1. Diet & Nutrition

2. Introduction of Diet
 Diet is a special course of food to which a person restricts themselves, either to lose weight or for
medical reasons.
 What is the real meaning of diet?
1 ) food and drink regularly provided or consumed.
2 ) habitual nourishment.
3 ) the kind and amount of food prescribed for a person
or animal for a special reason.
4 ) a regimen of eating and drinking sparingly so as to
reduce one's weight going on a diet.
 What is the purpose of diet?
Dieting, regulating one's food intake for the purpose of improving one's physical condition,
especially for the purpose of reducing obesity, or what is conceived to be excess body fat.

3. What is a balanced diet?
 A balanced diet is one that gives our body the nutrients it needs to function correctly. To get the
proper nutrition from your diet, you should consume the majority of your daily calories in:
 fresh fruits
 fresh vegetables
 whole grains
 legumes
 nuts
 lean proteins

4. Why a balanced diet is important
 A balanced diet is important because your organs and tissues need proper nutrition to work
effectively. Without good nutrition, your body is more prone to disease, infection, fatigue, and
poor performance. Children with a poor diet run the risk of growth and developmental problems
and poor academic performance, and bad eating habits can persist for the rest of their lives. Learn
more about healthy meal plans for kids.
 Rising levels of obesity and diabetes in America are prime examples of the effects of a poor diet
and a lack of exercise. The Center for Science in the Public Interest reports that 4 of the top 10
leading causes of death in the United States are directly influenced by diet. These are:
 heart disease
 cancer
 stroke
 diabetes

5. How to achieve a balanced diet
 At the core of a balanced diet are foods that are low in unnecessary fats and sugars and high in
vitamins, minerals, and other nutrients. The following food groups are essential parts of a balanced
diet.

6. What is Food and Food Groups?
 Food is any nourishing substance that is eaten, drunk, or otherwise taken into the body to
sustain life, provide energy, promote growth, etc.
 Material, usually of plant or animal origin, that contains essential nutrients, such as carbohydrates, fats,
proteins, vitamins, or minerals, and is ingested and assimilated by an organism to produce energy,
stimulate growth, and maintain life.
 any substance containing nutrients, such as carbohydrates, proteins, and fats, that can be ingested by a
living organism and metabolized into energy and body tissue.
 A food group is a collection of foods that share similar nutritional properties or biological
classifications.
 List of nutrition guides typically divide foods into food groups and Recommended Dietary Allowance
recommend daily servings of each group for a healthy diet. The Five Food Groups:
 Vegetables and legumes/beans.
 Fruit.
 Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties.
 Lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans.
 Milk, yoghurt cheese and/or alternatives, mostly reduced fat.

7. Examples of diet:
 The Definition of The Word “Diet”
 The best way to define diet is that it is the food that a person habitually eats. Looking at diet as a noun and
not as a verb is a good way to redefine what diet is. Whether a person makes good or bad choices, these
things make up their diet. The overall goal is to get people to choose the healthiest options that will
improve their wellbeing.
 Examples of specific diets that exist today:
 vegetarian
 vegan
 ketogenic
 gluten-free
 paleo
 blood type diet
 Mediterranean

8. Example of Diet: Cont’d
 Each one includes certain foods that are consumed regularly. There may be variations here and there, but
many staple foods are meant to make up that diet.
 The Mediterranean diet is a very good example. By following this diet, a person can include specific foods
such as olive oil, whole grains, nuts, seeds, fish, herbs, and certain plants. The Mediterranean diet is an
example of a healthy, well-balanced diet.
 A diet like this leads to improved health, enhanced vitality, and increased energy. It is also known to
combat many diseases and health issues by lowering cholesterol. It also protects against type 2 diabetes
and cognitive decline and prevents heart disease.
 Alternatively, a person’s diet may consist of processed and manufactured foods. They may eat a lot of
fast food and packaged food. These are inferior choices and it is the opposite of what a healthy diet
should be. This manner can lead to obesity, heart disease, diabetes, and many other harmful conditions.

9. What is Nutrition?
 Good nutrition differs from diet, for it refers to the quality of the food itself. Nutrition is food that our bodies need
to consume daily for our bodies to function optimally. This includes complex carbohydrates, protein, healthy fats,
and fibre. We need these foods in a balanced quantity and ideally, from the cleanest sources possible.
As a general guide, balanced nutrition for the day should comprise of:
 30% protein
 40% complex carbohydrates
 30% essential healthy fats (ideally omega-3 fatty acids)
 2-4 litres of water
 Proper nutrition should also consist of vitamins, minerals, phytonutrients, and
antioxidants. A few ideal food choices include dark leafy greens, whole
grains, sweet potatoes, raw nuts, seeds, salmon, berries, oats, and avocado. When it comes to good nutrition,
these examples give consumers the best bang for their buck.
 Balanced nutrition is critical at all stages of life. From a young age, nutrition is crucial for growth and development.
As a person gets older, proper nutrition is required for energy, detoxification, and antiaging. Nutrition improves the
immune system, helps build muscle, assists in weight loss, and enhances vitality.

10. Diet Vs. Nutrition
 Consumers need to know how diet differs from nutrition. Informing them of what
 an ideal diet looks like will help steer them to a healthier lifestyle.
 Consumers who practice inferior diets need to learn its dangerous effects. The first step is getting
them to improve their overall diet by making healthier choices. If they consume junk and
processed food, the solution to this is adding in real whole foods. Usually, when healthier foods are
added in, junk is eventually eliminated.

11. Diet Vs. Nutrition: Cont’d
 Phasing out snacks and treats is not always possible, but by following the 80/20 rule, a more
 realistic goal can be put in place. If a person can eat healthy 80% of the time, they are well on their way to
improved health and wellness. Whether they choose vegan, low carb, or Mediterranean, the goal is for
them to be conscious of what they regularly put in their bodies.
 Once a person has changed their diet, they can begin to look at improving their overall nutrition. This is
when choosing organic options and locally grown foods help improve their nutrient intake. Being able to
share the nutrient quality of your food products will go a long way with these types of consumers.
 Customers looking to enhance their nutrition will seek products made of simple natural ingredients. They
will want foods with minimal processing that contain high amounts of vitamins, minerals, and
antioxidants.
 Diet and nutrition need to work together for people to improve their health and their lives. The ideal
foodservice provider will have choices that can enhance both diet and nutrition for the everyday
consumer.

12. Dietitian vs. Nutritionist:
 What does a Dietitian do?
Dietitians help improve the health of Canadians by working with:
 Doctors: to improve eating habits of individuals with complex
health issues
 Policy makers: to help the government at all levels create health strategies for the Canadian
population
 Industry leaders: to consult on food systems, food sustainability, food service management,
production, and marketing
 Market researchers: to help conduct research to better understand food science
 Educators such as school teachers: to teach students about the Dietitian profession

13.  What does a Nutritionist do?
Nutritionists perform the following duties:
 Develop a diet and exercise plan for individual clients
 Support clients through regular meetings
 Track clients’ progress and motivate individuals to stick to
diet plans
 Coordinate and lead group or individual cooking classes
 Promote health and nutrition by giving presentations about the importance of food nutrition
 Assess individuals’ overall health including sleeping habits

14. What are the benefits of eating healthy?
 Weight loss. ...
 Reduced cancer risk. ...
 Diabetes management. ...
 Heart health and stroke prevention. ...
 The health of the next generation. ...
 Strong bones and teeth
 Better mood
 Improved memory.
 https://www.medicalnewstoday.com/articles/322268

15. 9 Tips: Build a Healthy Meal
 Each meal is a building block in your healthy eating style. Make sure to include all the food groups
throughout the day. Make fruits, vegetables, grains, dairy, and protein foods part of your daily meals and
snacks. Also, limit added sugars, saturated fat, and sodium. Use the MyPlate Plan and the tips below to meet
your needs throughout the day.
 1. Make half your plate veggies and fruits
 Vegetables and fruits are full of nutrients that support good health. Choose fruits and red, orange,
and dark-green vegetables such as tomatoes, sweet potatoes, and broccoli.
 2. Include whole grains
 Aim to make at least half your grains whole grains. Look for the words “100% whole grain” or “100%
whole wheat” on the food label. Whole grains provide more nutrients, like fiber, than refined grains.
 3. Don’t forget the dairy
 Complete your meal with a cup of fat-free or low-fat milk. You will get the same amount of calcium
and other essential nutrients as whole milk but fewer calories. Don’t drink milk? Try a soy beverage
(soymilk) as your drink or include low-fat yogurt in your meal or snack.

16.  4. Add lean protein
 Choose protein foods such as lean beef, pork, chicken, or turkey, and eggs, nuts, beans,
or tofu. Twice a week, make seafood the protein on your plate.
5. Avoid extra fat
Using heavy gravies or sauces will add fat and calories to otherwise healthy choices. Try steamed broccoli
with a sprinkling of low-fat parmesan cheese or a squeeze of lemon.
6. Get creative in the kitchen
Whether you are making a sandwich, a stir-fry, or a casserole, find ways to make them healthier. Try
using less meat and cheese, which can be higher in saturated fat and sodium, and adding in more veggies
that add new flavors and textures to your meals.
7. Take control of your food
Eat at home more often so you know exactly what you are eating. If you eat out, check and
compare the nutrition information. Choose options that are lower in calories, saturated fat,
and sodium.

17.  8. Try new foods
 Keep it interesting by picking out new foods you’ve never tried before, like mango, lentils,
quinoa, kale, or sardines. You may find a new favorite! Trade fun and tasty recipes with friends
or find them online.
9. Satisfy your sweet tooth in a healthy way
 Indulge in a naturally sweet dessert dish—fruit! Serve a fresh fruit salad or a fruit parfait made
with yogurt. For a hot dessert, bake apples and top with cinnamon.
 The right mix of foods in your meals and snacks can help you be healthier now and into the
future. Turn small changes in how you eat into your MyPlate, MyWins.

18. what is plate method in diet
 The plate method is a technique of dividing up
your plate to enable you to measure out
appropriate portion sizes of different foods.
The plate method can be used to aid weight
management and can also be helpful for people
with diabetes in managing carbohydrate intake.