a short presentation about healthy weight for "EMSA's Health Weight Week" Workshop Jan 2015 Health weight =healthy eating

1. Change 4 Life
EMSA’s Healthy Weight
Week
By : Aliaa Fayed

2. Healthy weight,
healthy life
 A LIFESTYLE THAT COMBINES SENSIBLE
EATING WITH REGULAR PHYSICAL ACTIVITY
IS THE KEY TO GOOD HEALTH .

3. Underweight, healthy,
overweight, or obese?
BMI : quick & easy
 Underweight < 18.5
 Healthy 18.5-24.9
 Overweight 25-29.9
 Obese 30-39.9
 Morbidly obese 40-49.9
Other : Skin fold , Underwater (hydrostatic)
weighing,Bio electrical Impedance Analysis
.

4. Factors that affect weight
 Genetic ( Metabolism, Hypothalamus,
Hormonal)
 Environmental(unhealthy eating habits)
 Economic
 Lifestyle(eating more & moving less)

5. Healthy weight =Eating
healthy + exercise.

6. Eating Healthy
Or a diet?

8. Healthy eating
 Healthy eating tip 1 : set yourself up for
success :
1. Simplify
2. Start slow and make changes to your
eating habits over time
3. Every change you make to improve your
diet matters

9.  Healthy eating tip 2: Moderation is key
1. Try not to think of certain foods as “Off-
limits”
2. Think smaller portions

10.  Healthy eating tip 3: It's not just what you
eat, it's how you eat
1. Eat with others whenever possible.
2. Take time to chew your food and enjoy
mealtimes
3. Listen to your body.
4. Eat breakfast, and eat smaller meals
throughout the day.
5. Avoid eating at night.

11.  Healthy eating tip 4: Fill up on colorful fruits
and vegetables
 They are the foundation of a healthy diet.
They are low in calories and nutrient
dense, which means they are packed
with vitamins, minerals, antioxidants, and
fiber.
 Try eating fruit as a healthy dessert, and
snacking

12.  Healthy eating tip 5: Eat more healthy
carbs and whole grains
 Healthy carbs (or good carbs) include
whole grains, beans, fruits, and
vegetables. They are digested slowly,
helping you feel full longer and keeping
blood sugar and insulin levels stable.
 Unhealthy carbs (or bad carbs) include
white flour, refined sugar, and white rice
that have been stripped of all bran, fiber,
and nutrients. They digest quickly and
cause spikes in blood sugar levels and
energy.

13.  Healthy eating tip 6: Enjoy healthy fats & avoid
unhealthy fats
 Monounsaturated fats, from plant oils like peanut
oil, and olive oil, as well as avocados, nuts (like
almonds, hazelnuts), and seeds (such as sesame).
 Polyunsaturated fats, including Omega-
3 and Omega-6 fatty acids, found in fatty fish such
as salmon,sardines. Other sources are corn,
soybean and walnuts.
Reduce or eliminate from your diet:
 Saturated fats, found primarily in animal sources
including red meat and whole milk dairy products.
 Trans fats, found in crackers, candies, cookies,
snack foods, fried foods, and other processed
foods with partially hydrogenated vegetable oils.

14.  Healthy eating tip 7: Add calcium for
bone health
 Calcium is one of the key nutrients that
your body needs in order to stay strong
and healthy.
 Healthy eating tip 8: Put protein in
perspective
1. Replace red meat with fish, chicken, or
plant-based protein such as beans, nuts.
2. Replace processed carbohydrates from
cakes, pizza and chips with fish, beans,
nuts, seeds, peas, chicken, low-fat dairy.
3. Snack on nuts and seeds instead of chips

15.  Healthy eating tip 9: Limit sugar and salt
1. Avoid sugary drinks.
2. Sweeten foods yourself.
3. Eat naturally sweet food
4. Avoid processed or pre-packaged
foods.
5. Be careful when eating out. Most
restaurant and fast food meals are
loaded with sodium.
6. Cut back on salty snacks
7. Check labels and choose low-salt or
reduced-sodium products
8. Slowly reduce the salt in your diet

16.  Healthy eating tip 10: Bulk up on fiber
How fiber can help you lose weight?
 Since fiber stays in the stomach longer
than other foods, the feeling of fullness will
stay with you much longer, helping you
eat less. Eating plenty of fiber can also
move fat through your digestive system at
a faster rate so that less of it can be
absorbed. And when you fill up on high-
fiber foods, you'll also have more energy
for exercising.

17. Fat-Fighting foods
Examples of fat-fighting food :
Hot Peppers, Green Tea, Grapefruit,
Watermelon, Pears and Apples, Berries, Raw
Vegetables, Sweet Potatoes, Eggs, Coffee,
Tabouli, Soup, Salad, Vinegar, Nuts, Air-
Popped Popcorn, Skim Milk , Fish, Beans.

18. Diet Mistakes
 1-Relying on Crash Diets
 2-Skipping Breakfast
 3-Losing Track of Your Snacks
 4-Not Snacking at All
 5-Loading Up on Low-Fat
 6-Sipping Too Many Calories
 7-Drinking Too Little Water
 8-Ditching Dairy
 9-Weighing Yourself Every Day
 10-Setting Unrealistic Goals
 11-Avoiding Exercise

19. Exercise

20. Why is physical activity
important?
1. Exercise controls weight
2. Exercise combats health conditions and
diseases
3. Exercise improves mood
4. Exercise boosts energy
5. Exercise promotes better sleep
6. Exercise can be fun

21. How much physical activity do
I need?
 As a general goal, aim for at least 30
minutes of physical activity every day. If
you want to lose weight or meet specific
fitness goals, you may need to exercise
more.
 Examples : walking , cycling , fitness
classes or taking the stairs instead of the
elevator

22. Obesity VS. Underweight
 Causes of obesity :
1. Genetic
2. Overeating
3. Frequency of eating
4. A diet high in simple carb
5. Slow metabolism
6. Physical inactivity
7. Medication
8. Physcological factors
9. Diseases such: cushing
• Causes of
underweight:
1. Genetic
2. High physical
activity
3. Illness as DM
4. Medicines as
chemo
5. Depression

23. Overweight & Obesity

24. The Health Effects of
Overweight and Obesity
 their risk for developing the following conditions increases:
1. Coronary heart disease
2. Type 2 diabetes
3. Cancers (endometrial, breast, and colon)
4. Hypertension (high blood pressure)
5. Dyslipidemia (for example, high total cholesterol or
high levels of triglycerides)
6. Stroke
7. Liver and Gallbladder disease
8. Sleep apnea and breathing problems
9. Osteoarthritis (a breakdown of cartilage and bone
within a joint)
10. Gynecological problems (abnormal periods, infertility)

25. Is being underweight really a
problem?

26. What problems can being
underweight cause?
 may be at risk for the following health issues
1. Inhibited growth and development. This is
especially true in children and teens
2. Fragile bones. A deficiency in vitamin D and
calcium
3. Weakened immune system.
4. Anemia which can be caused by iron
deficiency, folate deficiency and vitamin
B12 deficiency
5. Fertility issues In women .
6. Hair loss .

27. • 3 Golden rule :