Shocking Facts

1. Shocking Facts Obesity can lead to 60 other Non-communicable diseases. SO TRY TO AVOID IT!!

2. Situation in MALTA Many people in Malta are likely to be at risk of over-nutrition rather than of under nutrition.

3. Healthy well-balanced diets for adults are high in carbohydrate in the form of starchy foods like cereals products including bread, rice, and pasta and also potatoes. Healthy diets are abundant in fruits and vegetables. They also contain moderate amounts of meat or its alternatives such as beans and eggs. Milk and milk products together with small amounts of food high in fat and sugar are also present in a health diet. Guidelines for Healthy Eating

4. More Healthy Tips It is important to eliminate the addition of salt onto a plate of food in order to avoid high blood pressure. Adults have to keep their alcohol intake under control. If taken at all alcohol consumption should be of 2-3 units a day for men and 1-2 units a day for women.

5. Convenience Foods One has to keep in mind that some foods lose their nutritional value during processing. For example canned tuna fish loses its omega-3 and omega-6 fatty acids (fish oil) whilst being processed. In addition such processes also change the colour, flavour and texture, E.g. peas. Nutrient loss in frozen foods is minimal.

6. How to Have The Best From Food? Attention should be given to retain the nutrients when storing, preparing, cooking and serving food. Vitamin C and the B- group vitamins are easily destroyed during cooking so fruit and vegetables should be cooked quickly in a little water (which can be used in gravies/sauces…) and not kept warm for a long period of time.

7. More About Convenience Foods Convenience foods also contain salt, additives, colourings and preservatives, which some consumers may prefer to avoid for healthy issues. Sugar is many times used as an ingredient in convenience foods, it is used in sauces as well as in savoury foods like tomato paste.

8. Making Meals Healthy Follow the Maltese guidelines:- Eat less fat Eat less sugar Eat less salt Eat more fibre

9. Aesthetically Pleasing Meals Colourful. Avoid having several foods of the same colour, such as fish in cheese sauce, potatoes and cauliflower. Use fruits and vegetables to add lots of colour to meals. Taste good. People’s taste differ and so you need to find out about the likes and dislikes of the people you are catering for.

10. Examples of Suitable Meals

11. Myths Versus Facts

12. Slimming Diets When doing a slimming diet you shouldn’t cut down on food, instead choose healthy food to eat. It is also important to use healthy methods of cooking, such as: steaming, baking, roasting, grilling and poaching. Avoid frying and use microwave cooking instead. Make sure that you do 30 minutes of exercise on a daily basis. A combination of exercise and a healthy diet, is the best way to weight management.

13. Food Supplements

14. Bad Eating Habits One should not reward him/herself with sweets and unhealthy food, since this can eventually lead to bad eating habits which are very difficult to change. So one should think twice when giving food particularly sweets to young children when they are unhappy. In Malta “80% of overweight and obese children are likely to become overweight and obese adults”. (Norum, 2005)

15. Some Bad Eating Habits Starving yourself and skipping meals. Binging/ over consumption. Not knowing what you eat. Lack of exercise. Eating too much sugar and ‘empty calories’. Not drinking enough water.

16. How to Overcome Bad Eating Habits? Eat small but frequent healthy meals and snack. Shop healthy and wisely. Take your time while eating. Don’t let your emotions influence your eating patterns. You don’t have to finish all the plate before you stop eating. Enjoy food to the full for it’s wonderful varieties of flavour, colour, texture and nutritional qualities.

17. Weight Management

18. Are You in The Ideal Weight Range Use the Body Mass Index (BMI) to check whether you are in a healthy weight range. BMI= (weight in Kg) (height in meters)2 If the answer is less than 20: underweight An answer between 20 - 24.9: healthy An answer between 25-29.9: overweight If the answer is over 30: obese

19. Stress and Exercise There is no need to be an athlete in order to enjoy the benefits of simple exercise and relaxation. Try to do 30 minutes of exercise preferably daily. Expensive gyms and equipment are not essential. Try to take activities as a whole family and choose activities that relaxes you e.g. walking/ cycling not that stresses you more.

20. Why is exercise sooo important? Anybody, young or old can have fun, improve their looks and become healthier by doing simple exercise. By adequate exercise and relaxation the entire body will benefit – breathing, blood circulation, muscles, posture etc. When you’re healthy not only will you feel good, you will also look good with a nice skin and a glowing complexion.

21. Ideas for Healthy Living Eat a variety of nutrient rich foods by following the Food Guide Pyramid. Enjoy plenty of whole grains, fruits and vegetables, always choose fresh and local varieties. Eat moderate portions and regular meals.

22. … Ideas for Healthy Living Reduce, don’t eliminate certain foods. Balance your food choices overtime and make changes gradually. Remember, foods are not good or bad, select food based on your total eating patterns.

23. THE END The best six doctors anywhereAnd no one can deny itAre sunshine, water, rest, and airExercise and diet.These six will gladly you attendIf only you are willingYour mind they'll easeYour will they'll mendAnd charge you not a shilling.~Nursery rhyme quoted by Wayne Fields, What the River Knows, 1990