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Praise Allah, the Lord of the Worlds, and prayers and peace be upon the ....prophet Mohammed Ashraf senders and on his family and companions. After .I offer you this modest report entitled: WFP fresh ...Having touched on the importance of healthy food and healthier WFP and tips FFFreshrereshsh FFFoodooodod

Healthy food is almost as important to healing as competent medical care, and healthy eating habits play a critical role in preventing chronic diseases such as heart disease, diabetes, and some cancers

Life today is not like how it was before. Along time ago, people ate foods that are very good for their health.

They ate foods that do not contain chemicals, preservatives, artificial colors, and artificial flavors. People also had a lot of time to cook their own foods. Therefore those people were not been affected by the food that they ate, because all of the foods that they had were natural foods and healthy.

That’s way they did not have any problem on their health and they lived longer than now. But these days, every one is busy and don’t have time to cook their own food.

People eat foods that are easily cooked or ready cooked. They do not even think of what they eat, and if it can effect their health or not. That is a bad way that most people do because our health depends on what we eat daily.

Foods are the building blocks of every cell in the body, are responsible for the proper functioning of the whole body. It is important, for that reason, to know what is good for our body and what is not. Foods can be classified into two types, unhealthy (junk) and healthy food.

Healthy food can be found in fruits, vegetables, meat, nuts, seafood and dairy foods. They are also not of the frozen foods and with out chemical fertilizers.

The other advantage is that healthy foods have no preservatives with natural color, and flavors and even it gives you strong body . Therefore we should be careful to every food that we eat. Because if we eat un healthy food they may cause some disadvantages to our health. Most of the vitamins that which we need are found in fruit, vegetable, meat, nut, seafood, and dairy foods. we should balance our food that we eat.

Unhealthy food can be found in fast foods, frozen foods and other foods which having chemical contents. Main causes of unhealthy foods are heart diseases, some type of cancers, high cholesterol and other recent diseases which discovered due to un managed foods. Fresh is best :

Often foods marketed at slimmers are not very nutritious. One so-called 'slimming' chicken and sweetcorn flavor packet soup mix contained no sweetcorn and only one per cent chicken, water and glucose syrup being the first two ingredients. Okay, so it's less than 60 calories a serving but where's the goodness in it?

The healthiest food you can buy - fresh fruit and vegetables - doesn't come with a label. Fresh ingredients won't list their nutrients, additives (or absence of) or boast that they're good for you (they don't need to).

So, beware of the claims of labels. Look for the Government-approved traffic light rating - if there is one - and look even more carefully where there isn't. Where possible, prepare foods yourself. You'll know exactly what you're eating and nothing with a 'healthy choice' label emblazoned on it is likely to be as virtuous - or as delicious Why is healthy eating important?

When combined with exercise, a healthy diet can help you lose weight, lower your cholesterol level and improve the way your body functions on a daily basis.

The U.S. Department of Agriculture’s (USDA) Food Guide Pyramid divides food into 6 basic food groups, consisting of 1) grains, 2) fruits, 3) vegetables, 4) meats and beans, 5) dairy and 6) fats.

The USDA recommends that an adult daily diet include the following:

 3 ounces of whole grains, and 6 ounces of grains total  2 cups of fruit  2 1/2 cups of vegetables  3 cups fat-free or low-fat dairy

The following are some ways to make healthier food choices and to get the recommended amounts of whole grains, fruits and vegetables and dairy.

Grains

Whole-grain breads are low in fat; they're also high in fiber and complex carbohydrates, which helps you feel fuller longer and prevents overeating. Choose these breads for sandwiches and as additions to meals.

Avoid rich bakery foods such as donuts, sweet rolls and muffins. These foods can contain more than 50% fat calories. Snacks such as angel food cake and gingersnap cookies can satisfy your sweet tooth without adding fat to your diet.

Hot and cold cereals are usually low in fat. But instant cereals with cream may contain high-fat oils or butterfat. Granola cereals may also contain high-fat oils and extra sugars. Look for low-sugar options for both instant and granola cereals.

Avoid fried snacks such as potato chips and tortilla chips. Try the low-fat or baked versions instead.

Fruits and Vegetables

Fruits and vegetables are naturally low in fat. They add flavor and variety to your diet. They also contain fiber, vitamins and minerals.

Margarine, butter, mayonnaise and sour cream add fat to vegetables and fruits. Try using nonfat or low-fat versions of these foods. You can also use nonfat or low-fat yogurt or herbs as seasonings instead. Meat, Poultry and Fish

Beef, Pork, Veal and Lamb Baking, broiling and roasting are the healthiest ways to prepare meat. Lean cuts can be pan-broiled or stir-fried. Use either a nonstick pan or nonstick spray coating instead of butter or margarine.

Trim outside fat before cooking. Trim any inside, separable fat before eating. Select low-fat, lean cuts of meat. Lean beef and veal cuts have the word "loin" or "round" in their names. Lean pork cuts have the word "loin" or "leg" in their names.

Use herbs, spices, fresh vegetables and nonfat marinades to season meat. Avoid high-fat sauces and gravies.

Poultry Baking, broiling and roasting are the healthiest ways to prepare poultry. Skinless poultry can be pan-broiled or stir-fried. Use either a nonstick pan or nonstick spray coating instead of butter or margarine.

Remove skin and visible fat before cooking. Chicken breasts are a good choice because they are low in fat and high in protein. Use domestic goose and duck only once in a while because both are high in fat.

Fish Poaching, steaming, baking and broiling are the healthiest ways to prepare fish. Fresh fish should have a clear color, a moist look, a clean smell and firm, springy flesh. If good-quality fresh fish isn't available, buy frozen fish.

Most seafood is low in saturated fat. Omega-3 fatty acids are found in some fatty fish, such as salmon and cold water trout. They may help lower the risk of heart disease in some people.

Cross-over Foods Dry beans, peas and lentils offer protein and fiber without the cholesterol and fat that meats have. Once in a while, try substituting beans for meat in a favorite recipe, such as lasagna or chili.

The Healthiest Foods:

The following is a "healthy food hot list" consisting of the 29 food that will give you the biggest nutritional bang for you caloric buck, as well as decrease your risk for deadly illnesses like cancer, diabetes and heart disease. Along with each description is a suggestion as to how to incorporate these power-foods into your diet. Fruits

Apricots The Power: Beta-carotene, which helps prevent free-radical damage and protect the eyes. The body also turns beta-carotene into vitamin A, which may help ward off some cancers, especially of the skin. One apricot has 17 calories, 0 fat, 1 gram of fiber. Snacks on them dried, or if you prefer fresh, buy when still firm; once they soften, they lose nutrients.

Avocados The Power: Oleic acid, an unsaturated fat that helps lower overall cholesterol and raise levels of HDL, plus a good dose of fiber. One slice has 81 calories, 8 grams of fat and 3 grams of fiber. Try a few slices instead of mayonnaise to dress up your next burger.

Raspberries The Power: Ellagic acid, which helps stall cancer-cell growth. These berries are also packed with vitamin C and are high in fiber, which helps prevent high cholesterol and heart disease. A cup has only 60 calories, 1 gram of fat and 8 grams of fiber. Top plain low-fat yogurt or oatmeal (another high fiber food) with fresh berries.

Cantaloupe The Power: Vitamin C (117mg in half a melon, almost twice the recommended daily dose) and beta-carotene - both powerful antioxidants that help protect cells from free-radical damage. Plus, half a melon has 853mg of potassium - almost twice as much as a banana, which helps lower blood pressure. Half a melon has 97 calories, 1 gram of fat and 2 grams of fiber. Cut into cubes and freeze, then blend into an icy smoothie.

Cranberry Juice The Power: Helps fight bladder infections by preventing harmful bacteria from growing. A cup has 144 calories, 0 grams of fat and 0 fiber. Buy 100 percent juice concentrate and use it to spice up your daily H20 without adding sugar. Tomato: The Power: Lycopene, one of the strongest carotenoids, acts as an antioxidant. Research shows that tomatoes may cut the risk of bladder, stomach and colon cancers in half if eaten daily. A tomato has 26 calories, 0 fat and 1 gram of fiber. Drizzle fresh slices with olive oil, because lycopene is best absorbed when eaten with a little fat.

Vegetables

Onions : The Power: Quercetin is one of the most powerful flavonoids (natural plant antioxidants). Studies show it helps protect against cancer. A cup (chopped) has 61 calories, 0 fat and 3 grams of fiber. Chop onions for the maximum phytonutrient boost, or if you hate to cry, roast them with a little olive oil and serve with rice or other vegetables.

Artichokes: The Power: These odd-looking vegetables contain silymarin, an antioxidant that helps prevent skin cancer, plus fiber to help control cholesterol. One medium artichoke has 60 calories, 0 fat and 7 grams of fiber. Steam over boiling water for 30 to 40 minutes. Squeeze lemon juice on top, then pluck the leaves off with your fingers and use your teeth to scrape off the rich-tasting skin. When you get to the heart, you have found the best part!

Ginger : The Power: Gingerols may help reduce queasiness; other compounds may help ward off migraines and arthritis pain by blocking inflammation-causing prostaglandins. A teaspoon of fresh gingerroot has only 1 calorie, 0 fat and 0 fiber. Peel the tough brown skin and slice or grate into a stir-fry.

Broccoli: The Power: Indole-3-carbinol and sulforaphane, which help protect against breast cancer. Broccoli also has lots of vitamin C and beta-carotene. One cup (chopped) has 25 calories, 0 fat and 3 grams of fiber. Don't overcook broccoli - instead, microwave or steam lightly to preserve phytonutrients. Squeeze fresh lemon on top for a zesty and taste, added nutrients and some vitamin C.

Spinach: The Power: Lutein and zeaxanthin, carotenoids that help fend off macular degeneration, a major cause of blindness in older people. Plus, studies show this green fountain of youth may help reverse some signs of aging. One cup has 7 calories, 0 fat and 1 gram of fiber. Add raw leaves to a salad or sauté with a little olive oil and garlic.

Bok Choy (Chinese cabbage) :

The Power: Brassinin, which some research suggests may help prevent breast tumors, plus indoles and isothiocyanates, which lower levels of estrogen, make this vegetable a double-barreled weapon against breast cancer. A cup will also give you 158mg of calcium (16 percent of your daily recommended requirement) to help beat osteoporosis. A cup (cooked) has 20 calories, 0 fat and 3 grams of fiber. Find it in your grocer's produce section or an Asian market

Seafood:

Shellfish (Clams, Mussels)

The Power: Vitamin B12 to support nerve and brain function, plus iron and hard-to-get minerals like magnesium and potassium. Three ounces has 126 to 146 calories, 2 to 4 grams of fat and 0 fiber. Try a bowl of tomato-based (and low fat) Manhattan clam chowder.

Salmon The Power: Cold-water fish like salmon, mackerel and tuna are the best sources of omega-3 fatty acids, which help reduce the risk of cardiac disease. A 3-ounce portion (cooked) has 127 calories, 4 grams of fat, 0 fiber. Brush fillets with ginger-soy marinade and grill or broil until fish flakes easily with a fork.

Crab The Power: A great source of vitamin B12 and immunity-boosting zinc. A 3- ounce portion has 84 calories, 1 gram of fat, 0 fiber. The "crab" in sushi is usually made from fish; buy it canned instead and make your own crab cakes Advices :

Instead of this : Try this:

Croissants, biscuits, white Low-fat whole grain breads and rolls (wheat, rye breads and rolls and pumpernickel)

Doughnuts, pastries and scones English muffins and small whole grain bagels

Fried tortillas Soft tortillas (corn or whole wheat)

Sugar cereals and regular Oatmeal, low-fat granola and whole-grain cereal granola

Snack crackers Crackers (animal, graham, rye, soda, saltine, oyster)

Potato or corn chips and Pretzels (unsalted) and popcorn (unbuttered) buttered popcorn

White pasta Whole-wheat pasta

White rice Brown rice

All-purpose white flour 100% whole-wheat flour Conclusion:

Finally I advice all my friends to care about there health and choose there foods carefully to have a healthy and long life. And I wish that I have benefit everyone .

References & Sources :

1- Health & life Magazine

2 – www.doctor-advice.com

3 – Wikipedia

4 – science book

Content Index

Introduction ...... 1 -1

Fresh is the best …………………………………………………….………… 2 -2

The importance of healthy food ……………………………………..…… 3 . 4 -3

The healthiest food ………………………………………..……….. 5 . 6 . 7 . 8 -4

Advices ………………………………………………………………………… 9 -5

conclusion ……………………………………………………………………... 10 -6

References …………………………………………………………...………... 10 -8