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A balanced diet dàn bài kỹ năng thuyết trình A balanced diet dàn bài kỹ năng thuyết trình A balanced diet dàn bài kỹ năng thuyết trình A balanced diet dàn bài kỹ năng thuyết trình A balanced diet dàn bài kỹ năng thuyết trình A balanced diet dàn bài kỹ năng thuyết trình A balanced diet dàn bài kỹ năng thuyết trình A balanced diet dàn bài kỹ năng thuyết trình A balanced diet dàn bài kỹ năng thuyết trình A balanced diet dàn bài kỹ năng thuyết trình A balanced diet dàn bài kỹ năng thuyết trình
Today I will give a presentation about a balanced diet As everyone knows, eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best Through this presentation, we will learn what a balanced diet is and how to build a balanced diet What is a balanced diet? A balanced diet is a diet that contains differing kinds of foods in certain quantities and proportions so that the requirement for calories, proteins, minerals, vitamins and alternative nutrients is adequate and a small provision is reserved for additional nutrients to endure the short length of leanness Health benefits of a balanced diet Control Body Weight Fight Off Disease Have More Energy Sleep Better More Brain Power How to achieve a balanced diet There are seven elements of a balanced diet: a) Protein Protein is a macronutrient vital to virtually every cell in the body You use protein to manufacture important molecules, such as hormones and enzymes, and to build and maintain muscle tissue Protein is also great at satisfying hunger Your body is constantly assembling, breaking down and using protein, so it’s important to include enough protein in your diet every day to replace what you’ve used We suggest that up to 30% of your daily calorie intake come from lean plant or animal protein, such as soybeans, poultry, fish, and eggs b) Carbohydrates Your body prefers another macronutrient, carbohydrates, for its fuel, so it’s important to get enough every day We recommend that you get about 40% of your calories from whole grain, bean, vegetable, and fruit carbs—not the sugary, starchy kinds you find in baked goods, soda, and candy c) Fat Your body also requires small amounts of beneficial fats—but don’t go hog wild just yet; you’re probably getting enough The typical American diet supplies more total fat and saturated fat than we need, and not enough healthy fats, such as fats from fish, nuts, olive oil, and avocados Fats are a very concentrated source of calories, which is why the Herbalife Nutrition Philosophy recommends that you limit your fats to 30% or less of your daily calorie intake d) Vitamins and Minerals Vitamins and minerals are involved in many of the chemical reactions your body performs every day, and many minerals —calcium and magnesium, for example— have structural roles in the body A well-balanced diet helps to supply the vitamins and minerals you need and taking a daily multiple vitamin and mineral supplement helps you get the proper amounts e Phytonutrients Plant foods produce a wide range of natural compounds called phytonutrients They contain a number of benefits, such as preventing disease, enhancing immunity, and repairing DNA damage Their pigments give fruits and vegetables their beautiful colors That’s why it’s important to eat colorful, plant-filled meals f Fiber Fiber supports the digestive process, helps to fill you up, and promotes the growth of friendly bacteria in the digestive tract Whole fruits, vegetables, whole grains, and beans are the best sources of dietary fiber, but if you can’t get the recommended 25 grams every day, you can work in fiber supplements g Water The human body is 70% water, so it’s no surprise that we need to stay hydrated in order to remain healthy Your body needs water to transport nutrients to cells and to get rid of waste products Water also helps control body temperature and lubricate joints, organs, and tissues The general recommendation for fluids is about eight 8-oz (240mL) glasses a day Foods to avoid Foods to avoid or limit on a healthy diet include: GENERAL GUIDELINES FOR HEALTHY EATING (10) - The most important rule of healthy eating is not skipping any meal Skipping meals lowers your metabolic rate Normal eating includes major meals and snacks between meals Also, never skip breakfast It is the foremost vital meal of the day - Learn simple ways to prepare food Healthy eating doesn’t have to mean complicated eating Keep meal preparation easy, eat more raw foods such as salads, fruits and vegetable juices, and focus on the pleasure of eating healthy food rather than the calories - Variety of foods should be used in the menu No single food has all the nutrients - To improve the cereal and pulse protein quality, a minimum ratio of cereal protein to pulse protein should be 4:1 In terms of the grains, it will be eight parts of cereals and one part of pulses - Eat five portions of fruit and vegetables every day - Keep a supply of healthy snacks to hand This will stop you from eating an unhealthy snack when hungry - Remove all visible fat from food before you cook it – take the skin off chicken and trim the white fat off any meat - Limit stimulants such as caffeine, alcohol and refined sugar - Limit the number of times you eat out to once a week Take your own packed lunch to work - Only eat things you like the taste of – find what works for you and don’t force yourself to eat things just because they’re good for you HEALTHY COOKING TIPS (8) - Decrease the meat and add more vegetables to your dishes - Use whole wheat flour instead of refined flour when you bake - Blot your fried foods to take off the extra oil - Use low-fat yogurt instead of mayonnaise - Add cut fruits to your curd, rather than having flavored yogurt - Try to skim milk instead of a normal one - Choose lean meats and skim dairy products Fats are good in the form of nuts, seeds, fish, olives when they are accompanied by other nutrients Some amount of fats while cooking is good as to help the body to absorb fatsoluble vitamins - Choose to scrub the vegetables than peel as there are many nutrients in the skin When you have to boil the vegetables, retain the vitamin-rich water and use it as a stock in another preparation In conclusion, eating a balanced diet means eating foods from the five major groups Current recommendations suggest that a person’s plate should contain primarily vegetables and fruits, some lean protein, some dairy, and soluble fiber Keep eating healthy for a better health