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| | | | 0 | Introduction
to a Healthy Living | 0 | Healthy
Lifestyle Plans with Diet & Exercise for
Control of Cardio-Metabolic Syndrome | Bala
N. Aiyer, M.D. | \\ |
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Healthy
Eating Habits & Behaviour Modifications
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Proper
Diet and Meal Planning for Good Health | |
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| Choosing
a Healthier Diet | |
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| A
Healthy Diet plan and a Regular Exercise program is very important for management
of Metabolic Syndrome and for good health and happiness. Metabolic syndrome consists
of Over weight or Obesity, Diabetes, Hypertension, High Cholesterol and Coronary
Heart disease or any combination of these five conditions. This control is obtained
by proper Behaviour modifications for a healthy living habitsand Therapeutic Lifestyle
Changes. There
are over 40 nutrients that your body needs to stay healthy. Since no single food
can supply all these nutrients, it is important to eat a variety of foods to make
sure that you are getting enough of all of them. The Food Guide Pyramid was developed
to show the recommended balance among food groups and help you plan a healthy
diet.
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| Choose
a diet with plenty of Grain products, vegetables and fruits | |
| This
ensures that you get the recommended daily servings of fiber. A
diet high in fiber [20 to 30 grams per day] may: | |
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Give you a full feeling, which will help you reduce the amount of food you eat; *
Reduce the blood cholesterol levels; * Help control blood sugar levels
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| Eat
a variety of foods -
[see Diet Pyramid] | |
| Foods
in these groups include: Breads [Starch]; Meat [Proteins]; Milk & Dairy Products;
Fruits & Vegetables; Bread,
cereal, rice, pasta, beans, apples, bananas, oranges, berries, tomatoes, carrots,
lettuce, asparagus, etc. ** Refer to the Diet
Pyramid for the recommended amount of servings.
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Choose a diet low in Fat, saturated fat and cholesterol There are many different
kinds of fats. Although some fat is needed in a healthy diet, too much saturated
fat can cause problems. Avoid foods high in saturated fat such as bacon, sausage,
bologna, ham, butter, whole milk, ice cream, cream cheese, and peanut butter.
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| What
counts as a serving? -
[see Diet Plans] | |
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only is it important that you eat the right foods, but that you eat the right
amount or portions of each item of the food. Many food packages list the number
of servings per package. But for other foods, it can be difficult to tell how
much a serving is. Below are some examples to give you an idea of what makes up
one serving.
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| Bread,
cereal, rice & pasta group: " 1 slice of bread; ½ hamburger
bun, " 1 small roll, biscuit or muffin, " 3 to 4 small or 2 large
crackers; 1 oz ready-to-eat cereal; " ½ cup cooked cereal, rice
or pasta;
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| Fruit
Group: " 1 whole fruit such as medium apple, banana, or orange; "
¾ cup juice; ½ grapefruit; ½ cup berries; " ½
cup cooked or canned fruit;
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| Vegetable
Group: " ½ cup cooked vegetables; ½ cup chopped raw
vegetable; " 1-cup leafy vegetables
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| Milk,
cheese & yogurt Group: " 1 cup milk or yogurt;
½ oz cheese; [Use
only Fat free or low Fat 1% Milk and Dairy products
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| Meat,
poultry & fish; egg; dry beans & nuts Group: " 2-3 oz cooked
beef; 2-3 oz cooked chicken or turkey; 2-3 eggs; " 3 oz water-packed
tuna; 1-1½ cup cooked beans; " 4-6 tablespoon peanut butter;
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| Now:
Select food items that are GOOD for you and NOT those that just makes you feelGood. Remember
that some food items may just bee an addiction -- cuses craving for them. | |
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| Eat
less sugar Your
body burn sugars for energy. However, if you eat too much sugar, more
than what is needed for the given day, it will be stored as fat in your body.
The
problem is that 1gm sugar has 4 calories, but gets converted to 1 gm fat that
is 9 calories to burn. You
may not notice, but sugar is commonly added to the food you buy in
grocery stores including all grains, cereals, and root vegetables and fruits.
Sugar
[Starch] can be called different names; so be sure to check all food labels. Watch
out for foods that contain a lot of the following sugars: Corn fructose; dextrose;
fructose; lactose; Polydextrose; maltose; sucrose; glucose; Usually, if
the name ends in - ..-------ose, it is a sugar.
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Eat
Less Fat, Less Oils and Less Fried Foods - Avoid
Fats and oils whenever you can. Fats
from animal sources, including Milk has lots of Cholesterol and saturated fatty
acids. Oils
from Vegetables that are mono- or poly-unsaturated fatty acids are preferred. When
you use Milk or dairy products, prefer the fat-free or low fat (1%) Milk products. Avoid
full fat Milk products and concentrated milk items. High
fat and cholesterol in-take causes blockages of blood vessels leading to heart-attacks
and stroke. 1
Gm Starch has 4 Calories and same quantity of 1 GM fat has 9 Calories. Boiled
and baked food items are better than Fried foods.
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Go
easy on the salt Diets high in salt and sodium
can lead to high blood pressure and/or retain body water. Avoid
foods such as potato chips, processed meats, ham, bacon, bologna, ketchup, soy
sauce, mustard, pickles, and olives. Remember
that if the food is spicy hot and "tasty" it will have lots of salt
and also lots of Oil.
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Limit
alcohol and caffeine Alcohol
has a lot of calories and almost no nutrients. If these calories are not burned
off, they
will be stored as fat. Also, drinking alcohol can lead to conditions such
as high blood pressure, brain & liver damage, and added risk for heart disease,
just
to name a few. It is also important to avoid caffeine. Caffeinated drinks are
diuretics, which
means they can cause you lose some stored body fluids.
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Role
of water in good nutrition Drinking plenty
of water is a must for a healthy lifestyle, because it keeps the
body's functions working properly. Don't wait until you feel thirsty before you
start drinking water ---- by then, you are already dehydrated. It
is important to note that some health conditions and some medicines will
need water restrictions. As with everything else, moderation is the key. Always
consult your doctor about any questions you may have about your diet and water.
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| What
is BMI? - What is your BMI? | |
| Body
mass index (BMI) is a measure of body fat based on height
and weight that applies to both adult men and women. Underweight
= Less than 18.5 Normal weight = 18.5 to 24.9 Overweight = 25 - 29.9 Obesity
= BMI of 30 or greater
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This is called Behavior Modification -- Essential
Changes -- for a healthy Heart and General Health0 | 0 | | | | | |  | | | | | | | | | | 0 |
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