Health and Nutrition

Health and Nutrition

Presented BySAUDI DIABETES and ENDOCRINE

ASSOCIATION(SDEA)

Introduction:

• The Saudi Diabetes and Endocrine Association (SDEA) is pleased to share the following health and nutrition information with the families/teachers.

• Aiming to educate them and provide them with the necessary guidelines for better health for all.

Importance of Nutrition:

• Ensures better growth for the family members (physical, social, psychological and mental).

• Improves schooling performance for students.

• Improves immunity for all.• Supports both health for all.• Avoids health problems, such as

obesity, anemia, heart disease, stroke, some types of cancer and diabetes.

Nutrition Recommendations:

- Eat healthy and well balanced meals (3 meals and 3 snacks).

- Select low fat or non-fat milk products to support bone health.

- Reduce consumption of fatty and greasy meals.

- Bake/roast/grill foods rather than fried.- Eat foods with color.

Nutrition Recommendations:

- Increase consumption of fruits and vegetables.

- Reduce consumption of sweets and sugary drinks.

- Replace white bread with whole wheat.

- Drink more water.

Nutrition Recommendations:

- Go easy on salt.- Make healthy desserts.- Avoid charcoal grilled foods.- Limit fat intake, fatty meats,

organ meats, processed meats (chicken nuggets and sausage).

Nutrition Recommendations:

- Maintain body weight within healthy range.- Monitor growth on growth charts, minimum annually, for students.- Practice regular exercise (30 minutes per day ), as family affair.- Limit TV watching and Computer games to

one hour per day.

Messages:

-Families to adopt healthy lifestyle for their members.

-Parents and teachers to check their blood sugar, blood pressure, maintain their body weight within healthy range and be role models.

Impact of Obesity:

• Medical (mortality, morbidity). • Psycho-social • Economical (cost). Health care cost of

obese people is higher than non obese. –Obesity costs (USA)= 150 billion

dollars.–KSA (estimated cost) =5 billion US

dollars

Obesity Prevalence in Saudi Arabia 2010:

• 30% of Saudi Adults (males) are obese, 72% overweight.• 45% of Saudi adults (females) are

obese, 75% overweight. • 15% of preschool kids.

• 34% of Saudi teenage girls are obese, 64% overweight. • 23% of Saudi teenage boys are

obese, 63% overweight. • (Reaching the maximum obesity

level in the fifth decade of life).

Obesity Prevalence in Saudi Arabia 2010:

• Weight gain that starts after the age of 18 years is associated with cardiac risk

My age is 18 years

• Overweight/Obese children = 3 millions.

• Two thirds of children with obesity will have their life expectancy reduced by 13 years.

Diabesity Prevalence:

• Increased by 1.5% - 2% every year

Diabetes + Obesity

Assessment of Body Weight & Fat:

Body Mass Index (BMI): BMI describes relative wt for ht, and is correlated to total body fat. It is used to assess overweight & obesity. Weight in Kg/Height in m2• BMI < 25 Desirable ≥ 19.• BMI 25 - 29.9 Overweight.• BMI ≥ 30 Obese.

• BMI> 30•Class 1 BMI 30 – 34.9•Class 2 BMI 35 - 39.9•Class 3 BMI ≥ 40

Obesity:

Class 1 Class 2 Class 3

Central Obesity (Visceral Fat):

• Waist circumference, not body mass index, explains obesity related health risks. It is an independent risk factor of Body Mass Index and is associated with Cardiac Risk.

Normal Alerting Zone Risk

• Males < 94 cm 94 - 102 cm > 102 cm • Females < 80 cm 80 - 88 cm > 88 cm

Central Obesity (waist circumference)

Body Weight & Metabolism:

• Weight gain is usually slow and

gradual, studies have shown that

an average adult gains weight at

the rate of (1/2 kg) per month.

This is equivalent to consuming

just 100 extra calories per day

(1/2 can soft drink).

• Bake, roast, grill or boil your foods rather than frying them.

• Use skim milk and its products rather than whole milk and full-cream milk products.

Tips to Reduce Fat and Calories Intake:

Tips to Reduce Fat and Calories Intake:

• Use liquid vegetable oils, in mode

ration (3 teaspoons daily), such as corn oil, olive oil, sunflower oil, and canola oil rather than butter, ghee, animal fat, palm

and coconut oils. • Avoid hydrogenated or partially

hydrogenated oils (in margarine, crackers, cookies, and french fries).

For good nutrition and to stay healthy, remember these points:

• Do not skip meals. • Prepare your shopping list

ahead, and particularly do not shop when you are hungry.

• Healthy shopping. • Healthy cooking. • Healthy dining.

Tips for Dining out:

Read the Menu Carefully:

Higher Fat Low Fatbuttery stir-friedsautéed roasted au gratin bakedfried broiledcreamed grilledscalloped steamed/broiled

CONTROL THE PORTIONS

Healthy & Smart Substitution:

• Fat = 100 gram• Kcal = 1500 • High in fat,

cholesterol, and salt

Fat = 10 gramKcal = 500 Rich in fiber,

antioxidants, and calcium

Cream Soup

Low fat Soup

Low fat

Conclusion:

- Join the SDEA and support its noble mission.- Join the SDEA to fight the diabetes and obesity

SDAE Contacts: Tel # 0388789720 /8876099

Fax # 03-8878710 Email: sdea@sdea.org.sa

Website: www.sdea.org.sa Thank you….