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Nutrition a way to health

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  • 1. Nutrition a way to health. Adult age and nutrition
  • 2. Breakfast
    • 1)What did you eat for breakfast this morning ?
    • a) Nothing to eat b) Toast/bread c) Crisp-type packet snack
    • d) Cooked breakfast e) Yoghurt f) Chocolate bar, sweets
    • g) Breakfast bar h) Fruit
    • i) Cereal (eg Cornflakes, Porridge, Muesli etc)
    • j) Other
    • 2) What did you drink for breakfast this morning ?
    • a) Nothing to drink b) Water c) Juice
    • d) Fizzy drink e) milk f) Other
  • 3.
    • How much water did you drink yesterday?
    • (Only count plain water, do not count tea, coffee, squash-type drinks or fizzy drinks)
    • a) Nothing b) 1 - 2 cups c) 3 - 5 cups d) About 6 cups
    • e) About 12 cups f) More than 2 litres
    • How much did you drink yesterday that was not plain water?
    • (This time count anything else: eg tea, coffee, squash-type drinks or fizzy drinks)
    • a) Nothing b) 1 - 2 cups
    • c ) 3-5 cups d) About 1 litre (6 cups)
    • e) About 2 litres (12 cups) f) More than 2 litres
    Fluid intake
  • 4. QUESTIONS ABOUT FRUIT AND VEGETABLES
    • FRUIT
    • When we talk about a portion of fruit it means a whole apple, orange, banana or a whole cup full of dried or chopped fruit eg raisins
    • VEGETABLES
    • When we talk about a portion of vegetables it means half a cup of vegetables
  • 5.
    • 1) How many portions of fruit should be eaten per day?
    • 0 1 2 3 4 5 6 7 8
    • 2) How many portions of vegetables should be consumed per day?
    • 0 1 2 3 4 5 6 7 8
    • 3) How many portions of fruit do you usually eat on a school day?
    • 0 1 2 3 4 5 6 7 8
    • 4) How many portions of fruit and vegetables together should a one eat to stay healthy?
    • 0 1 2 3 4 5 6 7 8
  • 6. Balanced diet
    • A balanced diet is important to maintain health and a sensible body weight.
    • No single food will provide all the essential nutrients that the body needs to be healthy and function efficiently.
    • A diet which includes a variety of different foods is most likely to provide all the essential nutrients
  • 7.  
  • 8. The Balance of Good Health is divided into five food groups
    • Bread, other cereals and potatoes,
    • Fruit and vegetables,
    • Milk and dairy foods, meat, fish and alternatives, and
    • Foods containing fat
    • Foods containing sugar.
    • Foods from the largest groups should be eaten most often in the greatest amounts
    • foods from the smallest group should be eaten least often and in the smallest amounts.
  • 9. Nutritious diet
    • Nutrition is the relationship of foods to the health of the human body.
    • The foods we consume should provide our bodies with the nutrients necessary for good health.
    • The basic premise of any good diet is variety, balance and moderation in what we eat, on a regular basis.
  • 10.
    • A very rough correlation of calories to plant-based food servings would be:
    • Dieting (1,600 Calories) = 13 servings
    • Women (2,200 Calories) = 18 servings
    • Men (2,800 Calories) = 22 servings
  • 11. The WHO makes the following 6 recommendation
    • Achieve an energy balance and a healthy weight
    • Limit energy intake from total fats and shift fat consumption away from saturated fats to unsaturated fats and towards the elimination of trans-fatty acids
    • Increase consumption of fruits and vegetables, legumes, whole grains and nuts
    • Limit the intake of simple sugars
    • Limit salt / sodium consumption from all sources and ensure that salt is iodized
    • Sufficient essential amino acids ("complete protein") . All essential amino acids are present in animals. Plants (such as soy and hemp) give all the essential acids. A combination of other plants may also provide all essential amino acids (except rice and beans ).
    • Essential micronutrients such as vitamins and certain minerals.
  • 12.
    • Salt
    • While a moderate amount of salt is required for health, a high salt diet can have detrimental effects on blood pressure.
    • Artificial sweeteners (Aspartame)
    • may increase risks of obesity.
    • A study by Sharon P. Fowler - drinking two cans of either regular or diet soft-drink a day increased the risk of becoming overweight or obese by 50%.
  • 13. Major problems
    • Obesity
    • High blood pressure
    • A low level of HDL i.e. good cholesterol
    • Diabetes
    • Coronary artery disease.
    •   
  • 14. Physical activity- Calories burned per min
    • Activity
    • Standing 2 to 2.5
    • Walking 2 miles an hour2.5 to 4
    • Bicycling 6 miles an hour4 to 5
    • Walking 4 miles an hour5 to 6
    • Skating 6 to 7
    • Walking brisk 7 to 8
    • 5 miles/hr
    • Jogging 8 to 10
    • 5 miles/hr
    • Jogging 10 to 11
    • 6 miles/hr
    • Swimming 12
    • Sitting 1 to 1.5
    • Standing 1
    • Office work 4
    • Cleaning house 4
    • Gardening 6 to 6.5
    • Dancing 6 to 6.5
    • Jumping rope 11.5
    • Aerobics 9 to 9.5
    • Walking on a treadmill,
    • (3.5 mph) 5 to 5.5
    • Riding a stationary bike, (60 mph) 6 to 6.5
    • Climbing stairs 6 to 6.5
    • Scrubbing floor 7.5 to 8
    • Badminton 7 to 7.5
  • 15.
    • Dark green vegetables 3 cups/weekOrange vegetables 2 cups/weekLegumes (dry beans) 3 cups/weekStarchy vegetables 3 cups/weekOther vegetables 6 ½ cups/week
  • 16. The adult character comprises
    • Self-control - restraint, emotional control.
    • Stability - stable personality, strength.
    • Independence - ability to self-regulate.
    • Seriousness - ability to deal with life in a serious manner.
    • Responsibility - accountability, commitment and reliability.
    • Method/Tact - ability to think ahead and plan for the future, patience.
    • Endurance - ability and willingness to cope with difficulties that present themselves.
    • Experience - breadth of mind, understanding.
    • Objectivity - perspective and realism.
    • Decision making capability - as all of the above correspond to making proper decisions.
    • Priorities - Ability to determine what is necessary at that place and time.

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