Eating for a Healthy Life .


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Eating for a Healthy Life. By Sheila Jones, MS, RD, LD. Dietary Guidelines for Americans. Aim for Fitness Aim for a healthy weight Be physically active each day Build a Healthy Base Let the Pyramid guide your food choices Choose a variety of grains daily, especially whole grains
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Eating for a Healthy Life By Sheila Jones, MS, RD, LD

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Dietary Guidelines for Americans Aim for Fitness Aim for a solid weight Be physically dynamic every day Build a Healthy Base Let the Pyramid manage your nourishment decisions Choose an assortment of grains day by day, particularly entire grains Choose an assortment of leafy foods day by day Keep sustenance safe to eat

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Dietary Guidelines for Americans Choose Sensibly Choose an eating regimen that is low in soaked fat and cholesterol and direct in all out fat Choose refreshments and nourishments to direct your admission of sugars Choose and get ready nourishments with less salt If you drink mixed drinks, do as such with some restraint

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Common Recommendations Dietary Guidelines, American Heart Association, American Cancer Society, American Diabetes Association, National Research Council: Saturated fat < 10% of kcal Polyunsaturated fat < 10% of kcal Dietary cholesterol < 300 mg/day Carbohydrates > 55% of kcal Energy admission to accomplish and keep up sound weight Sodium consumption < 2400 mg/day (1)

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American Institute for Cancer Research 1997 - Expert board of researchers looked into > 4,500 research examines and distributed the most exhaustive report steadily concerning eating routine, sustenance, and malignancy The report demonstrates that 30-40% of all growths could be anticipated through changing how we eat and work out

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Diet and Health Guidelines for Cancer Prevention Choose an eating routine rich in an assortment of plant-based nourishments Eat a lot of vegetables and natural products Maintain a sound weight and be physically dynamic Drink liquor just with some restraint if at all Select sustenances low in fat and salt Prepare and store sustenance securely And never forget… Do not utilize tobacco in any frame

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The New American Plate 2/3 or more of the plate ought to be secured by plant-based sustenances – vegetables, organic products, entire grains, and beans – at least 1 vegetables or leafy foods simply grain items 1/3 or less of the plate ought to be secured by meat, fish, poultry, or low-fat dairy

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Vegetables and Fruits at least 5 servings of vegetables and organic products every day Research proposes this one dietary change could forestall upwards of 20% of all tumors Vegetables and organic products give vitamins, minerals, and phytochemicals Variety is critical to get the amplest cluster – dull green, profound orange, citrus

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Other Plant-based Foods at least 7 servings of other plant-based sustenances, for example, entire grains and vegetables Whole grains are higher in fiber, vitamins, minerals, and phytochemicals than refined grains

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Meat as an afterthought Choose incline cuts of red meat and constrain yourself to close to 3 oz. every day AICR\'s report demonstrates that eating regimens high in red meat presumably increment the danger of colon disease Poultry, fish, and amusement don\'t have similar effect and no restrictions have been set; keep parcels sufficiently little to have the capacity to eat a plenitude of plant-based nourishments

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The Old American Plate

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How Does It Look Again? Panfry is the sort of dinner that has a place on the New American Plate Bursting with brilliant vegetables, healthy grains, and growth battling vitamins, minerals, and phytochemicals Red meat, poultry, or fish is utilized as a topping to include flavor and surface

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How Does This Impact Weight Control? It is about calories, not an enchantment protein versus sugar equation Obesity turned into a plague in the U.S. in the meantime parcel sizes developed Now "esteem dinners" and "super sizes" are typical Average calorie admission every day of Americans has ascended from 1,854 to 2,002 in the course of the most recent 20 years – 148 calories/day, which is evaluated to include an additional 15 pounds for each year (2)

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National Weight Control Registry Developed at Brown Medical School Studied > 3,000 American grown-ups who lost a normal of 60 pounds and kept it off for a normal of 6 years How would they isn\'t that right? Effective failures report 4 regular practices: Eat a low-fat, high-starch slim down They screen themselves by measuring They are physically dynamic ( > 60 minutes/day) They have breakfast (3)

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Weight Loss The 1 st step is setting a reasonable objective and figure out what is a solid weight for you Weight decreases of 5-15% lessen hazard variables for conditions, for example, coronary illness, diabetes mellitus, and hypertension

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Weight Loss Remember the New American Plate? It highlights more nourishment and less calories (the genuine guilty party) Eating dinners with a lot of vegetables, natural products, entire grains, and beans will make you feel more fulfilled and keep your weight in a solid range An eating routine in light of these sustenances can forestall tumor, coronary illness, diabetes mellitus, stroke, hypertension, and other weakening conditions

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Hallmarks of Unhealthy Diets They advance snappy weight reduction – loss of muscle and water They confine sustenance determinations and direct particular ceremonies They utilize tributes from acclaimed individuals and attach the eating regimen to surely understand urban communities They charge themselves as cure-alls They frequently prescribe supplements No endeavors are rolled out to improvement dietary patterns for all time They are by and large reproachful of and doubtful about mainstream researchers (4)

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The Final Message There is NO compelling reason to take after the most recent eating regimen drift Keep an eye on the sorts of sustenance on your plate and the extent of bits Enjoy the brilliant assortment of sound sustenances with which God has favored us

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References 1. Lee RD and Nieman DC. Dietary Assessment . 2003;33-40. 2. American Institute for Cancer Research Newsletter , November 2000;3-22. 3. FDA Consumer , January/February 2002; 18-25. 4. Wardlaw GM and Kessel M. Viewpoints in Nutrition . 2002;557.

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Web Sites USDA sustenance data – www.nal.usda.gov/fnic Dietary Guidelines for Americans by means of the Nutritional Assessment site – www.mhhe.com/hper/nourishment American Institute for Cancer Research - www.aicr.org American Dietetic Association – www.eatright.org Web Dietitian – www.webdietitian.com Weight-control Information Network – www.niddk.nih.gov/wellbeing/nutrit/nutrit.htm

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Thank You!

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