why should you care ?
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Nutrition & Physical Activity
Nutrition & Physical Activity
NNutritionutrition::NNutritionutrition:: Why should you care ?Why should you care ?
Physical Growth Body image Brain Daily activities Sports performance Prevention of diseases
Physical Growth Body image Brain Daily activities Sports performance Prevention of diseases
Happiness is nothing Happiness is nothing more than good health more than good health
and a bad memory.and a bad memory.
Albert SchweitzerAlbert Schweitzer
Happiness is nothing Happiness is nothing more than good health more than good health
and a bad memory.and a bad memory.
Albert SchweitzerAlbert Schweitzer
Healthy Diet:Healthy Diet:Healthy Diet:Healthy Diet: Why is it important in this age ?Why is it important in this age ?
You gain 25% of You gain 25% of adult height, 50% adult height, 50% of adult weight of adult weight
and 40% of adult and 40% of adult bone mass during bone mass during
adolescence.adolescence.
You gain 25% of You gain 25% of adult height, 50% adult height, 50% of adult weight of adult weight
and 40% of adult and 40% of adult bone mass during bone mass during
adolescence.adolescence.
Deposition of muscles To become a healthy adult in
future
Deposition of muscles To become a healthy adult in
future
Healthy Diet:Healthy Diet:Healthy Diet:Healthy Diet: How does it prevent diseases ?How does it prevent diseases ?
Obesity/under-nutrition Hypertension/heart disease Type-2 Diabetes Mellitus Osteoporosis/Dental caries Anemia Vitamins and Mineral
deficiencies Cancer
Obesity/under-nutrition Hypertension/heart disease Type-2 Diabetes Mellitus Osteoporosis/Dental caries Anemia Vitamins and Mineral
deficiencies Cancer
Healthy Diet:Healthy Diet:Healthy Diet:Healthy Diet: Deciding the right amountDeciding the right amount
Actual need varies with physical activity Physically active people have higher energy needs If you have low physical activity then you can
become obese even with low intake. Therefore,
Energy intake should balance energy expenditure.
Actual need varies with physical activity Physically active people have higher energy needs If you have low physical activity then you can
become obese even with low intake. Therefore,
Energy intake should balance energy expenditure.
Salads, Vegetables Salads, Vegetables (3-5)(3-5)
Fruits (2-4)Fruits (2-4)
CarbohydratesCarbohydrates
6-11 servings6-11 servings
e.g. Rice, Chapatie.g. Rice, Chapati
Protein-basedProtein-based
e.g. Milk, Milk products e.g. Milk, Milk products 2-32-3
Meat, egg/dal Meat, egg/dal 2-32-3
Recommendations of IAP: Indian Pediatrics 2004; 41:559
Increase fiber
Decrease oily foods
‘No’ to soft drinks
Increase fiber
Decrease oily foods
‘No’ to soft drinks
Courtesy – Dr.Swati Bhave, 2005.
Healthy Healthy Diet:Diet:
Healthy Healthy Diet:Diet:
Food intakeFood intake
FFATSATSFFATSATS Source of essential fatty acids. Unsaturated fat
recommended. e.g. Corn, cottonseed, Til oil, soybean, and sunflower oils contain about 50% polyunsaturated fat.
Saturated fats increase cholesterol levels.
Source of essential fatty acids. Unsaturated fat
recommended. e.g. Corn, cottonseed, Til oil, soybean, and sunflower oils contain about 50% polyunsaturated fat.
Saturated fats increase cholesterol levels.
CCARBOHYDRATESARBOHYDRATESCCARBOHYDRATESARBOHYDRATES Major and immediate
source of energy. Complex carbohydrates
recommended High-sugar foods not
preferred. Grains, cereals, fresh fruits,
vegetables
Major and immediate source of energy.
Complex carbohydrates recommended
High-sugar foods not preferred.
Grains, cereals, fresh fruits, vegetables
PPROTEINSROTEINSPPROTEINSROTEINSDaily requirements Boys = 0.29-0.32 g/cm
height Girls = 0.27-0.29 g/cm
height 0.8 – 1.2 g/kg bodyweight High intensity athletes =
1.2-1.8 g/kg Pulses, lentils, soya, dairy
products and animal food products.
Daily requirements Boys = 0.29-0.32 g/cm
height Girls = 0.27-0.29 g/cm
height 0.8 – 1.2 g/kg bodyweight High intensity athletes =
1.2-1.8 g/kg Pulses, lentils, soya, dairy
products and animal food products.
Iron Iron Zinc Zinc Iodine Iodine CalciumCalcium
Iron Iron Zinc Zinc Iodine Iodine CalciumCalcium
Looks can be deceivingLooks can be deceivingLooks can be deceivingLooks can be deceiving Increased need during adolescence Needs met by a well-balanced diet Vitamin D Thiamin Riboflavin Niacin Vitamin B 12 Vitamin C Folic acid
Sources – Fruits, fresh milk, sprouted beans etc.
Increased need during adolescence Needs met by a well-balanced diet Vitamin D Thiamin Riboflavin Niacin Vitamin B 12 Vitamin C Folic acid
Sources – Fruits, fresh milk, sprouted beans etc.
IronIronIronIron Anemia is most common nutritional
deficiency in adolescents. Increased red cell mass during
adolescence. Daily need
Boys = 12 mg/d & Girls = 18 mg/dGreen leafy vegetables, jaggery, wet dates, whole-grain, dried beans, peas & dried fruits, nuts & fortified wheat products, eggs, red meat etc.
Anemia is most common nutritional deficiency in adolescents.
Increased red cell mass during adolescence.
Daily needBoys = 12 mg/d & Girls = 18 mg/d
Green leafy vegetables, jaggery, wet dates, whole-grain, dried beans, peas & dried fruits, nuts & fortified wheat products, eggs, red meat etc.
CalciumCalciumCalciumCalcium Most bone mass acquired during
adolescence.
Typical intake of calcium = about 800 mg/ d
Daily need = 1300 mg
Consumption of soft drinks & caffeine contribute substantially to low calcium intake in adolescents.
Bone mass deficiency may is irreversible.
Milk and its products, yogurts, cheese, paneer, banana.
Most bone mass acquired during adolescence.
Typical intake of calcium = about 800 mg/ d
Daily need = 1300 mg
Consumption of soft drinks & caffeine contribute substantially to low calcium intake in adolescents.
Bone mass deficiency may is irreversible.
Milk and its products, yogurts, cheese, paneer, banana.
ZincZincZincZinc Second most abundant trace mineral
in the body. (next to iron) Necessary for normal growth. Clinically apparent deficiency rare. Daily need = 15 mg Green leafy vegetables, wheat germ,
whole grains meat, cheese, eggs, poultry, liver.
Second most abundant trace mineral in the body. (next to iron)
Necessary for normal growth. Clinically apparent deficiency rare. Daily need = 15 mg Green leafy vegetables, wheat germ,
whole grains meat, cheese, eggs, poultry, liver.
What is ‘Normal’ eating ?What is ‘Normal’ eating ?What is ‘Normal’ eating ?What is ‘Normal’ eating ?
Eating is regulated by hunger and satiety i.e. feeling full
Eating should be at regular intervals Choose healthy snacks and food If you eat healthy and exercise
regularly you can occasionally enjoy high fat and high calorie junk foods.
Eating is regulated by hunger and satiety i.e. feeling full
Eating should be at regular intervals Choose healthy snacks and food If you eat healthy and exercise
regularly you can occasionally enjoy high fat and high calorie junk foods.
Good eating habitsGood eating habitsGood eating habitsGood eating habits Maintain hygienic habits Eat slowly, chew properly Avoid TV viewing or reading
while you eat Small frequent meals Never skip meals, specially
breakfast Don’t overeat
Maintain hygienic habits Eat slowly, chew properly Avoid TV viewing or reading
while you eat Small frequent meals Never skip meals, specially
breakfast Don’t overeat
Do healthy snacks exist ?Do healthy snacks exist ?Do healthy snacks exist ?Do healthy snacks exist ?
Yes, and in plenty.
Snacks like fresh fruits, sprouted beans and nuts are nutritious and healthy
Avoid energy dense snacks like burgers “Empty calories” – High sugar drinks Aerated drinks interfere with bone density and
can damage teeth
Yes, and in plenty.
Snacks like fresh fruits, sprouted beans and nuts are nutritious and healthy
Avoid energy dense snacks like burgers “Empty calories” – High sugar drinks Aerated drinks interfere with bone density and
can damage teeth
Why is Fast Food Why is Fast Food unhealthy ?unhealthy ?
Why is Fast Food Why is Fast Food unhealthy ?unhealthy ?
High in calorie, fat, sodium and low in fiber which can cause
Obesity, Hypertension, Heart diseases, Diabetes, Cancer etc.
Contains preservatives Choose low-calorie and low-fat meals,
snacks and desserts Have low fat or skim milk drinks.
High in calorie, fat, sodium and low in fiber which can cause
Obesity, Hypertension, Heart diseases, Diabetes, Cancer etc.
Contains preservatives Choose low-calorie and low-fat meals,
snacks and desserts Have low fat or skim milk drinks.
The Middle Path: Making Junk food The Middle Path: Making Junk food healthyhealthy
The Middle Path: Making Junk food The Middle Path: Making Junk food healthyhealthy
Replace the Cheese with Paneer or low-fat cheese
Add plenty of vegetables Replace frying with grilling or baking Replace white bread, maida noodles or maida
pizza base with whole-grain wheat Have low-fat or skimmed milk based products
Replace the Cheese with Paneer or low-fat cheese
Add plenty of vegetables Replace frying with grilling or baking Replace white bread, maida noodles or maida
pizza base with whole-grain wheat Have low-fat or skimmed milk based products
Breakfast:Breakfast:Breakfast:Breakfast: The most important mealThe most important meal
Brain FoodBrain Food Improves Improves
performance in performance in studies studies
Improves Improves physical physical activitiesactivities
Does not Does not contribute to contribute to overweightoverweight
Keeps you Keeps you healthyhealthy
Brain FoodBrain Food Improves Improves
performance in performance in studies studies
Improves Improves physical physical activitiesactivities
Does not Does not contribute to contribute to overweightoverweight
Keeps you Keeps you healthyhealthy
Skipping breakfast associated with obesity
High sugar breakfast causes a high sugar level which dips fast making you more hungry and you eat more sugary food
Skipping breakfast associated with obesity
High sugar breakfast causes a high sugar level which dips fast making you more hungry and you eat more sugary food
PPHYSICALHYSICAL AACTIVITYCTIVITY::PPHYSICALHYSICAL AACTIVITYCTIVITY::
Why is it important ?Why is it important ?
PPHYSICALHYSICAL AACTIVITYCTIVITY::PPHYSICALHYSICAL AACTIVITYCTIVITY::
Types of physical activityTypes of physical activity
Daily Chores: walking, climbing stairs, cycling, household activities, etc.
Exercise: planned & structured subset of leisure time physical activity undertaken for improving or maintaining physical fitness.
30-60 minutes every day
Sports: involves competition. It may become an occupation.
Daily Chores: walking, climbing stairs, cycling, household activities, etc.
Exercise: planned & structured subset of leisure time physical activity undertaken for improving or maintaining physical fitness.
30-60 minutes every day
Sports: involves competition. It may become an occupation.
PPHYSICALHYSICAL AACTIVITYCTIVITY::PPHYSICALHYSICAL AACTIVITYCTIVITY::
ImportanceImportance
This includes :
Cardio-respiratory i.e. Heart & Lung fitness
Muscle strength
Endurance & flexibility
This includes :
Cardio-respiratory i.e. Heart & Lung fitness
Muscle strength
Endurance & flexibility
Television and ObesityTelevision and ObesityTelevision and ObesityTelevision and Obesity
Excessive TV watching is associated with weight gain specially when associated with increased snacking with junk food and aerated drinks
TVsterol Combine TV watching with physical
activity like stationary bicycling, or spot jogging
Excessive TV watching is associated with weight gain specially when associated with increased snacking with junk food and aerated drinks
TVsterol Combine TV watching with physical
activity like stationary bicycling, or spot jogging
PPHYSICALHYSICAL A ACTIVITYCTIVITY::PPHYSICALHYSICAL A ACTIVITYCTIVITY:: Keeping in shapeKeeping in shape
It is recommended to have 30-60 min. moderate physical activity on weekdays, four days a week
It is not necessary to exercise continuously
Can be divided into 10 -15 minutes of activities several times through the day
It is recommended to have 30-60 min. moderate physical activity on weekdays, four days a week
It is not necessary to exercise continuously
Can be divided into 10 -15 minutes of activities several times through the day
Nutrition & Exercise:Nutrition & Exercise:Nutrition & Exercise:Nutrition & Exercise: MythsMyths
× Girls don’t need muscle stretching exercises
× You can become obese if you leave exercise
× Expensive food and vitamins are needed for good health and machines for exercise
× Sona-chandi× Health drinks
× Girls don’t need muscle stretching exercises
× You can become obese if you leave exercise
× Expensive food and vitamins are needed for good health and machines for exercise
× Sona-chandi× Health drinks
Key pointsKey pointsKey pointsKey points
Proper Nutrition & Regular Physical Activity are very important for• Growth• Prevention of illness• Future health
Proper Nutrition & Regular Physical Activity are very important for• Growth• Prevention of illness• Future health
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What is Anemia?
Deficiency of hemoglobin in red blood cells
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• Oh!... I am so tired…
• Out door games? Not for me!
• Why can’t I remember better?
• I fall sick so often…
• I just can’t cope…
• My mother died… when I was born.
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Consequences of anemiaSchool children
• Impaired cognitive performance
• Diminished IQ
• Attention deficit disorder
• Decrease in school performance
• Decrease in learning
ability
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Consequences of anemiaAll Age Groups
• Increased tiredness
• Disinterest in surroundings
• Increased risk of death & disability
• Increased risk of having premature babies
• Poor exercise tolerance - tiredness
• Impaired immune response – susceptible to infections
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• Nutritional anemia • Anemia is most common nutritional deficiency in Adolescents
beause of Increased red cell mass.• Daily need: Boys = 12 mg/d & Girls = 18 mg/d
• Green leafy vegetables, jaggery, wet dates, whole-grain, dried beans, peas & dried fruits, nuts & fortified wheat products, eggs, red meat etc.
• Anemia due to worms in the intestines
• Acute blood loss anemia – accidents, child birth
• Chronic blood loss anemia – heavy periods, piles
Anemia is preventable
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