Health is Wealth Archana Arora

Senior Dietitian, Health Factory

31st January, 2015

What we eat affects our health and our wellbeing!

We are what we eat! we eat!We are what we eat! we eat!

Why do we wait to be sick before we start practicing a healthy lifestyle?

At every single meal, we take the decision of beingHEALTHY or NOT!

Our health and well-being are our most important assets, So…………………….

Design your DietDesign your DietLive healthy LIFESTYLELive healthy LIFESTYLE

Fast Food can be convenient

Do we eat Right?! Do we eat Right?!

BUT it causes a

Negative Overall Health Effect

Obesity- UAE

UAE is one of the fattest countries in the world – it has been ranked 18th by the WHO.

60-70% of its population is overweight

Causes of Obesity Diet• Over- consumption of energy dense foods and high caoric beverages• Big portion sizes• Eating out

Lifestyle• More desk jobs, less physical jobs • More labour saving devices• More screen time• Lack of areas for exercise

Lack of Awareness• Lack of knowledge about good eating habits• Popular fad diets• Advertising

74% of all deaths in Dubai are caused by non communicable diseases – those diseases that are a result of genetic or lifestyle factors: the main factors are unhealthy diet and lack of activity.

Diseases resulting from obesity: Diabetes

Cardiovascular disease High blood pressure

Diseases- UAE

What is a healthy lifestyle What is a healthy lifestyle In general, most would agree that a

healthy personis at a healthy weight,

eats a balanced healthy diet, exercises regularly,

thinks positively, feels relaxed,

Limit sugary drinks, doesn’t smoke,

and benefits from a good life balance.

Include Foods from All Food GroupsInclude Foods from All Food Groups

Importance of carbohydrates

Carbohydrate is the body’s primary source of energy.

• Switch over to complex source of carbohydrates, the ones which are high in dietary fibers.

• They delay the stomach emptying time and in turn prevent the frequent snacking.

• Dietary fibers also help in the proper bowel movements, regulation of blood sugars and regulation of cholesterol.

 

Eat more whole grains and less Eat more whole grains and less refined carbohydratesrefined carbohydrates

Eat small frequent mealsEat small frequent meals•Large meals mean more nutrients than your body can handle, thus causing an 'overflow effect‘ go for smaller, more frequent meals.

• CHO also maintain blood sugar levels, thus keeping your appetite and energy levels in control.

Eat slowly!Eat slowly!

The brain actually takes ten minutes longer than the stomach to receive the message that it is full.Thus, eating too fast might cause you to eat beyond the point of fullness without even realizing.

Prefer light & early dinner

 

Don't skip meals!Don't skip meals! •Skipping meals and going too long without food can turn hunger pangs into irresistible cravings.

Don't skip breakfast!•Breakfast is the most important meal of the day after all-night fast.•Your first meal of the day helps to kick start your metabolism, improving your energy and concentration that is required to start the day.

• Include good quality protein source like egg, dairy product, white meats, Fish, lentils and beans in your diet.

• For vegetarian people can depend upon soya products, dairy products, sprouts, legumes, lentils and pulses to meet their protein requirement

• Consume food stuff high in MUFA like fatty fishes (salmon, mackerel, tuna, and sardines), seeds and nuts, olive oil and avocado as they contain an element called omega-3 fatty acid which help in cholesterol regulation and also promote weight loss.

Include good quality proteinGo lean for Protein

Include a lot of vegetables and fruits in your diet as they are great sources of minerals, vitamins, antioxidants and dietary fibers.

Make half of your plate from Fruits and Vegetables

• Start your meal with a salad, followed by main course. This is another effective tip for controlling the portions.

• Prefer to have fresh fruits or dried fruits as snack. Never have fruits with your main meals.

3 cups of Dairy Products/day3 cups of Dairy Products/dayConsuming dairy products provides health benefits – especially improved bone health.

Foods in the Dairy Group provide nutrients that are vital for health and maintenance of your body.

These nutrients include calcium, potassium, vitamin D, and protein.

Switch to fat-free or low-fat (1%) milk.

Studies have found that people who sleep only five hours every night were 50 per cent more likely to be obese than those who sleep seven to eight hours.

Spend at least 5 minutes in silent reflection

Sleep!!

Drink more water!Drink more water!

• Thirst is often mistaken as hunger.

• Drink at least 2-3 liters of water per day.

• Drink a glass of lukewarm water with ½ a lemon , first in the morning to cleanse your system.

Water is the healthiest, cheapest and most easily

available appetite suppressant around.

Boosts your energy levels Promotes weight loss, Prevents weight gain Promotes better sleep Relieves symptoms of depression and anxiety Improves mood and overall well-being Helps to manage back pain and arthritis Improves blood pressure & cholesterol levels Keeps your bones strong Prevents and can even reverse pre-diabetes (Insulin Resistance) Reduces the risk of heart disease, stroke and diabetes Protects you from developing different types of cancer Mantra of living longer and living healthier

Exercise for 45mins 5 times a week at least

Easy to prepare mealsEasy to prepare meals

• Soups• Salads• Sandwiches• Wraps• Pasta • Pizza• Smoothies• Rice & meat

Convenient snacks at workConvenient snacks at work

• Fresh Fruits• Nuts• Vegetable sticks with dip• Crackers with peanut butter• Dried fruits• Low fat yogurt• Cheese sticks• Cereal bars

Eat breakfast Keep water bottle within your vicinity Take your break Pack your lunch and make it tasty Eat lunch away from your desk Do not drink more than 2 cups of tea or coffee per day Practice a physical activity it will reduce stress and anxiety

Ask me your questions please…

EAT HEALTHY,

FEEL GREAT.