How healthy are you

HOW HEALTHY ARE YOU

PRESENTER :Tanvee PatwardhanClinical Nutritionist

WEEKEND ??

WHAT ARE LIFESTYLE DISEASES ?

Any condition — e.g., obesity, hypertension, cardiovascular disease, and some cancers

that is attributable, at least in part, to lifestyle choices.

e.g., diet, smoking, alcohol and drugs, exercise, etc.

Diet Sedentary

Lifestyle Alchohol Smoking Tobacco Lack of Exercise Knowledge Attitude

Lifestyle Diseases

NUTRITION FOR YOUNG• Nutrition ---------

Lot of fluids for hydration - 3 litres Variety of colors in the food High fibre food – 15 grams Plenty of fruits – 2-3 fruits Introduction of greens Nuts Good amount of proteins – high biological

value

• Exercise ------ Daily an hour minimum required. Sports

or any outdoor exercise

DIET PLAN Early Morning – 1 Glass milk + Strawberry

syrup/ Hersheys + 1 Banana Breakfast – 1 vegetable Paratha / Ghee

Vegetable Idli/ Vegetable Pancake + 3 Walnuts

Mid Morning – Carrot Halwa / Fruit Juice/ Apple

Lunch – Small Roti + 1 katori vegetable + Rice + Daal + Curd/ Buttermilk

Snacks – 3 GRD Biscuits + 1 glass milk Dinner – Same as lunch + Soup Before Sleep – 1 cup milk + 1 Banana

OBESITY

Excess body fat has accumulated to the extent that it may have an adverse effect on health, leading to reduced life expectancy or increased health problems.

Diet : high fibre foods that decrease cholesterol as well as weight

OBESITY DIET Early Morning – 1 glass warm water + 1

tsp honey Before Walk – ½ Apple1 hour walk daily Breakfast – 1 glass cow’s milk + Oats + 2

tsp Protein powder/ Rajgeera/ Egg White Mid Morning – 1 carrot + 2 Threptin

Biscuits Lunch – Liquids before + Moderate lunch Snacks – 1 Fruit + Proteins Dinner – Same as lunch

AVOID : Sweets, sugar, potato, sago, groundnuts,

junk, too many carbohydrates Avoid skipping meals

NUTRITION FOR ADULTS

NUTRITION -------- High biological proteins –

60 to 70g as per body expenditure

High fibre – 20- 25 grams Antioxidants Calcium & Vitamins

• EXERCISE ----- 1 to 2 hours heavy workout or yoga with combination of meditation

DIABETES

Diabetes is a chronic (lifelong) disease marked by high levels of sugar in the blood.

Causes can be hereditary, lifestyle or stress induced.

Type 1, Type 2 and Gestational

Diet : High fibre, low sugar and exercise regime

DIET TIPS

ALLOWED AVOIDED1) Jowar, Bajra, ½ katori rice,

wheatSago, Maize, too much rice, maida

2) Masoor, Matki, black beans, Moong

Chana, Chole, Rajma, Harbara, Besan

3) Cow’s Milk, Curd, Buttermilk, Paneer, Tofu

Cheese, Basundi, Rasmalai, Khoa

4) Apple, Orange, Sweet Lime, Watermelon, Muskmelon, Jamun, Pear, Peach, Pomogranate

Banana, Jackfruit, Chickoo, Mango, Grapes

5) Carbonated Beverages, Panipuri, Misal, Vadapav, Samosa, Idli, Dosa

NUTRTION IN PREGNANCY

NUTRITION ----- Plenty of liquids – 4-5 litres High fibre – 30 to 35 grams Good protein 80-90 grams Iron, calcium, B12,

antioxidants Fats

• EXERCISE ---------Moderate exercise , yoga & meditation

HYPERTENSION Hypertension is the

term used to describe high blood pressure.

Normal B.P by WHO standards is 110/70 mm/Hg

Diet : High Fibre, Salt Restricted and Exercise Regime.

CONSTIPATION & PILES Lifestyle, wrong

bowel habits & irregular eating habits can lead to constipation and piles.

If not treated on time can aggrevate which may require surgery

Diet : high fibre and plenty of water.

LIFESTYLE DISEASES

LIFESTYLE

DISEASES

B12 DEFICIENCY

OSTEOPOROSIS

DIGESTIVE DISEASES

IRON DEFICIENCY ANEMIA

FOOD GUIDE PYRAMID

IDEAL DIET PLAN

Early Morning --- 1 glass water + 2 tsp flaxseed powder

Breakfast ---1 glass Cow’s Milk + 2 Dates + Oat Flakes / Paratha + Curd/ Chapati + Vegetable/ Upma/ Brown Bread Egg White Sandwich

Mid Morning ---- 2 Fruits + 3 Almonds

Lunch ------Chapati + Greens + 1 bowl salad + Daal + little rice + Buttermilk / Curd

Snacks ----Fresh Soup / Fruit Juice /

Coconut Water Dinner ---- Same as lunch ( no

curd ) Before Sleep --- 2 glasses water

THANK YOU

Call For Queries On:

8888288884Or you can visit our site:

http://www.healinghandsclinic.co.in/