By healthy by choice not by chance

1. Nutrition Management
1created by:swatitiwari

2. What is BMI ( Body Mass Index)
2created by:swatitiwari

3. Waist Measurement and Obesity
3created by:swatitiwari

4. BMR(Basal Metabolic rate) - Calorie needs
4created by:swatitiwari

5. BMR(Basal Metabolic rate) - Calorie needs
5created by:swatitiwari

6. Work out BMR
6created by:swatitiwari

7. What is your PAL (Physical Activity Level)
7created by:swatitiwari

8. PAL ( Physical Activity Level – Step 2)
8created by:swatitiwari

9. BMR Calculation
9created by:swatitiwari

10. BMR Calculation Example :
10created by:swatitiwari

11. Food Composition
11created by:swatitiwari

12. Macronutrients
12created by:swatitiwari

13. Macronutrients and Calorie count
13created by:swatitiwari

14. Protein Requirements
14created by:swatitiwari

15. Protein rich foods
15created by:swatitiwari

16. FAT Requirements - 25-30%
16created by:swatitiwari

17. Carbs – 35-50%
17created by:swatitiwari

18. Carbs related foods
18created by:swatitiwari

19. Micronutrients
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20. Vitamins and its types
20created by:swatitiwari

21. Vitamins Benefits
21created by:swatitiwari

22. Antioxidants
22created by:swatitiwari

23. Minerals
23created by:swatitiwari

24. Fruits and dairy intake
24created by:swatitiwari

25. Superfoods
25created by:swatitiwari

26. Portion Size
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Fruits and vegetables – 2 fruits , 5 vegetables
Carbs( wholegrains) – 3-5 servings a day (breads , cereals, pasta, oats , etc)
1 serving = 1 slice bread , 4 spoon of cereals, 3 spoon pasta or rice
Milk Dailr and alternative – 3 servings a day(milk, cheese , yogurt)
1 serving = 200 ml glass of milk , 25 g cheese, 75 g cottage cheese
Meat , fish and eggs, beans – 2 servings a day
1 serving =2 eggs , 6 spoons of peas or beans , 40 g nuts or seeds
Fats and oils – 5-6 table spoons a day
Fat and sugar food – max 1 a day . Eg. – 1 biscuit or 1 chocolate
created by:swatitiwari

27. Overweight and Obesity
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• Age 18- 49 – People tend to gain
weight as they age
• Fat gain is mainly caused by
quantity vs quality of food,
medication , portion size , lack of
sleep , hormonal and lifestyle
changes
Cardiovascular disease( CVD)
 Unhealthy diet
 Lack of physical activity
 Alcohol
 Genetics
created by:swatitiwari

28. Be Heathy by choice not by chance
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• Create a food journal
 Women calorie needs – 2000 Cal
 Men calorie needs – 2500 Cal
• Healthy Breakfast – boosts metabolism ,
improves memory and concentration
 Include fruits and vegetables
 Starchy carbs
 Low fat and less salt
 Dairy intake
• Reduce caffeine intake – up to 400
mg/day is safe
• Increase water intake – 6-8 glasses of
water
• 8 hrs. of sleep
created by:swatitiwari

29. Thank You
29created by:swatitiwari