This document provides information about food groups and nutrients needed for a balanced diet. It discusses vegetables, fruits, grains, dairy, and protein foods. It emphasizes the importance of whole grains, water, and calcium-rich foods for children. Carbohydrates, proteins, fats, and vitamins/minerals are described as essential nutrients. The document warns about the harmful effects of junk food, including fatigue, poor concentration, heart disease, and gastrointestinal issues. It recommends getting enough sleep, eating breakfast, eating mindfully, and doing exercises like leg raises, pushups, and crunches to maintain a healthy lifestyle.

2. FOOD

3. Vegetables
Examples include
•Broccoli
•Carrots
•Peas
•Beans
•Potatoes
•Spinach
•Tomatoes

4. Fruits
The fruits you eat
may be fresh,
canned, frozen or
dried and may be
eaten whole, cut-up,
or pureed. Examples
include apples,
apricots, bananas,
dates, grapes,
oranges, grapefruit,
mangoes, melons,
peaches, pineapples,
raisins, strawberries,
tangerines, and
100% fruit juice.

5. Grainstypes of
T
here are two
grains – whole grains and
refined grains. At least half
of the grains you eat should
be whole grains, such as
whole-wheat bread, wholegrain cereals and crackers,
oatmeal, bulgur, and brown

6. Dairy
Most of your choices should be fat-free or low-fat milk and milk
products, but all milks and calcium-containing milk products count
in this category. Examples include milk, cheeses, and yogurt as well
as lactose-free and lactose-reduced products and soy beverages.
Foods that are made from milk but have little or no calcium are not
included, such as butter, cream, sour cream, and cream cheese.

7. Protein foods
Choose from a variety of
beans, peas, eggs,
meats, fish, nuts,
and seeds.

8. CHOOSE WATER AS A DRINK
And the main thing is
WATER

9. GOOD FOOD … A GOOD HABIT
Food can be
divided into
different groups.

10. GOOD FOOD … A GOOD HABIT
•
We need to eat from each of
the groups to stay healthy.

11. GOOD FOOD … A GOOD HABIT
A diet which contains all the
nutrients
•CARBOHYDRATES,
•PROTEINS,
•FATS,
•VITAMINS &
• MINERALS
required by a child for optimum growth is
termed as a 'balanced diet'.

12. CARBOHYDRATES
The primary role of carbohydrates is to provide the
body with energy, and for the brain and nervous
system carbohydrates are the preferred fuel source.

13. PROTEINS
Protein builds,
maintains, and replaces the
tissues in your body. Your muscles, your organs, and
your immune system are made up mostly of protein.

14. FATS
The body uses fat as a fuel
source, and fat is
the major storage form of energy in the
body.

15. VITAMIN A
Vitamin A in carrots helps you to
see at night.

16. VITAMIN B
B vitamins in leafy green vegetables help your
body make
proteins and energy.

17. VITAMIN C
Vitamin C in oranges helps your
body heal if you get a cut.

18. VITAMIN D
Vitamin D in milk helps your bones.

19. Essential food for Children
•
Calcium,
Vitamins,

22. Junk Food… What is it?
To put it simply,
foods
High in Salt, Sugar,
Fat or Calories
and
Low Nutrient Content
can be termed
Junk Food.

23. Harmful Effects Of Junk Food
• Fatigue

24. Harmful Effects Of Junk Food
• Poor concentration:
• These are traced to affect in immediate
and medium term periods.
• When you have a sumptuous junk meal
rich in oil you feel drowsy and fail to
concentrate. Over sustained periods of
junk food eating, blood circulation
drops due to fat accumulation.
• Lack of vital oxygen, nutrients and
proteins particularly can stale your grey
(brain) cells temporarily

25. Harmful Effects Of Junk Food
•
•
•
•
•
•
•
Heart Diseases:
Hypertension ( Increased Blood Pressure)
Myocardial infarction (Heart Attack)
Atherosclerosis
Peripheral Vascular Diseases
Ischemic Heart Disease
Dyslipidemia ( Increased Cholesterol)

26. Harmful Effects Of Junk Food
•
•
•
•
Anemia
Vitamin Deficiencies
Low Body Resistance
Obesity

27. Harmful Effects Of Junk Food
• Osteoporosis

28. Harmful Effects Of Junk Food
• Intellectual & Mental Disturbances
•
•
•
•
Lack of Concentration
Headaches
Increased Irritability
Early Fatigue

29. Harmful Effects Of Junk Food
• Gastro-Intestinal Ailments:
•
•
•
•
•
•
Bloating of Stomach
Hyper Acidity
Stomach & Duodenal Ulcers
Nausea & Vomiting
Poor Appetite
Oral Thrushes & Stomatitis

30. How to be fit?

31. SLEEP

32. BREAKFAST

33. EAT WHEN YOU EAT
And not on the couch in front of the
television.
When your body tells you that you are
full, listen. By paying attention to
your body, you w ill be able to stop
overeating and enjoy your food. As you
pay more attention to the tastes of
your food, you w ill enjoy eating
different foods and experimenting w ith

34. 10 grams of food

35. Physical exercises to
make your body strong

36. Leg Raises, Lying
Working all the
major abdominal
muscles, obliques,
hip flexors and also
the front of the
thighs

37. Push uP
Working the chest
muscles and arms

38. Crunch
Working the stomach muscles

40. THANKS FOR YOUR
ATTENTION!
by Dr. Ed