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A CRASH COURSE – IN HEALTHY EATING!. Ros Sambell Nutritionist. What do you want to get from today?. What I was hoping to cover!. Portion control Why worry Lets be practical Bit about fat Food labels Food Finance What do you eat?.

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Presentation Transcript
what i was hoping to cover
What I was hoping to cover!

Portion control

Why worry

Lets be practical

Bit about fat

Food labels

Food Finance

What do you eat?

slide6

Honesty is now the

marketing gimmick

portion control gone mad
Portion control gone mad!

It’s not rocket science, learn to listen to your body and trust your instincts!

slide9

Hmmmmmmmm!

Maybe they are not just there for the burgers?

slide10

Today

20 Years Ago

333 calories

1398kj

How many calories are in today’s cheeseburger?

slide11

CHEESEBURGER

Today

20 Years Ago

333 calories

1398kj

590 calories

2478kj

Calorie Difference: 257 calories

1079kj

slide12

Maintaining a Healthy Weight is a Balancing Act

Calories In = Calories Out

How long will you have to lift weights in order

to burn theextra 257 calories (1079kj)?*

*Based on 59kg person

slide13

Calories In = Calories Out

If you lift weights for1 hour and 30 minutes,you will burn approximately 257 calories.*

a final word on portion control
A final word on portion control

“Never eat more than you can lift.”

~Miss Piggy

slide15

Cross section of a coronary artery showing plaque (fatty deposits) build up.

[B&B Photos/Custom Medical Stock Photo]

why worry
Why Worry?

Men are more likely to suffer

You are less likely to die

More likely to suffer disability

What things can you spot in this

MRI?

1) the obese person's knees look ready to buckle2) the obese person's heart has shifted to accommodate their girth.3) the heart on the obese MRI looks like a fatty steak. It has enlarged

slide17

What can we do about it

– lets be practical?

Lets ask ourselves

some questions?

what s important
What’s important?

Three aspects need to be looked at:

1. Total fat content of diet

2. Total energy content of diet

3. Emotional / psychological

behaviours toward intake

what equals 200 calories
What equals 200 calories?

Potato Chips37 grams = 200 Calories

Snickers Chocolate Bar41 grams = 200 Calories

Butter28 grams = 200 Calories

4 teaspoons, most people

Spread 3 teaspoons on their

Toast in the morning

French Fries73 grams = 200 Calories

thinking people eat too much intellectual work found to induce excessive calorie intake

Thinking People Eat Too Much: Intellectual Work Found To Induce Excessive Calorie Intake.

True or False?

  • Blood samples taken before, during, and after each session revealed that intellectual work causes much bigger fluctuations in glucose and insulin levels than rest periods.
  • "These fluctuations may be caused by the stress of intellectual work, or also reflect a biological adaptation during glucose combustion,"
  • The body could be reacting to these fluctuations by spurring food intake in order to restore its glucose balance, the only fuel used by the brain.
c arbohydrates
Carbohydrates

Don’t be tempted with sweeties or other quick fix items.

Whats the difference between simple and complex carbohydrates?

slide46

25

25 pieces = 100 calories/420kj

this gives y0u 90 calories
This gives y0u 90 calories!

Complex Carbohydrate

stop the energy slump
Stop the Energy Slump
  • Carbohydrates are the body’s preferred energy source.
  • BUT, consume too much glucose, too quickly, and you will be hit with an energy slump.
secret to sustained energy and good moods
Secret to Sustained Energy and Good Moods
  • Eat small amounts of mostly low GI carbohydrates at regular intervals throughout the day.
caught without makeup
Caught without makeup!

We need to be honest about the food we buy.

It may look great but what does it really look like without all the packaging?

slide57

This is what the Labels should say!

Ref: file:///C:/Documents%20and%20Settings/Ros%20Sambell/Local%20Settings/Temporary%20Internet%20Files/Content.IE5/A23QF2K6/Carb%2520loading%2520and%2520glycogen%5B1%5D.ppt#258,2,Slide 2

activity
Activity

Look at your cereal packet and see how much added sugar it has?

Now check how much fat it has?

How much sodium?

slide59

Serving information

Per 100g

Nutrients 

Ingredients 

 Percentage info

 Additive

healthy guidelines for nutrition panel
Healthy guidelines for nutrition panel

Fat less than 10g / 100g

less than 5g / 100 g

(If trying to lose weight)

Sugar less than 10g / 100g

Sodium less it best 120mg/100g

Fibre higher is best (30g/day)

slide62

March 2009

$45.00/kg

March 2009

$6.99/kg

slide68

From: Rauramaa, R. & Leon, A.S. (1996) Physical Activity and risk of cardiovascular disease in middle aged individuals. Sports Medicine; 22(2):65-69.

Physical Activity Pyramid

step 1 what do i eat and drink
Step 1 What do I eat and drink?

24 hour dietary recall

The purpose of this exercise is to list all foods consumed in the past 24 hours.

Note everything that you had to drink as well as eat throughout the entire twenty four hour period

Detail is important, so be specific as possible when recalling your consumption

example
Example

Toast for breakfast may include 2 slices of toast, with butter spread thinly (half tspn) and 1 tspn honey

Meal Food type Qty

Breakfast weetbix 4

sugar 2 tspn

whole milk ¾ cup

orange juice 1 glass

step 2

Step 2

Calculating the serves

Each serve is equal to 1

unless stated otherwise

step 3 tallying foods
Step 3 Tallying Foods

Total the foods consumed together in the following categories.

TOTAL

SALT

i.e. Group 9

FATS & OILS/FATTY & SUGARY FOODS

i.e. Groups 5, 6, 7, 8

DAIRY FOODS/PROTEIN FOODS

i.e. Groups 3 & 4

CEREALS/FRUITS & VEGETABLES

i.e. Groups 1 & 2

step 4
Step 4

STEP 4: Determining Your Pyramid

Using the totals from Step 3, Shade in the appropriate number of boxes for each item of the following food groups.

It is important to shade in the box with the star first, and then continues to shade in the boxes either side of the star until you have shaded in your group total.

what does your pyramid look like
What does your pyramid look like ?

SALT

FATTY OILS/FATTY & SUGARY FOODS

DAIRY FOODS/PROTEIN FOODS

BREAD & CEREALS/FRUITS & VEGETABLES

slide85

What does your pyramid look like ?

SALT

FATTY OILS/FATTY & SUGARY FOODS

DAIRY FOODS/PROTEIN FOODS

BREAD & CEREALS/FRUITS & VEGETABLES

slide87

10%

Food Cents!

30%

How you shop is how you will eat!

60%

how many serves
HOW MANY SERVES?

Food Group

Serves

Sizes

Breads, cereals, grains

4-7

1 slice bread or ½ cup rice/pasta or ½ cup cereal

Fruit

2

1 medium piece fruit or 1 cup fruit pieces

Vegetables

5

½ cup cooked vegetables or 1 cup salad

Dairy (low fat)

2-3

(4-6 half serves)

1 cup milk or 1 small tub yoghurt or 1 slice cheese

Meat and alternatives

1-2

85g cooked weight lean meat, chicken, fish or 1 egg or ¾ cup cooked dried beans

Oils and fats

2-4

1 tsp oil, margarine

live long enough to be a problem to your kids
Live long enough to be a problem to your kids...

Its not the look we always want it’s the life!