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Contents: Contents: What is a healthy diet? What is a healthy diet? What kind of diet is healthy diet? What kind of diet is healthy diet? How much eat?

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Presentation on theme: "Contents: Contents: What is a healthy diet? What is a healthy diet? What kind of diet is healthy diet? What kind of diet is healthy diet? How much eat?"— Presentation transcript:

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2 Contents: Contents: What is a healthy diet? What is a healthy diet? What kind of diet is healthy diet? What kind of diet is healthy diet? How much eat? How much eat? What do you need to learn? What do you need to learn? How many calories to eat? How many calories to eat? What we can eat? What we can eat? What we can't eat? What we can't eat? What are the recommended products? What are the recommended products? Advices. Advices. Hunger - How to deal with it? Hunger - How to deal with it? What can we do to reverse hunger? What can we do to reverse hunger? How to deal with people who encourage us to eat? How to deal with people who encourage us to eat? Eating out. Eating out. Rules of diet. Rules of diet. Exemplary menu. Exemplary menu. Meals caloric values. Meals caloric values. Bibliography. Bibliography.

3 Healthy diet Healthy diet Proper diet can not be seen as eating only when hunger strikes. We should just eat less, but more often and regulary. We have to give up bad eating habits. A healthy diet should provide body with all the ingredients which our body needs. We should give up fatty foods and highly energetic ones and replace them with products which are healthy and less caloric.

4 What kind of diet? What kind of diet? New "miracle diets" appear all the time but miracles which they preach are not real. So called One-side diets recommend certain products such as cabbage or rice to be the only source of diet. However, those are characterized by shortage of many needed components so such diet can be continued just for a short period of time. If we want to lose our weight safely, then it means that it must be a slow process. This means that the healthy diet should include all components necessary for the body development, but in reduced quantities.

5 How much eat? How much eat? Often we are unaware of how much we actually eat. Beside main meals, we absorb a lot of calories through eating up process. In the beginning of the diet it is worth, at least in first week, to weight consumed products to be able to estimate the number of portions easily. The products can be weighted, or we can use the so-called household measures: Often we are unaware of how much we actually eat. Beside main meals, we absorb a lot of calories through eating up process. In the beginning of the diet it is worth, at least in first week, to weight consumed products to be able to estimate the number of portions easily. The products can be weighted, or we can use the so-called household measures: Glass 250g Soup spoon15g Spoon 5g Slice 20g. Fast and not regular eating is the reason of gaining weight. That is why it is important to separate eating from other activities, i.e. to not to watch TV or read during meal. We should establish a schedule of eating regular meals 3-4 times a day. We have to avoid eating up, always eat breakfasts and limit consumption in the evening. Fast and not regular eating is the reason of gaining weight. That is why it is important to separate eating from other activities, i.e. to not to watch TV or read during meal. We should establish a schedule of eating regular meals 3-4 times a day. We have to avoid eating up, always eat breakfasts and limit consumption in the evening.

6 What you need to learn? to not eat extra to not eat extra to not eat leftovers to not eat leftovers do not eat when the hunger increases, but when it decreases do not eat when the hunger increases, but when it decreases to not indulge yourself with food to not indulge yourself with food When counting calories it is important to consider the so-called hidden calories, which are often neglected, and which source are f.e. meat sauces, coffee cream, sugar etc. Its best to eliminate these extras from the diet. It would be a good idea to set a realistic goal and establish weekly or monthly plan of losing kilograms. To lose weight between kg per week (which is optimum rate for weight loss), it is advisable to eat about kcal less than is the daily requirement of our body. The daily calorie requirement depends on age, gender, body weight and physical activity. If you want to lose about a half a kilogram a week, you can calculate your own caloric needs based on the formula: actual body weight (kg) x 22 = daily caloric need. Approximate daily caloric rations for people in dieting compared with people living a moderately active lifestyle. When counting calories it is important to consider the so-called hidden calories, which are often neglected, and which source are f.e. meat sauces, coffee cream, sugar etc. Its best to eliminate these extras from the diet. It would be a good idea to set a realistic goal and establish weekly or monthly plan of losing kilograms. To lose weight between kg per week (which is optimum rate for weight loss), it is advisable to eat about kcal less than is the daily requirement of our body. The daily calorie requirement depends on age, gender, body weight and physical activity. If you want to lose about a half a kilogram a week, you can calculate your own caloric needs based on the formula: actual body weight (kg) x 22 = daily caloric need. Approximate daily caloric rations for people in dieting compared with people living a moderately active lifestyle.

7 Calories Calories People who are slimming Women Men Persons living moderately active lifestyle 1000 – 1200 kcal 1400 – 1800 kcal 2000 – 2200 kcal 2700 – 3000 kcal

8 What we can eat? What we can eat? The diet should include all the necessary components (i.e. carbohydrates, proteins, fats, vitamins, minerals), but in a reasonably reduced quantities. Reducing the level of calories () can be achieved by reducing the amount of eaten food and by eating low-caloric food, as the large amount of low caloric food corresponds to small amount of highly caloric ones. The diet should include all the necessary components (i.e. carbohydrates, proteins, fats, vitamins, minerals), but in a reasonably reduced quantities. Reducing the level of calories () can be achieved by reducing the amount of eaten food and by eating low-caloric food, as the large amount of low caloric food corresponds to small amount of highly caloric ones.

9 What we can't eat? What we can't eat? Products and dishes that are prohibited: Fat meat and meat products, fatty fish. Whole milk and its products (cream, fat cheese, ice creams). Sugar, and all kinds of sweets (chocolate, honey, cakes), and sweetened milk, such as jams, sweet compots, all kinds of sweetened beverages, but also beer. Products and dishes that are prohibited: Fat meat and meat products, fatty fish. Whole milk and its products (cream, fat cheese, ice creams). Sugar, and all kinds of sweets (chocolate, honey, cakes), and sweetened milk, such as jams, sweet compots, all kinds of sweetened beverages, but also beer.

10 Recommended products: Recommended products: Low caloric vegetables and fruits. Skim milk, buttermilk, low fat cottage cheese, lean fish, lean meat and meat products protein from eggs. Recommended component of the diet is fiber, which is in vegetables, fruits, bran, wholemeal bread. Low caloric vegetables and fruits. Skim milk, buttermilk, low fat cottage cheese, lean fish, lean meat and meat products protein from eggs. Recommended component of the diet is fiber, which is in vegetables, fruits, bran, wholemeal bread.

11 Advice Advice As part of the recommended caloric value should eat more vegetables, fruits, and meat products and dairy choose only those low-fat. As part of the recommended caloric value should eat more vegetables, fruits, and meat products and dairy choose only those low-fat. Vegetables can be eaten without much restriction, preferably raw, using their large selection. Vegetables can be eaten without much restriction, preferably raw, using their large selection. Please limit fat intake of food, as from 1 g of protein and carbohydrate foods are created 4 kcal, and 1 g of fat up to 9 calories, more than twice as much. Please limit fat intake of food, as from 1 g of protein and carbohydrate foods are created 4 kcal, and 1 g of fat up to 9 calories, more than twice as much. You should eat primarily fish and poultry without sausages, pates and offal and limit the amount of pork and beef in the diet. You should eat primarily fish and poultry without sausages, pates and offal and limit the amount of pork and beef in the diet. Before you cook the meat should be removed from the oily bits. Before you cook the meat should be removed from the oily bits. Meat and fish should be cooked or bake in foil, completely abandoning frying, especially with the bread crumbs. Meat and fish should be cooked or bake in foil, completely abandoning frying, especially with the bread crumbs. It should abandon the spread butter or margarine. It should abandon the spread butter or margarine. You can use mild spices, such as citric acid, lemon juice, dill, onion, garlic, marjoram, cumin, vanilla and cinnamon. You can use mild spices, such as citric acid, lemon juice, dill, onion, garlic, marjoram, cumin, vanilla and cinnamon. For those who do not have hypertension or swelling, it is advisable to drink 6-8 glasses of unsweetened fluids a day, including half should be water. For those who do not have hypertension or swelling, it is advisable to drink 6-8 glasses of unsweetened fluids a day, including half should be water.

12 Hunger Hunger Hunger is not growing in infinity, but has an undulating course - intensified, and after some time, even without eat anything, reduces its strength. So when you feel hungry, do not strive to meet immediately, the When is the greatest, but enjoy glass of mineral water or wait for example, 10 minutes trying to turn away from him out some activity. Eating after reduce the severity of hunger, makes it possible saturation in smaller quantities of food. Hunger is not growing in infinity, but has an undulating course - intensified, and after some time, even without eat anything, reduces its strength. So when you feel hungry, do not strive to meet immediately, the When is the greatest, but enjoy glass of mineral water or wait for example, 10 minutes trying to turn away from him out some activity. Eating after reduce the severity of hunger, makes it possible saturation in smaller quantities of food.

13 Activities reversing hunger Wash your car Wash your car go to the cinema go to the cinema Clean your house Clean your house Gardening Gardening Gymnastics Gymnastics Listen to your favourite music Listen to your favourite music Singing Singing Call your friend Call your friend read a book read a book read magazines read magazines watch photos watch photos Go with your dog on a walk Go with your dog on a walk

14 Encouraging to eat Encouraging to eat Friends, relatives and strangers, sometimes in good faith, may cause difficulties to the person by encouraging weight loss to eat. Polite behavior gives better results. After few polite refusals, most people will recognize that their incentives are not the effect and cease incitement. If we difficulty in saying "no", try to predict situations in which we can be encouraged to eat. Planned the responses and prepare how to be polite and determined.

15 Food outside the home Food outside the home Here are 5 ways favorable behavior are: Before leaving, planned, what shall we eat and that we follow. Before leaving, planned, what shall we eat and that we follow. Let's eat, like salad before going out to not be hungry. Let's eat, like salad before going out to not be hungry. Let's eat only certain foods, such as new, very rarely available, and avoiding high- calorie, such as crisps, nuts, crackers. Let's eat only certain foods, such as new, very rarely available, and avoiding high- calorie, such as crisps, nuts, crackers. Eat very slowly, slower than the others. Last let's get started and the last end. Eat very slowly, slower than the others. Last let's get started and the last end. If you still eat more than planned, do not despair just immediately strengthen physical activity and decrease the amount of calories in the coming days. If you still eat more than planned, do not despair just immediately strengthen physical activity and decrease the amount of calories in the coming days. Food outside the home for weight loss in people is a difficult situation. Particularly problematic become holy, acceptable and special occasions because to many temptations, the view good food and people eating and exerted pressures such as try some of that. One of the frequent errors in such cases, it is promising you do not eat anything. Then either feel guilty when something eat or suffer from Due to non-eating.

16 Rules: Rules: 1. Meals may contain fruits and vegetables, milk, meat, fish. Food will be better - you will provide the body with all the necessary components. 2. Try to eat slowly; stop eating when feeling little unsatisfied. Eat from the small plates. In this way you will get an impression that portions are greater. 3. Eat regularly meals a day. 4. Nothing helps you more in achieving dream figure like physical activity: swimming, aerobics or yoga. 5. Try to limit the number of calories consumed daily.

17 Exemplary menu Exemplary menu For breakfast corn flakes, oats or muesli with low fat milk or a small amount of bread (1 slice) that one can choose from a variety of species, such as wholemeal, grainy, biscuits or crackers with fat-free cottage cheese, coffee with milk or tea without sugar. corn flakes, oats or muesli with low fat milk or a small amount of bread (1 slice) that one can choose from a variety of species, such as wholemeal, grainy, biscuits or crackers with fat-free cottage cheese, coffee with milk or tea without sugar. For lunch bread, kefir or yoghurt, fruit. bread, kefir or yoghurt, fruit. For dinner may consist of soup, provided that it is a clear broth with vegetable fat, cream and flour. Second course dishes with lean meat, poultry or fish, with plenty of vegetables, the best salads. may consist of soup, provided that it is a clear broth with vegetable fat, cream and flour. Second course dishes with lean meat, poultry or fish, with plenty of vegetables, the best salads. For tea best salad vegetables or fruit, jelly or apple sauce. best salad vegetables or fruit, jelly or apple sauce. For Supper food can be hot, for example fish with vegetables or salad, an omelet with spinach, or a small amount of bread (1 slice) with cottage cheese, or lean ham. food can be hot, for example fish with vegetables or salad, an omelet with spinach, or a small amount of bread (1 slice) with cottage cheese, or lean ham.

18 Calories value of meals Breakfast 200 kcal Breakfast 200 kcal Lunch 150 kcal Lunch 150 kcal Dinner 350 kcal Dinner 350 kcal Tea 100 kcal Tea 100 kcal Supper 200 kcal Supper 200 kcal

19 Bibliography Bibliography


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