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Diet and Nutrition

Look at the Pyramid, you should have more ticks in the bottom half!

Building Food Intake

Eat more of the foods that fill you
Ensure you eat a balanced diet
Eat more in the morning
Eat sugary snacks and pastries sparingly
Try to eat your main meal earlier

Healthy Eating

healthy eating

Reduce	Increase
Fat and Sugar	Water
Salt and Caffeine	Fibre

Food Components

Carbohydrates	Protein	Essential Fatty Acids (EFAs)	Fibre
Produce glycogen, a source of energy	Builds and repairs muscle tissue	Thin the blood, preventing blood clot formation	30 grams per day
Grains and Cereals	White Meat	Oily Fish (mackerel, salmon, sardines etc.)	Nuts, Beans, Pulses
Rice, Barley, Oats	Fish	Linseed Oil	Wheatgerm, Oats
Bread and Pasta	Nuts and Seeds	Sunflower seeds	Fruit
Potatoes	Dairy and Soya Products	Omega 3, Omega 6	Vegetables with Skins

Healthy Eating, Physical Activity and Weight Control

Healthy Eating and Weight Control	Physical Activity and Weight Control
Diets too rich in animal or saturated fats can lead to obesity	Exercise increases your metabolic rate which uses up calories. The rise in metabolic rate helps keep fat off
In UK 17% males and 21% females are obese with 29% classed as overweight	Improve blood cholesterol levels and reduce blood pressure
Carrying too much body fat increases your chance of health problems	Being physically active can also reduce the risk of heart disease, falls and injuries, depression, stroke and diabetes

Fat Burning Activities

Fat Burning Activities

Walking
Swimming
Cycling
Jogging

Long, slow and low impact
Minimum 20/30 minutes
HR below 60% MHR
3-5 times per week

Caffeine and Medical Effects

caffeine

Caffeine	Caffeine and Medical Effects
Coffee, Tea, Cola	Can cause raised blood pressure
Rapidly absorbed from gastrointestinal system into the body tissue and to the Central Nervous System (CNS)	In patients with coronary heart disease or hypertension, caffeine can induce Premature Ventricular Contractions (PVC’s) or even palpitations
Acts as a stimulant and also a diuretic which induces urine production	Caffeine can contribute to Migraines

Cholesterol and Good Health

Cholesterol	Good and Bad Cholesterol?	To lower cholesterol
Cholesterol is a complex alcohol constituent of animal fats and oils	For better health, a person should have a high level of HDL and low level of LDL	Reduce red meat and dairy products
It forms plaques which adheres to the inner wall of arteries causing hardening	HDL – High Density Lipoprotein is good because it carries cholesterol away from the tissues for removal by the liver	Increase oily fish, white meat products and green vegetables
These may lead to heart attacks, strokes and poor circulation	LDL – Low Density Lipoprotein is bad because it finds its way into arteries and contributes to the growth of plaques on the artery walls	Increase aerobic exercise

Weight Loss/Fat Loss

weight/fat loss

Calorie counting - Intake / output

Muscle equals lean - More lean is less fat

Stay Fit and Healthy!

Please contact OHSW Department or your GP for more guidance.