Day 1 Monday. Health promotion New year new start!!

Day 1Monday

Health promotion

New year new start!!

Day 1

• This week we are focusing on the school communities health, well being and healthy eating habits in our school.

• We want each of us to become aware of what we are eating and the effects it may have on our health.

• This week is not about food being bad or all calories being bad.

• It is also not about losing or gaining weight. It’s about improving the health and wellbeing of all of us.

• We need food and we need calories but we need more good food and less food with empty calories. Eg sweets, coke, cake etc.

• Its about making us all aware of healthy choices, about choosing good foods, and the benefits to our health of eating well and making time for exercise.

GoodHealthguide

Get enough restand sleep. Have good

personal hygiene

Try to avoid smoking, drug abuse and excessive consumption of alcohol.

Take regular exercise

Be happy. Always look on the bright side of life.Eat a balanced diet.

Rest and sleep

• It is recommended that people get on average 8 hours sleep per night

• Sleep affects your ability to concentrate, the condition of your skin, your mental health, how you can perform at anything you do.

• Late nights and lack of sleep will mean you are unable to concentrate and function effectively throughout the day

Exercise

• It is recommended that people do 30 minutes of exercise per day.

• Your heart rate should raise to get the benefit of this exercise

• Will give you more energy, contributes to positive mental health and if it’s an organised activity it can help towards making friends

• Good for your general health; heart, lungs, figure, skin, self-esteem

Mental Health

• Exercise promotes positive mental health.• It makes you feel better and it stimulates

various brain chemicals that will leave you feeling happier and more relaxed.

• You will also feel better about yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

• We all must learn to listen to our bodies.

Effects of smoking

• Hugely increases your likelihood of lung and throat cancer, heart disease, stroke

• Ages your skin

• Your clothes, hair and breath smell

• Stains your teeth

To Keep the Skin Healthy

1:Keep your Skin and Body clean.

2:Get plenty of Sleep.

3: Get lots of Fresh Air & Exercise.

4: Eat healthy foods (Lots of Fruit & Vegetables)

5: Avoid Alcohol & Cigarettes.

6: Remove make-up at night.

Rest and relaxation• Rest relaxes the mind.• Rest and sleep give us more energy.• We look and feel better.• Concentration improves. • Leisure is time away from work, school and study.• Leisure time can be used to get fit.• Keeps your brain active.

• To relieve stress:• Cut our workload• Learn to relax, take time out• Learn meditation• Take exercise• Get plenty of rest and sleep

Day 2

Tuesday

What is a calorie?

• A calorie is a unit of energy.

• In nutrition and everyday language, calories refer to energy consumption through eating and drinking and energy usage through physical activity.

• For example, an apple may have 80 calories, while a 1 mile walk may use up about 100 calories.

Calorie guidelines per day

• Recommended calorie intake for an average female adult – 2000

• Adult male – 2500

• Teenagers need a

higher calorie intake

because of the fact

that they are growing

Where do calories go??

• We need a certain number of calories just to function.

• Even if you are not moving your lungs need to pump oxygen, your heart needs to pump blood, your kidneys need to excrete wastes, your liver needs to detoxify and your brain needs to coordinate what your body is doing.

Every day these organs need at least this amount of calories for basic

function

Heart 12% of calories

Kidneys 12% of calories

Liver 23% of calories

Brain 23% of calories

Skeletal Muscle

30% of calories

Here is an idea of the amount of calories in some of the foods that

you might eat

• Every packaged item that you buy must contain nutritional information on a label.

• This will list the amount of carbohydrates, sugar, fats, protein, salt, calories, etc. in the food, normally given per portion size.

A B

Examples of food labelling

Food labelling explained

• This snickers bar has 250 calories BUT calories are not the only things you should look at!!!

• there are 27grams of sugar in this bar. • 4 grams of sugar =1 teaspoon• So there are almost 7 teaspoons of sugar in a

snickers. • You should also look at the salt content. It is

recommended you only have 6 grams of salt a day

Remember

• We need calories to function properly

• Eating too many calories in a day has a negative impact on your health

• but equally important eating too little calories everyday can also have a hugely negative impact on your daily functions, as well as your hair, skin and nails.

5+ portions

5 portions

2-3 portions

0-3 portions

Another way to achieve a balanced

diet is to use the Food Pyramid

Day 3

Wednesday

Eating Habits in our School

• We surveyed a number of students, both male and female on their daily food and drink intake.

• The results in the following slides are their calories consumed, five days a week, over a one year period.

REMEMBER

• we need calories to carry out our everyday activities and not all calories are bad.

• Excessive calories, as long as they are burnt off through exercise is ok.

• Example, a professional

athlete may consume

up to 10000 calories

a day but exercise

for several hours.

• Food is very important to our health but its equally important we get enough good foods.

• Treats are ok but should be just that – a treat and not something you have several times a day

Transition Year Female• Breakfast:biscuits x3 tea • Lunch chocolate bar half crisp roll• Dinnertuna and pasta • Snacksnoodles biscuits tea Approx 2600 calories. This is 450 calories over the daily

allowance.This amounts to 146000 extra calories a yearWhich if not burnt off equals 3 stone weight gain over a year

Aside from the calories this is a poor diet as there is no fruit and vegetables or water.

2nd Year Male• Breakfast:2 slices of toast & tea • Small break:Can of coke and half a sausage baguette• Big break:Half a curry chip roll• Dinner:Pasta & water• Supper: tea & toast and a couple of biscuitsTotal = 2898. This is 300 calories over the daily allowance which if

not burnt off will amount to 2 stone weight gain over a year (12.7 kg)

Aside from the calories this is a poor diet as there is no fruit and vegetables and very little water

6th Year Female• Breakfast:Nothing • Small break:Half a crisp roll• Big break:Half a meatball roll• Dinner:Nothing• Drinks:Cappucino & lucozadeTotal = 1480. This is 670 less than the daily allowance. This will result

in excessive tiredness, lack of energy, poor teeth, hair, nails and skin health.

Aside from the calories this is a very poor diet as there is no fruit, vegetables or water. Not having breakfast has a serious effect on your metabolism.

3rd Year - Male• Breakfast:2 slices of brown bread with butter. Bowl of weetabix• Small Break:banana• Big Break:Apple, brown bread sandwich with cheese, lettuce, tomato and ham• Dinner:Breast of chicken, carrots, peas and potatoesBag of crisps• Drinks:• 5 glasses of water and 2 cups of tea• This is a much more balanced diet where the male got plenty of

fruit and vegetables. • He should be able to concentrate and function better due to the

balanced diet

• What do you eat daily???

Day 4

Do you know how long it takes to burn off a Big Mac meal? How much exercise would you have to do?

How to burn 450 kcal

• Activity: Jogging

• It would take approximately 62 minutes to burn off

• Activity: WalkingIt would take approximately

133 minutes to burn off

how to burn 300 kcal

• Activity: Cycling

• It would take approximately 49 minutes to burn that off

• Activity: Swimming

• It would take approximately 56 minutes to burn that off

• In order to burn off a cup of soup (67 calories) it would take approx 8 minutes of cycling or 20 minutes of walking

In order to burn off a banana (105 calories) it would take approx 13 minutes of cycling or 31 minutes of walking

• In order to burn off a can of coke (139 calories) it would take approx 23 minutes of cycling or 55 minutes of walking.

• In order to burn off a half of a crisp roll (480 calories) it would take, on average, a second level student 70 minutes of cycling or 170 minutes of walking

• In order to burn off 3 slices of pizza (540 calories) it would take approx 66 minutes of cycling or 159 minutes of walking

Day 5

There are a number of things you can do to improve your overall health

• Eat healthier

• Take up some form of exercise

• Get plenty of sleep

• Don’t smoke

School activities

• Basketball• Soccer• Football• Hurling• Hip-hop• Fitness class• Aikido• Athletics• Swimming• Rugby • Running club• Camogie

Ideas for activities outside school

• Camogie• Tennis• Judo• Running/jogging• Walking• Variety of dance classes• Yoga• Pilates• Kickboxing• Boxercise• Or any other form of exercise

New Year New Start

• All of us should try to pick up an existing or new activity at the beginning of this year.

• As of this week, fizzy drinks will be banned in this school. We would encourage you to drink water instead.

Healthy alternatives

• We would also encourage you to choose healthy food when you’re making breakfast, lunch and dinner.

• If you make your own meals you know the nutrition that is put into them.

• Eat at least five (5) portions of fruit and veg EVERYDAY

• Aim to drink 2 litres of water every day

Remember

• Your health is so important.• Years of bad food choices combined with lack of exercise

can results in strokes, heart disease, obesity, diabetes and some types of cancer.

• It is up to each person to try and look after their body and fuel it with good foods.

• Encourage your parents to buy healthy foods so they are available in the house for you.eg tuna, veg, fruit etc.

• Its never too late to make a change.

• New options will be made available in the canteen such as

• Break: yougurts, fruit, popcorn and buns

• Lunch: Baked potato with fillings

Tomato pasta with veg/ tuna

Variety of soups

• There is a healthy eating guide at the back of your school journal.

Take a look!!