2. What is Metabolic Syndrome (MSx)?
• Metabolic syndrome is a result of modern
lifestyle choices:
1. Eating the wrong amounts and wrong types
of foods.
2. Not exercising .
3. Having too much stress in your life.
• Manifested by a series of events related to
abdominal fat and body inflammation
3. • Metabolic syndrome puts you at a high risk for
developing one or more of the following
conditions:
1. Diabetes.
2. Hypertension.
3. Heart disease.
4. Blood vessel disease (including stroke and leg
amputations).
5. Some cancers.
6. Dementia.
7. Irritable bowel syndrome.
8. Fibromyalgia and many forms of bodily
inflammation.
4. • In addition, metabolic syndrome significantly
contributes to-and in some cases is wholly
responsible for-most modern non-infectious
diseases in adults.
• Developing metabolic syndrome will cost
you dearly, both financially and physically,
with regard to your length and quality of life.
• Your belly fat is killing you!
5. The Metabolic Syndrome Diet
• The good news is that metabolic syndrome is preventable.
• So how can you prevent it?
• The simplest answer is to reduce your body fat-
particularly belly fat.
• The more complex answer is to change your lifestyle.
• You can make simple and easy-but very impactful-
lifestyle choices such as
1. Eating healthfully.
2. Exercising regularly .
3. Reducing your stress levels.
• All of these choices will help you avoid the deadly
metabolic syndrome.
6. Exercise & Stress Management Are Key
• Exercise and stress management are a crucial
part of the metabolic syndrome diet.
• Exercising regularly for twenty minutes at
least four times a week is critical in reducing
visceral fat, which will help reduce your risk
for developing metabolic syndrome.
• Learning how to effectively manage your
stress is also highly beneficial in relieving and
preventing metabolic syndrome.
7. • Here are some basic rules to help keep you on
track and to avoid the metabolic syndrome:
1. Keep your body-mass index (BMI) ratio, which
measures weight and height to less than 24,
and keep your waist-to-hip ratio to less than 1.
2. Track your calories for weight loss and/or
maintenance.
• This figure will be dependent on your body size
and needs, but in general, most people don't
need more than 2,000 calories a day.
• Avoid falling below 1,200-1,500 calories a day
for weight loss
8. Healthy Eating Guidelines
• The Metabolic Syndrome Diet will play a significant
role in your health.
• By making small changes, it's easy to incorporate
better eating habits into your diet over time.
• Here are some simple changes you can make now:
1. Eat Early.
• Eat when you wake up.
• Don't skip breakfast.
• Try non-processed granola with fruit, skim milk
and yogurt as a parfait.
9. 2. EatOften.
• Eatsmalleramountsoffoodsmorefrequently.
• For example, instead of eating 1 or 2 large meals a day,
haveasmallmealorsnackevery3to4hours.
• This will help you maintain energy and optimal nutrient
levels.
• Infrequent eating can cause the body to go into a "stress
mode"betweenmeals.
3. EatMoreFiber.
• Eatmoreunprocessedfruits,wholegrains,nuts,avocado
andvegetablesearlyintheday.
• Thesefiber-richfoodsmakeyoufeelfullerlonger.
• Cruciferousveggies(fromthecabbagefamily)areagood
sourceoffiberaswell.
10. 4. Fruits & Veggies.
• Eat more fresh fruits and veggies.
• They are full of carotenoids, which help
protect against cancer and the metabolic
syndrome.
• Some examples of a serving size is
1) 1/2 a cup of fruits and vegetables,
2) 1 cup of leafy greens,
3) 1/4 cup of dried fruit,
4) and 170 gms. of fruit or veggie juice.
• Remember to make sure you choose fresh fruit
or vegetables; processing removes nutrients and
usually adds unhealthy preservatives.
11. 5. Salads.
• When ordering salads, always order the
dressing on the side.
• The calories in a tossed salad with
dressing can add up to 1,000 calories
• Avoid large quantities of full-fat and/or
creamy salad dressings.
• If you must use regular dressing, order it
on the side and dip your salad instead so
that you use a much smaller amount.
12. 6. Portion Control.
• When you dine out, control portion sizes by
splitting an entrée with someone else or having
half of your meal packaged to take home with
you before it comes to the table.
7. Unsaturated Fats.
• Use olive oil or other unsaturated fats, such as
canola oil to cook your food, and request this when
eating out.
• Avoid solid dairy or vegetable fats such as butter,
margarine and Crisco. The fats you should consume
should be primarily in the form of unsaturated fats-
no trans fats and limited saturated fats.
• Aim for mostly polyunsaturated fats from sources
rich in omega-3 or omega-6, or monounsaturated
fats from olive, canola or other cold-pressed oils.
13. 8. Omega-3 & Omega-6 Fats.
• The best omega-3 fats come from fish oil
sources such as Antarctic krill oil, particularly
when taken in EPA or DHA forms.
• The ALA forms of omega-3 fats are also healthy,
but are not converted as efficiently in the body.
• Alpha-Linolenic acid ( ALA) fats from walnuts,
flaxseed and soybeans are beneficial if they
constitute a significant part of your diet.
• Maintain a reasonable balance between your
intake of omega-6 and omega-3 oils (e.g., less
than 10:1). Examples of omega-6 sources
include corn oil, safflower oil, sunflower oil,
cottonseed oil and soybean oil-all good choices
to help avoid the metabolic syndrome.
14. 9. Monounsaturated Fats.
• Monounsaturated fats are extremely healthy.
• Examples include olive and canola oils, and
nuts.
• Most nuts are monounsaturated and healthy,
but high in calories, so should be eaten in
moderation.
10.Foods to Eliminate.
• Eliminate or decrease your intake of red
meat, dairy products (especially milk,
cheese and butter), mayonnaise and
baked desserts.
• Eggplant and beans are excellent meat
substitutes.
15. 11.Whole Grains.
• Limit or skip bread with meals unless it is
wholegrain.
• If you do eat bread, dip it in olive oil rather
thanbutterormargarine.
• True whole grain bread contains 3 or more
grams of fiber per serving and is made with
whole or sprouted grain flour (e.g., oats,
barley, bulgur, millet, etc.), not white or
bleachedflour.
• Choosewholegrainpastasoverwhitepasta.
• If you eat pizza, choose a thin crust, light
cheeseandvegetabletoppings.
16. 12. Soups. Avoid creamy soups.
13. Avoid drinking Alcohol.
14. Animal Fats & Meat.
• Avoid or reduce your consumption of animal fats
and meat.
• If you eat meat, choose the leanest cuts possible
and remove the fat and skin.
15. Fried & Processed Foods.
• Avoid fried foods, barbequed foods and processed
meats such as salami when taking steps to avoid
the metabolic syndrome.
• They are high in "empty" calories, contain
unhealthy fats and preservatives and have few
nutrients.
16. Sautéed Foods.
17. Sautéed foods cooked simply in soy or olive oil are a better
choice, but avoid using a lot of oil.
17. • Here are some important tips to help you
adhere to a metabolic syndrome diet.
1) Fill half your plate with fresh vegetables
or fruits.
2) Skip bread with your meal if you plan
to have dessert.
3) Avoid fast foods, fried foods, fatty
foods and oily foods.
