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Healthy Eating

Why we should eat healthy food?

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Healthy Eating

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  1. Eating for a Healthy Life

  2. Dietary Guidelines Aim for Fitness • Aim for a healthy weight • Be physically active each day Build a Healthy Base • Let the Pyramid guide your food choices • Choose a variety of grains daily, especially whole grains • Choose a variety of fruits and vegetables daily • Keep food safe to eat

  3. Dietary Guidelines Choose Sensibly • Choose a diet that is low in saturated fat and cholesterol and moderate in total fat • Choose beverages and foods to moderate your intake of sugars • Choose and prepare foods with less salt • If you drink alcoholic beverages, do so in moderation

  4. Institute for Cancer Research • 1997 - Expert panel of scientists reviewed > 4,500 research studies and published the most comprehensive report ever concerning diet, nutrition, and cancer • The report shows that 30-40% of all cancers could be prevented through changing how we eat and exercise

  5. Diet and Health Guidelines for Cancer Prevention • Choose a diet rich in a variety of plant-based foods • Eat plenty of vegetables and fruits • Maintain a healthy weight and be physically active • Drink alcohol only in moderation if at all • Select foods low in fat and salt • Prepare and store food safely And always remember… Do not use tobacco in any form

  6. The Plate • 2/3 or more of the plate should be covered by plant-based foods – vegetables, fruits, whole grains, and beans – 1 or more vegetables or fruits and not just grain products • 1/3 or less of the plate should be covered by meat, fish, poultry, or low-fat dairy

  7. Vegetables and Fruits • 5 or more servings of vegetables and fruits each day • Research suggests this one dietary change could prevent as many as 20% of all cancers • Vegetables and fruits provide vitamins, minerals, and phytochemicals • Variety is important to get the widest array – dark green, deep orange, citrus

  8. Other Plant-based Foods • 7 or more servings of other plant-based foods such as whole grains and legumes • Whole grains are higher in fiber, vitamins, minerals, and phytochemicals than refined grains

  9. How Does It Look Again? • Stir-fry is the kind of meal that belongs on the Plate • Bursting with colorful vegetables, hearty grains, and cancer- fighting vitamins, minerals, and phytochemicals • Red meat, poultry, or seafood is used as a condiment to add flavor and texture

  10. How Does This Impact Weight Control? • It is about calories, not a magic protein vs. carbohydrate formula • Obesity became an epidemic in the U.S. at the same time portion sizes grew • Now “value meals” and “super sizes” are commonplace • Average calorie intake per day of Americans has risen from 1,854 to 2,002 over the last 20 years – 148 calories/day, which is estimated to add an extra 15 pounds per year (2)

  11. National Weight Control Registry • Developed at Brown Medical School • Studied > 3,000 American adults who lost an average of 60 pounds and kept it off for an average of 6 years • How do they do it? • Successful losers report 4 common behaviors: • Eat a low-fat, high-carbohydrate diet • They monitor themselves by weighing • They are very physically active (> 1 hour/day) • They eat breakfast (3)

  12. Weight Loss • Remember the Plate? • It features more food and fewer calories (the real culprit) • Eating meals with plenty of vegetables, fruits, whole grains, and beans will make you feel more satisfied and help keep your weight in a healthy range • A diet based on these foods can help prevent cancer, heart disease, diabetes mellitus, stroke, hypertension, and other debilitating conditions

  13. Hallmarks of Unhealthy Diets • They promote quick weight loss – loss of muscle and water • They limit food selections and dictate specific rituals • They use testimonials from famous people and tie the diet to well-know cities • They bill themselves as cure-alls • They often recommend supplements • No attempts are made to change eating habits permanently • They are generally critical of and skeptical about the scientific community (4)

  14. The Final Message • There is NO need to follow the latest diet trend • Keep an eye on the kinds of food on your plate and the size of portions • Enjoy the wonderful variety of healthy foods with which God has blessed us

  15. THANK YOU

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