Download Eat well, eat smart (PPTs) - Department of Veterans` Affairs

Men’s Health Peer Education
HEALTH PROMOTION
Eat well, eat smart: resources (Tab 11)
Eat well, eat smart
Resources
The following resources can be found in this section:

Eat well, eat smart (PPTs)

Scenario: Eat well, eat smart

Activities: Eat well, eat smart

Quiz: Eat well, eat smart

Handouts
The DVA Trainer will determine which activities are suitable for the training. Please note
not all activities may be used during the training.
Reviewed: 08/10/2015
Men’s Health Peer Education
HEALTH PROMOTION
Eat well, eat smart: resources (Tab 11)
Eat well, eat smart (PPTs)
The Eat well, eat smart PowerPoint (PPT) is located on the Department of Veterans’
Affairs, Men’s Health Peer Education Volunteer Resource website page. The PPT
file is: TAB11 – Eat Well, Eat Smart.ppt
Reviewed: 08/10/2015
Men’s Health Peer Education
HEALTH PROMOTION
Eat well, eat smart: resources (Tab 11)
Scenario
SCENARIO: Eat well, eat smart (training use only)
Vince is 63, is retired from the Army, divorced and lives alone. He has started to
exercise a bit more, catching up with two mates 2-3 mornings a week for a brisk
walk. While he has felt better over the last few months doing this, his weight hasn’t
changed much (he is 175 cm tall and weighs 89 kg). He has always been ‘solid’ and
asks his GP about weight loss. His GP refers him to a dietitian.
The dietitian has asked Vince to keep a food and drink diary for a week, and
discussed some elements of food shopping.
A typical day is:
0700 Breakfast: 2 slices wonderwhite hi-fibre bread, butter and jam; bottled
apple juice; brewed coffee, milk and sugar.
0930 English muffin, butter and jam; tea, milk and sugar
1100 tea, milk and sugar
1215 Lunch: ham, cheese and salad sandwich; tea, milk and sugar
1430 can of diet coke
1630 can of diet coke
1745 Dinner: Chicken sausages x2, steamed broccoli, carrots, boiled corn and
potato; tea, milk and sugar; stubby (full-strength beer)
2030 packet mix self-saucing pudding and ice cream
2230 Milo made with milk
Questions to raise / Talking points
1.
2.
3.
Other than nutrition issues, what are the positives in Vince’s story?
Other than nutrition issues, what are the concerns in Vince’s story?
What is positive about Vince’s approach to nutrition?
4.
5.
What do you think could be improved?
As a MHPE volunteer talking to Vince at a health promotion day, what could
you suggest regarding his nutrition, if anything?
(see possible responses on next page)
Reviewed: 08/10/2015
HEALTH PROMOTION
Eat well, eat smart: resources (Tab 11)
Men’s Health Peer Education
SCENARIO: Eat well, eat smart (training use only)
1.
2.
3.
4.
5.
Other than nutrition issues, what are the positives in Vince’s story?

increased exercise

seeing mates

sees GP

sees dietitian

feeling better
Other than nutrition issues, what are the concerns in Vince’s story?

lives alone—risks

no change in weight
What is positive about Vince’s approach to nutrition?

sees GP

sees dietitian

food variety

reasonable fibre intake

vegetable mix, including salad

moderate protein

moderate calcium

limited fat
What do you think could be improved?

better cereal choice for breakfast

fruit instead of fruit juice

cut kilojoules from morning tea, e.g. fruit snack instead

reduce sugar in tea

check sodium intake: ham, cheese, bread, sausages, pudding all likely
high sodium; does he add salt?

maybe cut back caffeine a bit (how is his sleep?)

limit amount of dessert (dinner a bit later may help here)
As a MHPE volunteer talking to Vince at a health promotion day, what
could you suggest regarding his nutrition, if anything?

keep seeing GP

keep seeing dietitian

gradually increase exercise, especially with mates

gradually modify diet based on partnership with dietitian

eating/preparing with others where possible (BBQ your place?!)
Reviewed: 08/10/2015
Men’s Health Peer Education
HEALTH PROMOTION
Eat well, eat smart: resources (Tab 11)
Activities
ACTIVITY 1: Eat well, eat smart (training use only)
(When Cooking for 1 or 2 available) Use materials to develop a one-week diet,
cooking and shopping plan. Work in teams to crosscheck key food groups are
covered, as well as sodium, sugar and fibre issues considered.
ACTIVITY 2: Eat well, eat smart (training use only)
We need the following minerals in our diet:
Ca _ _ _ _ m
Chl _ _ _ _ e
I _ _n
Io _ _ _ e
Mag _ _ _ _ _ m
Pho _ _ _ _ _ _ s
Pot _ _ _ _ _ m
So _ _ _ m
Su _ _ _ _ r
Z__c
Do a quick check in a nutrition book, or on the DAA website (www.daa.asn.au) or
Nutrition Australia website (www.nutritionaustralia.org) or Wikipedia, to find out
what foods these may be in.
Reviewed: 08/10/2015
HEALTH PROMOTION
(Tab 11) Eat well, eat smart: resources, activities and handouts
Men’s Health Peer Education
ACTIVITY 3: Eat well, eat smart (training use only)
Fill in the vowels of these Australian-grown exotic fruits:
_ ch _ ch _
Br _ _ dfr _ _ t
G__v_
J _ kfr _ _ t
L _ ng _ n
M _ m _ y S _ p_ t _
M _ ng _ st _ _ n
P _ mm _ l _
R _ mb _ t _ n
S _ _ rs _ p
Try something different—ask your greengrocer. Bring some examples along to the
group, or serve at your next BBQ as dessert.
Reviewed: 08/10/2015
Men’s Health Peer Education
ACTIVITY 2: Eat well, eat smart (training use only)
ANSWERS
We need the following minerals in our diet:
Calcium
Chlorine
Iron
Iodine
Magnesium
Phosphorus
Potassium
Sodium
Sulphur
Zinc
ACTIVITY 3: Eat well, eat smart (training use only)
ANSWERS
Achacha
Breadfruit
Guava
Jakfruit
Longan
Mamey Sapote
Mangosteen
Pummelo
Rambutan
Soursop
Reviewed: 08/10/2015
HEALTH PROMOTION
Eat well, eat smart: resources (Tab 11)
Men’s Health Peer Education
HEALTH PROMOTION
Eat well, eat smart: resources (Tab 11)
Quiz
QUIZ: Eat well, eat smart
1.
Which of the following is not a legume?
a.
Pine nuts
b.
Frozen peas
c.
Lentils
d.
Chickpeas
e.
Baked beans
2.
Which of these foods is low in fat?
a.
Avocados
b.
Soybeans
c.
Skim milk
d.
None of the above
e.
All of the above
3.
If a breakfast cereal is advertised as ‘high in energy’, what could this really mean?
a.
It is high in sugar
b.
It is ideal for eating during exercise
c.
It is low in fat
d.
It is low salt
4.
Which has most calcium? A glass of:
a.
Whole (full cream) milk
b.
Low fat milk
c.
Soy milk
d.
All are similar
5.
The effective fluid intake from moderate tea/coffee drinking is:
a.
Greater than drinking the same amount of water, as caffeine helps the
body absorb fluid
b.
Less than drinking the same amount of water, as caffeine is a diuretic
(causes more urination)
c.
Less than drinking the same amount of water, as caffeine is a stimulant
d.
Similar to drinking the same amount of water if the person is a regular,
moderate tea/coffee drinker
Reviewed: 08/10/2015
HEALTH PROMOTION
(Tab 11) Eat well, eat smart: resources, activities and handouts
Men’s Health Peer Education
6.
Which is most true of vitamin requirements?
a.
You need all vitamins in your diet every day
b.
Vitamin B and C need to be replenished in the diet frequently
c.
Vitamins A, D, E and K need to be in the diet every day
d.
Vitamin B is stored in fat so only needs occasional intake
7.
Which of the following foods contribute most to Australians’ salt intake?
a.
Meat, poultry and game products (including processed meats)
b.
Breakfast cereals
c.
Sauces and condiments
d.
Bread and bread rolls
8.
Which change of habit is most important to cut back on your salt intake?
a.
Not adding extra salt to your cooking
b.
Not adding salt to your food at the table
c.
Eating fewer foods that naturally contain sodium
d.
Cutting back on processed food
9.
What behaviours will improve your cholesterol levels?
a.
Quitting smoking
b.
Regular exercise
c.
Cutting down on alcohol
d.
All of the above
10.
Nutrition experts generally urge people to be wary of weight loss diets because
research shows:
a.
Most diets actually increase weight later in a ‘rebound’ effect
b.
Most diets don’t work long term
c.
Most diets don’t work at all
d.
Diets always result in loss of muscle tissue as well as fat
Reviewed: 08/10/2015
Men’s Health Peer Education
HEALTH PROMOTION
Eat well, eat smart: resources (Tab 11)
QUIZ: Eat well, eat smart (ANSWERS)
1.
Which of the following is not a legume?
a.
Pine nuts
b.
Frozen peas
c.
Lentils
d.
Chickpeas
e.
Baked beans
2.
Which of these foods is low in fat?
a.
Avocados
b.
Soybeans
c.
Skim milk
d.
None of the above
e.
All of the above
3.
If a breakfast cereal is advertised as ‘high in energy’, what could this really mean?
a.
It is high in sugar
b.
It is ideal for eating during exercise
c.
It is low in fat
d.
It is low salt
4.
Which has most calcium? A glass of:
a.
Whole (full cream) milk
b.
Low fat milk
c.
Soy milk
d.
All are similar
5.
The effective fluid intake from moderate tea/coffee drinking is:
a.
Greater than drinking the same amount of water, as caffeine helps the
body absorb fluid
b.
Less than drinking the same amount of water, as caffeine is a diuretic
(causes more urination)
c.
Less than drinking the same amount of water, as caffeine is a stimulant
d.
Similar to drinking the same amount of water if the person is a regular,
moderate tea/coffee drinker
Reviewed: 08/10/2015
HEALTH PROMOTION
(Tab 11) Eat well, eat smart: resources, activities and handouts
Men’s Health Peer Education
6.
Which is most true of vitamin requirements?
a.
You need all vitamins in your diet every day
b.
Vitamin B and C need to be replenished in the diet frequently
c.
Vitamins A, D, E and K need to be in the diet every day
d.
Vitamin B is stored in fat so only needs occasional intake
7.
Which of the following foods contribute most to Australians’ salt intake?
a.
Meat, poultry and game products (including processed meats)
b.
Breakfast cereals
c.
Sauces and condiments
d.
Bread and bread rolls
8.
Which change of habit is most important to cut back on your salt intake?
a.
Not adding extra salt to your cooking
b.
Not adding salt to your food at the table
c.
Eating fewer foods that naturally contain sodium
d.
Cutting back on processed food
9.
What behaviours will improve your cholesterol levels?
a.
Quitting smoking
b.
Regular exercise
c.
Cutting down on alcohol
d.
All of the above
10.
Nutrition experts generally urge people to be wary of weight loss diets because
research shows:
a.
Most diets actually increase weight later in a ‘rebound’ effect
b.
Most diets don’t work long term
c.
Most diets don’t work at all
d.
Diets always result in loss of muscle tissue as well as fat
Reviewed: 08/10/2015
Men’s Health Peer Education
Handouts
The following handouts can be found in this section:

The advantage of legumes

Great breakfast ideas

Measuring/tracking your progress

DVA MHPE Information Sheet: Eat well, eat smart
Reviewed: 08/10/2015
HEALTH PROMOTION
Eat well, eat smart: resources (Tab 11)
Men’s Health Peer Education
HEALTH PROMOTION
Eat well, eat smart: resources (Tab 11)
The advantages of legumes
Legumes are also known as pulses or dried beans. Examples of legumes include:
 split peas
 kidney beans
 lima beans
 borlotti beans
 baked beans (navy beans)
 broad beans
 soybeans
 chickpeas
 four-bean mix
 red, green or brown lentils.
Green peas are legumes, but are often described as a vegetable.
You can buy most legumes in the supermarket, either dry (you have to soak before
cooking) or canned, or as frozen peas.
Legumes are:










high in fibre, which keeps our bowels healthy
high in soluble fibre, which lowers cholesterol
low GI, so filling, and good for diabetes
high in protein
high in B-group vitamins, iron, calcium, phosphorous, zinc and magnesium
a good source of antioxidants
mostly low in fat (not soybeans)
very cheap to buy
environmentally better than meat as a protein source
easy to prepare.
Smart eating tips for eating more legumes from the Dietitians Association of Australia:









add lentils to your own vegetable soup recipes, or try pea and ham soup, or a delicious
red lentil soup as a winter warmer
add chickpeas or soybeans to stir-fry dishes
extend casserole dishes by adding beans and lentils, e.g. add kidney beans in a mince
dish to make chili con carne
snack on ‘chicknuts’—oven roasted chickpeas
use four-bean mixes as a salad base and add lots of vegetables and a little oil-based
dressing
serve hummus (a low-fat dip made from chickpeas) with vegetable sticks for a delicious
snack
small tins of baked beans make a great snack, a delicious breakfast served on toast, or
a great addition to a jaffle or toasted sandwich
beans are a great inclusion in lasagne or tacos
legumes make a great base for vegetarian burgers.
Primary source: Dietitians Association of Australia, DAA website (www.asn.org.au)
Reviewed: 08/10/2015
Men’s Health Peer Education
HEALTH PROMOTION
Eat well, eat smart: resources (Tab 11)
Great breakfast ideas
Here are some ideas to try for breakfast:









wholegrain cereal with low-fat milk and sliced fresh fruit
a smoothie made from low-fat milk and/or yoghurt, fresh fruit and honey
raisin toast spread with ricotta cheese, and a piece of fruit
wholegrain toast with a variety of toppings such as avocado, baked beans or tomatoes
fresh fruit and yoghurt with wholegrain toast
bircher muesli with a variety of fruits and nuts
porridge cooked with low-fat milk and dried or fresh fruit
poached or boiled eggs on wholegrain toast with a glass of fresh juice
an omelette made with added vegetables such as onion, mushrooms, spinach and
tomato.
Reviewed: 08/10/2015
Men’s Health Peer Education
HEALTH PROMOTION
Eat well, eat smart: resources (Tab 11)
Measuring/tracking your progress
How to calculate your BMI
Determine your weight in kilograms (e.g. 74 kg)
Measure your height in metres (e.g. 1.75 m), and square it (i.e. multiply it by itself). Now
divide your weight by your height squared
For example, I weigh 74 kg and am 1.75 m tall. My BMI would be calculated as:
1.75 x 1.75 = 3.06.
74  3.06 = 24.18
Or go to A Healthy and Active Australia: Your Healthy Weight to use the BMI calculator on
the Healthy Active website (www.healthyactive.gov.au)
The ideal BMI is between 20–25, but this is considered a guide as it does not consider
variations that may occur with body frame size, race or age.
How to measure your waist circumference
A man’s waist circumference is probably a better predictor of health risk than BMI. To
measure accurately:




measure directly against your skin
breathe out normally
make sure the tape is snug, without compressing the skin
measure halfway between your lowest rib and the top of your hipbone, roughly in line
with your belly button.
A waist circumference of 94 cm or more in men indicates increased risk of obesity-related
health conditions. A waist circumference of 102 cm or more indicates a substantially
increased risk.
How to calculate waist–hip ratio
The waist-to-hip ratio (WHR) can identify abdominal obesity and has been identified as a
useful predictor for cardiovascular disease.
WHR is determined by dividing the waist measurement (above) by the hip measurement.
Hip circumference is measured where the buttocks extend the most when viewed from the
side. The waist measurement is then divided by the hip measurement.
A WHR greater than 0.9 for men indicates an increased health risk.
Reviewed: 08/10/2015
Men’s Health Peer Education
HEALTH PROMOTION
Eat well, eat smart: resources (Tab 11)
MHPE Information Sheet: Eat well, eat smart
Healthy eating should be pleasurable, sociable and interesting.

Good nutrition makes you feel good, increases energy and improves sleep and
wound healing.

Older people who eat well experience less falls, fractures, dementia and
illnesses, and are more likely to maintain a healthy independence.
A wide variety of foods from the 5 food groups every day is the most important
guide:

Vegetables and legumes: 5+ serves

Fruit: 2 serves

Grains/cereals (wholegrain): 6 serves

Lean protein: 2.5-3 serves

Dairy foods (low fat) (or soy equivalent): 2.5 serves
It helps to know approximately what a ‘serve’ of each item might look like.
Drink plenty of water. Plain tap water is best.
It is recommended that Australians should limit the amount they consume of:

Saturated and trans fats (e.g. cakes, pies, processed meats, crisps and takeaway) and eat moderate amounts only of mono or polyunsaturated fats

Salt/sodium, both in processed food and added (e.g. cheese, many sauces)

Sugars, both in processed food/drink and added (e.g. ‘energy’, soft and fruit
drinks)

Alcohol: no more than 2 standard drinks each day
Cutting down on processed, take-away and ‘convenience’ foods is one way for
many Australians to eat smarter e.g. biscuits, stir-through sauces and energy
drinks.
Reviewed: 08/10/2015
HEALTH PROMOTION
(Tab 11) Eat well, eat smart: resources, activities and handouts
Men’s Health Peer Education
Reading labels of packaged food tells you the fat, sodium and sugar content. Shop
smart by using the ingredients list and comparison table and knowing what some
of the terms mean.
Ideally eat more low GI foods: these are more slowly digested & absorbed, so
reduce hunger and provide energy for longer. Low GI foods include most
vegetables, legumes, fruit, whole grains, nuts, dairy and firm pasta.
In order to best manage weight, consider both intake (food) and output (exercise).
Monitor your weight, waist measurement and/or waist-hip ratio, but be consistent
in measuring. Weight change should be gradual.
Eat smart, try variety, be social, have fun!
Further information
Australian Dietary Guidelines (www.eatforhealth.gov.au)
LiveLighter (www.livelighter.com.au)
Dietitians Association of Australia (www.daa.asn.au)
Nutrition Australia (www.nutritionaustralia.org)
The Food Coach (www.thefoodcoach.com.au)
Cooking for 1 or 2 (www.dva.gov.au/about-dva/publications/healthpublications/cooking-one-or-two-program)
Reviewed: 08/10/2015