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HEALTHY DIET

OPTIMAL HEALTH

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Essential Nutrients
Proteins
Fats
Carbohydrates
Vitamins
Minerals
Water

PROTEINS
 20 % of Body
Mass

 Made of Amino-
Acids

 1g = 4 Kcal

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FATS
 Cholesterol, HDL,
LDL
 Saturated Fat
 Unsaturated Fat
 1g = 9 Kcal

TOTAL CHOLESTEROL

HDL
 Ratio < 5 Normal Risk
 Ratio 5-10 Double Risk
 Ratio > 10 Triple Risk

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CARBOHYDRATES
Simple Sugars

Complex Sugars

1g = 4 Kcal

HEALTHY DIET
Complex 50 %
Carbohydrates
Unsaturated Fat 30 %

Proteins 20%

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VITAMINS
 Water Soluble:
B, C.
 Fat Soluble:
A,D,E,K.
 NO caloric Value

MINERALS
Iron

Calcium

Sodium

NO Caloric Value

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WATER

Planning a Healthy Diet
I. Consume as much energy as you expand
II. Complex Carbohydrates –50 % of Total
Caloric Intake
III. Unsaturated Fats– 30 % of Total Caloric
Intake
IV. Cholesterol < than 300 mg / day
V. Salt (Nacl) < than 5 g / day
VI. Reduce Artificial colorings, Preservatives

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PYRAMID PICTURE

PLEASE REFER
TO
YOUR NOTES

Vegetarian Diet

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Physical Activity
Physical Benefits
 Maintain Normal
Blood Pressure
 Alleviate Low Back
Pain
 Improves Sleep
 Improves Posture &
Appearance
 Greater Ability to
Fight Illness

Physical Activity
Psychological Benefits
1. Self- Satisfaction
2. Absence of Mood
Swings
3. Improves Self-
Awareness
Endorphins & Enkephalins.

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OBESITY

EXCESS FAT

RELATIVE TO

LEAN BODY WEIGHT.

OBESE PEOPLE

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TABLE
HEIGHT(m)
OF WEIGHTS
M WEIGHT(kg) W WEIGHT(kg)
1.45 42-53

1.48 42-54
1.50 43-55
1.52 44-57
1.54 44-58
1.56 45-58
1.58 51-64 46-59
1.60 52-65 48-61
1.62 53-66 49-62
1.64 54-67 50-64
1.66 55-69 51-65
1.68 56-71 52-66
1.70 58-73 53-67
1.72 59-74 55-69
1.74 60-75 56-70
1.76 62-77 58-72
1.78 64-79 59-74
1.80 65-80
1.82 66-82
1.84 67-84
1.86 69-86
1.88 71-88
1.90 73-90
1.92 75-93

Body Mass Index (BMI)
= Weight (g) / Height (cm2)
BMI > 2.7 OBESE

BMI 2.4 --- 2.7 OVERWEIGHT

BMI 2.5 --- 2.7 OVERWEIGHT

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FRAMINGHAM Study
 20 % Excess over Ideal Weight is
OVERWEIGHT

 30 % Excess over Ideal Weight is
OBESE

Causes of Obesity
Genetic
Predisposition.
Environment.
Adipose
Tissue.

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Risks of Obesity
Hypertension
Diabetes
Coronary Artery Disease
Breast Cancer
Maternal Abnormality
Gall Stones

Treatment of Obesity
Change of Life style
a. Diet
b. Exercise
c. Medications
d. Surgery

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THE END

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