Presented by- Mukta Vasishta

Chief Dietician Sir Ganaga Ram Hospital

Special !

“ You need to maintain complete physical,

mental and social well being...and not just

be contended with absence of disease”

“The king who cannot rule his diet , will hardly rule his realm in peace & quite.”

“To eat is a necessity , but to eat intelligently is an art.”

“Those who think who have no time for eating will sooner or later have to find time for illness.”

India is a developing country which is witnessing

modernization and globalization at very fast pace

resulting in rapid changes in the lifestyle as well as

the dietary patterns of people leading to a steep

rise in chronic diseases.

Modernization is subsequently leading to nutrition

transition such as :

Use of high proportions of salt, sugar and fats

Consumption of alcohol & tobacco

Increased use of drugs

Easy accessibility of food

In relieving stress In reducing fatigue For better qualitative and quantitative

performance Better career progression Longer life.... more importantly happier life Reduce the risk of chronic diseases like

diabetes, cardiovascular disease, hypertension and increase immunity

Balanced diet can be

defined as one which

contains different types of

food from all these food

groups –

Carbohydrates

Proteins

Fat

Vitamin and minerals

Choose wisely what U eat Source : Dietary guidelines for Indians ,NIN,2011

1. What to eat ?

2. When to eat?

3. Where to eat?

4. Why to eat?

5. Ways to eat?

The 5 “W” Plan for good health

What to eat ? • Eat a balanced diet •Take sufficient fiber •Rule your salt ,sugar and fat intake •Avoid fast food •Opt for foods containing antioxidants •Ensure enough fluids in your diet

When to eat ? • Set a regular time for breakfast, lunch and dinner •Take 5-6 small frequent meals at regular intervals • Never sleep immediately after your meals • Never eat immediately before any exercise

Where to eat ?

• Have your meals in dinning room or any other pleasant place.

• While eating your meals, concentrate only on eating and

nothing else such as viewing television etc.

•Eat in a stress free environment

Why to eat ?

Ways to eat ?

• Sit and eat your food, do not move around while eating or drinking • Eat in a stress free environment & don't speak while eating. • Eat slowly & sip slowly. • Chew properly •Avoid using straw while drinking • Always stroll for about 15 minutes after your meals • Never sit or lie down immediately .

1. ENERGY GIVING FOODS

(fats & carbohydrates )

2. BODY BUILDING FOODS

(proteins )

3. PROTECTIVE FOODS

(vitamins & minerals)

CARBOHYDRATE 50-60%

PROTEINS 10-15%

FATS 20-30% (both from visible and invisible)

Carbohydrates are the fuel for energy

Two types of carbohydrates

Complex carbohydrates e.g. starches, cereals e.g. Chapatti, Daliya, Suji, Brown bread, oats,

brown rice, ragi , bajra. Simple carbohydrates e.g. maida and maida

products (Maggie, noodle, pasta), glucose, sugars, honey, sweet products.

Proteins are important for tissue building and

maintenance.

GROUPS OF PROTEINS

Complete protein (HBV) Totally used by body and very little

waste is left. E.g. meat, poultry, fish, eggs, milk & paneer, soya and soya products.

Incomplete protein (LBV) - Not completely used by the

body and produce more waste products. Eg dals and Legumes.

Fats like carbohydrates are used by your body , chiefly as a source of energy. Two types of FATS

SATURATED FATS(to be used in limited amounts) – meat, butter, cream, designee UNSATURATED FATS (use in moderation)- nuts, olive oil, vegetable oil, flaxseed oil Always use blend of oils as it keeps a balance.

FAT AMOUNT

Total fat Upto 25 %

Saturated fatty acids

Less than 7%

MUFA 10-13%

PUFA 6-10% (n-6,5-8; n-3,1-2)

Cholesterol

<300 mg/day <200 mg /day , if LDL elevated

Trans fats <1%

Moderate n6 & more n3 ratio (5-10)

Intake of green leafy vegetables, legumes, fish & sea

foods can help to achieve this ratio

Mix one oil from each group to attain n6 n3 ratio

Groundnut/sesame/rice bran/ + mustard

Groundnut/sesame/rice bran + soybean

Sunflower/safflower + olive

Sunflower/safflower + groundnut + sesame/rice bran

Vitamins are required for utilization of major nutrients like carbohydrate, proteins, fats.

Vitamins are destroyed during storage, cooking, so prolonged soaking and cooking of food should be avoided.

Fruits and vegetables are good source of vitamins.

Minerals are required for many body functions-

Building bones

Regulating water balance

Nerve and muscle control.

Energy production

Calcium- green leafy vegetables ,milk, cheese, buttermilk,

curd. Phosphorus - Cereals, pulses, nuts, oilseeds. Iron -Whole cereals, whole pulses, green leafy

vegetables, Jaggery, pomegranate, egg. Zinc-e nuts, pumpkinseeds, flaxseeds, spinach, seafood,

brown rice

FIBRE

Fibre adds bulk to the food and is important in

the functioning of the digestive system.

It soften the stool and prevent from constipation.

Fruits and vegetables

Whole cereals and pulses

Recommendation-35-40g/day

Water is a means of

-- Transport for nutrients,

-- Excretion Of waste and

-- Regulation Of hormones.

•It also controls the distribution of body salts.

•It is needed to control body temperature.

•Recommendation : 30 ml /kg body weight.

Antioxidants prevents inflammation and are free radical scavengers.

Nuts & oils, brightly coloured fruits and vegetables , whole grain cereals , green tea , herbal tea, aloevera , amla , fenugreek seeds , cinnamon are some of the edible antioxidants that have anti ageing and stress relieving effects.

OBESITY

THYROID

HYPERTENSION

CARDIOVASCULAR DISEASE

DIABETES

STRESS

Achieve energy balance and appropriate weight for height with slow

and steady reduction.

Loose weight with goods carbs (complex carbs) primarily of plant

origin, they are rich in phytonutrients ,fibre ,minerals and

enzymes.eg:oats, brown rice, whole wheat pastas, fruits ,vegetables,

beams and legumes.

Incorporate foods that block fats and burns calories.eg: high fibre

foods ,they entwine fat globules in their web and throw them out of

the intestines without getting absorbed and stored as fat in the body.

1 gram of fiber burns up to 9 calories.

Fibre binds with water in the intestinal track and forms bulk that

makes you feel full early in the coarse of meal therefore one eats less

and consume less calories.

It also provides satiety

Limit transfats by avoiding processed and refined foods

Avoid foods with increased amount of sugar and salt

Limit saturated fats

Replace whole milk dairy products with skim milk dairy

Increase intake of nuts and seeds like flaxseeds, fenugreek ,chia,

sunflower , pumpkin, watermelon seeds etc

Tomatoes produce an amino acid carnitine which burns fats at a

faster rate, thereby increasing BMR.

Include fruits like apples,oranges,grape fruits as they are hunger

suppressants (have both soluble and insoluble fibers)

Include negative calorie foods such as whole fruits ,leafy vegetables

etc. as their energy expenditure is more in the process of chewing as

compared to the calorie value that they provide.

Foods like apple cider vinegar, olive oil have the ability to suppress

appetite.

Maintain ideal body weight.

Include iodized salt in diet.

Incorporate selenium rich foods like brazil nuts and sea foods,onoin,garlic, whloe cereals and dairy products.

Maintain vitamin B12 levels by taking milk and milk products, cheese, red meats, yeast, fortified foods.

Avoid raw cruciferous vegetables like cabbage ,cauliflower , broccoli . Heating cruciferous vegetables reduces goitrogenic effect.

Eat small frequent meals. Choose Calorie dense food like fats and oils. And combination of all the food groups i.e. cereal, pulse, milk, fats etc.

Include thyroid-suppressing food in the diet. Broccoli, soya products, cabbage, cauliflower etc.

Do not fill up your stomach with low calorie foods like salads and veggies.

Include protein rich foods in each meal as it gives satiety.

Eat home made sweets like sheera, puddings, custards etc to give you additional calories which will avoid weight loss.

Eat food at regular interval. Do not increases gap between 2 meals. meal gap should be lesser than 3 hrs.

Do not drink water immediately after meals.

It is also important to keep replenishing the body with vital minerals and vitamins. So add multivitamin supplements to your diet.

Do not use

Salt in cooking or at table

Monosodium glutamate (ajinomoto)

Baking powder, sodium bicarbonate, sodium benzoate

Restrict intake of salted preserved and processed foods

such as papads, pickles ,sauces ,ketchup, salted biscuits,

chips ,cheese and salted fish, canned foods.

Highly salted foods such as potato chips.

Cheese, peanut butter, salted butter

Prepared mixes

Biscuits ,cakes,breads,pastries.

For restricting sodium less than 500mg low sodium

vegetables should be chosen apart from the above

restrictions.

Follow a DASH diet (dietary approaches to stop

hypertension)

High amount of fruits and vegetables

Inclusion of fish

Inclusion of low fat milk

Reducing the fat intake

Reducing sodium

DO’S The diet should be rich in fibre by including foods like raw salads,

fruits , green leafy vegetables and whole grains.

Five servings of fruits and vegetables should be included in the diet

not only to meet the nutritional requirement but also to meet

antioxidants and fibre.

Use blend of oils .

Inclusion of fish in the diet is beneficial as they contain omega 3 fatty

acids.

Recommended quantities of almonds can be consumed to bring down the cholesterol levels. High amounts of nuts and oil seeds increase the calories &fat content in diet.

Foods that have hypocholesterolmic effects like soya bean, fenugreek , garlic , cinnamon, flaxseeds, onion and turmeric etc should be included in the diet.

Constipation should be prevented by including plenty of water and fibre in the diet.

DONT’S

Egg yolk contains cholesterol. Hence eggs should be restricted to 2-3

eggs/week. Cholesterol containing foods should be limited in the

diet.

Coffee and tea can be taken in moderation. Excess amount of

caffeine increases the heart rate.

Limit sugar intake.

Animal foods like meat and pork which contain high amount of

saturated fat should be avoided. Shrimps and crab have less amount

of fat and can be included in the diet . All sea foods are rich in

sodium, Hence hypertensive patients should avoid these foods.

Heavy meals should be avoided. Small frequent meals are preferred.

Taking outside meals are to be avoided as mostly they are high in fat.

Concentrated foods like sweets, chocolates, cakes, pastries,

ice creams and fried foods should avoided.

Foods giving only empty calories like carbonated beverages, alcohol sugar should be totally avoided.

Alpha-linolenic acid(n-3) – Fish

Mono saturated fatty acids – Walnuts , almonds

Anthocyanins - red wine, red, purple fruits and

vegetables

Vitamin C – Amla

Vitamin E – Vegetable oils

Beta-carotene – Carrots

Flavonoids – Soya protein

Dietary fibers – Whole grains

Allyl sulphur compounds – Garlic and onion

Reach for this Instead of this

Dal palak Palak paneer

Skim milk Whole Milk

Whole raw fruits Fruit juice

Papad (grilled without salt) Potato chips

Vegetable sandwich French toast

Buttermilk Lassi

Multigrain bread Cake

Raw carrot salad, veg ,keer using

skim milk

Carrot halwa

Boiled or seasoned chole Masala chole

Wheat or ragi or brown rice Rice

Vegetable oil Ghee, or vanaspati, butter

Fruits Ice cream

Phulka,stuffed roti Parantha,puri

Idli Dosa

DO’S

Maintain ideal bodyweight for height , age and gender.

Simple sugars should be restricted

Adequate protein intake is advised.

Vitamins and minerals are supplemented if needed.

Complex carbohydrates and fibre should be included in the diet.

The water soluble fibre have greatest hypoglycemic and hypocholesterolemic effect. Diet should include legumes, whole grains and fenugreek seeds.

Timely intake of in-between meals snacks should be stressed to avoid hypoglycemia. Three main meals and three in between snacks should be taken.

A mixture of oil is preferred than single oil. PUFA and MUFA are

preferred than animal and hydrogenated fats. Fish and chicken are

preferred than meat and egg.

Stevia is a herbal sweetener and can be used safely.

DONT’S

Patient should avoid fasting and feasting.

Sodium intake is to be no more than 3g daily.

Limit nutritive/ artificial sweeteners.

Functional foods like fenugreek seeds,cinnmon,garlic ,curry leaves

etc should be included in the diet.

Junk foods should be avoided.

The diet should meet the requirement of antioxidants ,micronutrients

Avoid smoking, alcohol and carbonated beverages.

Avoid fatty foods like bhatura, samosa, burgers, pizza , cakes , pastries ,cookies etc

Have a balanced diet

Avoid caffeine, sugars and soft drinks

No alcohol

Drink plenty of fluids

Exercise or yoga regularly

Increase amount of anti-oxidants as provitamins A, C, E & Flavanoids

A vitamin – free radical scavenger

B vitamins: These help the body cope with stress (build your metabolism) and

control the whole nervous system

C vitamins: Protection of the immune system. Lowers the amount of cortisol in

your body.

Proteins: Assist in growth and tissue repair

Magnesium: Needed for a variety of tasks such as muscle relaxation, fatty acid

formation, making new cells and heartbeat regulation.

Eat to live, do not live to eat.

Clean up the oily mess.

He who follows nature is never

out of the way.

Nature is bountiful, so stay close to it.

Hence, eat more fruits and vegetables.

A little salt is divine. But too much is harmful so, cut

down salt use, eat foods in natural state.

There is a devil in every berry of the grape.

Avoid alcohol.

Don’t get reduced to ashes, don’t smoke.

The wise depend on exercise for fitness.

Hope for the best and don’t drive yourselves

to death. Get to know the sources of stress

and avoid it. Relax!

Make a habit of living

healthy..... for yourself, your

family & the society

“Health is never valued till sickness arrives”