HEALTY DIET AND PREVENTING OBESITY HEALTY DIET AND

HEALTY DIET AND PREVENTING OBESITY • HEALTY DIET AND PREVENTING OBESITY

NUTRITIVE ENOUGH AND A BALANCED DIET AND REGULAR EXERCISES

BALANCED DIET

A HEALTHY DIET RIGHT TIME ENOUGH AMOUNT RIGHT CHOICE OF THE FOOD

WATCH OUT WHAT YOU ARE EATING

FOOD IN 6 GROUPS. CARBONHYDRATE Proteins Fat Vitamines Minerals Water Supply of energy Supply no energy

CARBONHYDRATES Carbonhydrates provide energy.

15 grams of the food that contains carbohydrates

OIL It provides the most energy. It helps some of the vitamines to mix the blood circulation When comsumed excessicely it causes several cardio vacular diseases and makes you put on weight.

VITAMINES AND MINERALES All vegetables and fruits are the main sources but other foods also have these invaluable sources.

(FIBER ) ( PARTS OF THE FOOD CAN’T BE DIGESTED. ) Effects of the diet Diyet posasının vücuttaki etkileri: Kan şekerini yavaş yükseltir. İnsülin ihtiyacını azaltır. Tokluk hissi sağlar. Şişmanlıktan korunmaya yardımcı olur. Barsak çalışmasını düzenler, kabızlığı önler. Kan yağlarının yükselmesini önler.

EFFECTS OF BLOOD GLUCOSE on CARBOHYDRATE TYPES

-Food Groups 1) MILK and MILK PRODUCTS 2) meat, eggs, DRIED BEANS, nuts, Walnut 4) GRAIN CROPS 3) Vegetables and fruits

1. GROUP: MILK and MILK PRODUCTS Milk, yogurt, kefir, buttermilk, cottage etc this group. The foods in this group; Protein, fat, calcium, phosphorus, is rich of vitamins B 2 and B 12. SUGGESTED: 3 -4 servings/day

Milk Group Servings Quantities = = 1 cup milk = 1 cup yogurt = 2 slice of cheese 200 ml 200 grams 60 grams

2. GROUP: meat and EGGS-DRY BEAN

Meat and Eggs-Dry bean Group 1 serving’s Quantities: • Meat, poultry, fish, etc. : 50 -60 g (2 meat ball size) • Dry beans: 90 g (A Tea Cup/boiled) • oilseeds: 30 g • eggs: 1 unit (50 g)

3. GROUP: BREAD, CEREALS, STARCHY FOODS Wheat, rice, corn and meals that are made from flour, bread, pasta, noodles, bulgur, are in this group.

Breads, cereals, grains The recommended amount of consumption: energy requirement taking into account consumption should be provided. 1 Change Quantities: 1 slice of bread (25 grams) 1 medium bucket soup (130 -150 grams) 3 tablespoons rice/pasta (40 -50 grams) 1 handful of chickpeas (20 grams) 1/4 bagel (25 grams) 3 tablespoons (heaping) corn-flakes (20 grams)

4. GROUP: VEGETABLES and FRUITS All raw-cooked vegetables and fruits are in this group. The foods in this group: are rich of vitamins and minerals nad an important source of fiber. Vegetablesvery often contain very little carbohydrates. Fruits with shells should be consumed fresh right after they are removed.

5 -9 SERVINGS a DAY SHOULD BE CONSUMED. = 5 servings

FAT AND SUGAR All kinds of animal or vegetable-oils are in this group. Consumption of large amounts, can cause in obesity. the amount and frequency of this food’s consumption should be limited.

NUTRITION PROGRAM depends on PERSON The child or adolescent nutrition program: Height weight physical activity daily school or home environment, nutrition habits, and socioeconomic status and a dietician should follow the diet.

Physical Activity and exercises

The simplest definition of physical activitycan be defined as the energy body uses for the moves.

High sion) n e t r e p y h ( e r blood pressu Obes ity (o Heart d besit isease y) s) u t i l l e m s e t iabe d ( s e t e b a i D Osteoporos is (osteopo rosis) on i s s e r p e D back pa in it Arthritis (arthr is)

WHAT ARE THE BENEFITS OF REGULAR PHYSICAL ACTIVITY ?

Muscle strength flexibility of the body. improves Strengthening the cardiovascular system and increases durability. You can reduce the stress you can get away from the daily rouitine and can keep fresh in your mind. Helps you reach the ideal body reduce the weight and fatty tissue Provides better motor coordination Agility increases.

• Instead of private vehicles public transportation • to get off a few stops before destination • instead of the elevator take he stairs to go down • Fast walking during the shopping

• 10 minutes, 30 minutes • Warm-ups • Sudden movements and overload • Excessive exercise

• Chronic illness • severe chest pain and shortness of breath • Hazard of outdoors sports is air pollution

1. choose an activity you love doing Walking is one of the cheapest and can be practiced with an easy workout program.

• 2. Take Physical activity into consideration first : ) q. At least 30 minutes moderately q. If your time is limited 10 minutes per session is enough in your activity day

• 3. Make small changes over time: Ø Starting slow and easy activities to avoid muscle aches and sprians is the best way But slowly increase your activity levels as the time passes.

3 farklı aktivite tipi vardır: 1. Aerobic Activities strengthens the heart and lungs. Uses a lot of oxygen and burns calories (for example: hiking, biking, swimming, tennis ) 2. Weight activities: Legs, arms, region are chest and abdominal the limbs that have the large muscle groups this helps you work out them (for example: walking, child, using free weights, weight equipments). This type of exercise such as carrying lifting, moving ; increases the percentage of muscle in your body 3. Balance and stretching Burns fewer calories extends size of the musclestretching and improves your joints for movements , reduces muscle tension and prevent injuries (for example: yoga, light stretching

WISH YOU HAPPY AND HEALTY LIFE