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

MANAGEMENTBEHAVIOUR CHANGE

DIETARY CHANGE

PHYSICAL ACTIVITY

Considering change

Deciding on change

Changing behaviour

Change adopted

Not considering change

Returning to pre-change behaviour

Stages of Change

www.nutrimission.ie

1 MILE = 100 CALORIES 1LB OF FAT = 3500 KCALS(1.6 KM)

Physical Activity

e.g. 250 kcals or

2.5 miles walking

4km

Calorie Intake

e.g. 250 kcals

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.

New Food Pyramid

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 PlatePortion Control Plate

Half Fill Plate

with…

Watch your portion of…

Watch your portion of…

EAT MORE…… EAT LESS……

Whole –wheat bread

Whole-wheat pasta

Brown & wild RiceWhole Oats and

OatmealOat bran

× White Bread× White Rice× White pasta× Refined

Cereals

INCREASING FIBRE INTAKEFruit 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 1 bottle of wine = 7 – 10 standard drinks!!!drinks!!!

ALCOHOL

1 single vodka and coke120 kcal(Reduce to 75kcal by switching to diet coke)

1 glass wine 125mls100 kcal

1 pint Guinness 190 kcal

1 bottle beer140 kcal

EXERCISE

How Often? - at least 5 days per week

How Long? - 30 mins

How Hard? - Moderate intensity

What type?- Aerobic

Join Wellness Challenge Campus 5k

- 20th March

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 PlatePortion Control Plate

Half Fill Plate

with…

Watch your portion of…

Watch your portion of…

TRAFFIC LIGHT GUIDE PER 100G

Thank you

Questions ? www.nutrimission.ie

Wellness

Challenge

2013

Students 10 Euros