Darebin City Council - Eating for a Healthy Life Presentation
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Darebin City Council - Eating for a Healthy Life Presentation
- 1. Eating for a Healthy Life Dr Bhensri Naemiratch bhensri.naemiratch@darebin.vic.gov.au
- 2. 2001 2004-05 2007-08 Males 57.5 61.6 62.8 Females 42.2 44.6 47.6 ABS, 2012 If youâre trying to lose weight, youâre not alone! More than 50% of Australian adults are overweight or obese. And itâs a growing concern for our children because many of them are also overweight or obese.
- 4. Healthy guideline ⢠1 in 2 males and females met the physical activity guideline (30 minutes of moderate- intensity physical activity daily) ⢠Only 1 in 20 males and 1 in 10 females met the fruits and vegetable consumption guidelines (2 serve of fruits and 5 serves of vegetable daily)
- 5. Health risk of being overweight ďŁ Being overweight is not about how you look; itâs considered a health hazard. ďŁExtra weight puts a strain on all your body systems. ďŁThis increases your risk for developing one or more of these health problems: ďŁ Heart disease ďŁ Diabetes ďŁ Cancer ďŁ High blood pressure ďŁ Low self-esteem
- 6. Two blood pressure numbers Top number (Systolic) = pressure while heart is beating Bottom number (Diastolic) = pressure while heart is resting between beats Blood pressure readings are measured in millimetres of mercury (mmHg) This person has a BP of 130/82 â read as 130 over 82. They also have a pulse of 73 â the heart is beating 73 times each minute.
- 7. Blood Pressure Normal Blood Pressure Less than 130/85 BP rises and falls during the day BPs of Systolic 130-139 and Diastolic 85-89 need monitoring High Blood Pressure Greater than 140/90 and BP stays high all the time 140/90 or higher BP is considered high if greater than 130/80 in people with diabetes, heart disease, or who have had a stroke
- 8. High waist measurement? ⢠High body fat around the waist is a risk for: â Diabetes â Kidney disease â Heart disease â Stroke â Cancer
- 9. Waists increase with lifestyle changes We sit more We exercise less We eat more bad food We eat less good food Fat accumulates under the skin and around our organs. It affects our health.
- 10. Waist Measurements at Risk Increased risk ⢠Men: more than 94 centimetres ⢠Women: more than 80 centimetres Greatly increased risk ⢠Men: more than 102 centimetres ⢠Women: more than 88 centimetres
- 11. What is the Healthy Weight for you? ⢠BMI indicates normal and abnormal weight for your height ⢠Weight(kg)/height (meter) x height (meter) BMI = 60kg/(1.6x1.6)m = 23.44 kg/m 2
- 13. How much should I eat? Depends on your: ⢠age ⢠gender (male or female) ⢠weight ⢠height ⢠level of physical activity ⢠health
- 14. Eat to balance âenergy inâ with âenergy outâ food activity kJ energy in kJ energy out ⢠Itâs all about energy balance ⢠Most weight loss/gain occurs because of an âenergy imbalanceâ (although genetics and metabolic disorders play a role in some individuals
- 15. Eat too much. Exercise too little activity â kJ energy out food â kJ energy in
- 16. Exercise to burn off energy food â kJ energy in activity â kJ energy out
- 17. Energy per day from food age a low activity to a high life activity life 19 to 30 years males 9,000 kJ to 16,900 kJ females 7,100 kJ 13,900 kJ 31 to 50 years males 8,900 kJ to 15,800 kJ females 7,300 kJ 12,500 kJ 51 to 70 years males 8,200 kJ to 14,700 kJ females 6,900 kJ 12,000 kJ greater than males 6,300 kJ to 13,500 kJ 70 years females 5,600 kJ 11,500 kJ
- 18. Energy per day from food ⢠BUT BUT ⢠know your activity levels ⢠know your kJ range
- 20. The Healthy Day Plate 1 thumb tip 4-9 6-12 19% fists fists 1 finger tip 50% 22% 1 palm BUT only 1 thumb tip of sugar per day 1 thumb x tip of salt
- 21. The Healthy Day Plate â
- 23. Adding up for a Healthy Day 1. Start here You will find the Nutrition Information on all packaged foods.
- 24. Adding up for a Healthy Day 2. Serving Size For this product the serving size is one cup â about one fist 3. % daily intake per serve 4. Quantity per 100g One cup (or fist) of this food gives Just over 3 cups (fists) of this food 1/20th (5%) of the (100g) gives about 1/6th of the total recommended daily intake of recommended energy intake for the energy and protein day
- 25. adding up 5. fats this is a low fat product with very little saturated fat 6. good carbohydrates 7. poor carbohydrates This is a food which is high in good carbohydrates This is a low sugar product â this means it has low amounts of the poor carbohydrates
- 26. adding up 8. fibre this is a low fibre product 9. the sodium type of salt this food has a moderate amount of salt â 2300mg (2.3g) is the 10. other salts recommended daily intake of this product contains other important things sodium that are needed by the body each day â this row shows the level of potassium
- 27. adding up 11. vitamins and minerals In one serve of this product you will eat ½ the required daily amount of folate, Ÿ the daily amount of thiamin, riboflavin, niacin and iron, and good amounts also of vitamin C and zinc.
- 30. Soft drink and energy health drink http://www.youtube.com/watch? v=ronWuJsTWX0&feature=results_main&playnext=1&list=PL2B41B42D9AC01594 Man Eating Sugar. New York City Health Department http://www.youtube.com/watch?v=62JMfv0tf3Q Man Drinking Fat. NYC Health Anti-Soda Ad. Are You Pouring on the Pounds? http://www.youtube.com/watch?v=â F4t8zL6F0c
Hinweis der Redaktion
- These slides and information have been adopted from Naemiratch, B . 2010, Diabetes And Your Community (DAYC), What is Food? Community Education Series, Melbourne, Australian Community Centre for Diabetes (ACCD), Victoria University, Melbourne, Australia. http://www.diabetesinfo.org.au/webdata/files/ENGLISH_Food_ACCD2010.pdf Kousar, R. 2010. Diabetes And Your Community (DAYC), What is Diabetes? Community Education Series, Melbourne, Australian Community Centre for Diabetes (ACCD), Victoria University, Melbourne, Australia. Information for this section has been adapted from: Healthy Bodies, Happy Kids. Retrieved March 2010 from www.readyed.com.au/healthy/the_food_groups.htm#servings Go for 2&5 ď Retrieved March 2010 from www.gofor2and5.com.au National Health and Medical Research Council. (2007). Food for health. Dietary guidelines for Australians. A guide to health eating. Australian National Government Department of Health and Ageing. Canberra, Australia. Retrieved March 2010 from www.health.gov.au Foster-Powell, K., Holt, H. S. and Brand-Miller, C. J. (2002). International table of glycaemic index and glycaemic load values: 2002. American Journal of Clinical Nutrition. 76(1): 5-56.
- With age, bodies change shape Muscle mass gets less. Fat gets greater. You might stay the same weight but the weight is coming from fat, not from muscle. This means the size (circumference of your waist will continue to grow if you do not control you diet. By eating badly, we are not feeding muscles well and we are increasing fat levels. When fat increase and muscle decrease, many organs become unhealthy and not working properly. This increase the risk of developing many other illness for example body may develop insulin resistance (a key problem in type 2 diabetes).
- Blood pressure is the force of blood against the walls of the arteries. This force is generated by the pumping of blood from the heart and larger vessels. Blood pressure is typically recorded as two numbers - the systolic (as the heart beats) over the diastolic (as the heart relaxes between beats) The diastolic number (bottom number) is most important for this is a better predictor of the risks of high blood pressure. High blood pressure is a major health problem affecting approximately 30% of adults in western societies. In the past decade, the prevalence of being overweight and suffering from obesity has risen dramatically and contributed to the rise in hypertension throughout the world. Unfortunately this disease can do a lot of damage before anyone realises. Blood pressure rises and falls during the day. When it stays high over time, it is called high blood pressure. A consistent blood pressure of 140/90 or higher is considered high blood pressure. If you have diabetes, heart disease, or have had a stroke, your blood pressure is considered high if itâs over 130/80. You can buy hand held blood pressure monitors, like the one shown on this page, at the chemist. In this way you can monitor your own blood pressure at home. Blood pressure is usually measured while you are seated with your arm resting on a table. Your arm should be slightly bent so that it is at the same level as your heart. The upper arm should be bare, with your sleeve comfortably rolled up.
- Many people do not understand that high blood pressure is life-threatening â that is, you can die if blood pressure remains too high. Because it has few, if any, signs and symptoms, it is thus called the âsilent killerâ. There are usually no signs or symptoms of high blood pressure until it gets dangerously high. Therefore, itâs important to check it yourself or get it checked regularly. High blood pressure cannot be cured. However, like diabetes it can be controlled with diet, physical activity and the reduction of stress.
- Waist measurement is used to indicate the amount of fat around the waist. It is thus a good measure of whether a person is overweight or obese. Being overweight or obese increases the risk of diabetes significantly. Obesity - particularly the type which is called central obesity (also known as visceral or intra-abdominal obesity) is defined as a condition in which excess body fat may put a person at health risk. Central obesity not increases the risk for diabetes, but it also increases the risk for heart and kidney disease, for stroke, for cancer and for problems with the joints and muscles ( World Health Organisation, 2000). Extra weight carried around your middle (apple shape) has a greater health risk than extra weight carried on your hips or upper thighs (pear shape).
- The body of humans has changed over time. As shown in this slide, the âmodernâ lifestyle often means that we sit more, we exercise less, we eat more bad food and we eat less good food. Our bodies are thus more prone to accumulating (putting on) fat. Excess body fat results from an imbalance between what we take in through food (our energy intake) and the energy that we use up through exercise (energy expenditure). This accumulation of fat in fat tissues can lead to bad health. Excess upper body fat â around the waist and chest - is considered a greater risk factor than lower body fat â around the hips and thighs. Watch YouTube:
- This slide shows waist measurements of risk for health. Waist measurement is determined using non-stretchable measuring tape with centimetres and millimetre markings that are accurate. The waist is measured midway between the top of the iliac crest (top of the waist hip bone) and the bottom of the ribs. This is usually at the level of the belly button. The value scored should be in centimetres to the nearest 0.5 cm (World Health Organisation, 2000). Humans come in many shapes and sizes and there is great variation in what is considered normal height and weight in different countries. In the next few slides we thus explain a way of measuring the body that might help to âstandardiseâ between different cultures.
- The World Health Organisation (WHO) has formed an International Obesity Task Force. This Task Force has come up with a system of classification of body fat which is called Body Mass Index (BMI). It is said to be a better index of obesity, regardless of body frame size. It is defined as the (weight in kilograms) divided by (the square of the height in metres) and gives a measure in units of kg/m 2 . For example, an adult who weighs 70kg and whose height is 1.75m will have a BMI of 22.9. This is calculated as follows: BMI = 70kg/( 1.75 m) 2 Â = 70/3.0625 = 22.9 BMI gives an idea of the bodyâs stores of fat. High BMI indicates that a person is overweight, obese, severely obese or morbidly obese. Any degree at or above overweight, increase the risk of diabetes and the risk of many other health problems (Understanding Normal and Clinical Nutrition, Whiteney et al. 2002). The BMI calculation is only suitable for generally healthy people and is not suitable for the elderly, pregnant women, bodybuilders, disabled people, etc.
- The amount that you should eat depends on a number of factors that include: age â the amount of energy required from food each day for a child, differs from that required for a teenager, for their different growth needs. As a person gets older, the recommended amount of energy from food also changes. Older people tend to be less active so require less energy from their food than younger adults. gender â the amount of energy from food for a female of a certain age is usually less than that for a male of the same age. The exception is, of course, when a woman is pregnant and thus eating to provide energy also for the child (children) growing in her womb. When you are serving food onto plates for your family, remember to give lower amounts of food to females than for males. The same healthy food is recommended but with smaller serves. weight and height â food can increase your weight if the energy is not used up through physical activity. For people who are not tall, it is important not to eat as much as a person who is much taller but the same build. Otherwise you may put on weight around your abdomen (tummy/waist area) which can be unhealthy. Being tall means that you also have to eat carefully otherwise you can put on too much weight as well. A good diet means working out what your body mass index (relationship between height and weight) should be and trying to achieve and maintain this goal. level of physical activity â physical activity needs energy from the food that you provide your body. If you do not do much physical activity you may not need to eat as much as if you do a lot of physical activity. health â if you are overweight, you may need to eat less and exercise more. If you are underweight, you may need to eat more healthy foods. Different illnesses affect the body âs ability to process your food properly. Your doctor and a dietitian or nutritionist will be able to help you work out what to eat and how much. They will also help you to understand your weight and how food and exercise contribute to being over or under weight.
- This diagram shows the ideal situation for a person who has a healthy weight for their height. It shows equal levels of food (energy) intake and exercise (energy out). A person who wants to lose weight will not be able to do so with this method. However, when they reach their goal weight they should be able to maintain this weight by matching energy in to energy out. This balance diagram and those in the next two slides (and in the questionnaire on food and nutrition) have been adapted from: National Health and Medical Research Council. (2007). Food for health. Dietary guidelines for Australians. A guide to health eating. Australian National Government Department of Health and Ageing. Canberra, Australia
- If you are overweight or obese, it may mean an imbalance between your food intake (energy in) and your activity levels (energy out). If the energy from food is not used up it converts to fat. This accumulates under your skin and around all your organs. A little fat is needed to keep your body warm and protected. However, most people have too much fat and are putting more on every day because they eat too much, eat bad food and do not exercise to burn the energy stored in fat. If your life is like this â lots of eating; little exercise, you are at risk of diabetes. If your life is like this and you have diabetes â you are at risk of the complications of diabetes.
- To reduce weight, the best strategy is to reduce food intake (that is, the amount of energy taken in) and increase physical activity levels so that the excess and unneeded kilojoules stored across your body are âburntâ. The energy âoutâ is increased. As you will learn, there is no use in rushing to do exercise to burn off your energy. It has taken you some time to put this weight on. It will take some time and a gradual build up of exercise to get it off. If you are overweight, it is a good idea to see how you can improve your diet and your activity levels together. It is also a good idea to go to the doctor and get a referral to a nutritionist or dietitian, to help you with your diet; and to an exercise specialist, to help you with your activity levels.
- This table shows the estimated amount of energy (measured in kilojoules; kJ) needed from food to maintain a healthy weight. It is organised according to age because different age groups have different growth stages and activity levels, and therefore different energy levels. Ranges of energy required from food intake are shown. The low number of each range (eg, the 6,900 kJ value for females aged 51-70 years) is for women who do not exercise very much (that is, they lead a sedentary lifestyle). The high number of each range (eg, the 12,000 kJ for the same aged females) is for a person who is very active (eg, doing a lot of housework or walking a lot) and who therefore needs more good energy intake from food. When you next look at a package of food that you buy when shopping, note that it will contain an ENERGY in kJ value at the top of a section called Nutrition Information . This indicates the amount of energy that will be taken in when you eat one serve of that food, or when you eat 100g of that food. It is difficult, but try to learn to add up your energy intake each day so that it stays within the range that is appropriate for your age and your gender.
- It is difficult to remember all of the numbers that were in the table on the previous page. So try to remember the number 8,000 kJ. When you are adding up your energy intake from the food that you buy, it is often easier to add up to a rounded number like 8,000 kJ. The number 8,900 is to help your memory only. You can work out the general amount of energy that you require from your food by looking at the table on the previous slide â it will be somewhere between the lower and the higher number for your age and gender. A number in the middle of these is suitable for someone who has moderate levels of physical activity. 4.1858 KJ = 1 kcal
- This diagram shows an imaginary plate with the proportions of food that you should be eating each day. Many people get surprised by this plate: â Wow â about six fistfuls of breads, rice, pastas, etc. per day!!â â yes, about half of what you eat each day should be these healthy grainy carbohydrates. â Wow â one thumb tip of sugarâ Yes, the body breaks down the healthy carbohydrates into the good sugars that your body needs for energy. You really do not need to be eating much more sugar each day. Unfortunately, many people eat MUCH MORE than one thumb tip each day â this is why weight is going on (this sugar getting converted to fat in the body) and why more people are at risk of getting diabetes, or managing it poorly. â Wow â just one handful of fish, meat, nuts per day?â â yes, this will give you the amount of protein that you need each day for a healthy body. Most people eat much more protein than this in a day â for lunch and dinner, many people will have about 4-5 times this amount. â Wow â that is just a small amount of fat each day!â â Exactly!! Remember that one gram of fat gives your body more than double the fat given by 1 gram of protein or 1 gram of carbohydrate. You DO NEED fat but not very much AND you really need to have good fats, not the processed saturated and trans-fats that we have mentioned before.
- The Healthy Day Plate contains a variety of good foods. It does not have just one food group. It has complex carbohydrates (grainy foods) and high fibre (grainy foods and vegetables It has healthy proteins (fish and a slice of meat in the salad roll) It has healthy fats â some nuts, some olive oil and an avocado, as well as some healthy unsaturated fats from milk (which also contains protein and other good things like calcium) It has eight glasses of water. Fruit and vegetables are included to make sure that you get all the right vitamins and vegetables as well.
- Food labels carry useful information to help you make choices about food. The food label will tell you if the food contains an additive that you may want to avoid. The nutrition information panel helps you to compare the nutrient profile of similar products and choose the one that suits your needs. All packaged food, by law, must carry this information â the section on the package must be entitled Nutrition Information .
- Average Serving Size tells you how much one serve of that product will be. For this product one serve = 30g = one cup = one fistful. Always check serving size so that you can work out how many you can have safely in a day. The % Daily Intake per Serving tells you how one cup (one fistful) of this food compares to the recommended daily input for the typical adult. It is based on a 8,700 kilojoule (kJ) daily diet. For this product, if you ate one cup (one fistful) you would get 5% (1/20 th ) of the total daily recommended intake of energy and of protein. If you had two serves of this product (2 cups; 2 fists) you would get 10% (1/10 th ) of the daily recommended intake. Sometimes this section is labelled %RDI which means percentage of the recommended daily intake. Some packets do not have this column. Quantity per 100 g tells you the amount of each ingredient of this product in 100g (just over 3 cups or 3 fists) â in this case you could get 7.8g of protein if you were to eat a bit more than 3 cups of the product. This quantity per 100g is a useful standard to compare products. If you look at the same product (eg, rice) see which has the lowest sodium, sugar and saturated fats; AND the best protein, complex carbohydrate (ie, not sugar) and vitamins and mineral content. Try to choose the one that has less saturated fat, sodium and sugar.
- Fats: The FAT, TOTAL value shows the total amount of unsaturated and saturated fats for one serve (<0.1g), as a percentage of the recommended daily intake (0.1%) and per 100g (0.2g). It also shows the anticipated amount of fat should one serve be eaten with ½ cup of skimmed milk (0.2g). The SATURATED value shows the amount of saturated fats in this product. This is obviously a very low fat product. CARBOHYDRATE: this first value includes both sugars and starches in food. The SUGAR value underneath shows the amount of sugar (a poor carbohydrate) â it includes âadded sugarâ as well as natural sugars like lactose (milk sugar) and fructose (fruit sugar). Sugar content alone does not predict the effect of food on blood glucose levels. This is obviously a food with a high level of SUPERIOR CARBOHYDRATES and a low level of sugars. One serve will give you nearly 1/10 th of your daily recommended intake of good carbohydrates. Source: Diabetes Australia Victoria.
- The rest of the Nutrition Information panel shows the amounts of other important things to look out for and compare between different products. The amount of fibre in this product is quite low while there is a moderate amount of the sodium component of salt. A better choice (provided sugars or fats were not higher) might be a product with more fibre and less salt.
- Essential vitamins and minerals that are needed by your body each day are also listed on the Nutrition Information panel. This product gives a good amount of good things. It is something that would be a good thing to include in the daily healthy meal plan.
- Traffic light colour coding, as shown in the image above, tells you at a glance if the food has high, medium or low amounts of fat, saturated fat, sugars and salt. red means high amber means medium green means low In short, the more green lights, the healthier the choice. If you buy a food that has all or mostly green lights, you know straight away that it's a healthier choice. An amber light means neither high nor low, so you can eat foods with all or mostly amber lights most of the time. But a red light means the food is high in fat, saturated fat, salt or sugars and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.
- Criteria for Traffic Light Labelling for food per 100 g Ingredient Green Amber Red (low content) (medium content) (high content) Fat less than 3 between 3 g and 20 g more than 20 g Saturated Fats less than 1,5 g between 1,5 g and 5 g more than 5 g Sugar less than 5 g between 5 g and 12,5 g more than 12,5 g Salt less than 0,3 g between 0,3 g and 1,5 g more than 1,5 g Criteria for Traffic Light Labelling for drinks per 100 ml Ingredient Green Amber Red (low content) (medium content) (high content) Fat less than 1,5 g between 1,5 g and 10 g more than 10 g Saturated Fats less than 0,75 g between 0,75 g and 2,5 g more than 2,5 g Sugar less than 2,5 g between 2,5 g and 6,3 g more than 6,3 g Salt less than 0,3 g between 0,3 g and 1,5 g more than 1,5 g Currently the traffic light label is used in some European countries on a voluntary basis. Food Standards Agency (November 2007). Front-of-pack. Traffic light signpost labelling. Technical Guidance, Issue 2. Retrieved 21/01/2013. (Available http://www.food.gov.uk/multimedia/pdfs/frontofpackguidance2.pdf)