WELLNESS BASICS

Nutrition, Health and Wellness

Nestl Corporate Wellness Unit

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.

HEALTH

NUTRITION

PHYSICAL ACTIVITY

Why is Nestle into Wellness?

Health issues related to lifestyle such as hypertension, heart disease & diabetes are increasing.

Corporate responsibility of Nestle to its consumers for better nutrition, health and wellness.

What we will cover

Health Indicators

Principle of Wellness

What we will cover

Health Indicators

Principle of Wellness

Know where you stand

Health Indicators:
Body Mass Index Waist Circumference Waist to hip ratio

Body Mass Index (BMI) is the proportion of weight to height

Body Weight (kg) Body Mass Index = Height (m) x Height (m) (BMI) 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

BMI of >30 (obese) is associated with a number of health risks

HYPERTENSION TYPE 2 DIABETES METABOLIC SYNDROME HEART DISEASE CANCER

SHORTNESS OF BREATH DURING SLEEP

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 220 lbs/ 100 kg

Height Weight

6 3/1.88 m 220 lbs/ 100 kg

28

BMI

28

Get your own BMI!

1. Get your height and your weight 2. Convert your height to meters, weight to kilograms
(____ 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

BMI cut-off evaluation

Evaluation
Underweight

Cut-off
<18.5

Risk factor
Increased risk for communicable disease Less risk Increased risk for lifestyle disease High risk for lifestyle disease

Normal Overweight Obese

18.5 24.9 25.0 29.9 > 30.0

Use Wellness Tracker for easy BMI evaluation

Use Wellness Tracker for easy BMI evaluation

Weight: 145 lbs Height: 56

BMI = 23.5

Healthy

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

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

Get your waist circumference!

Wellness belt

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

What is my healthy waistline?

FEMALE: <31 inches

MALE: <35 inches

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

Waist / Hip = WHR

Healthy WHR Female <0.85 Male < 1.0

Note: Hip circumference is measured at the largest area of the buttocks

What we will cover

Health Indicators

Principle of Wellness

The basic principle in understanding Nutrition, Health and Wellness

Nutrition plays a vital role in achieving wellness

My Wellness Plate

Facts and Myths in Nutrition

FACT or MYTH
Crunches makes my tummy smaller Myth: There is no such thing as spot reduction!

FACT or MYTH
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
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
Is honey better than table sugar?
Myth: Honey is found to
insignificant amounts of vitamins, minerals & protein more likely to cause cavities tastes better

FACT or MYTH
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
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 high sugar intake makes children less active and calmed juvenile delinquents.

FACT or MYTH
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