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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