Designing a healthy diet
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This document provides information on designing a healthy diet, including definitions of key terms like diet and BMI. It discusses important health factors like high blood pressure and obesity. Guidelines are presented for children's nutrition based on age and gender. Suggestions are made for maintaining a balanced diet for teens, adults, and choosing healthy versus unhealthy foods. The high level goal is to educate on general nutrition, weight management, and disease prevention through diet and exercise.
Designing a healthy diet
- 1. Designing A Healthy Diet By: Gabrielle Noch & Elizabeth Gooden
- 2. What is a Diet? • Diet: A particular selection of food, especially as designed or prescribed to improve a person's physical condition or to prevent or treat a disease. • In addition to designing a helpful diet, consistent exercise and nutrition are key to keeping up one's diet plan. • http://dictionary.reference.com/browse/diet?fromAsk=true&o=100074
- 3. BMI • Body mass index: is a measure of body fat based on height and weight that applies to adult men and women. BMI is a person's weight divided by his or her height in. The National Institutes of Health (NIH) now defines normal weight, overweight, and obesity according to BMI instead of height/weight charts. Overweight is a BMI of 27.3 or more for women and 27.8 or more for men. Obesity is a BMI of 30 or more for either sex (about 30 pounds overweight). A very muscular person might have a high BMI without health risks. Cite To Calculate BMI: http://www.nhlbisupport.com/bmi/ • http://www.medterms.com/script/main/art.asp?articlekey=16125
- 4. High Blood Pressure • Hypertension is the term used to describe high blood pressure. • Blood pressure is a measurement of the force against the walls of your arteries as your heart pumps blood through your body. • About 1 in 3 U.S., 68 million, have high blood pressure, which increases the risk for heart disease and stroke, leading causes of death in the United States. High blood pressure is called the "silent killer" because it often has no warning signs or symptoms, and many people don't realize they have it • Normal blood pressure is when your blood pressure is lower than 120/80 mmHg most of the time. • High blood pressure (hypertension) is when your blood pressure is 140/90 mmHg or above most of the time • If your blood pressure numbers are 120/80 or higher, but below 140/90, it is called pre-hypertension Causes •Stress/ Anxiety •Pregnancy (pre-eclampsia) •Ethnic Background (African Americans more likely) •Obese •Alcoholic •Diabetes •Smoker
- 5. Obesity • Obesity occurs when a person consumes more calories than he or she burns. For many people this boils down to eating too much and exercising too little. But there are other factors that also play a role in obesity. These may include: • Age: As you get older, your body's ability to metabolize food slows down and you don't require as many calories to maintain your weight. • Gender: Women tend to be more overweight than men. Men have a higher resting metabolic rate (meaning they burn more energy at rest) than women, so men require more calories to maintain their body weight. Also, when women become postmenopausal, their metabolic rate decreases. • Genetics: Obesity (and thinness) tends to run in families. In a study of adults who were adopted as children, researchers found that participating adult weights were closer to their biological parents' weights than their adoptive parents'. If your biological mother is heavy as an adult, there a 75% chance that you will be heavy. If your biological mother is thin, there is also a 75% chance that you will be thin. • Environmental factors: Environmental factors include lifestyle behaviors such as what a person eats and how active he or she is. • Physical activity: Active individuals require more calories than less active ones to maintain their weight. Also, physical activity tends to decrease appetite in obese individuals while increasing the body's ability to metabolize fat as an energy source. • Psychological factors: Many people eat in response to negative emotions such as boredom, sadness, or anger. About 30% of people who seek treatment for serious weight problems have difficulties with binge eating. During a binge-eating episode, people eat large amounts of food while feeling they can't control how much they are eating. • Illness: Hormone problems such as hypothyroidism (poorly acting thyroid slows metabolism), depression, and some rare diseases of the brain that can lead to overeating. • Medication: Certain drugs,(steroids, antidepressants)
- 6. What Can Children do to maintain a healthy lifestyle and diet? • Kids today are leading lifestyles that are unhealthy. They sit all day at school and then come home to TV, video games and junk food. • http://www.slimkids.com
- 7. Slim Kids Diet • Slim kids is the only diet that is professional doctor and dietician approved. • This program is designed to help overweight or obese children and overweight and obese teens of all ages. • This diet will help you loose weight and it is a safe diet that can be done at home. • http://www.slimkids.com/program.asp
- 8. Children's Nutrition Ages 2-13 Ages 2-3 Girls and Boys Ages 9-13 Girls • Calories: 1,000-1,400 depending on growth and activity level. • Calories: 1,400-2,200 • Protein: 2-4 ounces • Protein: 4-6 ounces • Fruits: 1-1.5 cups • Fruits: 1.5- 2 cups • Vegetables: 1-1,5 cups • Grains: 3-5 ounces • Grains: 5-7 ounces • Dairy: 2-2.5 cups • Dairy: 2.5- 3 cups Ages 4 to 8 Girls • Calories: 1,200- 1,800 depending on growth and activity level. Ages 9-13 Boys • Protein: 3-5 ounces • Calories: 1,600- 2, 600 • Fruits: 1-1.5 cups • Proteins: 5- 6.5 ounces • Vegetables: 1.5- 2.5 cups • Grains: 4-6 ounces • Fruits: 1.5- 2 cups • Dairy: 2.5- 3 cups • Vegetables:2-3.5 cups Ages 4 to 8 Boys • Grains: 5-9 ounces • Calories: 1,200-2,000 • Protein: 3-5.5 ounces • Fruits: 1-2 cups http://mayoclinic.com/health/recipes-for- • Vegetables: 1.5-2.5 cups kids/MY01341 • Grains: 4-6 ounces • Dairy:2.5- 3 cups
- 9. Ways to keep a Healthy Diet for Children/ Pre-Teens • Have regular family meals • Cook more meals at home • Get kids involved • Make a variety of healthy snacks available instead of empty calorie snacks • Limit portion sizes • http://helpguide.org/life/healthy-eating-children-teens.htm
- 10. Balanced Diet for Teens • The amount of vegetables for a average 15 year old girl with an average weight should obtain 2.5 cups a day, for a boy 3.5 cups a day. • Most teens should consume more fresh vegetables rather than fruit juices. • The average fruit a teen should consume daily is 2 cups Sample Healthy Diet Menu Breakfast- • 1 cup of cottage cheese with berries, • 1 hard boiled egg, • 1 cup of low fat milk or tea. Lunch- • 5 oz. of chicken breast • 1 bowl of vegetable soup • 1 baked potato Snack- • 1 glass of vegetable juice or smoothie • 1 whole wheat toast with a teaspoon of butter • 3-5 ounces of fish with salad. http://www.healthy-dietpedia.com/healthy-diet-for-teenagers.html http://www.livestrong.com/article/193353-balanced-diets-for-teens/
- 11. Balanced Diet for Adults Whole Grains- Meat, egg, and beans( 5.5-6.5 ounces) • Breakfast cereals Oils-(27-37 grams) • Rice • Low fat mayonnaise • Light salad dressing • Pasta • Vegetable oil • Bread • Olive oil • Noodles • Additional low calorie foods Vegetables-( 2.5-3.5 cups) Fruits-(1.5-2 cups) • Bananas • Tomatoes • Grapes • Potatoes • Oranges • Carrots • Peaches • Green peas • Mangos • Pineapple • Broccoli • Berries • http://www.buzzle.com/articles/ Dairy(3 cups)- balanced-diet-chart.html • Milk • Yogurt • Cheese
- 12. Water • Water is an essential need to life and staying healthy. • At least twenty percent of the water you need comes from the foods you eat. • Experts believe you can estimate the amount of water you need by taking your weight in pounds and dividing that by two • Failure to drink enough water will lead to dehydration, dizziness and cramps. • http://nutrition.about.com/od/hydrationwater/a/watera rticle.htmumber in half • http://www.livestrong.com/article/445521-how-much- water-does-the-human-body-need-daily/
- 13. Foods to Avoid • Battered, and deep fried foods • Sugary sodas • Processed lunch meats • Greasy snack chips • White bread and refined pasta • Most canned spaghetti and ravioli • Sugary breakfast cereals • Frozen Fried Chicken, fish sticks and corn dogs http://nutrition.about.com/od/nutrition101/a/keepitsimple.htm
- 14. Healthy Food • Dark leafy greens • Fresh fruit and berries • Lean Turkey and chicken • Nuts, dried fruits and healthy snacks • Whole grain breads and pasta • Healthy cooking oils like canola and olive oils • Grass fed beef and bison • Cold water oily ocean fish • Low fat milk or soy beverages • Vegetables such as green beans, peas, and broccoli. • http://nutrition.about.com/od/nutrition101/a/keepitsimple.htm
- 15. Vitamins • Vitamin A- Maintains healthy skin, protects against infection and sunburn. Some sources that contain Vitamin A is Milk, Cheese, Liver, carrots and butter. • Vitamin B1- Aids in promoting normal appetite, and digestion. Maintains healthy nervous system and prevents irritability. Sources that contain Vitamin B1 include meat, fish, poultry, eggs and cereal. • Vitamin B2-Aids in absorption of nutrients. Maintains healthy skin, tongue, and lips. Food that contains Vitamin B2 would include milk and green leafy vegetables • Vitamin C-Maintains healthy bones, teeth and blood vessels. Promotes healing of broken bones and wounds. Some sources would include oranges and limes. • Vitamin D-Aids in strengthening of bones and teeth. Some sources would include tuna and sardines. • http://www.wellbeing-nutrition.com/nutrition.htm
- 16. Citation Page • Unknown. (2011, September 13). Healthy weight - it's not a diet, it's a lifestyle!. Retrieved from http://www.cdc.gov/healthyweight/assessing/bmi/ • Unknown. (2011, August ). Calculate your body mass index. Retrieved from http://www.nhlbisupport.com/bmi/ • Unknown. (2012). Your guide to lowering high blood pressure. Retrieved from http://www.nhlbi.nih.gov/hbp/ • Unknown. (2012, July 17). Cdc- high blood pressure. Retrieved from http://www.cdc.gov/bloodpressure/ • Flowers, A. (2012). Living with diabetes . Retrieved from http://www.diabetes.org/living- with-diabetes/?loc=GlobalNavLWD • Unknown. (2012, March 19). Body mass index definition. Retrieved from http://www.medterms.com/script/main/art.asp?articlekey=16125 • Unknown. (2102, March 01). Healthy eating tips. Retrieved from http://www.choosemyplate.gov/ • Unknown. (2012). Retrieved from http://dictionary.reference.com/browse/diet?fromAsk=true&o=100074 • unknown. (2012). Slim kids. Retrieved from http://www.slimkids.com • unknown. (2012). Slim kids. Retrieved from http://www.slimkids.com/program.asp
- 17. Citation Page (Cont.) • unknown. (2012, 08/12).Mayo Clinic. Retrieved from http://mayoclinic.com/health/recipes-for-kids/MY01341 • unknown. (2012). Help guide. Retrieved from http://helpguide.org/life/healthy- eating-children-teens.htm • unknown. (2010). Healthy dietpedia. Retrieved from http://www.healthy- dietpedia.com/healthy-diet-for-teenagers.html • unknown. (2012). Live strong. Retrieved from http://www.livestrong.com/article/193353-balanced-diets-for-teens • unknown. (2012). Buzzle. Retrieved from http://www.buzzle.com/articles/balanced-diet-chart.html • unknown. (2012). Live strong. Retrieved from http://www.livestrong.com/article/445521-how-much-water-does-the-human- body-need-daily • unknown. (2012). Nutrition. Retrieved from http://nutrition.about.com/od/nutrition101/a/keepitsimple • Harfleet, E. (2012). Wellbeing. Retrieved from http://www.wellbeing- nutrition.com/nutrition.htm