Bon Apptit

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Bon Appètit
What Healthy Eating is All About

• -A. Dandola

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Overview

• Get proper amounts of each nutrient
• Hit all major food groups
• Avoid fast foods
• Healthy foods can be good

Dont forget to exercise!
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Carbohydrates

• Should account for 60 of calories
• Bodys primary energy source for most activities
• Protein sparing effect
• Only fuel used anaerobically aerobically

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Protein

• Should make up 15 of diet
• Functions as enzymes and antibodies
• Means of transportation for certain molecules
• Builds up broken down muscles

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Fats

• Should be 25 of calorie intake
• Fuels body during rest light exercise
• Protect organs, insulates, form cell membranes
• Only bad if had in excess!

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Vitamins Minerals

• A well balanced diet provides necessary amounts
• Wide variety of functions within body
• Improve eyesight, bone density, etc

Food sources are better than taking supplemental
forms
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Water

• 8-12 cups a day
• Make up 60 of human body
• Helps transport nutrients remove waste
• Assists in body temperature regulation

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Grains

• Contains mostly carbohydrates
• Whole grains are recommended source
• Whole grains contain more fiber, iron, B
  vitamins

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Fruits Veggies

• 4-6 servings of each everyday
• Fresh fruits veggies are preferred
• Avoid fruit juices high in sugar
• Variety in color is ideal

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Meats Milk

• Good protein source lean cuts recommended
• Vary choices with fishes, beans, nuts, etc
• Two cups of milk are suggested
• Try getting low fat or skim milk

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Fats Oils
And avoid eating out often
Avoid calorically dense snacks

• Aim for 7 teaspoons of oil everyday
• Limit extra fats/sugars to 360 calories a day
• Canola oil olive oil are preferred oils

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Enjoy Your Meals

• Have meals you like
• Not all healthy foods are tasteless
• Get creative and try new things
• Vary meals to keep from boredom

Go Get Em!
The End