Transcript IT Sligo Healthy Eating Talk

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 MANAGEMENT
BEHAVIOUR CHANGE
DIETARY CHANGE
PHYSICAL ACTIVITY
Stages of Change
Not considering change
Considering change
Deciding on change
Returning to pre-change
behaviour
Changing behaviour
Change adopted
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1 MILE = 100 CALORIES
1LB OF FAT = 3500 KCALS
(1.6 KM)
Physical Activity
Calorie Intake
e.g. 250 kcals or
e.g. 250 kcals
2.5 miles walking
4km
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.
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 Plate
EAT MORE……
Whole –wheat bread
Whole-wheat pasta
Brown & wild Rice
Whole Oats and Oatmeal
Oat bran
EAT LESS……
×
×
×
×
White Bread
White Rice
White pasta
Refined Cereals
INCREASING FIBRE INTAKE
Fruit 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 drinks!!!
ALCOHOL
1 single vodka and coke
120 kcal
(Reduce to 75kcal by switching to
diet coke)
1 glass wine 125mls
100 kcal
1 pint Guinness
190 kcal
1 bottle beer
140 kcal
EXERCISE
How Often?
- at least 5 days per week
How Long?
- 30 mins
How Hard?
- Moderate intensity
What type?
- Aerobic
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 Plate
TRAFFIC LIGHT GUIDE PER 100G
Thank you
Questions ?
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