Healthy Eating Tips - PowerPoint PPT Presentation

View by Category
About This Presentation
Title:

Healthy Eating Tips

Description:

1. Losing Weight on a 1,500 Calorie Meal Plan 2. You Do Not Have to Diet, Maintain A Balanced Diet Instead 3. Eat Healthy To Prevent Cardiovascular Diseases 4. Healthy Meal Plan - Best Tips for Healthy Eating 5. Never Starve Again During a 1200 Calories Diet 6. Creating a Healthy Diet Meal Plan 7. A 1,200 Calorie Non-Starving Diet Plan 8. Lose Weight The Healthy Way: 1200 Calorie Meal Plan 9. Eating Healthy: 5 Tips to Meet Your Daily Nutritional Requirements 10.3 Reasons Why You Should Have a Healthy Diet Meal Plan 11.1500 Calorie diet – Lose Weight Without Starving Yourself 12.How Healthy Eating Prevents Obesity – PowerPoint PPT presentation

Number of Views:29

less

Write a Comment
User Comments (0)
Transcript and Presenter's Notes

Title: Healthy Eating Tips


1
Healthy Eating Tips
2
Synopsis
  1. Losing Weight on a 1,500 Calorie Meal Plan
  2. You Do Not Have to Diet, Maintain A Balanced Diet
    Instead
  3. Eat Healthy To Prevent Cardiovascular Diseases
  4. Healthy Meal Plan - Best Tips for Healthy Eating
  5. Never Starve Again During a 1200 Calories Diet
  6. Creating a Healthy Diet Meal Plan
  7. A 1,200 Calorie Non-Starving Diet Plan
  8. Lose Weight The Healthy Way 1200 Calorie Meal
    Plan
  9. Eating Healthy 5 Tips to Meet Your Daily
    Nutritional Requirements
  10. 3 Reasons Why You Should Have a Healthy Diet Meal
    Plan
  11. 1500 Calorie diet Lose Weight Without Starving
    Yourself
  12. How Healthy Eating Prevents Obesity

3
Losing Weight on a 1,500 Calorie Meal Plan
  • Get Proteins
  • Weight loss is found to be assisted with an
    increase in protein intake. Increase the protein
    intake to make up for 30 of your calories and
    you will be able to reduce the total intake of
    calories you are taking in over the entire course
    of the day. This is because proteins make you
    feel full and keep you full for longer. They also
    take a long time to digest so you won't have a
    craving to eat something again in a short while.
    Chicken, fish, beef, turkey, tofu and pork are
    good sources of meat.
  • Healthy Fats
  • While fats have a bad reputation when it comes to
    weight loss, not all fats are bad in nature. In
    fact, including saturated and polyunsaturated
    fats to your diet can help you in losing weight
    and also help in keeping it off. Thus, get about
    225-300 calories of nutrition from healthy fat
    sources. These include nuts such as hazelnuts,
    walnuts and almonds, seeds such as sunflowers,
    pumpkin, chia and flaxseeds and other food
    products such as olive and coconut oil, avocado
    and fish like anchovies and salmon.
  • Vegetables and Fruits
  • It is important to eat plenty of fruits and
    vegetables even when you are following a 1,500
    calorie diet plan. These fruits and vegetables
    will not only make you feel full but will also
    provide you with the necessary water you need for
    healthy functioning of your body. In addition,
    make sure you drink plenty of water as it helps
    in digestion go food and also eliminates toxins
    from your body.
  • Be Careful with the Carbs
  • Too many carbohydrates are the main reason you
    are not losing weight. Therefore, you need to be
    careful about your carbs intake. Carbohydrates
    should not exceed 40 of your total calorie
    intake for a day. This makes it around 600
    calories of carbs.

4
You Do Not Have to Diet, Maintain A Balanced Diet
Instead
  • Whole grains
  • This includes whole wheat bread, pasta, cereal
    etc. to purchase a whole wheat food staple look
    for the word whole or whole grain on the
    packaging of the product.
  • Fruits and Vegetables
  • Fruits and vegetables have an abundance of
    vitamins, fibre, and minerals present within
    them, because of which nutritionists recommend
    having approximately 4 5 cups of this food
    group every day.
  • Protein
  • The protein-rich fruits also contain hefty
    amounts of iron, zinc, magnesium, and zinc. Food
    sources that include generous amounts of protein
    are fish, eggs, beans, nuts, and soya.
  • Dairy
  • Calcium-rich foods such as milk, yoghurt, and
    cheese are highly rich in calcium. If you wish to
    keep its usage to a minimum buy low-fat dairy
    products.
  • Fats
  • There are the good fats (unsaturated fats such as
    avocado and fish) and the bad fats (saturated
    fats like cream and fried food). The unsaturated
    fats are important for brain health, energy,
    skin, hair, and joints.

5
Eat Healthy To Prevent Cardiovascular Diseases
  • Healthy eating protects the heart from damage,
    whereas unhealthy eating contains fats that clog
    your arteries and prevent the heart from
    receiving adequate blood supply for optimal
    functioning. When the symptoms are severe, you
    should see a doctor as soon as possible. Your
    doctor can properly diagnose the condition,
    identify symptoms, devise an appropriate
    treatment plan, and guide you regarding diet and
    exercise to take care of yourself.
  • When your dietary regimen includes saturated
    fats, sugar, salt and cholesterol, you run a
    higher risk of suffering from heart diseases.
    High cholesterol levels or bad cholesterol LDL
    leads to the formation of plaques and clogs
    arteries. If you are overweight or obese, there
    is a higher likelihood of developing a heart
    condition. Sedentary lifestyle or lack of
    physical activity also puts you at risk of heart
    attacks.
  • Eating health can effectively reduce your risks
    of obesity, coronary heart diseases, LDL
    cholesterol and high blood pressure. Healthy food
    also provides your body with the necessary
    nutrients that are required every day. You are in
    a better position to recover from heart
    conditions or cardiac arrest if you eat well.
    Its tricky to change your eating habits because
    old habits die hard. The key is to take small
    steps every day to reduce your cravings for junk
    food.

6
Healthy Meal Plan - Best Tips for Healthy Eating
  • Include Starchy Carbohydrates to Your Diet
  • About one-third of the food you eat should come
    from starchy carbohydrates. It is important to
    include at least one starchy food with all your
    main meals. It is also recommended to choose
    wholegrain varieties as they keep you fuller for
    longer as they have a rich quantity of fibre in
    them. It is important to keep an eye on the
    amount of fat you add to the starchy
    carbohydrates when you are cooking them as it can
    lead to an increase in the overall calorie
    content.
  • Include a Lot of Fruits and Vegetables to Your
    Daily Diet
  • As per the experts, it is important to include at
    least five portions of vegetables and fruits to
    your daily diet. It might sound easy, but doing
    this practically can be an issue. The best thing
    to do is add fruits and vegetables to your
    regular meals. Chop a banana over your morning
    cereal or add some fresh strawberries. Swap your
    snacks for fruits or vegetable salads. It is
    important to note that fruit juices cannot make
    up enough for eating fruits. Therefore, you
    should not swap fruit and vegetables smoothies
    for their fresh counterparts.
  • Add Fish to Your Diet
  • Not only do fish contain a lot of proteins, but
    is also a rich source of many minerals and
    vitamins. You should eat fish at least twice each
    week. You should also include a portion of oily
    fish to your diet as it is rich in omega 3 fats
    and can be really helpful to prevent heart
    diseases.
  • Cut Down on Sugar and Fats
  • While our body does need some amount of sugar and
    fats to work properly, overdoing it can lead to
    serious health issues. Eating too much saturated
    fat can lead to an increase in blood cholesterol
    which further causes heart issues. Thus, you
    should include more of unsaturated fats in your
    diet in replacement of saturated ones.

7
Never Starve Again During a 1200 Calories Diet
  • One thing you need to keep in mind that you do
    not skip on any meals since it can lead to
    feelings of severe hunger as you reach your next
    meal and you might cross the 1200 calorie limit.
  • You can divide your plan to consuming 2 150
    calorie snacks and then 3 300 calorie meals. The
    two snack a day plan would fit you if you have
    been notorious for consuming a lot more calories
    than this diet recommends. If you are not fond of
    snacking then you go about consuming 400 calories
    each meal, or you can adjust your meal calories
    according to what time of the day you feel the
    least and most hungry. For example, some people
    do not feel as famished during breakfast as they
    do during lunchtime. So you can eat a little less
    during breakfast and include the calories
    carrying forward from breakfast into your lunch.
  • Each meal of yours should have 1 3 ounces of
    whole grains, 1-3 ounces of protein, and a cup of
    vegetables. The proteins are the core of this
    diet. They will help your body stay healthy
    internally without letting it react violently to
    the sudden change of the calories intake. It
    keeps the blood sugar stable (which causes
    cravings) and it helps maintain your muscle mass
    which heavily contributes to your metabolic rate.

8
Creating a Healthy Diet Meal Plan
  • Breakfast
  • This is the most important meal of the day. It is
    best to consume food that provides energy to keep
    you energized at the start of the day. Include
    fiber and protein in your breakfast and add in a
    fresh fruit as well.
  • Morning Snack
  • This is optional, especially if you have had a
    large breakfast since you would most probably not
    be hungry. However, if you feel hungry a few
    hours before lunch, you can add a light morning
    snack in your diet. For instance, you can eat a
    handful of nuts or slices of carrots or apples.
  • Lunch
  • Pack a healthy sandwich for lunch. You can also
    eat a veggie salad or have soup to keep your
    energy levels up.
  • Afternoon Snack
  • Again, this snack is optional but it is best to
    have a small healthy snack if you feel hungry as
    this will prevent you from overeating at dinner.
  • Dinner
  • This is the meal in which it is super easy to
    overeat. Divide your plate in four portions one
    for protein or meat source, one for starch and
    the other two for veggies or a salad.

9
A 1,200 Calorie Non-Starving Diet Plan
  • Breakfast
  • Having a healthy breakfast is necessary to start
    your day on a healthy note. You need to take
    whole-grains, fibres, vegetables and fruits, as
    well as proteins form a lean source. You can go
    for a scrambled egg white with some cherry
    tomatoes on top of a whole grain toast and gulp
    it down with a glass of orange juice. This is
    just a sample of how you can mix and match food
    to get the required amount of nutrition and
    calories.
  • Lunch
  • Add vegetables to your lunch that are rich in
    fibre. You can take them in the form of fresh
    salads. Also add some amount of protein to your
    lunch such as a piece of grilled chicken, canned
    tuna etc. The salad can be dressed with olive oil
    and lemon juice and you are good to go. You can
    also add some fruits to the lunch to make you
    feel refreshed.
  • Dinner
  • Ideally, your dinner should be around 400
    calories. Thus, even if you are eating out, keep
    a look out on the calories. You can opt for a
    side of grilled protein keeping salad as the main
    dish. Do not indulge in eating any fried stuff,
    too much cheese or any heavily sauced entrées.

10
Lose Weight The Healthy Way 1200 Calorie Meal
Plan
  • In this meal plan, you can consume two snacks and
    three meals every day. Lets have a look at the
    breakdown of calories to give you a better idea
  • Breakfast 1 fruit or vegetable 1 protein
  • Lunch 1 leafy greens and vegetables 1 protein
  • Snack 1 vegetable or fruit 1 protein
  • Dinner 2 leafy greens and vegetables 1 grain or
    starch 1 protein
  • Snack 1 fruit
  • This way your meals are strategically spaced out
    all through the day to prevent you from
    experiencing hunger pangs and ensuring you keep
    your energy levels up. You can make changes and
    adjustments as required, for instance eliminating
    the night snack and having a mid-morning snack
    instead.

11
Eating Healthy 5 Tips to Meet Your Daily
Nutritional Requirements
  • Include Vegetables and Fruits
  • Vegetables and fruits are essential for
    maintaining a healthy lifestyle. They are an
    important source of providing energy to the body.
    Most vegetables and fruits are low in fat and
    calories.
  • They serve as suppliers of nutrients like
    vitamins, fibre, potassium and folic acid. They
    are effective for maintaining healthy blood
    pressure and reduce cholesterol. It is imperative
    that half of your meal constitutes of vegetables
    and fruits so that the requirements of the body
    are fulfilled adequately.
  • Protein Plate
  • Proteins are an imperative source of energy in
    the body. They can be acquired through food items
    like beef, pork, chicken, turkey, eggs, nuts, and
    beans. Protein is essential for every part of the
    body, be it building and repairing of tissues, or
    maintenance of your body muscles, bones, skin and
    even blood.
  • Protein is a micronutrient and is required by the
    body in a lesser amount. Therefore, you need to
    keep protein a regular part of your meal but less
    in quantity.

12
Eating Healthy 5 Tips to Meet Your Daily
Nutritional Requirements
  • Seafood Twice a Week
  • Seafood is rich in nutrients but you are not
    obliged to make it a part of your daily meal.
    However, they are vital enough to be consumed
    twice a week. Seafood has an average of 2 fat
    and is highly effective if you are planning to
    lose weight. Moreover, seafood has Omega-3 fats
    that are important for the healthy body.
  • Play around Your Kitchen
  • Contrary to the common presumption, following a
    diet meal plan does not have to be boring. You
    have sufficient room to get creative with things
    that are in your diet plan. You can still enjoy
    appetising meals like casseroles and pasta
    dishes.
  • What you need to bear in mind is that you prepare
    your meal with limited use of items like cheese
    and meat. Avoid using heavy cream or deep oil
    frying. Choose to bake rather than fry. This will
    limit the consumption of oil. Using extra-virgin
    olive oil is also a good choice as a replacement
    for fatty oil.
  • Do Not Deprive Yourself of Sweets
  • Sticking with a diet plan does not mean that you
    have to keep making your sweet tooth suffer. You
    can satisfy your sweet craving by eating desserts
    that are naturally sweet. Fresh fruit salad with
    yogurt or baked apples with cinnamon can make a
    health-friendly dessert.

13
3 Reasons Why You Should Have a Healthy Diet Meal
Plan
  • It Gives You Control
  • When you eat without knowing how many calories
    you are consuming and what the nutrition value of
    the meal is, you are likely to have excessive
    consumption of some nutrients while lacking on
    others. Making healthy diet meal plan provides
    you control over the food you eat.
  • Its Cost Effective
  • Having a healthy diet meal plan demands you to
    eat things that are nutrient-dense and with fewer
    calories. It doesn't let you exceed on fats or
    cholesterol, and only offers your body the amount
    of nutrient in a specific amount they are
    required in. This usually requires you to have
    homemade meals and avoid greasy takeouts.
  • It Relieves Stress
  • In a life full of stress points like work, bills,
    family obligations, traffic, and changing
    economy, you don't want anything else adding up
    to the list, especially something as mundane as
    food. Deciding what to eat can be really
    stressful, more so when you are already going
    through a long and hectic routine.

14
1500 Calorie diet Lose Weight Without Starving
Yourself
  • This diet will help the person lose weight at a
    much more gradual pace as compared to the 1200
    diet. This is losing weight at a safe pace, and
    the advantage of this is that losing weight at a
    comparatively slower speed helps you sustain the
    diet and the weight.
  • One thing to keep in mind is that the amount you
    lose, and the pace at which you lose it, all
    depends on your age, activity level, and the
    types of foods that you choose to include in this
    diet.
  • In order to lose weight safely and sagaciously,
    try to shed only 1 or 2 pounds a week. For this
    you just need a simple mathematical calculation,
    try to cut down your calorie intake by 1000 kcal.
    If you are consuming 2500 calories a day then try
    to cut it down to 1500.
  • However, if your normal intake is 2000 calories
    it would be advisable to cut it down by 500
    calories. Since it is a rapid shortening of
    calories, a 1500 calorie diet is useful since it
    lets you consume adequate amount of food without
    putting your muscle mass at risk.

15
How Healthy Eating Prevents Obesity
  • Obesity among children and adults has been a
    growing health concern and is expected to surpass
    cigarettes as the leading cause of high mortality
    rates. In Canada, obesity is an economic burden
    that costs 3 billion annually. As of 2017,
    Canada stood 35th in rank as the country with the
    highest rate of obesity, with 64 adults above
    age 18, and 30 children between ages 5 and 17
    being obese. Research shows alarming statistics
    that obesity rates in children are expected to
    increase 20 30. The factors resulting in obesity
    could include poor lifestyle choices, lack of
    physical activity, sedentary lifestyle, unhealthy
    eating and genetics. Its not healthy to feel
    good in your body when there is clearly something
    wrong or you are suffering. Its one thing to
    feel good in your body when you are at an optimal
    BMI level. However, if you are underweight or
    overweight thats when effort should be taken to
    bring your body back into a state of balance.
    Being obese and feeling proud about it is only
    harming you in the long-term. Bullying on the
    basis of weight is not acceptable, neither is
    fat pride. You are only setting yourself up for
    numerous other health problems that trickle down
    to other aspects of your life and prevent you
    from optimal functioning in everyday activities.
    There are health disorders that cause you to lose
    weight abnormally, then there is obesity, which
    is also no less than a health disorder.
  • Your aim should be to keep your BMI ratio of
    height to weight at normal levels. Hit 30 and
    you are obese. By choosing the right foods, you
    can prevent obesity significantly. Unhealthy,
    junk or fast food do not contain the essential
    nutrients that your body requires on a daily
    basis. Unhealthy food contains saturated fats
    that get stored in your system, do not burn
    easily, prevent absorption of other nutrients,
    and contribute to weight gain. There are simple
    steps to keep your weight in check and help those
    around you who need to really shed off those
    pounds for the sake of health.

16
The End
  • For more details, please visit
  • https//www.sportshealthymeals.ca/meal-plans/
About PowerShow.com