Health and Nutrition

Health and Nutrition

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Nutrition

Nutrition is a critical part of health and development. Better nutrition is related to improved infant, child and maternal health, stronger immune systems, safer pregnancy and childbirth, lower risk of non-communicable diseases (such as diabetes and cardiovascular disease), and longevity.

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Eating a variety of foods keeps our meals interesting and flavorful. It’s also the key to a healthy and balanced diet because each food has a unique mix of nutrients—both mac­ronutrients (carbohydrate, protein, and fat) and micronutrients (vitamins and minerals). 

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Tips for a Healthy Plate

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Food Pyramid

  Along with filling half of our plate with colorful vegetables and fruits (and choosing them as snacks), split the other half between whole grains and healthy protein:   The more veggies – and the greater the variety – the better. Potatoes and French fries don’t count as vegetables because of their negative impact on blood sugar.

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Vegetables

Eat plenty of fruits of all colors. Choose whole fruits or sliced fruits (rather than fruit juices; limit fruit juice to one small glass per day).

Fruits

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Go for whole grains or foods made with minimally processed whole grains. The less processed the grains, the better. Whole grains—whole wheat, brown rice, quinoa, and foods made with them, such as whole-grain pasta and 100% whole-wheat bread—have a gentler effect on blood sugar and insulin than white rice, bread, pizza crust, pasta, and other refined

Grains

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Choose beans and peas, nuts, seeds, and other plant-based healthy protein options, as well as fish, eggs, and poultry. Limit red meat (beef, pork, lamb) and avoid processed meats (bacon, deli meats, hot dogs, sausages).

Healthy Protein

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It’s also important to remember that fat is a necessary part of our diet, and what matters most is the type of fat we eat. We should regularly choose foods with healthy unsaturated fats (such as fish, nuts, seeds, and healthy oils from plants), limit foods high in saturated fat (especially red meat), and avoid unhealthy trans fats (from partially hydrogenated oils): Use healthy oils from plants like extra virgin olive, canola, corn, sunflower, and peanut oil in cooking, on salads and vegetables, and at the table. Limit butter to occasional use.

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Healthy Oils

Dairy foods are needed in smaller amounts than other foods on our plate: Choose unflavored milk, plain yogurt, small amounts of cheese, and other unsweetened dairy foods. Milk and other dairy products are a convenient source of calcium and vitamin D, but the optimal intake of dairy products has yet to be determined and the research is still developing. For children consuming little or no milk, ask a doctor about possible calcium and vitamin D supplementation.

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Dairy Food

Water should be the drink of choice with every meal and snack, as well as when we are active: Water is the best choice for quenching our thirst. It’s also sugar-free, and as easy to find as the nearest tap. Limit juice—which can have as much sugar as soda—to one small glass per day, and avoid sugary drinks like sodas, fruit drinks, and sports drinks, which provide a lot of calories and virtually no other nutrients. Over time, drinking sugary drinks can lead to weight gain and increase the risk of type 2 diabetes, heart disease, and other problems.

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Water

Finally, just like choosing the right foods, incorporating physical activity into our day by staying active is part of the recipe for keeping healthy:   Trade inactive “sit-time” for “fit-time.” Children and adolescents should aim for at least one hour of physical activity per day, and they don’t need fancy equipment or a gym—The Physical Activity Guidelines for Americans suggest choosing unstructured activities for children such as playing tug-of-war, or having fun using playground equipment.

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Health

Food Hygiene, otherwise known as Food Safety can be defined as handling, preparing and storing food or drink in a way that best reduces the risk of consumers becoming sick from the food-borne disease. The principles of food safety aim to prevent food from becoming contaminated and causing food poisoning.

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Food Safety

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    Food can become contaminated at any point during slaughtering or harvesting, processing, storage, distribution, transportation and preparation.

Did You Know?

Coronavirus Outbreak: What You Should Know! A new virus has emerged from Wuhan, China. In late December 2019, WHO (the world health organization) was alerted to several cases of pneumonia in Wuhan. The Chinese authorities confirmed that they had identified a new virus, known as coronavirus. The coronavirus outbreak is thought to have originated in a Wuhan food market and continues to spread as China steps up containment efforts. Some experts say that only with soap and water you can stop the virus. They also say that hygiene of food and keeping it in a cool store can prevent bacteria.

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Reading Comprehension

1. What is the new virus? _____________________________________________________________________ 2. What disease is the virus associated with? _____________________________________________________________________ 3. What did the Chinese Authorities confirm? ____________________________________________________________________ 4.How can we stop the virus? ____________________________________________________________________ 5.What should we do with food? ___________________________________________________________________

Answer the following questions

Vocabulary

1. Clean:_______________________  3 Soap:________________________ 5 Outbreak: ___________________  7 Storage:_____________________  9 Preparation:_________________ 11 Food poisoning:_____________________

2 Water:_____________________ 4 Virus_______________________ 6 Wash:______________________ 8 Hygiene:____________________ 10 Bacteria:___________________    12 Food safety:________________

Healthy Eating: An introduction for children aged 5-11 (Enclavar)

Recreative Video