“there is no love sincerer than the love of food” george bernard shaw

“There is no love sincerer than the love of food”George Bernard Shaw

You are what you eat !

There is no good food or bad food

Only “right-eating” & “ wrong-eating”

And simply put ……..

It not a single food, a meal or a day that makes the difference!

• Your mood, Social compulsions, • Eat only when hungry

• “ Eat on the run” or “just grab a bite”

NUTRIENTS

• CARBOHYDRATES

• PROTEINS

• FATS

• VITAMINS

• MINERALS

CARBOHYDRATES

SIMPLESIMPLE

COMPLEXCOMPLEX

HOW TO CHOOSE YOU CARBOHYDRATES ?

PROTEINS

FATS

SATURATED FATS( ghee, butter, malai, cheese, Dalda,

animal meat (red), fried foods)

SATURATED FATS( ghee, butter, malai, cheese, Dalda,

animal meat (red), fried foods)

MONOUNSATURATED FATS( Olive oil, Canola oil, groundnut oil)

MONOUNSATURATED FATS( Olive oil, Canola oil, groundnut oil)

POLYUNSATURATED FATS( Vegetable oil)

POLYUNSATURATED FATS( Vegetable oil)

HOW TO CHOOSE YOU FATS ?

TRANS FATTRANS FAT

% ENERGY CONTRIBUTIONS

FAT SOLUBLE VITAMINS

Vitamin AVitamin A

ANTIOXIDANTANTIOXIDANT

VITAMIN E

ANTIOXIDANTANTIOXIDANT

WATER SOLUBLE VITAMINS

VITAMIN BVITAMIN B

ANTIOXIDANTANTIOXIDANT

VITAMIN C

MINERALS

CALCIUMCALCIUM

IRON

FIBRE

HUNGER

GLUCOSE

TRIGLYCERIDES

CHOLESTROL

WATER

1.5 – 2 L /DAY1.5 – 2 L /DAY

Eating-right is a matter of your choice

Variety ModerationBalance

A balanced choice means …… Quality vs.Quantity Nutrition

Energy balance

Nutrient density

UVM, RSSDI 2009

HOW TO PLAN YOUR MEAL

Breakfast DinnerLunch

Use a mixture of cereal – pulse or multi-grain , e.g Cereal Pulse Mix.Add Vegetables and Pulses (Preferably Whole/sprouted).

Addition of salads, clear vegetable soups, whole vegetables .

Use a mixture of cereal – pulse or multi-grain , e.g Cereal Pulse Mix.Add Vegetables and Pulses (Preferably Whole/sprouted).

Addition of salads, clear vegetable soups, whole vegetables .

Tea time

Mid Mornin

g

Use of Whole Fruits & vegetables / Non Fried Snacks roasted snacksUse of Novel food ingredients like Flax seeds, Spirulina,

Mushroom, Cereal – Pulse Mix Addition of Vegetables to commonly consumed recipes

PHYSICAL

INACTIVITY

ERRATIC

FO

OD

HABIT

S

HER

IDIT

Y

SMOKING

FRUIT

& V

EGET

ABLE

INTA

KE A

LCO

HO

L

WEIGHTCONTROL

• OBESITY• HYPERTENSION• DYSLIPIDEMIA• DIABETES• CARDIOVASCULAR DISEASES• CANCER

FAT INTAKE

NON COMMUNICABLE DISEASES (NCDs)

PREVALENCE OF NCDs

NCDs Prevalence

OVERWEIGHT & OBESITY

45.8 %

HYPERTENSION 26 %

DYSLIPIDEMIA 40.2 %

DIABETES 8.3 %

CARDIOVASCULAR 10 %

INTEGRAINTEGRA

71.4%71.4%

52.4%52.4%

81%81%

4.8%4.8%

19.0%19.0%

OBESITY

• Heredity• Age and Sex• Endocrine factors• Trauma• Faulty Eating Habits

• Eating too fast - MORE CONSUMPTION

• Nibbling high fat snacks

• Obese respond to external cues to eat rather than internal hunger

• Eating out frequently

• Cultural practices - influence calorie intake

• Non inclusion of fruits and vegetable and non vegetarian diet favor weight gain

• Food preferences (high fat/ high sugar foods, processed & convenience foods)

• Higher affordability and availability of high calorie food in market• Social causes•Physical Activity• Stress

INSULIN RESISTANCE

BLOOD PRESSURE

ERRENEOUS BLOOD LIPIDS

CENTRAL OBESITY

COMPLICATIONS

• Physical disability• Diabetes• Cardiovascular diseases• Hypertension• Dyslipidemia• Sleep Apnea• Gall stones• Osteoarthritis• Obstetrical risks• Cancer• Low life expectancy• Psychological disturbances• Accident prone

HYPERTENSION

Predisposing factors of hypertension:

• Heredity• Stress• Smoking• Obesity• Diet• High Viscosity of blood due to higher RBC• Narrowing of blood vessels due to hormonal secretions

PREVENTION OF HYPERTENSION

• Attain ideal body weight

• Modify diet to make it low in fat with ample fruits

and vegetables

• Reduce sodium intake

• Limit alcohol and cessation of smoking

• Increase physical activity

TYPE 2 DIABETES

Genetic factors Risk factors Environmental factors

Type 2 Diabetes MellitusSymptoms:Hyperglycemia, Polydipsia, Polyuria, Significant Weight Loss,Electrolyte Disturbances

1. Abnormal pattern of insulin secretion and action2. Decreased cellular uptake of glucose and increased PP glucose3. Increased release of glucose by liver (gluconeogenesis)

Excessive Energy Intake

Medical Management Nutritional Management • Lifestyle strategies ( food & physical activity)• Nutrition Health Education• Energy restriction -Weight loss• Regular Blood Glucose monitoring-Required adjustments in diet & drugs

• Lifestyle strategies ( food & physical activity)• Nutrition Health Education• Energy restriction -Weight loss• Regular Blood Glucose monitoring-Required adjustments in diet & drugs

• Diagnosis• Medication(Sulfonylureas, biguanides, insulin, etc)• Regular Blood Glucose monitoring(glycated hemoglobin, microalbuminuria,etc.)

• Diagnosis• Medication(Sulfonylureas, biguanides, insulin, etc)• Regular Blood Glucose monitoring(glycated hemoglobin, microalbuminuria,etc.)

COMPLICATIONS OF DIABETES

Uncontrolled diabetes leads to

High cholesterol and triglycerides

Heart disease

Disorders of the eye

Kidney disease

Problems of the nervous system

CARDIOVASCULAR DISEASES

DIETARY MODIFICATIONS FOR HEART DISEASE AND DYSLIPIDEMIA

Eat small and frequent meals.

Eat high fibre, low calorie foods salads, fruits, buttermilk, pulses, sprouts, whole

grains, steamed foods (dhokla, idli etc), boiled food.

Stop intake of red meat like mutton, liver, egg yolk.

Eat low fat meat like chicken and fish

Reduce fat intake to 10-15 ml / day.

Stop saturated fats like ghee, vanaspati, butter, malai, animal fat

Eat boiled, steamed, grilled and sauted food. Stop intake of oily and fried food.

Avoid sweets and high calorie foods like cakes, chocolates, fried farsan, sev,

namkeen, cold drinks etc

Avoid alcohol

BENEFITS OF EXCERCISE

Lowers mortality and morbidity and prolongs life .

Reduces risk of developing heart disease and stroke.

Reduces risk of developing diabetes.

Reduces risk of developing hypertension.

Lowers elevated blood lipids.

Reduces blood pressure in those with hypertension

Helps maintain a healthy weight.

Helps build & maintain healthy bones, muscles & joints

Reduces feelings of depression , stress and promotes psychological well-being .

Personal choices Eat regularly ( frequent but small meals) Start smart with breakfast ( missing out on breakfast means missing

out on essential nutrients) Opt for a working lunch Have a small bite before leaving office Do not overdo on late night meals. Snack healthy , choose low fat options Maintain a desirable weight Sleep 7 to 8 hours daily Drink alcohol moderately Exercise daily Avoid smoking

Thank you for Thank you for your kind your kind

attention …attention …