DIET, DIET TYPES, EXERCISE, FASTING.pptx

health related topics to prevent any possible sickness.

1. NUTRITION, DIET, TYPES, EXERCISE & FASTING DR. MUHAMMAD ILYAS BHUTTO Assistant Professor of Education Government Boys Degree College SEHWAN

2. NUTRITION/DIET & BALANCED DIET A balanced diet is a nutritionally adequate eating plan that provides the body with the right combination of essential nutrients to maintain health and well-being. It typically consists of the following components: Carbohydrates: Found in foods like grains, fruits, and vegetables, they provide energy for the body. Proteins: Sourced from meats, dairy, legumes, and nuts, proteins are vital for growth and repair of tissues. Fats: Healthy fats are found in sources like avocados, nuts, and olive oil. They're essential for various bodily functions. Vitamins: These micronutrients are present in fruits, vegetables, and other foods. They're crucial for various metabolic processes. Minerals: Calcium (dairy), iron (red meat), and potassium (bananas) are examples of minerals that the body needs for various functions. Fiber: Found in whole grains, fruits, and vegetables, fiber is essential for digestive health. Water: Staying hydrated is vital for overall health.

3. NUTRITION/DIET & BALANCED DIET

4. SEASONAL FRUITS Eating seasonal fruits and vegetables that are locally grown in a particular geography is generally a good practice for several reasons: Nutritional Value: Seasonal produce is often fresher and more nutrient-dense because it is harvested at its peak ripeness. This means you're getting the maximum nutritional value from the food. Taste: Seasonal foods tend to taste better. They are picked when they are fully ripe and haven't been transported long distances, which can lead to flavor loss. Environmental Impact: Consuming local, seasonal produce reduces the carbon footprint associated with long-distance transportation. It's more environmentally sustainable. Support for Local Farmers: Buying seasonal, local produce supports local agriculture and the community's economy. Cost-Effective: Seasonal foods are often more affordable because there is an abundance of supply. Variety: Eating seasonally encourages a diverse diet as different foods become available at different times of the year .

5. SEASONAL FRUITS

6. SEASONAL FRUITS MISCONCEPTIONS Eating oranges causes flu: In reality, the flu is caused by a virus, not by eating any specific food. Oranges are a good source of vitamin C, which can support your immune system, but they won't directly prevent or cause the flu. Vegetables lose nutrients when used out of season/stored: Another misconception is that fruits and vegetables lose all their nutrients when they are out of season. While some nutrients may degrade over time, frozen or canned options can still provide essential vitamins and minerals. It's important to rely on scientific information and consult with a healthcare professional for accurate advice on nutrition and health.

7. JUNK FOODS AND THEIR HAZARDS Junk foods are typically high in calories, sugar, salt, and unhealthy fats. Here are some examples of popular junk foods along with their approximate calorie intake for standard servings: French Fries: A medium serving of French fries (around 117g) can contain about 365 calories. Potato Chips: A standard 1-ounce (28g) serving of potato chips can have around 152 calories. Soda (Regular): A 12-ounce (355ml) can of regular soda contains 140-150 calories, primarily from sugar. Candy Bar: A typical chocolate candy bar can range from 200 to 300 calories or more, depending on brand and size. Pizza (Frozen): A single slice of frozen pizza can have 200-400 calories, depending on toppings/ brand. Burgers: A fast-food hamburger has about 250 to 400 calories, depending on the size & ingredients . Doughnuts: A single glazed doughnut can contain about 200-300 calories, but can vary depending on the type & size . Ice Cream: A half-cup (68g) serving of regular vanilla ice cream can have around 140-150 calories, but this can vary based on the flavor and brand.

8. JUNK FOODS AND THEIR HAZARDS

9. FOODS AND THEIR CALORIES Yes, calorie and kilocalorie are related units of energy. A kilocalorie (kcal) is equal to 1,000 calories ( cal ). In nutritional contexts, especially when discussing the energy content of food, kilocalories are commonly used. So, when you see "calories" on a food label, it's often referring to kilocalories. For example, when you see "200 calories" on a food label, it means 200 kilocalories or kcal. A standard-sized chapati , made from whole wheat flour and without any added fats or ingredients, typically contains around 70 to 80 calories or kilocalories (kcal). The exact calorie content may vary depending on the size and thickness of the chapati . Keep in mind that if you add ghee or butter while cooking the chapati , it will increase the calorie count.

10. FOODS AND THEIR CALORIES

11. EXERCISE, TYPES, REQUIRED DURATION & C ALORIES Aerobic Exercise: This includes activities like running, swimming, and cycling. For a normal adult, it's recommended to aim for at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous-intensity exercise. Strength Training: This involves lifting weights or using resistance bands. Adults should aim to do strength training exercises for all major muscle groups at least two days a week. Flexibility and Stretching: Stretching exercises help improve flexibility. These can be done daily or at least 2-3 times per week. Balance and Stability: Balance exercises are essential, especially for older adults. They can be incorporated into your routine a few times a week. The number of calories burnt during exercise varies based on factors like the type of exercise, intensity, and the individual's weight. On average, a person might burn around 300-600 calories per hour during moderate-intensity aerobic exercise.

12. EXERCISE, TYPES, REQUIRED DURATION & CALORIES

13. THE BENEFITS OF REGULAR PHYSICAL EXERCISE Improved Cardiovascular Health: Exercise can reduce the risk of heart disease, lower blood pressure, and improve cholesterol levels. Weight Management: It helps with weight loss and maintaining a healthy weight. Enhanced Muscle Strength and Endurance: Strength training promotes muscle growth and endurance. Better Bone Health: Weight-bearing exercises can increase bone density and reduce the risk of osteoporosis. Mental Health Benefits: Exercise can reduce stress, anxiety, and depression while boosting mood and cognitive function. Increased Energy Levels: Regular physical activity can increase energy and reduce fatigue. Improved Sleep: It can help with falling asleep faster and enjoying deeper sleep. Reduced Risk of Chronic Diseases: Exercise can lower the risk of conditions like type 2 diabetes and certain types of cancer. Better Immune Function: Regular exercise can boost the immune system.

14. TYPES OF DIETS THAT PROVIDE BALANCED NUTRIENTS Mediterranean Diet: Emphasizes fruits, vegetables, whole grains, lean proteins, and healthy fats like olive oil. It provides a wide range of nutrients. DASH Diet: Focused on lowering blood pressure, the Dietary Approaches to Stop Hypertension diet includes plenty of fruits, vegetables, lean proteins, and whole grains. Vegetarian or Vegan Diet: When properly planned, these diets can provide all necessary nutrients, including plant-based sources of protein, iron, and calcium. Flexitarian Diet: This is a semi-vegetarian diet that allows occasional meat consumption. It can be well-balanced if you prioritize plant-based foods. Paleo Diet: While more restrictive, it includes lean meats, fish, fruits, and vegetables, which can provide essential nutrients. Whole Foods Plant-Based Diet: Focusing on minimally processed plant foods, it can provide a broad spectrum of nutrients.

15. TYPES OF DIETS THAT PROVIDE BALANCED NUTRIENTS

16. KETO DIET The ketogenic ( keto ) diet is a high-fat, low-carbohydrate diet that has gained popularity for its potential to help with weight loss and certain medical conditions. Here are some key aspects: Ketosis: By drastically reducing carbohydrate intake, the body enters a state called ketosis, where it primarily burns fat for energy, including stored body fat. Macronutrient Ratios: The typical keto diet is composed of approximately 70-75% of calories from fat, 20-25% from protein, and only 5-10% from carbohydrates. Weight Loss: The keto diet may lead to rapid weight loss due to the depletion of glycogen (stored carbohydrates) and water weight, but long-term success varies. Medical Uses: The keto diet was initially developed to help manage epilepsy, and it's also used for conditions like type 2 diabetes and some neurological disorders. Challenges: It can be difficult to maintain a keto diet due to the severe restriction of carbohydrates, and it may lead to side effects like the " keto flu" (fatigue, nausea, headaches ) Long-Term Effects: The long-term effects of a KD on health are still being studied, so be cautious about potential risks, such as nutrient deficiencies and cardiovascular health.

17. KETO DIET

18. BENEFITS OF KETO DIET Weight Loss: Keto can lead to rapid weight loss, primarily by encouraging the body to burn fat for energy instead of carbohydrates. Improved Blood Sugar Control: It may help stabilize blood sugar levels, making it beneficial for people with type 2 diabetes or prediabetes . Increased Energy: Ketosis can lead to increased energy levels as the body uses fat for fuel. Mental Clarity: Some people report improved mental focus and clarity on the keto diet. Appetite Control: Ketosis can help reduce appetite and cravings. Better Blood Lipid Profile: It may improve levels of HDL (good) cholesterol and lower triglycerides. Potential for Epilepsy: Originally developed as a treatment for epilepsy, it may be effective for some individuals with epilepsy, particularly drug-resistant forms. Potential for Other Conditions: Research is ongoing on its potential benefits for conditions like Alzheimer's disease, Parkinson's disease, and certain types of cancer. Anti-Inflammatory Effects: Some people experience reduced inflammation on a keto diet. Support for Polycystic Ovary Syndrome (PCOS): It may help manage symptoms of PCOS, including hormonal imbalances and weight gain.

19. FASTING & ITS BENEFITS Weight Loss: Fasting can lead to calorie restriction, helping to create a calorie deficit and facilitate weight loss. Improved Insulin Sensitivity: Fasting can enhance insulin sensitivity, potentially reducing the risk of type 2 diabetes. Autophagy: Fasting may promote autophagy, a cellular repair process that removes damaged components, potentially aiding in longevity and reducing the risk of certain diseases. Heart Health: Fasting may improve heart health by reducing risk factors like blood pressure, cholesterol levels, and inflammation. Brain Health: Some research suggests that intermittent fasting may support brain health, potentially reducing the risk of neurodegenerative diseases like Alzheimer's. Cellular Repair: Fasting triggers a process called cellular autophagy, which can help remove damaged cells and regenerate new, healthy ones. Longevity: Some animal studies suggest that periodic fasting might increase lifespan, although more research is needed. Simplicity: Fasting can be a simple approach to meal planning and can save time and effort in meal preparation .

20. FASTING & ITS BENEFITS

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