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8/14/2019 Womens Nutrition
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Good Nutrition & HealthGood Nutrition & Health
Jyothi PrasadChief DieticianManipal HospitalBangalore
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Nutrition is like Religion
Everybody talks about it
Everybody interprets it
Everybody claims to understand it
Nobody truly practices it
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Role of Nutrition
Nourishes and energizes the body Heals and Repairs Rejuvenates
The doctor of the future will give no medicine, butwill interest her or his patients in the care of the
human frame, in the proper diet and in the cause and
prevention of disease
Thomas A Edison 1847 -1931
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What do these words mean?
Nutrition:is defined as the science of food and its relationship
to health
Nutrients: The word nutrient is used for specific dietary
constituents like protein, fat , carbohydrates present in food
Good Nutrition: means maintaining a nutritional status that
enables us to grow well and enjoy good health
Dietetics: Practical applications of the principle of nutrition. It
includes planning of meals for the well and for the sick
Diet: A specific pattern of eating for a particular condition, both
in wellness and sickness
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Classes of Nutrients
Macro Nutrients
Carbohydrates
Proteins
Fats
Micro Nutrients
Vitamins
Minerals
Water
Essential Nutrients
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Carbohydrates
Simple
Eg. Sugar
Complex
Eg. Starches
Fibre
Eg: Veg
The bodys preferred source of energy Too much is stored as body fat 50 60% of the total calories should come from CHO 1gm of CHO yields 4cal Simple sugars should be kept to a min
Fibre is also an important CHO which has many impfunctions
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Proteins
Complete
Eg: Eggs, meat, fish, milkIncomplete
Eg: Beans, nuts, dhals
Used mainly for building the body Also responsible for repair of tissue Used to make Hormones, Enzymes and Antibodies 1gm yields 4 calories Gives energy in the absence of CHO 15-20% of the total calories should come from proteins
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Fats
Saturated
Butter,
Ghee
Mono
unsaturated
Ground nut
oil
Poly
unsaturated
Refined oil
Trans fats
Dalda
Primarily used for energy Transports vitamins A,D, E and K I g yields 9 calories
10-15% of the total calories should come from fat
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Vitamins and Minerals
Needed in very small amounts
Very essential for the body and has specificfunctions
Regulate many vital process in the system
Each vitamin and Mineral has a specific function
Important sources are fruits and vegetables
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Water and Fibre
Water: Vital to digestion and metabolism, carriesoxygen, regulates body temperature, lubricates
joints, removes waste, protects a fetus, assists inrespiration, assists in constipation relief, and
provides satiety. At least 8-9 glasses isrecommended
Fibre: Non digestible Carbohydrate essential for
satiety, prevents constipation by increasing stoolbulk, brings down cholesterol and blood sugar andprevents colon cancer.
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Food Guide Pyramid
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How to use the Pyramid?
In the tip, use fewer fats and choose polyunsaturated fats
In dairy and meat, make lean and low fat choices. Choose
legumes more often
In vegetables and fruits, get at least 5 a day, especiallycitrus fruits and green leafy vegetables
In the base, look for whole grain foods rich in solublefibre
folic acid and B vitamins
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How does the information translate to your plate?
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General guidelines for healthy eating
Consume a variety of foods as nutrients are widely
distributed Divide your meals into 3 main meals and 3 snacks Never fast and try not to feast either Consume plenty of veg and fruits. Your plate should
look like a box of crayons Choose complex Carbohydrates over simple Carbs Reduce the consumption of fats Use less of salt and salt rich foods Avoid the Good food Bad food mentality
Drink adequate amounts of water Take control of emotional eating Consume foods which are free of contaminants Do not fall prey to fad diets
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Women voice their concern
Two most frequently expressed problems of women
4.Weight gain
6.Bone health and Osteoporosis
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Weight Gain
Hormones play a critical role in weight gain before and during
menopause
Some hormones which play an important role are estrogen,progesterone, testosterone and androgen
But remember that Menopause does not have to equal weight gain!
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Weight Maintenance
1. Do not take in more calories than required
3. Of the total calories prescribed, the least (10%)should come from fat
5. Eat less saturated fats and cholesterol and choose
unsaturated fats
7. Eat lots of fruits and vegetables. They not only giveyou vitamins and minerals but also fiber which fillsyou up without the additional calories
9. Choose whole grains and legumes instead of refinedfoods
11.Consume less of packaged and ready to eat food
13.Do not compromise on exercise
15.Remember that healthy weight is a combination of
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Osteoporosis
Bones are living organs
Calcium is deposited and withdrawn from the bones daily
Bones build to about age 30
We need to build up a healthy bone account while young and continue to
make deposits with age
Bones have a use it or lose it rule: They diminish in size and strength with.
disuse
Bones can weaken early in life with a bad diet
Get your daily recommendations of calcium and Vit D
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Age Specific Nutrient
Recommendations
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What to eat in your 30s
Watch snacking and be mindful of the snacks that your kids are eating
What to eat in your 40s
Your metabolism has slowed by 4% and therefore cut 4% of your intakeMake smart substitutions and save calories
Eat breakfast and recognize true hunger pangs
What to eat in your 50s
Metabolism drops, so cut some more from your diet
Eat small frequent meals and regular intervals
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Protein Power SugarBusters!
TheAnti-AgingZone
Dr. Bob ArnotsRevolutionary WeightControl Program
The CabbageSoup Diet
Dr. AtkinsNew DietRevolution
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The Truth about diets
Fad diets are unhealthy
Diets lead to weight gain
The cost of dieting is high
Looking good involves more than dieting
The dieting cycle can be broken
The authors rely on our lack of knowledge of thescience of weight management to sell their books
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How to recognize a fad diet?
Is the author credible?
Diets that advocate:
Magic or miracle foods
Rapid weight loss/quick fix
No exercise
Rigid menus, good vs. bad foods, specific foodcombinations
Recommendations based on a single study or studies publishedwithout a peer review
Sounds too good to be true
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Corporate Illness Profile
Irritable bowel syndrome
Acidity, gastritis and ulcers
Obesity
Diabetes
High blood pressure
Cardio vascular diseases
Anxiety, sleep problems and depression
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Cost of ill health
Cost of Medication
Cost of Hospital Care (OPD and IPD)
Cost of Monitoring (Pathology services)
Loss of wages and sick days
Lower productivity at work
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Actionable Health plan
Cafeteria food needs to get healthy
Health recipes on the internet and chat
forums
Top management has to walk the talk
Annual health check ups mandatory
Good eating workshops
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Timely and early intervention
Annual health checks
Nutrition as prevention and self healing
Lifestyle modification actionable plans
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What prevents us from being healthy?
I have no symptoms, therefore I am all right
Being healthy requires too much discipline
Health food is boring
Cooking health food needs too much effort
I will get a check up done when I feel ill
I will change my diet from Monday
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The ABC of Good Health
A Aim for a healthy
weight
Be physically active
each day
B - Build a healthy base
Let the pyramidguide your food choices
Choose a variety ofwhole grains, fruits
and vegetableseach day
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Maintaining Lifelong Habits
Small daily decisions will lead to long termhabits
Pat yourself on the back
Deal with set backs
Take care of yourself
Enjoy yourself
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The message
In the absence of an actionable and
practical good eating and lifestyle plan
All thoughts of health are only flights of
fancy
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Thanks for listening
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