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From other websitesContent disclaimerContent on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. With the daily crush of media coverage about obesity, weight, and health, it’s easy for people to feel overwhelmed. But there are simple steps you can take to help keep weight in check and lower the risk of many chronic diseases. The Healthy Weight Checklist-is a resource not only for individuals but also for those helping others stay healthy: Parents, caretakers, teachers, healthcare providers, worksite coordinators, public health practitioners, business and community leaders, and healthcare policymakers. Eat WellCalories matter for weight-and some foods make it easier for us to keep our calories in check. Healthy eating is a key to good health as well as maintaining a healthy weight. It’s not only what and how much we eat but also, it seems, how we eat that’s important. What to Eat Choose minimally processed, whole foods:
Drink water or other beverages that are naturally calorie-free. Limit these foods and drinks:
A good example of an overall healthy diet is the Harvard School of Public Health’s Healthy Eating Pyramid and Healthy Eating Plate. The Nutrition Source, a companion website to The Obesity Prevention Source, also offers a quick guide to choosing healthy drinks, as well as recipes and quick tips for eating right. How Much to Eat Age, gender, body size, and level of physical activity dictate how many calories you need each day to lose weight or to stay at a healthy weight. With two out of three U.S. adults overweight or obese, it’s clear that many of us need to eat fewer calories. Online calorie-needs calculators are a bit over-generous with their recommendations. And, in practice, it’s hard for people to track the amount of calories they take in each day. A better approach: Adopt habits that will help you avoid overeating (see below)-and skip some of the high-calorie, low-nutrient foods that are most strongly linked to weight gain, such as sugar-sweetened beverages, refined grains, and potatoes. How to Avoid Overeating
Stay ActiveBesides eating a healthy diet, nothing is more important to keeping weight in check and staying healthy than regular activity. If there ever were a magic bullet for good health, physical activity would be it. How much activity is recommended depends on whether you’re a child or an adult and what your goals are: good health or weight control. There are a lot of ways to get moving. Choose activities you enjoy. In addition to staying active, it’s important for all age groups to minimize “sit time” (sedentary time), especially time spent watching television. Physical Activity Recommendations for Adults: For good health: 2.5 hours a week of moderate activity (brisk walking, slow bike riding) or 1.25 hours a week of vigorous activity (running, fast bike riding). For weight control: 1 hour a day of moderate to vigorous activity. This activity can be pieced together from short bursts of 10 minutes or more. Physical Activity Recommendations for Children:
Key to these recommendations is that all activities should be age appropriate and fun, and keep kids moving and breathing at an increased rate. Limit Screen TimeWatching television (TV) can be enjoyable and informative; unfortunately it can also be double jeopardy when it comes to weight. It’s a completely sedentary activity that also seems to promote unhealthy eating though the ads, product placements, and other promotions that constantly pitch high-calorie, low-nutrient food and drinks. Try these tips for curbing exposure to TV and other screen media (video games, recreational computer use, and similar pastimes): All adults:
Parents:
Schools and caregivers:
Healthcare providers:
Get Enough SleepThere is more and more evidence that a good night’s sleep is important to good health-and may also help keep weight in check. How much a person needs can vary a great deal, but there is good evidence that a lot of children and adults don’t get enough. Here are some general recommendations for sleep duration. Adults:
Children: 1-3 years old: 12 to 14 hours a night 3-5 years old: 11 to 13 hours a night 5-12 years old: 10 to 11 hours a night Adolescents: 8.5 to 9.25 hours a night Source: National Sleep Foundation Give Kids a Good StartIt’s almost never too early to lay the foundation for good health, and there is good evidence that a child’s early years, and even time during pregnancy, can have an important impact on their weight later in life. Together with the help of their healthcare providers, women of childbearing age, pregnant women, and new mothers can take steps that could help improve their own health as well as the health of their children. Tips:
RelaxToday’s world is full of daily stresses. This is a normal part of life, but when these stresses become too much, they can take a toll on health and contribute to weight gain by leading to unhealthy eating and other unhealthy activities. One of the best ways to control stress is also one of the best ways to combat weight gain: regular physical activity. Mind body approaches, such as breathing exercises, can also be beneficial. For more on stress and tips on controlling it, visit this Medline Plus article on Stress Management or, for employers, the University of Massachusetts website on Stress at Work. The Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital also offers a variety of resources for stress management. What foods are appropriate to exclude from the pregnancy client's diet to ensure good health quizlet?Therefore, solid fats such as butter, beef fat, and stick margarine should be avoided in the diet plan of a pregnant client. Meat is rich in folate, and yogurt is rich in vitamin D.
Which foods would the nurse recommend to a client who is concerned with ensuring that her diet is not deficient in folic acid quizlet?Dark green leafy vegetables such as spinach, asparagus, and broccoli. Liver.
What are the special diet requirements for a pregnant woman?To maintain a healthy pregnancy, approximately 300 extra calories are needed each day. These calories should come from a balanced diet of protein, fruits, vegetables and whole grains. Sweets and fats should be kept to a minimum.
Which nursing information is appropriate regarding protein in the diet of pregnant clients?Which nursing information is appropriate regarding protein in the diet of pregnant clients? Many protein-rich foods are also good sources of calcium, iron, and B vitamins. Which examples of protein-containing foods are appropriate when developing a dietary teaching plan for a client on a vegetarian diet?
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