Course: Nutrition 101, Module: Healthy Eating, Guide for Immigrants

This assignment provides a comprehensive guide to healthy eating, with a specific focus on the nutritional needs of immigrants. The document emphasizes the importance of a balanced diet, appropriate calorie intake, and the role of physical activity in maintaining a healthy weight. It outlines eight simple tips for healthy eating, including consuming high-fiber foods, incorporating fruits and vegetables, eating fish, reducing saturated fats and sugar, limiting salt intake, maintaining an active lifestyle, staying hydrated, and eating a healthy breakfast. The assignment also highlights government initiatives aimed at improving access to healthy foods, reducing consumption of unhealthy foods, and raising awareness about healthy eating to prevent childhood obesity. The guide emphasizes that consuming a balanced diet is the best way to maintain a healthy weight. It also suggests a focus on the intake of healthy foods by making them available in various stores like supermarkets, grocery stores, and corner stores.

Impact of nutrition on
immigration health!
Don’t be at risk !
Eat healthy!
Keys on healthy diet!
1.Daily meals should be based on starchy carbohydrates that are
composed of high fibre.
2. Let your daily balanced meals have an addition of not only lots
of fruits but also vegetables. A recommendation of 5 different
varieties on a daily basis is acceptable.
3.More fish should be consumed besides a portion of oily fish. Put
a target of consuming at least two portions on a weekly basis.
4. Decrease or cut down saturated fats and sugar consumption as
too much of them can increase the risks of heart disease develop-
ment due to the increase in blood cholesterol levels.
5. Less consumption of salt is key: For adults target not consum-
ing more than 6g daily. This also applies to children who are 11
years old and above. For those less than 11 years should consume
even lesser than the suggested amount.
6. Activeness and healthy weight maintenance is key. Such prac-
tices decrease the chances of developing heart diseases or even
stroke as their chances are not only increased by being over-
weight but also by diseases that are nutrition related such as
diabetes type 2. considering healthy eating practices such as bal-
anced diet can be the best way of healthy weight maintenance.
7.Avoid getting thirsty. Dehydration can be overcomed by drink-
ing plenty of fluids. Government’s recommendation outlines daily
uptake of 6 to 8 glasses. This is includes the daily fluids gotten
from the food we eat.
8. Avoid skipping breakfast instead eat a healthy breakfast that
is composed of high fibre, low fat, low sugar and salt. This simply
forms a balanced diet and allows you get the daily nutrients re-
quired for good health.
The healthy eating strategies and actions considered by the local
ernment as recommendations by the committee revolve around th
goals:
1. Improvement of healthy, safe, and affordable foods accessibilit
consumption through measures applied by the retail Outlets
• Increasing community access to healthy foods by making them
available not only in the local supermarkets, but also in the g
cery stores, and corner stores.
• Improvement in the availability and identification of healthful
foods in restaurants.
• Efforts to providing fruits and vegetables in a variety of setti
such as farmers’ markets and farm stands can be promoted. B
sides the efforts can extend to making the resources in conte
available not only in mobile markets and community gardens
also in youth-focused gardens.
2. Reduction of both calorie-dense, nutrient-poor foods accessibili
and consumption.
3. Awareness about healthy eating’s importance can be increased
prevent childhood obesity.
Eating the right amount of calories determines your healthy diet status whereas body activeness is determined by balancing t
and the energy used on a daily basis.
The extra energy that is not used by the body which is gotten from eating more than the body can require increases body wei
fats in the body. Besides drinking excess fluid as well has similar outcome that is increased body weight.
A healthy diet comprises of a balanced diet as this ensures the body is getting all the required nutrients on a daily basis. This
by consuming a variety of foods during taking our daily meals.
8 simple ways of doing it right!How about the Government initiative?
8 tips for healthy eat-
inghttps://www.nhs.uk/live -
well/eat -well/eight -tips -for -
healthy -eating/
Vahabi, M., Damba, C., Ro-
cha, C., & Montoya, E. C.
(2011). Food insecurity
among Latin American re-
cent immigrants in Toron-
to. Journal of Immigrant