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MENTAL AND PHYSICAL WELL-BEING

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FOOD AND NUTRITION

  • Food and nutrition are the way that we get fuel, providing energy for our bodies. We need to replace nutrients in our bodies with a new supply every day. Water is an important component of nutrition. Fats, proteins, and carbohydrates are all required.

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WHAT ARE THE 7 NUTRIENTS?

Carbohydrates 

Fats

Dietary fiber 

Minerals 

Proteins

Vitamins and

Water

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FUNCTIONS OF MINERALS

  • Balance water levels
  • Maintain healthy skin, hair and nails
  • Improves bone health

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SOURCES OF MINERALS

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  • Iodized table salt
  • Milk and other dairy products
  • Nuts and seeds
  • Vegetables
  • Leafy greens
  • Fruits
  • Poultry
  • Egg yolks
  • Whole grains
  • Beans and legumes

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SOURCES OF FAT

  • Nuts
  • Fish such as salmon and tuna
  • Vegetable oils
  • Coconut oil
  • Seeds
  • �

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FUNCTIONS OF FATS

  • Building new cells
  • Reducing the risk of heart disease and type 2 diabetes
  • Muscle movement
  • Balance blood sugar
  • Brain functioning
  • Mineral and vitamin absorption
  • hormone production
  • immune function

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SOURCE OF VITAMINS

All vegetables

Fruits

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FUNCTIONS OF VITAMINS

Boosting the immune system

Boosting

Helping prevent or delay certain cancers, such as prostate cancer

Helping

Strengthening teeth and bones

Strengthening

Aiding calcium absorption

Aiding

Maintaining healthy skin

Maintaining

Helping the body metabolize proteins and carbs

Helping

Supporting healthy blood

Supporting

Aiding brain and nervous system functioning

Aiding

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SOURCE OF CARBOHYDRATES

Quinoa

Brown rice

Vegetables

Whole grain pasta, bread, and other baked goods

Oatmeal

Fruits

Barley

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FUNCTIONS OF CARBOHYDRATES

Carbohydrates are essential to the body. They are sugars or starches that provide energy for all the cells and tissues in the body. They support the following systems and function in the body:

Immune system

Brain function

Nervous system

Produce energy to perform tasks

Digestive function

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FUNCTIONS OF WATER

  • Water is probably the most important essential nutrient that a person needs. A person can only survive a few days without consuming water. Even slight dehydration can cause headaches and impaired physical and mental functioning.
  • The human body is made up of mostly water, and every cell requires water to function. Water helps with several functions, including:
  • Flushing toxins out
  • Shock absorption
  • Transporting nutrients
  • Preventing constipation
  • Lubrication
  • Hydration

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PROTEIN SOURCES

  • Red meats (limit their use and choose lean cuts)
  • Poultry, including chicken and turkey
  • Fish and other seafood
  • Beans and legumes
  • Eggs
  • Dairy products
  • Soy
  • Nuts
  • some grains, including quinoa

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FUNCTIONS OF PROTEINS

Ensuring the growth and development of muscles, bones, hair, and skin

01

Forming antibodies, hormones, and other essential substances

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Serving as a fuel source for cells and tissues when needed

03

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NUTRITION DEFICIENCIES

Even if you are eating but not eating a balanced diet . You will have deficiencies.

Iron deficiency – leads to Anemia

To prevent this one should eat iron rich food like- green vegetables.

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BALANCED DIET

A BALANCED DIET IS A KEY TO GOOD HEALTH.

GOOD NUTRITION AND FOOD CHOICES CAN HELP PREVENT DISEASE. EATING THE RIGHT FOODS CAN HELP OUR BODY COPE MORE SUCCESSFULLY WITH AN ONGOING ILLNESS.

UNDERSTANDING GOOD NUTRITION AND PAYING ATTENTION TO WHAT WE EAT CAN HELP US MAINTAIN OR IMPROVE OUR HEALTH.

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IMPORTANCE OF EXERCISE

  • Exercise is a natural and effective anti-anxiety treatment. It relieves tension and stress, boosts physical and mental energy, and enhances well-being through the release of endorphins.
  • Exercise improves mental health by reducing anxiety, depression, and negative mood and by improving self-esteem and cognitive function. Exercise has also been found to alleviate symptoms such as low self-esteem and social withdrawal

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BENEFITS OF EXERCISE

  • It can make you feel happier
  • It can help with weight loss
  • It is good for your muscles and bones
  • It can increase your energy levels
  • It can reduce your risk of chronic disease
  • It can help skin health
  • It Can Help Your Brain Health and Memory.

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TYPES OF PHYSICAL EXERCISE

  • Jogging
  • Skipping rope
  • Light exercise
  • Yoga
  • Zoomba
  • Aerobics
  • games

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PERSONAL HYGIENE

  • Personal hygiene is how you care for your body. This practice includes bathing, washing your hands, brushing your teeth, combing your hair and cutting your nails .