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, or 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 or 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.