Healthy diet

Krzysztof Zając

Obesity

• Obesity means that in the human body there is too much fat tissue; this may be dangerous and harmful for health and life of man

• May be a big problem for 25-30% of human beings in Poland

• There are more and more obese children – every fifth boy and every seventh girl have overwheight and obesity

Obesity

• For precise measurement of obesity you may use body mass index - BMI

• BMI is defined as body mass (kg) divided by the square of the height (in metres)

• Obesity is considered with BMI>30• Overweight is with BMI 25-30

BMI

Obesity

The most common cause of obesity is too big food energy intake – which means that people eat too much. Additional energy is converted into fat and stored in fat tissue.

A few cases are caused by specific deseases, like endocrine disorders (adrenal) or genes.

Recommended daily intake of energy

• Mean recommended daily intake for a person with average physical activity is around 2500 kcal

• Persons with great physical activity need around 4500 kcal

• The „armchair” way of living – TV, computer, no activities - max. 2000 kcal

Recommended daily intake

• Big bottle of cola equals about 1000 kcal• Chips 150g (TV Paka) - about 800 kcal• And breakfast, lunch, dinner, sweets…

How did we become obese?

Obesity related disorders

Obesity may result in many deseases, such as diabetes, hypertension, atherosclerosis, musculo-sceletal disorders, and more cancer frequency.

It shortens life, because heart attack or stroke appear earlier

It worsens the quality of life. Also because of chronic pain in destroyed joints and spine

Dangers

You should be aware of what you eat. Noncompliance with nutritional pyramide may results in harmful effects, which are not desired.

Nutritional pyramide

Cereal products 4-5 times a day

Vegetables 4-5 times a day

Fruits 3-5 times a day

Dairy products 3-4 times a day

Fish, eggs, poultry, lean meat, vegetable fat once-twice a day

Candies As little as possible, or never

Vitamins

A Deficiency causes „night-blindness” – anplyopia in low

light – and may damage cornea of the eye.

Carrots, tomatos, paprikas, pumpkin,

broccoli, milk and dairy products

C Deficiency causes scurvy (inflammations of the gum),

weakness of immune system, difficult wound healing and

joint pain.

Green vegetables, sauerkraut, tomatos,

citrus, blackberry, strawberries

D Deficiency causes rickets and weak bones and muscle

weakness

Produced inside the skin with UV light little help

Vitamins

E Deficiency causes muscle weakness, nerve damage,

prostration

Plant oils, wheat sprouts (germs), nuts, almonds,

lettuce

K Its lack is a major cause of blood clotting problems and

may result in severe bleedings.

Liver, green vegetables, bean, tomatos,

strawberries

B1 Deficiency results in beri-beri syndrome – malfunction of

nerves and muscles, arthritis

Red meat, yeast, whole grain bread, nuts

Vitamins

B2 Deficiency causes inflammation of the skin,

aphthae and light oversensitivity

Dairy products, eggs, meat, yeast, mushrooms

B6 Its deficiency may result in epilepsy, anaemia,

depression and anxiety

Eggs, meat, nuts, soya, beans, bananas

B12 Its lack results in severe anaemia and nervous system

malfunction

Milk, yolk, fish. Absent in plants.

Mediterranean diet

• A lot of vegetable and fruit• Whole wheat bread, groats, pasta• Fish and seafood• Nuts, dried fruit• Garlic and onion have an antibacterial effect• Very beneficial for persons endangered of

heart disease.

Incredible Pharmacy of the Nature

Carrot looks like human eye – and contains caroten, which improves your vision

Tomato has four chambers and is red – just like your heart; contains a lot of lycopene – which protects your heart and blood vessels

Walnuts look like brain and help to product over 40 neurotransmitters

Bean is shaped like kidneys – and helps to maintain kidney function