Directions for: the RIGHT foods, With RIGHT Amounts, at RIGHT Time, In RIGHT Combos

How Healthy Eating

&
an Active Lifestyle
f l
be Yours

Your Prescription to thrive

Nutrition education initiative at Workplace
– Ms. Shaily Chauhan & Shivali Chauhan
Nutritionist and Dietitians
1.Diet - Nutrition

2.Physical activity

3.Health-- Know your numbers

3.Health

Your Prescription to thrive 1

•Diet - Nutrition

•Physical activity

•Health
Health-- Know
your numbers
y

Your Prescription to thrive 2

Energy out =
Physical activity & Energy in =
body functions
Food and drinks
consumed
Maintaining a Healthy Weight is a Balancing Act 3
•Changed diet

•Changed
Ch d physical
h i l activity
ti it patterns
tt

Contributing Factors 4
Smart selection of Food 5
Smart selection of Food 6
•Water
•All types of breads, preferably
wholegrain
•Fruits – fresh

•Vegetables
g – fresh and frozen
•Legumes – kidney beans, peas
•Reduced
Reduced--fat dairy products
•Lean meat, fish and poultry

GREEN – Have Plenty 7

 Because they:

Are good sources of nutrients.

Contain less fat and/or

added
dd d sugar and/or
d/ salt.
lt

Help to avoid an intake of

excess calories.
calories

Reasons to have these in plenty 8

Smart selection of Food 9
•Dairy foods
High Low
•Commercial bakery products Fat Fat

•Processed meats
•Some savoury
y biscuits, p
popcorn,
p breads
•Some cakes
•Some ice
ice--creams, milk-
milk-based ice
confections and dairy desserts
•Fruit juices
•Breakfast
B kf t cereals
l – refined
fi d with
ith added
dd d
sugars

ORANGE: Select Carefully 10

 Because they:

Have limited nutritional value

H
Have moderate
d t levels
l l off fat
f t
and/or added sugar and/or salt

Can,
Can in large serve sizes
sizes, contribute excess calories

Select carefully , Avoid large portion size 11

Smart selection of Food 12
•Soft drinks
•Energy drinks
•Flavoured mineral water
•Sweets and Fried Snacks
•Deep fried foods
•Crisps, chips and similar products
•Pastries
P i
•Chocolate coated and premium ice
ice--
creams

•Cream-
Cream-filled buns/cakes/slices
•Large
g serves of cakes

RED: Have Occasionally 13

 Because they:

lack adequate nutritional value

are high in fat and/or

added sugar and/or salt

can contribute excess calories

Choose your occasion 14

•Diet - Nutrition

•Physical activity

•Health
Health-- Know y
your
numbers
Your Prescription to thrive 15
 If you drive to work or stores,
park in a space far away from
the door and walk
Consider strength Purchase a
t i i
training for
f 20 minutes
i t pedometer
d t aim
i
2-3 times per week for 10,000
steps per day

Walk on
your
lunch
break

Display Take the Try exercising

“exercise stairs
with friends or a
prescription” in whenever
group
a visible place possible

Forward your Feet to your fitness 17

 •Walking

•Swimming

•Cycling

•Jogging - Minimum 20/30

minutes/
/ dayy

Fat Burning Physical activities 18

 COFFEE
20 Years Ago Today

Coffee Mocha Coffee

(with less milk and sugar) (with whole fat milk and mocha
syrup)

45 calories How many calories

are in
i today's
t d ' coffee?
ff ?
19
 COFFEE
20 Years Ago Today

Coffee Mocha Coffee

(with less milk and sugar) (with whole fat milk and
mocha syrup)

350 calories
45 calories

Calorie Difference: 305 calories 20

Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out

How long will you have to walk in order

to burn those extra 305 calories?*

*Based on 55 -65 kg weight person 21

Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out

If you walk 1 hour and 20 minutes, you

will burn approximately 305 calories.*

*Based on 55-
55-65 kgs weight of person 22
CHICKEN STIR FRY
20 Years Ago Today

435 calories How many y calories are in

2 cups today’s chicken stir fry?

23
CHICKEN STIR FRY
20 Years Ago Today

435 calories 865 calories

2 cups 4 ½ cups

Calorie Difference: 430 calories 24

Maintaining
M i i i a Healthy
H lh W Weight
i h iis a B
Balancing
l i Act
A
Calories In = Calories Out

How long will you have to do aerobic

dance to burn those extra 430 calories?*

*Based on 55
55--65 kgs weight of person 25
Calories In = Calories Out

If you do aerobic dance for 1 hour and 5 minutes

you will burn approximately 430 calories.*

*Based on 55
55--65 kgs weight of person 26
COOKIES
20 Years Ago Today

55 calories
How many calories are in
1.5 inch diameter today’s large cookie?

27
COOKIES
20 Years Ago Today

55 calories 275 calories

1.5 inch diameter 3.5 inch diameter

Calorie Difference: 220 calories 28

Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out

How long will you have to wash the car to

burn those extra 220 calories?*

*Based on 55
55--65 kgs weight of person 29
Calories In = Calories Out

If you wash the car for 1 hour and 15 minutes you

will burn approximately 220 calories.*

*Based on 55
55--65 kgs weight of person 30
Calories In = Calories Out

If you wash the car for 1 hour and 15 minutes you

will burn approximately 220 calories.*

*Based on 55
55--65 kgs weight of person 31
POPCORN
20 Years Ago Today

270 calories How many calories

5 cups are in
i today’s
t d ’ llarge
popcorn?

32
POPCORN
20 Years Ago Today

270 calories 630 calories

5 cups 11 cups

Calorie Difference: 360 calories 33

Maintaining
M i i i a Healthy
H lh W Weight
i h iis a B
Balancing
l i Act
A
Calories In = Calories Out

How long will you have to do

swimming in order to burn the extra 360
calories?*

*Based on 55
55--65 kgs weight of person 34
Calories In = Calories Out

If you do water aerobics for 1 hour and 15

minutes you will burn approximately 360 calories.*

*Based on 55
55--65 kgs weight of person 35
 Know your numbers

•Diet - Nutrition

•Physical activity Know your ABC

Health-- Know yourself

Health

Your Prescription to thrive 36

 Know your Body Mass Index
Numbers Waist to Hip ratio
A1C test – Blood
Sugar levels

Know you
Bl d Pressure
Blood P
ABC’s

Cholesterol
Ch l t l -Blood
Bl d
lipid levels

Manage yourself, it help lower your chances of having a heart attack, a stroke, or other 37
 Know Body Mass Index
your
Numbers
Waist to hip ratio
A1C test – Blood Sugar levels
Know yyou
Bl d Pressure
Blood P
ABC’s
Blood lipid (fats) lab tests

BMI is a measure which takes into account a

Body
y Mass
person’s
person s weight and height to gauge total body
Index (BMI)
fat in adults.

An accurate ways to determine when extra pounds translate into health risks. 38
 Risk of co-
Classification BMI
morbidities
biditi

Underweight <18.50 Low

N
Normal
l range 18 50 - 24.99
18.50 24 99 A
Average

Overweight: >25.00

Pre obese 25.00 - 29.99 Increased

Obese class 1 30.00 - 34.99 Moderate

Obese class 2 35.00 - 39.99 Severe

Obese class 3 >40.00 Veryy severe

Obesity: Preventing and Managing the Global Epidemic, 2000, WHO 39

 Know Body Mass Index
your
Numbers Waist to Hip ratio
A1C test – Blood Sugar levels
Know you
Blood Pressure
ABC’s
Blood lipid (fats) lab tests

It is concerned not only with how much fat an

adult has, but also where that fat is located on
Waist to Hip
p the body.
y The higher
g the ratio,, the higher
g the
Ratio risk of heart disease and other obesity-
obesity-related
disorders.

Contributing Factors: Waist Circumference: M >94, F >80 cms 40

 Acceptable Unacceptable

excellent good average high extreme

male < 0.85 0.85 - 0.90 0.90 - 0.95 0.95 - 1.00 > 1.00

female < 0.75 0.75 - 0.80 0.80 - 0.85 0.85 - 0.90 > 0.90

Distribution of fat is evaluated by dividing waist size by hip size 41

 Know Body Mass Index
your
Numbers Waist Circumference

A1C test – Blood Sugar levels

Know you
ABC’
ABC’s Blood Pressure
Blood lipid (fats) lab tests

A is for the A1C test. It shows how well your

blood glucose has been controlled over the
A1C test – last 3 months. Have this blood test at least
Blood Sugar twice a year. Your result will tell you what
your average
y g blood gglucose level was for the
past 2 to 3 months.

The goal for A1C for most people is less than 7. 42

 Blood Sugar

Category Fasting Maximum Value 2 hours after

of a Value Value consuming glucose
person (mg/dl) ( mg/dl) ( mg/dl)

Less Less than

Normal Less than 120
than 120 160

Early 120 to
160 to 180 120 to 140
Diabetes 140

Established More 200 or

More than 140
Diabetes than 140 more

High blood glucose levels can harm your kidneys, feet, and eyes. 43
 Know Body Mass Index
your Waist Circumference
Numbers
A1C test – Blood Sugar levels
Know you Blood Pressure
ABC’s
Blood lipid
p ((fats)) lab tests

B is for Blood pressure. Blood pressure is the

Blood Pressure
force of the blood pushing against the walls
of the arteries.

Prevention is better then Cure 44

 Systolic
Diastolic
(t
(top
Category (bottom
number)
number)

Less
ess tthan
a
N
Normal
l L
Less than
th 80
120

Prehypertension 120–
120–139 80–
80–89

High blood pressure

St
Stage 1 140–
140 –159 90–
90 –99

Stage 2 160 or higher 100 or higher

High blood pressure makes your heart work too hard. It can cause heart attack, stroke 45
Know Body Mass Index
your
Numbers Waist Circumference

A1C test – Blood Sugar levels

Know you
Blood Pressure
ABC’s
Blood lipid (fats) lab tests

C is for Cholesterol. Bad cholesterol, or LDL,

Cholesterol – can build up and log your blood vessels. It
Blood lipid
levels can cause a heart attack or a stroke.
The LDL g goal for most p
people
p is less than 100

Contributing Factors 46
 Total Cholesterol
Under 200
( mg/dl)

LDL (bad) Cholesterol

Under 100
( mg/dl)

HDL (good) Above 40 (men)

Cholesterol ( mg/dl) Above 50 (women)

Ti l
Triglycerides
id ( mg/dl)
/dl) Under
U d 150

Ref: Obesity: Preventing and Managing the Global Epidemic, 2000, WHO 47
Diet -Nutrition
Pay attention to portions; avoid super-
super-sizing
When eating out,
out consider splitting an entrée
Set regular times to eat: 3 meals and no more than 2 snacks per day
Limit high fat food
Increase daily intake of fruits and vegetables: at least 5, aim for 7-7-9
Since fiber can increase the feeling of fullness, aim for 2- 2-3 servings of
whole grain food per day
Limit sweetened beverages, drink water or nonfat or 1% milk
Physical Activity
Take the stairs whenever possible
Purchase a pedometer; aim for 10,000 steps per day
Display “exercise prescription” in a visible place
If you d
drive
i tto workk or stores,
t park
k iin a space ffar away ffrom th
the d
door and
d walk
lk
If you take public transportation, get off a stop early and walk
Walk on your lunch break
Tryy exercising
g with friends or a g
group p
Consider strength training for 20 minutes 2- 2-3 times per week
Know Your Numbers
BMI & Waist to Hip ratio,
ratio
Blood Pressure & Blood Sugar & Cholesterol
Diet & Health Directions to thrive 48
 Thank You!!!

Shaily Chauhan
Nutrition

Health

Diet
Nutrition Education Initiative at Workplace!! 47