1. Health and Nutrition Presented By SAUDI DIABETES and ENDOCRINE ASSOCIATION (SDEA)

2. Introduction : The Saudi Diabetes and Endocrine Association (SDEA) is pleased to share the following health and nutrition information with the families/teachers. Aiming to educate them and provide them with the necessary guidelines for better health for all.

3. Importance of Nutrition: Ensures better growth for the family members (physical, social, psychological and mental). Improves schooling performance for students. Improves immunity for all. Supports both health for all. Avoids health problems, such as obesity, anemia, heart disease, stroke, some types of cancer and diabetes.

4. Nutrition Recommendations: -Eat healthy and well balanced meals (3 meals and 3 snacks). -Select low fat or non-fat milk products to support bone health. -Reduce consumption of fatty and greasy meals. -Bake/roast/grill foods rather than fried. -Eat foods with color.

5. Nutrition Recommendations: -Increase consumption of fruits and vegetables. -Reduce consumption of sweets and sugary drinks. -Replace white bread with whole wheat. -Drink more water.

6. Nutrition Recommendations: -Go easy on salt. -Make healthy desserts. -Avoid charcoal grilled foods. -Limit fat intake, fatty meats, organ meats, processed meats (chicken nuggets and sausage).

7. Nutrition Recommendations: -Maintain body weight within healthy range. -Monitor growth on growth charts, minimum annually, for students. -Practice regular exercise (30 minutes per day ), as family affair. -Limit TV watching and Computer games to one hour per day.

8. Messages: -Families to adopt healthy lifestyle for their members. -Parents and teachers to check their blood sugar, blood pressure, maintain their body weight within healthy range and be role models.

9. Impact of Obesity: Medical (mortality, morbidity). Psycho-social Economical (cost). Health care cost of obese people is higher than non obese. – Obesity costs (USA)= 150 billion dollars. – KSA (estimated cost) =5 billion US dollars

10. Obesity Prevalence in Saudi Arabia 2010: 30% of Saudi Adults (males) are obese, 72% overweight. 45% of Saudi adults (females) are obese, 75% overweight. 15% of preschool kids.

11. 34% of Saudi teenage girls are obese, 64% overweight. 23% of Saudi teenage boys are obese, 63% overweight. (Reaching the maximum obesity level in the fifth decade of life). Obesity Prevalence in Saudi Arabia 2010:

12. Weight gain that starts after the age of 18 years is associated with cardiac risk My age is 18 years

13. Overweight/Obese children = 3 millions. Two thirds of children with obesity will have their life expectancy reduced by 13 years.

14. Diabesity Prevalence: Increased by 1.5% - 2% every year Diabetes + Obesity

15. Assessment of Body Weight & Fat: Body Mass Index (BMI): BMI describes relative wt for ht, and is correlated to total body fat. It is used to assess overweight & obesity. Weight in Kg/Height in m 2 BMI < 25 Desirable ≥ 19. BMI 25 - 29.9 Overweight. BMI ≥ 30 Obese.

16. BMI> 30 Class 1 BMI 30 – 34.9 Class 2 BMI 35 - 39.9 Class 3 BMI ≥ 40 Obesity: Class 1Class 2Class 3

17. Central Obesity (Visceral Fat): Waist circumference, not body mass index, explains obesity related health risks. It is an independent risk factor of Body Mass Index and is associated with Cardiac Risk.

18. Normal Alerting Zone Risk Males 102 cm Females 88 cm Central Obesity (waist circumference)

19. Body Weight & Metabolism: Weight gain is usually slow and gradual, studies have shown that an average adult gains weight at the rate of (1/2 kg) per month. This is equivalent to consuming just 100 extra calories per day (1/2 can soft drink).

20. Bake, roast, grill or boil your foods rather than frying them. Use skim milk and its products rather than whole milk and full-cream milk products. Tips to Reduce Fat and Calories Intake:

21. Use liquid vegetable oils, in mode ration (3 teaspoons daily), such as corn oil, olive oil, sunflower oil, and canola oil rather than butter, ghee, animal fat, palm and coconut oils. Avoid hydrogenated or partially hydrogenated oils (in margarine, crackers, cookies, and french fries).

22. For good nutrition and to stay healthy, remember these points: Do not skip meals. Prepare your shopping list ahead, and particularly do not shop when you are hungry. Healthy shopping. Healthy cooking. Healthy dining.

23. Tips for Dining out: Read the Menu Carefully: Higher FatLow Fat butterystir-fried sautéed roasted au gratinbaked fried broiled creamedgrilled scallopedsteamed/broiled CONTROL THE PORTIONS

24. Healthy & Smart Substitution: Fat = 100 gram Fat = 100 gram Kcal = 1500 Kcal = 1500 High in fat, cholesterol, and salt High in fat, cholesterol, and salt Fat = 10 gram Kcal = 500 Rich in fiber, antioxidants, and calcium Cream Soup Low fat Soup Low fat

25. Conclusion: -Join the SDEA and support its noble mission. -Join the SDEA to fight the diabetes and obesity SDAE Contacts: Tel # 0388789720 /8876099 Fax # 03-8878710 Email: sdea@sdea.org.sasdea@sdea.org.sa Website: www.sdea.org.sawww.sdea.org.sa Thank you….