1 / 40

Nutrition

Hiroshi Witt. Nutrition. WHY NUTRITION MATTERS. Diet and exercise work hand in hand When you expend more energy than you consume, you burn body fat Healthy diet regulates blood sugar. IN AND OUT.

JasminFlorian
Download Presentation

Nutrition

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Hiroshi Witt Nutrition

  2. WHY NUTRITION MATTERS • Diet and exercise work hand in hand • When you expend more energy than you consume, you burn body fat • Healthy diet regulates blood sugar

  3. IN AND OUT • Your weight will stay the same when the calories you eat and drink equal the calories you burn. • You will lose weight when the calories you eat and drink are less than the calories you burn. • You will gain weight when the calories you eat and drink are greater than the calories you burn www.mypyramid.gov

  4. Causes of death Which kills the most Americans? • Accidents • Cancer • Homicide • Heart Disease • Diabetes • Flu Centers for Disease Control

  5. Causes of death Which kills the most Americans? • Accidents • Cancer • Homicide • Heart Disease • Diabetes • Flu

  6. FOOD RELATED DISEASES Too much fatty, salty, sugary foods • Heart disease • Type 2 diabetes • High blood pressure • Cancer • Liver disease • Osteoporosis 11 Laws of Fitness, Tony Horton

  7. DIABETES 2011 Diabetes Fact Sheet • 25.8 million Americans (8% of population) Complications from Diabetes • Heart Disease • Stroke • High Blood Pressure • Blindness • Kidney Disease • Amputations • Nervous System Disease American Diabetes Association

  8. HAVE YOU EVER … • Eat a pint of Ben and Jerry’s Chubby Hubby in one sitting • Sat down and ate a whole bag of Cool Ranch Doritos • Reach for 1 donut, and end up eating 3 • Finish your kid’s plate after eating a full dinner • Keep eating at a party because you’re bored

  9. WHAT DO YOU EAT AT WORK? • Whatever-is-on-the-way diet (McDonalds, Duncan Donuts) • “I’m too lazy to figure it out so I’ll eat whatever is sitting around at the comm center” diet • Vending machine diet

  10. DO THEY TAKE CARE OF YOU? • Are you allowed to have food and drinks in the comm center? • If not, do they allow you frequent breaks? • Is there a fridge accessible to you close by? • Do they let you to workout during the shift? • Annual physicals?

  11. SPEAKING OF PHYSICALS … • Full blood panel • Vision test • Hearing test • Health and fitness education • Stop smoking programs • Weight management programs

  12. EATING TIPS AT WORK • Steer clear of sugar and caffeine • Eat foods that are low in Glycemic Index (GI) • Foods with protein will keep you full longer • Drink plenty of water • Eat a small healthy snack every 2 to 3 hours (fruits and cut-up veggies, low-fat string cheese, unsalted nuts)

  13. GLYCEMIC INDEX How different foods affect the blood sugar levels • Low (55 or less) – fruits and vegetables, legumes, meat, nuts, eggs, milk, whole grains • Medium (56 to 69) – whole wheat products, sweet potato • High (over 70) - White bread, white rice, corn flakes, baked potato www.glycemicindex.com

  14. GLYCEMIC INDEX • Diets low in GI have been shown to lower the risks of type 2 diabetes and coronary heart disease

  15. MAKING THE RIGHT CHOICE Which is the healthiest choice? 6-inch Italian Bread Flat Bread Wrap

  16. MAKING THE RIGHT CHOICE

  17. Choices choices … SOBE Green Tea Healthy drink?

  18. Choices choices … 240 calories 61 g sugar 140 calories 39 g sugar

  19. FOOD LABELS Different types of FATS • Monounsaturated • Polyunsaturated • Saturated fats • Trans fats Which ones are bad?

  20. FOOD LABELS AVOID TRANS FATS! Also known as Partially Hydrogenated Oil • Heart damaging fat that increases LDL cholesterol even more than saturated fat. American Council on Exercise • Recent study links it to higher risk for depression. TIME

  21. FOOD LABELS NUTRITION FACTS LABEL Avoid foods with the following at the top of the ingredient list: • Sugar • High Fructose Corn Syrup • Bleached Flour • Partially Hydrogenated oils American Council on Exercise

  22. HIGH FRUCTOSE CORN SYRUP • Most common added sweetener in US • Adds flavor, but also increases sugar consumption • American Heart Association recommends 6 teaspoons of added sugar a day for women, 9 tea spoons a day for men. • Avoid soda, sugary cereals, processed and packaged foods. www.mayoclinic.com

  23. FOODS THAT CONTAIN HFCS • Yogurt • Salad dressings • Ketchup • BBQ Sauce • Cereal • Ice Cream • Spaghetti Sauce • Soda • Fruit Juices • Bread • Pancake Syrups • Canned Fruits • Popsicles • Cookies

  24. HIGH FRUCTOSE CORN SYRUP If HFCS is one of the first ingredients listed on a food label, don’t eat it. www.diabeteshealth.com

  25. HEALTHY DIET • Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products • Includes lean meats, poultry, fish, beans, eggs, and nuts • Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars www.nutrition.gov

  26. Eating tips • Avoid fats, salts and sugars • Anything white – bread, potato, rice • No soda – diet or otherwise • Drink water • Try to add more raw natural foods into your diet (fruits and vegetables)

  27. Eating tips • Read the ingredient list. If it takes you longer than 10 seconds to read it, or you can’t pronounce the words, move on. • Try new stuff – variety • Take cooking classes • Shop at stores like Whole Foods, Garden Fresh Market, Wal-Mart !

  28. TOSS THE JUNK! • Foods high in saturated and trans fats, sodium, and sugar • Cookies • Pastries • Candy • Potato chips • Soda Treat your body like a temple, not a tent

  29. EATING OUT • Do you really need that bacon on top of the double cheese burger? • Try something new, something you wouldn’t cook for your self • Steer clear of dishes made with cream, or anything with the name “Alfredo” • Bread with spaghetti?

  30. EATING OUT • Ask them to substitute healthier choices • Just because it comes on one plate doesn’t mean you have to eat the whole thing • Ask for a doggie bag before your meal comes, and take half of it home – portion control!

  31. The 80 - 20 rule • Eat good 80 percent of the time • Allow yourself to indulge once in a while • Eventually work up to 90 – 10 • Watch your portion size – the bigger the plate, the more you eat • Have a PLAN!

  32. GET OFF OF THE SCALE! • Focus on how you feel, physically and emotionally • Weight loss may be slow with workouts, because muscle weighs more than fat • Get your mind right first • “Emotional eaters” - try physical activity instead of walking into the kitchen

  33. Benefits of Physical Activity • Improves self-esteem and feelings of well-being. • Helps build and maintain bones, muscles, and joints. • Enhances flexibility and posture. • Lowers risk of heart disease, colon cancer, and     type 2 diabetes. • Helps control blood pressure. • Reduces feelings of depression and anxiety.

  34. YOUR ROAD TO SUCCESS • Write down your nutrition and fitness goals • “No more soft drinks” • “Cut down on caffeine intake” • “Go to the gym twice a week” • Have peer and family support • Do it together and make each other accountable • Join on-line forums

  35. YOUR ROAD TO SUCCESS • Variety is the spice of fitness • Try different things like kick boxing, yoga, water aerobics, spin class • Enter a race – 5k walk, fun run, adventure races, scavenger hunts, charity events • Go dancing! • Stretching – even at work! • Whatever it is, put your workout shoes on THEN figure out if you feel like doing it.

  36. YOUR ROAD TO SUCCESS • Choose “Nutrient Dense” foods • Avoid empty calories • Avoid added sugar – HFCS, corn syrup, dextrose, glucose, fructose, maltose, honey, and molasses. • “Fat-free” foods may have as much added sugar as their higher fat counterparts, and they're often high in calories. www.mypyramid.gov

  37. RECOMMENDED SITES • www.nutrition.gov • www.glycemicindex.com • www.teambeachbody.com • http://www.ted.com/talks/lang/eng/jamie_oliver.html

More Related