First, what does healthy eating mean? It means eating a variety of foods that give you the nutrients you need to maintain your health, feel good, and have energy. These nutrients include protein, carbohydrates, fat, water, vitamins, and minerals(5 Food Groups). Nutrition is important for everyone. What you eat can affect your immune system, your mood, and your energy level.
You are what you eat
This is true. I agree with this phrase because the food that you eat affects your health, your energy, your mood, and even your behavior. It’s implied that if you eat healthy food your body will be good and fresh but if you eat junk food your body will be bad and unhealthy, so when you eat something you need to think about your body too.
Children don’t eat right
The problem is parents don’t care about the food that they eat and it causes an effect on childrens. Parents need to wake up early but some of them are lazy so they don’t have time to cook food for their kids and their solution is to buy food that is easy and comfortable to eat, example 7-11 instant food there are almost no nutrients left and if you eat it everyday it will cause many effect to your body.
Dangers of eating too much “Instant foods”
- Getting too much sodium
- Risk many dangerous diseases ex. kidney disease, cancer
- Lack of nutrients
- Hard to digest
Child obesity in Thailand
School-aged children are important. According to Nutrition Association of Thailand , “Frequent consumption of a diet containing high energy, fat, sugar and sodium content could lead to non-communicable chronic diseases (NCDs).” Parents should take care of various dietary issues and explain to their children why they need to eat like that. Nutrition labelling and healthier choice logos are used as nutrition tools to show nutrition information to the consumers and to guide them how to choose healthy foods. You can look for more information here.
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Cause by cafeterias school
Schools need to have foods from food groups because they are nutrients that kids need. Cafeterias school should have accountability to the snack that children can eat in 1 meal because in school cafeterias they sell many snacks, sweets, drinks, and ice creams.
Schools Need to reduce the amount of junk food and increase the amount of food containing nutrients, in part by serving healthy food which seems like a junk food example: use whole wheat bread instead of white bread (sandwich and hamburger), use baking instead of frying (french fries and fries chicken), as well as having diverse options for children to choose, so they don’t get bored with food. If parents are worried about eating at the cafeteria, they should prepare a healthy lunch box for the children to eat at school.
What are the five food groups?
Fruit and vegetables
They contain many vitamins and minerals that are good for your health. These include vitamins A (beta-carotene), C and E, magnesium, zinc, phosphorous and folic acid. Fruit and vegetables are low fat so you can eat them without adding too many calories but you need to be careful. Some fruits have a lot of sugar examples like durian, mango, grape, ฺฺbanana etc.
Protein
Protein is the main nutrient needed to build muscle mass. Commonly found in animal products and other sources, such as beans and legumes. If you like to exercise or build muscle protein is important for you. The best way to consume protein is try to not add too much fat to them when cooking.
Fat
Many people assume that eating fat makes you fat but if you eat fat in the right amount, it does not make you fat. Plant-based oils like vegetables, grapeseed and olive oil have unsaturated fat so they can help lower cholesterol and reduce the risk of heart disease. We need fat, so we have to choose good fat.
Dairy
Dairy is a milk product that has a good source of calcium protein and vitamins.There are many types for us to choose from, for example soya milk, nut milk, fat-free, low-fat or 0% fat milk are all low in sugar and fat. Some dairy products like cheese and yoghurts can be high in salt, sugar or fat so check the label first.
Carbohydrates
They’re a good source of energy, fiber, calcium, iron and vitamins. Carbs are nutrients that are important to our life because energy that the body uses is from carbs but it doesn’t mean that you can eat hamburgers or french fries as much as you want. You need to choose good carbs for your body.
Carb have 2 types:
- Simple carbohydrates
It has simple sugar and is easy to digest but Simple carbohydrates aren’t all bad depending on what you eat. Some of them are natural (fruits and vegetables) while others are processed (candies).
- Complex carbohydrates
These are the “good” carbs because they are not processed so they absorb sugar slower than simple carbs which take the body longer to break down and use. We can find them in whole grain, legumes and starchy vegetables, for example whole wheat bread, brown rice, potato, red bean etc.
Healthy food recipes
https://www.bbcgoodfood.com/recipes/category/healthy
https://healthyeating.sfgate.com/meals-include-food-groups-8924.html
In conclusion this information makes you have some idea for your health but If you don’t plan your daily routines for eating, sleeping and working even exercise you won’t have good health. You need to do everything in moderation for your own health.
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