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FACILITATOR: JOYCELYN KAVENGI (Bsc FN&D Hons, RD) HEALTHY EATING PLANNED DIETS HEAD, HEART & HANDS HEAD -Represents knowledge gained & how it influences dietary choices HEART -Represents one’s attitudes and perceptions towards food choice & consumption HANDS -Represents knowledge translated into practices LOCALLY AVAILABLE FOODS CARBOHYDRATES ANIMAL PROTEIN PLANT PROTEIN VEGETABLES A VEGETABLES B FRUITS -Rice -wholemeal ugali -Chapati -Arrow roots -Bread, wholemeal -Maize, dry -Oatmeal -Finger millet -Macaroni, sphagetti -Yam -Beef -chicken -fish -liver -Kidneys -Eggs -Cheese -Pork -Milk -Yoghurt -Beans -Green grams -Lentils -Peas, dry -Kidney beans -Soya beans -Kunde -Terere -Spinach -Sukuma wiki -Lettuce -Cucumber -Beetroots -Cabbage -Capsicum -Carrots -Cauliflower -French beans -Onions -Green bananas -Green peas -Pumpkin -Tomatoes -Apple -Banana -Grapes -Guava -Lemon -Mango -Orange -Pawpaw -Pineapp -Plums -Waterm FOOD PYRAMID GUIDE PORTIONS MODERATION -Portions are a way of ensuring that adequate food is consumed for optimum health ½ plate vegetables ¼ plate animal & plant protein ¼ plate carbohydrates 5 fruits a day keep the doctor away HOW SHOULD WE EAT….. - BREAKFAST……………….LIKE A KING LARGE PORTIONS DIVERSIFIED MEALS LUNCH…………………………LIKE A QUEEN -MODERATE PORTIONS ½ OF PORTION EATEN DURING BREAKFAST SUPPER………………………..LIKE A PAUPER SMALL PORTION -PREFERABLY AVOID PROTEIN CONSUMPTION DURING EVENING MEALS FOOD LABELS FOOD LABELS ARE KEY IN ASSISTING IN SELECTIONS OF FOODS IN ORDER TO MAKE HEALTHIER FOOD CHOICES & PURCHASE THEY ARE FOUND ON FOOD PACKAGES THEY GIVE VITAL INFORMATION ON NUTRIENTS PRESENT IN THE FOOD THEIR QUANTITY THE CALORIES THAT EACH NUTRIENT PROVIDES WHAT SHOULD WE AVOID ??? HIGH SALT INTAKE EXCESSIVE CONSUMPTION OF SALT CAN RESULT IN HYPERTENSION DID YOU KNOW…….? That a certain segment of the population are “salt sensitive” because their blood pressure is affected by salt consumption Required salt intake is ½ to ¾ teaspoon of salt In case of kidney disease stage 1 : A pinch of salt is recommended EFFECTS OF HYPERTENSION Untreated hypertension can result in Arteriosclerosis Heart attack Kidney damage blindness Stroke REDUCING SODIUM IN THE DIET Use fresh poultry, fish and lean meat Use herbs, spices and salt free seasoning Decrease or eliminate use /addition of table salt EXAMPLES OF SALT SUBSTITUTES -Herbs & spices -Lemon juice -Potassium based salt HIGHLY PROCESSED FOODS Highly refined foods are high in simple sugars which is easily absorbed in the body, however this is not good for the insulin production in the body. Examples are such as.. -Chips -Nyamachoma -junk foods -soft drinks SYMPTOMS OF DIABETES -Frequent thirst - Frequent urination -Hunger - Blurred vision -Drowsiness -Weight loss -Sores that won’t heal COMPLICATIONS OF HIGH BLOOD SUGAR Blindness Heart diseases Kidney diseases Sexual impotence Amputation of limbs Nerves INSTEAD WE SHOULD EAT Eat wholesome food, diversify Eat plenty of vegetables and fruits Eat food rich in fiber e.g. legumes, tubers PORTIONS during serving Exercise regularly45minutes, 3-5 X wk AVOID Avoid alcohol or take moderately Avoid smoking Avoid highly processed foods and drinks Avoid sweeteners HIGH FAT INTAKE “People associate being fat with ‘eating well’ and a sign of wealth, which has led to obesity especially in towns and cities’’ Guta, PATH, Previous MOH, Malawi E.g. –chips, -junk foods -nyama choma -processed meats LINKS….. HYPERTENSION CARDIAC PROBLEMS DIABETES ARTHRITIS Instead we should -Eat foods high in fiber (vegetables, fruits, legumes, whole grains) Eat white meat i.e fish, chicken, lean meat Trim visible fat from meat Use liquid oil for cooking AVOID -Alcohol -consumption of highly processed foods EFFECTS OF… ALCOHOL Liver cirrhosis Nutrient deficiencies Cancer of the liver SMOKING -Lung cancer -Loss of bone density -Heart diseases -Stomach ulcers -Sexual impotence -cancer of: tongue, nose, larynx, throat, stomach and kidney EXERCISE Benefits are such as: 1. Contributes to weight loss 2. Helps in maintaining weight loss Physical activity decreases the risk for: Colon cancer Diabetes High blood pressure Physical activity also helps to: Control weight Contribute to healthy bones, muscles, and joints Reduce falls among the elderly Relieve the pain of arthritis. REMEMBER…. 5 MESSAGES -F ree from toxins -R ehydrate -Eating Healthy -Enough Rest -E xercise Who would you want to be? “TO LENGHTEN THY LIVES, LESSEN THY MEALS” THANK YOU
