Diet for living free from diseases and various health conditions

Healthy eating

1. Presentation by: Ms. Shruti Patel Dietician Sterling Hospitals DIET & HEALTH

2. HEALTHY LIFE STYLE . WHAT IS BALANCE DIET ? RELATIONSHIP BETWEEN DIET AND HEALTH HEALTHY DIET ASSESSING EATING BEHAVIOURS. HEALTHY PLATE METHOD MACRONUTRIENTS – WATER, PROTEIN , CARBOHYDRATE , FAT MICRONUTRIENTS: VITAMINS AND TRACE MINERALS COLOUR WHEEL OF FRUITS AND VEGETABLES . EATWELL PLATE CALORIE REQUIRENMENTS BENIFITS OF PHYSICAL ACTIVITY GENERAL GUIDLINES FOR HEALTHY LIVING KEY POINTS THE KEY POINTS COVERVED IN THE PRESENTATION HERE ARE:

3. STRENGT H EX E RCISE E A T L IVE FI T NESS C H ALLENGE ENJO Y HEALTHY LIFESTYLE

4. WHAT IS BALANCED DIET B UILDING A DIET WITH L OW FAT A DEQUATE PROTEIN, N OURISHING VITAMINS C OUNTED CALORIES, E NRICHED MINERALS D IETARY FIBERS A BALANCED DIET CONTAINS AN ADEQUATE AMOUNT OF ALL THE NUTRIENTS REQUIRED BY THE BODY TO GROW, REMAIN HEALTHY AND DISEASE-FREE .

5. The relationship between nutrition and diseases is complex. Everyone needs food to live, but too little food, too much food, or the wrong type of food has negative consequences for health. Let food be the medicine and medicine be the food. Healthy diets can optimize both short- and long-term health and can help reduce risk for many health conditions. So let the food make people live healthier and longer lives, instead of dying prematurely. The complex relationship between DIET AND HEALTH

6. HEALTHY DIET

7. NUTRITION PROVIDED THROUGH FOOD AND HYDRATION PROVIDED THROUGH WATER IS REQUIRED TO SURVIVE. FOOD PROVIDES ENERGY AND IS ALSO RESPONSIBLE FOR GROWTH & TISSUE REPAIR WHICH IS REQUIRED TO MAINTAIN GOOD HEALTH. APART FROM PROVIDING ENERGY NUTRIENTS ARE ALSO SUPPLIED THROUGH DIET IN THE FORM OF: CARBOHYDRATES FATS PROTEINS VITAMINS MINERALS. HEALTHY DIET

8. EATING FOR OPTIMUM HEALTH IN A WORK-PLACE SETTING

9. What drives us to eat? Hunger Appetite Cultural and social meaning of food Habit or custom Emotional Comfort Convenience and advertising Nutritional value Social interactions ASSESSING EATING BEHAVIORS

10. THE HEALTHY PLATE METHOD

11. MACRONUTRIENTS

12. Dehydration – abnormal depletion of body fluids The major component of blood Necessary for Electrolyte and pH balance Transporting cells and O2 Recommended amount – 8 glasses/day 50-60% of body is water Is bottled water better? WATER

13. Building blocks of BODY Essential for maintainence and repair of body tissues Out of 22 protein types ,the body can make 14 ,the other 8 called as essential amino acids must be obtained from food Complete protein –Foods from animal sources supplies all essential amino acids (e.g. fish, meat, poultry, eggs, cheese ) Incomplete protein – may lack some amino acids, but these can be easily obtained from combining cereals and pulses. Almost 80% of Indian Population are not being able to meet their daily protein requirements PROTEIN

14.   DIETARY REFERENCE VALUES AGE GROUP PROTEIN REQUIREMENTS Childhood (12 months – 17 years) 1.14 – 0.83 g/kg BW Adults (18-65 years) 0.83 g/kg BW Elderly (> 65 years) 1 g/kg BW Pregnancy 0.83 g/kg BW 1 st  trimester + 1g per day 2 nd  trimester + 9 g per day 3 rd  trimester + 28 g per day Breastfeeding (0-6 months) + 19 g per day Breastfeeding (> 6months) +13 g per day

15. Energy giving compound necessary for daily activity Necessary for proper working of brain, heart, nervous tissue Best fuel – provide energy quickly and efficiently TYPES OF CARBOHYDRATE SIMPLE CARBOHYDRATES Glucose (monosaccharide) – most common form Fructose (monosaccharide) – found in fruits and berries Sucrose (disaccharide) – sources include granulated sugar, milk and milk products COMPLEX CARBOHYDRATES (POLYSACCHARIDES) Stored in the body as glycogen Starches – from flour, pasta, potatoes CARBOHYDRATES

16. DIETARY FIBRE IS A DIVERSE GROUP OF CARBOHYDRATE FOUND ALMOST EXCLUSIVELY IN PLANTS UNLIKE OTHER TYPES OF CARBOHYDRATE, THESE ARE NOT ABSORBED IN THE SMALL INTESTINE TO PROVIDE ENERGY. S OME  FIBRE  CAN BE FERMENTED IN THE  LARGE INTESTINE  BY GUT  BACTERIA , PRODUCING SHORT CHAIN FATTY ACIDS AND GASES (METHANE, HYDROGEN AND CARBON DIOXIDE). FIBER

17. OFFERS MANY HEALTH PROTECTIONS REDUCE THE RISK OF HEART DISEASE, DIABETES AND SOME CANCERS HELP WITH WEIGHT CONTROL BULK UP STOOLS AND MAKE WASTE MOVE THROUGH THE DIGESTIVE TRACT MORE QUICKLY PREVENT CONSTIPATION IMPROVE GUT HEALTH. THE RECOMMENDED ALLOWANCE OF DIETARY FIBRE IS 35-40 G/DAY FOR AN ADULT FIBER

18. FATS

19. ALSO CALLED LIPIDS THE MAIN FUNCTION IS TO GIVE ENERGY IMPORTANT FOR TRANSPORT OF VITAMINS A,D,E,K ACTS AS INSULATORS TO VITAL ORGANS LIKE HEART, KIDNEY, LIVER TYPES OF FATS: SATURATED: SOLID AT ROOM TEMPERATURE- GHEE, BUTTER, COCONUT OIL UNSATURATED: LIQUID AT ROOM TEMPERATURE SOURCES: OLIVE OIL, RICE BRAN OIL, SOYABEAN OIL, GROUNDNUT OIL, MUSTARD OIL GOOD SOURCES OF OMEGA 3 FATTY ACID- ALMONDS, FISH, WALNUTS FATS

20. MISUNDERSTOOD BUT PERFORMS VITAL FUNCTIONS MAINTAIN HEALTHY SKIN INSULATE BODY ORGANS MAINTAIN BODY TEMPERATURE PROMOTE HEALTHY CELL FUNCTION CARRY FAT-SOLUBLE VITAMINS A, D, E, AND K ARE A CONCENTRATED FORM OF ENERGY FATS

21. It is recommended that the maximum number of grams of fat a person should have in a day is 40 grams(including visible & invisible sources) No more than 30% of a person’s total calories should come from fat sources No more than 10% of the total fat should come from saturated fat 20% should be from monounsaturated and polyunsaturated fat sources FATS

22. ALSO KNOWN AS RETINOL HELPS IN THE PRODUCTION OF PIGMENTS IN THE RETINA OF THE EYE. IMPORTANT FOR THE MAINTAINENCE OF HEALTHY SKIN , EYES, TEETH, SKELETAL TISSUE. ANIMAL SOURCES : EGGS, FORTIFIED MILK, CREAM, MEAT, CHEESE, LIVER, KIDNEY VEGETABLE SOURCES : SOURCES OF BETA CAROTENE: ORANGE YELLOW VEGETABLES/FRUITS, SPINACH, BROCCOLI , DARK GREEN LEAFY VEGETABLES VITAMIN A

23. HELPS THE BODY TO ABSORB CALCIUM ALONG WITH CALCIUM HELPS TO MAINTAIN STRONG BONES. BLOCKS PARATHYROID HORMONE THEREBY KEEPING THE BONES HEALTHY HELPS TO IMPROVE MUSCLE FUNCTION AS WLL AS THE IMMUNE SYSTEM SOURCES : EXPOSURE TO SUN, COD LIVER OIL, SALMON, FORTIFIED ORANGE JUICE, YOGURT, MILK, EGG YOLK DEFICIENCY : OSTEOMALACIA AND RICKETS VITAMIN D

24. NECESSARY FOR THE MAINTAINENCE OF STRUCTURE AND FUNCTIONS OF SKELETAL, CARDIAC AND SMOOTH MUSCLES IN THE BODY HELPS IN THE FORMATION OF RED BLOOD CELLS,PREVENTS BLOOD CLOTTING HELPS IN THE STORAGE OF VITAMIN A, K, IRON AND SELENIUM REDUCE THE SYMPTOMS OF CANCER , ALZHIMERS DISEASE , EYE DAMAGE SOURCES : VEGETABLE OILS, EGGS, SPINACH, BROCCOLI, NUTS DEFICIENCY : MUSCLE WEAKNESS, SLOW TISSUE HEALING, CHRONIC DIARROHEA, INABILITY TO SECRETE BILE. VITAMIN E

25. SUPPORTS CARDIOVASCULAR SYSTEM HELPS TO MAINTAIN HEALTHY BONES AND MUSCLES BENIFICIAL FOR BRAIN HEALTH, INSULIN RESISTANCE PROMOTE NATURAL ANTIOXIDANT ACTIVITY IN THE BODY SOURCES : SPROUTS,BROCCOLI, CAULIFLOWER, CABBAGE, FISH, LIVER, MEAT, EGGS, SPINACH, TURNIP, MUSTARD GREENS. DEFICIENCY : DELAYED BLOOD CLOTTING , LOW BLOOD PLATELETS, VITAMIN K

26. THIAMIN ( VITAMIN B1) : PLAYS A ROLE IN MUSCLE CONTRACTION AND CONDUCTION OF NERVE SIGNALS SOURCES : PORK, LEGUMES, FISH, PEAS AND LIVER. MOST COMMONLY FOUND IN WHOLE GRAINS AND FORTIFIED GRAIN PRODUCTS THE PROCESS OF ENRICHMENT ADDS BACK NUTRIENTS THAT ARE LOST WHEN GRAINS ARE PROCESSED B COMPLEX VITAMINS

27. RIBOFLAVIN (VITAMIN B2) IMPORTANT FOR THE GROWTH, DEVELOPMENT AND FUNCTION OF THE CELLS IN THE BODY. IT ALSO HELPS TO CONVERT THE AMINO ACID TRYPTOPHAN (WHICH MAKES UP PROTEIN) INTO NIACIN. SOURCES :EGGS, ORGAN MEATS (LIVER AND KIDNEY), DARK GREEN VEGETABLES, MILK, AND WHOLE AND ENRICHED GRAIN PRODUCTS. ULTRAVIOLET LIGHT IS KNOWN TO DESTROY RIBOFLAVIN, WHICH IS WHY MOST MILK IS PACKAGED IN OPAQUE CONTAINERS INSTEAD OF CLEAR. B COMPLEX VITAMINS

28. NIACIN (VITAMIN B3) INVOLVED IN ENERGY PRODUCTION AND CRITICAL CELLULAR FUNCTIONS. SOURCES : ANIMAL AND PLANT SOURCES. BIOTIN HELPS RELEASE ENERGY FROM CARBOHYDRATES AND AIDS IN THE METABOLISM OF FATS, PROTEINS AND CARBOHYDRATES FROM FOOD. SOURCES : LIVER , KIDNEY, EGG YOLK, MILK, MOST FRESH VEGETABLES, YEAST BREADS AND CEREALS. B COMPLEX VITAMINS

29. VITAMIN B6 (PYRIDOXINE) AIDS IN PROTEIN METABOLISM, RED BLOOD CELL FORMATION, AND BEHAVES AS AN ANTIOXIDANT MOLECULE. ALSO INVOLVED IN THE BODY’S PRODUCTION OF CHEMICALS SUCH AS NEUROTRANSMITTERS AND HEMOGLOBIN. SOURCES :LEGUMES, ORGAN MEATS, FISH, MEATS, STARCHY VEGETABLES, AND WHOLE GRAINS AND FORTIFIED CEREALS. B COMPLEX VITAMINS

30. FOLIC ACID AIDS IN PROTEIN METABOLISM, PROMOTING RED BLOOD CELL FORMATION, AND LOWERING THE RISK FOR NEURAL TUBE BIRTH DEFECTS. FOLATE MAY ALSO PLAY A ROLE IN CONTROLLING HOMOCYSTEINE LEVELS, THUS REDUCING THE RISK FOR CORONARY HEART DISEASE. SOURCES : LIVER , KIDNEY, DARK GREEN VEGETABLES, MEATS, LEGUMES, FISH, WHOLE GRAINS, AND FORTIFIED GRAINS AND CEREAL B COMPLEX VITAMINS

31. VITAMIN B12 (COBALAMIN) PRODUCTION OF NORMAL RED BLOOD CELLS AND MAINTAINS THE NERVOUS SYSTEM. SOURCES CAN BE FOUND NATURALLY IN FOODS OF ANIMAL ORIGIN SUCH AS MEATS, LIVER, KIDNEY, FISH, EGGS, MILK AND MILK PRODUCTS, OYSTERS, SHELLFISH. SOME FORTIFIED FOODS LIKE BREAKFAST CEREALS AND NUTRITIONAL YEAST MAY ALSO CONTAIN VITAMIN B12. B COMPLEX VITAMINS

32. PANTOTHENIC ACID ( VITAMIN B5 ): AIDS IN THE FORMATION OF HORMONES AND THE METABOLISM OF FATS, PROTEINS, AND CARBOHYDRATES FROM FOOD. SOURCES : BREAKFAST CEREALS, LIVER, KIDNEY, MEATS AND SEEDS. ASCORBIC ACID (VITAMIN C): HELPS IN COLLAGEN SYNTHESIS; BONE AND TOOTH FORMATION, STRENGTHENING BLOOD VESSEL WALLS, IMPROVING IMMUNE SYSTEM FUNCTION, INCREASING ABSORPTION AND UTILIZATION OF IRON SOURCES : CITRUS FRUITS, PEPPERS, KIWI, STRAWBERRIE AND BROCCOLI B COMPLEX VITAMINS

33. CALCIUM NEEDED FOR BONE GROWTH AND STRENGTH, BLOOD CLOTTING & MUSCLE CONTRACTION SOURCES : MILK , FORTIFIED NONDAIRY ALTERNATIVES LIKE SOY MILK, YOGURT, HARD CHEESES, FORTIFIED CEREALS, KALE COPPER HELPS YOUR BODY PROCESS IRON SOURCES : SEAFOOD, NUTS, SEEDS, WHEAT BRAN CEREALS, WHOLE GRAINS MINERALS

34. CHROMIUM HELPS CONTROL BLOOD SUGAR LEVELS SOURCES : BROCCOLI, POTATOES, MEATS, POULTRY, FISH IODINE   HELPS MAKE THYROID HORMONES SOURCES : SEAWEED, SEAFOOD, DAIRY PRODUCTS, PROCESSED FOODS, IODIZED SALT IRON NEEDED FOR RED BLOOD CELLS AND MANY ENZYMES SOURCES : FORTIFIED CEREALS, BEANS, LENTILS, BEEF, TURKEY (DARK MEAT), SOY BEANS, SPINACH MINERALS

35. MAGNESIUM HELPS WITH HEART RHYTHM, MUSCLE AND NERVE FUNCTION, BONE STRENGTH SOURCES : GREEN LEAFY VEGETABLES, NUTS, DAIRY, SOYBEANS, POTATOES, WHOLE WHEAT, QUINOA MANGANESE HELPS FORM BONES AND MAKE SOME ENZYMES SOURCES : NUTS, BEANS AND OTHER LEGUMES, TEA, WHOLE GRAINS MINERALS

36. PHOSPHORUS HELPS MAKE ENERGY. NEEDED FOR BONE GROWTH. SOURCES : MILK AND OTHER DAIRY PRODUCTS, PEAS, MEAT, EGGS, SOME CEREALS AND BREADS POTASSIUM HELPS CONTROL BLOOD PRESSURE, MAKES KIDNEY STONES LESS LIKELY SOURCES : POTATOES , BANANAS, YOGURT, MILK, SOYBEAN SELENIUM PROTECTS CELLS FROM DAMAGE. HELPS MANAGE THYROID HORMONE SOURCES : ORGAN MEATS, SEAFOOD, DAIRY, SOME PLANTS (IF GROWN IN SOIL WITH SELENIUM), BRAZIL NUTS   MINERALS

37. SODIUM IMPORTANT FOR FLUID BALANCE   SOURCES : FOODS MADE WITH ADDED SALT, SUCH AS PROCESSED AND RESTAURANT FOODS ZINC SUPPORTS YOUR IMMUNE SYSTEM AND NERVE FUNCTION. ALSO IMPORTANT FOR REPRODUCTION. SOURCES : RED MEATS, SOME SEAFOOD, FORTIFIED CEREALS MINERALS

38. C O L O U R WHEEL OF FRUITS AND VEGETABLE EAT FIVE SERVING OF FRUITS AND VEGETABLES A DAY. EATING FRUITS AND VEGETABLES OF A VARIETY OF DIFFERENT C O L O U R , ONE CAN GET THE BEST ALL AROUND HEALTH BENEFITS

39. RICH IN THE CARTENOID LYCOPENE PROVIDE PROTECTION FROM HEALTH CONDITIONS SUCH AS PROSTATE CANCER AS WELL AS HEART AND LUNG DISEASE . BENEFITS OF RED FRUITS AND VEGETABLES

40. RICH IN CANCER BLOCKING CHEMICALS LIKE SULPHORAPHANE, ISOCYANATE,INDOLES WHICH INHIBIT THE ACTION OF CARCINOGENS FOUND IN: SPINACH, AVOCADOS , ASPARAGUS, KALE, CABBAGE , KIWI FRUIT , GREEN TEA , GREEN HERBS (MINT, ROSEMARY , THYME, BASIL) BENEFITS OF GREEN FRUITS AND VEGETABLES

41. PROVIDES LUTEIN AND ZEAXANTHIN WHICH IS IMPORTANT FOR EYE HEALTH HIGH IN VITAMIN A CONTENT FOUND IN: CARROTS, SWEET POTATOES, YELLOW PEPPERS, ORANGE, BANANA , PINEAPPLE , MANGO , PUMPKIN, APRICOTS , PEACHES , CANTALOUPE , CORN , WINTER SQUASH . BENEFITS OF ORANGE AND YELLOW FRUITS AND VEGETABLES

42. INCLUDE ANTHOCYANINS THAT SUPPORT RETINAL HEALTH ,REDUCE CHOLESTEROL BOOST IMMUNE SYSTEM FIGHT INFLAMMATION REDUCE TUMOR GROWTH LIMIT THE ACTIVITY OF CANCER CELLS FOUND IN: BLUEBERRIES , BLACKBERRIES, EGGPLANT, PLUMS, FIGS, PRUNES , PURPLE CABBAGE BENEFITS OF BLUE AND PURPLE FRUITS AND VEGETABLES

43. HIGH IN POTASSIUM THAT LOWERS THE RISK OF STROKE, BLOOD PRESSURE, DECREASE CHOLESTROL CONTAINS ALLICIN THAT ACTIVATES NATURAL KILLER B AND T CELLS WHICH REDUCE THE RISK OF COLON CANCER AND PROSTATE CANCER. FOUND IN ONION, CAULIFLOWER ,GARLIC, RADISH,MUSHROOMS BENEFITS OF WHITE AND BROWN FRUITS AND VEGETABLES

44. List of the CALORIE intakes for MALES and FEMALE of different ages Person Calorie requirements Sedentary children: 2–8 years 1,000–1,400 Active children: 2–8 years 1,000–2,000 Females: 9–13 years 1,400–2,200 Males: 9–13 years 1,600–2,600 Active females: 14–30 years 2,400 Sedentary females: 14–30 years 1,800–2,000 Active males: 14–30 years 2,800–3,200 Sedentary males: 14–30 years 2,000–2,600 Active people: 30 years and over 2,000–3,000 Sedentary people: 30 years and over 1,600–2,400

45. PROMOTES HEALTH AND FITNESS BUILDS HEALTHY BONES AND MUSCLES REDUCES THE RISK OF DEVELOPING OBESITY AND RISK FACTORS FOR TYPE 2 DIABETES AND HEART DISEASE REDUCES THE SYMPTOMS OF ANXIETY AND DEPRESSION CAN POSITIVELY AFFECT CONCENTRATION, MEMORY BENEFITS OF PHYSICAL ACTIVITY

46. AEROBIC ACTIVITIES : MOST OF THE 30-45 OR MORE MINUTES PER DAY SHOULD BE EITHER MODERATE- OR VIGOROUS-INTENSITY AEROBIC PHYSICAL ACTIVITY. INCLUDE VIGOROUS-INTENSITY PHYSICAL ACTIVITY AT LEAST 3-5 DAYS PER WEEK. MUSCLE-STRENGTHENING ACTIVITIES : INCLUDE MUSCLE-STRENGTHENING PHYSICAL ACTIVITY ON AT LEAST 2-3 DAYS OF THE WEEK BONE-STRENGTHENING ACTIVITIES : INCLUDE BONE-STRENGTHENING PHYSICAL ACTIVITY ON AT LEAST 2- 3 DAYS OF THE WEEK, TYPES OF PHYSICAL ACTIVITY

47. Eat variety of foods to ensure a Balanced Diet. Ensure adequate and appropriate diets for Children, Adolescents and Adults both in health and sickness. Eat plenty of Vegetables and Fruits. Ensure minimum use of Edible oils and Animal foods and very less use of Ghee / Butter / Vanaspati. Restrict Salt intake to minimum Exercise regularly and be physically active to maintain ideal body weight Adopt right pre-cooking processes and appropriate cooking methods. Drink plenty of water and take beverages in moderation. Minimize the use of processed and packed food rich in salt, sugar and fats & oils. DIETARY GUIDELINES FOR HEALTHY LIVING

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