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Dr. Shilpa Dobhada Paramount Healthcare TPA
Dr. Shilpa Dobhada Paramount Healthcare TPA

Dr. Shilpa Dobhada Paramount Healthcare TPA

Nutrition isis the

it intake

imp? of food in

relation to the body's dietary

needs necessary for health and

growth.

Most important in disease prevention and achieving good health.

It is better to eat a diet with a variety than to concentrate on

Healthy eating means

Consuming the RIGHT QUANTITIES of foods from all food groups at RIGHT TIME.

the Right Amount of Calories for

veryone has a personal calorie limit

Intake

Gender

Age (years)

Sedentary

Child

2-3

1,000

Female

 

4-8

1,200

9-13

1,600

14-18

1,800

19-30

2,000

31-50

1,800

51+

1,600

Male

 

4-8

1,400

9-13

1,800

14-18

2,200

19-30

2,400

31-50

2,200

51+

2,000

Moderately

Active

Active

1,000-1,400

1,000-1,400

1,400-1,600

1,600-2,000

2,000

1,400-1,800

1,800-2,200

  • 2,000- 2,400

2,200

2,000

1,800

2,400

2,200

2,000-2,200

1,400-1,600

1,800-2,200

2,400-2,800

2,600-2,800

2,400-2,600

2,200-2,400

1,600-2,000

2,000-2,600

2,800-3,200

3,000

2,800-

3,000

2,400-2,800

Essential Nutrients

Nutrients are the components of food that we need to survive.

SIX essential nutrients:

Carbohydrates Proteins Fats Vitamins Minerals Water.

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1 serving equals:

  • 1 slice of whole-grain bread

1/2 cup of cooked rice or pasta

1/2 cup of mashed potatoes 3-4 small crackers

  • 1 small pancake or waffle

  • 2 medium-sized cookies

1/2 cup cooked vegetables

  • 1 cup (4 leaves) lettuce

  • 1 small baked potato

3/4 cup vegetable juice

  • 1 medium apple

1/2 grapefruit or mango

1/2 cup berries

  • 1 cup yogurt or milk

  • 1 1/2 ounces of cheddar cheese

  • 1 chicken breast

They are refined sugars that have very little nutritional value to the body, so it' is

They are refined sugars that have very little nutritional value to the body, so it' is advisable that their consumption be limited to small quantities.

In comparison to complex carbohydrates, simple carbohydrates are digested more quickly, because they have a very simple chemical structure.

Simple carbohydrates are simple sugars with a chemical structure that is composed of one or two

Simple carbohydrates are simple sugars with a chemical structure that is composed of one or two sugars.

These sugars are mostly rich in fiber, vitamins and minerals. Due to their complexity, they take a little longer to digest, and they don't raise the sugar levels in the blood as quickly as simple carbohydrates.

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Proteins

Proteins Pulses Sprouts Fish Meat 08/09/16

Pulses

Sprouts

Fish

Meat

Proteins Pulses Sprouts Fish Meat 08/09/16

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Proteins Amaranth - Choti Cholai 08/09/16
Proteins Amaranth - Choti Cholai 08/09/16

Proteins

Amaranth - Choti Cholai

Proteins Amaranth - Choti Cholai 08/09/16

What are fats?

Fats are organic compounds made up of carbon, hydrogen, and oxygen.

They are a source of energy in foods.

Fats belong to a group of lipids - comes in liquid or solid form.

All fats are combinations of saturated and unsaturated fatty acids.

Essential fatty acids are the most important nutrients -- more important than vitamins, minerals, or even proteins. Because, without them, there is no life.

The

are the foundation of life ener

Essential fatty acids are truly

essential:

Brain cell function and nervous system activity Hormones & intra-cellular messengers Glandular function and immune system operation Hemoglobin oxygen-transport system Cell wall function:

passing oxygen into the cell passing nutrients into the cell keeping foreign bodies out of the cell Di estive-tract o eration:

Sources of fats

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Some saturated fat is necessary in the diet.

As it is absorbed in the intestines, it

carries the fat-soluble vitamins A, D, E, and K. Without that fat, vitamin deficiency results.

Saturated fats and cholesterol are built into cell membranes, strengthening cell walls so they

keep their shape & saturated fat is used by the liver to construct cholesterol. Sunshine converts cholesterol to Vitamin

The problem with trans fats is that while the "business end" (the chemically active part) is messed up, the "anchor end" (the part that is attached to the cell wall) is unchanged. So they take up their position in the cell wall, like a guard on the fortress wall.

But like a bad guard, they don't do their job! They let foreign invaders pass

Partially hydrogenated oils make you gain weight the same way that saturated fats do -- by making you consume even more fat to get the essential fatty acids you need.

Picture it like this.

The trans fats are now the guards along the watchtower. The essential fatty acids (the support troops) are waiting outside to get into the fort (the cell), so they can be distributed along the watchtower (the cell wall).

But guards won't let them in! So they have to find someplace to stay in town. Over time, more and more troops are finding lodging in town. So new houses (fat cells)

Eat Fewer Empty Calories

Empty calories are calories from food that provide calories but few/no nutrients.

Eg.: candy, soda or fruit- flavored drinks, fats that are solid at room temperature

Negative Calorie Foods

Foods that burn more calories in the process of chewing & digestion.

The vegetables, fruits and spices on this negative calorie food list are loaded with vitamins and minerals.

These foods boost metabolism and enzyme production, trigger your body's fat-burning physiology

Negative Calorie Foods

Boost your metabolism, helping fat-burning vs. fat-storage. Increase your overall energy. Control the appetite reducing your hunger pangs. Are gentle diuretics, eliminating excess water from your body. Stabilize your blood-sugar levels - hence your mood Improve your digestion and cleanse the colon Cleanse your liver (fat-burning organ) so it can burn fat more efficiently Have an anti-inflammatory effect, improving your circulation Lower your blood cholesterol levels Promote an increased mental focus and clarity Lower stress, anxiety and depression Help you get a sound, restful sleep Rejuvenate your skin, make your hair shinier, strengthen your nails Are no-fat, guilt-free delicious snacks - if you prepare them correctly

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Fiber is the part of food that cannot be digested or broken down by the human body. It passes through our body intact, cleaning our intestines as it travels through - Fiber acts as a scrub brush for the intestines. Thus fiber promotes good intestinal function, although it adds little energy or calories to the diet.

Low fiber diets are associated with constipation, irritable bowel syndrome, diverticulosis and colon cancer. High fiber diets tend to prevent these problems and diseases.

High fiber diet reduces the risk of heart disease and diabetes.

Some tips to increase fiber in your diet:

Eat some form of whole oat cereal or other high fiber cereal at breakfast.

Eat fresh fruit instead of drinking juice.

Use whole grain products, such as whole-wheat pasta, breads and whole grains such as brown rice instead of refined grains.

Add vegetables to sandwiches, pizza, pasta, soups and other entrees.

Try to eat beans a couple of times per week.

Have a handful of nuts as a healthy snack or garnish salads with a tablespoon of sunflower or pumpkin seeds.

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Vitamins:

Substances that your body needs to grow and develop normally in small quantities.

There are 13 vitamins

Fat soluble - A, D, E, K

Water soluble - B & C

Vitamin B : –

Thiamine (B1) Riboflavin Niacin (B3) Pantothenic acid Biotin Pyridoxine (B6) Vitamin B-12 Folate (B9)

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important to prevent bone loss and osteoporosis.

Vitamin D is essential for bone health with benefits such as protecting against colds and fighting depression.

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important to prevent bone loss and osteoporosis . Vitamin D is essential for bone health with
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Deficiencies:

Vitamin A

The deficiency of vitamin leads to skin changes and to night blindness or failure of dark adaptation due to the effects of deficiency on retina.

Vitamin D

Deficiency of vitamin D causes rickets in children and osteomalacia in adults.

Vitamin K

Deficiency results in impaired blood clotting, usually demonstrated by tests that measure clotting time. Symptoms include easy bruising and bleeding diathesis. In infants, vitamin K deficiency may result in intracranial hemorrhage.

Vitamin C

Deficiency causes scurvy, anemia, decreased ability to fight infections, slow metabolism which may result in weight gain and dryness.

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Thiamine (B1)

Deficiency of this vitamin causes beriberi.

Riboflavin (B2)

Deficiency leads to fissures in the corners of the mouth, inflammation of the

tongue showing a reddish purple coloration and skin disease.

Nicotinic acid or Niacin (B3)

Deficiency state in humans causes skin disease, diarrhea, dementia, and ultimately death.

Pyridoxine (B6)

Deficiency can result in central nervous system disturbances e.g. convulsions in infants, More generally the effects of deficiency include inadequate growth or weight loss and anemia due to the role of B6 in the manufacture of hemoglobin.

Folic Acid (B9)

Deficiency during pregnancy is associated with birth defects, such as neural tube

defects

Cyanocobalamin (B12)

Deficiency results in megaloblastic anemia.

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Schedule three meals a day into your routine.

It's important to be nourished adequately

throughout the day to prevent fatigue and to

perform at an optimal level.

Eat less in the evening if you are no longer

exercising throughout the remainder of the

Eat day. a healthy breakfast. Include grains and

fruits.

Try a high-fibre cereal with low fat milk and

Eating sliced bananas. small frequent meals can be less

taxing on your digestive system.

Snack between meals to curb your appetite

and provide a little energy. Try a piece of

fruit or a few crackers with peanut butter.

Do not let yourself become so hungry as to overeat at mealtime. Overeating burdens your digestive system.

Drinking water or having a small bowl of soup before meals may keep you from overeating at your meal. Drink plenty of clean water to aid in flushing toxins and the waste products of natural cell metabolism.

Eat slowly and chew your food thoroughly to aid in your digestion. Take time to savor your food. Choose a variety of fruits and vegetables that are deep in color, such as the dark orange of a carrot or the deep green of spinach. They contain more nutrients.

Eliminate sugars or choose an unrefined sugar, such as turbinado or hone

Antioxidant

An antioxidant is a molecule that inhibits the oxidation of other molecules.

Oxidation is a chemical reaction that transfers electrons or hydrogen from a substance to an oxidizing agent.

Oxidation reactions can produce free radicals.

Adding antioxidant-rich fruits and vegetables to your daily diet will strengthen your ability to fight infection and disease.

Antioxidants are man-made or natural substances that may prevent or delay some types of cell damage.

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Fruit should be eaten alone and as a whole on

an empty stomach

The digestive process works very quickly and our body uses different enzymes to digest the fruit.

When fruits are eaten alone, your stomach can more easily process all of the nutrients, fiber and the simple sugars contained in the fruit.

If you eat fruit close to a meal, especially right after a larger meal and combine with other foods, it's held in the stomach too long along with other foods and will rot and ferment in the gut.

If you experience indigestion, heartburn, burping and other digestive discomforts and you blame on the meal - it could be the combination of the food, the fermentation with fruit that causes your upset stomach.

If left uncontrolled it could lead to other health problems that

Applying this rule is very simple

Aim to have a fruit about 1 hour before a meal or 2

hours after your meal.

For heavier meals, like pasta or burgers, you need

to let that food digest for even longer before you add

fruit with all its acid into your stomach, about 3-4

hours.

If you've just had a mixed green salad for lunch,

same rules apply but for a much shorter time, about

1.5 hours.

Definitely avoid eating fruit close to bedtime as

there's plenty of sugar in fruit to spike up your

energy and keep you up when you need your sleep

Thank You 08/09/16

Thank You

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