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HEALTHY EATING FORHEALTHY 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 participants
should:should:
 Have a general understanding of healthyHave a general understanding of healthy
eatingeating
 Be able to use the information to help inBe able to use the information to help in
developing a healthy lifestyledeveloping a healthy lifestyle
OVERWEIGHT/OBESITYOVERWEIGHT/OBESITY
Being fat or obese is so common that weBeing fat or obese is so common that we
Think nothing of it.Think nothing of it.
More females suffer from overweight/obesityMore females suffer from overweight/obesity
than malesthan males
 Some young children and teenagers areSome young children and teenagers are
also overweightalso overweight
 Most of this overweight/obesity is due toMost of this overweight/obesity is due to
excessive body weight.excessive body weight.
..
When persons are at their right weight itWhen persons are at their right weight it
makes it easier for them to:makes it easier for them to:
 travel on public transport and find atravel 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 diabetes,reduce their chance of getting diabetes,
hypertension, heart attack, stroke andhypertension, heart attack, stroke and
certain types of cancerscertain types of cancers
Why do people become fat?Why do people become fat?
People become fat because of aPeople become fat because of a
combination 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 ofThey are taking the same amount of
calories as when they were youngercalories as when they were younger
Remember: energy not used is storedRemember: energy not used is stored
as fatas fat
HEALTHY EATINGHEALTHY EATING
WHAT ARE NUTRIENTS?WHAT ARE NUTRIENTS?
 Nutrients are substances obtained fromNutrients are substances obtained from
foodsfoods
 They provide nourishment and assist theThey provide nourishment and assist the
body in it’s growth and developmentbody in it’s growth and development
THE NUTRIENTS ARE :THE NUTRIENTS ARE :
 ProteinProtein
 CarbohydrateCarbohydrate
 FatFat
 VitaminsVitamins
 MineralsMinerals
 WaterWater
FUNCTIONS OF THE NUTRIENTSFUNCTIONS OF THE NUTRIENTS
NUTRIENTSNUTRIENTS
 ProteinProtein
FUNCTIONSFUNCTIONS
 Builds and repairsBuilds and repairs
body tissuesbody tissues
 Builds antibodies toBuilds antibodies to
fight infectionsfight infections
 Supplies energySupplies energy
Functions of nutrients contd.Functions of nutrients contd.
NutrientNutrient
 CarbohydrateCarbohydrate
FunctionsFunctions
 Supplies energySupplies energy
 Helps body to useHelps body to use
fatsfats
 Provides fibreProvides fibre
NutrientNutrient
 MineralsMinerals
FunctionsFunctions
 Helps build teeth andHelps build teeth and
bonesbones
 Promotes healthy nervesPromotes healthy nerves
 Transports oxygen to theTransports oxygen to the
bodybody
 Helps prevent anaemiaHelps prevent anaemia
NutrientNutrient
 FatFat
FunctionsFunctions
 Supplies energySupplies energy
 Helps body to absorbHelps body to absorb
fat soluble vitaminsfat soluble vitamins
NutrientNutrient
 VitaminsVitamins
FunctionsFunctions
 Assist iron absorptionAssist iron absorption
 Helps fight infectionsHelps fight infections
 Promotes normalPromotes normal
growth andgrowth and
developmentdevelopment
 Maintains healthyMaintains healthy
teeth gums and bloodteeth gums and blood
vesselsvessels
WATERWATER
 The only nutrient that everybody needsThe 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 THESEHOW DO YOU GET THESE
NUTRIENTSNUTRIENTS
 BY EATING FOODS FROM EACHBY EATING FOODS FROM EACH
FOOD GROUPFOOD GROUP
Healthy eating 2 (2)
Food Groups
EFFECTS OF NUTRIENTEFFECTS OF NUTRIENT
EXCESSEXCESS
 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 NOTWHY FAD DIETS DO NOT
WORKWORK
WHY FAD DIETS DO NOTWHY FAD DIETS DO NOT
WORKWORK
 Crash or fad diets usually have time spansCrash or fad diets usually have time spans
anywhere between 2 weeks to a year toanywhere between 2 weeks to a year to
achieve a specific weight loss.achieve a specific weight loss.
 Such diets cannot be effective because:Such diets cannot be effective because:
WHY FAD DIETS DO NOTWHY FAD DIETS DO NOT
WORKWORK
 You cannot stay on a diet like that for theYou 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 habits,You often revert to previous eating habits,
regaining all the weight you lostregaining all the weight you lost
INFLEXIBILITYINFLEXIBILITY
Crash diets offer inflexibility and rigidCrash 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
WHY FAD DIETS DO NOTWHY FAD DIETS DO NOT
WORKWORK
 These diets actually deprive the body ofThese diets actually deprive the body of
important nutrients from other food groupsimportant nutrients from other food groups
 They overdose on other nutrients.They overdose on other nutrients.
 They are boring since only specific foodThey are boring since only specific food
combinations and certain foods in largecombinations and certain foods in large
quantities are allowed.quantities are allowed.
TIP!TIP!
 Starvation or restriction of calories sendsStarvation or restriction of calories sends
your body into “starvation mode”.your body into “starvation mode”.
 Your body would try to retain the calories itYour body would try to retain the calories it
takes in. so starving yourself actuallytakes in. so starving yourself actually
makes losing weight harder.makes losing weight harder.
TIP!TIP!
 Make sure to eat breakfast.Make sure to eat breakfast.
 Skipping meals or starving yourself canSkipping meals or starving yourself can
tempt you to snack on empty nutrient, hightempt you to snack on empty nutrient, high
calorie foods, or eat more at the next mealcalorie foods, or eat more at the next meal
HEALTHY TIPS WHEN MAKINGHEALTHY TIPS WHEN MAKING
FOOD CHOICESFOOD CHOICES
GET ENOUGH OFGET ENOUGH OF
THESE:THESE:
 FruitsFruits
 VegetablesVegetables
DECREASEDECREASE
CONSUMPTION OFCONSUMPTION OF
THESE:THESE:
 FatsFats
 Sugars and SweetsSugars and Sweets
 SaltSalt
PHYSICALPHYSICAL
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 asPrevents and controls diseases such as
(diabetes, hypertension, heart disease, obesity(diabetes, hypertension, heart disease, obesity
and some cancersand 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 veryPhysical activity doesn’t have to be very
hard. You can build it into your dailyhard. You can build it into your daily
routine.routine.
 Getting started is easier than you think, 30Getting started is easier than you think, 30
minutes or more per day is all it takes.minutes or more per day is 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 yourExercise daily & make it a part of your
lifestyle.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 tooDo not try to lose too much weight too
soon.soon.
 Change some old habits which prompt youChange some old habits which prompt you
to eat or not to exercise, such as spendingto eat or not to exercise, such as spending
too much time by the T.V., snackingtoo much time by the T.V., snacking
continuously, shopping when you arecontinuously, shopping when you are
hungry & going for every foods you seehungry & going for every foods you see
advertised.advertised.
THE ENDTHE END

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Healthy eating 2 (2)

  • 1. HEALTHY EATING FORHEALTHY EATING FOR HEALTHY LIVINGHEALTHY LIVING Presenter:Presenter: Cherine UsherwoodCherine Usherwood RD/NutritionistRD/Nutritionist
  • 2. OBJECTIVESOBJECTIVES At the end of the session participantsAt the end of the session participants should:should:  Have a general understanding of healthyHave a general understanding of healthy eatingeating  Be able to use the information to help inBe able to use the information to help in developing a healthy lifestyledeveloping a healthy lifestyle
  • 4. Being fat or obese is so common that weBeing fat or obese is so common that we Think nothing of it.Think nothing of it. More females suffer from overweight/obesityMore females suffer from overweight/obesity than malesthan males
  • 5.  Some young children and teenagers areSome young children and teenagers are also overweightalso overweight  Most of this overweight/obesity is due toMost of this overweight/obesity is due to excessive body weight.excessive body weight. ..
  • 6. When persons are at their right weight itWhen persons are at their right weight it makes it easier for them to:makes it easier for them to:  travel on public transport and find atravel on public transport and find a comfortable seatcomfortable seat  find suitable clothingfind suitable clothing  be agilebe agile  Have more energyHave more energy
  • 7.  get certain jobs or insurance policiesget certain jobs or insurance policies  look youngerlook younger  take fewer medicationstake fewer medications  reduce their chance of getting diabetes,reduce their chance of getting diabetes, hypertension, heart attack, stroke andhypertension, heart attack, stroke and certain types of cancerscertain types of cancers
  • 8. Why do people become fat?Why do people become fat? People become fat because of aPeople become fat because of a combination 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 ofThey are taking the same amount of calories as when they were youngercalories as when they were younger Remember: energy not used is storedRemember: energy not used is stored as fatas fat
  • 10. WHAT ARE NUTRIENTS?WHAT ARE NUTRIENTS?  Nutrients are substances obtained fromNutrients are substances obtained from foodsfoods  They provide nourishment and assist theThey provide nourishment and assist the body in it’s growth and developmentbody in it’s growth and development
  • 11. THE NUTRIENTS ARE :THE NUTRIENTS ARE :  ProteinProtein  CarbohydrateCarbohydrate  FatFat  VitaminsVitamins  MineralsMinerals  WaterWater
  • 12. FUNCTIONS OF THE NUTRIENTSFUNCTIONS OF THE NUTRIENTS NUTRIENTSNUTRIENTS  ProteinProtein FUNCTIONSFUNCTIONS  Builds and repairsBuilds and repairs body tissuesbody tissues  Builds antibodies toBuilds antibodies to fight infectionsfight infections  Supplies energySupplies energy
  • 13. Functions of nutrients contd.Functions of nutrients contd. NutrientNutrient  CarbohydrateCarbohydrate FunctionsFunctions  Supplies energySupplies energy  Helps body to useHelps body to use fatsfats  Provides fibreProvides fibre
  • 14. NutrientNutrient  MineralsMinerals FunctionsFunctions  Helps build teeth andHelps build teeth and bonesbones  Promotes healthy nervesPromotes healthy nerves  Transports oxygen to theTransports oxygen to the bodybody  Helps prevent anaemiaHelps prevent anaemia
  • 15. NutrientNutrient  FatFat FunctionsFunctions  Supplies energySupplies energy  Helps body to absorbHelps body to absorb fat soluble vitaminsfat soluble vitamins
  • 16. NutrientNutrient  VitaminsVitamins FunctionsFunctions  Assist iron absorptionAssist iron absorption  Helps fight infectionsHelps fight infections  Promotes normalPromotes normal growth andgrowth and developmentdevelopment  Maintains healthyMaintains healthy teeth gums and bloodteeth gums and blood vesselsvessels
  • 17. WATERWATER  The only nutrient that everybody needsThe 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
  • 18. HOW DO YOU GET THESEHOW DO YOU GET THESE NUTRIENTSNUTRIENTS  BY EATING FOODS FROM EACHBY EATING FOODS FROM EACH FOOD GROUPFOOD GROUP
  • 21. EFFECTS OF NUTRIENTEFFECTS OF NUTRIENT EXCESSEXCESS  Overweight /ObesityOverweight /Obesity  Nutrition related chronic diseases e.g.Nutrition related chronic diseases e.g. Diabetes, Hypertension, Heart diseaseDiabetes, Hypertension, Heart disease
  • 22. WHY FAD DIETS DO NOTWHY FAD DIETS DO NOT WORKWORK
  • 23. WHY FAD DIETS DO NOTWHY FAD DIETS DO NOT WORKWORK  Crash or fad diets usually have time spansCrash or fad diets usually have time spans anywhere between 2 weeks to a year toanywhere between 2 weeks to a year to achieve a specific weight loss.achieve a specific weight loss.  Such diets cannot be effective because:Such diets cannot be effective because:
  • 24. WHY FAD DIETS DO NOTWHY FAD DIETS DO NOT WORKWORK  You cannot stay on a diet like that for theYou 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 habits,You often revert to previous eating habits, regaining all the weight you lostregaining all the weight you lost
  • 25. INFLEXIBILITYINFLEXIBILITY Crash diets offer inflexibility and rigidCrash 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
  • 26. WHY FAD DIETS DO NOTWHY FAD DIETS DO NOT WORKWORK  These diets actually deprive the body ofThese diets actually deprive the body of important nutrients from other food groupsimportant nutrients from other food groups  They overdose on other nutrients.They overdose on other nutrients.  They are boring since only specific foodThey are boring since only specific food combinations and certain foods in largecombinations and certain foods in large quantities are allowed.quantities are allowed.
  • 27. TIP!TIP!  Starvation or restriction of calories sendsStarvation or restriction of calories sends your body into “starvation mode”.your body into “starvation mode”.  Your body would try to retain the calories itYour body would try to retain the calories it takes in. so starving yourself actuallytakes in. so starving yourself actually makes losing weight harder.makes losing weight harder.
  • 28. TIP!TIP!  Make sure to eat breakfast.Make sure to eat breakfast.  Skipping meals or starving yourself canSkipping meals or starving yourself can tempt you to snack on empty nutrient, hightempt you to snack on empty nutrient, high calorie foods, or eat more at the next mealcalorie foods, or eat more at the next meal
  • 29. HEALTHY TIPS WHEN MAKINGHEALTHY TIPS WHEN MAKING FOOD CHOICESFOOD CHOICES GET ENOUGH OFGET ENOUGH OF THESE:THESE:  FruitsFruits  VegetablesVegetables DECREASEDECREASE CONSUMPTION OFCONSUMPTION OF THESE:THESE:  FatsFats  Sugars and SweetsSugars and Sweets  SaltSalt
  • 31. 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
  • 32. Benefits of Physical ActivityBenefits of Physical Activity  Prevents and controls diseases such asPrevents and controls diseases such as (diabetes, hypertension, heart disease, obesity(diabetes, hypertension, heart disease, obesity and some cancersand 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
  • 34. PHYSICAL ACTIVITYPHYSICAL ACTIVITY  Physical activity doesn’t have to be veryPhysical activity doesn’t have to be very hard. You can build it into your dailyhard. You can build it into your daily routine.routine.  Getting started is easier than you think, 30Getting started is easier than you think, 30 minutes or more per day is all it takes.minutes or more per day is all it takes.
  • 35. 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 yourExercise daily & make it a part of your lifestyle.lifestyle.
  • 36. 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 tooDo not try to lose too much weight too soon.soon.  Change some old habits which prompt youChange some old habits which prompt you to eat or not to exercise, such as spendingto eat or not to exercise, such as spending too much time by the T.V., snackingtoo much time by the T.V., snacking continuously, shopping when you arecontinuously, shopping when you are hungry & going for every foods you seehungry & going for every foods you see advertised.advertised.