Lifestyle and Healthy Eating Habits - Slideshow

Introduction

"Every time you eat or drink, you are either feeding disease or fighting it." - Heather Morgan

Lifestyle Modification Our genes have not changed for the past thousands of years, but we have changed from a primitive hunter-gatherer caveman to a sophisticated modern man, especially in the urban areas Gains: Improved living conditions, variety of foods, better transportation and communication, eradication of communicable diseases Losses: More and wrong eating, less physical activity, more stress...leading to lifestyle diseases - Obesity, Diabetes, Hypertension and Cardiovascular diseases

What is Lifestyle?

Lifestyle refers to a set of attitudes, habits, or possessions associated with a particular person or group

LIFESTYLE
FACTORS	DETERMINANTS
Diet	Education
Physical activity	Profession
Mental stress	Income & wealth
Work pattern	Travel
Leisure time	Social factors
Habits	Family

What is Healthy Eating?

The Dietary Goal is....

To maintain a state of positive health and optimal performance by maintaining ideal body weight To have an adequate intake of all nutrients and prevention of deficiency diseases Prevention of chronic diet- related disorders

Food Pyramid

-The food pyramid offers a balanced approach to nutrition by categorizing foods into a structured hierarchy.

-At its base, whole grains and vegetables form the foundation, providing essential nutrients and fiber.

-As you move up, proteins and dairy are included, with fats and sweets reserved for occasional use, ensuring a well-rounded diet for overall health.

Eat Whole Grains

Whole Grains - the fiber is retained, enabling delayed digestion & subsequent absorption (E.g. Whole-wheat flour, oatmeal, whole wheat bread and brown rice)

Refined Grains - fiber is removed, resulting in faster digestion & absorption (E.g. Maida, vermicelli, semolina, white bread) Remember..... Colour is not a sign of whole grain Food products labeled as "multi-grain," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole-grain products .

Be Fiber Friendly

Select fresh fruit or vegetables rather than juice

Eat the skin and membranes of washed fruits and vegetables Choose bran and whole grain breads/cereals daily An increase in fiber should be accompanied by an increase in water Limit intake of processed foods and increase fresh ones. It is better to get fiber from foods rather than fiber supplements as foods are more nutritious

Learn Facts about Fats

No fat or oil can be consumed in unlimited quantities

No fat or oil is "totally safe" Have combination of oils Keep changing your oil every month Limit total consumption of oil or fat to 0.5kg/month/person Avoid deep or shallow fried foods Avoid reuse of oil, which is used for frying

Keep Cool

Water is rightly called the "silent nutrient." Next to oxygen, water is most needed for life

It maintains body temperature It carries nutrients to the cells and remove wastes from the cells It forms lubricating fluids for joints and cushions organs Being thirsty is not always an indicator for body's need for water. It's important to keep drinking during the day even if you're not thirsty

Eating Out

Is it Healthy.....It can be Made Healthy!

Table tips: Choose food wisely Ask for the dish recipe Order for what you need Eat slowly Watch your serving size Watch out for words like Jumbo, giant, deluxe Ask for substitutions (e.g. order fruit salad to substitute for an ice-cream) Limit alcohol.

Read Between the Lines

From the Food Labels

Know the... Serving size List of different ingredients Quantity of various nutrients Watch out for claims like... Sugar-free "No added sugar" Fat-free

To Summarize....

Eat a wide variety of foods every day

Space out your meals Eat high-fiber foods Trim the fat Use less added sugar & salt Do not skip meals Eat your meals at approximately the same time each day If you need a snack, space it approximately 2-3 hrs before or after a meal Aim for moderate and consistent portions of food at each meal