nutrition and lifestyle

8/2/2019 Nutrition and Lifestyle

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NUTRITION & LIFESTYLE


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The doctor of the future will nolonger treat the human form withdrugs, but rather will cure and

prevent disease with nutrition

Thomas Edison c.1870


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WHAT IS A HEALTHY LIFESTYLE?

1. PHYSICAL HEALTH State of Body

2. EMOTIONAL HEALTH - State of Mind

3. SOCIAL HEALTH - Ability to keep Healthy Relationships

4. SPIRITUAL HEALTH Sense of Purpose in Life; theability to Give and Receive Love

5. INTELLECTUAL HEALTH Mental Stimulation fromWork, Hobbies, Activities

Having all these means having a healthy life!


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You are what you think and consume

If you eat healthy, you live healthy

If you drink healthy, you live healthy

If you Think ( or listen to) healthythoughts/counsel, you live healthy


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Eating healthy


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Eating healthy


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Eating healthy

Proteins:We require 10-15% Energy daily requirement*0.8g per kg/bw (when inactive) and 1-2g perkg/bw ( when active)These help in building our Cells, Muscles,

Organs, Blood, Nervous system, and Bones

*Depends on Metabolic Demands, Pregnancy, lactation, growth, goals.


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Eating healthy

Proteins (foods containing 20g lean protein)

Turkey / Chicken 75g 1 breast Grilled Fish (White) 100g 1 fillet

Salmon/Tuna 100g 1 small tin Eggs whole 150g 3 medium Egg whites 180g 5 large Cottage cheese (low fat) 150g 4 tablespoons Milk skimmed/semi-skimmed 600ml 1 pint

1 serving whey protein isolate 30g 1 scoop Kidney beans 230g

Tofu 220g Chickpeas 100g

Quorn 140g

Adding protein to a meal increases feelings of fullness and lowers the GI of the food ingested.


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Eating healthy

Carbohydrates

~45-65% daily requirement


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Carbohydrates-types

COMPLEX

Preferred option for carb intake due to being

an efficient energy source, readily used.

Body stores are depleted quickly so need tobe replaced frequently

Include: bread, pasta, potatoes

contain other useful nutrients such as fibre

SIMPLE

a.ka. Refined sugars e.g.sweets, crisps, cookies


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Carbohydrates- cont

Soluble fibres Insoluble fibres

Fruits, Oats,barley, wheat, vegetables

Wheat, vegetables,many grain products

-Affect Glucose and Fat absorption-Positive effect on gut health-Effect on hunger feeling

-Mechanical/Bulking effect-Aid intestinal transit


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Glycemic Index (GI)

Fruit & VegetablesWholegrainsOats (rolled)MilkNuts

Wheat breadRye breadMilletCouscous

Corn flakesBaked potato

White riceWhite breadCroissantChipsCakes

GI

Hungry feeling & blood sugar levels

70 100

Sweets

Fruit & VegetablesWholegrainsOats (rolled)MilkNuts


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Why are Fats important?

Fatsfatty acids

Vitamin carriers

Cell membraneEnergy Source

Metabolism Signaling

We need at least 25-30% of our daily intake to have fats


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Types of Fats

Fats

Mono-unsaturated, MUFA

Poly-unsaturated, PUFA

Saturated
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Essential Fatty AcidsFats

Mono-unsaturated, MUFA

Poly-unsaturated, PUFA

Omega-3

Omega-6

Saturated

Cholesterol level in blood Risk cardiovascular diseases

Cholesterol level in blood Risk cardiovascular diseases
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Trans Fatty Acids (TFA)

Fats

Saturated

Some are TRANS FATTY ACIDS

Partial hydrogenation(Industrial Process)
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Muscle

&

Tissue

REMEMBER!


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REMEMBER!

Food energy measured in calories.

A calorie is not a component of food.

1g Protein = 4 calories 1g CHO = 4 calories

1g fat = 9 calories

1 g alcohol = 7 calories (alcohol is not a nutrient)

This means that the more fatsand alcoholyou take, andbecome inactive, the more calories you store and the more

you get fat


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Energy and Calories

=KcalFood=

Proteins Carbs Fats Alcohol1g12

34 kcal

12

34 kcal

12

345678

12

3456

7 kcal

9 kcal


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MICRO-NUTRIENTS

Calcium: It helps in building of strong bones, healthy teeth, for chomping on tasty food.Because the body cannot manufacture calcium, you must eat calcium in your daily diet toreplace the amounts that are constantly lost. Calcium is also used in muscle contraction,blood clotting, and maintenance of cell membranesMagnesium: is one of the complex minerals that make up the bone system and shouldbe balanced with calciumDeficiency Symptoms of calcium:The symptoms of calcium deficiency are:Bowlegs, Pigeon Breast, and Knock-knees of childrenCramp pains in legsDelay in sitting up, Crawling and Walking of babiesHeart becomes irregular

Nerves become extremely irritablePoor sleep disorderWeakness in the bonesDeficiency Diseases of calcium:Arthritis, High Blood Pressure, Osteoporosis


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MICRO-NUTRIENTS

PotasiumPotassium is the other most abundant mineral in the body and is considered anelectrolyte. Potassium keeps your muscles and nervous system working properly.Important for: Regulates heartbeat , Maintains fluid balance , Helps musclescontract , Helps in lower blood pressure, Dispose of body wastes, Reduces pain of

arthritisPotassium Deficiency Diseases: Fatigue, Cramping legs, Muscle weakness, slowreflexes, Acne, Dry skin, Mood changes, Irregular heartbeat.Potassium Deficiency Symptoms: Weakness, Scarring of heart muscle, Irregularheartbeat or heart failure, Hypertrophy of kidneys, Paralysis of muscle, Retardedbone growthIron: Necessary for red blood cell formation and required for transport of oxygenthroughout the body. Deficiency symptoms include listlessness, fatigue andpalpitation


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MICRO-NUTRIENTS

Sulfur: Needed for structure of most protein, including muscles and hair. Criticalrole in liver detoxification.Sodium: Plays a major role in the distribution of water in the body, It is alsoconcerned with the maintenance of fluid volume in the vessels and tissues.Zinc:

For proper utilization of calcium and magnesium in cell functionHelps to promote wound healing and in optimizing the immune defense system.Even marginal zinc deficiencies in teenagers can result in growth anddevelopmental retardations.Important for insulin activityNormal taste

Usage of vitamin ASkins normal oil gland function (acne prevention)Prevention of sterility in some instances.Checking your nails to see if there is a white spot will show if you are deficient in

zinc.


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Imagineeatingarainbowonceaday


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One more thing. waterWater improves organ functionNutrient absorptionToxin elimination

Balance your bodyRegulate your temperatureCell maintenance

-It is recommended that women

consume 2.7 liters (91 oz) daily

and men consume 3.7 liters (125 oz)


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living( exercising) healthy

Health and Fitness-Regular exercise is animportant part of ahealthy lifestyle.Aerobic exercise isgood for your heart and

your body.EXERCISE BUILDSMUSCLE - SedentaryLifestyle Builds Fat

EXERCISE BURNSCALORIES - Sittingaround causesCalories to Accumulateas Fat


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How Resistance Training helps in Health and FitnessResistance training develops our musculoskeletalsystem. This system houses our CNS, PNS, internalorgans and tissue. It is the framework and structure thatallows us to function and live.Benefits of resistance training:

Improved posture, structure, performance, strength,speed, power, range of movement, lean musclemass and coordination.

The benefits of resistance training occur as it:Stimulates bone formation,stimulates muscular adaptations reducing stress,fatigue, improves digestion, keeps us alert.stimulates connective tissue adaptations


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How Resistance Training helps in Health and FitnessIncreased Strength- function, structure, postureIncreased Muscle Mass- function, aesthetics, metabolic effects

help stimulate Muscle Adaptations For Strength- Do carry High loads, do fewrepetitions, full recovery periodsFor Muscle Size Do carry Moderate loads, highvolumes, short to moderate rest periods( e.g. 30 -120 seconds intervals)

For Muscular Endurance with Low intensity, highvolume, little recovery allowed( meaning, do thisfor a prolonged period of time)


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How Resistance Training helps in Health and FitnessBenefits of compound exercises over isolation:

Increased hormone secretion

Improved overall strength and functionIncreased lean muscle massImproved bone and connective tissuestrengthHigher Metabolic cost (Fitness and Fat

burning abilities)Time effective


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REMEMBER!

Jumping rope isnt just for

kids.LETS PLAY!!!!!


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Thinking healthy

Managing stress efficiently is a critical part of a healthy lifestyle. Failure to managestress effectively can harm your body and affect your relationship with others.

Alternative health options like herbal medicine, massage therapy, meditation,reflexology, aromatherapy, etc, can benefit you and help you have a healthier

lifestyle.


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Sleeping right.having a positive outlook about life..having a balanced lifeThese are also the necessary components of a healthy lifestyle. You cannot have ahealthy lifestyle if you are depressed and unhappy.


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Unhealthy living


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It starts with too much of these


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and ends up with these.

Obesity is a condition characterized by alarge percentage of body fat

High cholesterol

High Blood Pressure

Heart disease

Diabetes

Stroke

Stress

Cancer (certain forms)


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Unhealthy Eating

High cholesterol- builds up in your blood vessels, esp. theheart, and blocks blood flow, hence a heart attack

High Blood Pressure- as a result of sedentarylifestyle, and high cholesterol, worsens the heart

diseases Heart disease- as a result of high cholesterol, and

high Bp. Little chance of recovery if unchecked early

Diabetes- obesity leads to insulin resistance, hencediabetes and its complications. Diet and exercise

canreverse these.

Stroke- all of the above conditions can leadto stroke.stay healthy


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Stay healthy

nutrition and lifestyle

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