Presentation on: Family Court – Kingston Jamaica November 18, 2015 Jamaican NADESIA WATSON SMITH

CONTENT: What is Nutrition What is Nutrition Food groups Food groups Eat lots of Fruits & Vegetables Eat lots of Fruits & Vegetables Plan your Meals - Lasco One pot Meal for example. Plan your Meals - Lasco One pot Meal for example. Plan Base on your Budget Plan Base on your Budget Drink Lots of Water Drink Lots of Water Nutrition continues Nutrition continues Questions and Answers – Prizes Lasco gift baskets Questions and Answers – Prizes Lasco gift baskets References References The End The End

What is Nutrition? Simply said, Nutrition is the study of food at work in our bodies, it is our source for energy, and the medium for which our nutrients can function. Think of nutrition as the building blocks of life. Simply said, Nutrition is the study of food at work in our bodies, it is our source for energy, and the medium for which our nutrients can function. Think of nutrition as the building blocks of life.

Nutrition The essential nutrients for life include carbohydrates, proteins, and lipids (fats), as well as fiber, vitamins, minerals, and water—the solvent for all soluble ingredients in the blood and cells. The absorption of nutrients starts the moment we begin to digest our foods, as they are transported to assist all the metabolic processes in the human body.

Nutrition Good nutrition means getting the right amount of nutrients from healthy foods in the right combinations. Having nutrition knowledge and making smart choices about the foods you eat can and will help you achieve optimum health over your lifetime, and be a key to avoiding obesity, illness, and many of today’s most prevalent chronic diseases. Good nutrition means getting the right amount of nutrients from healthy foods in the right combinations. Having nutrition knowledge and making smart choices about the foods you eat can and will help you achieve optimum health over your lifetime, and be a key to avoiding obesity, illness, and many of today’s most prevalent chronic diseases.

NUTRITION: FOOD GROUPS

Staple Foods : (a) Cereals: Bread (from wholegrain or enriched flour), flour, cornmeal, cooked and ready-to-eat cereals, macaroni, spaghetti, rice. (b) Starchy fruits, roots, tubers and their products: banana, plantain, breadfruit, yam, Irish potato, sweet potato, dasheen, coco, cassava. Nutrients contributed: carbohydrate, vitamins, minerals and fibre. Recommended number of servings per day: four or more NUTRITION : FOOD GROUPS The Six Basic Food Groups

NUTRITION : FOOD GROUPS Lugumes/Nuts Lugumes/Nuts Red peas, gungo/pigeon peas, black-eye peas, cow peas, split peas, peanuts, other dried peas, beans and nuts. Red peas, gungo/pigeon peas, black-eye peas, cow peas, split peas, peanuts, other dried peas, beans and nuts. Nutrients contributed: protein, carbohydrate, the minerals calcium and iron, fibre. Nutrients contributed: protein, carbohydrate, the minerals calcium and iron, fibre. The protein in dried peas, dried beans and nuts is more efficiently utilised by the body if a cereal such as rice or protein food from an animal source is included in the same meal. The protein in dried peas, dried beans and nuts is more efficiently utilised by the body if a cereal such as rice or protein food from an animal source is included in the same meal. Recommended number of servings per day: one or more. Recommended number of servings per day: one or more. The Six Basic Food Groups Con’t

NUTRITION : FOOD GROUP Dark Green Leafy, Yellow and Other Non-Starchy Vegetables: Callaloo, spinach, watercress, pak choy, string beans, pumpkin, carrot. Callaloo, spinach, watercress, pak choy, string beans, pumpkin, carrot. Nutrients contributed: vitamins A, and C, B complex vitamins, minerals and fibre. Nutrients contributed: vitamins A, and C, B complex vitamins, minerals and fibre. Recommended number of servings per day: two or more. Recommended number of servings per day: two or more. The Six Basic Food Groups Con’t

NUTRITION : FOOD GROUPS The Six Basic Food Groups Con’t Fruits : Mango, guava, orange, pineapple, West Indian cherry, pawpaw. Nutrients contributed: carbohydrate, vitamin C, vitamin A (yellow fruits), B complex vitamins, minerals and fibre. Recommended number of servings per day: two or more.

NUTRITION : FOOD GROUPS Foods from Animals: Foods from Animals: (a) Lean meat, fish, poultry, eggs, cheese, ham, sausages. Sardines, liver, heart, kidney, tripe, etc. (a) Lean meat, fish, poultry, eggs, cheese, ham, sausages. Sardines, liver, heart, kidney, tripe, etc. Nutrients contributed: protein, iron, B complex and fat soluble vitamins and fat. Red meats and organ meats are excellent sources of haeme iron. Nutrients contributed: protein, iron, B complex and fat soluble vitamins and fat. Red meats and organ meats are excellent sources of haeme iron. (b) Milk-fresh, evaporated, skimmed; yoghurt, cheese. Nutrients contributed: calcium, protein, vitamins A and D, thiamine, riboflavin, carbohydrate and fat. (b) Milk-fresh, evaporated, skimmed; yoghurt, cheese. Nutrients contributed: calcium, protein, vitamins A and D, thiamine, riboflavin, carbohydrate and fat. Recommended # of servings per day: two or more. Recommended # of servings per day: two or more. The Six Basic Food Groups Con’t

NUTRITION : FOOD GROUPS NUTRITION : FOOD GROUPS Fats: Fats: Polyunsaturated: vegetable oils (except coconut oil). Polyunsaturated: vegetable oils (except coconut oil). Saturated: butter, margarine, bacon, salt pork, coconut oil, fat on meat, fat in whole milk. Nutrients contributed: fat, vitamin E, butter and fortified margarine provide vitamins A and E. Most oils do not contain vitamin A. Saturated: butter, margarine, bacon, salt pork, coconut oil, fat on meat, fat in whole milk. Nutrients contributed: fat, vitamin E, butter and fortified margarine provide vitamins A and E. Most oils do not contain vitamin A. Recommended # of servings per day: three or more. Recommended # of servings per day: three or more. The Six Basic Food Groups Con’t

NUTRITION : Eat lots of Fruits & Vegetables.

NUTRITION : PLAN YOUR MEAL – Lasco One Pot Meal Lasco One Pot Meal – Lasco One Pot Meal – Laco Brine Mackerel with Curried Rice and Lasco Mixed Vegetables

NUTRITION : PLAN YOUR MEALS - Base on your budget

NUTRITION:PLAN YOUR MEALS

NUTRITION: Drink lots of Water

NUTRITION NUTRITION Nutrition is just one key to developing and maintaining good health. Good health is defined as a state of complete physical, mental and social well- being — a healthy mind, body, and spirit. Nutrition is just one key to developing and maintaining good health. Good health is defined as a state of complete physical, mental and social well- being — a healthy mind, body, and spirit.

NUTRITION NUTRITION Nutrition also is at work during our entire life-cycle — from infancy to adolescence, adulthood and in our senior years — and can be the antidote for many of today’s common problems, such as stress, pollution, sexual vitality, and disease prevention. Nutrition also is at work during our entire life-cycle — from infancy to adolescence, adulthood and in our senior years — and can be the antidote for many of today’s common problems, such as stress, pollution, sexual vitality, and disease prevention.

NUTRITION NUTRITION For me personally, nutrition translates into health, and health is freedom. Being healthy not only makes us feel great, it enables us to enjoy life to our fullest potential, and to follow our dreams. Conversely, a poor diet can have a serious impact on health, and rob you of your freedom. For me personally, nutrition translates into health, and health is freedom. Being healthy not only makes us feel great, it enables us to enjoy life to our fullest potential, and to follow our dreams. Conversely, a poor diet can have a serious impact on health, and rob you of your freedom.

NUTRITION NUTRITION Utilization of food to grow, will repair and maintain your bodies; Utilization of food to grow, will repair and maintain your bodies; And that’s if you get the right amount of nutrients from healthy foods in the right combinations; And that’s if you get the right amount of nutrients from healthy foods in the right combinations; making smart choices about the foods you eat; making smart choices about the foods you eat; Because proper nutrition helps you develop and maintain good health; Because proper nutrition helps you develop and maintain good health; It’s a choice — choose good nutrition and a healthy lifestyle!. It’s a choice — choose good nutrition and a healthy lifestyle!.

NUTRITION NUTRITION Healthy eating is the best recipe for an abundant life. Make every bite count!!!. Healthy eating is the best recipe for an abundant life. Make every bite count!!!.

NUTRITION: Questions & Answers

References: Source: The Caribbean Food and Nutrition Institute. ean+Food+and+Nutrition+Institute.&oq=Source%3A+The+Cari bbean+Food+and+Nutrition+Institute.&aqs=chrome..69i57j69i j0j7&sourceid=chrome&es_sm=93&ie=UTF-8 Source: The Caribbean Food and Nutrition Institute. ean+Food+and+Nutrition+Institute.&oq=Source%3A+The+Cari bbean+Food+and+Nutrition+Institute.&aqs=chrome..69i57j69i j0j7&sourceid=chrome&es_sm=93&ie=UTF-8 ean+Food+and+Nutrition+Institute.&oq=Source%3A+The+Cari bbean+Food+and+Nutrition+Institute.&aqs=chrome..69i57j69i j0j7&sourceid=chrome&es_sm=93&ie=UTF-8 ean+Food+and+Nutrition+Institute.&oq=Source%3A+The+Cari bbean+Food+and+Nutrition+Institute.&aqs=chrome..69i57j69i j0j7&sourceid=chrome&es_sm=93&ie=UTF-8 basics/260.html basics/260.html basics/260.html basics/260.html html html html html

THE END THE END “Let food be your medicine, and medicine be your food” “Let food be your medicine, and medicine be your food” Prepared and Presented by: Nadesia Watson Smith - November 18, Hold a BA Degree in Social Work - Diploma in Business Administration - Diploma in Business Studies - Public Relations/Marketing/Project Management - Ministry of Health & Environment National HIV/STI Programme – Voluntary Counseling and Testing Provider.

Awards in Angels Grove Community Exemplary Community Service in 2005 & Community Spirit Award 2008

Unsung Hero Award St. Catherine "UNSUNG HERO AWARD". Collected by — Nadesia Watson Smith to the left Mrs. Flowers - NHT St. Catherine leadership Council, to the right Hon. Steadman Alvin Ridout Fuller – CD, JP (Custos of Kingston & St. Andrew Jamaica). Mrs. Charmaine Scarlette - NHT Social Development Officer and Mrs. Janet Hartly Johnson - Manager NHT Spanish Town Branch. 2012

Outstanding Service Award in ”Community Development” Nadesia Watson Smith Community Service Award St. Catherine