Healthy eating 2 (2)

HEALTHY EATING FOR HEALTHY EATING FOR HEALTHY LIVINGHEALTHY LIVING

Presenter:Presenter:Cherine UsherwoodCherine Usherwood

RD/NutritionistRD/Nutritionist

OBJECTIVESOBJECTIVES

At the end of the session participantsAt the end of the session participantsshould:should: Have a general understanding of Have a general understanding of

healthy eating healthy eating Be able to use the information to Be able to use the information to

help in developing a healthy lifestylehelp in developing a healthy lifestyle

OVERWEIGHT/OBESITYOVERWEIGHT/OBESITY

Being fat or obese is so common that Being fat or obese is so common that wewe

Think nothing of it.Think nothing of it.

More females suffer from More females suffer from overweight/obesityoverweight/obesity

than malesthan males

Some young children and teenagers Some young children and teenagers are also overweightare also overweight

Most of this overweight/obesity is Most of this overweight/obesity is due to excessive body weight.due to excessive body weight.

..

When persons are at their right weight itWhen persons are at their right weight itmakes it easier for them to:makes it easier for them to: travel on public transport and find a travel on public transport and find a

comfortable seatcomfortable seat find suitable clothingfind suitable clothing be agilebe agile Have more energyHave more energy

get certain jobs or insurance policiesget certain jobs or insurance policies look youngerlook younger take fewer medicationstake fewer medications reduce their chance of getting reduce their chance of getting

diabetes, hypertension, heart attack, diabetes, hypertension, heart attack, stroke and certain types of cancersstroke and certain types of cancers

Why do people become fat?Why do people become fat?People become fat because of aPeople become fat because of acombination of factors:combination of factors: Their eating and physical activity habitsTheir eating and physical activity habits Motorized and labour-saving devicesMotorized and labour-saving devices They are taking the same amount of They are taking the same amount of

calories as when they were youngercalories as when they were younger

Remember: energy not used is Remember: energy not used is stored as fatstored as fat

HEALTHY EATINGHEALTHY EATING

WHAT ARE NUTRIENTS?WHAT ARE NUTRIENTS?

Nutrients are substances obtained from Nutrients are substances obtained from foodsfoods

They provide nourishment and assist They provide nourishment and assist the body in it’s growth and developmentthe body in it’s growth and development

THE NUTRIENTS ARE :THE NUTRIENTS ARE : ProteinProtein

CarbohydrateCarbohydrate

FatFat

Vitamins Vitamins

MineralsMinerals

WaterWater

FUNCTIONS OF THE NUTRIENTSFUNCTIONS OF THE NUTRIENTS

NUTRIENTSNUTRIENTS

ProteinProtein

FUNCTIONSFUNCTIONS

Builds and repairs Builds and repairs body tissuesbody tissues

Builds antibodies to Builds antibodies to fight infectionsfight infections

Supplies energySupplies energy

Functions of nutrients Functions of nutrients contd.contd.

NutrientNutrient

CarbohydrateCarbohydrate

FunctionsFunctions


Helps body to use Helps body to use fatsfats

Provides fibreProvides fibre

Nutrient Nutrient

MineralsMinerals

FunctionsFunctions

Helps build teeth and Helps build teeth and bonesbones

Promotes healthy Promotes healthy nervesnerves

Transports oxygen to Transports oxygen to the body the body

Helps prevent anaemiaHelps prevent anaemia

NutrientNutrient

FatFat

FunctionsFunctions


Helps body to Helps body to absorb fat soluble absorb fat soluble vitaminsvitamins

NutrientNutrient VitaminsVitamins

FunctionsFunctions Assist iron absorptionAssist iron absorption Helps fight infectionsHelps fight infections Promotes normal Promotes normal

growth and growth and developmentdevelopment

Maintains healthy Maintains healthy teeth gums and blood teeth gums and blood vesselsvessels

WATERWATER The only nutrient that everybody needs The only nutrient that everybody needs

everydayeveryday Helpful in maintaining hydrationHelpful in maintaining hydration Transports nutrients and waste productsTransports nutrients and waste products Aids in the regulation of body temperatureAids in the regulation of body temperature Maintains blood volumeMaintains blood volume

HOW DO YOU GET THESE HOW DO YOU GET THESE NUTRIENTSNUTRIENTS

BY EATING FOODS FROM EACH BY EATING FOODS FROM EACH FOOD GROUPFOOD GROUP

Food Groups

EFFECTS OF NUTRIENT EXCESSEFFECTS OF NUTRIENT EXCESS

Overweight /ObesityOverweight /Obesity

Nutrition related chronic diseases e.g. Nutrition related chronic diseases e.g. Diabetes, Hypertension, Heart diseaseDiabetes, Hypertension, Heart disease

WHY FAD DIETS DO NOT WHY FAD DIETS DO NOT WORKWORK


Crash or fad diets usually have time Crash or fad diets usually have time spansspans

anywhere between 2 weeks to a year anywhere between 2 weeks to a year to achieve a specific weight loss. to achieve a specific weight loss.

Such diets cannot be effective Such diets cannot be effective because:because:


You cannot stay on a diet like that for the You cannot stay on a diet like that for the rest of your liferest of your life

There is usually no change of old habitsThere is usually no change of old habits

You often revert to previous eating You often revert to previous eating habits, regaining all the weight you losthabits, regaining all the weight you lost

INFLEXIBILITYINFLEXIBILITYCrash diets offer inflexibility and rigid Crash diets offer inflexibility and rigid

menus. Diets such as:menus. Diets such as:

High-Protein dietHigh-Protein diet Fruit-only dietFruit-only diet No or low carbohydrate dietsNo or low carbohydrate diets


These diets actually deprive the body These diets actually deprive the body of important nutrients from other of important nutrients from other food groups food groups

They overdose on other nutrients. They overdose on other nutrients. They are boring since only specific They are boring since only specific

food combinations and certain foods food combinations and certain foods in large quantities are allowed.in large quantities are allowed.

TIP!TIP! Starvation or restriction of calories Starvation or restriction of calories

sends your body into “starvation sends your body into “starvation mode”. mode”.

Your body would try to retain the Your body would try to retain the calories it takes in. so starving calories it takes in. so starving yourself actually makes losing weight yourself actually makes losing weight harder.harder.

TIP!TIP!

Make sure to eat breakfast. Make sure to eat breakfast.

Skipping meals or starving yourself Skipping meals or starving yourself can tempt you to snack on empty can tempt you to snack on empty nutrient, high calorie foods, or eat nutrient, high calorie foods, or eat more at the next mealmore at the next meal

HEALTHY TIPS WHEN MAKING HEALTHY TIPS WHEN MAKING FOOD CHOICESFOOD CHOICES

GET ENOUGH OFGET ENOUGH OFTHESE:THESE:

FruitsFruits

VegetablesVegetables

DECREASEDECREASECONSUMPTION OFCONSUMPTION OFTHESE:THESE:

FatsFats

Sugars and SweetsSugars and Sweets

SaltSalt

PHYSICAL PHYSICAL ACTIVITY/EXERCISEACTIVITY/EXERCISE

Health Risks of Physical InactivityHealth Risks of Physical Inactivity

Premature deathPremature death Heart diseaseHeart disease ObesityObesity High blood pressureHigh blood pressure Adult-onset diabetesAdult-onset diabetes OsteoporosisOsteoporosis StrokeStroke DepressionDepression Colon cancerColon cancer

Benefits of Physical ActivityBenefits of Physical Activity

Prevents and controls diseases such as Prevents and controls diseases such as (diabetes, hypertension, heart disease, (diabetes, hypertension, heart disease, obesity and some cancersobesity and some cancers

Improves mental and physical healthImproves mental and physical health Builds strong muscles & bonesBuilds strong muscles & bones Promotes relaxationPromotes relaxation Reduce stressReduce stress Makes you feel good about yourselfMakes you feel good about yourself Increases energyIncreases energy

PHYSICAL ACTIVITYPHYSICAL ACTIVITY

PHYSICAL ACTIVITYPHYSICAL ACTIVITY Physical activity doesn’t have to be Physical activity doesn’t have to be

very hard. You can build it into your very hard. You can build it into your daily routine.daily routine.

Getting started is easier than you Getting started is easier than you think, 30 minutes or more per day is think, 30 minutes or more per day is all it takes.all it takes.

SUMMARYSUMMARY

Eat a variety of foodsEat a variety of foods Get the right mixGet the right mix Get enough fruits and vegetablesGet enough fruits and vegetables Decrease fats, sugars, sweets & saltDecrease fats, sugars, sweets & salt Exercise daily & make it a part of Exercise daily & make it a part of

your lifestyle. your lifestyle.

If you are overweightIf you are overweight Set yourself a goal for losing weight.Set yourself a goal for losing weight. Do not try to lose too much weight too Do not try to lose too much weight too

soon.soon. Change some old habits which prompt Change some old habits which prompt

you to eat or not to exercise, such as you to eat or not to exercise, such as spending too much time by the T.V., spending too much time by the T.V., snacking continuously, shopping when snacking continuously, shopping when you are hungry & going for every you are hungry & going for every foods you see advertised.foods you see advertised.

THE ENDTHE END

Healthy eating 2 (2)

Health & Medicine

Transcript of Healthy eating 2 (2)