designing a healthy diet

Download Designing a healthy diet

Post on 07-May-2015



Health & Medicine

3 download

Embed Size (px)


  • 1.Designing A Healthy Diet By: Gabrielle Noch &Elizabeth Gooden

2. What is a Diet? Diet: A particular selection of food, especially as designed orprescribed to improve a persons physical condition or to prevent ortreat a disease. In addition to designing a helpful diet, consistent exercise andnutrition are key to keeping up ones diet plan. 3. BMI Body mass index: is a measure of body fat based on height andweight that applies to adult men and women. BMI is a personsweight divided by his or her height in. The National Institutes ofHealth (NIH) now defines normal weight, overweight, and obesityaccording to BMI instead of height/weight charts. Overweight is aBMI of 27.3 or more for women and 27.8 or more for men. Obesityis a BMI of 30 or more for either sex (about 30 pounds overweight).A very muscular person might have a high BMI without health risks.Cite To Calculate BMI: 4. High Blood Pressure Hypertension is the term used to describe high blood pressure. Blood pressure is a measurement of the force against the walls of your arteries as your heart pumps bloodthrough your body.About 1 in 3 U.S., 68 million, have high blood pressure, which increases the risk for heart disease andstroke, leading causes of death in the United States. High blood pressure is called the "silent killer"because it often has no warning signs or symptoms, and many people dont realize they have it Normal blood pressure is when your blood pressure is lower than 120/80 mmHg most of the time. High blood pressure (hypertension) is when your blood pressure is 140/90 mmHg or above most of thetimeIf your blood pressure numbers are 120/80 or higher, but below 140/90, it is called pre-hypertensionCausesStress/ AnxietyPregnancy (pre-eclampsia)Ethnic Background (African Americans more likely)ObeseAlcoholicDiabetesSmoker 5. Obesity Obesity occurs when a person consumes more calories than he or she burns. For many people this boils down toeating too much and exercising too little. But there are other factors that also play a role in obesity. These mayinclude: Age: As you get older, your bodys ability to metabolize food slows down and you dont require as many calories tomaintain your weight. Gender: Women tend to be more overweight than men. Men have a higher resting metabolic rate (meaning theyburn more energy at rest) than women, so men require more calories to maintain their body weight. Also, whenwomen become postmenopausal, their metabolic rate decreases. Genetics: Obesity (and thinness) tends to run in families. In a study of adults who were adopted as children,researchers found that participating adult weights were closer to their biological parents weights than theiradoptive parents. If your biological mother is heavy as an adult, there a 75% chance that you will be heavy. If yourbiological mother is thin, there is also a 75% chance that you will be thin. Environmental factors: Environmental factors include lifestyle behaviors such as what a person eats and howactive he or she is. Physical activity: Active individuals require more calories than less active ones to maintain their weight. Also,physical activity tends to decrease appetite in obese individuals while increasing the bodys ability to metabolizefat as an energy source. Psychological factors: Many people eat in response to negative emotions such as boredom, sadness, or anger.About 30% of people who seek treatment for serious weight problems have difficulties with binge eating. During abinge-eating episode, people eat large amounts of food while feeling they cant control how much they are eating. Illness: Hormone problems such as hypothyroidism (poorly acting thyroid slows metabolism), depression, andsome rare diseases of the brain that can lead to overeating. Medication: Certain drugs,(steroids, antidepressants) 6. What Can Children do to maintaina healthy lifestyle and diet? Kids today are leading lifestyles that areunhealthy. They sit all day at school and thencome home to TV, video games and junk food. 7. Slim Kids Diet Slim kids is the only diet that is professional doctor anddietician approved. This program is designed to help overweight or obesechildren and overweight and obese teens of all ages. This diet will help you loose weight and it is a safe diet thatcan be done at home. 8. Childrens Nutrition Ages 2-13Ages 2-3 Girls and Boys Ages 9-13 Girls Calories: 1,000-1,400 depending on growth and activitylevel. Calories: 1,400-2,200 Protein: 2-4 ounces Protein: 4-6 ounces Fruits: 1-1.5 cups Fruits: 1.5- 2 cups Vegetables: 1-1,5 cups Grains: 3-5 ounces Grains: 5-7 ounces Dairy: 2-2.5 cups Dairy: 2.5- 3 cupsAges 4 to 8 Girls Calories: 1,200- 1,800 depending on growth and activitylevel.Ages 9-13 Boys Protein: 3-5 ounces Calories: 1,600- 2, 600 Fruits: 1-1.5 cups Proteins: 5- 6.5 ounces Vegetables: 1.5- 2.5 cups Grains: 4-6 ounces Fruits: 1.5- 2 cups Dairy: 2.5- 3 cups Vegetables:2-3.5 cupsAges 4 to 8 Boys Grains: 5-9 ounces Calories: 1,200-2,000 Protein: 3-5.5 ounces Fruits: 1-2 cups Vegetables: 1.5-2.5 cupskids/MY01341 Grains: 4-6 ounces Dairy:2.5- 3 cups 9. Ways to keep a Healthy Diet for Children/ Pre-Teens Have regular family meals Cook more meals at home Get kids involved Make a variety of healthy snacks available instead ofempty calorie snacks Limit portion sizes 10. Balanced Diet for Teens The amount of vegetables for a average 15 year old girl with an average weight should obtain 2.5 cups aday, for a boy 3.5 cups a day. Most teens should consume more fresh vegetables rather than fruit juices. The average fruit a teen should consume daily is 2 cupsSample Healthy Diet MenuBreakfast-1 cup of cottage cheese with berries,1 hard boiled egg, 1 cup of low fat milk or tea.Lunch- 5 oz. of chicken breast 1 bowl of vegetable soup 1 baked potatoSnack- 1 glass of vegetable juice or smoothie 1 whole wheat toast with a teaspoon of butter 3-5 ounces of fish with salad. 11. Balanced Diet for AdultsWhole Grains- Meat, egg, and beans( 5.5-6.5 ounces) Breakfast cereals Oils-(27-37 grams) Rice Low fat mayonnaise Light salad dressing Pasta Vegetable oil Bread Olive oil Noodles Additional low calorie foodsVegetables-( 2.5-3.5 cups)Fruits-(1.5-2 cups) Bananas Tomatoes Grapes Potatoes Oranges Carrots Peaches Green peas Mangos Pineapple Broccoli Berries Dairy(3 cups)- balanced-diet-chart.html Milk Yogurt Cheese 12. Water Water is an essential need to life and staying healthy. At least twenty percent of the water you need comesfrom the foods you eat. Experts believe you can estimate the amount of wateryou need by taking your weight in pounds and dividingthat by two Failure to drink enough water will lead to dehydration,dizziness and cramps. in half 13. Foods to Avoid Battered, and deep fried foods Sugary sodas Processed lunch meats Greasy snack chips White bread and refined pasta Most canned spaghetti and ravioli Sugary breakfast cereals Frozen Fried Chicken, fish sticks and corn dogs 14. Healthy Food Dark leafy greens Fresh fruit and berries Lean Turkey and chicken Nuts, dried fruits and healthy snacks Whole grain breads and pasta Healthy cooking oils like canola and olive oils Grass fed beef and bison Cold water oily ocean fish Low fat milk or soy beverages Vegetables such as green beans, peas, and broccoli. 15. Vitamins Vitamin A- Maintains healthy skin, protects against infection andsunburn. Some sources that contain Vitamin A is Milk, Cheese,Liver, carrots and butter. Vitamin B1- Aids in promoting normal appetite, and digestion.Maintains healthy nervous system and prevents irritability. Sourcesthat contain Vitamin B1 include meat, fish, poultry, eggs and cereal. Vitamin B2-Aids in absorption of nutrients. Maintains healthy skin,tongue, and lips. Food that contains Vitamin B2 would include milkand green leafy vegetables Vitamin C-Maintains healthy bones, teeth and blood vessels.Promotes healing of broken bones and wounds. Some sourceswould include oranges and limes. Vitamin D-Aids in strengthening of bones and teeth. Some sourceswould include tuna and sardines. 16. Citation Page Unknown. (2011, September 13). Healthy weight - its not a diet, its a lifestyle!. Retrievedfrom Unknown. (2011, August ). Calculate your body mass index. Retrieved from Unknown. (2012). Your guide to lowering high blood pressure. Retrieved from (2012, July 17). Cdc- high blood pressure. Retrieved from Flowers, A. (2012). Living with diabetes . Retrieved from Unknown. (2012, March 19). Body mass index definition. Retrieved from (2102, March 01). Healthy eating tips. Retrieved from Unknown. (2012). Retrieved from unknown. (2012). Slim kids. Retrieved from unknown. (2012). Slim kids. Retrieved from 17. Citation Page (Cont.) unknown. (2012, 08/12).Mayo Clinic. Retriev