Transcript Designing A Healthy Diet

Designing A Healthy Diet
By: Gabrielle Noch &
Elizabeth Gooden
What is a Diet?
• Diet: A particular selection of food, especially as designed or
prescribed to improve a person's physical condition or to prevent or
treat a disease.
• In addition to designing a helpful diet, consistent exercise and
nutrition are key to keeping up one's diet plan.
• http://dictionary.reference.com/browse/diet?fromAsk=true&o=100074
BMI
• Body mass index: is a measure of body fat based on height and
weight that applies to adult men and women. BMI is a person's
weight divided by his or her height in. The National Institutes of
Health (NIH) now defines normal weight, overweight, and obesity
according to BMI instead of height/weight charts. Overweight is a
BMI of 27.3 or more for women and 27.8 or more for men. Obesity
is a BMI of 30 or more for either sex (about 30 pounds overweight).
A very muscular person might have a high BMI without health risks.
Cite To Calculate BMI: http://www.nhlbisupport.com/bmi/
• http://www.medterms.com/script/main/art.asp?articlekey=16125
High Blood Pressure
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Hypertension is the term used to describe high blood pressure.
Blood pressure is a measurement of the force against the walls of your arteries as your heart pumps blood
through your body.
About 1 in 3 U.S., 68 million, have high blood pressure, which increases the risk for heart disease and
stroke, leading causes of death in the United States. High blood pressure is called the "silent killer"
because it often has no warning signs or symptoms, and many people don't realize they have it
Normal blood pressure is when your blood pressure is lower than 120/80 mmHg most of the time.
High blood pressure (hypertension) is when your blood pressure is 140/90 mmHg or above most of the
time
If your blood pressure numbers are 120/80 or higher, but below 140/90, it is called pre-hypertension
Causes
•Stress/ Anxiety
•Pregnancy (pre-eclampsia)
•Ethnic Background (African Americans more likely)
•Obese
•Alcoholic
•Diabetes
•Smoker
Obesity
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Obesity occurs when a person consumes more calories than he or she burns. For many people this boils down to
eating too much and exercising too little. But there are other factors that also play a role in obesity. These may
include:
Age: As you get older, your body's ability to metabolize food slows down and you don't require as many calories to
maintain your weight.
Gender: Women tend to be more overweight than men. Men have a higher resting metabolic rate (meaning they
burn more energy at rest) than women, so men require more calories to maintain their body weight. Also, when
women become postmenopausal, their metabolic rate decreases.
Genetics: Obesity (and thinness) tends to run in families. In a study of adults who were adopted as children,
researchers found that participating adult weights were closer to their biological parents' weights than their
adoptive parents'. If your biological mother is heavy as an adult, there a 75% chance that you will be heavy. If your
biological mother is thin, there is also a 75% chance that you will be thin.
Environmental factors: Environmental factors include lifestyle behaviors such as what a person eats and how
active he or she is.
Physical activity: Active individuals require more calories than less active ones to maintain their weight. Also,
physical activity tends to decrease appetite in obese individuals while increasing the body's ability to metabolize
fat as an energy source.
Psychological factors: Many people eat in response to negative emotions such as boredom, sadness, or anger.
About 30% of people who seek treatment for serious weight problems have difficulties with binge eating. During a
binge-eating episode, people eat large amounts of food while feeling they can't control how much they are eating.
Illness: Hormone problems such as hypothyroidism (poorly acting thyroid slows metabolism), depression, and
some rare diseases of the brain that can lead to overeating.
Medication: Certain drugs,(steroids, antidepressants)
What Can Children do to maintain a healthy
lifestyle and diet?
• Kids today are leading lifestyles that are
unhealthy. They sit all day at school and then
come home to TV, video games and junk food.
• http://www.slimkids.com
Slim Kids Diet
• Slim kids is the only diet that is professional doctor and
dietician approved.
• This program is designed to help overweight or obese
children and overweight and obese teens of all ages.
• This diet will help you loose weight and it is a safe diet that
can be done at home.
• http://www.slimkids.com/program.asp
Children's Nutrition Ages 2-13
Ages 2-3 Girls and Boys
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Calories: 1,000-1,400 depending on growth and activity
level.
Protein: 2-4 ounces
Fruits: 1-1.5 cups
Vegetables: 1-1,5 cups
Grains: 3-5 ounces
Dairy: 2-2.5 cups
Ages 9-13 Girls
• Calories: 1,400-2,200
• Protein: 4-6 ounces
• Fruits: 1.5- 2 cups
• Grains: 5-7 ounces
• Dairy: 2.5- 3 cups
Ages 4 to 8 Girls
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Calories: 1,200- 1,800 depending on growth and activity
level.
Protein: 3-5 ounces
Fruits: 1-1.5 cups
Vegetables: 1.5- 2.5 cups
Grains: 4-6 ounces
Dairy: 2.5- 3 cups
Ages 4 to 8 Boys
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Calories: 1,200-2,000
Protein: 3-5.5 ounces
Fruits: 1-2 cups
Vegetables: 1.5-2.5 cups
Grains: 4-6 ounces
Dairy:2.5- 3 cups
Ages 9-13 Boys
• Calories: 1,600- 2, 600
• Proteins: 5- 6.5 ounces
• Fruits: 1.5- 2 cups
• Vegetables:2-3.5 cups
• Grains: 5-9 ounces
http://mayoclinic.com/health/recipes-forkids/MY01341
Ways to keep a Healthy Diet
for Children/ Pre-Teens
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Have regular family meals
Cook more meals at home
Get kids involved
Make a variety of healthy snacks available instead of
empty calorie snacks
• Limit portion sizes
• http://helpguide.org/life/healthy-eating-children-teens.htm
Balanced Diet for Teens
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The amount of vegetables for a average 15 year old girl with an average weight should obtain 2.5 cups a
day, for a boy 3.5 cups a day.
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Most teens should consume more fresh vegetables rather than fruit juices.
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The average fruit a teen should consume daily is 2 cups
Sample Healthy Diet Menu
Breakfast•
1 cup of cottage cheese with berries,
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1 hard boiled egg,
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1 cup of low fat milk or tea.
Lunch•
5 oz. of chicken breast
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1 bowl of vegetable soup
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1 baked potato
Snack•
1 glass of vegetable juice or smoothie
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1 whole wheat toast with a teaspoon of butter
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3-5 ounces of fish with salad.
http://www.healthy-dietpedia.com/healthy-diet-for-teenagers.html
http://www.livestrong.com/article/193353-balanced-diets-for-teens/
Balanced Diet for Adults
Whole Grains• Breakfast cereals
• Rice
• Pasta
• Bread
• Noodles
Vegetables-( 2.5-3.5 cups)
• Tomatoes
• Potatoes
• Carrots
• Green peas
• Broccoli
• http://www.buzzle.com/articles/
balanced-diet-chart.html
Meat, egg, and beans( 5.5-6.5 ounces)
Oils-(27-37 grams)
• Low fat mayonnaise
• Light salad dressing
• Vegetable oil
• Olive oil
• Additional low calorie foods
Fruits-(1.5-2 cups)
• Bananas
• Grapes
• Oranges
• Peaches
• Mangos
• Pineapple
• Berries
Dairy(3 cups)• Milk
• Yogurt
• Cheese
Water
• Water is an essential need to life and staying healthy.
• At least twenty percent of the water you need comes
from the foods you eat.
• Experts believe you can estimate the amount of water
you need by taking your weight in pounds and dividing
that by two
• Failure to drink enough water will lead to dehydration,
dizziness and cramps.
• http://nutrition.about.com/od/hydrationwater/a/watera
rticle.htmumber in half
• http://www.livestrong.com/article/445521-how-muchwater-does-the-human-body-need-daily/
Foods to Avoid
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Battered, and deep fried foods
Sugary sodas
Processed lunch meats
Greasy snack chips
White bread and refined pasta
Most canned spaghetti and ravioli
Sugary breakfast cereals
Frozen Fried Chicken, fish sticks and corn dogs
http://nutrition.about.com/od/nutrition101/a/keepitsimple.htm
Healthy Food
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Dark leafy greens
Fresh fruit 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
Grass fed beef and bison
Cold water oily ocean fish
Low fat milk or soy beverages
Vegetables such as green beans, peas, and broccoli.
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http://nutrition.about.com/od/nutrition101/a/keepitsimple.htm
Vitamins
• Vitamin A- Maintains healthy skin, protects against infection and
sunburn. Some sources that contain Vitamin A is Milk, Cheese,
Liver, carrots and butter.
• Vitamin B1- Aids in promoting normal appetite, and digestion.
Maintains healthy nervous system and prevents irritability. Sources
that contain Vitamin B1 include meat, fish, poultry, eggs and cereal.
• Vitamin B2-Aids in absorption of nutrients. Maintains healthy skin,
tongue, and lips. Food that contains Vitamin B2 would include milk
and green leafy vegetables
• Vitamin C-Maintains healthy bones, teeth and blood vessels.
Promotes healing of broken bones and wounds. Some sources
would include oranges and limes.
• Vitamin D-Aids in strengthening of bones and teeth. Some sources
would include tuna and sardines.
• http://www.wellbeing-nutrition.com/nutrition.htm
Citation Page
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Unknown. (2011, September 13). Healthy weight - it's not a diet, it's a lifestyle!. Retrieved
from http://www.cdc.gov/healthyweight/assessing/bmi/
Unknown. (2011, August ). Calculate your body mass index. Retrieved from
http://www.nhlbisupport.com/bmi/
Unknown. (2012). Your guide to lowering high blood pressure. Retrieved from
http://www.nhlbi.nih.gov/hbp/
Unknown. (2012, July 17). Cdc- high blood pressure. Retrieved from
http://www.cdc.gov/bloodpressure/
Flowers, A. (2012). Living with diabetes . Retrieved from http://www.diabetes.org/livingwith-diabetes/?loc=GlobalNavLWD
Unknown. (2012, March 19). Body mass index definition. Retrieved from
http://www.medterms.com/script/main/art.asp?articlekey=16125
Unknown. (2102, March 01). Healthy eating tips. Retrieved from
http://www.choosemyplate.gov/
Unknown. (2012). Retrieved from
http://dictionary.reference.com/browse/diet?fromAsk=true&o=100074
unknown. (2012). Slim kids. Retrieved from http://www.slimkids.com
unknown. (2012). Slim kids. Retrieved from http://www.slimkids.com/program.asp
Citation Page (Cont.)
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unknown. (2012, 08/12).Mayo Clinic. Retrieved from
http://mayoclinic.com/health/recipes-for-kids/MY01341
unknown. (2012). Help guide. Retrieved from http://helpguide.org/life/healthyeating-children-teens.htm
unknown. (2010). Healthy dietpedia. Retrieved from http://www.healthydietpedia.com/healthy-diet-for-teenagers.html
unknown. (2012). Live strong. Retrieved from
http://www.livestrong.com/article/193353-balanced-diets-for-teens
unknown. (2012). Buzzle. Retrieved from
http://www.buzzle.com/articles/balanced-diet-chart.html
unknown. (2012). Live strong. Retrieved from
http://www.livestrong.com/article/445521-how-much-water-does-the-humanbody-need-daily
unknown. (2012). Nutrition. Retrieved from
http://nutrition.about.com/od/nutrition101/a/keepitsimple
Harfleet, E. (2012). Wellbeing. Retrieved from http://www.wellbeingnutrition.com/nutrition.htm