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Change Your Life With A Healthy life Style.
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Change Your Life With A Healthy life Style.

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  • 1. CHANGE YOURLIFE WITHHEALTHYLIFESTYLE
  • 2. WHAT IS HEALTH“World Health Organization (WHO) definition of health; “Health is astate of complete physical, mental& social well being and not merely an absence of disease Or infirmity.”
  • 3. What is Healthy DietDiet That Includes All The Essential Nutrients LikeCarbohydrates, Proteins,Fats, Vitamins, Minerals,Fiber ,Water, And Salt AsPer The Requirements Of The Body.
  • 4. Importance of Healthy Diet• A healthy diet gives you energy,• Supports your mood,• Maintains your weight.• It can also be a huge support through the different stages in life.• Healthy food can help reduce PMS,• Boost fertility.• Combat stress.• Make pregnancy and nursing easier.• Ease symptoms of menopause.
  • 5. Components Of Balanced Diet• NUTRIENTS• CARBOHYDRATES• PROTEINS• FAT• VITAMINS• MINERALS AND SALT• FOOD GROUPS• CEREALS AND MILLETS• PULSES,LEGUMES,NUTS AND OIL SEED• MILK, EGG AND FLESH FOODS• VEGETABLES AND FRUITS
  • 6. FACTORS AFFECTING NUTRIENT REQUIREMENTS ARE• AGE• SEX• ACTIVITY LEVEL• PHYSIOLOGICAL STATUS• ENVIORNMENTAL CONDITION
  • 7. YOYR DAILY REQUIREMENTSNutrients Non Pregnant pregnancy Lactation Lactation Old age (0-6 months) (6 -12months)CALORIE 1875 Kcal/day 2175 Kcal/day 2425 Kcal/day 2275 kcal/day 1875 Kcal/day 1875+550 1875+400PROTEIN 50 Gms 65 Gms 75 gms/day 68 gms/day 60 gms 50+25 50+18FAT 15 gms 35 Gms 45 gms/day 45 gms/day 15 gms/day 20+25 20+25FIBRE 40 Gms 40 Gms 40 Gms 40 Gms 40 GmsIRON 30 mg/day 38 mg/day 38 mg/day 30 mg/day 30 mg/dayCALCIUM 1000 mg/day 1200 mg/day 1200 mg/day 1200 mg/day 1000 mg/dayVITAMIN B12 1 µg/day 1 µg/day 1.5 µg/day 1.5 µg/day 1 µg/dayVITAMIN C 60 mg/day 60 mg/day 8o mg/day 8o mg/day 60 mg/dayFOLIC ACID 100 µg/day 400 µg/day 150 µg/day 150 µg/day 100 µg/day
  • 8. Healthy diet and Healthy lifeStyle is important for prevention from1. HEART DISEASES/HYPERTENSION/ HIGH CHOLESTROL LEVELS2. OBESITY3. HYPOTHYROIDISM/HYPERTHYROIDISM4. DIABETES5. ANEMIA6. ACNE/EARLY WRINKLES7. SKIN DISEASE8. OSTEOARTHRITIS/OSTEOPOROSIS9. LIVER DISEASES10. CANCER
  • 9. Good Nutrition For All Ages WomenGood nutrition starts with the basics• Diet consisting of whole grains, fresh fruits and vegetables, healthy fats, and lean sources of protein.• These kinds of foods provide women with plenty of energy.• Give lifelong weight control.• looking and feeling great at any age.
  • 10. WHAT SHOULD BE THE IDLE PARAMETERS FOR HEALTHY LIVING 1. HEALTHY DIET 2. DAILY PHYSICAL ACTIVITY 3. HEALTHY LIFESTYLE PRACTICES
  • 11. HEALTHY EATING HABITS• Include a variety of whole grains in your diet.• Don’t eat too much protein.• Choosing healthy fats .• Make sure you get enough iron.• Include good sources of calcium in your diet.• Include fruits in your daily diet• Refined sugar is not good for you. Try to cut back or eliminate altogether.• Cut back on alcohol and caffeine.• Take smaller portions of meals .• Eat breakfast regularly .
  • 12. • Eating Out. Choose low fat ,low sugar, low sodium fiber rich diet .• Start slow and make changes to your eating habits over time.• Regular exercise may even motivate you to make healthy food choices a habit.
  • 13. Focus on foods for strong bones• Calcium: The recommended daily allowance varies from 400 to 1,200 mg/day.• Magnesium: The recommended daily allowance for magnesium is 500 to 800 mg/day• Vitamin D: The recommended daily allowance for vitamin D is 400 and 1,000 IU (international units) daily.
  • 14. Nutrition tips to ease menopause• Boost calcium intake. Calcium supports bone health and helps prevent osteoporosis.• Limit wine, sugar, white flour products, and coffee. Hot flashes improve in almost all cases when those foods are reduced or eliminated.• Eat more good fats. Omega-3 and omega-6 essential fatty acids can help boost hormone production and give your skin a healthy glow. Evening primrose oil and black currant oil are good sources of gamma- linolenic acid (GLA), an essential fatty acid that can help balance your hormones and alleviate hot flashes.• Try flaxseed for hot flashes. Flaxseed is rich in lignans, which help stabilize hormone levels. Flaxseed can be particularly effective in managing hot flashes.• Consider eating more soy. Soy products are high in phytoestrogens, plant-based estrogens that are similar to estrogen produced by the
  • 15. BINGE & BE HEALTHY BETTER RESTRICTEDü Whole wheat flour r Refined flourü Whole wheat bread r White Breadü Bajra, Jowar, Ragi r Pizzas, Burgersü Brown rice r Polished riceü Whole pulse, sprouts r Split dalsü Skim milk r Whole milkü Soya, Paneer r Protein supplementü Plain, boiled water r Soft drinksü Unpeeled fruits r Juices/milkshakesü Steamed/Baked/Roasted items r Fried items
  • 16. ADOPT HEALTHY LIFE STYLE• BE PHYSICALLY MORE ACTIVE• DEAL WITH STRESS• REDUCE WEIGHT• QUIT ALCOHOL• SET MEAL TIMINGS• EAT A BALANCED DIET.
  • 17. Exercise Can help• Reduces body fat.• Control blood sugar.• Improve posture and balance.• Reduces fatigue and helps manage stress• Increases strengthening muscles• Help relieve back pressure• Improve circulation & lowers blood pressure• Improve self image.
  • 18. Set Reminders For• Regularly do health check up as per consultant recommendations.• Do not forget to take your medicines on time.• Learn always drug and food interactions.• Do not forget to check food labels before buying any food items.• Start to love yourself take care of your body by following healthy lifestyle.
  • 19. ANY QUESTIONS ??
  • 20. THANK YOU