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