3. • Nutrition is a critical part of health and
development
• Unhealthy diet and lack of physical
activity are leading global risks to
health.
• Better nutrition is related to improved
infant, child and maternal health,
stronger immune systems, safer
pregnancy and childbirth, lower risk of
non-communicable diseases (such as
diabetes and cardiovascular disease),
and longevity.
4. • Healthy children learn better.
• People with adequate nutrition
are more productive and can
create opportunities to
gradually break the cycles of
poverty and hunger.
• Healthy diet should start early
in life with breastfeeding
5. • Malnutrition, in every form, presents
significant threats to human health.
• Today the world faces a double burden
of malnutrition that includes both
undernutrition and overweight, especially
in low- and middle-income countries.
• There are multiple forms of malnutrition,
including undernutrition (wasting or
stunting), inadequate vitamins or
minerals, overweight, obesity, and
resulting diet-related noncommunicable
diseases.
6. • Increased production of
processed foods, rapid
urbanization and changing
lifestyles have led to a shift in
dietary patterns.
• People are now consuming
more foods high in energy,
fats, free sugars and
salt/sodium, and many people
do not eat enough fruit,
vegetables and other dietary
fibre such as whole grains.
7. • Nutrition begins with food.
• Nutrition is the body’s process of
nourishing itself by transforming
food into energy and body
tissues.
• The science of nutrition concerns
everything the body does with
food to carry on its functions.
• Food provides essential
substances called nutrients.
8. • Eating a healthy balanced
diet can help to prevent
diet-related illness and
will give you all of the
energy and nutrients you
need to keep active and
maintain a healthy
weight.
9. What is good nutrition?
• Food and nutrition are the way that we get fuel, providing energy for our
bodies.
• We need to replace nutrients in our bodies with a new supply every day.
• Water is an important component of nutrition.
• Fats, proteins, and carbohydrates are all required.
• Maintaining key vitamins and minerals are also important to maintaining
good health.
• For pregnant women and adults over 50, vitamins such as vitamin D
and minerals such as calcium and iron are important to consider when
choosing foods to eat, as well as possible dietary supplements.
10. The exact make-up of a diversified,
balanced and healthy diet will vary
depending on individual
characteristics (e.g. age, gender,
lifestyle and degree of physical
activity), cultural context, locally
available foods and dietary customs
However, the basic principles of
what constitutes a healthy diet
remain the same.
13. • Trans fats- when liquid oils are turned into solid fats, like shortening or margarine. Eg processed foods
such as baked goods, snack foods, fried foods, shortening, margarine, and certain vegetable oils. Eating trans
fat increases blood cholesterol levels and the risk of heart disease.
• Mono-unsaturated fats-If a fat molecule has one double bond, it's called a monounsaturated fat(Olive,
peanut, and canola oils. Avocados) but if it has more than one, it's called poly-unsaturated fat.
• Polyunsaturated fats-The essential fatty acids omega-3 and omega-6 are polyunsaturated fatty acids
(PUFAs) that contain 2 or more cis double bonds. Dietary intake of some PUFAs may have
beneficial effects on blood pressure, serum lipids, and inflammation. Very healthy eg sunflower
seeds, walnuts ,flax seed fish
• Saturated fats-a type of fat containing a high proportion of fatty acid molecules without double bonds,
considered to be less healthy in the diet than unsaturated fat-solid at room temp eg butter, fatty
meat, sausages, bacon, cheese
• Free sugars-any sugar added to our food or drink eg fizzy drinks, sweets, juice drinks, cake
• One portion-amount of food to be eaten at once-size of your hand
• Serving size-A serving size is a measured amount of food — 1 cup, 1 slice, 1 bag, etc. — intended to be eaten
at one time.
14. • A healthy diet includes a lot of natural foods.
• A sizeable portion of a healthy diet should consist of fruits and
vegetables, especially ones that are red, orange, or dark green.
• Whole grains, such as whole wheat and brown rice, should also
play a part in your diet.
• For adults, dairy products should be non-fat or low-fat.
• Protein can consist of lean meat and poultry, seafood, eggs,
beans, legumes, soy products such as tofu, unsalted seeds,
and nuts.
15. • Good nutrition also involves avoiding certain kinds of foods.
• Sodium is used heavily in processed foods and is dangerous for people with high
blood pressure.
• Adults to consume less than 300 milligrams (mg) per day of cholesterol (found in
meat and full-fat dairy products among others).
• Fried food, solid fats, and trans fats found in margarine and processed foods can
be harmful to heart health.
• Refined grains (white flour, white rice) and refined sugar (table sugar, high
fructose corn syrup) are also bad for long-term health, especially in people with
diabetes.
• Alcohol can be dangerous to health in amounts more than one serving per day
for a woman and two per day for a man.
16. Typical healthy diet-adults
• Fruit, vegetables, legumes (e.g. lentils and beans), nuts and
whole grains (e.g. unprocessed maize, millet, oats, wheat and
brown rice).
• At least 400 g (i.e. five portions) of fruit and vegetables per day,
excluding potatoes, sweet potatoes, cassava and other starchy
roots.
• Less than 10% of total energy intake from free sugars, which is
equivalent to 50 g (or about 12 level teaspoons) for a person of
healthy body weight consuming about 2000 calories per day, but
ideally is less than 5% of total energy intake for additional health
benefits
• Free sugars are all sugars added to foods or drinks by the
manufacturer, cook or consumer, as well as sugars naturally
present in honey, syrups, fruit juices and fruit juice concentrates.
17. • Less than 30% of total energy intake from fats.
• Unsaturated fats (found in fish, avocado and nuts, and in sunflower, soybean, olive oils)
are preferable to saturated fats (found in fatty meat, butter, palm and coconut oil, cream,
cheese, ghee and lard) and trans-fats of all kinds, including both industrially-
produced trans-fats (found in baked and fried foods, and pre-packaged snacks and
foods, such as frozen pizza, pies, cookies, biscuits, wafers, and cooking oils and spreads)
and ruminant trans-fats (found in meat and dairy foods from ruminant animals, such as
cows, sheep, goats and camels).
• It is suggested that the intake of saturated fats be reduced to less than 10% of total
energy intake and trans-fats to less than 1% of total energy intake
• In particular, industrially-produced trans-fats are not part of a healthy diet and should be
avoided
• Less than 5 g of iodized salt (one teaspoon) per day
18. For infants
• In the first 2 years of a child’s life, optimal nutrition fosters healthy
growth and improves cognitive development.
• It also reduces the risk of becoming overweight or obese and
developing NCDs later in life.
• Advice on a healthy diet for infants and children is similar to that
for adults, but the following elements are also important:
• Infants should be breastfed exclusively during the first 6 months
of life.
• Infants should be breastfed continuously until 2 years of age and
beyond.
• From 6 months of age, breast milk should be complemented with
a variety of adequate, safe and nutrient-dense foods.
• Salt and sugars should not be added to complementary foods.
19. Nutritional deficiencies
• Even if you are getting enough to eat, if you are not
eating a balanced diet, you may still be at risk for
certain nutritional deficiencies.
• Also, you may have nutritional deficiencies due to
certain health or life conditions, such as pregnancy, or
certain medications you may be taking, such as high
blood pressure medications.
• People who have had intestinal diseases or had
sections of intestines removed due to disease or weight
loss surgery also may be at risk for vitamin deficiencies.
• Alcoholics are also at high risk of having nutritional
deficiencies.
20. • One of the most common nutritional deficiencies is
iron deficiency anemia.
• Your blood cells need iron in order to supply your
body with oxygen, and if you don’t have enough iron,
your blood will not function properly.
• Other nutritional deficiencies that can affect your
blood cells include low levels of vitamin B12, folate,
or vitamin C.
21. • Vitamin D deficiency may affect the health of your bones, making it difficult for
you to absorb and use calcium (another mineral that you may not be getting
enough of).
• Although you can get vitamin D by going out in the sun, many people with
concerns about skin cancer may end up with low levels of vitamin D by not
getting enough sun.
22. 5 groups of
foods
Fruit and vegetables
potatoes, bread, rice, pasta and other
starchy carbohydrates
beans, pulses, fish, eggs, meat and other
proteins
dairy and alternatives
oils and spreads
23. • You should try to choose a variety of foods from each group to
help you get the nutrients you need to stay healthy.
25. • Eating at least 400 g, or five portions, of fruit and vegetables per
day reduces the risk of NCDs (2) and helps to ensure an
adequate daily intake of dietary fibre.
• Fruit and vegetable intake can be improved by:
• always including vegetables in meals;
• eating fresh fruit and raw vegetables as snacks;
• eating fresh fruit and vegetables that are in season; and
• eating a variety of fruit and vegetables.
27. • Reducing the amount of total fat intake to less than 30% of total
energy intake helps to prevent unhealthy weight gain in the
adult population
• Also, the risk of developing NCDs is lowered by:
• reducing saturated fats to less than 10% of total energy intake;
• reducing trans-fats to less than 1% of total energy intake; and
• replacing both saturated fats and trans-fats with unsaturated
fats – in particular, with polyunsaturated fats.
28. • Fat intake, especially saturated fat and industrially-
produced trans-fat intake, can be reduced by:
• steaming or boiling instead of frying when cooking;
• replacing butter, lard and ghee with oils rich in
polyunsaturated fats, such as soybean, canola
(rapeseed), corn, safflower and sunflower oils;
• eating reduced-fat dairy foods and lean meats, or
trimming visible fat from meat; and
• limiting the consumption of baked and fried foods, and
pre-packaged snacks and foods (e.g. doughnuts, cakes,
pies, cookies, biscuits and wafers) that contain
industrially-produced trans-fats.
30. Most people consume too much
sodium through salt
(corresponding to consuming an
average of 9–12 g of salt per day)
and not enough potassium (less
than 3.5 g).
High sodium intake and insufficient
potassium intake contribute to high
blood pressure, which in turn
increases the risk of heart disease
and stroke
Reducing salt intake to the
recommended level of less than 5 g
per day could prevent 1.7 million
deaths each year.
People are often unaware of the
amount of salt they consume.
In many countries, most
salt comes from processed foods
(e.g. ready meals; processed meats
such as bacon, ham and salami;
cheese; and salty snacks) or from
foods consumed frequently in large
amounts (e.g. bread).
Salt is also added to foods during
cooking (e.g. bouillon, stock cubes,
soy sauce and fish sauce) or at the
point of consumption (e.g. table
salt).
31. • Salt intake can be reduced by:
• limiting the amount of salt and high-sodium condiments (e.g.
soy sauce, fish sauce and bouillon) when cooking and
preparing foods;
• not having salt or high-sodium sauces on the table;
• limiting the consumption of salty snacks; and
• choosing products with lower sodium content.
• Some food manufacturers are reformulating recipes to reduce
the sodium content of their products, and people should be
encouraged to check nutrition labels
• Potassium can mitigate the negative effects of elevated
sodium consumption on blood pressure.
• Intake of potassium can be increased by consuming fresh fruit
and vegetables.
32. Sugars
• In both adults and children, the intake of free
sugars should be reduced to less than 10% of
total energy intake
• A reduction to less than 5% of total energy
intake would provide additional health benefits
• Consuming free sugars increases the risk of
dental caries (tooth decay).
• Excess calories from foods and drinks high in
free sugars also contribute to unhealthy weight
gain, which can lead to overweight and obesity.
• Recent evidence also shows that free sugars
influence blood pressure and serum lipids, and
suggests that a reduction in free sugars intake
reduces risk factors for cardiovascular
diseases.
33. • Sugars intake can be reduced by:
• limiting the consumption of foods and
drinks containing high amounts of
sugars, such as sugary snacks,
candies and sugar-sweetened
beverages (i.e. all types of beverages
containing free sugars – these include
carbonated or non‐carbonated soft
drinks, fruit or vegetable juices and
drinks, liquid and powder
concentrates, flavoured water, energy
and sports drinks, ready‐to‐drink tea,
ready‐to‐drink coffee and flavoured
milk drinks); and
• Eating fresh fruit and raw vegetables
as snacks instead of sugary snacks.
34. Nutritional deficiencies
• beriberi: low levels of vitamin B1 (found in cereal husks)
• ariboflavinosis: low levels of vitamin B2
• pellagra: low levels of vitamin B3
• paraesthesia: low levels of vitamin B5 leading to a “pins
and needles” feeling
• biotin deficiency: low levels of vitamin B7, which can be
common in pregnancy
• hypocobalaminemia: low levels of B12
• night blindness: low levels of Vitamin A
• scurvy: low levels of vitamin C
• rickets: severe vitamin D and/or calcium deficiency
• vitamin K deficiency
• magnesium deficiency: occurs with certain medications
and medical problems
• potassium deficiency: occurs with certain medications
and medical problems
35. • Eating a balanced diet can help prevent
these conditions.
• Vitamin supplements may be necessary for
certain people, such as pregnant or nursing
mothers and people with intestinal
conditions
36. • For other diseases and conditions, the
type or quantity of food can influence the
progress of the disease.
• Diabetes mellitus, for example, which
results in the inability of the body to
regulate blood sugar, is drastically
affected by the types and quantities of
food eaten.
• Carbohydrate intake has to be carefully
monitored if you suffer from diabetes, or
blood sugar can rise to dangerous
levels.
37. Other
conditions
affected by
food and
nutrition
• Hypertension: Salt intake affects blood
pressure.
• Heart disease/high cholesterol: Fatty foods and
partial hydrogenated oils can create plaque in
arteries.
• Osteoporosis: Low calcium, low vitamin D and
excess fat can result in fragile bones.
• Certain cancers: A poor diet and obesity are
associated with increased risk of breast, colon,
endometrial, esophageal, and kidney cancers.
• Your food choices and nutritional status can
influence your overall health over the entire
course of your life.
38. Special
considerations
• Patients undergoing cancer treatment may need a specific diet
in order to maintain their stamina.
• For instance, high-calorie foods may need to be consumed to
maintain energy. Getting enough calories and protein in the diet
can potentially help with long-term survival.
• In any case, what you eat can help reduce your health problems
• Studies have shown that if you suffer from gout, eating cherries
regularly can reduce your chances of a gout attack
• Garlic may be an effective medicine bacteria and fungi.
• Honey has antimicrobial and anti-inflammatory properties
• Consuming apples may actually reduce your risk for colorectal
cancer
• Additionally, drinking enough water instead of sweet soda or
juice can help with weight control, appearance, and overall
resistance to disease
39. Nutrition in
pregnancy
• All nutrients are important, but these six play a key
role in your baby's growth and development during
pregnancy
• Folic acid- helps form the neural tube-brain does not
develop, spina bifida
• Iron-o reduce the risk of low birth weight, maternal
anaemia and iron deficiency.
• Calcium- prevents preeclampsia and preterm birth
• Vitamin D-regulates the amount of calcium and
phosphate in the body needed to keep bones, teeth and
muscles healthy.
• DHA.(docosahexaenoic acid) omega-3 fatty acid found in
salmon(eyes, nerves and brain development, prevents
preterm labor
• Iodine-helps the body to grow and develop, especially the
brain
40. Can a pregnant woman drink
Coke?
• Yes. The Food Standards Agency recommends that
pregnant women shouldn't take more than 200mg of
caffeine a day.
• A can of Coca-Cola Classic contains 32mg of
caffeine and a can of Diet Coke contains 42mg.
• What about coffee?
• One cup of coffee or tea per day
41. Hair loss
What you eat can affect the
health of your hair
A lack of the right nutrients,
including vitamins A, C, D,
and E, zinc, B vitamins, iron,
biotin, protein,riboflavin
and essential fatty acids,
may slow down hair growth
42. What do I eat to
fight hair loss?
• Dihydrotestosterone (DHT) is a hormone similar
to testosterone that’s thought to contribute to
hair loss in both men and women.
• Your body naturally converts about 5% of
testosterone into DHT using an enzyme called 5-
alpha reductase
• By blocking this enzyme, many foods are
thought to decrease DHT production from
testosterone and prevent hair loss.
• Foods that block hair loss- green tea, coconut
oil, onions, kale,
• Apples and berries, turmeric, pumpkin , chia
sunflower seeds, nuts, avocados , eggs, fatty fish eg
salmon, sweet potatoes
43. Foods for good
skin
• Vit A=an essential nutrient for the skin
as it helps support collagen production,
controls Keratin production (Keratin is
the substance that makes up most of
our skin cells) & it helps keep skin
strong
• Important antioxidants like vitamin
C have been shown to help calm
inflammation, brighten dark spots, and
even your skin complexion." Eating
citrus may also help so foods like
oranges, tangerines, and grapefruits
should be eaten
44. Which fruit
makes the
skin glow
Mango. Mangoes are one of the best fruits for your skin if
you're looking for a radiant glow.
It comes packed with vitamins C, E, and A, which are
amazing for healthy skin.
It also has anti-inflammatory properties that effectively
reduce acne marks and fine lines.
Which foods darken skin?
In addition to cherries, watermelon and other red
fruits, peaches, apricots and melons are also ideal tanning
foods..
45. What food
to avoid to
get clear
skin
Milk and Dairy Products-acne
Alcoholic Beverages
Refined Carbohydrates
High-Glycemic Foods
Fatty Foods
Whey Protein Powder
Highly Processed Convenience Foods
Chocolate
46. Common nutritional
problems in the
elderly
• Constipation. 50% of the elderly
suffer from constipation
• Sarcopenia - age related muscle
loss
• Dehydration
• Obesity leading to chronic
diseases (Type 2 Diabetes, High
Blood Pressure and Heart
Disease)
• Malnutrition.
47. Nutritional needs for the elderly
Protein. Low protein
intake among the
elderly leads to muscle
loss and osteoporosis
Calcium Vitamin D Iron Vitamin A
Vitamin B
6,12/cobalamin
Vit E Omega 3 fatty acids Folic acid Dietary fiber
48. What drink is
best for elderly?
• Green Tea
Not only is it one of the
best drinks for dehydration
in elderly parents, but it's
also chock-full of
antioxidants and natural
compounds that help
reduce inflammation,
prevent cell damage, and
even fight cancer.
49. Is milk good for
the elderly?
• Whether you're 7 or
77, drinking milk at any age is
important for good health.
• Milk is a good source of
vitamin D and calcium, which
older adults tend to need
more of, to maintain bone
strength, preserve muscle
strength, and prevent
osteoporosis
50.
51. • The foods you eat do more than fill your belly —
they also give your body the nutrients it needs to
thrive.
• What you eat can affect how you feel today as well
as how you feel years from now.
• Some foods can deplete your energy, impair your
digestive system, and raise your risk of health
problems.
• Other foods fuel your body’s natural disease-
fighting abilities.
53. Vit A
• Vitamin A is a fat-soluble nutrient.
• It helps your body form healthy teeth, bones, soft
tissues, and skin. It can also help you ward off
bacterial and viral infections, prevent night
blindness, and keep your hair and nails healthy.
• Foods that are particularly high in vitamin A
include:
• carrots
• sweet potatoes
• winter squash
• cantaloupe
• apricots
• spinach, kale, and collard greens
• Some spices are also high in vitamin A, including
paprika, red pepper, cayenne, and chili powder.
54. Vit B
• Vitamins B-6, B-12, and B-9 are essential for proper nerve
function, the synthesis of DNA, and the formation of red blood
cells in your body.
• They also help maintain your brain function, prevent anemia, and
support metabolism.
• Foods that are particularly high in vitamins B-6 and B-12 include:
• meat, poultry, and fish
• seafood, including mussels and oysters
• eggs
• milk
• Foods that are particularly high in B-9, or folic acid, include leafy
green vegetables and poultry.
• Some breakfast cereals, fruit juices, and other products are
fortified with folic acid.
55. Vit C
• Vitamin C is also known as ascorbic acid.
• It’s a powerful antioxidant that helps protect the health of your cells.
• It improves your body’s iron absorption.
• It’s also important for promoting healthy teeth and gums, healing wounds, and helping
you resist infection.
• Foods that are particularly high in vitamin C include:
• papaya
• citrus fruits
• strawberries
• bell peppers
• broccoli
• Brussels sprouts
• dark leafy greens, such as kale, mustard greens, and chard
56. Vit D
• Vitamin D is a unique vitamin.
• On top of absorbing it from foods you eat, your body can
also synthesize it from sunlight.
• It’s critical for the health of your bones and immune
system, as well as calcium absorption.
• According to the National Cancer InstituteTrusted Source,
it may also help lower your risk of developing colorectal
cancer.
• Though sunshine is by far the richest source of vitamin D,
foods that also provide vitamin D include:
• some seafood, such as salmon, herring, catfish, trout, and
oysters
• milk
• eggs
• shiitake mushrooms
57. Vit E
• Like vitamin C, vitamin E is a powerful antioxidant.
• It helps protects your cells from damage.
• It also helps your body use vitamin K and repair
muscle cells.
• Foods that are particularly high in vitamin E include:
• sunflower seeds and almonds
• spinach, Swiss chard, and turnip greens
• bell peppers
• asparagus
58. Vit K
• Vitamin K is critical for your body’s formation of blood clots.
• Without it, you could bleed to death from a simple cut.
• It may also help maintain bone strength in older adults.
• Foods that are particularly high in vitamin K include:
• kale, spinach, collard greens, Swiss chard, turnip greens, and
mustard greens
• romaine lettuce
• parsley
• Brussels sprouts
• broccoli
• asparagus
59. • You can get dietary vitamin K from vegetables,
including leafy greens, and from animal sources,
including some dairy products and types of meat.
• Vitamin K is an important nutrient that plays a
vital role in blood clotting and bone and heart
health.
• While vitamin K deficiency is rare, suboptimal
intake may impair your health over time.
• Inadequate intake may impair blood clotting,
weaken your bones, and increase your risk of
heart disease
60. Sources of Vit K
• Kale
• Greens
• Raw spinach
• Cooked broccoli
• Beef liver
• Pork chops
• Chicken
• Cooked green beans
• Soybean oil
• Hard cheeses
• Cooked green peas
• Parsley
• Cabbage
• Bacon
• Beef kidney
• Egg yolk
• Whole milk
• Fresh beet leaves
62. Diet evolves over time, being influenced by many social and economic factors that
interact in a complex manner to shape individual dietary patterns.
These factors include income, food prices (which will affect the availability and
affordability of healthy foods), individual preferences and beliefs, cultural traditions, and
geographical and environmental aspects (including climate change).
Therefore, promoting a healthy food environment – including food systems that promote
a diversified, balanced and healthy diet – requires the involvement of multiple sectors
and stakeholders, including government, and the public and private sectors.
Governments have a central role in creating a healthy food environment that enables
people to adopt and maintain healthy dietary practices.
63. Effective
actions by
policy-makers
to create a
healthy food
environment
include the
following:
• Creating coherence in national policies and
investment plans – including trade, food and
agricultural policies – to promote a healthy diet and
protect public health through:
• increasing incentives for producers and
retailers to grow, use and sell fresh fruit and
vegetables;
• reducing incentives for the food industry to
continue or increase production of processed
foods containing high levels of saturated
fats, trans-fats, free sugars and salt/sodium;
• encouraging reformulation of food products to
reduce the contents of saturated fats, trans-
fats, free sugars and salt/sodium, with the goal
of eliminating industrially-produced trans-fats;
64. • implementing the WHO recommendations on the
marketing of foods and non-alcoholic beverages to
children;
• establishing standards to foster healthy dietary practices
through ensuring the availability of healthy, nutritious,
safe and affordable foods in pre-schools, schools, other
public institutions and the workplace;
• exploring regulatory and voluntary instruments (e.g.
marketing regulations and nutrition labelling policies),
and economic incentives or disincentives (e.g. taxation
and subsidies) to promote a healthy diet; and
• encouraging transnational, national and local food
services and catering outlets to improve the nutritional
quality of their foods – ensuring the availability and
affordability of healthy choices – and review portion sizes
and pricing.
65. Encouraging consumer demand for healthy
foods and meals through:
• promoting consumer awareness of a healthy diet;
• developing school policies and programmes that
encourage children to adopt and maintain a
healthy diet;
• educating children, adolescents and adults about
nutrition and healthy dietary practices;
• encouraging culinary skills, including in children
through schools;
• supporting point-of-sale information, including
through nutrition labelling that ensures accurate,
standardized and comprehensible information on
nutrient contents in foods (in line with the Codex
Alimentarius Commission guidelines), with the
addition of front-of-pack labelling to facilitate
consumer understanding; and
• providing nutrition and dietary counselling at
primary health-care facilities.
66. Promoting appropriate infant and young child feeding practices
through:
• implementing the International Code of
Marketing of Breast-milk Substitutes and
subsequent relevant World Health Assembly
resolutions;
• implementing policies and practices to
promote protection of working mothers; and
• promoting, protecting and supporting
breastfeeding in health services and the
community, including through the Baby-
friendly Hospital Initiative.
67.
68. • Obesity is a growing epidemic, as
more people than ever are struggling
to control their weight.
• Increased portion sizes are thought
to contribute to overeating and
unwanted weight gain
• Research indicates that many
factors can influence how much you
eat.
• People tend to eat almost all of what
they serve themselves. Therefore,
controlling portion sizes can help
prevent overindulging
69. Tips to measure and
control portion sizes
• Use smaller plates
70. Use your plate to control your portion sizes
• Vegetables or salad: Half a plate
• High-quality protein: Quarter
of a plate — this includes meat, poultry, fish, eggs, dairy, tofu, beans
and pulses
• Complex carbs: Quarter of a plate — such
as whole grains and starchy vegetables
• High-fat foods: Half a tablespoon (7 grams)
— including cheese, oils and butter
• Note:those who are more physically active often require more food.
71. Use your hands as a serving guide
• High-protein foods: A palm-sized serving for women and two
palm-sized portions for men — such as meat, fish, poultry and
beans
• Vegetables and salads: A fist-sized portion for women and two
fist-sized portions for men
• High-carb foods: One cupped-hand portion for women and
two for men — such as whole grains and starchy vegetables
• High-fat foods: One thumb-sized portion for women and
two for men — such as butter, oils and nuts
72.
73. Ask for a half
portion when
going out
• This will save you a lot of calories and help prevent
overeating.
• Alternatively, you could share a meal with someone or
order a starter and side instead of a main dish.
• Avoid buffets or all-you-can-eat services
74. Start all meals with a glass of water-30 mins before
• To drink more water every day-11 cups per day is the
goal
• 1. turn it into a game
• Keep it on you and within sight all the time
• Try different types of water
• Add a little flavour
• Eat water rich foods
• Tie it to a routine
• Enjoy other hydrating drinks too-tes, smoothies,
sparkling water etc
