6. Benefits -
- Weight Loss
- Improved insulin Sensitivity
- Increase HDL, Decrease Tg
- Decrease Blood Pressure
- Sense of well being
(Endogenous Opioids)
7. Lack Of time
Lack Of Space
Lack of Motivation
8.
9. Food is generally chosen,not based on its
fibre,fat or protein content etc
Food is chosen based on
Taste and Food habit ingrained
So,its important to find
out the person’s eating habits
And then suggest changes
that suits his dietary habits
10. Grains : rice, high‐fiber cereals,oatmeal, wheat,millet,
barley,etc.
Legumes: beans (black, kidney,etc.), peas, split peas,lentils.
Fruits: all, except pineapple, and watermelon.
Vegetables: all, except white potatoes. Examples include
tomatoes, cucumbers,carrots, broccoli, cauliflower,
spinach,green beans, sweet Potatoes
(A note on vitamin B12: Those following a diet free of animal
products should take B12 supplement of 5 micrograms per
day)
11. Prefer Low GI food like Vegetables,Lentils
Avoid High GI foods like White
Potatoes,Watermelons,Processed Foods
12. Begin a Vegan Diet
Restrict Total Intake and Avoid Added
Vegetable Oils and Other High‐Fat
Go High Fiber
For Effective Glycemic Control: Combination
of foods must be encouraged
13.
14. Sweeter ones – to allow or Not ??
Avoid WaterMelon,Pineapple
Others can be allowed in moderation
(Use it as a reward to exercise)
15. Ideal Body Weight (in KGs)
- Men = Height (in cms) - 100
- Women = [ Height (in cms) – 100 ] × 0.9
(Range of 10% is given in between)
16. - If the person is sedentary/mildly active,then
Approx 30 Calories/Kg body weight/day
- If Moderately Active – 35 Calories/Kg body
weight/day
- If Severely Active – 40 Calories/Kg body
weight/day
17. If the person is in that range,then
- 500 Calories Extra are given for a person
who is underweight
- 500 Calories Less are given for a person
who is overweight