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.
1. 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.
2. Health benefits of a balanced diet.
 Control Body Weight
 Fight Off Disease
 Have More Energy
 Sleep Better
 More Brain Power
3. 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.

4. Foods to avoid
Foods to avoid or limit on a healthy diet include:


5. 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 3 major meals and
2 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.

6. 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.