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Nutrition & Wellness Importance of diet for optimal health

Nutrition & Wellness Importance of diet for optimal health. Á ine 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

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Nutrition & Wellness Importance of diet for optimal health

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  1. Nutrition & Wellness Importance of diet for optimal health Áine Waldron MSC Nut Med

  2. 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)

  3. 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

  4. IT Sligo 8 week Employee Wellness Challenge 2013

  5. 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

  6. Successful Weight managementBehaviour changedietary changePhysical Activity

  7. Stages of Change Considering change Not considering change Deciding on change Returning to pre-change behaviour Changing behaviour Change adopted www.nutrimission.ie

  8. 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

  9. Foods containing 250 kcal • 3 milk chocolate digestive biscuits • Handful of nuts / seeds (40g) • 2 ozCheese • A bar of chocolate • Bottle of fizzy Drink • 1/3 bottle of wine

  10. 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.

  11. New Food Pyramid

  12. Carbohydrates Our Bodies NEED carbohydrates to function Types of Carbohydrates (CHO’s) • Sugars • Starch • Fibre

  13. 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

  14. What is a medium potato? 1 2 3

  15. Portion Control Plate Watch your portion of… Half Fill Plate with… Watch your portion of…

  16. Eat More…… Eat less…… • Whole –wheat bread • Whole-wheat pasta • Brown & wild Rice • Whole Oats and Oatmeal • Oat bran • White Bread • White Rice • White pasta • Refined Cereals

  17. Increasing Fibre Intake • Fruit and Vegetables • Frozen just as nutritious as fresh • No limit • Wholemeal/Wholegrain Foods • Eat more wholemeal/wholegrain foods • Less refined foods

  18. 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.

  19. Reducing FAT Intake

  20. 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

  21. Important! Quality & Quantity • Saturated fats • Unsaturated fats - monounsaturated, polyunsaturated • “Trans” Fats

  22. 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

  23. 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

  24. 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

  25. 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

  26. 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

  27. 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

  28. Protein

  29. 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

  30. 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)

  31. 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

  32. alcohol Recommended Maximum Units 11 units per week for females 17 units per week for males What is a unit?

  33. 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 drinks!!!

  34. alcohol 1 single vodka and coke 120 kcal (Reduce to 75kcal by switching to diet coke) 1 glass wine 125mls 100 kcal 1 pint Guinness 190 kcal 1 bottle beer 140 kcal

  35. 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

  36. 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….

  37. Portion Control Plate Watch your portion of… Half Fill Plate with… Watch your portion of…

  38. Traffic light Guide per 100g

  39. Thank you Questions ? www.nutrimission.ie Wellness Challenge 2013

  40. Students 10 Euros

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