1. ldka;djiy fmdaIKh
ffjoHã' tï àwd¾ flal=,;s,l
uyfrday,
fmdf<dkakrej

2. fmdaIKh
iu;=,s; wdydrh yd ls%hdYS,s Èúfmfj;'
wdydr úúO;ajh'
ks¾udKYS,swdydr l,dj
fi!LH;;ajh'
iuDoaêh'
M,odhs;djh

3. YS%% ,dxlslldka;djkaf.afmdaIK .eg¿'
^2006$2007ckjHdma;sh yd fi!LH iólaIKhg wkqj - DHS&
• wjqreÿ 5gwvq orejkaf.ka 15]l fláld,Sk ukaofmdaIKh
olakg ,efí‘
• iEu orejka 06 fofkl=f.ka tla wfhla §¾> ld,Sk ukaofmdaIKfhka fmf,a'
• wjqreÿ 15-49ldka;djkaf.ka 16] ukaofmdaIKfhka fmf,a'
• .¾NkS uõjreka 30] rla;ySk;djh ±lsh yel' úgñka ta
whãka $hlv W!k;dj m%Odk fõ'
• wjqreÿ 15-49w;r wêl nr 31] m%;sY;hlska olakg ,efí ' ta ksidu Èhjeähdj $yDofrda.
$wêreêr mSvkh wxYNd. frda.j, m%jK;djh by, hñka mj;s'

4. wruqKq
• iu;=,s;wydr fõ,
• fh!jkshkaf.afmdIKh
• .¾NkSyd lsßfokuõjrekaf.afmdaIKh
• wêfmdaIKh
• jeäysáhkaf.afmdaIKh
• msßisÿwdrlaIdldßwdydr
• lD;suwdydr

5. wdydrldKav
1 OdkH yd w, n;, - Yla;s ckl wdydr
2 t<j¿
frda. j,ska wdrlaId lrhs
3 m,;=re
4 i;aj wdydr yd rks, fnda. -fm%daàkuhwdydr YdÍßl j¾Okhg yd w¨;ajeähdj
5 lsß yd lsß ksIamdok -YdÍßl j¾Okh yd w¨;ajeähdj
6 f;,a iys; weg yd îc j¾. - Yla;s ckl yd YÍr j¾Ol
Golden rule – Be sure to eat some food from each to these
groups daily.

6. Food Pyramid.

7. OdkHuh wdydr

8. • ffoksl Yla;s wjYH;djfhka 50] -65] "fm%daàk wjYH;djfhka50]
imqrhs
• u, noaOhje,elaùu
• nvje,a wdYs%; ms<sldwjOdku wvq lrhs
• wvqfjka mdysk ,o iy,a yd ;eïnQiy,a .=Kfhkajeähs

9. t<j¿ m,;=re

10. • Vitamins, Minerals,Fibers, Antioxidents
YÍrfha b;d jeo.;a mßjD;a;Sh l%shd md,kh
lrhs
• m%;sYla;slrK moaO;sh ld¾hlaIu lrhs
• Obesity
• DM
• IHD
• CA
• Constipation

11. úgñka C
• fk,a,s" fmar"lcq" ldurx.d" foys" fodvï" mefmd,a "wkakdis" fjr¿
• ;ofld,mdg t<j¿
• uqrex.d fld<" l;=re uqrex.d" f.dgqfld<" lkal=ka" ud¨ñßia" ;lald,s"lrú,
• ldáf,ac"wiaÓ"o;a yd ish¿u mgl j¾Okh yd w¨;ajeähdj
• ;=jd, iqj ùug yd m%;sYla;slrKmoaO;sfha ls%hdldß;ajhg
• wdydrfha we;s hlv wjfYdaIKh lr .ekSug

12. úgñka A
• ;ofld< ly ;eò,s t<j¿ yd m,;=re
• l;=reuqrex.d" ;ïm,d" ksú;s" lerÜ" lyn;," jÜglald"
;lald,s" wU" .ia,nq"fodvï" ,djq¿
• oDIaÀh ukdj mj;ajd .ekSu
• m%;sYla;slrKh jeälsÍu
• ffi, j¾Okh
• kSfrda.S iula mj;ajd .ekSu

13. hlv
• i;ajwdydr
• ;ofld<m<dj¾.-;ïm,d"idrK"f.dgqfld<"uq.qkqjekak"l¿w,fld,"lerÜ
$îÜfld<
• t<j¿-fk¿ïw,
• rks,fnda.j¾.- fidahdfndaxÑ"fndaxÑ"ljqms "
lv," uqx" W¿÷
• HB ksIamdokhgwjYHh fõ
• ldhslyd nqoaêj¾Okhg w;HjYHhs

14. f*daf,ag ^Folates&
• ffi, j¾Okhg"l,,fhaiakdhqffi, j¾Okhgyd ls%hdldß;ajhg
w;HjYHhfõ
• ;ofld< mdgm,dj¾. yd t<j¿
• m,;=re
• rks, fNda. j¾.

15. Antioxidents
Vitamin A /C/E/Se
úgñka A ydC nyq, wdydr
rgbÈ
Vitamin E – ksú;s "n;, ";lald,s "w,s.egfmar "ksjqvqiys; OdkH" nvbß`.= f;,a
"T,sõ f;,a
Selinium – nd¾,s ";sß`.= "n;a "nvbß`.= "fidahd fndaxÑ" i;aj wdydr
l=¿nvq– "l=re`ÿ"bß`.= "lrdnqkeá
yDohdndO "wêreêrmSvkh "ms<sld "ikaêfrda. "we`ÿu "Èhjeähdj frda. ;;aj
j,lajd.; yelsh'

16. msiSfïÈ úgñka úkdY ùu wvqlr.uq'
• wdydr lemSug fmr fia§u
• iqoao lsÍu lemSu msiSu w;r ld,h wvq lsÍu
• mshklska jid msi .ekSu
• wju ld,hla msiSu
• msiQ ú.i mßfNdckhg .ekSu
• yels;rï kejqï t<j¿ m,;=re wdydrhg .ekSu
• i,do wdydrhg .eksaug meh Nd.hlg fmr ms<Sfh, lsÍu
wju jYfhka Èklg t<j¿ yd m,;=re j¾. 05 la j;a wdydrhg .;hq;= fõ

17. fm%daàkuhwdydr

19. High Quality Protein (18%-20%)
Essential Amino Acids
Fish Oils – Omega -3 – Fatty Acids id,hd yqre,a,dl=ïn,djd uelr,aud¿ biaika ll=¿jka±,a,ka
ud¿

20. uia
High Quality Protein
Fe , Zn ,Cu
Saturated fats protein cholesterol
ì;a;r
Essential aminooacid
Minerals
fydÈka msi .ekSfuka Salmonella nelaàßhdjúkdY fõ
rks, fNda. j¾.
Essential amino acids
Vitamins
Iron

21. lsß ydlsßwdydr
CHO,Fat, Proteins
Vitamins & Minerals (Vitamin A ,B,
Calcium,Phosphates
fhda.Ü – Probiotics

22. fïohiys; wdydr
Yla;sckl wdydr
Antioxidents
rih iqj`o uDÿ Ndjhwe;slrhs
wêlmdßfNdckhydks lrhs
ix;Dma;fïo- lsß lsß ksIamdok uia fmd,a fmd,af;,a
LDL

23. • wix;Dma; fïo - Mono Unsaturated F.A.
HDL
Polyunsaturated F.A.
Cholesterol
<orejkaf.a fud<fha yd iakdhq moao;sfha
j¾Okhg (DHA – Omega -3 – FA derivative)
iakdhq yDo jl=.vq m%;sYla;slrK moaO;sfha
ls%hdldrS;ajhg

24. Trans Fatty Acids
wix;Dma;fïohwêlWIaK;ajglg,la lsÍfukawe;s fõ'
yDo frda. wxYNd. wjOdku jeälrhs' wix;Dma;f;,a j¾. .eUqre f;f,a
ne§ugfhdod .ekSfukawe;sfõ
Short eats , Deep Fried food, Processed meat

30. ¨KQ
ÈklwjYH;djh < 5g
Salt Blood pressure
Calcium
Iodied Salt

31. iSks
Yla;s m%NjhlamuKs
ia:Q,;djh
o;a Èrdhdu

33. YÍr ialkaOo¾Ylh (BMI)

34. • -<18.5 - wvq nr - Yla;sckl wdydr jeämqr .; hq;=hs
uOHia: uÜgfï YdÍßl jHdhdu
• 18.5 – 24.5 – iqÿiq nr
iun, wdydr fõ,la"uOHia: ls%hdYS,s jHdhdu
• 25 – 29.9 - wê nr
• >30 ;rndre - Yla;sckl wdydr wvqlsÍu
fõ.j;a jHdhdu
• Waist Circunference
• Male < 36 inches (90 cm)
• Female <32 inches (80cm)
• Target 0.5- 1 kg / week

35. Diet Food

36. fh!jkshlf.a fmdIKh
j¾Okh fõ.fhka isÿùu
Yla;sckl wdydr fm%daàk Calcium Iron jeä jYfhka
wjYHfõ
fmdIK.=Kfhkawvq laIKsllEu.ekSu fya;=fjkai:q,;djh yd
fmdaIKW!k;dwe;s fõ'

37. .¾NkS ydlsßfok ujqjrekaf.a
fmdaIKh
• Pre pregnancy BMI - Diet
• Physical activity - Diet

39. w;HjYH laIqøfmdaIl
• hlv
• f*daf,aÜ
• Calcium
• Vitamin C
• Iodine

40. • lsßfok ujqjrekai|yd le,aishïwêlwdydr jeo.;a fõ
• Calcium suppliments

41. jeäysÜhkaf.a fmdaIKh
• jeäysáhkag ukao fmdaIKh yd wêfmdaIK ;;aj
we;súh yel
• ish¨ fmdaIl nyq, wvq le,ß wdydr
• úúO;ajhlska hq;+ wdydr
• m%udKj;a f,i oshr mdkh
• ffjoH Wmfoia u; mßmQrl úgñka yd Lksc ,jK
• ;ka;=" le,aishï nyq, wdydr
• wêl fïoh" ¨K"q iSks iSud lrkak

42. msßisÿj wdydr ms<sfh,lsÍu
• wdydr f;dard .ekSu
• kejqï"msßisÿ" fkd;e¨kqt<j¿"m<;=re
• ÿ¾j¾K fkdúhhq;=hs
• wdydr ixl,k ^ Food Additives&wvq wdydr
• wdydr msiSui|yd ueá fyda u, fkdnef|kjdfka Ndck

43. Processed Food
• wvq fmdaIK .=Kfhkahqla;hs
• wdydr ixl,k ^ Food Additives&úúOfi!LHh.eg¨ we;s lrhs
• wêlfïo"¨Kqyd iSks m%udKhlawka;¾.; fõ

44. ksIaM, wdydr (Junk Food)
• fmdaIK.=Khb;duwvqhs
• úYd,fïo"¨Kq"le,ß yd iSksm%udKhlawvx.=fõ
• neomqw,fm;s"iSks iys; w;remi"fgd*S"ldnkSlD;îu"meKsriîuwêl
mßfNdackhfya;=fjkaoshjeähdj;rndrej yDofrda.oka;frda.j,gbv
i,iajhs

45. iajNdúlwdydr
• wdydrfha iajNdúl;ajhreflk mßosb;d wvqfjka ilia l< wdydr
• ;ka;= yd fl|s m%udKhby<hs
• .a,hsiSñlaw.h wvqhs (Glycemic Index)
• m%;sTlaisydrl nyq,hs