HEALTHY DIET

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HEALTHY DIET

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HEALTHY DIET

• Food is basic necessity of Life. Our Health,
  most importantly the quality of our health
  depends upon the nourishment that we provide to
  our body. Most people eat what they like or
  because it is a norm or out of habit. Their
  choice of food is not influenced by the awareness
  of its nutritive value. few people know the way
  body utilizes food and the importance of the
  nutritious diet in our life.

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WHAT IS NUTRITION ?

• Nutrition is the science of food and its
  interaction with an organism to promote and
  maintain health. Thus nutrition is a combination
  of processes by which all parts of the body
  receive and utilize the materials necessary for
  the performance of their functions, growth and
  rejuvenation.

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WHAT IS NUTRITION ?

• "Nutritional Status" is the condition of the body
  as it relates to consumption and utilisation of
  food.
• "Optimum Nutrition" means that a person is
  receiving and utilising nutrients in proper
  proportions as required by the body, while also
  providing a reserve.
• "Good Nutritional Status" refers to the intake of
  a well balanced diet which supplies all the
  essential nutrients to meet bodies requirement.

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WHAT IS NUTRITION ?

• "Poor Nutritional Status" refers to an inadequate
  or excessive intake or poor utilisation of
  nutrients to meet bodies requirements. Overeating
  may also result in poor nutritional status of a
  person.
• "Malnutrition" refers to the physical effects on
  the human body of a dietary intake inadequate in
  quantity / quality.

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WHAT IS NUTRITION ?

• Signs of Good Nutritional Status
• Shiny hair, Smooth skin, Clear eyes, reflect good
  nutritional status. A person should be of correct
  weight in relation to height. Good Nutritional
  Status is also reflected by his stamina and
  resistance to diseases.
• Signs of Poor Nutritional Status
• Very little stamina, Dull lifeless hair, dull
  eyes, fatigue, depression, underweight or
  overweight. The The three important aspects
  namely diet, sleep and elimination habits are
  irregular.

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FOOD GUIDE PYRAMID

• In order to guide the general population
  about the amounts and type of foods to be
  included in the daily diet, US Dept. of
  Agriculture in 1992 released the Food Guide
  Pyramid.

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FOOD GUIDE PYRAMID

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FOOD GUIDE PYRAMID
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FOOD GUIDE PYRAMID
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FOOD GUIDE PYRAMID
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WHAT ARE NUTRIENTS ?

• Nutrients are chemical components of food
  that supply nourishment to the body. They are
  required by the body in right amounts and must be
  eaten regularly. Every Nutrient Protein,
  Carbohydrates (CHO), fats, minerals, vitamins and
  water have a specific function to perform in our
  body.
• Basic functions of Nutrients
• 1. Supply Energy to the body
• 2. Build and repair body tissues
• 3. Regulate body processes

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NUTRITIONAL REQUIREMENTS

• Energy
• An important factor that determines energy
  needs is the nature and duration of physical
  activity, whether moderate or heavy. The average
  calories required for men and women according to
  activity is given below

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NUTRITIONAL REQUIREMENTS

• Protein The average protein requirement of an
  average Indian adult is 0.5gm/kg of body weight
  in terms of high quality protein like milk, eggs.
• Fat In the diet of an Indian adult about 20 of
  energy may be derived from fats. This includes
  both invisible and visible fat. So approximately
  10gms 20gms of fat should be consumed per day.

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NUTRITIONAL REQUIREMENTS

• Minerals
• The requirement of calcium is same for both men
  and women (400mg per day). To meet this
  requirement an adult needs to take at least 200ml
  of buffaloes milk or 350ml of cows milk everyday.
  Iron requirement for women is 2mg higher than men
  i.e, for men 28mg per day and women 30mg per day.

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NUTRITIONAL REQUIREMENTS

• Vitamins
• The requirement of vitamins is same for men
  and women. The requirement of B Complex Vitamins
  are higher in moderate to heavy workers. An
  intake of 20mgs of Vitamin C may be sufficient to
  maintain the Ascorbic acid levels in adults. But
  taking into account that 50 of Vitamin C is lost
  in cooking 40mgs per day is suggested for all
  adults. Where minimum exposure to sunlight is
  there a specific recommendation of a daily
  supplement of 400micro grams of Vitamin D is made.

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NUTRITIONAL REQUIREMENTS

• Eating a diet which contains all the above
  nutrients in the right amounts as required by the
  individuals body needs, is called a Balanced
  Diet. It is very important that we consume a
  balanced diet every day and develop good eating
  habits for good health.

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GUIDELINES FOR GOOD HEALTH

• 1. Maintain Regularity In Your Routine
• 2. Eat Fresh Natural Foods
• 3. Adapt Yourself To Seasonal variations
• 4. Eat But Do Not Over Eat
• 5. Avoid Excessive Salt And Spices
• 6. Avoid Excessive Consumption Of Sweets
• 7. Eat Foods Which Contain Adequate
  Carbohydrates, Starch, Fibre
• 8. Avoid High Fat, Cholesterol And Saturated Fat
• 9. Watch Your Weight
• 10. Avoid Monotonous Diet, Eat Variety Of Foods

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GUIDELINES FOR GOOD HEALTH

• Maintain Regularity In Your Routine
• Our body can adapt to changes but it has its
  own biological clock. Once you have conditioned
  your body to a certain routine, it is necessary
  to maintain it. Regularity in routine also
  regularises your sleeping and elimination habits.
  People who suffer from constipation,
  sleeplessness are those who do not listen to
  their biological clock.

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GUIDELINES FOR GOOD HEALTH

• Adapt Yourself To Seasonal variations
• Changes in season have a tremendous impact on
  our body and health e.g, during summer sweat loss
  is much more than in winter, therefore one must
  consume more water and electrolytes to replace
  fluid loss. If the intake of fat and
  carbohydrates is increased in winter, it helps in
  providing for the required additional generation
  of by body.

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GUIDELINES FOR GOOD HEALTH

• Eat But Do Not Over Eat
• Eat 3-4 meals a day and at the right time.
  Avoid eating while watching Tele Vision, reading
  as it can result in overeating (Ayurveda).

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GUIDELINES FOR GOOD HEALTH

• Avoid Excessive Salt And Spices
• Anything in moderation can not harm the body,
  but a slight excess every day can be harmful to
  body in the long run. Salt which contains a large
  amount of sodium must be carefully handled, more
  so by people with high B.P. Use only small
  amounts of Salt while cooking. Foods which are
  highly salted e.g, peanuts, potato chips and
  wafers, salted popcorn, cheese, tomato sauce,
  soya sauce should be consumed sparingly. Read
  food labels carefully before consuming food. Very
  spicy foods must be avoided as they are harmful
  to the delicate lining of G.I Tract.

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GUIDELINES FOR GOOD HEALTH

• Avoid Excessive Consumption Of Sweets
• Excessive consumption of sweets must be
  avoided. Sucrose has been proved to be one of the
  causative agents of dental carries. Concentrated
  sugar sources like Jams, jellies must be
  minimised.

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GUIDELINES FOR GOOD HEALTH

• Eat Foods Which Contain Adequate
  Carbohydrates, Starch, Fibre
• Consumption of complex CHO is more advisable
  than simple CHO (sugars) found in honey, fruits,
  milk. This is because digestion of complex sugars
  is relatively slower than that of simple ones.
  Rich sources of fibre include whole grain
  cereals, green leafy vegetables, pulses and
  legumes which should be included in diet. Fibre
  in diet lowers blood colestrol. Low fibre diet
  has proved to be a definite cause of rectal
  disorders, poor bowel habits, colon cancer and
  chronic constipation.

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GUIDELINES FOR GOOD HEALTH

• Avoid High Fat, Cholesterol And Saturated Fat
• Controlled consumption of pure ghee, butter,
  vanaspati, fried foods. Use vegetable oil.
• Watch Your Weight
• It is always better to be slightly under
  weight than to be over weight. Every gram of
  excess weight is burden on heart and other vital
  body resources. If weight loss is advised it
  should be at the rate of 1kg per week. Weight
  loss should never be drastic as it can lead to
  measure health problems and can even be fatal.
  The process of losing weight depends on good
  healthy eating habits, chewing morsel throughly,
  smaller portion size and increase in physical
  activity.

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GUIDELINES FOR GOOD HEALTH

• Avoid Monotonous Diet, Eat Variety Of Foods
• Most foods contain several nutrients but no
  single food provides nutrients in right quantity
  for good health e.g, milk is complete food, but
  it lacks iron and Vitamin C, so it is necessary
  to include Citrus foods which are rich source of
  Vitamin C. Green leafy vegetables are good
  sources of Iron.

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POINTS TO CONSIDER WHILE PLANNING YOUR DIET

• Age As a person grows, the metabolic rate
  decreases and so the nutrient requirement varies,
  e.g, Infants require more protein per kg of body
  weight than adults. This is because the metabolic
  rate of infants is much faster than that of
  adults.
• Sex Male / Female, e.g, Iron requirement.
• Body Size Height, Weight, Surface Area,
  Stature. A tall heavy built person requires more
  Kilo Calories than a person with small stature,
  because of greater surface area.
• Physiological State e.g, Pregnancy.

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POINTS TO CONSIDER WHILE PLANNING YOUR DIET

• Type of Work Moderate, Sedentary, Heavy.
• Flour should not be seived for chapatti as it
  reduces bean content.
• Raw Fruits are better than Juices.
• Minimum amount of milk / curd is 100 ml/day.
• Include salads / raita as it not only helps
  in meeting the Vitamin requirements of the body
  but also gives meals a higher saticty value to
  fibre content.
• All meals should consist of all five food
  groups.