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If no, what are you feeling? What are your options other than eating?
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| bet | 3/3 | | Sana | 31.12.2021 | | Hajmi | 2 Mb. | | #221800 |
| Bog'liq Allanazarov Majit Shet tili Eating habits|
If no, what are you feeling? What are your options other than eating? Nurture yourself Healthy Weight Healthy Eating Your Lifelong Eating Plan Healthy Weight Genetic makeup Metabolic rate Body composition Activity level Food choices Current health problems Body Mass Index
18.6 or less
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Underweight
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20-24.9
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Normal
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25-29.9
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Overweight
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30 or more
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Obese
| Healthy Eating Base your lifelong plan on guidelines from MyPyramid Maintain a healthy relationship with food Avoid the “good food/bad food” mentality Remember moderation and variety in all your food choices MyPyramid Your Lifelong Eating Plan Eat Well for the Health of It Estimated Daily Calorie Needs | | |
Calorie Range
| | |
Age
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Sedentary Active
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Female
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14-18
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1800 2400
| | |
19-31
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2000 2400
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31-50
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1800 2200
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51+
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1600 2200
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Males
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14-18
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2200 3200
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19-30
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2400 3000
| | |
31-50
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2200 3000
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51+
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2000 2800
| Create Your Eating Plan: Going Further Basal Metabolic Rate (BMR) ___ (wt in pounds) x ___ (10 woman, 11 man) =____ calories for basic energy needs (BMR) Calorie Needs for Physical Activity ___ calories for BMR x ___ activity # = ____ calories for activity Create Your Eating Plan: Going Further Calorie Needs for Digestion and Absorption BMR calories + activity calories x 0.1 = ____ calories for digestion & absorption (D&A) Total Calorie Needs BMR calories + activity calories + D&A calories =___ Total Your Healthy Eating Plan The secret to lifelong health is to form a healthy daily eating pattern, not a regimented routine. MyPyramid Recommendations
Food Group
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Daily Amount of Food
| | | | |
1400
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2000
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2400
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Grain
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5 oz.-eq.
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6 oz.-eq.
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8 oz.-eq.
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Vegetable
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1½ cups
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2½ cups
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3 cups
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Fruit
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1½ cups
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2 cups
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2 cups
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Milk
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2 cups
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3 cups
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3 cups
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Meat & Beans
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4 oz.-eq.
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5½ oz.-eq.
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6½ oz.-eq.
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Oils
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4 tsp.
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6 tsp.
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7 tsp.
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DC
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171
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267
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362
| The News on Nutrients Carbohydrates - Benefits:
- Energy
- Fiber: Soluble and Insoluble
- Sources: grains, cereals, fruits, vegetables. legumes
The News on Nutrients Fiber Recommendation: 14 g fiber for every 1000 calories consumed Maintains proper bowel function Decreases the risk for heart disease and some cancers Moderates blood glucose levels Lowers your calorie intake by helping you to stay full longer The News on Nutrients Protein - Strengthens blood
- Builds and maintains muscle and body structure
- Sources: meat, fish, poultry, eggs, dried beans (including soy), lentils, nuts and seeds
The News on Nutrients Fat - Energy
- Satiety
- Adds the flavor to food
Defining the Fats Monounsaturated Polyunsaturated Saturated Trans Fatty Acids A Word About Vitamins Minerals Calcium Iron Phytochemicals Are you getting enough?
Water:
?
?
?
?
Pleasurable Eating Give yourself permission to eat the foods you like. Savor foods as you eat them. Make eating more enjoyable. Eat when you are hungry; stop when you’re full. If you love it, savor it. If you don’t love it, leave it. Breakfast, Lunch, Dinner, and Snack Ideas Breaking the Breakfast Barrier. Making the Most of Lunchtime. What’s for Dinner Smart Snacking Makes Sense Breaking the Breakfast Barrier Breakfast is the most important meal of the day. Include at least three food groups at breakfast. example: yogurt, fruit, granola Breaking the Breakfast Barrier Breakfast on the go example: bagel with peanut butter and banana Breakfast-at-home example: English muffin with cheese and fruit salad Making the Most of Lunchtime Remembering to eat mid-day will help you avoid becoming over-hungry. Making the Most of Lunchtime Grab and Go lunches Example: bagel sandwich with turkey, cheese, cucumber, tomatoes, and mustard. Add an apple and a few chips for crunch. At Home Lunches Example: baked potato with chili and cheese; pear slices; and fruit bar cookies. What’s for Dinner: Planning Tips Review your menu options Plan a shopping list for “extras” or meals Use time saving appliances Plan for left-overs Pasta or Rice Evening Breakfast Food Bars: Baked Potato, Taco/Burrito or Salad Pizza Smart Snacking Makes Sense Listen to your body. Do not forget the protein. Keep snacks handy. Remember moderation. Grocery Shopping for a Healthier You Keep variety and MyPyramid in mind. Shop the perimeter of the store Read those food labels Be prepared to shop Be an informed shopper Reading Food Labels Serving Sizes Nutrient Information Calories per Gram % Daily Value Trans Fat Rounding Nutritional Claims Breads, Cereals, Rice and Pasta Look for whole grain products B-vitamins Fiber Low in fat Fruits and Vegetables Great sources of Vitamins Minerals Fiber Variety is the key! Dairy Products Great source of Calcium Protein Vitamin D Many lowfat and fat free products available Meat, Poultry, Fish, Dry Beans, Eggs and Nuts Pay attention to portion size and fat content Excellent source of: Protein Iron Zinc Vitamin B-12 Oils and Fats Pay attention to the type and amount you choose Great source of Vitamin E Energy Keeping a Well Stocked Room or Fridge Healthy Eating on the Run Plan your day Keep food handy Plan ahead Get moving Nutritious Restaurant Eating Size up portion sizes Leaner cuisine Order you way Avoid overeating Bon Appetit Tour of Restaurants: Fast Food - Nutrition information is often posted
- The menus are fairly standard from franchise to franchise
- Beware of value-added meals
The Good News:
Pizza - Choose your own sauce and toppings
- Start your meal with a small salad
- Easy nutrient rich meals
The Good News:
Deli Shops
The Good News:
Mexican - Asada (grilled)
- Veracruz-style (tomato sauce)
- Salsa Verde (green chile sauce)
- Mole Sauce (chili-chocolate sauce)
- Soft tortillas
- Entrees topped with lettuce and tomatoes
The Good News: Healthy choices
Italian - Vegetable based entrees
- Family style service lets you choose your own portion size
- Flavorful tomato based sauces
The Good News:
Asian - Rice is the cornerstone of the menu
- Low fat meat and vegetable side dishes
- Fortune cookies make a great dessert
The Good News:
Maintaining Lifelong Habits Maintaining Lifelong Habits Small daily decisions will lead to long term habits Deal with set backs Take care of yourself Enjoy yourself Thank you!
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