Your Prescription to Thrive-NutritionEducation at Workplace

8/9/2019 Your Prescription to Thrive-NutritionEducation at Workplace

1/49

Directions for: the RIGHT foods, With RIGHT Amounts, at RIGHT Time, In RIGHT Combos

How Healthy EatingHow Healthy Eating

&&an Active Lifestylean Active Lifestyle

be Yoursbe Yours

Your Prescription to thriveYour Prescription to thrive

Nutrition education initiative at Workplaceutrition education initiative at Workplace

Ms.Ms. ShailyShaily ChauhanChauhan && ShivaliShivali ChauhanChauhanNutritionist and Dietitiansutritionist and Dietitians


2/49

1.Diet1.Diet -- NutritionNutrition

2.Physical activity2.Physical activity

3.Health3.Health-- Know your numbersKnow your numbers

Your Prescription to thriveYour Prescription to thrive 1


3/49

DietDiet -- NutritionNutrition

Physical activityPhysical activity

HealthHealth-- KnowKnowour numbersour numbers



4/49

Physical activity &Physical activity &

body functionsbody functionsEnergy in =Energy in =

Maintaining a Healthy Weight is a Balancing ActMaintaining a Healthy Weight is a Balancing Act 3

consumedconsumed


5/49


6/49


7/49

Smart selection of FoodSmart selection of Food 6


8/49

All types of breads, preferablyAll types of breads, preferablywholegrainwholegrain

FruitsFruits freshfresh

VegetablesVegetables fresh and frozenfresh and frozen

LegumesLegumes kidney beans, peaskidney beans, peas

ReducedReduced--fat dairy productsfat dairy products

Lean meat, fish and poultryLean meat, fish and poultry

GREENGREEN Have PlentyHave Plenty 7


9/49

Because they:Because they:

Are good sources of nutrients.Are good sources of nutrients.

Contain less fat and/orContain less fat and/ora e sugar an or sa .a e sugar an or sa .

Help to avoid an intake ofHelp to avoid an intake of

..

Reasons to have these in plentyReasons to have these in plenty 8


10/49

Smart selection of FoodSmart selection of Food 9


11/49

Dairy foodsDairy foods

Commercial bakery productsCommercial bakery productsLowFat

HighFat

Processed meatsProcessed meats

Some savour biscuits, o corn, breadsSome savour biscuits, o corn, breads

Some cakesSome cakes

Some iceSome ice--creams, milkcreams, milk--based icebased iceconfections and dairy dessertsconfections and dairy desserts

Fruit juicesFruit juices

rea as cerea srea as cerea s re ne w a ere ne w a esugarssugars

ORANGE: Select CarefullyORANGE: Select Carefully 10


12/49


13/49

Smart selection of FoodSmart selection of Food12


14/49

Soft drinksSoft drinks

Energy drinksEnergy drinks

Flavoured mineral waterFlavoured mineral waterSweets and Fried SnacksSweets and Fried Snacks

Deep fried foodsDeep fried foods

Crisps, chips and similar productsCrisps, chips and similar products astriesastries

Chocolate coated and premium iceChocolate coated and premium ice--creamscreams

CreamCream--filled buns/cakes/slicesfilled buns/cakes/slices

Lar e serves of cakesLar e serves of cakes

13

RED: Have OccasionallyRED: Have Occasionally


15/49

Because they:Because they:

lack adequate nutritional valuelack adequate nutritional value

are high in fat and/orare high in fat and/or

added sugar and/or saltadded sugar and/or salt

can contribute excess caloriescan contribute excess calories

Choose your occasion14


16/49

--

HealthHealth-- Know ourKnow our

Your Prescription to thriveYour Prescription to thrive 15numbersnumbers


17/49

If you drive to work or stores,If you drive to work or stores,park in a space far away frompark in a space far away fromthe door and walkthe door and walk

Purchase aPurchase aConsider strengthConsider strengthpedometer aimpedometer aimfor 10,000for 10,000steps per daysteps per day

training for 20 minutestraining for 20 minutes22--3 times per week3 times per week

Walk onWalk onyouryourlunchlunch

DisplayDisplayexerciseexercise

Try exercisingTry exercisingTake theTake thestairsstairs

Forward your Feet to your fitnessForward your Feet to your fitness 17

prescription inprescription ina visible placea visible place

groupgroup

wheneverwheneverpossiblepossible


18/49

WalkingWalking

SwimmingSwimming

CyclingCycling

JoggingJogging -- Minimum 20/30Minimum 20/30minutes/ daminutes/ da

Fat Burning Physical activitiesFat Burning Physical activities18


19/49

COFFEECOFFEE

CoffeeCoffee

Mocha CoffeeMocha Coffee

syrup)syrup)

45 calories45 calories How many caloriesHow many calories

19

are n o ay s co eeare n o ay s co ee


20/49

COFFEECOFFEE

CoffeeCoffee

Mocha CoffeeMocha Coffeemocha syrup)mocha syrup)

45 calories350 calories

Calorie Difference: 305 calories20


21/49

Maintaining a Healthy Weight is a Balancing ActMaintaining a Healthy Weight is a Balancing ActCalories In = Calories OutCalories In = Calories Out

How long will you have to walk in orderHow long will you have to walk in orderto burn those extra 305 calories?*to burn those extra 305 calories?*

*Based on 55 -65 kg weight person21


22/49

a n a n ng a ea y e g s a a anc ng ca n a n ng a ea y e g s a a anc ng cCalories In = Calories OutCalories In = Calories Out

If you walk 1 hour and 20 minutes, you

will burn approximately 305 calories.*

*Based on 55*Based on 55--65 kgs weight of person65 kgs weight of person22


23/49

CHICK EN STIR FRYCHICK EN STIR FRY

20 Years Ago20 Years Ago TodayToday

435 calories435 calories How man calories are inHow man calories are in

2 cups2 cups todays chicken stir fry?todays chicken stir fry?

23


24/49

CHICK EN STIR FRYCHICK EN STIR FRY



2 cups2 cups

4 cups4 cups

Calorie Difference: 430 caloriesCalorie Difference: 430 calories24


25/49

Maintaining a Hea t y Weig t is a Ba ancing ActMaintaining a Hea t y Weig t is a Ba ancing ActCalories In = Calories OutCalories In = Calories Out

How long will you have to do aerobic

dance to burn those extra 430 calories?*

*Based on 55*Based on 55--65 kgs weight of person65 kgs weight of person25


26/49

Calories In = Calories OutCalories In = Calories Out

If you do aerobic dance for 1 hour and 5 minutes

you will burn approximately 430 calories.*

*Based on 55*Based on 55--65 kgs weight of person65 kgs weight of person 26


27/49

COOKIESCOOKIES


55 calories55 calories1.5 inch diameter1.5 inch diameterHow many calories are inHow many calories are intodays large cookie?todays large cookie?

27


28/49

COOKIESCOOKIES


55 calories55 calories1.5 inch diameter1.5 inch diameter 275 calories275 calories3.5 inch diameter3.5 inch diameter

Calorie Difference: 220 calories28


29/49

Maintaining a Healthy Weight is a Balancing ActCalories In = Calories Out

How long will you have to wash the car to

burn those extra 220 calories?*



30/49


31/49

Calories In = Calories OutCalories In = Calories Out

If you wash the car for 1 hour and 15 minutes you

will burn approximately 220 calories.*



32/49

POPCORNPOPCORN


How many caloriesHow many calories

cupscups are n o ay s argeare n o ay s argepopcorn?popcorn?

32


33/49

POPCORNPOPCORN


ca or esca or es5 cups5 cups

ca or esca or es11 cups11 cups

Calorie Difference: 360 caloriesCalorie Difference: 360 calories 33


34/49

Maintaining a Hea t y Weig t is a Ba ancing ActCalories In = Calories Out

How long will you have to doswimming in order to burn the extra 360

calories?*



35/49

Calories In = Calories Out

If you do water aerobics for 1 hour and 15

minutes you will burn approximately 360 calories.*



36/49

DietDiet -- NutritionNutrition

Physical activityPhysical activity Know your ABCKnow your ABC

HealthHealth-- Know yourselfKnow yourself



37/49

Know yourKnow your Body Mass IndexBody Mass Index

NumbersNumbers Waist to Hip ratioWaist to Hip ratio

A1C testA1C test BloodBloodSugar levelsSugar levels

ABCsABCs

B oo PressureB oo Pressure

o es eroo es ero -- oooolipid levelslipid levels

Manage yourself, it help lower your chances of having a heart attack, a stroke, or otherManage yourself, it help lower your chances of having a heart attack, a stroke, or other37


38/49

KnowKnow

youryourNumbersNumbers

Waist to hip ratioWaist to hip ratio

Know ouKnow ouA1C testA1C test Blood Sugar levelsBlood Sugar levels

ABCsABCs

oo ressureoo ressure

Blood lipid (fats) lab testsBlood lipid (fats) lab tests

Body MassBody MassBMI is a measure which takes into account aBMI is a measure which takes into account a

Index (BMI)Index (BMI)

fat in adults.fat in adults.

An accurate ways to determine when extra pounds translate into health risks.An accurate ways to determine when extra pounds translate into health risks. 38


39/49


40/49

KnowKnowourour

Body Mass IndexBody Mass Index

NumbersNumbers Waist to Hip ratioWaist to Hip ratio

Know youKnow youABCsABCs

A1C testA1C test Blood Sugar levelsBlood Sugar levels

Blood PressureBlood Pressure

Waist to HiWaist to Hi

It is concerned not only with how much fat anIt is concerned not only with how much fat an

adult has, but also where that fat is located onadult has, but also where that fat is located on

the bod . The hi her the ratio the hi her thethe bod . The hi her the ratio the hi her theRatioRatio risk of heart disease and other obesityrisk of heart disease and other obesity--relatedrelated

disorders.disorders.

Contributing Factors:Contributing Factors: Waist Circumference: M >94, F >80 cmsWaist Circumference: M >94, F >80 cms 40


41/49

excellentexcellent goodgood averageaverage highhigh extremeextreme

malemale < 0.85< 0.85 0.850.85 -- 0.900.90 0.900.90 -- 0.950.95 0.950.95 -- 1.001.00 > 1.00> 1.00

femalefemale < 0.75< 0.75 0.750.75 -- 0.800.80 0.800.80 -- 0.850.85 0.850.85 -- 0.900.90 > 0.90> 0.90

Distribution of fat is evaluated by dividing waist size by hip sizeDistribution of fat is evaluated by dividing waist size by hip size 41


42/49

KnowKnow Body Mass Index

NumbersNumbers Waist CircumferenceWaist Circumference

Know youKnow you

A1C testA1C test Blood Sugar levelsBlood Sugar levels

ss Blood PressureBlood Pressure

Blood lipidBlood lipid(fats)(fats)

lab testslab tests

A is for the A1C test. It shows how well yourA is for the A1C test. It shows how well your

A1C testA1C test Blood SugarBlood Sugar

last 3 months.last 3 months. Have this blood test at leastHave this blood test at leasttwice a year. Your result will tell you whattwice a year. Your result will tell you what

our avera e blood lucose level was for theour avera e blood lucose level was for the

past 2 to 3 months.past 2 to 3 months.

The goal for A1C for most people is less than 7.The goal for A1C for most people is less than 7. 42


43/49

Blood Sugar

CategoryCategory

of aof a

personperson

FastingFasting

ValueValue

(mg/dl)(mg/dl)

MaximumMaximum

ValueValue

( mg/dl)( mg/dl)

Value 2 hours afterValue 2 hours after

consuming glucoseconsuming glucose

( mg/dl)( mg/dl)

NormalNormal LessLessthan 120than 120 Less thanLess than160160 Less than 120Less than 120

EarlyEarly

DiabetesDiabetes

120 to120 to

140140160 to 180160 to 180 120 to 140120 to 140

EstablishedEstablished

DiabetesDiabetes

MoreMore

than 140than 140

200 or200 or

moremoreMore than 140More than 140

43High blood glucose levels can harm your kidneys, feet, and eyesHigh blood glucose levels can harm your kidneys, feet, and eyes..


44/49

KnowyourNumbers

Body Mass Index

Waist Circumference

Know youABCs

A1C test Blood Sugar levels

Blood Pressure

Blood li id fats lab tests

B is for Blood pressure. Blood pressure is theB is for Blood pressure. Blood pressure is the

force of the blood pushing against the wallsforce of the blood pushing against the walls

of the arteries.of the arteries.

Prevention is better then CurePrevention is better then Cure 44


45/49

SystolicSystolicDiastolicDiastolic

CategoryCategoryopop

number)number)

(bottom(bottom

number)number)

Less thanLess thanormaorma

120120ess aness an

PrehypertensionPrehypertension 120120139139 80808989

High blood pressureHigh blood pressure

ageage

Stage 2Stage 2 160 or higher160 or higher 100 or higher100 or higher

High blood pressure makes your heart work too hard. It can cause heart attack, stroke 45


46/49

KnowyourNumbers

Body Mass Index

Waist Circumference

A1C test Blood Sugar levels

Know youABCs

Blood Pressure

Blood lipid (fats) lab tests

C is for Cholesterol. Bad cholesterol, or LDL,o es ero Blood lipidlevels

can build up and log your blood vessels. It

can cause a heart attack or a stroke.

The LDL oal for most eo le is less than 100

Contributing FactorsContributing Factors 46


47/49

Total Cholesterol( mg/dl)

Under 200

LDL (bad) Cholesterol( mg/dl)

Under 100

HDL (good) Above 40 (men)o es ero mg ove women

r g ycer es mg n er

Ref: Obesity: Preventing and Managing the Global Epidemic, 2000, WHORef: Obesity: Preventing and Managing the Global Epidemic, 2000, WHO 47

Diet -Nut r i t ion


48/49

Pay attention to portions; avoid superPay attention to portions; avoid super--sizingsizing

,,Set regular times to eat: 3 meals and no more than 2 snacks per daySet regular times to eat: 3 meals and no more than 2 snacks per dayLimit high fat foodLimit high fat foodIncrease daily intake of fruits and vegetables: at least 5, aim for 7Increase daily intake of fruits and vegetables: at least 5, aim for 7--99Since fiber can increase the feeling of fullness, aim for 2Since fiber can increase the feeling of fullness, aim for 2--3 servings of3 servings of

whole grain food per daywhole grain food per dayLimit sweetened beverages, drink water or nonfat or 1% milkLimit sweetened beverages, drink water or nonfat or 1% milk

Phys ica l Ac t i v i t yTake the stairs whenever possibleTake the stairs whenever possiblePurchase a pedometer; aim for 10,000 steps per dayPurchase a pedometer; aim for 10,000 steps per day

Display exercise prescription in a visible placeDisplay exercise prescription in a visible place

Phys ica l Ac t i v i t y

you r ve to wor or stores, par n a space ar away rom t e oor an wayou r ve to wor or stores, par n a space ar away rom t e oor an waIf you take public transportation, get off a stop early and walkIf you take public transportation, get off a stop early and walkWalk on your lunch breakWalk on your lunch breakTr exercisin with friends or a rouTr exercisin with friends or a rou

Consider strength training for 20 minutes 2Consider strength training for 20 minutes 2--3 times per week3 times per week

K now Your Num bersa s o p ra o,a s o p ra o,

Blood Pressure & Blood Sugar & CholesterolBlood Pressure & Blood Sugar & Cholesterol

Diet & Health Directions to thriveDiet & Health Directions to thrive 48


49/49

Nutrition

Shaily Chauhan

Health

Nutrition Education Initiative at Workplace!! 47

Diet

Documents

Your Prescription to Thrive-NutritionEducation at Workplace