10 Steps to a Healthy life - PowerPoint Presentation

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10 Steps to a Healthy life

UMHS Cardiac & Pulmonary rehab

Ashley Ritzo, RDN CHWC CDESlide2

Similarities

Maintain healthy BMI

High nutrient density

Balance @ meals

Adequate fluid

Low sodium

Avoid unintentional weight

loss

May need to graze to be able to consume adequate calories and manage excessive fullness May need supplements to meet calorie needs

Avoid unintentional weight

g

ain

Avoid grazing to avoid consuming excess calories Slide3

10 steps to a healthy life

Avoid processed & refined foods

Choose nutrient dense foods

Eat more plantsChoose healthy fatsEat more Fiber: Especially soluble fiberUse healthy eating plate to guide portion sizes and balanceJust cook more, period

Stay hydratedModeration in alcohol intakeMaintain a healthy body weightSlide4

Avoid Processed & Refined foods

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International Food Information Council

5 categories of processed foods:

Minimally

processed foods: washed, packaged fruits and vegetablesFoods processed for preservation: canned/frozen fruits and vegetablesMixtures of combined ingredients: Cake mixes, salad dressingsReady-to-eat Foods: breakfast cereals, lunch meats, carbonated beverages

Convenience: frozen meals/pizzasSlide6

Avoid Processed & refined foods

Highly processed foods have the right combination of

salt,

sugar and fat to light up receptors in the brain that is similar to the effects of drugs!Forms of processing that take away from the nutritional benefits of food (e.g. stripping wheat of its fiber

and naturally occurring vitamins and minerals to form refined flour) decrease the satiety and health benefits of

a foodSlide7

Choose nutrient dense foods

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nu·tri·ent-dense

(

noo-tree-uhnt

-dens) adj

. 1 A term used to describe foods that provide vitamins, minerals and other substances that may have positive health effects with relatively few calories, sodium, added sugars or harmful fats: Muffins made with yellow squash are more nutrient dense than a standard muffin.Slide9

Eat more plants

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Eat more plantsSlide11
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Eat more plants

Compared

with those in the lowest category of fruit and vegetable intake (less than 1.5 servings a day), those who averaged 8 or more servings

a day were 30 percent less likely to have had a heart attack or stroke. Individuals who ate more than 5 servings of fruits and vegetables per had roughly a

20 percent lower risk of coronary heart disease and stroke,

compared with individuals who ate less than 3 servings per day.Several studies report reduced serum or tissue levels of vitamin A, vitamin C, and vitamin E in individuals with COPD. (however, adequately powered studies have not been conducted to evaluate the effects of intake above the RDA.)Slide13

Choose healthy fats

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Type

Unsaturated

Saturated

Trans

About

This type of fat helps to improve cholesterol and is thought to be anti-inflammatoryAssociated with increased cholesterol levels and inflammationMan-made. Associated with heart disease and

cancer. Also known as hydrogenated oils.Sources

Plant-based oils like olive and canolaNuts and seeds

Fatty fish*Animal Fat (marbling, skin, milk fat)Some plants (coconut, palm)Processed foodsChoose healthy fatsgood

bad

uglySlide15

Increase fiber; Especially soluble fiber

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Increase fiber; especially soluble fiber

Lower fiber

intake associated with

reduced measures of lung function. A diet rich in fiber-containing foods may play a role in improving lung healthSoluble

fiber forms gel – binds cholesterol in food and carries out of body so liver has to pull cholesterol from blood to carry out bodily functions, thus

lowering blood cholesterol levelsSoluble fiber has “prebiotic” effect – fermented by bacteria in colon and produces gasses that help fight inflammation and disease in the bodySlide17

Increase fiber; especially soluble fiber

Foods high in soluble fiber:

Food

Soluble Fiber

Asparagus

1.7Brussel sprouts2.0Sweet potato

1.8Turnip

1.7

Apricot1.8Mango1.7Orange

1.8

Food

Soluble Fiber

Black bean

2.4

Kidney bean

2.0

Navy bean

2.2

Cooked oat bran

2.2

Oat flakes

1.5

Flaxseeds, 1T

1.1

Total

Rec.

10-25 g/daySlide18

Use healthy eating plate to guide portion sizes and balance

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Just cook more, period.

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+264 caloriesSlide23

Stay Hydrated

(fluid restriction when prescribed by your doctor)

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Moderation in alcohol intake

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Moderation in Alcohol intake

Men

Up to 2 drinks per day12

oz beer5 oz wine1.5 oz liquor women

Up to 1 drink per day12 oz beer5 oz wine

1.5 oz liquorSlide26

Maintain a healthy body weight

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Questions