YOUR HEALTH YOUR WEIGHT By Dr. Kamila Forst. Excess weight and extra body fat may lead to problems...
-
Upload
chana-humber -
Category
Documents
-
view
215 -
download
1
Transcript of YOUR HEALTH YOUR WEIGHT By Dr. Kamila Forst. Excess weight and extra body fat may lead to problems...
![Page 1: YOUR HEALTH YOUR WEIGHT By Dr. Kamila Forst. Excess weight and extra body fat may lead to problems such as high BP, high blood cholesterol and type II.](https://reader038.fdocuments.us/reader038/viewer/2022103112/551b1177550346cf5a8b507d/html5/thumbnails/1.jpg)
YOUR HEALTHYOUR WEIGHT
By Dr. Kamila Forst
![Page 2: YOUR HEALTH YOUR WEIGHT By Dr. Kamila Forst. Excess weight and extra body fat may lead to problems such as high BP, high blood cholesterol and type II.](https://reader038.fdocuments.us/reader038/viewer/2022103112/551b1177550346cf5a8b507d/html5/thumbnails/2.jpg)
Excess weight and extra body fat may lead to problems such as high BP, high blood cholesterol and type II diabetes
May raise the risk of heart disease and stroke
![Page 3: YOUR HEALTH YOUR WEIGHT By Dr. Kamila Forst. Excess weight and extra body fat may lead to problems such as high BP, high blood cholesterol and type II.](https://reader038.fdocuments.us/reader038/viewer/2022103112/551b1177550346cf5a8b507d/html5/thumbnails/3.jpg)
Maintaining a healthy weight plays an important role in the prevention of developing these diseases
Together healthy eating and active living are the best ways to reach and maintain a healthy weight
![Page 4: YOUR HEALTH YOUR WEIGHT By Dr. Kamila Forst. Excess weight and extra body fat may lead to problems such as high BP, high blood cholesterol and type II.](https://reader038.fdocuments.us/reader038/viewer/2022103112/551b1177550346cf5a8b507d/html5/thumbnails/4.jpg)
From a health standpoint, there is no one ideal weight for anybody
Instead, there is a range of weight that can be healthy for you
BMI tells you whether you have a high or low risk of developing health problems
![Page 5: YOUR HEALTH YOUR WEIGHT By Dr. Kamila Forst. Excess weight and extra body fat may lead to problems such as high BP, high blood cholesterol and type II.](https://reader038.fdocuments.us/reader038/viewer/2022103112/551b1177550346cf5a8b507d/html5/thumbnails/5.jpg)
Take a look at your shape
When it comes to your health, where you carry your weight can be just as important as how much weight you carry.
Apple? – male 102 cm (40 in.), 90 cm ( 35)
- female 88 cm (35 in.), 80 cm (32)
(within 8 cm/ 3 in.) Pear?
![Page 6: YOUR HEALTH YOUR WEIGHT By Dr. Kamila Forst. Excess weight and extra body fat may lead to problems such as high BP, high blood cholesterol and type II.](https://reader038.fdocuments.us/reader038/viewer/2022103112/551b1177550346cf5a8b507d/html5/thumbnails/6.jpg)
Indicators of Well-being in Canada National Picture — In 2008, 37% of Canadian adults were
measured as overweight, and 25% as obese. In 2005, 35% were measured as overweight and 24% as obese
Gender — More men were overweight or obese than women in 2011
Age — In 2011, those aged 45 to 64 had the highest self-
reported overweight or obese rate at 60% Youth — A larger proportion of boys were overweight or obese
than girls in 2011 First Nations — For on-reserve First Nations in 2002-2003,
adult women had higher rates of obesity than adult men.
![Page 7: YOUR HEALTH YOUR WEIGHT By Dr. Kamila Forst. Excess weight and extra body fat may lead to problems such as high BP, high blood cholesterol and type II.](https://reader038.fdocuments.us/reader038/viewer/2022103112/551b1177550346cf5a8b507d/html5/thumbnails/7.jpg)
Regions — In 2011, the overweight rate was the lowest in Brtitish Columbia (30%). British Columbia also had the lowest obesity rate (14%). Newfoundland and Labrador had the highest overweight rate (40%), and obesity rate (29%)
International Picture — Recent data for G7 countries (2009 and 2010) showed that the percentage of the population that was overweight or obese was the lowest in France and the highest in the United States. Canada ranked third highest.
![Page 8: YOUR HEALTH YOUR WEIGHT By Dr. Kamila Forst. Excess weight and extra body fat may lead to problems such as high BP, high blood cholesterol and type II.](https://reader038.fdocuments.us/reader038/viewer/2022103112/551b1177550346cf5a8b507d/html5/thumbnails/8.jpg)
![Page 9: YOUR HEALTH YOUR WEIGHT By Dr. Kamila Forst. Excess weight and extra body fat may lead to problems such as high BP, high blood cholesterol and type II.](https://reader038.fdocuments.us/reader038/viewer/2022103112/551b1177550346cf5a8b507d/html5/thumbnails/9.jpg)
![Page 10: YOUR HEALTH YOUR WEIGHT By Dr. Kamila Forst. Excess weight and extra body fat may lead to problems such as high BP, high blood cholesterol and type II.](https://reader038.fdocuments.us/reader038/viewer/2022103112/551b1177550346cf5a8b507d/html5/thumbnails/10.jpg)
![Page 11: YOUR HEALTH YOUR WEIGHT By Dr. Kamila Forst. Excess weight and extra body fat may lead to problems such as high BP, high blood cholesterol and type II.](https://reader038.fdocuments.us/reader038/viewer/2022103112/551b1177550346cf5a8b507d/html5/thumbnails/11.jpg)
![Page 12: YOUR HEALTH YOUR WEIGHT By Dr. Kamila Forst. Excess weight and extra body fat may lead to problems such as high BP, high blood cholesterol and type II.](https://reader038.fdocuments.us/reader038/viewer/2022103112/551b1177550346cf5a8b507d/html5/thumbnails/12.jpg)
![Page 13: YOUR HEALTH YOUR WEIGHT By Dr. Kamila Forst. Excess weight and extra body fat may lead to problems such as high BP, high blood cholesterol and type II.](https://reader038.fdocuments.us/reader038/viewer/2022103112/551b1177550346cf5a8b507d/html5/thumbnails/13.jpg)
Healthy eating – The basics
Nutrition for the body is like fuel for a car Three key principles:
1) Eat regularly (every 4 – 6 hrs; Avoid skipping meals
2) Have balanced meals; include carbohydrates (incl. Fibre), Proteins, healthy fats
3) Manage portions
![Page 14: YOUR HEALTH YOUR WEIGHT By Dr. Kamila Forst. Excess weight and extra body fat may lead to problems such as high BP, high blood cholesterol and type II.](https://reader038.fdocuments.us/reader038/viewer/2022103112/551b1177550346cf5a8b507d/html5/thumbnails/14.jpg)
Food groups
![Page 15: YOUR HEALTH YOUR WEIGHT By Dr. Kamila Forst. Excess weight and extra body fat may lead to problems such as high BP, high blood cholesterol and type II.](https://reader038.fdocuments.us/reader038/viewer/2022103112/551b1177550346cf5a8b507d/html5/thumbnails/15.jpg)
Carbohydrates
What do they do for you?
They give you energy
Where do you find them? You find them in sugary and starchy foods
like potatoes, rice, cereals, pasta, bread and some fruit and vegetables.
![Page 16: YOUR HEALTH YOUR WEIGHT By Dr. Kamila Forst. Excess weight and extra body fat may lead to problems such as high BP, high blood cholesterol and type II.](https://reader038.fdocuments.us/reader038/viewer/2022103112/551b1177550346cf5a8b507d/html5/thumbnails/16.jpg)
Proteins
What do they do?
They help your body grow and repair itself
Where do you find them?
You find them in meats, poultry, fish, dairy products, eggs and beans.
![Page 17: YOUR HEALTH YOUR WEIGHT By Dr. Kamila Forst. Excess weight and extra body fat may lead to problems such as high BP, high blood cholesterol and type II.](https://reader038.fdocuments.us/reader038/viewer/2022103112/551b1177550346cf5a8b507d/html5/thumbnails/17.jpg)
Fibre
What does fibre do for you?
It helps you digest your food.
Where do you find it? Cereals, fruit, bread and vegetables
![Page 18: YOUR HEALTH YOUR WEIGHT By Dr. Kamila Forst. Excess weight and extra body fat may lead to problems such as high BP, high blood cholesterol and type II.](https://reader038.fdocuments.us/reader038/viewer/2022103112/551b1177550346cf5a8b507d/html5/thumbnails/18.jpg)
Fats
What do fats do for us?
Fats provide energy, keep the body warm, and protect the vital organs from impacts.
![Page 19: YOUR HEALTH YOUR WEIGHT By Dr. Kamila Forst. Excess weight and extra body fat may lead to problems such as high BP, high blood cholesterol and type II.](https://reader038.fdocuments.us/reader038/viewer/2022103112/551b1177550346cf5a8b507d/html5/thumbnails/19.jpg)
Minerals
What do they do for you?
Iron is good for the blood
Calcium is good for your bones
Magnesium is good for your nerves
Where do you find them?
Minerals are in lots of foods but are especially in fresh fruit and vegetables.
![Page 20: YOUR HEALTH YOUR WEIGHT By Dr. Kamila Forst. Excess weight and extra body fat may lead to problems such as high BP, high blood cholesterol and type II.](https://reader038.fdocuments.us/reader038/viewer/2022103112/551b1177550346cf5a8b507d/html5/thumbnails/20.jpg)
Vitamins e.g. vitamin A, B, C, D, E What do they do for you?
Vitamins are good for keeping your body healthy. They are good for your skin, bones and teeth
Where do you find them?
Vitamins are mostly found in dairy products (milk, eggs and butter), fresh fruit and vegetables
![Page 21: YOUR HEALTH YOUR WEIGHT By Dr. Kamila Forst. Excess weight and extra body fat may lead to problems such as high BP, high blood cholesterol and type II.](https://reader038.fdocuments.us/reader038/viewer/2022103112/551b1177550346cf5a8b507d/html5/thumbnails/21.jpg)
Which two food groups give you energy?
Which food contains lots of carbohydrates? What are proteins good for? Where can you find vitamins? What are iron, calcium and magnesium?
![Page 22: YOUR HEALTH YOUR WEIGHT By Dr. Kamila Forst. Excess weight and extra body fat may lead to problems such as high BP, high blood cholesterol and type II.](https://reader038.fdocuments.us/reader038/viewer/2022103112/551b1177550346cf5a8b507d/html5/thumbnails/22.jpg)
Vitamins are good for your ****, *****, and *****.
Proteins help your body **** and ****** itself. Fibre helps you ****** your food. Carbohydrates and fats provide you with
****** so that you can do things
![Page 23: YOUR HEALTH YOUR WEIGHT By Dr. Kamila Forst. Excess weight and extra body fat may lead to problems such as high BP, high blood cholesterol and type II.](https://reader038.fdocuments.us/reader038/viewer/2022103112/551b1177550346cf5a8b507d/html5/thumbnails/23.jpg)
![Page 24: YOUR HEALTH YOUR WEIGHT By Dr. Kamila Forst. Excess weight and extra body fat may lead to problems such as high BP, high blood cholesterol and type II.](https://reader038.fdocuments.us/reader038/viewer/2022103112/551b1177550346cf5a8b507d/html5/thumbnails/24.jpg)
Sample meal plan
Breakfast:
Cold cereal (1/2 cup, 125 mL)
Whole grain toast (1 slice, bigger appetites 2)
Low-fat milk (1cup, 250 mL)
Peanut butter (2 tbsp, 30 mL) or low fat cheese (2 oz, 60 g)
Tea or coffee
![Page 25: YOUR HEALTH YOUR WEIGHT By Dr. Kamila Forst. Excess weight and extra body fat may lead to problems such as high BP, high blood cholesterol and type II.](https://reader038.fdocuments.us/reader038/viewer/2022103112/551b1177550346cf5a8b507d/html5/thumbnails/25.jpg)
Lunch
1 sandwich 2 slices of whole grain bread or 6 in. pita meat, chicken or fish (2 oz or 60 g) non-hydrogenated margarine (1 tsp, 5 mL) Carrot sticks Grapes Low-fat plain yogurt (3/4 cup, 175 mL) Tea or coffee
Bigger appetites – add soup (1 cup, 250 mL) and an extra oz of lean meat
![Page 26: YOUR HEALTH YOUR WEIGHT By Dr. Kamila Forst. Excess weight and extra body fat may lead to problems such as high BP, high blood cholesterol and type II.](https://reader038.fdocuments.us/reader038/viewer/2022103112/551b1177550346cf5a8b507d/html5/thumbnails/26.jpg)
Dinner – smaller appetites
Potato (1 medium) or rice (2/3 cup, 150 mL) Vegetables Non-hydrogenated margarine ( 1 tsp, 5 mL) Lean meat, chicken or fish (2 oz, 60 g) Cantaloupe (1 cup, 250 mL) Low-fat milk (1cup, 250 mL) Tea or coffee
![Page 27: YOUR HEALTH YOUR WEIGHT By Dr. Kamila Forst. Excess weight and extra body fat may lead to problems such as high BP, high blood cholesterol and type II.](https://reader038.fdocuments.us/reader038/viewer/2022103112/551b1177550346cf5a8b507d/html5/thumbnails/27.jpg)
Dinner – bigger appetites
1 Lrg potato or cooked noodles (1 ½ cup, 375 mL)
Vegetables Green salad with low-fat salad dressing Lean meat, chicken or fish (4 oz, 120 g) 1 med pear Low-fat milk (1 cup, 250 mL) Tea or coffee
![Page 28: YOUR HEALTH YOUR WEIGHT By Dr. Kamila Forst. Excess weight and extra body fat may lead to problems such as high BP, high blood cholesterol and type II.](https://reader038.fdocuments.us/reader038/viewer/2022103112/551b1177550346cf5a8b507d/html5/thumbnails/28.jpg)
Evening snack
Smaller appetites:
Low-fat cheese (1 oz, 30 g)
Whole grain crackers (4)
Bigger appetites:
Peanut butter (4 tbsp, 60 mL)
Whole grain crackers (4)
Low-fat milk (1 cup, 250 mL)
![Page 29: YOUR HEALTH YOUR WEIGHT By Dr. Kamila Forst. Excess weight and extra body fat may lead to problems such as high BP, high blood cholesterol and type II.](https://reader038.fdocuments.us/reader038/viewer/2022103112/551b1177550346cf5a8b507d/html5/thumbnails/29.jpg)
Using the Nutrition Facts Table % Daily Value – calories and 13 core nutrients The next time you're shopping for food, use
the Nutrition Facts table to help you choose healthier foods
Look at the amount of food (serving size) Read the % DV
5% DV or less is a Little
15% DV or more is a lot
![Page 30: YOUR HEALTH YOUR WEIGHT By Dr. Kamila Forst. Excess weight and extra body fat may lead to problems such as high BP, high blood cholesterol and type II.](https://reader038.fdocuments.us/reader038/viewer/2022103112/551b1177550346cf5a8b507d/html5/thumbnails/30.jpg)
Reading labels
Choose Less of fat, saturated fat and trans fats, and
sodium More of fibre, Vit A, calcium, and iron
![Page 31: YOUR HEALTH YOUR WEIGHT By Dr. Kamila Forst. Excess weight and extra body fat may lead to problems such as high BP, high blood cholesterol and type II.](https://reader038.fdocuments.us/reader038/viewer/2022103112/551b1177550346cf5a8b507d/html5/thumbnails/31.jpg)
![Page 32: YOUR HEALTH YOUR WEIGHT By Dr. Kamila Forst. Excess weight and extra body fat may lead to problems such as high BP, high blood cholesterol and type II.](https://reader038.fdocuments.us/reader038/viewer/2022103112/551b1177550346cf5a8b507d/html5/thumbnails/32.jpg)
http://www4.hrsdc.gc.ca/[email protected]?iid=6 (Employment and Social Development Canada)
http://www.cdc.gov/nchs/data/hestat/overweight/overweight_adult_03.htm (Centers for Disease Control and Prevention)
http://www.hsph.harvard.edu/nutritionsource/recipes-2/
![Page 33: YOUR HEALTH YOUR WEIGHT By Dr. Kamila Forst. Excess weight and extra body fat may lead to problems such as high BP, high blood cholesterol and type II.](https://reader038.fdocuments.us/reader038/viewer/2022103112/551b1177550346cf5a8b507d/html5/thumbnails/33.jpg)