Why diet is important or why are you talking about diet and nutrition

in this grooming workshop???

How does your diet affect your appearance?

• The answer starts with a question.

• What do you see in a person you meet at first?

• Looks? Behavior? Way of talking? Confidence level? These should be enough for first impression, I assume.

• Looks comprise of your physique ( skin, hair, weight, etc), dressing , accessories, and style.

• But , what about others???

• Your physique is as you know, directly related with your diet and nutrition intake.

• But you might not be aware of effect of nutrition on behavior, confidence, mood swing !!!

• So, we will go through all these because a complete personality, even with great looks is not complete , without a cool, calm and willful you inside.•Let me share you an example

Like Your body , your diet should be unique

• Following random, or blindly followed, ‘ zero sugar’ diet, some patients complained of feeling nervous while interacting with people, unable to impress them, and despite having good looks, felt lack of confidence in dealing with emotional or professional things.

• We explained them that this is nothing but the result of Reactive Hypoglycemia, which creates low serotonin levels, affecting neurotransmitter of well being. That leads to anxiety, lack of confidence, and mood swings.

• This is actually complex mechanism, but what I want to say is that lack of any essential nutrient will have its adverse effect on your personality and well being, apart from their effect on your outer look.

Project yourself like never before

• Food is more than calories and helps individuals feel better by assigning a detox, cleanser, and a customized meal program.

• We are here to help you feel great and look great.

• We will walk with you every step of the way to get you to become healthier.

• “ Healthy living should be fun”. A lot of people take this stuff too seriously and is not meant to be that way. So have fun with it. First and foremost , aside from what you eat and drink and the other daily basics.

• Connect to what you are passionate about every single day.

Food describes you !!!

• Research suggests it's possible to increase confidence and reduce anger, anxiety, depression, addictive behaviors, and more with foods and supplements.

• We've all heard the expression "You are what you eat.“• But if emerging research is any indication, it might be more

accurate to say, "Who we are is what we eat." It turns out, what we take in-whether food, liquid, or supplement-is a factor in both our moment-to-moment moods and even our long-term self-perceptions and relationships with others.

• It controls our motivation, outgoingness, over-sensitivity, and compulsiveness.

• Because nutrition dominates neurological and hormonal influences on the brain, it can affect countless behavior patterns that most view as character-driven.

Smart Healthy Diet• The smart diet plan is a

permanent lifestyle change that teaches you how to naturally reduce the number of calories you consume by selecting fresh, minimally processed foods that are rich in nutrients in relation to their caloric values.

Foods

• The smart healthy diet categorizes food into 5 groups….

Free foods – eat at your will

• Most low-calorie vegetables which the dieter does not count against their daily calorie limit. Because many participants do not eat vegetables much, so this is motivation for them to eat as many as they can. It has been suggested that someone could eat more calories eating free foods and gain weight, but this in reality has not been the case since participants cannot eat the volume of vegetables to gain weight.

• Eating free foods in possible quantities give you feeling of fullness, while trying to stay under your daily calorie count.

• When you do not feel hungry and see weight loss, your view towards diet values will change positively.

Other food categories …

• Basic FoodsStaples such as baked potatoes, rice, fruits, lean meats. Foods where calories count against the daily calorie limit but the dieter should try to eat as much as possible.

• Single Portion FoodsFoods that are acceptable in reasonable amounts , such as spaghetti, ice cream.

• Modified FoodsFoods that have low-calorie options or can be prepared in lower calorie fashion such as cheeseburgers, fries, and milk.

• Limited FoodsFoods that are not forbidden just should be limited to once a week such as Lasagna.

Food groups

• There are 5 main food groups.

• Carbohydrate

• Protein

• Fats & Sugars

• Vitamin & minerals ( fruits & vegetables )

• Water ( milk & milk products )

Balanced meal plan

• Protein,

• Pulses, beans, eggs, fruits

GROW

• Vit. , minerals, water

• Fruits and vegs.

GLOW• Carbohyd

rate, fat

• Cereals, oats, all seeds

• dry fruits

GO

Food plate

•Good nutrition is the key to good mental and physical health.•Eating a balanced diet is an important part of good health for everyone.•The kind and amount of food you eat affects the way you feel and how your body works.

RIGHT NUTRITION

Right nutrition

• 5 benefits of right nutrition

• Right nutrition offers numerous health benefits.

• Right nutrition means keeping balance between lean proteins, carbs, and fats and doesn’t mean starving yourself at all.

• Let’s see how it helps..

1. Heart health

• A diet low fats, cholesterol and sodium can lower your risk of heart disease.

• A type of fat play a major role in your risk level• Saturated and trans fat found in fried foods,

packed snacks palm oil, margarine, cake cookies etc.. Increases risk of heart diseases and should be avoided or minimized.

• Heart friendly foods are whole grains, low fat dairy, fruits, vegs.

2. Bone & teeth

• A diet rich in ca keeps your bone and teeth strong and prevent osteoporosis.

• Low fat dairy products such as milk cheese yogurt, dark green vegs, makhana, soya products are good source of calcium.

• Vit. D help your body to absorb calcium so choose products fortified with vit d

3.Energy levels

• Increased energy levels are the immediate benefits of switching to a healthy diet. Eliminating excess fats, sugars and refined carbohydrates helps prevent blood sugar fluctuations. Examples of refined carbohydrates include candy and white breads.

• Unprocessed carbohydrates including whole grains, fruits and vegetables are most nutritious. This allows you to maintain steady blood sugar and energy levels as a result.

• Small, frequent meals also help maintain energy.• In addition, eating a healthy breakfast helps keep

you energized throughout the day.

4.Brain health

• Proper nutrition increases blood flow to your brain, protecting brain cells and helping to prevent Alzheimer’s disease.

• For a brain healthy diet, avoid fried foods and favor baked, steamed foods.

• Also, eat dark fruits and vegetables such as spinach, broccoli, raisins, blueberries, raspberries, plums and cherries.

• Almonds, walnuts, and other nuts are great sources of vitamin E, which along with other vitamins, also helps fight Alzheimer’s disease.

• .

5. Weight control

• To prevent weight gain, you must eat no more calories than you burn each day.

• For weight loss, you must eat fewer calories than your body burns daily.

• Healthy and nutrient-dense foods, such as fruits, vegetables, whole grains and lean proteins, typically contain fewer calories than sodas, sweets and fast food meals.

• Shedding excess pounds reduces your risk of obesity-related conditions such as type-2 diabetes, clogged arteries and thyroid dysfunction

WHAT IS IDEAL WEIGHT ?

• It should be according to your height and age.

• Ideal weight chart.

• BMI, calories etc

• This is basically the weight where you are the healthiest , you look and feel great, everything in your body is working the way it should.

Ideal size

• Waist circumference

• WHO says that waist circumference above 35 inches in woman and 40 inches in men is upper limit…globally.

• But as per Indian conditions ( genetically prone to heart disease and dm) , 35 inches in men and 32 inches in women should be taken as upper limit of waist circumference.

• Belly fat.. Release Angiotensinogen chemical that Lowers immunity.., Also increases B.P. and cholesterol and increase risk to DM.

Vitamins and minerals

• Vitamins and minerals are considered nutrients because acting together, they perform hundreds of roles in the body. They help bone growth – repair, heal wounds, boost immune system, convert food into energy and repair cellular damage.

• Quality of skin and hair are most important part of your appearance which are directly connected with vitamins and mineral levels of your body.

• We use various skin product to lighten discoloration conceals wrinkles and even get fix all the skin issues we may have.

• But the most important thing is that, all this product will work well if only skin is healthy from within.

• We spend lots of time considering what we put on over faces but how much you think about clear skin diet.

• This requires right amount of vitamins, minerals and other essential nutrition.

Skin : Complexion improvers

• These foods are proven complexion improvers

• Beauty benefits: a fresh look.

• Eat right or take more:

• Vitamin A (beta carotene) like sweet potatoes, orange, red bell paper, tomatoes, spinach, dark green vegetables.

• Vitamin A replace old cells with new one and make the skin surface smooth.

Beauty benefit - Glow & Clarity

• Iron and zinc helps to health skin functioning it contributes to cell production and helping glow skin.

• Whole grains and protein, helps to reduced acne and gives clear skin.

• Low-glycemic diet helps to clear the pimples.

• Palak anjeer, dry dates, cereals beetroot are good sources

Face Mapping

Beauty benefit : Sun protection

• Antioxidants protect the skin by controlling the production of free radicals, which is the main reason for damage or death of a cell. Helps in reducing signs of ageing.

• Eat right ;- nuts and seeds are loaded with Vit. E collectively antioxidants acts together like army protecting skin from free radicals, damaging agents introduced by things like uv rays and pollution.

• Mango , broccoli, olive oil , almond , walnut, sunflower seeds, citrus fruits, are good sources, acting as antioxidants.

Beauty benefit : Fewer wrinkles

• Eat-right evidence: fish and fortified eggs, are bursting with omega-3 fatty acids, which fight inflammation in the body caused by sun and stress.

• Inflammation produce Free radicals

which leads to ageing by attacking collagen.• Vitamin C used by body to make the collagen maintain

skin elasticity .• Sources: melons ,sweet lemon, amla, orange, lemon,

broccoli, bell pepper, tomatoes.

Hair care

• Just like the skin, the condition of your hair is an outward sign of inside health.

• The cells that make up each strand of hair require a regular supply of key nutrients.

Nutrients for healthy hair

• Protein ;- your hair are made of protein, that’s why it is important to have good amount of protein in your diet.

• Eggs, soya products, pulses are good source of protein.

• Without enough protein, your hair turns dry, brittle and weak.

• Lower levels of iron also leads to thinning of hair.

Fatty acids are valuable

• Essential fatty acids ;- specially omega 3 fatty acid, play a key role in the health of your skin, hair and nails.

• Omega 3 fatty acids are important fats but our body can not produce it, so we have to take them from outside, from our diet.

• Foods rich in omega 3 fatty acids are..

• Salmon, tuna, other fatty fish.

• Flaxseeds, chia seeds, sunflower seeds,

• Walnuts and almonds ( helps to keep scalp and hair hydrated.)

B12, B6, Folic Acid

• Vitamin B12, B6, and folic acid are also important to your hair.

• Foods with B12 includes meat, poultry, dairy products, fish, sprouts etc.

• White bananas, sweet & white potatoes, spinach are good source of vitamin B6.

• Decreased levels of folic acid leads to slow down of cell division and growth of the hair follicles. Lack of it also leads to premature graying of hair.

• One can get folic acid from plenty of fresh fruits , vegetables, specially citrus fruits and tomatoes, whole grain and fortified grain products, beans and lentils.

Vitamin A

• To make sebum.

• Sebum is and oily substance created by our hairs it provide natural condition for a healthy scalp.

• Without sebum we may experience and itchy scalp dry hair and dandruff.

• Sources: Animal products and orange /yellow colored vegetables which are high beta carotene such as carrot, pumpkin and sweet potatoes.

Zinc & Selenium

• This are good for scalp potassium and good for hair health . Lack of zinc can lead to hair loss and dry flaky scalp.

• Source: Fortified cereals ,whole grains, onions, cheese, mushrooms, oats, sunflower seed, brown rice, soya bean, wheat, brazil nuts, broccoli, spinach.

Vitamin E

• The sun can damage our hair, just like it can damage our skin. so vitamin E is required to protect our hairs from UV rays. Nuts like almond and walnuts help from UV rays.

• Sources: eggs, spinach, nuts and seeds, carrots, avocado, citrus fruits, sweet potatoes, sunflower seeds, olive oil, kiwi, dry apricots, pine , peanuts butter, red or green bell papers ,tomatoes, oregano, olives, papaya.

Biotin

VITAMIN B7 [ BIOTIN]:

• Biotin helps to maintain healthy hair, skin and nails. It’s found many cosmetic products for hair and skin. Biotin deficiency brittle nails thinning of hair and hair fall.

• Sources:

• egg yolk, raspberry, cauliflower, almond, walnut, cheese, peanuts, almond, whole grain, soya product, yeast, milk and milk products, milk barley, meat, fish.

Types of diet

• Various types of diets have been developed keeping in mind needs of different individuals, availability of foods as well as person’s physical condition and health goals.

• Let’s have a quick look of some popular diet followed worldwide.

How easy it is to follow

Its ability to produce short term and long term weight loss.

Nutritional completeness

Safety.

Potential for preventing and managing metabolic disorders like diabetes and heart diseases.

TYPES OF DIET

The Atkins diet ;

• focus on controlling the levels of insulin in the body through low carbohydrate diet.

• If people consume large amount of refined carbohydrate , insulin levels rises and fall rapidly

• Can take high protein and fat.

Zone diet ;

• 40% carbohydrate 30% fats, 30% protein in each meal

• Insulin control + weight loss + body weight control

TYPES OF DIET

Ketogenic diet ; • Earlier used for epilepsy • Reduce carbohydrate - increasing good fat• It allows the body to burn fat as a fuel rather

than carbohydrates.• Good fat like coconuts, avocados, brazil nuts

seeds oily fish , olive oil can be used more.• The diet causes the break down of fat deposits

for fuel and creates substances called ketonesthrough a process called ketosis.

TYPES OF DIET

• Vegan diet ; • Vegan doesn’t eat that is animal based like eggs, dairy and

honey.Weight watcher’s diet ;

• Focus on loosing weight through diet exercise and support network.South beach diet ;

• The south beach diet was started by a cardiologist, focused on the control of the insulin level. Benefits of unrefined simple carbs vs complex carbs. It has 2 phases.

• Phase 1 – no starch, no sugar/fruit/fruit juice/bread/pasta• Phase 2 – whole fruits, whole grains bread & pasta, sweet

potatoes etc

TYPES OF DIET

• Raw food diet ;-

• Food and drinks that are not processed, completely plant based and organic.

• ¾ part of the food intake should be uncooked food

• As it is raw diet, nutrients are intact than cooked food.

Lacto ovo vegetarian -

• Don’t eat animal based food except eggs, dairy , honey.

TYPES OF DIET

• DASH diet ; - ( dietary approaches to stop hypertension )

• For high blood pressure

• Fruit veg whole grains lean protein and low fat dairy

• No saturated fat, sugar, sweets, low sodium low fat

TYPES OF DIET

• Mediterranean diet ;-• Lots of plant based foods, fresh fruits,as a

dessert.• seeds, whole grains, nuts, olive oil as a main

source of fat.• Cheese and yogurt are main dairy food.• Butter replaced with olive oil.• This is a heart friendly diet.• It reduced incidents of cancer , parkinson’s

disease, alzheimer’s diseases and cholesterol.

TYPES OF DIET

• Flexitarian diet ; -

• Flexible + vegetarian

• This diet fall within accepted rages for the amounts of proteins, carbs, and other nutrients they provide. Its mostly plant based meal with occasional serving of chicken and meal.

• Basically , it’s a semi vegetarian diet for those who cant just break up with chicken or meat.

TYPES OF DIET

• Mind diet ;-• It is a combination of DASH and Mediterranean

diet.• The mind diet emphasis on use of fresh fruits,

vegetables, green leafy vegs, berries, legumes.• Suppose to help protect the brain and prevent

Alzheimer disease.• Helps to keep your brain young.• Avoid red meat, butter, pastries and sweet,

cheese, fried and fast food

TYPES OF DIET

• TLC ( therapeutic lifestyle change )• It lowers the high cholesterol.• Avoid saturated fats and eat more and more of fibers.• Take good fats like seeds , nuts .

• GM diet ;- ( general motor’s diet )• It is a 7 days diet chart, specially for weight loss. • More emphasis on vegs and fruits, no carbs, low protein.• Paleo diet;-• You can eat fresh fruit and vegetables, good fats like nuts

and seeds, complex carbs like oats, brown rice.• No simple carbohydrate intake.

THANK YOU

For any further queries , or personal counseling and diet planning, you are most welcome at our clinic

HLH Diet ClinicF-6, jash point,

opp. Khsetrapal hanuman temple,

majura gate, Surat.

Mo; 98256 25003

www. dietitiandrpayal.com