The document discusses leading a healthy lifestyle. It defines health behaviors and outlines the "holy four" behaviors that have a big impact on health: smoking, drinking, nutrition, and physical activity. It provides information on quitting smoking, moderate drinking, exercising regularly for 30 minutes a day, and eating a balanced diet with plenty of fruits and vegetables, whole grains, lean proteins and healthy fats. The document emphasizes making gradual lifestyle changes to incorporate these healthy behaviors.
Healthy life includes both physical and mental health. Healthy lifestyle is the only way with which we can build a strong immunity system and survive much longer. Go through the slides to know more about healthy lifestyle.
Healthy life includes both physical and mental health. Healthy lifestyle is the only way with which we can build a strong immunity system and survive much longer. Go through the slides to know more about healthy lifestyle.
Simple steps to live a healthy lifestyleshilpa mittal
Living healthier is not really as hard as you think. Whether it is getting rid of junk food from your diet or walking during your lunch breaks, that first step is the most important part. Then, things will become easier and before you even realize it you will be living a healthy lifestyle. Now is the time to take that first step and start living a healthier lifestyle
5 Healthy Lifestyle Habits To Increase Your Life ExpectancyCareClues
According to a study published in the Journal Circulation: Journal of the American Heart Association, following these five healthy lifestyle habits during adulthood may increase life expectancy by a decade or more.
Benefit Of Healthy Eating - A Guide For Healthy DietArbab Usmani
it’s important to know that healthy eating is completely different from dieting. Healthy eating is not simply about losing weight, or reaching ‘ideal’ body shape. It does not involve totally avoiding food, or surviving on the celebrity fad diet. Healthy eating is, fundamentally, about balance.Balance means balancing between eating the
food you enjoy, and not eating too much of it. ‘Dieting’ is
short-term, whereas healthy eating is something that can
be continued throughout your life.
Document credit - http://www.sastasundar.com/
This guest lecture was delivered in 2008 to HHP 300, Fitness Maintenance course at Columbia College to teach life-long learners how healthy lifestyle choices regarding eating, exercises and stress management among others can help them to life a healthier life. Note: This lecture is copyright under Attribution-Non-Commercial-NoDerivs license.
Contact me if you are interested in using this lecture.
A healthy lifestyle entails more than simply nutrition and exercise. Today we will discuss the components of living a healthy lifestyle and the importance of living a balanced existence.
SHARE Webinar: Optimal Nutrition for Cancer Survivorsbkling
SHARE hosted a webinar featuring this presentation on May 8, 2013. Jessica Iannotta, Chief Clinical Officer at Meals to Heal, reviewed the current guidelines for nutrition and cancer survivorship, including highlights of cancer-fighting foods that can help to decrease risk of recurrence. She provided helpful strategies on how to implement these recommendations into your current diet and lifestyle. questions related to nutrition and cancer.
The information in this presentation is not intended to be a substitute for professional medical advice, diagnosis or treatment.
Simple steps to live a healthy lifestyleshilpa mittal
Living healthier is not really as hard as you think. Whether it is getting rid of junk food from your diet or walking during your lunch breaks, that first step is the most important part. Then, things will become easier and before you even realize it you will be living a healthy lifestyle. Now is the time to take that first step and start living a healthier lifestyle
5 Healthy Lifestyle Habits To Increase Your Life ExpectancyCareClues
According to a study published in the Journal Circulation: Journal of the American Heart Association, following these five healthy lifestyle habits during adulthood may increase life expectancy by a decade or more.
Benefit Of Healthy Eating - A Guide For Healthy DietArbab Usmani
it’s important to know that healthy eating is completely different from dieting. Healthy eating is not simply about losing weight, or reaching ‘ideal’ body shape. It does not involve totally avoiding food, or surviving on the celebrity fad diet. Healthy eating is, fundamentally, about balance.Balance means balancing between eating the
food you enjoy, and not eating too much of it. ‘Dieting’ is
short-term, whereas healthy eating is something that can
be continued throughout your life.
Document credit - http://www.sastasundar.com/
This guest lecture was delivered in 2008 to HHP 300, Fitness Maintenance course at Columbia College to teach life-long learners how healthy lifestyle choices regarding eating, exercises and stress management among others can help them to life a healthier life. Note: This lecture is copyright under Attribution-Non-Commercial-NoDerivs license.
Contact me if you are interested in using this lecture.
A healthy lifestyle entails more than simply nutrition and exercise. Today we will discuss the components of living a healthy lifestyle and the importance of living a balanced existence.
SHARE Webinar: Optimal Nutrition for Cancer Survivorsbkling
SHARE hosted a webinar featuring this presentation on May 8, 2013. Jessica Iannotta, Chief Clinical Officer at Meals to Heal, reviewed the current guidelines for nutrition and cancer survivorship, including highlights of cancer-fighting foods that can help to decrease risk of recurrence. She provided helpful strategies on how to implement these recommendations into your current diet and lifestyle. questions related to nutrition and cancer.
The information in this presentation is not intended to be a substitute for professional medical advice, diagnosis or treatment.
Scientific weight loss menu – The factor that determines 70% of the results of the weight loss process. In fact, up to 80% apply and choose the wrong weight loss food, causing weight not to lose but also tend to "hypertrophy". So what to eat to lose weight fast? How effective is the weight loss diet menu? Do not miss the following important information.
Ăn chay giảm cân là một trong những phương pháp loại bỏ mỡ thừa hiệu quả, hơn nữa, lại có công dụng rất tốt đối với làn da của chị em phụ nữ. Tuy nhiên, không ít chị em chưa thực sự hiểu rõ về phương pháp giảm cân này, thậm chí còn lạm dụng gây ảnh hưởng đến sức khỏe. Chính vì vậy, bài viết hôm nay Venus sẽ giúp bạn đọc hiểu đúng về phương pháp giảm cân này qua bài viết ngay dưới đây.
Nguồn: https://venusglobal.com.vn/an-chay-giam-can/
#ăn_chay_giảm_cân_đẹp_da
#ăn_chay_giảm_cân
Struggling with intense fears that disrupt your life? At Renew Life Hypnosis, we offer specialized hypnosis to overcome fear. Phobias are exaggerated fears, often stemming from past traumas or learned behaviors. Hypnotherapy addresses these deep-seated fears by accessing the subconscious mind, helping you change your reactions to phobic triggers. Our expert therapists guide you into a state of deep relaxation, allowing you to transform your responses and reduce anxiety. Experience increased confidence and freedom from phobias with our personalized approach. Ready to live a fear-free life? Visit us at Renew Life Hypnosis..
Welcome to Secret Tantric, London’s finest VIP Massage agency. Since we first opened our doors, we have provided the ultimate erotic massage experience to innumerable clients, each one searching for the very best sensual massage in London. We come by this reputation honestly with a dynamic team of the city’s most beautiful masseuses.
One of the most developed cities of India, the city of Chennai is the capital of Tamilnadu and many people from different parts of India come here to earn their bread and butter. Being a metropolitan, the city is filled with towering building and beaches but the sad part as with almost every Indian city
Medical Technology Tackles New Health Care Demand - Research Report - March 2...pchutichetpong
M Capital Group (“MCG”) predicts that with, against, despite, and even without the global pandemic, the medical technology (MedTech) industry shows signs of continuous healthy growth, driven by smaller, faster, and cheaper devices, growing demand for home-based applications, technological innovation, strategic acquisitions, investments, and SPAC listings. MCG predicts that this should reflects itself in annual growth of over 6%, well beyond 2028.
According to Chris Mouchabhani, Managing Partner at M Capital Group, “Despite all economic scenarios that one may consider, beyond overall economic shocks, medical technology should remain one of the most promising and robust sectors over the short to medium term and well beyond 2028.”
There is a movement towards home-based care for the elderly, next generation scanning and MRI devices, wearable technology, artificial intelligence incorporation, and online connectivity. Experts also see a focus on predictive, preventive, personalized, participatory, and precision medicine, with rising levels of integration of home care and technological innovation.
The average cost of treatment has been rising across the board, creating additional financial burdens to governments, healthcare providers and insurance companies. According to MCG, cost-per-inpatient-stay in the United States alone rose on average annually by over 13% between 2014 to 2021, leading MedTech to focus research efforts on optimized medical equipment at lower price points, whilst emphasizing portability and ease of use. Namely, 46% of the 1,008 medical technology companies in the 2021 MedTech Innovator (“MTI”) database are focusing on prevention, wellness, detection, or diagnosis, signaling a clear push for preventive care to also tackle costs.
In addition, there has also been a lasting impact on consumer and medical demand for home care, supported by the pandemic. Lockdowns, closure of care facilities, and healthcare systems subjected to capacity pressure, accelerated demand away from traditional inpatient care. Now, outpatient care solutions are driving industry production, with nearly 70% of recent diagnostics start-up companies producing products in areas such as ambulatory clinics, at-home care, and self-administered diagnostics.
Navigating the Health Insurance Market_ Understanding Trends and Options.pdfEnterprise Wired
From navigating policy options to staying informed about industry trends, this comprehensive guide explores everything you need to know about the health insurance market.
Global launch of the Healthy Ageing and Prevention Index 2nd wave – alongside...ILC- UK
The Healthy Ageing and Prevention Index is an online tool created by ILC that ranks countries on six metrics including, life span, health span, work span, income, environmental performance, and happiness. The Index helps us understand how well countries have adapted to longevity and inform decision makers on what must be done to maximise the economic benefits that comes with living well for longer.
Alongside the 77th World Health Assembly in Geneva on 28 May 2024, we launched the second version of our Index, allowing us to track progress and give new insights into what needs to be done to keep populations healthier for longer.
The speakers included:
Professor Orazio Schillaci, Minister of Health, Italy
Dr Hans Groth, Chairman of the Board, World Demographic & Ageing Forum
Professor Ilona Kickbusch, Founder and Chair, Global Health Centre, Geneva Graduate Institute and co-chair, World Health Summit Council
Dr Natasha Azzopardi Muscat, Director, Country Health Policies and Systems Division, World Health Organisation EURO
Dr Marta Lomazzi, Executive Manager, World Federation of Public Health Associations
Dr Shyam Bishen, Head, Centre for Health and Healthcare and Member of the Executive Committee, World Economic Forum
Dr Karin Tegmark Wisell, Director General, Public Health Agency of Sweden
CHAPTER 1 SEMESTER V - ROLE OF PEADIATRIC NURSE.pdfSachin Sharma
Pediatric nurses play a vital role in the health and well-being of children. Their responsibilities are wide-ranging, and their objectives can be categorized into several key areas:
1. Direct Patient Care:
Objective: Provide comprehensive and compassionate care to infants, children, and adolescents in various healthcare settings (hospitals, clinics, etc.).
This includes tasks like:
Monitoring vital signs and physical condition.
Administering medications and treatments.
Performing procedures as directed by doctors.
Assisting with daily living activities (bathing, feeding).
Providing emotional support and pain management.
2. Health Promotion and Education:
Objective: Promote healthy behaviors and educate children, families, and communities about preventive healthcare.
This includes tasks like:
Administering vaccinations.
Providing education on nutrition, hygiene, and development.
Offering breastfeeding and childbirth support.
Counseling families on safety and injury prevention.
3. Collaboration and Advocacy:
Objective: Collaborate effectively with doctors, social workers, therapists, and other healthcare professionals to ensure coordinated care for children.
Objective: Advocate for the rights and best interests of their patients, especially when children cannot speak for themselves.
This includes tasks like:
Communicating effectively with healthcare teams.
Identifying and addressing potential risks to child welfare.
Educating families about their child's condition and treatment options.
4. Professional Development and Research:
Objective: Stay up-to-date on the latest advancements in pediatric healthcare through continuing education and research.
Objective: Contribute to improving the quality of care for children by participating in research initiatives.
This includes tasks like:
Attending workshops and conferences on pediatric nursing.
Participating in clinical trials related to child health.
Implementing evidence-based practices into their daily routines.
By fulfilling these objectives, pediatric nurses play a crucial role in ensuring the optimal health and well-being of children throughout all stages of their development.
QA Paediatric dentistry department, Hospital Melaka 2020Azreen Aj
QA study - To improve the 6th monthly recall rate post-comprehensive dental treatment under general anaesthesia in paediatric dentistry department, Hospital Melaka
R3 Stem Cells and Kidney Repair A New Horizon in Nephrology.pptxR3 Stem Cell
R3 Stem Cells and Kidney Repair: A New Horizon in Nephrology" explores groundbreaking advancements in the use of R3 stem cells for kidney disease treatment. This insightful piece delves into the potential of these cells to regenerate damaged kidney tissue, offering new hope for patients and reshaping the future of nephrology.
Defecation
Normal defecation begins with movement in the left colon, moving stool toward the anus. When stool reaches the rectum, the distention causes relaxation of the internal sphincter and an awareness of the need to defecate. At the time of defecation, the external sphincter relaxes, and abdominal muscles contract, increasing intrarectal pressure and forcing the stool out
The Valsalva maneuver exerts pressure to expel faeces through a voluntary contraction of the abdominal muscles while maintaining forced expiration against a closed airway. Patients with cardiovascular disease, glaucoma, increased intracranial pressure, or a new surgical wound are at greater risk for cardiac dysrhythmias and elevated blood pressure with the Valsalva maneuver and need to avoid straining to pass the stool.
Normal defecation is painless, resulting in passage of soft, formed stool
CONSTIPATION
Constipation is a symptom, not a disease. Improper diet, reduced fluid intake, lack of exercise, and certain medications can cause constipation. For example, patients receiving opiates for pain after surgery often require a stool softener or laxative to prevent constipation. The signs of constipation include infrequent bowel movements (less than every 3 days), difficulty passing stools, excessive straining, inability to defecate at will, and hard feaces
IMPACTION
Fecal impaction results from unrelieved constipation. It is a collection of hardened feces wedged in the rectum that a person cannot expel. In cases of severe impaction the mass extends up into the sigmoid colon.
DIARRHEA
Diarrhea is an increase in the number of stools and the passage of liquid, unformed feces. It is associated with disorders affecting digestion, absorption, and secretion in the GI tract. Intestinal contents pass through the small and large intestine too quickly to allow for the usual absorption of fluid and nutrients. Irritation within the colon results in increased mucus secretion. As a result, feces become watery, and the patient is unable to control the urge to defecate. Normally an anal bag is safe and effective in long-term treatment of patients with fecal incontinence at home, in hospice, or in the hospital. Fecal incontinence is expensive and a potentially dangerous condition in terms of contamination and risk of skin ulceration
HEMORRHOIDS
Hemorrhoids are dilated, engorged veins in the lining of the rectum. They are either external or internal.
FLATULENCE
As gas accumulates in the lumen of the intestines, the bowel wall stretches and distends (flatulence). It is a common cause of abdominal fullness, pain, and cramping. Normally intestinal gas escapes through the mouth (belching) or the anus (passing of flatus)
FECAL INCONTINENCE
Fecal incontinence is the inability to control passage of feces and gas from the anus. Incontinence harms a patient’s body image
PREPARATION AND GIVING OF LAXATIVESACCORDING TO POTTER AND PERRY,
An enema is the instillation of a solution into the rectum and sig
CRISPR-Cas9, a revolutionary gene-editing tool, holds immense potential to reshape medicine, agriculture, and our understanding of life. But like any powerful tool, it comes with ethical considerations.
Unveiling CRISPR: This naturally occurring bacterial defense system (crRNA & Cas9 protein) fights viruses. Scientists repurposed it for precise gene editing (correction, deletion, insertion) by targeting specific DNA sequences.
The Promise: CRISPR offers exciting possibilities:
Gene Therapy: Correcting genetic diseases like cystic fibrosis.
Agriculture: Engineering crops resistant to pests and harsh environments.
Research: Studying gene function to unlock new knowledge.
The Peril: Ethical concerns demand attention:
Off-target Effects: Unintended DNA edits can have unforeseen consequences.
Eugenics: Misusing CRISPR for designer babies raises social and ethical questions.
Equity: High costs could limit access to this potentially life-saving technology.
The Path Forward: Responsible development is crucial:
International Collaboration: Clear guidelines are needed for research and human trials.
Public Education: Open discussions ensure informed decisions about CRISPR.
Prioritize Safety and Ethics: Safety and ethical principles must be paramount.
CRISPR offers a powerful tool for a better future, but responsible development and addressing ethical concerns are essential. By prioritizing safety, fostering open dialogue, and ensuring equitable access, we can harness CRISPR's power for the benefit of all. (2998 characters)
2. Health Behaviour
‘Noun: An action taken by a person to maintain,
attain, or regain good health and to prevent
illness. Health behaviour reflects a person’s
health beliefs’
3. Aims of the presentation
• To inform and discuss what a ‘healthy lifestyle’
means
• To help you identify health behaviours you
could incorporate into your lifestyle
• To answer your questions on a healthy lifestyle
4. ‘The Holy Four’
Some researchers termed the following the
holy 4 as they have a big impact on
disease;
• Smoking
• Drinking
• Nutrition
• Physical Activity
5. Craving to Quit?
Single most important lifestyle change to bring
about health benefit
• Phoenix Stop Smoking Service in Lincolnshire
01522 574200
• Ask your GP or health professional for more info
• Support and tips to quit are available at:
www.lincolnshire.nhs.uk/your-health/smoking
• Health trainers are also trained in smoking cessation
• Stoptober – 28 day stop smoking challenge from the NHS running in
England
– Sign up online and get free pack
6. Watch the Scotch!
• Men: 3-4 units/day
• Women: 2-3 units/day
• 2 Alcohol-free days a week
• Can’t save units up and binge
• Common drinks and their units;
– Pint normal strength beer: 2 units
– 175ml glass (medium) wine: 1 ½ - 2 units
– Alcopop: 1 ½ units
– Pub measure of spirit: 1 unit
Be aware of home measures and calorie content of alcohol
7. Exercise can be a walk in the park!
• A 30 minute
Brisk walk
Jogging
Cycling
Heavy gardening/housework
…on >5 days a week
• If it gets you slightly out of breath and a bit
sweaty its working!
• Two 15 minute bursts may be just as effective
8. Nourish Yourself!
• The next section will discuss ways in which a
healthy diet is achievable;
– Based on current guidelines
– Evidence based
– Cover a wide range of aspects of a healthy diet
Think of your body as a car; you
wouldn’t fuel your petrol car with
diesel (on purpose!)
10. Proportions taken from food.gov.uk website
33% Starchy
carbohydrates
Bulk of meals
33% Fruit &
Vegetables
5+ a Day
15% Milk &
Dairy
3 portions daily
12% Meat, Fish,
Eggs, Beans
Oily fish once a week
<8% High
fat/sugary foods
Avoid saturated fats
11. Why 5 a Day?
400g fruit and vegetables a day can help us to
stay healthy
• Great source of antioxidants, vitamins and
minerals
• Make a good healthy, handy and sometimes
cheap snack i.e. banana 19p!
• Help to prevent constipation due to their
high dietary fibre content
• May reduce risk of cancer, heart disease and
stroke
13. Food for Thought
• Do potatoes count towards our 5 a day target?
– No. They’re classed as a carbohydrate.
• Would eating 4 apples mean each could be
counted as a portion of fruit and veg?
– Yes. The whole fruit contains all the natural fibre so
would count.
• Would drinking 5 glasses of fruit juice mean I will
have met the 5 a day target?
– No. Only one glass of fruit juice counts towards 5 a
day total due to its high sugar content and lack of fibre
14. Carbohydrates
Q: What are they?
A: Sugars and starches that provide our bodies with
energy (calories) to function
Dietary sources come in two forms;
• Simple
– Fructose (fruit sugar), sucrose (table sugar), lactose
(milk sugar) and glucose
– Sweets, sugary pop
• Complex/starchy
– Bread, flour, rice, pasta, breakfast cereals
– Good source of calcium, iron and B vitamins
15. • Fruit and vegetables and pulses also provide
carbohydrates; a mixture of starches and
sugars
Recommended dietary intake: 33% starchy
carbs, 50% total carbs
• Our bodies store unused carbohydrate in the liver
and muscles but when full, excess carbohydrate is
stored as fat
• Too little carbs weakness, poor concentration (not
enough fuel to the brain), constipation
16. Q: Are carbohydrates fattening?
A: Gram for gram carbohydrates contain less than half
as many calories as fat.
– Cooking methods affect the calorie content of
carbohydrate foods, as does adding fats and oils to
taste
Q: What about low carbohydrate diets?
A: Low carbohydrate diets don’t represent each food
group which may lead to symptoms related to the
imbalanced dietary intake. Our body quickly moves
from obtaining energy from fat stores onto digesting
muscles
17. Wholegrains
• Wheat, barely, rye, oats and rice
• 3 layers;
– Fibre rich outer layer (bran)
– Nutrient packed inner area (germ)
– Central starchy part (endosperm)
• Processing removes the bran and germ white variety
• Surveys show 95% of adults don’t consume enough
• Soluble & non-soluble fibre to prevent constipation,
lower cholesterol and encourage healthy gut bacteria
18. • May risk of type 2 diabetes, heart disease and some
cancers
• Aim for 3 servings daily
• Low ‘GI’ (slow release of energy) which may keep you
fuller for longer
• Look out for ‘Whole’ before the name of the cereal
Ideas:
• Wholegrain cereals and cereal bars with yoghurt or milk
for breakfast or as snacks
• Wholemeal, granary, multigrain bread instead of white
• Oatmeal and whole-oats to make flapjack
• Quinoa, bulgur wheat, brown rice in salads or with
curries
19. Protein: Meat, Fish and Alternatives
• Moderate amounts
• Choose low fat/lean options where possible
– Cut visible fat off meat products and avoid poultry skin
• Try avoid processed meat products due to their high
saturated fat content
• Fish twice a week (not fried!), one oily
• Eggs – FSA puts no limit on intake
• Mycoprotein (QuornTM), soya protein and tofu are
also good low fat protein sources
20. Protein: Milk and Dairy
• 2-3 portions daily
• Milk (1/3 pint), cheese (40g), yoghurt (1 pot)
• Healthy adults should choose low fat options if
possible
• Plant based alternative milk drinks i.e. soya better
to get fortified sugar free version
• Snack/dessert idea:
– Try plain yoghurt with strawberries or blueberries for
sweetness or adding it to curries instead of cream
21. High Fat/Sugary Foods
• <8% of intake
• Can be consumed as part of a healthy
balanced diet
• Include crisps, sweets, cakes, biscuits, sugary
drinks
• Provide relatively little nutritional benefit
• Many are highly processed so may contribute
a large amount of salt to the diet
22. Fat
We need some fats in our diet as they provide
energy and some vitamins. Some our body cannot
make; essential fatty acids (EFAs)
• Saturated (animal products)
• Trans (cakes/biscuits)
blood cholesterol
• Monounsaturated (olive/rapeseed oils, avocados)
• Polyunsaturated (sunflower, corn, sesame oil)
blood cholesterol
24. • Grill, boil, steam or poach instead of frying
and roasting
• Cutting off all visible fat, removing poultry
skins, skim fat off mince from casseroles
• Use an olive based or low fat spread instead of
butter
• Choose lower fat dairy products
• Keep hidden sources of saturated fat to a
minimum i.e. biscuits, pies etc.
How to saturated fat intake
25. Salt is falling, all around us
• Consuming too much salt in our diet can lead to high
blood pressure risk of heart disease and stroke
• Lots of foods have hidden salt – check labels
• Current average intake is
– 8.6g (2 tsp)
– Recommended: 6g
• ~ 75% of salt is hidden in food already!
• Ready meals, soup, sauces, cereals, crisps
stock cubes, processed meats, smoked fish
26. Tips to reduce salt intake
• Don’t add during cooking or at the table
• Use herbs and spices or lemon juice
• Look at labels, check for lower salt varieties
• Ask in restaurants for no salt
• 2 weeks no salt – taste buds can adjust so persist
28. Meal Pattern
• Regular balanced meals are recommended
• Missing meals may result in higher quantities of
high energy foods being craved and consumed
• Plan ahead
• Meal times are a good opportunity to get the
family together
• ‘Breakfast is the most important meal of the day’
- break the fast!
– people who consume a fortified breakfast cereal tend
to have higher intakes of vitamins and minerals
29. Watch your Weight
After eating we should feel satisfied, not
stuffed!
Measurement of weight to height used by
most health professionals;
- BMI (Body Mass Index)
A BMI outside of the desirable 20-25Kg/m2
may reflect a higher risk of developing health
problems
30. Aim to lose weight slowly (1-2 pounds/week)
Input V Output
Base intake on the Eatwell Plate
31. Nutrition Labelling
Look out for;
– Fat & saturated fat, sugar, salt
• All food labels contain a nutritional analysis panel which is key
to choosing a healthier diet
• These will tell you how much of each nutrient there is in a
single portion and /100 grams
32. The Media
• Health claims often reported
in the media
• Sponsored studies biased results
• Sample sizes of the test group may be small so
the results can’t be generalised to everyone
• Financial gain? Some products expensive
• Be critical, may have to take with a (small)
pinch of salt!
33. Public Health Websites
• Change4Life:
– Great website aimed at families
– Discusses practical ways to achieve a ‘healthy lifestyle’
– ‘Eat well, move more, live longer’ (Change4Life, 2012)
• NHS Choices:
– Information resource for diet, health and lifestyle in
general
– Gender and age sections
34. Summary
Hopefully now you feel informed about what a
‘healthy lifestyle’ means and are able to identify
health behaviours you could incorporate into your
lifestyle
• Eat sensibly, choosing a range of foods in the
correct proportions
• Move often
• Drink moderately
• If you smoke, try to stop
Editor's Notes
The eatwell plate shows how much of what most adults eat should come from each food group. This includes everything you eat during the day, including snacks.So, try to eat:– plenty of fruit and vegetables– plenty of bread, rice, potatoes, pasta and other starchy foods – choose wholegrain varieties whenever you can– some milk and dairy foods– some meat, fish, eggs, beans and other non-dairy sources of protein– just a small amount of foods and drinks high in fat and/or sugar
-Should get all the vitamins and minerals you need from eating a balanced diet meaning most people don’t need a multivitamin supplement
-Most meals we eat are ‘composite/combination’ ones, made up of a mixture of food groups, i.e. sandwich, casserole, pasta dishes. Need to consider how much of each food group the meal consists of and check if your intakes fitting with the suggested proportions
Antioxidant – a substance that protects our cells from oxidative damage (i.e. it prolongs the health of our cells). This diet provides a healthy intake for our whole body system, even down to our individual cells!
How many squares filled in shows how many portions of fruit or veg a product provides
Variety is key
Healthy adults should try to avoid consuming fruit and veg with added fat i.e. cream with fruit or butter on veg. fat free yoghurt accompanies fruit well. Also to note that over boiling veg can destroy their vitamin c content.
Fruit juice can have as many calories as sugary pop, something to be aware of if you are aiming to control your weight.
Simple carbs have 1 or 2 units of sugar. Easier for body to break down to glucose so get absorbed into blood quicker
Complex/starchy made of many units of sugar. Take longer to be metabolised so they provide a slower release of energy.
-XS CHO stored as fat, highlights why we need to eat it in the right proportions
Frying and roasting will mean the cooked carbohydrate product now has much more energy than if it had been boiled, steamed or grilled.
Low fat diets tend to be higher in bad fats too which can increase the risk of heart disease.
- Research shows high carb diets are most beneficial to health
The grain is the seed of these cereal crops
By removing the bran and germ (white bread, pasta, rice etc) you can see that a lot of the fibre and nutrients including B and E vitamins are removed
Fibre reduces transit time therefore reducing the time when damaging substances may be in contact with the gut wall whilst providing a thriving environment for good bacteria which produce gut protective substances
-Poultry meat has increased considerably in fat content over recent years. White breast meat with no skin has the least amount of fat.
- Omega 3 sources in descending order of quantity of omega 3
- Eggs contain dietary cholesterol however this has little effect blood cholesterol levels
Low fat dairy products contain the same amounts of calcium and protein as their full fat alternatives but less fat and energy
Research suggests soya milk may be beneficial in lowering bad cholesterol
Saturated – hard at room temp
Trans – veg oils that have been processed to make them hard (on ingredients list as partially hydrogenated veg oil)
It is recommended to reduce sat & trans fats and increase mono and polyunsaturated fats for heart and overall health.
Tinned tuna – canning process removes omega 3
Lowering salt intake it is possible to reduce your blood pressure and therefore reduce your risk of developing heart disease and stroke
- Internet: NHS.uk 5 a day website from the ‘Fuel for Living’ recipe Booklet, available to download. This recipe can be adapted to make chilli con carne (add spice), lasagne (choose lasagne sheets and add white sauce)
- You can see that a serving of this Spag bol has been calculated to cost 83p (dependant on where you shop), consider how much it might cost to buy this from a restaurant or how much the cost of some pre-cooked versions of this meal could be, which may contain more salt, saturated fat and less of the 5 a day target
- Consuming a healthy diet doesn’t have to be expensive!
- Can freeze portions if you have left overs
A 500Kcal reduction in energy daily can result in healthy weight loss of 1-2lbs
Food manufacturers portion sizes may be different to ours!
Government are in the process of working with food manufacturers to bring in a UK wide traffic light system to reduce confusion around food labelling and differences in branded labels
Can find info
If you would like more in depth, tailored advice about your diet or specific medical condition ask your GP to refer you to a dietitian