Transcript icpak health talk.

FACILITATOR:
JOYCELYN KAVENGI
(Bsc FN&D Hons, RD)
HEALTHY EATING
PLANNED DIETS
HEAD, HEART & HANDS
HEAD
-Represents
knowledge gained &
how it influences
dietary choices
HEART
-Represents one’s
attitudes and
perceptions towards
food choice &
consumption
HANDS
-Represents
knowledge translated
into practices
LOCALLY AVAILABLE FOODS
CARBOHYDRATES
ANIMAL
PROTEIN
PLANT
PROTEIN
VEGETABLES
A
VEGETABLES
B
FRUITS
-Rice
-wholemeal ugali
-Chapati
-Arrow roots
-Bread,
wholemeal
-Maize, dry
-Oatmeal
-Finger millet
-Macaroni,
sphagetti
-Yam
-Beef
-chicken
-fish
-liver
-Kidneys
-Eggs
-Cheese
-Pork
-Milk
-Yoghurt
-Beans
-Green
grams
-Lentils
-Peas, dry
-Kidney
beans
-Soya
beans
-Kunde
-Terere
-Spinach
-Sukuma wiki
-Lettuce
-Cucumber
-Beetroots
-Cabbage
-Capsicum
-Carrots
-Cauliflower
-French
beans
-Onions
-Green
bananas
-Green peas
-Pumpkin
-Tomatoes
-Apple
-Banana
-Grapes
-Guava
-Lemon
-Mango
-Orange
-Pawpaw
-Pineapp
-Plums
-Waterm
FOOD PYRAMID GUIDE
PORTIONS
MODERATION
-Portions are a way
of ensuring that
adequate food is
consumed for
optimum health
 ½ plate
vegetables
 ¼ plate animal &
plant protein
 ¼ plate
carbohydrates

5 fruits a day
keep the doctor
away
HOW SHOULD WE EAT…..

-
BREAKFAST……………….LIKE A KING
LARGE PORTIONS
DIVERSIFIED MEALS
LUNCH…………………………LIKE A QUEEN
-MODERATE PORTIONS
½ OF PORTION EATEN DURING BREAKFAST
SUPPER………………………..LIKE A PAUPER
SMALL PORTION
-PREFERABLY AVOID PROTEIN CONSUMPTION
DURING EVENING MEALS
FOOD LABELS

FOOD LABELS ARE KEY IN ASSISTING IN
SELECTIONS OF FOODS IN ORDER TO MAKE
HEALTHIER FOOD CHOICES & PURCHASE

THEY ARE FOUND ON FOOD PACKAGES

THEY GIVE VITAL INFORMATION ON
NUTRIENTS PRESENT IN THE FOOD
THEIR QUANTITY
THE CALORIES THAT EACH NUTRIENT
PROVIDES



WHAT
SHOULD WE
AVOID ???
HIGH SALT INTAKE
 EXCESSIVE
CONSUMPTION OF SALT CAN
RESULT IN HYPERTENSION
DID YOU KNOW…….?
That a certain segment of the population
are “salt sensitive” because their blood
pressure is affected by salt consumption
 Required
salt intake is ½ to ¾ teaspoon of
salt
 In case of kidney disease stage 1 : A
pinch of salt is recommended
EFFECTS OF HYPERTENSION
Untreated hypertension can result in
 Arteriosclerosis
Heart attack
 Kidney damage
blindness
 Stroke
REDUCING SODIUM IN THE DIET
 Use
fresh poultry,
fish and lean meat
 Use herbs, spices
and salt free
seasoning
 Decrease or
eliminate use
/addition of table
salt
EXAMPLES OF SALT
SUBSTITUTES
 -Herbs
& spices
 -Lemon juice
 -Potassium based
salt
HIGHLY PROCESSED FOODS
 Highly
refined foods are high in simple
sugars which is easily absorbed in the
body, however this is not good for the
insulin production in the body.
 Examples are such as..
-Chips
-Nyamachoma
-junk foods
-soft drinks
SYMPTOMS OF DIABETES
-Frequent thirst
- Frequent urination
-Hunger
- Blurred vision
-Drowsiness
-Weight loss
-Sores that won’t heal
COMPLICATIONS OF HIGH BLOOD
SUGAR
 Blindness
 Heart
diseases
 Kidney diseases
 Sexual
impotence
 Amputation of
limbs
 Nerves
INSTEAD WE SHOULD
EAT
 Eat wholesome food,
diversify
 Eat plenty of
vegetables and fruits
 Eat food rich in fiber
e.g. legumes, tubers
 PORTIONS during
serving
 Exercise regularly45minutes, 3-5 X wk
AVOID
 Avoid alcohol or
take moderately
 Avoid smoking
 Avoid highly
processed foods
and drinks
 Avoid sweeteners
HIGH FAT INTAKE
 “People
associate
being fat with ‘eating
well’ and a sign of
wealth, which has
led to obesity
especially in towns
and cities’’
Guta, PATH, Previous
MOH, Malawi
 E.g.
–chips,
-junk foods
-nyama choma
-processed meats
LINKS…..
HYPERTENSION
CARDIAC
PROBLEMS
DIABETES
ARTHRITIS
Instead we should
 -Eat
foods high in
fiber (vegetables,
fruits, legumes,
whole grains)
 Eat white meat i.e
fish, chicken, lean
meat
 Trim visible fat from
meat
 Use liquid oil for
cooking
 AVOID
 -Alcohol
 -consumption
of
highly processed
foods
EFFECTS OF…
ALCOHOL
 Liver cirrhosis
 Nutrient
deficiencies
 Cancer of the liver
SMOKING
-Lung cancer
-Loss of bone density
-Heart diseases
-Stomach ulcers
-Sexual impotence
-cancer of: tongue,
nose, larynx, throat,
stomach and kidney
EXERCISE
Benefits are such as:
1. Contributes to weight loss
2. Helps in maintaining weight loss
Physical activity decreases the risk for:



Colon cancer
Diabetes
High blood pressure
Physical activity also helps to:




Control weight
Contribute to healthy bones, muscles, and joints
Reduce falls among the elderly
Relieve the pain of arthritis.
REMEMBER….
5 MESSAGES
-F ree from toxins
-R ehydrate
-Eating Healthy
-Enough Rest
-E xercise
 Who
would you want to be?
“TO LENGHTEN THY LIVES, LESSEN THY MEALS”
THANK YOU