Lifestyle and Healthy Eating Habits - Slideshow

"Every time you eat or drink, you are either feeding disease or fighting it." - Heather Morgan

Lifestyle Modification

Our genes have not changed for the past thousands of years, but we have changed from a primitive hunter-gatherer caveman to a sophisticated modern man, especially in the urban areas

Gains: Improved living conditions, variety of foods, better transportation and communication, eradication of communicable diseases

Losses: More and wrong eating, less physical activity, more stress...leading to lifestyle diseases - Obesity, Diabetes, Hypertension and Cardiovascular diseases

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What is Lifestyle?

Lifestyle refers to a set of attitudes, habits, or possessions associated with a particular person or group

LIFESTYLE
FACTORS	DETERMINANTS
Diet	Education
Physical activity	Profession
Mental stress	Income & wealth
Work pattern	Travel
Leisure time	Social factors
Habits	Family

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What is Healthy Eating?

The Dietary Goal is....

» To maintain a state of positive health and optimal performance by maintaining ideal body weight

» To have an adequate intake of all nutrients and prevention of deficiency diseases

» Prevention of chronic diet- related disorders

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Food Pyramid

Eat Whole Grains

Whole Grains - the fiber is retained, enabling delayed digestion & subsequent absorption (E.g. Whole-wheat flour, oatmeal, whole wheat bread and brown rice)

Refined Grains - fiber is removed, resulting in faster digestion & absorption (E.g. Maida, vermicelli, semolina, white bread)

Remember.....

» Colour is not a sign of whole grain

» Food products labeled as "multi-grain," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole-grain products .

Be Fiber Friendly

» Select fresh fruit or vegetables rather than juice

» Eat the skin and membranes of washed fruits and vegetables

» Choose bran and whole grain breads/cereals daily

» An increase in fiber should be accompanied by an increase in water

» Limit intake of processed foods and increase fresh ones.

It is better to get fiber from foods rather than fiber supplements as foods are more nutritious

Learn Facts about Fats

» No fat or oil can be consumed in unlimited quantities

» No fat or oil is "totally safe"

» Have combination of oils

» Keep changing your oil every month

» Limit total consumption of oil or fat to 0.5kg/month/person

» Avoid deep or shallow fried foods

» Avoid reuse of oil, which is used for frying

Keep Cool

» Water is rightly called the "silent nutrient." Next to oxygen, water is most needed for life

» It maintains body temperature

» It carries nutrients to the cells and remove wastes from the cells

» It forms lubricating fluids for joints and cushions organs

Being thirsty is not always an indicator for body's need for water. It's important to keep drinking during the day even if you're not thirsty

Eating Out

Is it Healthy.....It can be Made Healthy!

Table tips:

» Choose food wisely

» Ask for the dish recipe

» Order for what you need

» Eat slowly

» Watch your serving size

» Watch out for words like Jumbo, giant, deluxe

» Ask for substitutions (e.g. order fruit salad to substitute for an ice-cream)

» Limit alcohol.

Read Between the Lines

From the Food Labels

Know the...

» Serving size

» List of different ingredients

» Quantity of various nutrients

Watch out for claims like...

» Sugar-free

» "No added sugar"

» Fat-free

To Summarize....

» Eat a wide variety of foods every day

» Space out your meals

» Eat high-fiber foods

» Trim the fat

» Use less added sugar & salt

» Do not skip meals

» Eat your meals at approximately the same time each day

» If you need a snack, space it approximately 2-3 hrs before or after a meal

» Aim for moderate and consistent portions of food at each meal

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