5. HEALTH
State of being well and free from diseases.
04-12-2021
SWETHA.V | NUTRITIONIST
6. PRINCIPLES FOR GOOD HEALTH
Start your day with a fruit or soaked almonds or raisins(choose
black raisins).
Don’t skip your breakfast.
Do not use gadgets while having your meal.
Sit for less time and move for more time.
04-12-2021
SWETHA.V | NUTRITIONIST
7. Drink 10-12 glasses of water daily.
Do exercises regularly(Walking or Yoga).
Replace fruit juices instead of cool drinks.
Sleep for at least 7 hours a day.
04-12-2021
SWETHA.V | NUTRITIONIST
8. WHY DO WE WALK?
We walk in lose weight.
We walk to relieve stress.
We walk to activate kidneys ,liver and eye functions.
We walk to activate the work of our heart and reduce the stiffness
of the arteries.
04-12-2021
SWETHA.V | NUTRITIONIST
9. We walk to relieve symptoms of colon and digestive disorders.
We walk to activate our immune system.
We walk to achieve our muscles and bones, strengthen our health.
04-12-2021
SWETHA.V | NUTRITIONIST
WHY DO WE WALK?
10. ROLE OF NUTRITIONIST
Nutritionist gives you a personalized diet plan.
Nutritionists develop meals plans, educate on portion control and
are qualified to prescribe special diets for the treatment or
prevention of diseases, such as heart disease and diabetes.
04-12-2021
SWETHA.V | NUTRITIONIST
11. “ONE MAN’S FOOD IS ANOTHER MAN’S POISON”.
So, Nutritionist plan a diet accordingly to the age,
gender and their health condition.
04-12-2021
SWETHA.V | NUTRITIONIST
12. NUTRITION
Nutrition is the science of foods , the nutrients and
other substances therein, their action , interaction and balance
in relationship to health and disease; the processes by which
the organism digests, absorbs, transports and utilizes
nutrients and disposes of their end products.
04-12-2021
SWETHA.V | NUTRITIONIST
18. FOODS TO BE CONSUMED
Turmeric.
Vegetables.
Fruits.
Nuts and Dry Fruits.
Ginger and Garlic.
Lemon.
Egg , Fish and Meat.
04-12-2021
SWETHA.V | NUTRITIONIST
19. TURMERIC
Turmeric is a natural detoxifier and good for liver, heart diseases,
treats arthritis ,gastrointestinal problems, cuts, wounds and pain, etc.
It is one of the best remedy for digestion problem.
Turmeric helps in weight loss by burning extreme fat by growing
your metabolism level.
Turmeric improves immunity and treats headache.
04-12-2021
SWETHA.V | NUTRITIONIST
20. VEGETABLES
Carrots the body to maintain connective tissue , teeth and gums.
Cauliflower is an excellent source of Vitamin C.
Cucumbers helps to reduce constipation.
Broccoli protects us from cancer.
Yams helps to maintain night vision.
Onions are packed with nutrients and good for heart and boots the digestive
system.
04-12-2021
SWETHA.V | NUTRITIONIST
21. FRUITS
Eat fruits than consuming fruit juices , because juices will lose the fiber ,
vitamins and minerals.
Whole fruit helps in preventing heart disease stroke and few types o f
cancer.
Consume local and seasonal fruits than the exported fruits(which are
loaded with chemicals for storage purpose).
04-12-2021
SWETHA.V | NUTRITIONIST
22. NUTS AND DRY FRUITS
Almonds are good for
heart disorders, hair,
eeth and skin.
Cashews are good
source of healthy
fats and good for
teeth and gums,
protects your eyes.
Raisins helps in
digestion.
Pistachios helps tom
lower cholesterol,
diabetes prevention,
good for heart and
boosts immunity.
Dates helps to treat
anaemia.
04-12-2021
SWETHA.V | NUTRITIONIST
23. GINGER AND GARLIC
Ginger is rich in anti-oxidants(man-made or natural substances
that may prevent or delay some types of cell damage).
Ginger boosts the immune system.
Ginger promotes heart health and regulates blood pressure.
04-12-2021
SWETHA.V | NUTRITIONIST
24. LEMON
Lemon is the greatest source of Vitamin C.
Lemon helps in weight loss.
Lemon fights against infections, strengthens bones, eases
digestion, clear and glowing skin, prevents bad breathe, low
stress and anxiety.
04-12-2021
SWETHA.V | NUTRITIONIST
25. EGG, FISH AND MEAT
Eggs are rich source of protein ,protects our bones and aids in weight loss.
Consuming fish may lower the risk of heart attacks and strokes.
Meat contains protein and several vitamins and minerals, promotes brain
development, maintains bone strength, heart health and controls blood sugar.
04-12-2021
SWETHA.V | NUTRITIONIST
27. FOOD TO BE AVOIDED
1. Candy bars.
2. Ice cream
3. Processed meat.
4. Processed cheese.
5. Fast food meals.
6. Pizzas.
7. White Bread.
04-12-2021
SWETHA.V | NUTRITIONIST
28. CANDY BARS
Candy bars are very unhealthy.
Candy bars are high in sugar and they are low in essential nutrients.
Replace candy bars with fruits or dark chocolate .
04-12-2021
SWETHA.V | NUTRITIONIST
29. ICE CREAM
Ice cream may be so tasty, but has lots of sugar content in it.
Ice cream is high in calories.
Instead you can prepare ice cream in home using fruits and less
amount of sugar.
04-12-2021
SWETHA.V | NUTRITIONIST
30. PROCESSED MEAT
Unprocessed meat can be healthy and nutritious, but is not in the
case of processed meat.
People consuming processed meat are at high risk of aliments like
colon cancer, type 2 diabetes and heart disease.
04-12-2021
SWETHA.V | NUTRITIONIST
31. PROCESSED CHEESE
Cheese consumption is healthy if consumed in moderate amount.
Processed cheese are not like regular cheese they are prepared in
such a way they appear like the regular cheese . Read the red
label for the ingredients list in the cheese packet.
04-12-2021
SWETHA.V | NUTRITIONIST
32. FAST FOOD MEALS
Fast food meals are junk foods. They are mass produced
and contains low nutrients.
Fast foods are low in cost but the risk of diseases are
high ,especially fried items.
04-12-2021
SWETHA.V | NUTRITIONIST
33. PIZZAS
Pizzas are the most common junk foods.
They are made of unhealthy ingredients and highly refined dough
and processed meat.
Pizzas are high in calories(Replace with homemade pizza with the
healthy ingredients).
04-12-2021
SWETHA.V | NUTRITIONIST
34. WHITE BREAD
White bread is made of refined wheat, which is unhealthy.
Refined wheat is low in fibre ,which may lead to raise in blood
sugar levels.
White bread can cause diabetes, obesity and heart disease.
04-12-2021
SWETHA.V | NUTRITIONIST
35. DO YOU KNOW
WHICH NUTRIENTS
ARE THESE FOODS ??
04-12-2021
SWETHA.V | NUTRITIONIST
50. HEALTHY HABITS
Exercise regularly ( Walking or Yoga), walking – do at least for 150
minutes a week.
Consume home food instead of outside food.
Eat fruits instead of candy bars.
Do surya namaskar daily for 15 minutes.
04-12-2021
SWETHA.V | NUTRITIONIST
51. Do meditation, it will help you to be calm and increase your memory.
Use staircase instead of lifts, when you go out.
Maintain your meal timings, so that you don’t gain extra weight.
Think positively, do not have negative thoughts.
04-12-2021
SWETHA.V | NUTRITIONIST
