HEALTHY

L I F E S T Y L E

PLT RUSHEL S PILAS, RND

PLT BAQUIS MOLITAS JR,
RND
 S HEALTHY
@reallygreatsite
T I DI
HA E
02

T?
a diet that is able to satisfy
one’s energy and nutrient
01 needs for
-proper body functions
- growth and development
daily activities
- maintenance of health
part of a healthy - keeping well within one’s
lifestyle and the caloric needs
foundation of good
health

it takes into consideration both

03 quality and quantity of food
consumed by a person
 PRINCIPLES

MODERATION BALANCE VARIETY

consuming eating eating the right
foods from different kinds proportions of
different food of food from food, that is, not
groups in the different consuming too
proportion to food groups much or too little
each other every day as compared
with what the
body needs.
 HEALTHY DIET
provides just enough amounts of energy
needed for one’s daily activities without
going beyond one’s caloric needs

energy provided by
Energy
a healthy diet
should be in 02 requirements
differ from 01
balance with one’s
person to person
energy expenditure
What is an
unhealthy diet?
composed of foods that are energy-
dense yet nutrient poor and are
high in saturated fats, trans fats,
refined carbohydrates or sodium

diet low in fruits and

vegetables or fiber is
also characteristic of
an unhealthy diet
Common Unhealthy
Diet Practices
LOW FRUIT AND VEGETABLE
CONSUMPTION

- top 10 risk factors contributing to attributable

mortality
-cause around 14% of gastrointestinal cancer
deaths
-about 11% of ischemic heart disease deaths
-about 9% of stroke deaths worldwide
HIGH SODIUM AND LOW POTASSIUM
CONSUMPTION

- consuming more than two grams of sodium per day,

which is equivalent to 5 grams or 1 teaspoon of salt per
day
- contributes to high blood pressure and increases the
risk of heart disease and stroke
- associated with increased risk of stomach and
nasopharyngeal cancers
HIGH CONSUMPTION OF TRANS
FATTY ACIDS AND SATURATED
FATS

-High consumption of saturated fats and trans

fatty acids increases risk for heart disease
-Trans fatty acids may also contribute to other
health problems, such as diabetes
HIGH FREE SUGAR INTAKE

- increases overall energy intake and may even

reduce the intake of foods containing more
nutritionally adequate calories

- can lead to an unhealthy diet, weight gain and

increased risk to chronic diseases.
WHY IS IT IMPORTANT
TO HAVE A HEALTHY
DIET?
Promoting nutrition and
health

Increased agricultural
productivity

Reduce food wastage and

help the environment.

Preventing economic
losses
GUIDE TO ENSURE A
HEALTHY DIET
END!!!
CLASSIFICATION OF FAD DIETS
National Nutrition Council Policy Statement on Fad Diets 2018

CLASSIFICATION EXAMPLE

Very Low Energy Diet (VLED), Military Diet, Blood

Calorie Restriction
type/Cohen, HCG Diet

Low Carbohydrate, High Protein Atkin’s Diet, Paleo Diet

Moderate Carbohydrate, High Protein Zone Diet, South Beach Diet

Low Carbohydrate, High Fat Ketogenic Diet

Avoidance to certain food groups Gluten Free, Macrobiotic Diet

Fasting Intermittent Fasting, Water Fasting

Detox Juice Fast, Master Cleanse

Beware of products promising
Miracle Weight Loss!
•FOOD /DIETARY SUPPLEMENT
•TEAS
•COFFEE
•PILLS
•APPLE CIDER
•JUICING
 Negative Impacts of FAD Diets

*SHORT – TERM SUCCESS, LONG TERM- FAILURE

*NUTRITIONALLY IMBALANCE
*POOR DIET ADHERENCE AND LONG – TERM BEHAVIOR MODIFICATION
*INDUCE STRESS AND CAUSE DISEASE TO A CERTAIN ORGANS
*LACK FOCUS ON THE IMPORTANCE OF HEALTH AND PHYSICAL ACTIVITY
*PSYCHOLOGICAL IMPLICATIONS
 TOPICS FOR DISCUSSION

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Company Overview
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MYTH 1: KETOGENIC DIET

 -eating too much fat and cholesterol, which
may raise heart disease risk
-eating too few fruits, vegetables, and
whole grains, which may lead to
constipation due to lack of dietary fiber
-may also make you feel nauseous, tired,
and weak.
U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES

MYTH 2: HIGH-PROTEIN LOW-CARBOHYDRATE

 MYTH 3:CARBOHYDRATES or STARCHES ARE
FATTENING AND SHOULD BE LIMITED WHEN TRYING
TO LOSE WEIGHT

foods high in starch, like bread, rice, pasta, cereals,

beans, fruits, and some vegetables (like potatoes and
yams) are low in fat and calories
THEY BECOME HIGH IN FAT AND CALORIES WHEN EATEN IN LARGE PORTION
SIZES OR WHEN COVERED WITH HIGH-FAT TOPPINGS LIKE BUTTER, SOUR
CREAM, OR MAYONNAISE

Foods high in starch (also called complex

carbohydrates) are an important source of energy for
your body.
 CARBOHYDRATES: ISSUES AND
CONTROVERSIES
COMPLEX CARBOHYDRATES ARE
FATTENING.
*Not true unless starches are taken in excess.
*Fibers do not practically supply calories.
*Overconsumption of sugar supports development of
obesity but have n direct cause –and-effect link.

HONEY IS BETTER SWEETENER THAN

SUGAR.
A tablespoon of honey sugar have similar amount of
calories as that of regular with a very trace amounts of
micronutrients.
MYTH 4:“I CAN LOSE WEIGHT WHILE
EATING WHATEVER I WANT.”

USE MORE CALORIES

THAN YOU EAT!

-Limit the number of calories you eat every day and/or

increase your daily physical activity
-Try eating smaller amounts of food and choosing foods
that are low in calories
Calorie In VS Calorie Out
Calorie In VS Calorie Out
MYTH 5:LOW-FAT OR FAT-FREE MEANS
LOW or NO CALORIES

LOW-FAT DOESN’T ALWAYS MEAN LOW-CALORIE

AND NON-FAT DOES NOT MEAN NO CALORIES
-a lot of low-fat or non-fat foods on the market are
actually very high in calories
-Food manufacturers will add sugars and other
carbohydrates as well as salt to compensate for the fat
that is left out
-Many times the low-fat version will have almost the same
amount of calories (or more) that the full-fat version
MYTH 6:SKIPPING MEALS WILL HELP YOU
LOSE WEIGHT
-The research shows that if you skip meals you are more
likely to be overweight
-With skipped meals there is a slowing of your body’s
metabolism (The theory is that this is to preserve the
stored calories through slowing the need for them)

DON’T SKIP BREAKFAST!

 Policy Statement on Fad Diets

Fad diets are not recommended for

weight loss as it may pose potential
health risk and dangers. Instead, it is
recommended the adherence to a
holistic, sustainable, adequate and
nutritionally-balanced diet,
complemented by an active lifestyle and
lifelong behavioral modifications.

-National Nutrition Council

 ANY QUESTIONS?

healthy body, healthy food

Diet Pro
Thanks You