LEARN HOW TO LIVE HEALTHY

LEARN HOW TO LIVE HEALTHY BY: MASUD Safi

LEARN HOW TO LIVE HEALTHY Eating a healthy diet is a important part of the healthy Lifestyle Various verses and texts within Islam promote the eating of healthy wholesome food and eating in moderation. Allah clearly states in the Quran: • Eat of the good things which We have provided for you. (2:173) • Eat of what is lawful and wholesome on the earth. (2:168) • Eat and drink, but avoid excess. (20:81)

EATING AND BEING HEALTHY

EATING AND BEING HEALTHY All of the food you eat is made up mostly of carbohydrates, proteins and fats. Each of these nutrients has a specific Amount of ENERGY (calories) that it provides to the body. How much energy do foods have in them?

EATING AND BEING HEALTHY How do we measure energy in foods? Energy in food is measured in calories. How many calories do we need per day? • Women should have a diet of no more than 2,000 calories/day, • Men no more than 2,500/day.

EATING AND BEING HEALTHY What is a Carbohydrate? Carbohydrates include foods composed of starches, sugar and/or fiber. Our bodies break down carbohydrates in order to make glucose. Glucose is a sugar that our body uses to give us energy. How much Carbs should We eat per day? A person who eats approximately 2,000 calories per day should take in about 250 grams of carbohydrates (2,000 x 50/ 100= 1,000 calories and 1,000 divided by 4 = 250g).

THERE ARE TWO KINDS OF CARBOHYDRATES IN FOOD SIMPLE AND COMPLEX CARBS SIMPLE (BAD) CARBS COMPLEX (GOOD) CARBS What is complex carbs? The term “good” carbs refer to fibre rich carbohydrates. Why complex carbs good for you? Digested slowly Helping you feel full longer keeping blood sugar and insulin levels stable What is simple carbs? The foods that are refined or processed all of the good things such as bran, fibre, and nutrients has been removed from it Why is simple carbs bad for you? • Offer little to no nutritional value. • Bad carbs digest quickly and cause spikes in blood sugar levels and energy. • Causes weight gain.

FOOD THAT HAVE GOOD AND BAD CARBOHYDRATES FOODS THAT CONTAIN BAD CARBS FOODS THAT CONTAIN GOOD CARBS Fruits (Whole oranges, grapefruit, apples, etc.) Green vegetables (lettuces, broccoli, cabbage, spinach) Legumes (black beans, pinto beans, lima beans, etc) Garlic, onions, Whole grains. • White potatoes (without skins) • White sugar • Processed cereals • Anything made from white flour • white rice

FAT: THE GOOD THE BAD AND THE UGLY What is fat? Fat is an important nutrient for your health. It plays many different roles in your body: What do we need fat? • Provides back-up energy if blood sugar supplies run out (after 4-6 hours without food). • Provides insulation under the skin from the cold and the heat. • Protects organs and bones from shock and provides support for organs. • It helps your body grow and develop.

FAT: THE GOOD THE BAD AND THE UGLY How much fat should we eat per day? If we eat 2000 cal/day about 250 calories should come from Fat. Which is about 65g of fat. The type and amount of fat you eat are important. Choosing the right amount and types of oils and fats can lower your risk of developing certain diseases such as heart disease. There are three kinds of fat in foods: • The good: unsaturated • The bad: saturated • The ugly: trans

FAT: THE GOOD THE BAD AND THE UGLY UNSATURATED FAT LIQUID AT ROOM TEMP What is unsaturated fat? Unsaturated fats are more commonly known as vegetable oils, since they are almost always plant-based. This type of fat remains in a liquid or oily state at room temperature, and is thought to be the healthiest option of the three types of fat. Why should we eat unsaturated fat? To reduce the risk of heart disease.

FAT: THE GOOD THE BAD AND THE UGLY THE GOOD: UNSATURATED FAT FOOD CONTAINING UNSATURATED FAT Which food contain Unsaturated Fat? • fatty fish (like herring mackerel, salmon, trout and smelt) • fish oils • nuts and seeds (like cashews, pecans, almonds and peanuts) • vegetable oils (like canola, olive, corn, flaxseed, soybean and sunflower)

FAT: THE GOOD THE BAD AND THE UGLY THE BAD: SATURATED FAT PLAQUE BUILD UP IN THE ARTERIES What is saturated fat? Saturated fats are mostly found in animal products. Why saturated fat bad for us? It has been shown to raise LDL or "bad“ Cholesterol levels. Having high LDL Cholesterol levels increases your risk For Heart disease. It can also lead to plaque build up in the arteries, which can lead to heart disease, high blood pressure, and diabetes.

FAT: THE GOOD THE BAD AND THE UGLY FOOD THAT CONTAIN SATURATED FAT IMAGE OF FOOD THAT CONTAIN HIGH SATURATED FAT Which food contains Saturated fat? • animal foods (like beef, chicken, lamb and veal) • dairy products (like butter, cheese and whole milk) • commercially baked foods, processed foods and fried foods. Choosing lower-fat meat and dairy Products can help reduce the amount of Saturated fat in your diet.

FAT: THE GOOD THE BAD AND THE UGLY THE UGLY: TRANS FAT IMAGE OF FOOD THAT CONTAIN TRANS FAT Which food contains trans fat? margarines (especially hard margarines) commercially fried foods What is trans fat? Trans fat is made from a chemical process Known as "partial hydrogenation." This is when liquid oil is made into a solid fat. Why is it bad for our health? • Trans fat has been shown to raise LDL or "bad“ Cholesterol levels, which increases your risk for heart disease. • Trans fat also lowers HDL or "good "cholesterol. A low level of HDL-cholesterol is also a risk factor for heart disease.

EATING AND BEING HEALTHY PROTEIN TRY DIFFERENT TYPE OF PROTIEN Why do we need protein? • Provide you with energy, • Help build enzymes and hormones, • Help maintain acid-base balance • Aid in creation of antibodies. How much protein do we need daily? If you are on a 2,000 calorie diet, you Should consume 175 g of protein on a daily basis. Which food contains protein? Meats, poultry, fatty fish, nuts and seeds.

SIGNS AND SYMPTOMS OF TOO MUCH PROTEIN IN YOU DIET consuming too much protein can harm your body Lower Back Pain Protein contains amino acids. When you eat too much protein, your body breaks down the extra amino acids and converts them first to Ammonia and then urea. An excess of urea in your kidneys, can cause your lower back to ache. The more protein you eat, the more water you're likely to lose through sweat or urine. Excess Sweating or Urination While on a high-protein diet you may notice an increase in how much you sweat or how many times you need to go to the bathroom during the day.

LEARN TO READ NUTRITION FACTS FOOD LEBLES NUTRITION FACTS FOOD LEBLES Compare Snacks!Keep an eye on Saturated Fat, Trans Fat and Cholesterol! Mini-Sandwich Crackers Saturated Fat : 2g+ Trans Fat : 2gCombined Amt.: 4g Cholesterol: 1 % DV Potato Chips Saturated Fat : 2g+ Trans Fat : 0gCombined Amt.: 2g Cholesterol: 0 % DV Frozen Potatoes (e.g., French Fries) Saturated Fat : 1g+ Trans Fat : 1.5gCombined Amt.: 2.5g Cholesterol: 0 % DV

VITAMINS AND MINERALS What are vitamins and minerals? Vitamins and minerals are considered essential nutrients. What do they do for our body? They perform hundreds of roles in the body. • Help build up bones, • Heal wounds, • Bolster our immune system. • Convert food into energy, and repair cellular damage.

LEARN HOW TO LIVE HEALTHY