Topic 1 Nutrition
Understanding the role of nutrition our health
Healthy eating is important at all stages of our lives
A healthy diet contributes to the following:
- Intake of all necessary nutrients for the development and proper functioning of the organization
- Nutrient storage in case of some macronutrients and micronutrients
- Prevention of health problems
Health issues related with suboptimal eating habits:
- Health issues related to dental hygiene i.e. dental cavities
- Abnormal weight status i.e. overweight and obesity
- Cardiometabolic diseases such as high blood pressure, high cholesterol, abnormal glycemic status
- Impaired liver and kidney function
- Chronic non-communicable diseases (NCDs) such as cardiovascular disease, diabetes, various types of cancer
1.Consume a variety of fruits and vegetables on a daily basis
2.Consume a variety of cereals everyday, preferably whole grain products
3.Prefer low-fat dairy products.
4.Limit red meat consumption. Avoid processed meat.
5.Consume fish and seafood frequently. Choose small fatty fish.
6.Consume legumes frequently.
7.Use olive oil as the main added oil in cooking and salads.
8.Limit salt and sugar consumption.
9.Be physically active every day. Maintain a healthy body weight.
10.Drink plenty of water
Nutrition under low budget
- Use a shopping list
- Buy only what you need till next time you will go for shopping
- Capitalize on “leftovers”
- Try cheaper brands
- Include more vegetables
- Cook with legumes, or consume eggs instead of meat, as they are an excellent source of protein at low cost
- Freeze leftover bread
- Know what you have in your fridge and kitchen store
- Search for low budget recipes or recipes with very few ingredients – internet and YouTube is full of recipes for cheap meals
- Eat smaller portions
- Prefer cooking instead of take-away food
- Be aware of offers or discounts e.g. buy one get one for free