Health Evaluation of Employees @ Nutraceuticals Company, Gurgaon, India

Niti MunjalManaging Partner, www.RxOcean.com

Health Camp

• First Health Camp at XXXX• BMI • BCA

Total Normal BMI Healthy

Females 23 8 35%

Males 23 4 17%

• Whopping 72% of XXXX population falls under Overweight / Obese Category• 35% of Females are Healthy in comparison to 17% of Males

Factors leading to Weight Gain

• Genetic Factors • High Calorie diet

• Junk Food• Alcohol – Thank God its Friday !!• Left over of kids

• Low activity• Sedentary Lifestyle• No Exercise• Too much reliance on household helps for daily chores• Usage of personal vehicles over public transport

• Medical Issues • Auto immune disorders –e.g. Thyroid, PCOD

• Stress

GENETIC FACTORS

Obesity leads to …

• Body Mass Index of >= 30 Kg/m^2• Obese People are at increased risk of:

• Diabetes • Hypertension • High Cholesterol • Atherosclerosis • CA Breast • Sleep Apnea • Reflux Disease • Infertility • Degenerative Arthritis

Weight Loss

• Once realization sets in that “I am not Healthy”….which generally happens after a blood check suggested by a doctor

• People resort to:• Fad Dieting • Slimming centers• Sauna belts• Pills • Protein Shakes • Slimming Teas

• Regain Weight moment off the hook• Slower metabolism

• Various Micronutrient deficiencies in body

Don’t go by tall claims of Some slimming centers. Ideal Weight Loss / Healthy weight loss – shouldn’t be more than ½ to 1 Kg per week

Energy Balance

Dry Fruits

• Almonds• Rich in Dietary Fibre • Health Promoting Phyto-chemicals • Vitamins & Minerals • Rich in Mono-Unsaturated Fatty acids• Excellent Source of Vitamin E • Gluten Free • Many B Vitamins

Nuts

• Walnuts • Rich in Mono-Unsaturated Fatty Acids • Helps Lower LDL• Excellent Source of Vitamin E • Fair sources of B Vitamins • Calcium, Iron & other minerals

Flax Seeds

• Rich source of Energy • Health benefiting Minerals • Anti-oxidants• Omega-3 Fatty Acids

Sesame Seeds

• Good source of Magnesium, Iron & Calcium • Helps preventing High Blood Pressure • Health benefiting antioxidants • Protects liver against Oxidative Damage • 100 gms seeds = 18gms of Protein (32% RDA)• 100 gms seeds = 97 mcg Folic Acid (25% RDA)

Peanuts

• Rich source of Energy • Fair sources of Vitamins & Minerals • Mono-saturated Fatty Acids • Good Source of Vegetarian Dietary Protein • Good Source of Vitamin E • Fair sources of B Vitamins • 100 gms provides 85 % RDI of Niacin contributing to Brain

health & blood flow to brain

Recommended Dietary Allowance (Indians)

Group Particulars Body weight Net Energy kcal / day

Protein Visible Fat /

g/day

Men

Sedentary

60

2320

60

25

Moderate 2730 30

Heavy 3490 40

Women

Sedentary

55

1900

50

20

Moderate 2230 25

Heavy 2850 30

 Pregnant Women

Pregnant

 

+ 350 82.2 30

Lactation 0 – 6 Months

+ 600 77.9 30

6 – 12 Months +520 70.2 30

What to include in your meal ?

Food Group Category Body Needs fulfilled

Cereals and MilletsRice,Wheat,Ragi,Bajra,Maize,Jowar,Barley,Rice flakes,Wheat flour

Energy,Protein,Invisible fat,Vitamin-B1,Vitamin-B2,Folic acid,Fiber

Pulses and legumesBengal gram, Black gram, Green gram, Red gram, Lentil, Cowpea, Peas, Rajma,

Energy,Protein,Invisible fat,Vitamin-B1,Vitamin-B2,Folic acid, Calcium, Iron, FiberSoyabean, Beans

Milk and Meat ProductsMilk, Curd, Skimmed Milk, Cheese, Chicken, Liver, Fish, Egg, Meat Protein,Fat,Vitamin-B2,Calcium

Fruits and VegetablesMango,Guava,Tomato,Papaya,Orange,Sweet lime,Water melon

Carotenoids,Vitamin-C,Fiber,Invisible fat,Vitamin-B2,Folic acid,Iron, Calcium, Vitamin - B2, Fiber

Amaranth,Spinach,Gogu,Drumstick Leaves,Coriander Leaves, Fenugreek LeavesOther Vegetables: Carrots,Brinjal,Ladies finger,Beans caspsicum,onion, Drum Stick, CauliflowerFats and SugarButter,Ghee,Hydrogerated fat,Cooking,oils like groundnut,Mustard,Coconut

Energy, Fat,Essential Fatty acids.Jaggery and Sugar

Quality & Quantity of food intake

Males Females

Food Group Sub Group Serving Size (gms / ml)

Number of Servings

Cereals & Millets Cereals & Millets

30 12.5

Pulses & Legumes Pulses 30 2.5

Milk and Meat Products

Milk 100 3

Fruits & VegetablesRoots & Tubers 100 2Green Leafy Vegetables

100 1

Other Vegetables

100 2

Fruits 100 1

Fats & Sugars Sugars 5 4Fat 5 5

• RDA - 2320 kcal • Protein - 60 gms• Visible Fat - 25

Food Group Sub Group Serving Size (gms / ml)

Number of Servings

Cereals & Millets

Cereals & Millets 30 9

Pulses & Legumes

Pulses 30 2

Milk and Meat Products

Milk 100 3

Fruits & Vegetables

Roots & Tubers 100 2Green Leafy Vegetables

100 1

Other Vegetables 100 2Fruits 100 1

Fats & Sugars Sugars 5 4Fat 5 4

• RDA - 1900 kcal • Protein - 50 gms• Visible Fat - 20

Meal Plan- Male

Meal Plan- Female

Vitamins & Minerals

…Online Health Solutions

What are Vitamins ?

• Vitamins are organic substances needed by our body in very small amounts.

• Vitamins cannot be synthesized in the body (except Vitamin D) and therefore must be supplied in the diet

• Vitamins are involved in the metabolism of the major substrates i.e. fats, proteins and carbohydrates

Although required in very small quantities, vitamins are essential to maintain good health

Supplements are useful for

Supplements

impaired absorption due to

illness

increased needs due to illness or surgery

Pregnant Women with poor

nutritional status

women who have had a child with neural tube defect require folate supplement

Classification of Vitamins

Vitamins

Fat Soluble Water Soluble

Vitamins A, D, E & K

Vitamins B1, B2, B6, B12, Nicotinic Acid & Vitamin C

Food Sources of Vitamin A

• Some losses in cooking & during long storage of Vitamin A preparations is seen.

• Major Sources :• Carrots • Papaya • Milk • Margarine • Butter • Liver of Sheep & Fish• Eggs contain vitamin A & Beta Carotene

Vitamin A Preparations

Food Sources of Vitamin D

Food Sources of B Vitamins

• Food Sources of B Vitamins :• Meat & Meat Products • Green Vegetables • Potatoes • Fish • Cereals • Eggs

Vitamin C

Food Sources of Vitamin B12

Food Sources of Folic Acid

• Folic Acid is lost in cooking water & destroyed by heat • Major Sources:

• Liver Goat• Liver Sheep • Ladies Finger • Black Gram Dal • Bengal Gram Whole • Mint • Spinach

Iron

• Major food sources :• Cauliflower Leaves • Rice Flakes • Crab • Mint • Radish Leaves • Bengal Gram Roasted • Bajra • Plantain Green • Liver Sheep

Calcium

• Functions:• Formation of bone & teeth• Clotting of blood• Contraction of heart and muscle • Regulation of excitability of nerves fibre and nerve centers• Regulation of permeability of capillary walls

• Deficiency :• Decrease rate of growth • Negative Calcium balance • Loss of Calcium from bone• Hyperirritability and tetany Subsequently leading to Rickets in Children & Osteomalacia in Adults

Sources of Calcium :

Food stuffs Calcium Content(mg/100g)

Food stuffs Calcium Content(mg/100g)

Milk And Milk Products Green Leafy Vegetables

Buffalo’s Milk 210 Agathi 1130

Cow’s Milk 120 Carrot Leaves 340

Goat’s Milk 170 Cauliflower Leaves 626

Curds (Cow’s Milk) 149 Colocacia leaves (Black) 460

Cheese 790 Cuury Leaves 830

Khoa (Cow’s Milk) 956 Drumstick Leaves 440

Skim Milk powder(Cow’s)

1370    

Whole Milk Powder 950    

Nuts And Oils Seeds Sea Foods

Coconut (Dry) 400 Bombay Duck(Dried) 1389

Gingelly Seeds 1450 Bam 330

Mustard Seeds 490 Crab (Small) 1606

Cereals Prawn 323

Ragi 334 Ribbon Fish (Dried) 739

Eat Well Plate

Q&A

RDA

Thank You

RDA

Diet myths

• Banana is Fattening • Bananas are low in fat and are packed with potassium; A banana has 0.5g fat and 95 calories

• Vegetarians cant build muscle• Body can get the required protein to build muscle mass from vegetable sources such as

cheese, nuts, pulses and grains• Cholesterol is Bad for you

• Cholesterol can be bad because it forms deposits that line and clog arteries. Clogged arteries contribute to heart disease. But we all need some blood cholesterol because it's used to build cells and make vital hormones.

• Low-fat foods help lose weight• 'Low-fat' or 'fat-free' doesn't necessarily mean low calorie or calorie-free

• Fattening foods equal rapid weight gain• True weight gain is a slow process. 3500 calories are required to gain one pound of body fat

• Crash dieting or fasting makes you lose weight• Losing weight over the long term burns off fat. Crash dieting or fasting not only removes fat but

also lean muscle and tissue. The loss of lean muscle causes a fall in your basal metabolic rate - the amount of calories your body needs on a daily basis.

• Low-fat or no-fat diets are good for you.• A third of calories should come from fat. Body needs fat for energy, tissue repair and to

transport vitamins A, D, E and K around the body

Osteomalacia

• Softening of Bones • Pains in Leg and lower part of back • General weakness, difficulty in walking, especially

climbing stairs• Repeated fractures since bones would have become

weak

General Tips to Lose weight

• Eat 5 meals a day • Drink lots of water to cleanse your system of toxins • Increase intake of Fruits & Vegetables rich in antioxidants • Drink water before meal to give a feeling of satiety• Exercise – increase metabolism, burn extra calories

• Negative calorie intake• Limit intake of high calorie/high fat foods• Limit your drinks and portions of junk food• Avoid having chicken and other sources of protein together

– refer food groups table

Remember Economics – There is NO FREE LUNCH

Osteoporosis

• Bones become lighter and less dense • Bone salts are unchanged but there is less of them • Fractures are more likely to occur• Intensity and severity are reduced if the maximum peak

bone mass is achieved in youth • Osteoporosis is not caused directly by diet. • For most menopausal women, due to low levels of female

hormones calcium absorption is affected• Life style factors • Physical inactivity • Stress • Hypothyroidism