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OPTIMAL HEALTH
1
Essential Nutrients
Proteins
Fats
Carbohydrates
Vitamins
Minerals
Water
PROTEINS
20 % of Body
Mass
Made of Amino-
Acids
1g = 4 Kcal
2
FATS
Cholesterol, HDL,
LDL
Saturated Fat
Unsaturated Fat
1g = 9 Kcal
TOTAL CHOLESTEROL
HDL
Ratio < 5 Normal Risk
Ratio 5-10 Double Risk
Ratio > 10 Triple Risk
3
CARBOHYDRATES
Simple Sugars
Complex Sugars
1g = 4 Kcal
HEALTHY DIET
Complex 50 %
Carbohydrates
Unsaturated Fat 30 %
Proteins 20%
4
VITAMINS
Water Soluble:
B, C.
Fat Soluble:
A,D,E,K.
NO caloric Value
MINERALS
Iron
Calcium
Sodium
NO Caloric Value
5
WATER
6
PYRAMID PICTURE
PLEASE REFER
TO
YOUR NOTES
Vegetarian Diet
7
Physical Activity
Physical Benefits
Maintain Normal
Blood Pressure
Alleviate Low Back
Pain
Improves Sleep
Improves Posture &
Appearance
Greater Ability to
Fight Illness
Physical Activity
Psychological Benefits
1. Self- Satisfaction
2. Absence of Mood
Swings
3. Improves Self-
Awareness
Endorphins & Enkephalins.
8
OBESITY
EXCESS FAT
RELATIVE TO
OBESE PEOPLE
9
TABLE
HEIGHT(m)
OF WEIGHTS
M WEIGHT(kg) W WEIGHT(kg)
1.45 42-53
1.48 42-54
1.50 43-55
1.52 44-57
1.54 44-58
1.56 45-58
1.58 51-64 46-59
1.60 52-65 48-61
1.62 53-66 49-62
1.64 54-67 50-64
1.66 55-69 51-65
1.68 56-71 52-66
1.70 58-73 53-67
1.72 59-74 55-69
1.74 60-75 56-70
1.76 62-77 58-72
1.78 64-79 59-74
1.80 65-80
1.82 66-82
1.84 67-84
1.86 69-86
1.88 71-88
1.90 73-90
1.92 75-93
10
FRAMINGHAM Study
20 % Excess over Ideal Weight is
OVERWEIGHT
Causes of Obesity
Genetic
Predisposition.
Environment.
Adipose
Tissue.
11
Risks of Obesity
Hypertension
Diabetes
Coronary Artery Disease
Breast Cancer
Maternal Abnormality
Gall Stones
Treatment of Obesity
Change of Life style
a. Diet
b. Exercise
c. Medications
d. Surgery
12
THE END
13