Importance of Nutrition and Balanced Diet for Health and Immunity
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Technology and Living (
Junior Secondary)
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Balanced Diet
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Enough Sleep
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Regular Exercise
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Personal and Environmental Hygiene
•
Optimistic and Positive
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Taking a variety of foods with
adequate amounts contributes
to good health
•
Use the “Healthy Eating Food
Pyramid” as a guide for
planning meals
•
For details, please refer to the
website of the Department of
Health – Healthy Eating
(
https://www.change4health.g
ov.hk/en/healthy_diet/guidelin
es/index.html)
Source:
https://www.change4health.gov.hk/en/healthy_diet/guidelines
/food_pyramid/index.html
Importance of a balanced diet
Different food groups serve different purposes in
meeting our nutritional needs. We have to vary our
food choices every day to get sufficient nutrients for
maintaining a balanced diet to help keep the body
and mind strong and healthy. Each food group provide
a specific set of nutrients.
List of food groups:
•
Grains & Cereals
•
Fruits
•
Vegetables
•
Meat, Poultry, Fish, Eggs & Beans
•
Milk & Dairy Products
•
Sweets & Oils
•
Fluids
5
The importance of nutrition
“
Nutrition is an input to and foundation for health and
development.
Interaction of infection and malnutrition is well-
documented. Better nutrition means stronger immune systems, less
illness and better health. Healthy children learn better. Healthy
people are stronger, are more productive and more able to create
opportunities to gradually break the cycles of both poverty and
hunger in a sustainable way. Better nutrition is a prime entry point to
ending poverty and a milestone to achieving better quality of life.”
- WHO, 2020
Source: https://www.who.int/nutrition/nhd/en/
6
What we choose to
eat and drink
influences our
health, well-being
and quality of life
.
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Relationship among food,
nutrients & nutrition
Nutrients can be divided into two main groups:
1.
Macronutrient
•
‘Macro’
means large
•
Body needs more of them for energy and growth, including
carbohydrates, fats and protein
2.
Micronutrient
•
‘Micro’
means small
•
Nutrients required in only small amounts, including vitamins
and minerals
Nutrients are the key players in nutrition, they are the
substances that enrich the body and are essential to an
organism (human). If it cannot be synthesised by the
organism in sufficient quantities, it must be obtained from an
external source (food).
8
Nutrients
Nutrients
Energy
carbohydrates
Protein
Fats
Vitamins
Minerals
Trace elements
Dietary fibre
Balanced diet
Water
Foods
Macronutrients
Micronutrients
9
Basic nutrition principles
Meal planning
•
A well-planned diet delivers adequately a
balanced array of nutrients and an appropriate
amount of energy
•
Choose more nutrient-dense foods with variety
when planning meals
10
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Sleep is vital for health
•
While sleeping, our muscles get relaxed and body
tissues are repaired
•
After a good sleep, we wake up feeling lively,
clear-headed and full of energy
•
Both sleeping time and sleeping quality are
important
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Physical activity in daily life
•
Studies show that regular physical activity (PA) can give us
tremendous health benefits. Normally, the term “physical
activity” is interpreted as sports being done in a full set of sport
gear, like running or playing basketball. However, PA is not limited
to those activities. In fact, any movement that exerts energy
expenditure is regarded as physical activity. Therefore, a simple
and sustainable way to increase your daily PA level is to make PA a
regular habit in your life, enjoy the fun of PA and experience its
benefits to health.
•
For more details, please refer to the website of the Centre for
Health Protection:
https://www.chp.gov.hk/en/static/90003.html
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Children and youth (aged 5 – 17 years)
•
For children and youth of this age group, physical activity includes play,
games, sports, transportation (e.g. walking or cycling), recreation, physical
education or planned exercise, in the context of family, school, and
community activities.
•
For all healthy children and youth aged 5-17 years without any
contraindication to physical activity, they should accumulate at least 60
minutes of
moderate
to
vigorous-intensity
physical activity every day.
Performing more than 60 minutes of physical activity daily provides
additional health benefits. Most of the daily physical activity should be
aerobic. The activity plan should incorporate
vigorous-intensity
activity,
including muscle-strengthening and bone-strengthening activity, at least 3
times per week.
•
For details, please refer to the website of the Department of Health –
Physical Activity
https://www.change4health.gov.hk/en/physical_activity/guidelines/youth/i
ndex.html
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A good standard of personal cleanliness and have a
sense of social morality could keep us from infection
•
Stay healthy
-
look after our body, including keeping hair and
hands clean etc.
•
Keep our clothing clean
-
wash or remove any dirt from the clothes after
wearing them, remove any stain from clothes as
soon as possible, keep shoes clean etc.
17
•
Maintain a healthy living
environment.
Keep it
well-ventilated, clean and
free from pollution
•
For details, please refer to
the website of the Centre
of Health Protection:
https://www.chp.gov.hk/e
n/healthtopics/content/4
60/19899.html
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Source:
https://www.chp.gov.hk/files/pdf/pneumonia_respiratory_health_a
dvice_en.pdf
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What should we do before handling food?
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Should wash hands thoroughly in clean/warm water
with detergent before preparing food and after
touching raw meats
•
Should wash hands after visiting toilet, blowing nose
and handling refuse
•
Avoid touching cooked food with bare hands
•
Should use a clean spoon when tasting food during
preparation and cooking, and wash it immediately
afterwards
•
Do not sneeze or cough over food
•
Do not prepare food when suffering from flu,
diarrhoea, colds, coughs or other infections
20
P
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e
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Wash hands before
handling food and between
handling different types of
food
•
Watch the video:
How to wash hands
properly (Centre for Health
Protection)
https://www.youtube.com/
watch?v=_3rYoh4gXV0&fea
ture=youtu.be
Source:
https://www.chp.gov.hk/en/resources/e_health_topics/2867.html
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Laughing increases the number of antibody
immune cells in the blood and relieves fatigue
•
More positive thinking, respect others, willing to
share and caring for others’ needs can divert
attention and reduce stress
23
Leading a healthy lifestyle is crucial for improving immunity, which involves maintaining a balanced diet, getting enough sleep, regular exercise, personal and environmental hygiene, and staying optimistic. A balanced diet includes a variety of foods to ensure sufficient nutrients for a strong body and mind. Proper nutrition is essential for overall health, development, and immune system strength, leading to fewer illnesses and better quality of life. Understanding the relationship among food, nutrients, and nutrition is key to making informed dietary choices.
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Presentation Transcript
Leading a Healthy Lifestyle Leading a Healthy Lifestyle to Improve Immunity to Improve Immunity Technology and Living (Junior Secondary)
Healthy Lifestyle Healthy Lifestyle Balanced Diet Enough Sleep Regular Exercise Personal and Environmental Hygiene Optimistic and Positive 2
Balanced Diet Balanced Diet 3
Balanced Diet Balanced Diet Taking a variety of foods with adequate amounts contributes to good health Use the Healthy Eating Food Pyramid as planning meals For details, please refer to the website of the Department of Health Healthy Eating (https://www.change4health.g ov.hk/en/healthy_diet/guidelin es/index.html) a guide for Source: https://www.change4health.gov.hk/en/healthy_diet/guidelines /food_pyramid/index.html
Importance of a balanced diet Different food groups serve different purposes in meeting our nutritional needs. We have to vary our food choices every day to get sufficient nutrients for maintaining a balanced diet to help keep the body and mind strong and healthy. Each food group provide a specific set of nutrients. List of food groups: Grains & Cereals Fruits Vegetables Meat, Poultry, Fish, Eggs & Beans Milk & Dairy Products Sweets & Oils Fluids 5
The importance of nutrition Nutrition is an input to and foundation for health and development. Interaction of infection and malnutrition is well- documented. Better nutrition means stronger immune systems, less illness and better health. Healthy children learn better. Healthy people are stronger, are more productive and more able to create opportunities to gradually break the cycles of both poverty and hunger in a sustainable way. Better nutrition is a prime entry point to ending poverty and a milestone to achieving better quality of life. - WHO, 2020 Source: https://www.who.int/nutrition/nhd/en/ 6
Relationship among food, nutrients & nutrition What we choose to eat and drink influences our health, well-being and quality of life. Nutrition Digestion Nutrient Food Health 7
Nutrients Nutrients are the key players in nutrition, they are the substances that enrich the body and are essential to an organism (human). If it cannot be synthesised by the organism in sufficient quantities, it must be obtained from an external source (food). Nutrients can be divided into two main groups: 1.Macronutrient Macro means large Body needs more of them for energy and growth, including carbohydrates, fats and protein 2.Micronutrient Micro means small Nutrients required in only small amounts, including vitamins and minerals 8
Basic nutrition principles Nutrients Macronutrients Micronutrients carbohydrates Vitamins Foods Protein Minerals Fats Trace elements Balanced diet Energy Water Dietary fibre 9
Meal planning A well-planned diet delivers adequately a balanced array of nutrients and an appropriate amount of energy Choose more nutrient-dense foods with variety when planning meals 10
Enough Sleep Enough Sleep 11
Enough Sleep Enough Sleep Sleep is vital for health While sleeping, our muscles get relaxed and body tissues are repaired After a good sleep, we wake up feeling lively, clear-headed and full of energy Both sleeping time and sleeping quality are important 12
Regular Exercise Regular Exercise 13
Regular Exercise Regular Exercise Physical activity in daily life Studies show that regular physical activity (PA) can give us tremendous health benefits. Normally, the term physical activity is interpreted as sports being done in a full set of sport gear, like running or playing basketball. However, PA is not limited to those activities. In fact, any movement that exerts energy expenditure is regarded as physical activity. Therefore, a simple and sustainable way to increase your daily PA level is to make PA a regular habit in your life, enjoy the fun of PA and experience its benefits to health. For more details, please refer to the website of the Centre for Health Protection: https://www.chp.gov.hk/en/static/90003.html 14
Regular Exercise Regular Exercise Children and youth (aged 5 17 years) For children and youth of this age group, physical activity includes play, games, sports, transportation (e.g. walking or cycling), recreation, physical education or planned exercise, in the context of family, school, and community activities. For all healthy children and youth aged 5-17 years without any contraindication to physical activity, they should accumulate at least 60 minutes of moderate to vigorous-intensity physical activity every day. Performing more than 60 minutes of physical activity daily provides additional health benefits. Most of the daily physical activity should be aerobic. The activity plan should incorporate vigorous-intensity activity, including muscle-strengthening and bone-strengthening activity, at least 3 times per week. For details, please refer to the website of the Department of Health Physical Activity https://www.change4health.gov.hk/en/physical_activity/guidelines/youth/i ndex.html 15
Personal and Personal and Environmental Hygiene Environmental Hygiene 16
Personal and Environmental Personal and Environmental Hygiene Hygiene A good standard of personal cleanliness and have a sense of social morality could keep us from infection Stay healthy - look after our body, including keeping hair and hands clean etc. Keep our clothing clean - wash or remove any dirt from the clothes after wearing them, remove any stain from clothes as soon as possible, keep shoes clean etc. 17
Personal and Personal and Environmental Environmental Hygiene Hygiene Maintain a healthy living environment. Keep it well-ventilated, clean and free from pollution For details, please refer to the website of the Centre of Health Protection: https://www.chp.gov.hk/e n/healthtopics/content/4 60/19899.html Source: https://www.chp.gov.hk/files/pdf/pneumonia_respiratory_health_a dvice_en.pdf
Personal hygiene Personal hygiene What should we do before handling food? Hair: should wear a clean cap or hairnet and tie up the hair Clothing: put on apron before starting to prepare food Cuts: Fingernails: always keep them short and clean should cover any cuts with clean waterproof plasters 19
Personal hygiene Personal hygiene Should wash hands thoroughly in clean/warm water with detergent before preparing food and after touching raw meats Should wash hands after visiting toilet, blowing nose and handling refuse Avoid touching cooked food with bare hands Should use a clean spoon when tasting food during preparation and cooking, and wash it immediately afterwards Do not sneeze or cough over food Do not prepare food when suffering from flu, diarrhoea, colds, coughs or other infections 20
Personal hygiene Personal hygiene Wash hands before handling food and between handling different types of food Watch the video: How to wash hands properly (Centre for Health Protection) https://www.youtube.com/ watch?v=_3rYoh4gXV0&fea ture=youtu.be Source: https://www.chp.gov.hk/en/resources/e_health_topics/2867.html
Optimistic and Positive Optimistic and Positive 22
Optimistic and Positive Optimistic and Positive Laughing immune cells in the blood and relieves fatigue More positive thinking, respect others, willing to share and caring for others needs can divert attention and reduce stress increases the number of antibody 23
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