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WELLNESS BASICS
Nutrition, Health and Wellness
Nestl Corporate Wellness Unit
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What is Wellness?
According to World Health
Organization, Wellness is
The state of complete physical,
mental and social well-being
AND not merely the absence
of disease.
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HEALTH
NUTRITION PHYSICAL ACTIVITY
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Health issues related to lifestyle such as hypertension,heart disease & diabetes are increasing.
Why is Nestle into Wellness?
Corporate responsibility of Nestle toits consumers for better nutrition,
health and wellness.
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What we will cover
Health
Indicators
Principle of
Wellness
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What we will cover
Health
Indicators
Principle of
Wellness
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Health Indicators:
Body Mass Index
Waist Circumference
Waist to hip ratio
Know where you stand
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Body Mass Index (BMI) is the
proportion of weight to height
Body Mass Index =
(BMI)
Body Weight (kg)
Height (m) x Height (m)
Its important to understand that
BMI is only an indicator, and does
not provide an idea of body
composition
* These BMI cut-offs are for adults and are not applicable to children
or the elderly who have different body compositions
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BMI of >30 (obese) is associated with
a number of health risks
HYPERTENSION
TYPE 2
DIABETES
METABOLICSYNDROME
CANCER
HEART DISEASE
SHORTNESS OFBREATH
DURING SLEEP
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BMI is only one aspect of a persons
health indicator
Other risk factors: waist circumference, smoking, activity and diet
BMI is not reflective of body composition.
(two people can have the same BMI but a different % body fat)
A bodybuilder with large muscle mass and a low % body fat may
have the same BMI as a person who has more body fat!
6 3/1.88 m Height 6 3/1.88 m
220 lbs/100 kg Weight 220 lbs/100 kg
28 BMI 28
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Get your own BMI!
1. Get your height and your weight
2. Convert your height to meters, weight tokilograms
(____ ft x 12in) x 0.0254 = height in Meter
____ lbs / 2.2 = weight in Kg
3. BMI = weight (kg)
height (m)2
Example: 55kg (1.54m x 1.54m) = 23.2
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BMI cut-off evaluation
Evaluation Cut-off Risk factor
Underweight 30.0 High risk for
lifestyle disease
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Use Wellness Tracker
for easy BMI evaluation
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Use Wellness Tracker
for easy BMI evaluation
Weight: 145 lbs
Height: 56
BMI = 23.5
Healthy
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Knowing your ideal weight
MEN
112 lbs for 5 ft of height
+ 4 lbs for each additional inch
WOMEN
106 lbs for 5 ft of height
+ 4 lbs for each additional inch
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Waist circumference is used to assess
abdominal fat
Person with higher than ideal are known
to have a high risk of health problems
such as
Diabetes
Heart Diseases
Some cancers
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Get your waist circumference!
Measurement:
1. Using navel as reference- MALE: along the navel- FEMALE: 1 inch above the navel
2. In between end of rib and tip of the hipbone
Wellness belt
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What is my healthy waistline?
FEMALE:
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Waist-to-hip ratio determines
my body shape
Apple Shape: more prone
to heart disease, and
hypertension
Pear Shape: more prone
to varicose veins and
orthopedic problems
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Waist / Hip = WHR
Healthy WHR
Female
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What we will cover
Health
Indicators
Principle of
Wellness
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The basic principle in understanding
Nutrition, Health and Wellness
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Nutrition plays a vital role in
achieving wellness
My Wellness Plate
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Facts and Myths in Nutrition
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FACT or MYTH
Crunches makes my tummy smaller
Myth: There is no such thing as spot reduction!
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Low fat is low calorie too.
Myth: Not necessarily.
Cutting back on high fat
foods may not trim
calories if too many
carbohydrate-rich foods
take their place.
FACT or MYTH
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Trans fatty acid behaves like saturated fatty
acids .
Fact. Trans fat is produced through
hydrogenation to make it stable. Inside
the body, it behaves like saturated fatty
acids.
It increases blood cholesterol,
bad cholesterol and decrease
good cholesterol too.
FACT or MYTH
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Is honey better than table sugar?
FACT or MYTH
Myth: Honey is found to
insignificant amounts of
vitamins, minerals & protein
more likely to cause cavities
tastes better
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Sugar causes Type 2 Diabetes
Myth: Obesity is more closely
related to Type 2 DM; sugar
alone is not a culprit for Type 2
DM but sugar may contribute to
obesity.
FACT or MYTH
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Do sugars/sweets cause hyperactivity?
Sugar and norephinephrine:
Sugar elevates norephinephrine twice
in children than adults but change in
behavior is still a theory.
Halloween effect: sugar alters
behavior by providing energy.
However, some studies show that highsugar intake makes children less active
and calmed juvenile delinquents.
FACT or MYTH
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People who have colds should take megadoses of vitamin C
(1000mg/day)
Myth: Megadosing may lessen symptoms
but risks outweigh benefits (e.g. kidney
stones)
a 1g dose is > 10x the RENI
can result in rebound scurvy when
stopped
vitamin C in chewable pill form:
promotes dental decay
FACT or MYTH
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