smart diet for teens

Smart Diet for Teens

A Health Education project by

The Federation of Obstetric & Gynecological Societies of India (Adolescent Health Committee)

&

Emcure Pharma

3 Basic Principles of Diet

QuantityFood intake

based on natureof work and

physical activity.

QualityAll food groups to

be included inorder to make it

nutritionally adequate.

RegularityShort frequentmeals(4-5)arepreferred than

large bulkymeals.

Foods RecommendedFoods Recommended

Unpolished rice, Unpolished rice, wheat, jowar, bajra, wheat, jowar, bajra, ragiragi

Chapatis, bhakri, Chapatis, bhakri, whole wheat bread, whole wheat bread, dalia, rawa Vermicellidalia, rawa Vermicelli

Cornflakes, Cornflakes, wheatflakes, musseli, wheatflakes, musseli, oats, riceflakesoats, riceflakes

Foods To Be Foods To Be

RestrictedRestricted

Polished rice Polished rice

especially basmatiespecially basmati

Products made from Products made from

maida-like: bread, maida-like: bread,

noodles, pastas, noodles, pastas,

biscuits, cakes and biscuits, cakes and

pastriespastries

Cereals and Cereal ProductsCereals and Cereal Products

Pulses and LegumesPulses and Legumes

2-3 Servings of dals / sprouts will help to give you 2-3 Servings of dals / sprouts will help to give you

enough proteins from vegetarian sources.enough proteins from vegetarian sources.

Tur dal, Moong dal, Lentils, Chana dal, dry peas, Tur dal, Moong dal, Lentils, Chana dal, dry peas,

whole moong, mothbeans, chawli, whole chana, whole moong, mothbeans, chawli, whole chana,

rajmah and soyabeansrajmah and soyabeans …………are the various pulses …………are the various pulses

and legumes that can be eaten in form of number of and legumes that can be eaten in form of number of

preparations.preparations.

Use skim milk by defatting the Use skim milk by defatting the normal cow milk.normal cow milk.

Curd, buttermilk, unsweetened Curd, buttermilk, unsweetened lassi made out of skim milk will lassi made out of skim milk will add to the proteins in the diet add to the proteins in the diet and are easier to digest.and are easier to digest.

Paneer made out of skim milk Paneer made out of skim milk is a good option for is a good option for vegetarians who miss on the vegetarians who miss on the animal protein sources which animal protein sources which have a high biological value.have a high biological value.

Buffalo milk and products like Buffalo milk and products like khoa and cheese are best to khoa and cheese are best to be avoidedbe avoided

Milk and Milk ProductsMilk and Milk Products

Foods RecommendedFoods Recommended Egg whitesEgg whites

Fish like pomfrets, sardines, Fish like pomfrets, sardines,

herring, mackarel, salmon herring, mackarel, salmon

which are rich sources of which are rich sources of

omega-3 fatty acids are the omega-3 fatty acids are the

best choice.best choice.

Lean parts of chicken.Lean parts of chicken.

Preparation style –baked / Preparation style –baked /

steamed / grilled.steamed / grilled.

Foods RestrictedFoods Restricted Yolk of the eggYolk of the egg

Shell fishes- prawns,crabs,lobstersShell fishes- prawns,crabs,lobsters

Organ meats like kidney,liver,brain Organ meats like kidney,liver,brain

etc.etc.

Red meat like mutton, pork,beef etc.Red meat like mutton, pork,beef etc.

Preparations which are rich fried or in Preparations which are rich fried or in

coconut curry.coconut curry.

Fatty parts of chicken.Fatty parts of chicken.

Non-vegetarian FoodsNon-vegetarian Foods

Fruits &Fruits &

VegetablesVegetables

2-3 servings of fruits ,2-3 servings of fruits ,

4-5 servings of variety of 4-5 servings of variety of

vegetables,vegetables,

Provides u with a bunch of Provides u with a bunch of

vitamins & minerals,vitamins & minerals,

that act as anti-oxidants,that act as anti-oxidants,

and keeps your cholesterol in and keeps your cholesterol in

check.check.

Nuts like Nuts like almonds and walnutsalmonds and walnuts are rich in are rich in

Vit E and omega-3 fatty acids , which act Vit E and omega-3 fatty acids , which act

as scavengers in human body.as scavengers in human body.

They are healthy if taken in right They are healthy if taken in right

amounts.amounts.

Other nuts like Other nuts like cashews and pistacashews and pista are are

best to be avoided.best to be avoided.

GroundnutsGroundnuts the most liked munches …the most liked munches …

moderate intake.moderate intake.

Oilseeds like- til, khuskhus, garden cressOilseeds like- til, khuskhus, garden cress

are rich in certain minerals but at the are rich in certain minerals but at the

same time are loaded with fats , hence same time are loaded with fats , hence

must be limited.must be limited.

Nuts like Nuts like almonds and walnutsalmonds and walnuts are rich in are rich in

Vit E and omega-3 fatty acids , which act Vit E and omega-3 fatty acids , which act

as scavengers in human body.as scavengers in human body.

They are healthy if taken in right They are healthy if taken in right

amounts.amounts.

Other nuts like Other nuts like cashews and pistacashews and pista are are

best to be avoided.best to be avoided.

GroundnutsGroundnuts the most liked munches …the most liked munches …

moderate intake.moderate intake.

Oilseeds like- til, khuskhus, garden cressOilseeds like- til, khuskhus, garden cress

are rich in certain minerals but at the are rich in certain minerals but at the

same time are loaded with fats , hence same time are loaded with fats , hence

must be limited.must be limited.

Nuts and OilseedsNuts and Oilseeds

FATS & OILSFATS & OILS•1ml of oil/ fat = 9 kcal1ml of oil/ fat = 9 kcal

•All vegetable oils are cholesterol freeAll vegetable oils are cholesterol free

•Quantity of fat is more important than it’s Quantity of fat is more important than it’s

quality.quality.

•Ideal combination is to use little from all 3 Ideal combination is to use little from all 3

groups.groups.Monounsaturated Monounsaturated

Fats:Fats:

Groundnut, rice bran, Groundnut, rice bran,

mustard , olive oil.mustard , olive oil.

Polyunsaturated Polyunsaturated

fats:fats:

sunflower, safflower, sunflower, safflower,

soybean, corn oilsoybean, corn oil

Saturated Saturated Fats:Fats:

GheeGhee

ButterButter

Coconut OilCoconut Oil

Vanaspati GheeVanaspati Ghee

MargarineMargarine

Healthy Eating HabitsHealthy Eating Habits

Small, regular mealsSmall, regular meals

Select portion sizesSelect portion sizes

Eat slowly, chew well, Eat slowly, chew well,

take smaller bitestake smaller bites

Make the right choices, Make the right choices,

read food labelsread food labels

Do not combine meal times Do not combine meal times

with other activities such as with other activities such as

TV viewing, reading, etc.TV viewing, reading, etc.

CCancel out the crash diets, fads, pills, etc.ancel out the crash diets, fads, pills, etc.

HHave a balanced dietave a balanced diet

AA lways drink lots of water and other fluids, lways drink lots of water and other fluids,

but avoid fizzy soft drinks.but avoid fizzy soft drinks.

NNever skip any meal in an effort to lose ever skip any meal in an effort to lose

weight. weight.

GG et up and go, keep moving, be et up and go, keep moving, be

active.active.

EE at a wide variety of foods. at a wide variety of foods.

ChangeChange

Do we need to have sugar?Do we need to have sugar?

No. Not necessary.No. Not necessary.

Restrict or limit simple sugars.Restrict or limit simple sugars.

Jaggery better than sugar.Jaggery better than sugar.

Artificial sweetness to be avoided by Artificial sweetness to be avoided by

teenagers unless medically indicatedteenagers unless medically indicated

Do we need to have salt?Do we need to have salt?

Yes - Necessary.Yes - Necessary.

Cut off excess sodium from the diet Cut off excess sodium from the diet

by avoiding use of preservatives, by avoiding use of preservatives,

ajinomoto, baking soda, sauces, ajinomoto, baking soda, sauces,

papad and pickles.papad and pickles.

Avoid use of salt substitutes.Avoid use of salt substitutes.

Avoid use of table salt.Avoid use of table salt.

Water - Is it important?Water - Is it important?

10-12 glasses of water per day is essential.10-12 glasses of water per day is essential.

It helps in detoxifying the body by excreting It helps in detoxifying the body by excreting

the wastes in the form of urine.the wastes in the form of urine.

Choose Healthy Drinks Cocunut water, lime juice, buttermilk, neera, panha,

kokam sarbat

Natural vitamins and minerals.

No preservatives.

Helps detoxification

Say no to Aerated Drinks

Excess sugar,caffeine,colour

Excess calories

Promotes tooth decay

Calcium depletion from bones

Fast Food Kills Fast

Dense Calories, salt, fats

Eating out - Problems

Eating out - Problems

Hyperacidit

y

Diarrhoea

Jaundice

Typhoid

Cholera

Amoebiasis

No Substitute to a wholesome diet

Advantages of balanced diet

Good nutrition for proper growth & height. Prevents deficiencies. Ensures good health, glowing skin and hair. Ensures high fitness level. Strengthens immune system. Improve concentration and ensures better

grades

Calorie Requirements

BOYS 10-12YRS 2190

CALS

GIRLS 10-12YRS 1970 CALS

BOYS 13-15YRS 2450

CALS

GIRLS 13-15 YRS 2060 CALS

Benefits of Exercise

Benefits of Exercise

Exercise regularlyExercise regularly Select activities that you enjoySelect activities that you enjoy If not possible at a stretch,If not possible at a stretch,

exercise in partsexercise in parts Start slow and increase Start slow and increase

graduallygradually Limit TV and computer Limit TV and computer

activities activities Instead engage in family - Instead engage in family -

activities or household chores.activities or household chores.

Exercise Is Important

Improves strength and

endurance

Helps build healthy bones

and muscles

Helps control weight &

menstrual problems

Be physically active for at

least 30 minutes most days

of the week

What is FOGSI ?

Federation of Obstetric & Gynaecological

Societies of India

More than 22,500 gynecologists and more

than 195 Societies all over the country

Dedicated to Women’s Healthcare and

health awareness

This program is conducted by The

Adolescent Health Committee of FOGSI &

Emcure Pharma

No longer Children, Not Yet Adults

Adolescence

10-19 years

Youth

15-24 Years

Young people

10-24 Years

Adolescence : Introduction

Transition period between

childhood and adulthood.

Period of enormous physical

and psychological changes.

Medically adolescents are

“at risk” for various health

concerns.

Adolescents in India : Facts

22% of India's population are

adolescents (census 2001).

Girls make up 47% of adolescent

population.

50 % of girls are married by 18 yrs.

Anemia and malnutrition are widely

prevalent …more so in girls.

Why adolescents require good nutrition?

Growing phase of life

Need energy for work and play

Girls start menstruating

Are the future of the… family,

society, country

Adolescent nutrition : Increased needs

Adolescents gain upto

50% of their adult weight

20% of their adult height

50% of their adult bone/muscle mass

Adolescent girls need additional iron to compensate for menstrual blood loss

The vicious circle

Nutrition

Growth

Health

Malnutrition

GrowthRetardation

Disease

Why Nutritional Anemia ?

Poor dietary intake of iron rich vegetables and food

Bad cooking habits (over boiling, removing husk etc)

Worm infestations & infections viz. malaria & TB etc.

Deficiency of iron, Vit B12, folic acid

Anemia :Magnitude

Hb < 12gm% (WHO)

50 % in boys, 65 % in girls

Iron from food helps to form Hemoglobin which is

present in Red Blood Cells

Oxygen from the air enters the body through the

lungs, gets attached to hemoglobin and circulates

throughout the body.

If there is less hemoglobin there is less Oxygen in

the body leading to poor health, repeated

infections and tiredness.

Infection

Lack of Concentratio

n

Weakness

Irritability

Palpitation

Fatigue

Dizziness

SymptomsSymptoms

Clinical FeaturesClinical FeaturesPallor of

skin, tongue, conjunctiva

Edema

PlatynychiaKoilonychia PlatynychiaKoilonychia

Glossitis

Stomatitis

Tachycardia

Soft ejectionsystolic murmur

Signs

Consequences of anemia : Girls & Boys

Stunted growth

Tiredness & weakness

Lack of concentration

Poor scholastic performance / poor grades

Breathlessness

Increased susceptibility to infections

Consequences of Anemia in Pregnancy

High risk pregnancy

Miscarriages

Low birth wt babies

Preterm delivery

Excessive bleeding

Infection

Important cause of maternal death

Prevention of anemia

Dietary advice

Health education

Iron and folic acid supplementation

Treatment of worm infestations

& infections

Iron rich foods

Veg Green leafy

vegetables Papaya Jaggery Beet root Banana Dates Nachni

Non-veg Eggs Liver

Treatment of anemia

Iron therapy

Oral (Fe salts) Ferrous gluconate,

ferrous fumarate, ferrous succinate,

ferrous sulphate, Ferrous Ascorbate

Parental (Fe dextran/sorbitol/sucrose)

Folic acid (oral)

Blood transfusion

Advantages of Ferrous Ascorbate

Highest elemental iron content

Highest absorption of iron

Highest bioavailability

Gives a mean Hb rise of 2.37gm% with just one tablet within 45 days.

Milk 600 mg / 500 ml (whole or skimmed)

Cheese / Paneer Yoghurt / Dahi Spinach / Cabbage Bananas / Grapes Kidney beans ( Rajma ) Soybeans Peanuts / walnuts

/ almonds Water chestnuts

( shingoda )

Diet Rich in Calcium

Energy BalanceEnergy Balance

Energy Input = Energy Energy Input = Energy outputoutput

NORMALNORMAL

Energy input < Energy Energy input < Energy outputoutput

THINTHIN

Energy input > Energy Energy input > Energy outputoutput

FATFAT

Obesity

Why Obesity ?

Junk food (Pizzas, Burgers, French fries)

Sedentary lifestyle

Genetic factors

Hormonal problems

No exercise

Couch potatoes (TV / Computer)

Problems of Obesity

Obese children have . . .

2.5 times risk of having high BP

8.5 times risk of being hypertensive adults

May develop diabetes early in life

High cholesterol in blood

Association with polycystic ovarian syndrome

Irregular menstrual periods.

BMI > 35 – Medical help is needed

Emotional problems – Bullying / teasing

by others

Anxiety

Poor social skills

Obesity

Therapy

Dietary restriction, better food selection

Increase physical activity and exercise

Reduce sedentary behaviour

Change of life style for the whole family

Reduce TV viewing and computer games

Are these your role models ?

Thin is not always Healthy !

Eating DisordersEating Disorders

Pathological eating is of

two types

Anorexia nervosa

Bulimia nervosa

Commoner in white race

and middle and higher

socioeconomic strata

Weight loss occurs to the degree of 25% or 15% below normal for age and height

Behavioral abnormalities

Attitude of denial

Distorted body image

Abnormal food handling

Eating DisordersEating Disorders

Problems / Sequelae of Eating DisordersProblems / Sequelae of Eating Disorders

Self-starvation

Malnutrition

Protein deficiency

Severe loss of fat stores

Multiple vitamin deficiencies

Delayed puberty

Scanty, irregular periods

Do you want to become Miss India ?

Moral of the Story

Beauty and Brain require Good Health

Good Health and Good Nutrition go

hand in hand

Good eating habits and daily exercise

are important for physical, mental and

social health

Professions

Actress, Artist, Business woman, Banker,

Beautician, Chef, Computer Professional,

Clerk, Doctor, Dancer, Engineer, Fashion

Designer, Farmer, Homemaker, Journalist,

IAS Officer, Industrialist, Lawyer, Manager,

Mother, Model, Mechanic, Nurse, Pilot,

Police Officer, Pharmacist, Politician, Sports

Woman, Religious Leader, Singer, Teacher,

Writer ………

Career and marriage can be successful only with good health

Do’s

Well balanced diet

No junk foods

Good personal hygiene

Timely immunization

Education and career development

Adequate exercise

Sex education

Appropriate medical advice

Dont’s

Fast food

Crash diets

Malnutrition

Illiteracy

Lack of hygiene

High risk/unsafe sexual practices

Sedentary lifestyle…couch potatoes

Addictions (alcohol, smoking, tobacco, drugs)

Violent behavior

““We must nurture today's youth,We must nurture today's youth,

for a prosperous tomorrow”for a prosperous tomorrow”Enlightened minds Enlightened minds

Dr. A P J KalamDr. A P J Kalam

Concept design by

Dr. Ashwini Bhalerao-GandhiChairperson, Adolescent Health Committee, FOGSI,

(2004-08)&

Mrs. Jyoti Lalwani(Consultant Dietician)

Associates:Dr. Ameya PurandareDr. Gauri Karandikar

Developed by Dr. Roza Olyai - Chairperson, Adolescent Health Committee, FOGSI (2009-11)

Special Thanks : Emcure Pharma(Makers of Orofer XT & Obecure)

Concept design by

Dr. Ashwini Bhalerao-GandhiChairperson, Adolescent Health Committee, FOGSI,

(2004-08)&

Mrs. Jyoti Lalwani(Consultant Dietician)

Associates:Dr. Ameya PurandareDr. Gauri Karandikar

Developed by Dr. Roza Olyai - Chairperson, Adolescent Health Committee, FOGSI (2009-11)

Special Thanks : Emcure Pharma(Makers of Orofer XT & Obecure)