Main topic information 1
Vocabulary/new concepts:
Calories – the measure of the energy value of food and drink. The more calories a food contains, the more energy it will provide the body.
Protein – this is protein, one of the basic building blocks of living organisms. They are the basic building blocks of muscles, bones, skin, hair, nails and other tissues.
Carbohydrates provide energy for the body. They are divided into complex and simple carbohydrates. Complex carbohydrates are found in grains, legumes, fruits, and vegetables; they are healthier as they contain fibre, vitamins, and minerals. Simple carbohydrates are mostly found in sugar and pasta; they contain a lot of calories and few beneficial nutrients.
Fats are the most concentrated source of energy for the body. They are mainly divided into saturated fats (found mainly in animal products such as meat, milk and dairy products) and unsaturated fats ( found in olive oil, nuts, seeds, avocados, oily fish, and walnuts).
Vitamins and minerals are essential for human health. They cannot be made by the body and must be taken with the food we eat.
Why is it important to eat a nutritious and healthy diet?
This question will be answered by reading the information on the topic and completing all the activities in the lesson.
Our bodies are like unique machines that need the right fuel to work well. When we eat healthy foods, we give our bodies the substances they need to be strong, energetic, and happy.
What exactly does it mean to eat healthy? What foods does healthy eating include?
Major food groups and their benefits
Food includes nutrients – carbohydrates, proteins, fats, vitamins, minerals and drinking water. Foods are processed by the body and then absorbed in processed form by the cells of the human body to produce energy, sustain life and promote growth.
The main food groups are:
- Fruits and vegetables
Fruits: They provide vitamins, minerals, and fibre to help our bodies grow and develop. Apples, bananas, strawberries, blueberries and oranges are examples of delicious and healthy fruits. They are best eaten fresh. Most fruits are low in fat, salt, and calories, reducing the risk of obesity and other serious diseases.
Vegetables: carrots, spinach, tomatoes, peas, peppers, beans and broccoli are important for our health. They are also rich in vitamins, minerals and fibre that strengthen our immune system and protect us from disease. Green leafy vegetables are a good source of iron and other valuable nutrients.
- Dairy products
They are an important component of a complete diet. Bulgarian yoghurt, which contains the unique bacterium lactobacillus bulgaricus, has countless proven preventive and curative properties. Cottage cheese, cheese curds and cheese are rich in calcium, which is essential for healthy bones and teeth. Dairy products contain varying amounts of fat, vitamin A and vitamin B2. The lactic acid bacteria in these foods inhibit the multiplication of harmful microbes in the food and intestines and have a beneficial effect on the immune system.
- Cereals
They protect against dangerous chronic diseases, are rich in carbohydrates which are the body’s main energy source and are essential for nerve function. They are found in bread, oatmeal, rice, and pasta. The best way is to eat these foods whole-grained because they contain more fibre and fibre improves digestion.
On the other hand, we should avoid the carbohydrates found in sweets and fizzy drinks, which are high in sugar and low in beneficial substances.
- Proteins
Proteins are important for building muscle and repairing tissues in our bodies. They are the building blocks of a living organism: bones, muscles, various tissues, blood, tendons, skin, etc. Most proteins are found in meat and meat products, legumes, nuts, fish and seafood. We can find them in foods such as chicken fillets, various types of meat, salmon, trout, eggs, lentils, beans, chickpeas, peanuts, etc. However, consumption of fatty meat should be avoided as it leads to adverse effects on overall health. It is advisable to limit steaks, meatballs, sausages, bacon, salami, and hot dogs.
- Fats
Fats can be vegetable, animal, liquid and solid. They do not dissolve in water. Fats are the body’s energy reserve, regulate body temperature, and have a structural protective function by building cell membranes. They are also important for nerve function.
It is important to know how much and what type of fat we consume. Some of them (saturated fats, mainly of animal origin) are a major cause of cardiovascular disease.
Not all fats are bad! There are healthy fats in olive oil, avocados, almonds and salmon. They help us feel full and support the health of our skin and brain, promoting brain development and function.
Source: https://depositphotos.com/vector/main-food-groupd-203542170.html
How do we choose healthy foods?
Choosing healthy foods helps us maintain a balanced calorie intake and normal weight to avoid health problems. A balanced diet is very key to staying healthy and living an active life. It helps us control our appetite and avoid overeating. A variety of healthy foods strengthens the body’s immunity, protects against infections and diseases, improves brain function, gives energy, and boosts mood and self-esteem. When we eat right, we feel better, are more active, think more clearly and are more resistant to illness and stress.
Here are some important rules to follow when making food choices:
- Try to eat a variety of foods from all food groups.
- Read food labels: When shopping, look at food labels. Look for foods with less sugar and fat and more fibre and protein.
- Choose colourful foods: The more colourful the fruits and vegetables on your plate, the better. That means you’re getting a variety of vitamins and minerals.
- Drink water: Water is the best drink to quench your thirst. Try to avoid fizzy drinks and juices with lots of sugar.
- Limit your intake of processed foods, sweets and other junk foods.
Source: https://depositphotos.com/vector/healthy-eating-plate-vector-illustration-labeled-educational-food-example-382076638.html
A healthy diet should include moderate amounts of food, but varied in content and tailored to individual needs and lifestyle.
How does data science help us make healthy food choices?
We will use data science to find out which foods are the healthiest. We will collect and analyse information about different foods and find out which ones are best for us. Are you ready to become a health detective? Let’s get started!
HOW TO FIND OUT WHICH FOOD IS WHAT?
As a result of many years in which scientists have studied foods, we can eventually conclude the following rules to recognize which food is what:
Healthy food:
- Calories: < 200 per serving
- Fat: < 5 g per serving
- Carbohydrates: < 10 g per serving
- Protein: > 5 g per serving
Moderately healthy food:
- Calories: 200 – 300 per serving
- Fat: 5 – 10 g per serving
- Carbohydrates: 10 – 15 g per serving
- Protein: 3 – 5 g per serving
Unhealthy food:
- Calories: > 300 per serving
- Fat: > 10 g per serving
- Carbohydrates: > 15 g per serving
- Protein: < 3 g per serving
