HEALTHY EATING

BY MADISON HAUSER

OUTLINE
1. Purpose
2. What is Healthy Eating?
3. How Does Eating Healthy Affect Physical, Mental, and
Emotional health?
4. Study Done on Diet
5. Main Nutrient Groups
6. Tips for Cutting Down Sugar
7. Three Principles to Weight Loss
8. Superfoods
9. How To Eat Healthy at Restaurant
10. Healthy Restaurant in Our Area
11. Best Things to Order at Fast Food Restaurants

PURPOSE
To discuss healthy foods that provide the nutrients your
body needs to function properly.
To discuss how to eat healthy at restaurants.

WHAT IS HEALTHY EATING?

Healthy eating is defined as, eating a variety of foods that

give you the nutrients you need to maintain your health,
feel good, and have energy. These nutrients include
protein, carbohydrates, fat, water, vitamins, and
minerals.1

HOW DOES EATING HEALTHY AFFECT

PHYSICAL, MENTAL, AND EMOTIONAL HEALTH?
Protects your body from heart
disease, diabetes, and
cancer.
Aids in learning and memory.
Helps prevent depression and
neurodegenerative diseases.
Allows you to tackle your
daily activities effectively.
Weight loss.
Provides cells with the
necessary nutrients to
function properly4

STUDY DONE ON DIET & MENTAL HEALTH

A study done in 2009 examining the effects of

dietary patterns on mental health in 2 groups of
children ages 13-15. The study lasted 3 years.4

MAIN NUTRIENT GROUPS

1. Carbohydrates
2. Proteins
3. Fat
4. Vitamins
5. Minerals
6. Water

CARBOHYDRATES

Needed for energy

Examples?
Simple carbs
Complex carbs
Dieting and carbs2

PROTEINS
Needed for building
the body and
repairing it.
Examples?
Recommendations
The Protein
Package
Healthy protein
sources6,7

FAT
Provides one with:
Long-term energy
Insulation
Protection

Examples?
Recommendations
Types of fat

Monounsaturated
Polyunsaturated
Saturated
Trans fats9,10

VITAMINS
Your body needs these in
order to grow and develop
normally.
13 vitamins your body needs.
Maintaining a healthy,
balanced diet will ensure you
get the vitamins you need.
Before taking supplements,
ask a doctor, for some
vitamins in high doses can
cause serious health
problems.13,14

MINERALS
Needed for building
bones, making
hormones, & regulating
your heartbeat.
Two kinds:
Macrominerals needed
in large amounts
Trace minerals needed
in small amounts19

TIPS FOR CUTTING DOWN SUGAR

1. Try to cut back on table
sugar.
2. No more soda.
3. Eat more fruit.
4. Look at the food labels and
compare with others.
5. In recipes, cut back on the
sugar called for by onethird or one-half.
6. Try extracts.
7. Substitute.
8. Use 0 calorie sweeteners.11

THREE PRINCIPLES TO WEIGHT LOSS

1. Variety
2. Balance
3. Moderation
.Tips for a weight loss
program12

SUPERFOODS
Superfoods are foods that
are rich in vitamins and
nutrients needed to fight off
disease and illness.
Most popular ones?

Blueberries
Kiwi fruit
Beans & whole grains
Nuts and seeds
Kale, spinach, and cabbage (as
well as other dark leafy greens)
Sweet potato & Squash
Salmon and other fatty fish8

HOW TO EAT HEALTHY AT A RESTAURANT

1.
2.
3.
4.

Ask for three of four times the veggies.

Ask how the food is prepared.
Order from the healthy list of meals.
Just because it says low-carb does
not mean low-cal.
5. Ask to have half of it boxed before it
gets to the table.
6. Skip the entre and get 2 appetizers
7. Order a salad before anything else
8. Watch the add-ons to salads.
9. Look at the menu at home first.
10.Order fish
11. Drink water throughout the meal
12.Skip dessert.20

HEALTHY RESTAURANT IN OUR AREA

The Big Ketch located
on Canton St. in
Roswell, GA
Does not use any butter
for cooking only a mix of
canola and olive oil.
Have items such as Asian
Quinoa Superfood Bowl
and the Mediterranean
Quinoa Bowl.
Plenty of other healthy
options.3

BEST FOODS TO ORDER AT

FAST FOOD RESTAURANTS

MCDONALDS
Grilled Chicken Classic
Sandwich (skip the mayo)
300 calories
Fruit and walnuts
Black coffee, diet soda,
water 0-15 calories
Side salad w/ low fat
dressing
Egg White Delight Mcmuffin
250 calories
Southwest salad w/ grilled
chicken 320 calories15,16

WENDYS

Chili & plain baked

potato low in calories
& balanced amount of
protein, fiber, carbs, fat,
and veggies
Asian Cashew Chicken
Salad -- < 400 calories;
filled w/ veggies, fiber,
and protein.15,17

TACO BELL
Fresco Burrito Supreme:
Chicken 340 calories
Fresco Bean Burrito
350 calories
Cantina Power Bowl:
Chicken 400 calories
w/o guacamole, sour
cream or avocado ranch
sauce18

MOES OR CHIPOTLE
Choose a salad or bowl.
Add plenty of veggies
Choose poultry or beans
(or both)
Choose brown rice (if an
option)
Light on cheese
Skip sour cream (or get it
on the side)
300-550 calories
depending on what you
add.

WORKS CITED
1.
2.
3.
4.

http://www.breastcancer.org/tips/nutrition/ healthy_eat
https://www.hsph.harvard.edu/nutritionsource/carbohydrates /
http://thebigketch.com/index.html
http://healthyeating.sfgate.com/eating-healthy-affect-physical-mental-socialhealth-6972.
html
5. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables
-and-fruits
/
6. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein /
7. http://www.choosemyplate.gov/protein- foods
8. http://www.livescience.com/34693- superfoods.html
9. https://www.nia.nih.gov/health/publication/whats-your-plate/protein-carbohyd
ratesfats
10. http://healthyeating.sfgate.com/many-grams-fat-should-eat-day-lose-weight-

WORKS CITED CONTINUED

12. http://www.downstate.edu/ahd/nwl.html
13. https://www.nlm.nih.gov/medlineplus/vitamins.html
14. https://www.organicfacts.net/health-benefits/vitamins/
vitamins.html
15. http://www.health.com/health/gallery/0,,20630037,00.html
16. http://lifehacker.com/5283646/five-healthiest-foods-atmcdonalds
17. http://www.eatthis.com/9-diet-expert-approved-orders-wendys
18. http://www.eatthis.com/healthy-meals-at-taco-bell-that-are-hig
hprotein
19. https://www.nlm.nih.gov/medlineplus/minerals.html