Be Beautiful, Feel Young

Be Beautiful,fFeel Young,Feel Young,

Eat WellEat WellSanirose S. Orbeta, M.S.,R.D., FADASanirose S. Orbeta, M.S.,R.D., FADA

Consulting Clinical and Sports NutritionistConsulting Clinical and Sports Nutritionist

Sanirose S. Orbeta, M.S., R.D., FADA 1

Nutritional Environment that Affect Our Nutritional StatusOur Nutritional Status

Existing Medical Condition

Sedentary Lifestyle

Work PressureSupermarket Trends

y

Family Habits and Traditions

Trends

Hearsay Traditions

Psychological & Emotional

Nutrition

New Age

Economic

& EmotionalgProduct

Media Personal


Economic Dwindling Peso

Value

Misinformation Stresses

Wellness

–– balancing of physicalbalancing of physicalbalancing of physical, balancing of physical, emotional, social intellectual emotional, social intellectual

d i it l it t fd i it l it t fand spiritual commitment of and spiritual commitment of an individual in order to an individual in order to produce happiness and the produce happiness and the highest quality of existencehighest quality of existencehighest quality of existence. highest quality of existence.


The Dimensions of Wellness

Social

Wellness

Nutrition & Physical Activity

Emotional

Wellness

Intellectual Spiritual


Syndrome X Iceberg Theory


Skill 1: Maintain Healthy Weight at All TimesTimes

a)a) Select your calorie wiselySelect your calorie wisely-- Portion ControlPortion Control

b)b) M it BMI d W i t Ci fM it BMI d W i t Ci fb)b) Monitor BMI and Waist CircumferenceMonitor BMI and Waist Circumference

c)c) Beware of FAD Diets and unscientificBeware of FAD Diets and unscientificc)c) Beware of FAD Diets and unscientific Beware of FAD Diets and unscientific eating practiceseating practices

-- The Atkins, The Zone, The Protein The Atkins, The Zone, The Protein Power VS. The Healthy Food Guide Power VS. The Healthy Food Guide P idP id


Pyramid Pyramid

Analysis of the Current Popular DietsAcceptableAcceptable UnacceptableUnacceptableAcceptable Acceptable UnacceptableUnacceptable

1.1. Traditional Food Traditional Food Guide PyramidGuide Pyramid

1.1. Dr. Atkins’ New Diet Dr. Atkins’ New Diet RevolutionRevolutionGuide PyramidGuide Pyramid

2.2. Weight Watchers Weight Watchers Dieting with theDieting with the

RevolutionRevolution

2.2. South Beach DietSouth Beach DietDieting with the Dieting with the DuchessDuchess

33 M dit Di tM dit Di t

3.3. Protein PowerProtein Power

44 Eat Right for Your TypeEat Right for Your Type3.3. Mediterranean DietMediterranean Diet

4.4. VolumetricsVolumetrics

4.4. Eat Right for Your TypeEat Right for Your Type

5.5. Carbohydrate Addicts DietCarbohydrate Addicts Diet

5.5. Eat More, Weigh Eat More, Weigh LessLess

6.6. Sugar BusterSugar Buster

77 P t B tt Di tP t B tt Di t


6.6. Choose to LoseChoose to Lose7.7. Peanut Butter DietPeanut Butter Diet

Energy imbalance leads to overweight and obesityand obesity

11 Dietary fatDietary fat –– a major determinant ofa major determinant of1.1. Dietary fat Dietary fat a major determinant of a major determinant of body weight.body weight.

2.2. Adipose tissue Adipose tissue –– is 85% of body fat is 85% of body fat mass.mass.

3.3. HighHigh--fat diet fat diet –– stimulates overeating.stimulates overeating.

4.4. Chronic imbalance Chronic imbalance ––fat intake and fat fat intake and fat oxidation. oxidation.


Test for Visceral Fat


Monitor Body Mass Index (BMI) & Waist CircumferenceWaist Circumference

Age (years)Age (years) BMI (kg/m2)BMI (kg/m2)BMI = Weight (kg)BMI = Weight (kg)

Height (m Height (m 22))

Age (years)Age (years) BMI (kg/m2)BMI (kg/m2)19 19 –– 2424 19 19 –– 24242525 3434 2020 2525

23 BMI = 68 kgs23 BMI = 68 kgs25 25 –– 3434 20 20 –– 252535 35 –– 4444 21 21 –– 2626

1.7 m 1.7 m 22

Id l W i t Ci f

45 45 –– 5454 22 22 –– 272755 55 –– 6565 23 23 –– 2828Ideal Waist Circumference:

• Female = 31 inches• Male = 35 inches

5555 6565 33 88> 65 24 > 65 24 –– 29 29


Calories not expended asexpended as energy becomebecome excess body weightweight


Calorie = Energy

Intake Expended


Treatment GuidelinesThe TwoThe Two--steps Process for General steps Process for General Treatment of Overweight & ObesityTreatment of Overweight & ObesityTreatment of Overweight & ObesityTreatment of Overweight & Obesity

-- AssessmentAssessmentDegree of obesity and overweight and Degree of obesity and overweight and health risk status health risk status

BMI, Waist Cir., Blood profileBMI, Waist Cir., Blood profile

-- ManagementManagementManagementManagementReduction of excess weight, maintenance Reduction of excess weight, maintenance of lower body weight and measures toof lower body weight and measures to


of lower body weight and measures to of lower body weight and measures to prevent more weight gainprevent more weight gain

Goals for Weight Loss

11 Reduce 10% of initial weight fromReduce 10% of initial weight from1.1. Reduce 10% of initial weight from Reduce 10% of initial weight from baselinebaseline

22 Maintain lower body weightMaintain lower body weight2.2. Maintain lower body weightMaintain lower body weight3.3. Aim at 1Aim at 1--2 lbs. weight loss per week 2 lbs. weight loss per week

f 6 thf 6 thfor 6 monthsfor 6 months4.4. Prevent future weight gainPrevent future weight gain


Advantages of Weight Loss

•• Weight Loss is recommended to:Weight Loss is recommended to:gg

-- Lower blood pressureLower blood pressure-- Lower elevated total cholesterolLower elevated total cholesterol-- Lower LDL cholesterolLower LDL cholesterol-- Lower LDL cholesterolLower LDL cholesterol-- Lower triglyceridesLower triglycerides

L l d bl d l l lL l d bl d l l l-- Lower elevated blood glucose levelLower elevated blood glucose level-- Raises HDL cholesterolRaises HDL cholesterol


Combination Therapy

•• For weight management to beFor weight management to be•• For weight management to be For weight management to be successful, combine the ff:successful, combine the ff:

-- Low Calorie DietLow Calorie Diet-- Increased Physical ActivityIncreased Physical Activity-- Behavioral TherapyBehavioral TherapyBehavioral TherapyBehavioral Therapy


Weight Management thru Food ModificationsModifications

1.1. Avoid over consumption of hiAvoid over consumption of hi--calorie foods.calorie foods.

2.2. Food preparation (boiled, broiled and steamed) Food preparation (boiled, broiled and steamed) –– avoiding adding hiavoiding adding hi--calorie ingredients during calorie ingredients during g gg g g gg gcooking.cooking.

33 Reduced portion sizesReduced portion sizes3.3. Reduced portion sizes.Reduced portion sizes.

4.4. Read nutrition labels to determine caloric Read nutrition labels to determine caloric content.content.

5.5. Dining out. Every bite counts. Be wise inDining out. Every bite counts. Be wise in


5.5. Dining out. Every bite counts. Be wise in Dining out. Every bite counts. Be wise in selecting.selecting.

Skill 2: Master Correct Food Choices

Variety, Balance and Moderation!Variety, Balance and Moderation!•• Know your Fuel Line:Know your Fuel Line:

––CarbohydratesCarbohydratesyy––Proteins Proteins

FatsFats––Fats Fats ––Fiber Fiber ––Vitamins Vitamins ––Minerals Minerals


––Electrolytes and Water Electrolytes and Water

Carbohydrates

•• 5555--70% CHO from70% CHO from•• 5555--70% CHO from 70% CHO from Total CaloriesTotal Calories

•• Complex CHOComplex CHOpp•• Simple CHOSimple CHO


Proteins

•• 1010--15% PRO15% PRO1010--15% PRO 15% PRO from from Total CaloriesTotal CaloriesTotal CaloriesTotal Calories

•• Protein RatioProtein Ratio•• Protein RatioProtein Ratio


Fats

•• 2020--25% FATS from Total25% FATS from Total2020 25% FATS from Total 25% FATS from Total CaloriesCalories

•• Good Fats Good Fats “Monounsaturated & “Monounsaturated & Polyunsaturated”Polyunsaturated”

•• Bad FatsBad Fats“A i l S d F ”“A i l S d F ”“Animal Saturated Fats”“Animal Saturated Fats”


Vitamins & Minerals

•• Vitamins: Vitamins: –– 2020--30 grams of Fiber30 grams of Fiber–– DeepDeep Colored Colored pp–– VVaarriieettyy is Bestis Best

•• Minerals:Minerals:ReRe--assess your mineralassess your mineralReRe assess your mineral assess your mineral supplysupply(e.g., Calcium: 1000(e.g., Calcium: 1000--1500 1500

/d )/d )


mg/day)mg/day)

Electrolytes, Sodium and Potassium


Water

•• Drink 8Drink 8 –– 12 glasses of12 glasses ofDrink 8 Drink 8 12 glasses of 12 glasses of Water dailyWater daily

•• Drink Alcoholic Beverages Drink Alcoholic Beverages in Moderation (2in Moderation (2 44in Moderation (2in Moderation (2--4 4 drinks/week) drinks/week)






Skill 3: Be Knowledgeable About “Significant Other” Foods!

1.1. ExcessiveExcessive SugarSugar1.1. Excessive Excessive SugarSugar

2.2. Abusive Abusive SaltSalt

3.3. Tricky Tricky CholesterolCholesterol

4.4. Neglected Neglected IronIron, , gg ,,FolatesFolates, , ZincZinc and and SeleniumSelenium

5.5. Fancy Fancy SupplementsSupplements

66 SunshineSunshine Vitamin DVitamin D


6.6. Sunshine Sunshine Vitamin DVitamin D

Sugar: Sweet Hidden Treasures

Sugar Intake = 10 – 25 % of Total Calories /daySugar Intake 10 25 % of Total Calories /day

Sugar Content of Selected FoodsSugar Content of Selected Foods

2 oz. chocolate bar 8 tsp1 frosted/glazed donut 6 tspg p1 scoop ice cream 4 tsp1 12-oz. soft drink 8 tsp1 12 oz. soft drink 8 tsp1 glass milk shake 10 tsp1 banana split 25 tsp


1 banana split 25 tsp

SodiumHealthy Level = 2,500 Healthy Level = 2,500 -- 3,500 mg./day3,500 mg./dayFilipino Intake = 7,000Filipino Intake = 7,000 –– 12,000 mg./day12,000 mg./dayFilipino Intake 7,000 Filipino Intake 7,000 12,000 mg./day12,000 mg./day

Sodium Content of Selected FoodsSodium Content of Selected FoodsName of Food Measurement Sodium (mg)

Boullion Cube 1 cube 960Corned Beef 1/4 cup 1056Olives, Green 10 whole pcs 926Pork & Beans 1 cup 1181Pickle Dill 1 whole pc 1928Pickle, Dill 1 whole pc 1928Salt 1 tsp 2196Soy Sauce 1 Tbsp 1319


Teriyaki Sauce 1 Tbsp 689Worcestershire Sauce 1 Tbsp 267

Skill 4: Master Your Eating Habits

•• Food TriggersFood Triggers

•• Eternal presence of Eternal presence of F i f dF i f dFavorite foodsFavorite foods

•• Stressful EatingStressful Eating•• Stressful EatingStressful Eating

•• Special OccasionsSpecial OccasionsSpecial OccasionsSpecial Occasions

•• No food planningNo food planning


p gp g

Enjoy the Taste of Eating Right and LightRight and Light


Little Caesar vs. Big Alternative

Sanirose S. Orbeta, M.S., R.D., FADA 34Source: Dr. Shapiro’s Picture Perfect Book, 2003.

Eat the Starch, Hold the Fat


Asian Staple vs. Western Food


Lunch Package


Mini Muffin, Maxi Impact


Bites & Bowls


Sandwich Sweepstakes


Breakfast Bounty


Pizza Delight


Characteristically Chinese


Good Bread


Relationship of Nutrition, Physical Activity and Behavioral Modification on Quality of Life

Nutritional Health &

Q y

Nutritional Well-being

Health & Beauty

Physical Activity Mental, Quality

f LifLook Good F l G d=Activity Emotional &

Psychologicalof Life Feel Good

Behavioral Modification

Good Social Interactions


Squeeze In As Much Physical Activity DailyPhysical Activity Daily



Strenuous Activity is not for Everyone


Eating to Perfection with Taste and GraceGrace

•• Eat WiselyEat Wisely for Vimfor VimEat WiselyEat Wisely for Vim, for Vim, Vitality, Vigor and Vitality, Vigor and Vanity!Vanity!Vanity! Vanity!

•• Eat for the Health of ItEat for the Health of Itand LOVING IT!and LOVING IT!


Its Never Too Late To Start

“When you look goodWhen you look good.

You feel goodYou feel good

You feel youthfulYou feel youthful

You feel healthierYou feel healthier

Yo feel bea tif l ”Sanirose S. Orbeta, M.S., R.D., FADA 50

You feel beautiful.”

Inspiring Quotations:

“A meal, simple or extravagant,

p g

, p g ,provides a rest from the restlessness that has invaded the hours ofthat has invaded the hours of anticipation and uncertainty.”

“Eating is an art worthy to rank with the other methods by which


man chooses to escape from reality.”

Timeless Advise…

“If we could give every individual “If we could give every individual the right amount of nourishment the right amount of nourishment and exercise not too little andand exercise not too little andand exercise, not too little and and exercise, not too little and not too much, we would have not too much, we would have f d th f tf d th f tfound the safest found the safest way to health.”way to health.”yy


Hippocrates (c. 460Hippocrates (c. 460--377 B.C.)377 B.C.)

Thank YouThank YouF Y Ki dF Y Ki dFor Your Kind For Your Kind

AttentionAttentionSanirose S. Orbeta, M.S., R.D., FADA 53

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Be Beautiful, Feel Young