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Diet Management
*
Oh God, give us food which does not cause any disease and also gives us strength
- Yahurveda
He, who takes food in proper measure lives a long life and lives without disease, gets strength and alertness of mind. However, his children are born healthy and without any deformity or disease.
- Mahabharata
What is Nutrition ?
Nutrition
are the different processes of taking food or nutrients into
the body and absorbing them.
Nutrients
are substances that provide energy for growth, repair, and
cell development.
How FOOD Becomes YOU
Ingestion
|
digestion
|
Absorption
|
Transportation
|
Utilization
|
Excretion
Nutrients constituents in food.. supplied to
the body in suitable amounts.
Carbohydrates
Fats
Proteins
Minerals
Vitamins
water
CHOour main source of energy
Proteinsgrowth, repair of muscle & body tissues
Fats energy source, imp in relation to fat soluble vitamins
Minerals inorganic elements in the body & which are critical to its normal functions
Vitaminswater and fat soluble vitamins play important roles in many chemical processes in the body
Water essential to normal body function - as a vehicle for carrying other nutrients and 60% of the human body is water
Roughagethe fibrous indigestible portion of our diet essential to health of the digestive system
Height
Weight
Ideal Body Weight:Male : Height (cms) - 100 = ___________ KgsFemale : Height (cms) - 105 = ___________ Kgs3) BMI (Body Mass Index)
BMI = Weight (Kgs) / Height (m)2Lets assess ourselves !
4) Body Fat Percentage
5 ) Visceral Fat
MALEFEMALE< 10 %Low< 20 %10 20 %Normal20 30 %20 25 %High30 35 %>25 %Very High> 35 %1-9Healthy10 - 14High> 15Very High6) BMR (Basal Metabolic Rate)
Male: Wt. (Kg) * 1 * 24 (hrs) = _____ Kcal
Female: Wt. (Kg) * 0.9 * 24 = _____ Kcal
7) Waist
Male: 90 cms
Female: 80 cms
Energy Calculations
1 gm of CHO yields 4 Kcal1 gm of Protein yields 4 Kcal1 gm of Fat yields 9 Kcal1 ml of Alcohol yields-- 7 Kcal (approx.)Three major types of fat
SATURATED FATS ------- BADMeat, Butter, coconut oil, milk chocolate, creams, Ghee, cheese, whole milkUNSATURATED FATS ------- GOODMonounsaturated (PUFA): olive oil, nut oilsPolyunsaturated (MUFA): corn oil, vegetable oils, soy etc.TRANS FATS -------- BAD Manufactured fats. Liquid Solid (hydrogenation) , Reheating of fat/oilFood Group Plan/ Food Pyramid
VEGETABLES: 3 TO 5 SERVINGS PER DAY
FRUITS: 2 TO 4 SERVINGS PER DAY
MEAT, POULTRY, FISH, AND ALTERNATES:
2 TO 3 SERVINGS PER DAY
MILK, CHEESE, AND YOGURT: 2 SERVINGS PER DAY
FATS, SWEETS, AND ALCOHOLIC BEVERAGES:
USE SPARINGLY
Read the label carefully
Remember !
Drink plenty of water through out the day
No fasting or feasting
Eat small and frequent meals
Never skip your breakfast
Consume whole grains and pulses often
Minimize the consumption of salt, sugar, fats and oils
Minimum 2 servings of low fat
milk and its products
Cont.
Roasted Channa, Wheat, Bajra, soyabean; Oats ; Butter Milk; Lemon Water; Nuts; Salad; High fiber wheat biscuits; Sprouts; Puffed rice, etc are some healthy snack optionsPrefer boiling, roasting, grilling, baking, steaming over fryingDo some physical activity regularlyfor minimum 30 mins.
Keep on setting small and healthy goals !Welcome to corporate world
- Lean to manage stress
Cont.
Examine your dietLower your salt intake
Lower the intake of refined sugars and carbs
Lower your caffeine intake
Drink lots of water
Get a minimum of 6 8 hours of continuous restTalk things out with someone you trust- a family member or a good friendMake an increased effort to organize your lifeFill your life with fun things to do !!DIET FOR STRESS MANAGEMENT
1) Eat a wide variety of colorful foods
Make your plate colorful with vegetables and salads. The red, purple, blue, yellow, orange, green vegetables and fruits have loads of vitamin C, beta-carotene and other antioxidants and nutrients that help fight stress.2) Consume complex carbohydrates instead of simple carbohydrates
They are known to support the optimum levels of serotonin in the brain which increases the feelings of well being and reduces cravings caused by stress. Fiber also helps lower the LDL or 'bad' cholesterol levels.4) Lean proteins are good for relieving stress
Chicken, fish, lean meats, and tofu are lean proteins that are useful in managing stress. They are good sources of tryptophan which is the building block for serotonin and melatonin, both of which are good stress busters since they support a calm and optimistic mood throughout the day.3) Eat more of vitamin C and other anti-oxidant foods
Vitamin C promotes serotonin production that helps reduce stress. Vitamin C & E have a therapeutic effect on stress related memory deficits and cognitive dysfunction. Tomato and citrus fruits such as oranges, lemons,Lime and grapefruit are powerful anti-oxidants.
Strawberries and kale are also rich in vitamin C.5) Calcium and magnesium, too, are wonderful stress busters
Magnesium and calcium are two very important minerals for metabolic processes in the body, though both function differently (almost opposite). For example, calcium excites the nerves whereas magnesium calms them down.6) Onions and garlic are also stress management foods
Rich in potassium and onion is rich in vitamin B6 as well. These nutrients are essential in the production of serotonin, which is known to reduce stress. Vitamin B6 is also essential for production of melatonin that promotes a good night's sleep and epinephrine and non epinephrine that help us respond to stress.Cont.
7) Quit smoking and avoid alcohol during stress
Smoking and alcohol may give you a high for a short time but ultimately they are nothing but trouble. Alcohol releases excess adrenaline that results in nervousness, lack of sleep and anxiety - all of which promote stress. Similarly, smoking can result in cancer, heart disease, lung diseases and tension which cause further stress.Exercises
A UNIQUE MEDICAL WELLNESS PROGRAM
Total Wellness
Wellmed considers not only diet and exercise, but many other dimensions of a patients total wellness.Emotional and social health (e.g., positive relationships and social support)A sense of contribution and financial health (e.g., work, career, financial security)Personal growth (e.g., life satisfaction, sense of purpose)Since all of these dimensions can affect a patients health, they are all considered when assessing a clients total wellness.
Wellness: The New Health Goal
You can make Wellness a part of your life by.
Recognizing the Health Risk Factors Annual Medical Check-Up Self AnalysisReducing the Health Risk Factors Lifestyle ModificationTHANK YOU
Garima Arora
Wellness Co-ordinator
Intermed Healthcare
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