Your deadly Your deadly diet habitdiet habit

GaryGaryNutritionist

B. Health Science (Dietetics) (Hons)

Nutritional imbalanceNutritional imbalance= Wrong selection = Wrong selection = Wrong way in consumption= Wrong way in consumption

ACTUAL CONSUMPTION

PYRAMID

1. Skip your breakfast1. Skip your breakfast• It is recommended to obtain It is recommended to obtain 30% of total daily calorie 30% of total daily calorie intake from breakfast.intake from breakfast.

• It is recommended to obtain It is recommended to obtain at least 25% of total daily at least 25% of total daily vitamin and minerals intake vitamin and minerals intake from breakfast.from breakfast.

• Short term impact:Short term impact:

• affects cognitive performance affects cognitive performance and gastrointestinal function and gastrointestinal function

• Long term impact:Long term impact:

• causes obesity, premature causes obesity, premature aging and chronic aging and chronic degenerative diseases degenerative diseases

2. Too hot or too cold

• Human gastrointestinal Human gastrointestinal system is kept at system is kept at temperature about 36temperature about 36o o C. C.

• Cold water stimulates Cold water stimulates constrictions at throat, constrictions at throat, stomach, intestine and stomach, intestine and blood vessels. blood vessels.

• Indirectly giving an Indirectly giving an impact on digestive impact on digestive function.function.

• Hot temperature induces Hot temperature induces cellular morphology cellular morphology changes. changes.

3. 3. OverfedOverfed• The size of stomach The size of stomach is about 45ml at rest; is about 45ml at rest; able to store food up able to store food up to 1L, or maximum 2-to 1L, or maximum 2-3L.3L.

• Induces Induces gastrointestinal gastrointestinal problems and chronic problems and chronic degenerative degenerative diseases.diseases.

4. No rice but just 4. No rice but just dishesdishes

• Compare to mid 20Compare to mid 20thth century: century:

• fat intake has increased 350%fat intake has increased 350%

• protein intake has increased 60%protein intake has increased 60%

• starch intake has reduced 40%starch intake has reduced 40%

• It is recommended to obtain It is recommended to obtain 50%-60% of total daily calorie 50%-60% of total daily calorie intake from starchy food. intake from starchy food.

5. Cook your 5. Cook your vege vege • How we process How we process the vege determines the vege determines its nutritional its nutritional values.values.

• Most of the Most of the vitamins are vitamins are destroyed when destroyed when cooking temperature cooking temperature reaching 200reaching 200o o C.C.

6. Over obsess towards certain food selection

• None of natural food None of natural food contains complete nutrition. contains complete nutrition.

• Too much of something Too much of something good will become bad.good will become bad.

7. More spicy more “shiok”

• Contains abundant source of vitamin C and vitamin B, and Contains abundant source of vitamin C and vitamin B, and capsaicin.capsaicin.

• Stimulates mucous secretion, blood circulation within Stimulates mucous secretion, blood circulation within gastrointestinal system, and its motility. gastrointestinal system, and its motility.

• Exceeding tolerance level creates digestive problem e.g. Exceeding tolerance level creates digestive problem e.g. stomachache, diarrhea, diverticula etc.stomachache, diarrhea, diverticula etc.

8. Luxurious dinner

• It is recommended not more than 30% of total daily calorie It is recommended not more than 30% of total daily calorie intake from dinner. intake from dinner.

• Insulin level is highest during evening time; metabolism Insulin level is highest during evening time; metabolism rate is slow. rate is slow.

• Eat early as possible, as little as possible.Eat early as possible, as little as possible.

9. Coffee indulgence after meal

• It is recommended not to It is recommended not to consume more than 500ppm consume more than 500ppm caffeine, almost equivalent to caffeine, almost equivalent to 50g ordinary coffee powder.50g ordinary coffee powder.

• Caffeine metabolism usually Caffeine metabolism usually take about 2 hours, and may take about 2 hours, and may be 4-5 hours for those who be 4-5 hours for those who have poor digestion. have poor digestion.

• Neuro-stimulating in Neuro-stimulating in characteristic, impairs characteristic, impairs minerals absorption, and minerals absorption, and induces gastric juice secretion. induces gastric juice secretion.

10. Fruits after meal time

• Fruits contain Fruits contain fructose and fructose and abundant fiber. abundant fiber.

•The best time to The best time to eat fruits is first eat fruits is first thing in the thing in the morning after a morning after a glass of water. glass of water.

•Eating fruits right Eating fruits right after a meal is not after a meal is not a great idea, as it a great idea, as it may not be may not be digested properly. digested properly. The nutrients may The nutrients may not be absorbed not be absorbed properly either.properly either.

Consuming Nutritionals SupplementsConsuming Nutritionals Supplements

We are overfed, but yet we are still malnourished!

MacronutrientsMacronutrients

- Carbohydrate- Protein- Fat

MicronutrientsMicronutrients

- Vitamin- Minerals

ANTIOXIDANTANTIOXIDANT

Need of nutrients intake for the highly challenging lifestyle today.

Nutritional value in today’s food produce. (Commercial agricultural activity for profit not for your nutritional need.)

Why?

A COMPLETE NUTRITIONAL SYSTEM

16 USANA SINGAPORE “TAKE CHARGE OF YOUR HEALTH”

“Best Dietary Supplement”Utah Best of State Awards, 2003, 2004, 2006 and 2007

Basic Comprehensive Nutrition for every adult