Staying Healthy over the Christmas Season Food for thought Think - - PowerPoint PPT Presentation

Staying Healthy over the Christmas Season

Food for thought

Think healthy eating is all about dieting and sacrifice? Think again. Eating well is a lifestyle that embraces Colourful food, creativity in the kitchen, and eating with friends. The benefits of healthy eating include increased mental acuteness, resistance to illness and disease, higher energy levels, a stronger immune system, faster recuperation times, and better management of chronic health problems.

Fruit

Focus on whole fruits rather than juices as they

contain more fibre and vitamins and aim for around 2 servings each day. Include a variety of types and colours of fruits like berries, stone fruits and melons etc.

Vegetables

Include all the different colours of vegetables. Also include anti-oxidant rich dark leafy greens, such as kale, spinach, and broccoli as well as oranges and yellows, such as carrots, squash and sweet potato. Try for 5 serves which is 2 ½ cups of veggies every day.

Colour and Variety

The beautiful colours of our fruits and veggies actually correspond to different Nutrients that they contain (think: blackberries, blueberries, strawberries, melons, pumpkin, spinach, tomato, zucchini, capsicum, carrots etc) So the more variety of colours on your plate the more variety of nutrients you are having.

Carbohydrates

Be smart when choosing carbohydrates and choose whole grains over processed white flour for more nutrients and a higher fibre count. If you’re not sure, look for whole wheat, Whole Grain and brown varieties pasta, breads, and cereals. Adults need 5-7 servings of grains each day and one serve is equal to 1 slice of bread or 1/2 cup of cooked rice and porridge,

• r 1 cup pasta or cereal.

Fibre

Fibre helps to prevent constipation, lower the risk of chronic diseases, lowering cholesterol, helps you feel fuller for longer and stabilizes blood sugar levels. Fibre rich foods include: fruits, veggies, whole Grains including breads and cereals and beans. The recommended intake of fibre each day is 25-30g.

Types of Fibre

• Soluble fibre - helps to slow the emptying process in our stomachs, which helps

you feel fuller. It also helps to lower cholesterol and stabilise your blood glucose levels. Soluble fibre is found in fruits, vegetables, oats, barley and legumes.

• Insoluble fibre - absorbs water to help to soften the contents of our bowels and

support regular bowel movements and prevent constipation. It also helps to keep us full and keep the bowel environment healthy. Insoluble fibre is found in wholegrain breads and cereals, nuts, seeds, wheat bran and the skin of fruit and vegetables.

Fibre

It is very important you ensure you get adequate fibre every day. It is recommended that adults consume at least 25-30g of fibre in their diet each day. An example of food containing this much fibre is;

• one serve of high fibre cereal (eg; porridge, weet-bix)

+ two cups vegetables + 3 slices wholegrain bread + two pieces of fruit + 1 serve of legumes (eg; ½ cup baked beans)

Protein

• Protein is a nutrient needed by the human body for growth and maintenance.

Aside from water, proteins are the most abundant type of molecules in the body.

• Protein can be found in all cells in the body and is the major component of cells

including: Brain, muscle, organs, skin, hair and nails are just some of the body parts.

• Protein also helps to make: coenzymes, hormones, immune response, cellular

repair, and other molecules essential for life.

• Additionally, protein is also needed to form blood cells.

Protein

Estimates suggest that about half of the human body’s dry weight is made up of protein. Adults need about 1 gram of protein per kilo of bodyweight. For Example; A 100g serving of meat contains about 20 grams of protein.

Protein Food Sources

• Some sources of dietary protein include: lean meat, poultry and fish
• Eggs
• Dairy products like milk, yoghurt and cheese
• Nuts and seeds
• Beans and legumes (such as lentils and chickpeas)
• Soy products like tofu
• Some grains are also sources of small amounts of

protein, but are not as high as meat and meat alternative products.

Calcium

Bone health depends on adequate calcium intake to prevent osteoporosis and bone fractures. The recommended daily intake of calcium for Australians is 1000 - 1300mg per day. This is equal to; 1 glass milk (250mL) + milk on cereal (150mL) + a 40g Slice of cheese, + 1 tub yoghurt + dash of milk in 2-3 cups of tea or coffee.

Food Sources of Calcium

Calcium rich foods include: milk, yogurt and cheese. Non-dairy sources include tofu, broccoli, Almonds, bok choy, spinach other foods fortified with calcium such as juice, bread etc.

One Serve of Calcium (approx 300mg)

• 250ml Milk (Cows or Calcium fortified Soy)
• 1 Thick slice of cheese (approx 40g)
• 200g tub of yoghurt
• 4 scoops of ice-cream
• 250ml of custard
• 100g sardines in oil or salmon with bones

Foods that reduce calcium absorption include: Caffeine, alcohol.

Vitamin D

• Vitamin D works with Calcium to increase absorption and

therefore also helps with bone strength.

• Vitamin D plays also plays an important role in our energy

levels, moods, heart function, nerve function, healthy skin, strong teeth, and it supports the thyroid gland.

Vitamin D

We get most of our vitamin D through sun exposure. It is recommended that you spend 15-20 minutes each day in the sun (in summer make sure this is before 10am and after 3pm) to boost Your vitamin D level. With age, skin is less efficient at synthesizing vitamin D, so see your doctor about getting your levels checked. Vitamin D is also found in a few foods including: oily fish particularly salmon and tuna, nuts, egg yolk and foods fortified with Vitamin D.

Vitamin C

• Vitamin C can help you absorb iron more effectively

when eaten at the same time.

• It also helps Immune Function, skin health, collagen

production, wound healing, bone and teeth health and a reduced risk of strokes. Food high in Vitamin C include: Oranges, Kale, Capsicums, Brussels sprouts, Broccoli, Guava, Strawberries, Grapefruit, Kiwi,and Sweet Potatoes

Magnesium

Magnesium is involved in over 300 biochemical functions in the body, such as:

• Bone structure and strength
• Protein synthesis
• Heartbeat rhythm regulation
• Nerve function
• Blood sugar control
• Neurotransmitter release
• Blood pressure regulation
• Energy metabolism

Food Sources of Magnesium

The richest food sources of magnesium include: Dark green leafy vegetables particularly spinach, nuts and seeds especially pumpkin seeds and almonds, Mackerel, wholegrains such as brown rice, avocadoes, yoghurt, bananas, dried fruit particularly figs and Dark chocolate.

Selenium

• Selenium is an essential trace mineral important for cognitive

function, a healthy immune system.

• Selenium is found in a variety of foods, the richest sources

being Brazil nuts and also seafood.

Essential Fatty Acids

Essential fatty acids are oils that our bodies are unable to manufacture, therefore we must consume them in our diets. EFA’s help with the overall function of the brain, memory, and Healthy hair, skin and nails. They also protect your body against heart disease by controlling “bad” LDL cholesterol levels and raising “good” HDL cholesterol levels.

Food Sources of Essential Fatty Acids

• Olive Oil
• Flaxseeds
• Avocadoes
• Salmon
• Walnuts
• Egg Yolk
• Tuna
• Mackeral
• Sardines

Antioxidants

Protect our cells against damage. They are scavengers in the body that mop up all the toxins or free radicals that come from things like: pollution, pesticides, cigarette smoke, stress, a diet high in processed foods. Riches sources of antioxidants include: Berries, Beans, Green tea, Nuts, Oats, Dark Chocolate, Red wine, fruits, Vegetables and herbs.

Dark Chocolate is Good for your Heart

• Studies show that eating a small amount of dark chocolate two
• r three times each week can help lower your blood pressure.
• Dark chocolate improves blood flow and may help prevent the

formation of blood clots.

• Eating dark chocolate may also prevent arteriosclerosis

(hardening of the arteries).

Dehydration

Poor fluid intake can lead to:

• Dry skin, mouth, cracked lips
• Headache
• Fatigue
• Thirst
• Confusion
• Low Urine output
• Low Blood Pressure
• Urinary Tract Infections
• Reduced Kidney Function

All of these things can also increase your risk of falls.

Hydration

It is important that you ensure you stay well Hydrated. Drinking water helps to prevent urinary tract infections and constipation. It is recommended that 6-8 glasses of water are consumed

• daily. 1.5 to 2 Litres.

Fluids can also include: jelly, soup, milk, juice and cordial. Have water with you at all times and sip it throughout the Day to ensure constant hydration.

Reduce Sodium

Reducing salt intake can help to help prevent fluid retention and high blood pressure. Look for “low sodium” products and season Meals with a few grains of course sea salt instead of cooking with salt. Eating as much fresh food as possible as packaged and canned foods usually have a high salt content. Herbamare is also a great sea salt product.

Hidden Sugars

Added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, instant mashed potatoes, frozen dinners, fast food, and sauces. Check food labels for alternate terms for sugar such as corn syrup, molasses, brown Rice syrup, cane juice, fructose, sucrose, dextrose, or maltose. Use fresh instead of canned or bottled options such as sauces.

Reading Food Labels

• Food ingredients lists are listed in order of the quantity of the

ingredient in the product from most to the least.

• Use the 100g column of the Nutrition panel as then you get a

percentage of how much of that product is made up of that.

Fresh verses Frozen

• Research has shown that frozen is just as good as fresh

and in some cases it is even better as by snap freezing the nutrients are locked into the frozen vegetables and not lost during transport and sitting on the supermarket shelves and then in the fridge.

• If frozen is more convenient then use them.

Sweeteners

• There are some great natural sweeteners
• ut on the market that can be used instead
• f sugar and as a better option then chemical

sweeteners such as Equal

• Stevia
• Xylitol
• Erythritol

Cook Smart

The best way to prepare veggies is by steaming or sautéing in

• live oil—it preserves nutrients.

Avoid boiling—nutrients end up out of the food and into the water. Always cook with olive oil, don’t heat vegetable oils it changes them. Baking, grilling and stir frying are great options.

Avoid Skipping Meals

This causes your metabolism to slow down, blood sugar levels to drop which leads to feeling sluggish and often making poor food choices later in the day. Have 3 meals per day and 2 Healthy snacks in between to ensure stable blood sugar and insulin levels are maintained throughout the day.

Glycemic Index (GI)

The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to their effect on blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in raised blood sugar levels. GI above 70 Low-GI foods, due to their slow digestion and absorption, produce slow rises in blood sugar and insulin levels. GI less than 55.

Glycemic Index (GI)

Low GI diets have been shown to improve both glucose and cholesterol levels in people with diabetes (type 1 and type 2). They have benefits for weight control because they help control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin

• resistance. Eating Low GI is better for everyone not just diabetics.

Alcohol

• Drinking alcohol (1 or 2 standard drinks a day) may add to the enjoyment of your

festive events, but over-consuming alcohol can lead to weight gain.

• According to the Department of Health and Ageing:
• For healthy men and women, drinking no more than two standard drinks in any day

reduces your risk of harm from alcohol-related disease or injury over a lifetime.

• Drinking no more than four standard drinks on a single occasion reduces the risk of

alcohol-related injury arising from that occasion.

• If you choose to drink:
• Watch your serving size. Restaurants often serve wine in glasses that are three

times the standard serve.

• Be careful with top-ups. Topping up your glass can lead to you losing count of the

amount you have been drinking. Finish one glass before accepting a top-up.

• Alternate your drinks. Alternate one alcoholic drink with one non-alcoholic drink

such as water.

Alcohol

Remember what a serve of alcohol is and to drink water in between drinks to ensure you stay hydrated. 285 mL of full strength beer (4.8% alc. vol) 375mL of mid strength beer (3.5% alc.vol) 425 mL of low strength beer (2.7% alc. vol) 100 mL of wine (red - 13% alc. vol, and white – 11.5% alc. vol) 100 mL of champagne (12% alc. vol) 3 30 mL of spirits (40% alc. vol) 275 mL bottle of ready-to-drink beverage (5% alcohol content)

Tips to avoid Weight gain over the Holiday Season

• Avoid going hungry to parties. Eat something light before the party

to reduce your chances of snacking on high calorie party food. Some healthy snacks include a 200g tub of reduced fat yoghurt, a bowl of cereal or a cheese and tomato sandwich.

• Don’t try to lose weight over the Christmas season. Instead, aim to

maintain your current weight.

• Watch your portion sizes. If your will power is weak and you know

you will want to finish everything in front of you, use an entrée plate instead of a dinner plate. That way you are sure to eat less.

• Fill up with healthy foods such as: vegetables, legumes, fruit and

grains foods.

5 Tips for Staying Healthy at The Christmas Party

• 1. Be selective
• 2. Eat before you go out
• 3. Hydrate properly
• 4. Plan what you’ll order
• 5. Stay active!

Exercise

Try some of the following ideas to help you stay fit over the holidays:

• Ask for a gym membership as a Christmas present. That way you can

stay fit all year round.

• Set yourself an exercise challenge for the New Year. Fun runs are

great events to get involved in. Your local council website should provide details of sporting events held annually in your area.

• If you’re on a vacation, walking is the best way to become familiar

with your holiday location. It’s amazing what you can discover when you are on foot.

• Use the facilities at camping grounds, motels or resorts. For

example, hiring a tennis court is an inexpensive way to stay entertained for hours.

Party Foods to Enjoy

• Vegetable sticks, pretzels, rice crackers
• Hummus, beetroot, tzatziki, avocado dip
• Popcorn
• Sushi
• Sandwiches, quiches
• Fresh Fruit
• Fruit salad with yoghurt

Foods to Limit

• Creamy dips
• Pies, sausage rolls, spinach triangles
• Chips, corn chips
• Lollies, candy canes, chocolates
• Cakes and slices with cream
• Soft Drinks

Mindfullness

• Be mindful about what you eat.
• When eating something bad choose wisely and then savour it

and really enjoy it.

• Watch your portion sizes too much of anything can be a bad

thing.

• Be mindful about still getting your vegetables, fruit, protein

and healthy carbohydrates in whilst enjoying this Festive season.

Christmas Day Meal Ideas

• Baked Salmon
• Roast Vegie Salads
• Prawns and Salad
• Baked Meat and Roasted Vegetables
• Quinoa Salads
• Fresh Fruit
• Frittatas

Any Questions?

Thank you for Coming!