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Healthy Living Week 2015

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A B Examples of food labelling Food Labelling Explained A snickers bar has 250 calories BUT calories are not the only things ... chocolate bar and half crisp ... – PowerPoint PPT presentation

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Title: Healthy Living Week 2015


1
Healthy Living Week 2015
  • (Monday 19th to Friday 23rd January)

2
Health Promotion
  • New year new start!!

3
  • This week we are focusing on the school
    communities health, well being and healthy eating
    habits in our school.
  • We want each of us to become aware of what we are
    eating and the effects it may have on our health.
  • This week is not about food being bad or all
    calories being bad.

4
  • It is also not about losing or gaining weight.
    Its about improving the health and wellbeing of
    all of us.
  • We need food and we need calories but we need
    more good food and less food with empty calories.
    Eg sweets, coke, cake etc.
  • Its about making us all aware of healthy choices,
    about choosing good foods, and the benefits to
    our health of eating well and making time for
    exercise.

5
Get enough rest and sleep.
Have good personal hygiene
  • Good
  • Health
  • Guide

Be happy. Always look on the bright side of life.
Take regular exercise
Eat a balanced diet.
Try to avoid smoking, drug abuse and excessive
consumption of alcohol.
6
Rest Sleep
  • It is recommended that people get on average 8
    hours sleep per night
  • Sleep affects your ability to concentrate, the
    condition of your skin, your mental health, how
    you can perform at anything you do.
  • Late nights and lack of sleep will mean you are
    unable to concentrate and function effectively
    throughout the day

7
Exercise
  • It is recommended that we do 30 minutes of
    exercise per day with our heart rate raised
  • Will give us more energy, contributes to positive
    mental health and if an organised activity, it
    can help towards making friends
  • Good for our general health heart, lungs,
    figure, skin, self-esteem

8
Mental Health
  • Exercise promotes positive mental health.
  • It makes you feel better and it stimulates
    various brain chemicals that will leave you
    feeling happier and more relaxed.
  • You will also feel better about yourself when you
    exercise regularly, which can boost your
    confidence and improve your self-esteem.
  • We all must learn to listen to our bodies.

9
Effects Of Smoking
  • Hugely increases your likelihood of lung and
    throat cancer, heart disease, stroke
  • Ages your skin
  • Your clothes, hair and breath smell
  • Stains your teeth

10
Healthy Skin
  • Keep your skin and body clean.
  • Get plenty of sleep
  • Get lots of fresh air exercise
  • Eat healthy foods (lots of fruit vegetables)
  • Avoid alcohol cigarettes
  • Remove make-up at night

11
Rest Relaxation
  • Rest relaxes the mind.
  • Rest and sleep give us more energy.
  • We look and feel better.
  • Concentration improves.
  • Leisure is time away from work, school and study.
  • Leisure time can be used to get fit.
  • Keeps your brain active.

12
Relieving Stress
  • Cut our workload
  • Take time out an learn to relax
  • Learn meditation
  • Take exercise
  • Get plenty of rest and sleep

13
Calories Explained
  • A calorie is a unit of energy.
  • In nutrition and everyday language, calories
    refer to energy consumption through eating and
    drinking and energy usage through physical
    activity.
  • For example, an apple may have 80 calories, while
    a 1 mile walk may use up about 100 calories.

14
Recommended Daily Calorie Guidelines
  • Average adult female 2000
  • Average adult male 2500
  • Teenagers need a higher calorie intake because
    they are growing

15
Why Do We Need Calories?
  • We need a certain number of calories just to
    function.
  • Even if you are not moving your lungs need to
    pump oxygen, your heart needs to pump blood, your
    kidneys need to excrete wastes, your liver needs
    to detoxify and your brain needs to coordinate
    what your body is doing.

16
Organ Calorie Usage
Heart 12 of calories
Kidneys 12 of calories
Liver 23 of calories
Brain 23 of calories
Skeletal Muscle 30 of calories
17
How Many Calories In
18
Remember
  • Every packaged item that you buy must contain
    nutritional information on a label.
  • This will list the amount of carbohydrates,
    sugar, fats, protein, salt, calories, etc. in the
    food, normally given per portion size.

19
Examples of food labelling
A
B
20
Food Labelling Explained
  • A snickers bar has 250 calories BUT calories are
    not the only things you should look at!!!
  • 27grams of sugar
  • (4 grams of sugar 1 teaspoon)
  • So there are almost 7 teaspoons of sugar in a
    snickers.
  • You should also look at the salt content. It is
    recommended you only have 6 grams of salt a day

21
Remember
  • We need calories to function properly
  • Eating too many calories in a day has a negative
    impact on your health
  • Equally important eating too little calories
    everyday can also have a hugely negative impact
    on your daily functions, as well as your hair,
    skin and nails.

22
(No Transcript)
23
Another way to achieve a balanced diet is to use
the Food Pyramid
0-3 portions
2-3 portions
5 portions
5 portions
24
Eating Habits in Coolmine
  • We surveyed a number of students, both male and
    female on their daily food and drink intake.
  • The results in the following slides are their
    calories consumed, five days a week, over a one
    year period.
  • (Survey carried out in 2013/14)

25
REMEMBER
  • We need calories to carry out our everyday
    activities. Not all calories are bad.
  • Excessive calories, as long as they are burnt off
    through exercise is fine e.g.. a professional
    athlete may consume up to 10000 calories a day
    but exercise for several hours.
  • Food is very important to our health but its
    equally important we get enough good foods.
  • Treats are fine but should be just that a treat
    and not something you have several times a day

26
Transition Year Female
  • Breakfast biscuits x 3 and tea
  • Lunch chocolate bar and half crisp roll
  • Dinner tuna and pasta
  • Snacks noodles, biscuits and tea
  • Approx 2600 calories. This is 450 calories over
    the daily allowance.
  • This amounts to 146000 extra calories a year
  • Which if not burnt off equals 3 stone weight
    gain over a year
  • Aside from the calories this is a poor diet as
    there is no fruit and vegetables or water.

27
2nd Year Male
  • Breakfast 2 slices of toast and tea
  • Small break can of coke and half a sausage
    baguette
  • Big break half a curry chip roll
  • Dinner pasta water
  • Supper tea toast and a couple of biscuits
  • Total 2898. This is 300 calories over the
    daily allowance which if not burnt off will
    amount to 2 stone weight gain over a year (12.7
    kg)
  • Aside from the calories this is a poor diet as
    there is no fruit and vegetables and very little
    water

28
6th Year Female
  • Breakfast nothing
  • Small break half a crisp roll
  • Big break half a meatball roll
  • Dinner nothing
  • Drinks cappucino lucozade
  • Total 1480. This is 670 less than the daily
    allowance. This will result in excessive
    tiredness, lack of energy, poor teeth, hair,
    nails and skin health.
  • Aside from the calories this is a very poor diet
    as there is no fruit, vegetables or water. Not
    having breakfast has a serious effect on your
    metabolism.

29
3rd Year - Male
  • Breakfast 2 slices of brown bread with butter.
    Bowl of weetabix
  • Small Break banana
  • Big Break apple, brown bread sandwich with
    cheese, lettuce, tomato and ham
  • Dinner breast of chicken, carrots, peas and
    potatoes, bag of crisps
  • Drinks 5 glasses of water and 2 cups of tea
  • This is a much more balanced diet where the male
    got plenty of fruit and vegetables.
  • He should be able to concentrate and function
    better due to the balanced diet

30
What Do You Eat?
31
How Long To Burn 450 kcal?
  • Activity Jogging
  • It would take approximately 62 minutes to burn
    off
  • Activity Walking
  • It would take approximately 133 minutes to burn
    off

32
how to burn 300 kcal
  • Activity Cycling
  • It would take approximately 49 minutes to burn
    off
  • Activity Swimming
  • It would take approximately 56 minutes to burn
    off
  • In order to burn off a cup of soup (67 calories)
    it would take approximately 8 minutes of cycling
    or 20 minutes of walking

33
  • In order to burn off a can of coke (139 calories)
    it would take approximately 23 minutes of cycling
    or 55 minutes of walking
  • In order to burn off a half of a crisp roll (480
    calories) it would take, on average, a second
    level student 70 minutes of cycling or 170
    minutes of walking

34
  • In order to burn off 3 slices of pizza (540
    calories) it would take approx 66 minutes of
    cycling or 159 minutes of walking

35
Living A Healthier Lifestye
  • There are a number of things you can do to
    improve your overall health
  • Eat healthier
  • Take up some form of exercise
  • Get plenty of sleep
  • Dont smoke

36
Some School Activities
  • See Sport and Extra-curricular Activities on
  • www.coolminecs.ie

37
Ideas for activities outside school
  • Camogie
  • Tennis
  • Judo
  • Running/jogging
  • Walking
  • Variety of dance classes
  • Yoga
  • Pilates
  • Kickboxing
  • Boxercise
  • Or any other form of exercise

38
New Year New Start
  • All of us should try to pick up an existing or
    new activity at the beginning of this year.

39
  • As of this week, fizzy drinks will be banned in
    this school. We would encourage you to drink
    water instead. (January 2015)

40
Healthy Alternatives
  • We would also encourage you to choose healthy
    food when youre making breakfast, lunch and
    dinner.
  • If you make your own meals you know the nutrition
    that is put into them.
  • Eat at least five (5) portions of fruit and
    vegetables EVERYDAY
  • Aim to drink 2 litres of water every day

41
Remember
  • Your health is so important.
  • Years of bad food choices combined with lack of
    exercise can results in strokes, heart disease,
    obesity, diabetes and some types of cancer.
  • It is up to each person to try and look after
    their body and fuel it with good foods.
  • Encourage your parents to buy healthy foods so
    they are available in the house for you.
  • Its never too late to make a change.

42
  • New options will be made available in the canteen
    such as
  • Break yogurts, fruit, popcorn and buns
  • Lunch Baked potato with fillings
  • Tomato pasta with veg/ tuna
  • Variety of soups
  • There is a healthy eating guide at the back of
    your school journal. Take a look!
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