Transcript What is Healthy Eating ?

A Brunei Problem
Most youth are obese, prone to diseases says
MoH
Brunei Obesity Rate Highest In Region
Article: Brunei: Obesity among kids alarming
Obesity Balloons Among Brunei Students
CONTENTS
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What is healthy eating?
Basic definitions of healthy eating
Daily recommended intake of foods
Healthy foods
Unhealthy foods
Fast foods
What goes into a fast food burger?
Eating Disorders
Why do people develop eating disorders?
What is dieting?
Can diet pills work?
Tips for healthy cooking
Healthy recipes
QUIZ
Too thin – this is not healthy
and not attractive
What is Healthy Eating ?
• Healthy eating is not about strict nutrition philosophies, staying
unrealistically thin, or keeping away from the foods you love.
• Healthy eating is about feeling great, having more energy, and
keeping yourself as healthy as possible– all of which can be
achieved by learning some nutrition basics and using them in a way
that works for you. These nutrients include protein, carbohydrates,
fat, water, vitamins, and minerals.
• Healthy eating begins with learning how to “eat smart”—it’s not
just what you eat, but how you eat. Your food choices can reduce
your risk of illnesses such as heart disease, cancer, and diabetes as
well as defend against depression.
Basic Definitions of Healthy Eating
• "Healthy" food label: A food that is low in fat
and saturated fat and that contains limited
amounts of cholesterol and sodium. If it is a
single-item food, it must also provide at least
10 percent of one or more of vitamins A or C,
iron, calcium, protein, or fiber.
Follow this guidance
Daily calories recommended
Your calorie needed per day depends on your state of health. If you are thin and underweight, then you need more calories than you use
daily. On the other hand, if you are overweight or obese, then you should have a negative balance of calorie. This means that you need to
intake less number of calories than you use.
In general, your calorie needs decrease as you get older due to lesser physical activity. Heavier or more active people may need more than
the calorie need values given in the table below.
Age Group
1-3
4-6
7-10
11-14
15-18
19-59
60-74
75+
Calorie Needs
Male
1230
1715
1970
2220
2755
2550
2350
2100
Calorie Needs
Female
1165
1545
1740
1845
2110
1940
1900
1810
How to Read a Nutrition Facts Label
1
Pay close
attention to
serving sizes.
Products labeled “light “or
“lite” must have 1/3 fewer
calories or ½ the fat of the
foods to which they are
compared. “Light” also can
mean that salt has been
reduced by ½.
Look for foods with
lower levels of
saturated fats and
limit these Nutrients.
This tells you how
much salt is in
food.
Calcium is
important for
bones and teeth.
Use this section
as a guide for
daily planning.
Look for
products that
have more fiber
and less sugar.
Vitamins and minerals
help your body function
properly and get enough
of these Nutrients.1
The amount of
calories a person
needs each day
depends on many
factors, including
exercise.
Healthy Foods
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Green and brightly colored vegetables
Dark leafy greens and lettuce
Fresh fruits and berries
Lean turkey and chicken
Nuts, dried fruits and healthy snacks
Whole grain breads and pasta
Healthy cooking oils like canola and olive oils
Lean beef
Cold water oily ocean fish
Low fat milk or soy beverages
Nuts and seeds
Healthiest Foods
Vegetables
Asparagus
Avocados
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Cucumbers
Eggplant
Fennel
Garlic
Green beans
Green peas
Leeks
Mushrooms,
Mustard greens
Olives
Onions
Potatoes
Romaine lettuce
Spinach
Sweet potatoes
Tomatoes
Yams
Fruits
Spices & Herbs
Apples
Apricots
Bananas
Blueberries
Cantaloupe
Cranberries
Figs
Grapefruit
Grapes
Kiwifruit
Lemon/Limes
Oranges
Papaya
Pears
Pineapple
Plums
Prunes
Raisins
Raspberries
Strawberries
Watermelon
Basil
Black pepper
Cayenne pepper
Chili pepper, dried
Cilantro/Coriander seeds
Cinnamon, ground
Cloves
Cumin seeds
Dill
Ginger
Mustard seeds
Oregano
Parsley
Peppermint
Rosemary
Sage
Thyme
Turmeric
Poultry & Lean
Meats
Beef, lean organic
Calf's liver
Chicken
Lamb
Turkey
Venison
Natural Sweeteners
Blackstrap molasses
Cane juice
Honey
Maple syrup
Other Green tea
Soy sauce (tamari)
Water
Eggs & Low-Fat Dairy
Cheese, low-fat
Eggs
Milk, 2%, cow's
Milk, goat
Yogurt
Grains
Barley
Brown rice
Buckwheat
Corn
Millet
Oats
Quinoa
Rye
Spelt
Whole wheat
Nuts & Seeds
Almonds
Cashews
Flaxseeds
Olive oil, extra
virgin
Peanuts
Pumpkin seeds
Sesame seeds
Sunflower seeds
Walnuts
Unhealthy Foods
• Most processed foods – which generally contain
high amounts of sugar, salt and fat.
• Fatty foods like margarines, butter, cream, most
cheeses, fatty meat.
• Sugar and sugary foods like cakes and candies.
• Food containing additives and colourings.
• Sugary or diet soda drinks.
• Salty foods.
• Junk food.
• Fast food and takeaways .
Foods to eat in moderation
Unhealthy Meats
Fatty cuts of meat
Processed lunch meat
Bologna
Salomi
Hot dogs
Canned meat
Beef burger (more than 15%
fat)
Dairy Products
Whole milk
Cheese (whole cheese is very high
in fat)
Whole eggs (the yolk is full of fat
and cholesterol)
Cream cheese
Cottage cheese
Ice cream
Unhealthy Grains
Cornbread (from refined corn
meal)
Corn tortillas (from refined corn
meal)
Crackers
Flour Tortillas (from white flour)
Grits
Pasta (from white flour)
Pitas (from white flour)
Pretzels
Refined breakfast cereals
White Bread
White sandwich buns or rolls
Croutons
Unhealthy Oils
Butter
Beef fat
Chicken fat
Pork fat
Stick Margarine
Shortening
Palm oil
Misc.
Baked beans (high in sugar)
Chicken pot pie (usually high in fat)
Ramen Noodles (high glycemic and sodium)
Saltine crackers (high glycemic and sodium)
Soft drinks (high glycemic)
Eggnog (high in sugar and cholesterol)
Fruit juice with added sugar (high glycemic)
Alcohol (more than one drink per day)
Chocolate (high glycemic)
Cake (high glycemic)
Cookies (high glycemic)
Cream cheese (high in saturated fat)
Corn chips (high glycemic and high in fat)
Potato chips (high glycemic)
(Any kind of fried chips)
Dough nuts (high glycemic)
French fries (high glycemic and high in fat)
Granola bars (usually high in fat and sugar)
Mayonnaise (high in saturated fat)
Tartar sauce (high in fat)
Peanut butter (high in fat and sugar)
Corn dogs (high glycemic and high fat)
Microwave popcorn (high in fat)
(Just about any fast food)
FAST FOODS
Fast food has a bad reputation for being poor quality foods that is high in salt, fat and
sugar . People in America are trying to sue Mac Donald because they think the food made
them fat.
What goes into a fast food burger?
Remember the slide about calories? Then you know that this disgusting burger is one
quarter of a woman’s complete daily calorie intake.
AVOID THIS FOOD !
EATING DISORDERS
ANOREXIA NERVOSA is characterized by self-starvation and excessive weight loss.
Symptoms include:
• Refusal to maintain body weight at or above a minimally normal weight for height, body type, age, and activity level
• Intense fear of weight gain or being “fat”
• Feeling “fat” or overweight despite dramatic weight loss
• Loss of menstrual periods
• Extreme concern with body weight and shape
BULIMIA NERVOSA is characterized by a secretive cycle of binge eating followed by purging.
Bulimia includes eating large amounts of food--more than most people would eat in one meal--in short periods of time, then getting rid
of the food and calories through vomiting, laxative abuse, or over-exercising.
Symptoms include:
• Repeated episodes of bingeing and purging
• Feeling out of control during a binge and eating beyond the point of comfortable fullness
• Purging after a binge, (typically by self-induced vomiting, abuse of laxatives, diet pills and/or diuretics, excessive exercise, or fasting)
• Frequent dieting
• Extreme concern with body weight and shape
BINGE EATING DISORDER (also known as COMPULSIVE OVEREATING) is characterized primarily by periods of uncontrolled, impulsive, or
Continuous eating beyond the point of feeling comfortably full. While there is no purging, there may be sporadic fasts or repetitive diets
and often feelings of shame or self-hatred after a binge. People who overeat compulsively may struggle with anxiety, depression, and
loneliness, which can contribute to their unhealthy episodes of binge eating. Body weight may vary from normal to mild, moderate, or
severe obesity.
Why do people develop eating
disorders?
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There are many different theories regarding the causes of eating disorders. Eating disorders are likely caused
by a combination of social, psychological, family, genetic, and environmental factors, media images and
messages about food and dieting.
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Society’s intense focus on thinness and appearance influences how young women view their bodies and their
self-esteem. While this focus may not cause eating disorders, it can contribute to their development.
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An individual may have a family history of emotional disorders such as depression or anxiety. Eating disorders
are often associated with feelings of helplessness, sadness, anxiety, and the need to be perfect. This can
cause a person to use dieting or weight loss to provide a sense of control.
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Teens who participate in competitive sports that emphasize thinness or artistic activities, such as ballet,
running, gymnastics, or skating, are more likely to develop an eating disorder.
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Family stress of any kind can also contribute to the development of these illnesses. Dealing with difficult
transitions, loss, or teasing about weight from friends or family may trigger eating disorders.
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The media create unrealistic, and for most people, unattainable ‘ideal’ images, especially of women. Most
models are well below normal weight for their age and height. Successful women in films are almost always
portrayed as thin.
Be realistic
Be realistic with the body shape you
want to achieve.
Worrying too much about your size
and weight can lead to unhappiness
and overeating.
This picture shows how the girl really
looks and how she thinks she looks
(mirror).
What is dieting?
When the word "diet" is mentioned, many people think that it's all about weight-loss. They think about
skinny, size-0, model-like individuals chewing on celery sticks. This however, is a misconception. Dieting is not
just about losing weight so that one can get into a pair of skinny jeans.
Dieting is the intake of food in a controlled fashion. This may be done for different reasons. In fact, some
people even follow diets hoping to gain weight!
Obese people, or people who are overweight, diet in order to lose weight.
Some people diet in order to maintain, or attain, a healthy body weight. For instance, people suffering from
malnutrition have to follow a diet rich in nutrients.
Some athletes follow diets that will help build muscle mass. Such athletes consume foods high in proteins, as
proteins help build muscle mass.
Pregnant and lactating women follow diets to enable the healthy development of the baby. Such women have
to follow a diet rich in vitamins and minerals.
People who suffer from certain diseases are asked to follow diets that will either reduce, or control the
negative effects that the diseases have on their bodies. For instance, people suffering from diabetes are most
often asked to follow a diet high in dietary fiber and low in fat.
Do Diet Pills Work and Are They Safe?
There are many adverts offering miracle weight
loss formula. “BEWARE”, they can sometimes
be dangerous. Do not take diet medicines
unless given to you by a proper doctor.
Can diet pill work?
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Diet pills, both over-the-counter and prescription, (as recommended, continuously,
or in excess) can cause the following: nervousness, restlessness, insomnia, high
blood pressure, fatigue and hyperactivity, heart arrhythmias and palpitations,
congestive heart failure or heart attack, stroke, headaches, dry mouth, vomitting
and diarrhea or constipation, intestinal disturbances, tightness in chest, tingling in
extremities, excessive persperation, dizziness, disruption in mentrual cycle, change
in sex drive, hair loss, blurred vision, fever and urinary tract problems. Overdoses
can cause tremors, confusion, hallucinations, shallow breathing, renal failure,
heart attack and convulsions.
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There are many adverts offering miracle weight loss formula. “BEWARE”, they can
sometimes be dangerous. Do not take diet medicines unless given to you by a
proper doctor.
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To lose weight safely and sensibly, you need to change your eating habits and do
exercise.
Tips for Healthy Cooking
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Steam
Stir-fry
Boiling
Grilling & Broiling
Roast & Bake
Braising
Sauteing
Deep frying
Methods for Healthy Cooking
Boiling
Steaming
Stir-fry (using a little oil)
Sauteing
Grilling & Broiling
Roasted
Braising
Healthy Recipes
Easy. Healthy. Everyday.
Broccoli with Roasted Red Peppers Recipe
Grilled Orange Chicken
Brown Rice Tabbouleh Recipe
6 Servings
Prep/Total Time: 20 min.
Ingredients
5 cups fresh broccoli florets (about 1 large bunch)
1 to 2 garlic cloves, minced
1 tablespoon butter
1/4 cup diced roasted red peppers
1 tablespoon minced fresh parsley
1/2 teaspoon salt
1/8 teaspoon pepper
Ingredients:
1/8 cup Light Soy Sauce
4 tsp. Sesame Oil
2 T Honey
1 T Fresh Ginger (chopped fine)
2 cloves Fresh Garlic (chopped fine)
1 pound Boneless, Skinless Chicken Breasts (4 4oz. breasts)
(6 servings)
Ingredients
3 cups cooked brown rice
3/4 cup chopped cucumber
3/4 cup chopped tomato
1/2 cup chopped fresh parsley
1/4 cup chopped fresh mint leaves
1/4 cup sliced green onions
1/4 cup olive oil
1/4 cup lemon juice
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Directions
Place broccoli in a steamer basket. Place in a
saucepan over 1 in. of water; bring to a boil. Cover
and steam for 5-8 minutes or until crisp-tender.
Meanwhile, in a non stick pan, fry garlic in
butter for 1 minute. Stir in the red peppers,
parsley, salt and pepper. Transfer broccoli to a
large bowl; add red pepper mixture and toss to
coat. Yield: 6 servings.
Nutritional Analysis: One serving (2/3 cup) equals
41 calories, 2 g fat (1 g saturated fat), 5 mg
cholesterol, 235 mg sodium, 5 g carbohydrate, 1 g
fiber, 2 g protein. Diabetic Exchanges: 1-1/2
Vegetable.
Directions
Combine half of the following ingredients: soy
sauce, honey, sesame oil, ginger, and garlic with
chicken in small dish or bag and marinate for up
to 1 hour in refrigerator. Heat the other half in a
small sauce pan until boiling then reduce heat
and simmer for 5 minutes. Grill chicken over
medium-high heat until center is no longer pick
(around 8 minutes per side, depending on the
thickness of the chicken). Baste with sauce from
pan frequently and serve.
Serves 4.
Nutritional Information:
Calories: 220, Total Fat: 8g, Saturated Fat: 2g,
Sodium: 685, Carbs: 10g, Fiber: 1g, Protein: 25g
Directions
Combine rice, cucumber, tomato, parsley,
mint, green onions, olive oil, lemon juice,
salt and pepper in large bowl. Toss well
and chill.
Nutrition Facts: (per 1/6 of recipe),
Calories, 201; Total Fat, 10g; Sodium,
204mg; Total Carbohydrate, 25g; Dietary
Fiber, 2g; Protein, 3g.
QUIZ
1) What are the three main types of eating disorders.?
a) _______________
b) _______________
6) What kind of symptom for the ANOREXIA NERVOSA ?
a) self-starvation and excessive weight loss.
b) secretive cycle of binge eating followed by purging.
c) uncontrolled, impulsive, or continuous eating beyond the point of
feeling comfortably full
c) _______________
2) Name two theories regarding the causes of eating disorders.
7) Eating fast food burger are good for the health.
a) True
b) False
a)___________________________________________.
b)___________________________________________.
3) What are the main tips of a healthy cooking?
_____________________________________________________.
4) Name six nutrients that can be found in food?
a) _________________
b) _________________
c) _________________
d) _________________
e) _________________
d) _________________
5) Name two unhealthy foods sell at the fast food that make a
person to become obese?
a) _______________________
b) _______________________
8) Anorexia is marked by:
a) preoccupation with losing weight to the point of becoming emaciated
b) eating huge amounts of food
c) purging by throwing up
d) Dieting
9) Eating disorders are caused by dieting.
a) True
b) False
10) Bulimia is treated by:
a) antidepressant medications
b) putting the bulimic on a diet so she won't binge anymore
c) hiding food from her
d) not allowing her to leave your sight after she eats, making purging impossible
11) Eating disorders most often strike
a) young women between 12 and 25, across all socioeconomic and ethnic lines
b) overweight people
c) Athletes
d) young professionals, who are on the "fast-track“
12) What are the four main groups of dietary fats?
a) Saturated, mono-unsaturated, polyunsaturated and dissaturated.
b) Saturated, mono-unsaturated, polyunsaturated and omega-plex.
c) Saturated, mono-unsaturated, polyunsaturated and trans fats.
QUIZ
1) What are the three main types of eating disorders.?
a) Anorexia Nervosa
b) Bulimia Nervosa
6) What kind of symptom for the ANOREXIA NERVOSA ?
a) self-starvation and excessive weight loss.
b) secretive cycle of binge eating followed by purging.
c) uncontrolled, impulsive, or continuous eating beyond the point of
feeling comfortably full
c) Binge Eating Disorder
2) Name at least two theories regarding the causes of eating
disorders.
a) Media image
b) Family or genetic
3) What are the main tips of a healthy cooking?
There are Steaming, stir-fry, boiling, grilling, roasted & bake
4) Name six nutrients that can be found in food?
a) Fat (minimise this)
b) Saturated fat (minimise this)
c) Cholesterol (minimise this)
7) Eating fast food burger are good for the health.
a) True
b) False
8) Anorexia is marked by:
a) preoccupation with losing weight to the point of becoming emaciated
b) eating huge amounts of food
c) purging by throwing up
d) Dieting
9) Eating disorders are caused by dieting.
a) True
b) False
10) Bulimia is treated by:
a) antidepressant medications
b) putting the bulimic on a diet so she won't binge anymore
c) hiding food from her
d) not allowing her to leave your sight after she eats, making purging impossible
d) Sodium (minimise this)
e) Vitamins
d) Calcium
5) Name two unhealthy foods sell at the fast food that make a
person to become obese?
a) Burger
b) Fried chicken
11) Eating disorders most often strike
a) young women between 12 and 25, across all socioeconomic and ethnic lines
b) overweight people
c) Athletes
d) young professionals, who are on the "fast-track“
12) What are the four main groups of dietary fats?
a) Saturated, mono-unsaturated, polyunsaturated and dissaturated.
b) Saturated, mono-unsaturated, polyunsaturated and omega-plex.
c) Saturated, mono-unsaturated, polyunsaturated and trans fats.
Summary
• Do not eat junk food from fast food outlets ever.
• Make sure your food includes fresh fruit and
vegetables.
• Limit cakes, sweets, crisps and chips.
• Avoid too much deep frying.
• Exercise and drink lots of water.
• Speak to a doctor or friends if you have an eating
disorder.
• Do not take diet pills unless given to you by your
doctor.
• Eat a good breakfast, lunch and dinner – avoid eating
extra food at work
Useful links
• Check your weight here:
• http://www.bmi-calculator.net/metric-bmi-calculator.php
• Ministry of Health
•
http://www.moh.gov.bn/healthpromotions/healthtopics.htm