NUTRITION & WELLNESS IMPORTANCE OF DIET FOR OPTIMAL HEALTH ÁINE WALDRON MSC NUT MED

THE IMPORTANCE OF DIET TO HEALTH Today in Ireland 2 out of 3 of adults are overweight 1 in 5 Children are overweight 1 in 20 children are obese (IUNA, 2011;Safefood, 2012)

What has fuelled our obesity epidemic ? Our modern environment - “Obesogenic” Inactivity – transport, safety outdoors, media, PC games, T.V Sedentary work Family unit Food availability Processed food / high calorie/ portion sizes

IT Sligo 8 week Employee Wellness Challenge 2013

Benefits of weight loss and being a healthy weight Losing 10% body weight can make a big difference! Reduce blood pressure by 10/20 Reduce cholesterol by 10-15% Reduce your risk of developing type 2 diabetes reduce fasting blood sugar by 50% Feel better ….more energy

SUCCESSFUL WEIGHT MANAGEMENT BEHAVIOUR CHANGE DIETARY CHANGE PHYSICAL ACTIVITY

Considering change Deciding on change Changing behaviour Change adopted Not considering change Returning to pre-change behaviour Stages of Change

1 MILE = 100 CALORIES 1LB OF FAT = 3500 KCALS (1.6 KM) Physical Activity e.g. 250 kcals or 2.5 miles walking 4km Calorie Intake e.g. 250 kcals

FOODS CONTAINING 250 KCAL  3 milk chocolate digestive biscuits  Handful of nuts / seeds (40g)  2 oz Cheese  A bar of chocolate  Bottle of fizzy Drink  1/3 bottle of wine

Regular meals  Regular eating pattern helps to prevent the risk of overeating at other times of the day.  Eating regular meals also improves the metabolism.  Keeps a steady flow of energy.

New Food Pyramid

CARBOHYDRATES Our Bodies NEED carbohydrates to function Types of Carbohydrates (CHO’s) ▪ Sugars ▪ Starch ▪ Fibre

Carbohydrates Recommendations – 6 servings per day What is one serving? 1 slice of bread or 1 medium potato or ½ cup cooked rice/pasta or 1 bowl of cereal

WHAT IS A MEDIUM POTATO? 1 2 3

Portion Control Plate Half Fill Plate with… Watch your portion of…

EAT MORE…… EAT LESS…… Whole –wheat bread Whole-wheat pasta Brown & wild Rice Whole Oats and Oatmeal Oat bran × White Bread × White Rice × White pasta × Refined Cereals

INCREASING FIBRE INTAKE Fruit and Vegetables Frozen just as nutritious as fresh No limit Wholemeal/Wholegrain Foods Eat more wholemeal/wholegrain foods Less refined foods

CHOOSE WISELY ▪ Fibre rich fruits & vegetables Fresh, Frozen & Canned in Juice - better than fruit juice & dried fruits concentrated sources of natural sugar – have more calories Limit fruit juice to 1 small glass per day, have with meal Dried fruits limit to handful per day, have with some fibre, e.g porridge with raisins ▪ Whole fruits and vegetables add fibre, water and bulk – fuller on fewer calories.

REDUCING FAT INTAKE

FATS FOR HEALTH ▪ Fat is an important part of a healthy diet ▪ 70g for women 90-95g for men (20g max of which saturated fat aim for less) ▪ Fat provides energy, fat soluble vitamins, essential fatty acids, tastes good, satiety

IMPORTANT! QUALITY & QUANTITY ▪ Saturated fats ▪ Unsaturated fats - monounsaturated, polyunsaturated ▪ “Trans” Fats

FOODS HIGH IN SATURATED FATS ▪ Red and processed meats ▪ Bacon, lamb, sausage, pork, ham, beef, pate, pepperoni ▪ Full fat dairy – cheese, cream ▪ Cakes, biscuits, chocolates

Reducing fat intake  Healthier cooking methods 1 teaspoon oil – 5g fat / 1 teaspoon butter 6g Grill, Bake or Steam  Low fat products  Limited red meat intake - 3 times or less per week Trim off visible fat – choose leans cuts

UNSATURATED FATS “GOOD FATS” ▪ Liquid at room temperature ▪ Are NOT converted to bad cholesterol these include mono and polyunsaturated fats WARNING! Too much – stored as fat/ weight gain

POLYUNSATURATED FATS ▪ Long chain omega 3 and omega 6. Can’t be made in sufficient amounts in the body ▪ Need from dietary intake ▪ Omega 3 anti-inflammatory (low in “western diet”) ▪ Omega 6 pro inflammatory (enough in diet “western diet” high in omega 6) - sunflower oil, corn oil

SOURCES OF OMEGA 3 FATS ▪ Oily fish is richest sources of omega 3 - Salmon, Mackerel, Trout, Herring, Sardines, Fresh Tuna ▪ Plant sources - Flaxseed (linseed), Walnuts, pumpkin seeds, almonds algae, rapeseed, dark green leafy veg MESSAGE Increase intake of Omega 3 and reduce omega 6

MONOUNSATURATED FATS ▪ Olives, Olive oil, Rapeseed Oil, Avocado’s, Peanuts, Canola Oil Heart Healthy ▪ Dietary Cholesterol does not contribute much to blood levels of cholesterol (eggs, offal, shellfish) only if eaten in excess

Protein

MEAT PROTEIN ▪ Diet high in meat protein – High cholesterol & other diseases ▪ Put’s strain on kidneys ▪ Too much protein – weight gain A nutritionally balanced diet provides enough protein and healthy people rarely need protein supplements 2 protein servings recommended

SOURCES OF PROTEIN ▪ 2-3 oz cooked meat, fish poultry – palm of the hand ▪ 2 eggs ▪ 1 oz of cheese ▪ ½ cup of beans Maximum 2 servings of animal protein per day (one larger/1 smaller)

OTHER PROTEIN SOURCES ▪ Chickpeas, pinto beans, black beans, kidney beans, lentils ▪ Seeds, sunflower, pumpkin, ▪ Nuts - almonds cashew, walnuts, unsalted peanuts Tofu and soy protein products

ALCOHOL Recommended Maximum Units 11 units per week for females 17 units per week for males What is a unit?

ONE UNIT OF ALCOHOL Half a pint of beer/larger 1 pub measure of spirits 1 small glass of wine (100mls) 1 bottle of wine = 7 – 10 standard drinks!!!

ALCOHOL 1 single vodka and coke 120 kcal (Reduce to 75kcal by switching to diet coke) 1 glass wine 125mls 100 kcal 1 pint Guinness 190 kcal 1 bottle beer 140 kcal

EXERCISE How Often? - at least 5 days per week How Long? - 30 mins How Hard? - Moderate intensity What type? - Aerobic Join Wellness Challenge Campus 5k - 20 th March

Summary 1 pound = 500 calories Regular Meals Portion Control Increase fibre - wholegrains/fruits & Vegetables Low Fat Products Healthy Fats Watch protein serving – palm of hand Watch alcohol Intake Move more….

Portion Control Plate Half Fill Plate with… Watch your portion of…

TRAFFIC LIGHT GUIDE PER 100G

Thank you Questions ? Wellness Challenge 2013

Students 10 Euros