Establishing a Culture of Healthy Living - PowerPoint PPT Presentation

Loading...

PPT – Establishing a Culture of Healthy Living PowerPoint presentation | free to download - id: 649612-ODEzZ



Loading


The Adobe Flash plugin is needed to view this content

Get the plugin now

View by Category
About This Presentation
Title:

Establishing a Culture of Healthy Living

Description:

Establishing a Culture of Healthy Living Established in 1980 Merged with Stroke Foundation in 2006 Community based organisation established to: -educate people of SA ... – PowerPoint PPT presentation

Number of Views:59
Avg rating:3.0/5.0
Slides: 31
Provided by: Lau5111
Category:

less

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

Title: Establishing a Culture of Healthy Living


1
Establishing a Culture of Healthy Living
2
About Us!
  • Established in 1980
  • Merged with Stroke Foundation in 2006
  • Community based organisation established to
  • -educate people of SA about risks for CVD
  • -help improve their lifestyles

3
Stats in SA
  • 1 in 3 men 1 in 4 women will suffer from heart
    disease before 60
  • 81 of South Africans have gt1 risk factor/s for
    the development of chronic diseases of lifestyle
  • Up to 80 of CVD could be prevented with
  • good diet
  • exercise
  • avoiding smoking

4
Statistics indicate
  • 1 heart attack is recorded every 12 minutes
  • About 130 heart attacks and 240 strokes occur
    daily
  • About ¼ of these result in death
  • After HIV/AIDS, heart disease and stroke is the
    number 1 killer in South Africa

5
Are You at Risk?
Major risk factors
  • Smoking
  • High blood pressure
  • High cholesterol
  • Obesity
  • Diabetes
  • Physical inactivity
  • Genetic inheritance (in the family)

6
Results of Unhealthy Living
  • Heart Disease
  • Hypertension
  • Obesity
  • Diabetes
  • Cancers
  • Osteoporosis

7
Healthy is not
  • Continuous dieting
  • Cutting out certain food groups
  • Starving yourself/skipping meals
  • Fad diets/miracle tablets
  • Indulging on fast convenience meals

8
Healthy is
  • Eating a healthy, balanced diet (healthy snacks,
    all food groups)
  • Attaining maintaining a healthy weight
  • Alcohol in moderation
  • Doing regular exercise
  • Not smoking
  • Managing stress

A balanced diet is a biscuit in each hand
9
Eating Healthily
Fibre
  • Aim for 25-35g/day
  • At least 3 servings of starch/day should be
    wholegrain
  • brown or whole wheat bread, high fibre cereals,
    oats, rye, barley, brown or wild rice, corn
    popcorn
  • Regularly replace meats with legumes as a form of
    protein

10
Eating Healthily
Fibre cont. Eat plenty of fruit vegetables
daily
  • Aim for 5 servings/day
  • 1 serving 1 med. fruit/125ml fruit juice/ ½ cup
    cooked veg./1 cup raw veg./salad
  • At least 3 servings should be in solid form
  • Also contain important nutrients like vitamins
    minerals

11
Use fats sparingly
  • Concentrated form of energy
  • Transport fat soluble vitamins
  • Maintain healthy skin, hair cell membranes
  • Choose more good fats (unsaturated)

12
Energy Content of Foods
Group Energy (kJ)/gram
Carbohydrates 17
Proteins 17
Fats 38
Alcohol 29
13
Sources of fats
Saturated fats
Unsaturated fats
Mono
Poly
Animal
Plant
Omega 3
Omega 6
Beef Mutton Chicken Pork Egg Cream Butter Ghee Har
d cheese Full cream dairy products
Coconut oil/milk Palm/palm kernel oil
Avocado Olives/oil Canola/ Rapeseed Peanuts/
oil Pecans Almonds
Walnuts Flaxseed Sardines Pilchards Salmon Tuna
Sunflower oil Seeds Safflower oil Corn
oil Soybean oil Cottonseed oil
? LDL (bad) cholesterol
prevent blood clotting ? triglyceride levels
? LDL (bad) cholesterol Dont ? HDL (good)
cholesterol
? LDL (bad) cholesterol Can also ? HDL
(good) cholesterol
Some margarines made from poly- and/or
monounsaturated fats
14
Fighting bad fats
Replace the bad fats with the good fats
  • Limit intake of red meat to 3x weekly
  • Eat oily fish _at_ least 2x weekly
  • Crush nuts/seeds add to salads, yoghurt,
    cereals smoothies
  • Use avocado as spread on wholegrain
    bread/crackers or add to salads
  • Opt for low fat or fat free dairy
  • Replace butter hard, brick margarines with
    soft, tub margarines

15
Beverages
Drink plenty of clean, safe water
  • Prevents constipation dehydration
  • NB to flush out toxins waste products in the
    body
  • Aim for 6-8 glasses/day (1.5-2L)
  • Add fruit/cucumber slices/mint leaves
  • Herbal tea (Rooibos)

16
Beverages cont.
Use alcohol in moderation if at all
  • Alcohol is not essential for health
  • 1 unit/day ?
  • 1-2 units/day ?
  • Aim for _at_ least 2-3 alcohol free days during the
    week
  • One unit 120 ml wine/340 ml beer/25 ml spirits

Drink Sensibly do not accumulate!!
17
Other Beverages
  • Max. 4 cups coffee/6-8 cups non-herbal tea/day
    (300mg caffeine)
  • Sugar-free carbonated drinks, flavoured water
    mixers
  • 2 cups low fat/fat-free milk/yoghurt drinks/day
    (unsweetened) from 5yrs
  • Sports energy drinks for endurance athletes

18
Use salt sparingly
  • High salt intake has been linked to high blood
    pressure
  • Max 6g/day 1 tsp
  • Add less salt to cooking
  • Limit processed food
  • Remove the salt cellar from the table
  • Opt for fresh herbs spices/lemon to add flavour
    to meals

19
Use sugar sparingly
  • Use foods drinks containing sugar sparingly
    not between meals
  • Can be enjoyed at special occasions/as a treat
  • Includes cold drinks, cake, sweets, chocolates,
    ice cream, syrup, honey, jam

Remember sugar in hot drinks adds up!!
20
What is the Heart Mark?
A guideline for shoppers to identify healthy
products on the shelf
  • These products are
  • Lower in cholesterol
  • Lower in saturated fat
  • Lower in sodium
  • Lower in added sugar
  • Higher in fibre (where applicable)

21
Healthy preparation methods
  • Remove all visible fats before cooking (fat on
    meat, skin on poultry)
  • Use only a small amount of oil or margarine
  • Opt for steaming, grilling, poaching boiling
  • Use non-stick pans cooking spray for grilling
    or stir frying

22
Eating Healthily
  • Enjoy a wide variety of foods

23
Eating Healthily
Healthy Plate Model
24
Living Healthily
Do regular exercise
Energy in Energy out
  • In SA in 2003 62 of men 48 of women followed
    a sedentary lifestyle
  • Aim for 150 minutes/week
  • Moderate-intensity
  • Aim to be breathless but not speechless brisk
    walking, swimming, dancing, non-competitive
    sports
  • Check with a healthcare professional first

25
Living Healthily
Not smoking
  • Smoking
  • Increases your risk of heart disease by 2-3 times
  • Doubles your risk of having a stroke
  • Contributes to 1/3 of all cancers
  • Responsible for the death of ½ of its life-long
    users

There is no safe level of exposure to tobacco
products
26
Living Healthily
Managing other risk factors
  • Overweight or obesity
  • High blood cholesterol
  • High blood pressure
  • Diabetes

27
Aim for a Healthy Body Weight
  • In 1998 56 of women 29 of men in SA were
    overweight/obese. These high rates had not
    changed by 2003
  • Attain maintain a healthy body weight (BMIlt25)
  • Eat a healthy, balanced diet (all food groups)
    for long-term management
  • See dietician or join weight loss group

BMI weight (kg)/height (m) x height (m)
Ideal waist circumference lt80cm ? lt94cm ?
28
Know Your Numbers!
  • Cholesterol
  • Ideal cholesterol lt5mmol/L or lt4.5mmol/L if you
    are at risk
  • Have cholesterol checked at least once every 6-12
    months
  • Fasting lipogram once every 5yrs
  • Those with family history - once every 6 months
  • Those with hypercholesterolemia - once every 3
    months until under control

29
Know Your Numbers cont.
  • Blood pressure
  • Have BP checked once a year once gt20yrs old
  • If hypertensive _at_ least every 3 months
  • Glucose
  • Test blood glucose if overweight /or gt45yrs
  • Those with family history - get tested earlier
  • NB to recognize symptoms

Remember to have you BP checked today!
30
Questions?
About PowerShow.com