nutrition concepts & healthy eating

Nutrition Concepts & Healthy Eating

SHERILYN B. BALAURODepartment of Human Nutrition & Foods

College of Home Economics & TechnologyBenguet State University

Obesity is on the rise among Filipinos!

1 out of 4 Pinoy adults is fat

Obesity is more frequent among females than males!

The Culprits!

• Increasingly patronizing convenience and fast foods

Modern and sedentary lifestyle (machine and computers)

• Skipping Breakfast

• Frequent Snacking or eating

• Consuming larger portions of food

• Pure laziness!

Does Size Matter?

Assessing Your Weight and Health

Risk

Assessment of weight and health risk involves using three key measures:

• Body mass index (BMI) • Waist circumference • Risk factors for diseases and

conditions associated with obesity

Body Mass Index (BMI)

BMI is a useful measure of overweight and obesity.

It is calculated from your height and weight.

BMI is an estimate of body fat and a good gauge of your risk for diseases that can occur with more body fat.

  BMI

Underweight Below 18.5

Normal 18.5–24.9

Overweight 25.0–29.9

Obesity 30.0 and Above

Waist Circumference

Measuring waist circumference helps screen for possible health risks that come with overweight and obesity.

If most of your fat is around your waist rather than at your hips, you’re at a higher risk for heart disease and type 2 diabetes.

This risk goes up with a waist size that is greater than 35 inches for women or greater than 40 inches for men. To correctly measure your waist, stand and place a tape measure around your middle, just above your hipbones.

Risk Factors for Health Topics Associated With ObesityAlong with being overweight or obese, the following conditions will put you at greater risk for heart disease and other conditions:

Risk Factors• High blood pressure (hypertension) • High LDL cholesterol ("bad" cholesterol) • Low HDL cholesterol ("good" cholesterol) • High triglycerides • High blood glucose (sugar) • Family history of premature heart disease • Physical inactivity • Cigarette smoking

Logical Way to prevent Obesity

•Reduce intake of excess calories

•Exercise!

GLOWGO

GROW

The Basic Food Group

What is a Balance Diet?

© Food – fact of life 2008

Fruit and VegetablesThis group is one of the main provider of:

• Vitamin A;

• Vitamin C;

• fibre.

© Food – fact of life 2008

Bread, rice, potatoes, pasta and other starchy foods

This group provides carbohydrate. This is the main source of energy.

It also provides fibre.

© Food – fact of life 2008

Milk and dairy foods

This is the main group to provide calcium.

It also provides Vitamin A.

© Food – fact of life 2008

This is the main group to provide protein.

It also provides iron.

Meat, fish, eggs, beans and other non-dairy sources of protein

© Food – fact of life 2008

Foods and drinks high in fat and/or sugar

This group provides fat and sugar (a form of carbohydrate).

What is Culinary Nutrition?

The application of nutrition principles combined with food science knowledge and displayed through a mastery of culinary skills.

Healthy Cooking Techniques: Boost

Flavor and Cut Calories

• Baking Besides breads and desserts, you can bake seafood, poultry, lean meat, vegetables and fruits. For baking, place food in a pan or dish surrounded by the hot, dry air of your oven. You may cook the food covered or uncovered. Baking generally doesn't require that you add fat to the food.

• Braising Braising involves browning the ingredient first in a pan on top of the stove, and then slowly cooking it covered with a small quantity of liquid, such as water or broth. In some recipes, the cooking liquid is used afterward to form a flavorful, nutrient-rich sauce.

• Poaching To poach foods, gently simmer ingredients in water or a flavorful liquid such as broth, vinegar or juice until they're cooked through and tender. The food retains its shape during cooking. For stove-top poaching, choose a covered pan that best fits the size and shape of the food so that you need a minimal amount of liquid.

• Roasting Like baking, but typically at higher temperatures, roasting uses an oven's dry heat to cook the food. You can roast foods on a baking sheet or in a roasting pan. For poultry, seafood and meat, place a rack inside the roasting pan so that the fat in the food can drip away during cooking. In some cases, you may need to baste the food to keep it from drying out.

• Sauteing Sauteing quickly cooks relatively small or thin pieces of food. If you choose a good-quality nonstick pan, you can cook food without using fat. Depending on the recipe, use low-sodium broth, cooking spray or water in place of oil.

• Steaming One of the simplest cooking techniques is steaming food in a perforated basket suspended above simmering liquid. If you use a flavorful liquid or add seasonings to the water, you'll flavor the food as it cooks.

• Stir-frying A traditional Asian method, stir-frying quickly cooks small, uniform-sized pieces of food while they're rapidly stirred in a wok or large nonstick frying pan. You need only a small amount of oil or cooking spray for this cooking method.

• Using herbs and spices Creating meals using spices and herbs is one of the best ways to add color, taste and aroma to foods without adding salt or fat. Choose fresh herbs that look bright and aren't wilted, and add them toward the end of cooking. Add dried herbs in the earlier stages of cooking. When substituting dried for fresh, use about one-half the amount.

Your guide to ingredient substitutions for healthy recipes

If your recipe calls for this ingredient: Try substituting this ingredient:

Bacon Canadian bacon, turkey bacon, smoked turkey or lean prosciutto (Italian ham)

Bread, white Whole-grain bread

Bread crumbs, dry Rolled oats or crushed bran cereal

Butter, margarine, shortening or oil in baked goods

Applesauce or prune puree for half of the called-for butter, shortening or oil; butter spreads or shortenings specially formulated for baking that don't have trans fats Note: To avoid dense, soggy or flat baked goods, don't substitute oil for butter or shortening. Also don't substitute diet, whipped or tub-style margarine for regular margarine.

Butter, margarine, shortening or oil to prevent sticking Cooking spray or nonstick pans

Cream Fat-free half-and-half, evaporated skim milk

Cream cheese, full fat Fat-free or low-fat cream cheese, Neufchatel, or low-fat cottage cheese pureed until smooth

Eggs Two egg whites or 1/4 cup egg substitute for each whole egg

Flour, all-purpose (plain) Whole-wheat flour for half of the called-for all-purpose flour in baked goods Note: Whole-wheat pastry flour is less dense and works well in softer products like cakes and muffins.

Fruit canned in heavy syrup Fruit canned in its own juices or in water, or fresh fruit

Ground beef Extra-lean or lean ground beef, chicken or turkey breast (make sure no poultry skin has been added to the product)

Lettuce, iceberg Arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach or watercress

Mayonnaise Reduced-calorie mayonnaise-type salad dressing or reduced-calorie, reduced-fat mayonnaise

Meat as the main ingredient Three times as many vegetables as the meat on pizzas or in casseroles, soups and stews

Milk, evaporated Evaporated skim milk

Milk, whole Reduced-fat or fat-free milk

Oil-based marinades Wine, balsamic vinegar, fruit juice or fat-free broth

Pasta, enriched (white) Whole-wheat pasta

Rice, white Brown rice, wild rice, bulgur or pearl barley

Salad dressing Fat-free or reduced-calorie dressing or flavored vinegars

Seasoning salt, such as garlic salt, celery salt or onion salt

Herb-only seasonings, such as garlic powder, celery seed or onion flakes, or use finely chopped herbs or garlic, celery or onions

Soups, creamed Fat-free milk-based soups, mashed potato flakes, or pureed carrots, potatoes or tofu for thickening agents

Soups, sauces, dressings, crackers, or canned meat, fish or vegetables Low-sodium or reduced-sodium versions

Sour cream, full fat Fat-free or low-fat sour cream, plain fat-free or low-fat yogurt

Soy sauce Sweet-and-sour sauce, hot mustard sauce or low-sodium soy sauce

Sugar In most baked goods you can reduce the amount of sugar by one-half; intensify sweetness by adding vanilla, nutmeg or cinnamon

Syrup Pureed fruit, such as applesauce, or low-calorie, sugar-free syrup

Table salt Herbs, spices, citrus juices (lemon, lime, orange), rice vinegar, salt-free seasoning mixes or herb blends

Yogurt, fruit-flavored Plain yogurt with fresh fruit slices

Grilled Vegetable Kebabs

Portobello Mushroom Burgers

Spring Greens with Butternut Squash

Corn and Barley Salad

Vegetable Pita Pockets