nutrition & wellness importance of diet for optimal health Áine waldron msc nut med
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NUTRITION & WELLNESS IMPORTANCE OF DIET FOR OPTIMAL HEALTH
ÁINE WALDRON MSC NUT MED
THE IMPORTANCE OF DIET TO HEALTH
Today in Ireland
2 out of 3 of adults are overweight
1 in 5 Children are overweight
1 in 20 children are obese
(IUNA, 2011;Safefood, 2012)
What has fuelled our obesity epidemic ?
•Our modern environment - “Obesogenic”
•Inactivity – transport, safety outdoors, media, PC games, T.V
•Sedentary work
•Family unit
•Food availability
•Processed food / high calorie/ portion sizes
IT Sligo 8 week Employee Wellness
Challenge 2013
Benefits of weight loss and being a healthy weight
Losing 10% body weight can make a big difference!
Reduce blood pressure by 10/20
Reduce cholesterol by 10-15%
Reduce your risk of developing type 2 diabetes reduce fasting blood sugar by 50%
Feel better ….more energy
SUCCESSFUL WEIGHT
MANAGEMENTBEHAVIOUR CHANGE
DIETARY CHANGE
PHYSICAL ACTIVITY
Considering change
Deciding on change
Changing behaviour
Change adopted
Not considering change
Returning to pre-change behaviour
Stages of Change
www.nutrimission.ie
1 MILE = 100 CALORIES 1LB OF FAT = 3500 KCALS(1.6 KM)
Physical Activity
e.g. 250 kcals or
2.5 miles walking
4km
Calorie Intake
e.g. 250 kcals
FOODS CONTAINING 250 KCAL
3 milk chocolate digestive biscuits
Handful of nuts / seeds (40g)
2 oz Cheese
A bar of chocolate
Bottle of fizzy Drink
1/3 bottle of wine
Regular meals Regular eating pattern helps to prevent the risk of overeating
at other times of the day.
Eating regular meals also improves the metabolism.
Keeps a steady flow of energy.
New Food Pyramid
CARBOHYDRATES
Our Bodies NEED carbohydrates to function
Types of Carbohydrates (CHO’s)
▪Sugars
▪Starch
▪Fibre
Carbohydrates Recommendations – 6 servings per day
What is one serving? 1 slice of bread or
1 medium potato or
½ cup cooked rice/pasta or 1 bowl of cereal
WHAT IS A MEDIUM POTATO?
1
2
3
Portion Control PlatePortion Control Plate
Half Fill Plate
with…
Watch your portion of…
Watch your portion of…
EAT MORE…… EAT LESS……
Whole –wheat bread
Whole-wheat pasta
Brown & wild RiceWhole Oats and
OatmealOat bran
× White Bread× White Rice× White pasta× Refined
Cereals
INCREASING FIBRE INTAKEFruit and Vegetables
• Frozen just as nutritious as fresh• No limit
Wholemeal/Wholegrain Foods
• Eat more wholemeal/wholegrain foods• Less refined foods
CHOOSE WISELY
▪ Fibre rich fruits & vegetables
Fresh, Frozen & Canned in Juice - better than fruit juice & dried fruits
concentrated sources of natural sugar – have more calories
Limit fruit juice to 1 small glass per day, have with meal
Dried fruits limit to handful per day, have with some fibre , e.g porridge with raisins
▪ Whole fruits and vegetables add fibre, water and bulk – fuller on fewer calories.
REDUCING FAT INTAKE
FATS FOR HEALTH
▪ Fat is an important part of a healthy diet
▪ 70g for women 90-95g for men
(20g max of which saturated fat aim for less)
▪ Fat provides energy, fat soluble vitamins, essential fatty acids, tastes good, satiety
IMPORTANT! QUALITY & QUANTITY
▪Saturated fats
▪Unsaturated fats - monounsaturated, polyunsaturated
▪“Trans” Fats
FOODS HIGH IN SATURATED FATS
▪ Red and processed meats
▪ Bacon, lamb, sausage, pork, ham, beef, pate, pepperoni
▪ Full fat dairy – cheese, cream
▪ Cakes, biscuits, chocolates
Reducing fat intake Healthier cooking methods
1 teaspoon oil – 5g fat / 1 teaspoon butter 6g
Grill, Bake or Steam
Low fat products
Limited red meat intake - 3 times or less per week
Trim off visible fat – choose leans cuts
UNSATURATED FATS “GOOD FATS”
▪ Liquid at room temperature
▪ Are NOT converted to bad cholesterol
these include mono and polyunsaturated fats
WARNING! Too much – stored as fat/ weight gain
POLYUNSATURATED FATS
▪ Long chain omega 3 and omega 6.
Can’t be made in sufficient amounts in the body
▪ Need from dietary intake
▪ Omega 3 anti-inflammatory (low in “western diet”)
▪ Omega 6 pro inflammatory (enough in diet “western diet” high in omega 6) - sunflower oil, corn oil
SOURCES OF OMEGA 3 FATS▪ Oily fish is richest sources of omega 3 - Salmon, Mackerel, Trout,
Herring , Sardines, Fresh Tuna
▪ Plant sources - Flaxseed (linseed), Walnuts, pumpkin seeds, almonds algae, rapeseed, dark green leafy veg
MESSAGE Increase intake of Omega 3 and reduce omega 6
MONOUNSATURATED FATS▪ Olives, Olive oil, Rapeseed Oil, Avocado’s, Peanuts, Canola Oil
Heart Healthy
▪ Dietary Cholesterol does not contribute much to blood levels of cholesterol
(eggs, offal, shellfish) only if eaten in excess
Protein
MEAT PROTEIN
▪ Diet high in meat protein – High cholesterol & other diseases
▪ Put’s strain on kidneys
▪ Too much protein – weight gain
A nutritionally balanced diet provides enough protein and healthy people rarely need protein supplements
2 protein servings recommended
SOURCES OF PROTEIN
▪ 2-3 oz cooked meat, fish poultry – palm of the hand
▪ 2 eggs
▪ 1 oz of cheese
▪ ½ cup of beans
Maximum 2 servings of animal protein per day (one larger/1 smaller)
OTHER PROTEIN SOURCES
▪ Chickpeas, pinto beans, black beans, kidney beans, lentils
▪ Seeds, sunflower, pumpkin,
▪ Nuts - almonds cashew, walnuts, unsalted peanuts
Tofu and soy protein products
ALCOHOL
Recommended Maximum Units
11 units per week for females
17 units per week for males
What is a unit?
ONE UNIT OF ALCOHOL
Half a pint of beer/larger
1 pub measure of spirits
1 small glass of wine (100mls)
1 bottle of wine = 7 – 10 standard 1 bottle of wine = 7 – 10 standard drinks!!!drinks!!!
ALCOHOL
1 single vodka and coke120 kcal(Reduce to 75kcal by switching to diet coke)
1 glass wine 125mls100 kcal
1 pint Guinness 190 kcal
1 bottle beer140 kcal
EXERCISE
How Often? - at least 5 days per week
How Long? - 30 mins
How Hard? - Moderate intensity
What type?- Aerobic
Join Wellness Challenge Campus 5k
- 20th March
Summary 1 pound = 500 calories
Regular Meals
Portion Control
Increase fibre - wholegrains/fruits & Vegetables
Low Fat Products
Healthy Fats
Watch protein serving – palm of hand
Watch alcohol Intake
Move more….
Portion Control PlatePortion Control Plate
Half Fill Plate
with…
Watch your portion of…
Watch your portion of…
TRAFFIC LIGHT GUIDE PER 100G
Thank you
Questions ? www.nutrimission.ie
Wellness
Challenge
2013
Students 10 Euros