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8/9/2019 Your Prescription to Thrive-NutritionEducation at Workplace
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Directions for: the RIGHT foods, With RIGHT Amounts, at RIGHT Time, In RIGHT Combos
How Healthy EatingHow Healthy Eating
&&an Active Lifestylean Active Lifestyle
be Yoursbe Yours
Your Prescription to thriveYour Prescription to thrive
Nutrition education initiative at Workplaceutrition education initiative at Workplace
Ms.Ms. ShailyShaily ChauhanChauhan && ShivaliShivali ChauhanChauhanNutritionist and Dietitiansutritionist and Dietitians
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1.Diet1.Diet -- NutritionNutrition
2.Physical activity2.Physical activity
3.Health3.Health-- Know your numbersKnow your numbers
Your Prescription to thriveYour Prescription to thrive 1
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DietDiet -- NutritionNutrition
Physical activityPhysical activity
HealthHealth-- KnowKnowour numbersour numbers
Your Prescription to thriveYour Prescription to thrive 2
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Physical activity &Physical activity &
body functionsbody functionsEnergy in =Energy in =
Maintaining a Healthy Weight is a Balancing ActMaintaining a Healthy Weight is a Balancing Act 3
consumedconsumed
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8/9/2019 Your Prescription to Thrive-NutritionEducation at Workplace
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Smart selection of FoodSmart selection of Food 6
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All types of breads, preferablyAll types of breads, preferablywholegrainwholegrain
FruitsFruits freshfresh
VegetablesVegetables fresh and frozenfresh and frozen
LegumesLegumes kidney beans, peaskidney beans, peas
ReducedReduced--fat dairy productsfat dairy products
Lean meat, fish and poultryLean meat, fish and poultry
GREENGREEN Have PlentyHave Plenty 7
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Because they:Because they:
Are good sources of nutrients.Are good sources of nutrients.
Contain less fat and/orContain less fat and/ora e sugar an or sa .a e sugar an or sa .
Help to avoid an intake ofHelp to avoid an intake of
..
Reasons to have these in plentyReasons to have these in plenty 8
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Smart selection of FoodSmart selection of Food 9
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Dairy foodsDairy foods
Commercial bakery productsCommercial bakery productsLowFat
HighFat
Processed meatsProcessed meats
Some savour biscuits, o corn, breadsSome savour biscuits, o corn, breads
Some cakesSome cakes
Some iceSome ice--creams, milkcreams, milk--based icebased iceconfections and dairy dessertsconfections and dairy desserts
Fruit juicesFruit juices
rea as cerea srea as cerea s re ne w a ere ne w a esugarssugars
ORANGE: Select CarefullyORANGE: Select Carefully 10
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8/9/2019 Your Prescription to Thrive-NutritionEducation at Workplace
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Smart selection of FoodSmart selection of Food12
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Soft drinksSoft drinks
Energy drinksEnergy drinks
Flavoured mineral waterFlavoured mineral waterSweets and Fried SnacksSweets and Fried Snacks
Deep fried foodsDeep fried foods
Crisps, chips and similar productsCrisps, chips and similar products astriesastries
Chocolate coated and premium iceChocolate coated and premium ice--creamscreams
CreamCream--filled buns/cakes/slicesfilled buns/cakes/slices
Lar e serves of cakesLar e serves of cakes
13
RED: Have OccasionallyRED: Have Occasionally
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Because they:Because they:
lack adequate nutritional valuelack adequate nutritional value
are high in fat and/orare high in fat and/or
added sugar and/or saltadded sugar and/or salt
can contribute excess caloriescan contribute excess calories
Choose your occasion14
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--
HealthHealth-- Know ourKnow our
Your Prescription to thriveYour Prescription to thrive 15numbersnumbers
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If you drive to work or stores,If you drive to work or stores,park in a space far away frompark in a space far away fromthe door and walkthe door and walk
Purchase aPurchase aConsider strengthConsider strengthpedometer aimpedometer aimfor 10,000for 10,000steps per daysteps per day
training for 20 minutestraining for 20 minutes22--3 times per week3 times per week
Walk onWalk onyouryourlunchlunch
DisplayDisplayexerciseexercise
Try exercisingTry exercisingTake theTake thestairsstairs
Forward your Feet to your fitnessForward your Feet to your fitness 17
prescription inprescription ina visible placea visible place
groupgroup
wheneverwheneverpossiblepossible
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WalkingWalking
SwimmingSwimming
CyclingCycling
JoggingJogging -- Minimum 20/30Minimum 20/30minutes/ daminutes/ da
Fat Burning Physical activitiesFat Burning Physical activities18
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COFFEECOFFEE
CoffeeCoffee
Mocha CoffeeMocha Coffee
syrup)syrup)
45 calories45 calories How many caloriesHow many calories
19
are n o ay s co eeare n o ay s co ee
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COFFEECOFFEE
CoffeeCoffee
Mocha CoffeeMocha Coffeemocha syrup)mocha syrup)
45 calories350 calories
Calorie Difference: 305 calories20
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Maintaining a Healthy Weight is a Balancing ActMaintaining a Healthy Weight is a Balancing ActCalories In = Calories OutCalories In = Calories Out
How long will you have to walk in orderHow long will you have to walk in orderto burn those extra 305 calories?*to burn those extra 305 calories?*
*Based on 55 -65 kg weight person21
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a n a n ng a ea y e g s a a anc ng ca n a n ng a ea y e g s a a anc ng cCalories In = Calories OutCalories In = Calories Out
If you walk 1 hour and 20 minutes, you
will burn approximately 305 calories.*
*Based on 55*Based on 55--65 kgs weight of person65 kgs weight of person22
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CHICK EN STIR FRYCHICK EN STIR FRY
20 Years Ago20 Years Ago TodayToday
435 calories435 calories How man calories are inHow man calories are in
2 cups2 cups todays chicken stir fry?todays chicken stir fry?
23
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CHICK EN STIR FRYCHICK EN STIR FRY
20 Years Ago20 Years Ago TodayToday
435 calories435 calories
2 cups2 cups
4 cups4 cups
Calorie Difference: 430 caloriesCalorie Difference: 430 calories24
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Maintaining a Hea t y Weig t is a Ba ancing ActMaintaining a Hea t y Weig t is a Ba ancing ActCalories In = Calories OutCalories In = Calories Out
How long will you have to do aerobic
dance to burn those extra 430 calories?*
*Based on 55*Based on 55--65 kgs weight of person65 kgs weight of person25
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Calories In = Calories OutCalories In = Calories Out
If you do aerobic dance for 1 hour and 5 minutes
you will burn approximately 430 calories.*
*Based on 55*Based on 55--65 kgs weight of person65 kgs weight of person 26
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COOKIESCOOKIES
20 Years Ago20 Years Ago TodayToday
55 calories55 calories1.5 inch diameter1.5 inch diameterHow many calories are inHow many calories are intodays large cookie?todays large cookie?
27
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COOKIESCOOKIES
20 Years Ago20 Years Ago TodayToday
55 calories55 calories1.5 inch diameter1.5 inch diameter 275 calories275 calories3.5 inch diameter3.5 inch diameter
Calorie Difference: 220 calories28
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Maintaining a Healthy Weight is a Balancing ActCalories In = Calories Out
How long will you have to wash the car to
burn those extra 220 calories?*
*Based on 55*Based on 55--65 kgs weight of person65 kgs weight of person 29
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Calories In = Calories OutCalories In = Calories Out
If you wash the car for 1 hour and 15 minutes you
will burn approximately 220 calories.*
*Based on 55*Based on 55--65 kgs weight of person65 kgs weight of person 31
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POPCORNPOPCORN
270 calories270 calories
How many caloriesHow many calories
cupscups are n o ay s argeare n o ay s argepopcorn?popcorn?
32
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POPCORNPOPCORN
20 Years Ago20 Years Ago TodayToday
ca or esca or es5 cups5 cups
ca or esca or es11 cups11 cups
Calorie Difference: 360 caloriesCalorie Difference: 360 calories 33
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Maintaining a Hea t y Weig t is a Ba ancing ActCalories In = Calories Out
How long will you have to doswimming in order to burn the extra 360
calories?*
*Based on 55*Based on 55--65 kgs weight of person65 kgs weight of person 34
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Calories In = Calories Out
If you do water aerobics for 1 hour and 15
minutes you will burn approximately 360 calories.*
*Based on 55*Based on 55--65 kgs weight of person65 kgs weight of person 35
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DietDiet -- NutritionNutrition
Physical activityPhysical activity Know your ABCKnow your ABC
HealthHealth-- Know yourselfKnow yourself
Your Prescription to thriveYour Prescription to thrive 36
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Know yourKnow your Body Mass IndexBody Mass Index
NumbersNumbers Waist to Hip ratioWaist to Hip ratio
A1C testA1C test BloodBloodSugar levelsSugar levels
ABCsABCs
B oo PressureB oo Pressure
o es eroo es ero -- oooolipid levelslipid levels
Manage yourself, it help lower your chances of having a heart attack, a stroke, or otherManage yourself, it help lower your chances of having a heart attack, a stroke, or other37
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KnowKnow
youryourNumbersNumbers
Waist to hip ratioWaist to hip ratio
Know ouKnow ouA1C testA1C test Blood Sugar levelsBlood Sugar levels
ABCsABCs
oo ressureoo ressure
Blood lipid (fats) lab testsBlood lipid (fats) lab tests
Body MassBody MassBMI is a measure which takes into account aBMI is a measure which takes into account a
Index (BMI)Index (BMI)
fat in adults.fat in adults.
An accurate ways to determine when extra pounds translate into health risks.An accurate ways to determine when extra pounds translate into health risks. 38
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KnowKnowourour
Body Mass IndexBody Mass Index
NumbersNumbers Waist to Hip ratioWaist to Hip ratio
Know youKnow youABCsABCs
A1C testA1C test Blood Sugar levelsBlood Sugar levels
Blood PressureBlood Pressure
Waist to HiWaist to Hi
It is concerned not only with how much fat anIt is concerned not only with how much fat an
adult has, but also where that fat is located onadult has, but also where that fat is located on
the bod . The hi her the ratio the hi her thethe bod . The hi her the ratio the hi her theRatioRatio risk of heart disease and other obesityrisk of heart disease and other obesity--relatedrelated
disorders.disorders.
Contributing Factors:Contributing Factors: Waist Circumference: M >94, F >80 cmsWaist Circumference: M >94, F >80 cms 40
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excellentexcellent goodgood averageaverage highhigh extremeextreme
malemale < 0.85< 0.85 0.850.85 -- 0.900.90 0.900.90 -- 0.950.95 0.950.95 -- 1.001.00 > 1.00> 1.00
femalefemale < 0.75< 0.75 0.750.75 -- 0.800.80 0.800.80 -- 0.850.85 0.850.85 -- 0.900.90 > 0.90> 0.90
Distribution of fat is evaluated by dividing waist size by hip sizeDistribution of fat is evaluated by dividing waist size by hip size 41
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KnowKnow Body Mass Index
NumbersNumbers Waist CircumferenceWaist Circumference
Know youKnow you
A1C testA1C test Blood Sugar levelsBlood Sugar levels
ss Blood PressureBlood Pressure
Blood lipidBlood lipid(fats)(fats)
lab testslab tests
A is for the A1C test. It shows how well yourA is for the A1C test. It shows how well your
A1C testA1C test Blood SugarBlood Sugar
last 3 months.last 3 months. Have this blood test at leastHave this blood test at leasttwice a year. Your result will tell you whattwice a year. Your result will tell you what
our avera e blood lucose level was for theour avera e blood lucose level was for the
past 2 to 3 months.past 2 to 3 months.
The goal for A1C for most people is less than 7.The goal for A1C for most people is less than 7. 42
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Blood Sugar
CategoryCategory
of aof a
personperson
FastingFasting
ValueValue
(mg/dl)(mg/dl)
MaximumMaximum
ValueValue
( mg/dl)( mg/dl)
Value 2 hours afterValue 2 hours after
consuming glucoseconsuming glucose
( mg/dl)( mg/dl)
NormalNormal LessLessthan 120than 120 Less thanLess than160160 Less than 120Less than 120
EarlyEarly
DiabetesDiabetes
120 to120 to
140140160 to 180160 to 180 120 to 140120 to 140
EstablishedEstablished
DiabetesDiabetes
MoreMore
than 140than 140
200 or200 or
moremoreMore than 140More than 140
43High blood glucose levels can harm your kidneys, feet, and eyesHigh blood glucose levels can harm your kidneys, feet, and eyes..
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KnowyourNumbers
Body Mass Index
Waist Circumference
Know youABCs
A1C test Blood Sugar levels
Blood Pressure
Blood li id fats lab tests
B is for Blood pressure. Blood pressure is theB is for Blood pressure. Blood pressure is the
force of the blood pushing against the wallsforce of the blood pushing against the walls
of the arteries.of the arteries.
Prevention is better then CurePrevention is better then Cure 44
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SystolicSystolicDiastolicDiastolic
CategoryCategoryopop
number)number)
(bottom(bottom
number)number)
Less thanLess thanormaorma
120120ess aness an
PrehypertensionPrehypertension 120120139139 80808989
High blood pressureHigh blood pressure
ageage
Stage 2Stage 2 160 or higher160 or higher 100 or higher100 or higher
High blood pressure makes your heart work too hard. It can cause heart attack, stroke 45
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KnowyourNumbers
Body Mass Index
Waist Circumference
A1C test Blood Sugar levels
Know youABCs
Blood Pressure
Blood lipid (fats) lab tests
C is for Cholesterol. Bad cholesterol, or LDL,o es ero Blood lipidlevels
can build up and log your blood vessels. It
can cause a heart attack or a stroke.
The LDL oal for most eo le is less than 100
Contributing FactorsContributing Factors 46
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Total Cholesterol( mg/dl)
Under 200
LDL (bad) Cholesterol( mg/dl)
Under 100
HDL (good) Above 40 (men)o es ero mg ove women
r g ycer es mg n er
Ref: Obesity: Preventing and Managing the Global Epidemic, 2000, WHORef: Obesity: Preventing and Managing the Global Epidemic, 2000, WHO 47
Diet -Nut r i t ion
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Pay attention to portions; avoid superPay attention to portions; avoid super--sizingsizing
,,Set regular times to eat: 3 meals and no more than 2 snacks per daySet regular times to eat: 3 meals and no more than 2 snacks per dayLimit high fat foodLimit high fat foodIncrease daily intake of fruits and vegetables: at least 5, aim for 7Increase daily intake of fruits and vegetables: at least 5, aim for 7--99Since fiber can increase the feeling of fullness, aim for 2Since fiber can increase the feeling of fullness, aim for 2--3 servings of3 servings of
whole grain food per daywhole grain food per dayLimit sweetened beverages, drink water or nonfat or 1% milkLimit sweetened beverages, drink water or nonfat or 1% milk
Phys ica l Ac t i v i t yTake the stairs whenever possibleTake the stairs whenever possiblePurchase a pedometer; aim for 10,000 steps per dayPurchase a pedometer; aim for 10,000 steps per day
Display exercise prescription in a visible placeDisplay exercise prescription in a visible place
Phys ica l Ac t i v i t y
you r ve to wor or stores, par n a space ar away rom t e oor an wayou r ve to wor or stores, par n a space ar away rom t e oor an waIf you take public transportation, get off a stop early and walkIf you take public transportation, get off a stop early and walkWalk on your lunch breakWalk on your lunch breakTr exercisin with friends or a rouTr exercisin with friends or a rou
Consider strength training for 20 minutes 2Consider strength training for 20 minutes 2--3 times per week3 times per week
K now Your Num bersa s o p ra o,a s o p ra o,
Blood Pressure & Blood Sugar & CholesterolBlood Pressure & Blood Sugar & Cholesterol
Diet & Health Directions to thriveDiet & Health Directions to thrive 48
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Nutrition
Shaily Chauhan
Health
Nutrition Education Initiative at Workplace!! 47
Diet