HEALTHY EATING AND NUTRITION• Nutrition and fitness are important part of happy and healthy life.• Encourage to develop good eating habits.• Tend to be healthy when get enough sleep, exercise and nutritious food.
Encourage• To eat a variety of foods.• To eat a diet with plenty of vegetables, fruits and whole grains.• To drink at least six to eight glasses of water everyday.• To eat chocolates, ice crème, sweets and other foods high in sugars sparingly.
Growing Years• They got attracted to fried, junk and processed foods.• Most of them skip breakfast.• Anemia is a very common disease in females.• Osteoporosis is aggravated now a days.• Most of the section is facing malnutrition.• Processed food consists trans fats.
CARBOHYDRATESThey are the main “Fuel for energy”. Biggest groupof energy providers.Functions: 1. Glucose is main fuel to tissues. 2.Key role in metabolism of Amino Acids and FattyAcids.3. Acts as intermediates in respiration.Source: Sugar, Starch, Cereals, Oatmeal, Cornflour, Rice, Fruits, Bread, Cakes, Potatoes,Spaghetti, Biscuits, Millets, Roots and somevegetables, honey, milk, juices etc.Deficiency Diseases: Hyper glycemia, Glycosuria,Galactosemia, Pentosuria, Diarrhea and Flatulence,Ketone, Underweight
PROTEINSThey are the basic food for body. Bodybuilding, growth & repair of damaged tissues. If notused; convert to body fat.Functions: 1. As enzyme accelerates the rate ofmetabolism. 2. As structural cable providemechanical support within cells and outside.3. Ashormone responsible for growth, regulatoryfunctions and gene activators.4. Antibodies, serviceas toxins, form blood clots and much more.Source: Peas, Beans, Cereals, Milk, Cheese, Eggs,Dairy Products, Meat, Pulses, Nuts; Little of bread,beans, etc.Deficiency Diseases: AbdominalEnlargement, Excessive Loss in Urine, Disease toLower UrinaryTracts, Vomiting, Diarrhea, Oedema, Kwashiokor
FATSAnother supply of energy comes from thegroup called “Fats”. If not used bodies andtry to build up a store for future use(dieting)and we store them as body fat.Functions: 1. Provides backup energy.2.Provides insulation under the skin from coldand the heat. 3. Insulates nerve fibers to helptransmit nerve impulse.Source: Nuts, Oil, Ghee, Butter, etc.Deficiency Diseases: Dry – scaly skin, hairloss, low body weight, cold intoleranceLower resistance to infections, Poor woundhealing, loss of menstruation, etc.
VITAMINS Vitamin VitaminVitamin A Vitamin B6 B1 B2 Functions: Functions: Carbohydrate, Functions: carbohydrate fat & proteinHelps growth metabolism, Functions: metabolism Carbohydrate &and repair of appetite needed for cellbody tissue, respiration, protein maintenance, metabolism, immune nerve mucous functions, membranes formation of function, gro antibodies, red night vision wth & muscle blood cells, tone nerve function Sources: eggs, dark Sources: low-fatgreen & yellow milk products, vegetables & Sources: wheat green leafy germ, port, Sources: fish, fruits, low fat vegetables, poultry, lean dairy whole & whole & enriched meat, wholeproducts, liver enriched grains, grains, potatoes . grains, dried beef, lamb eggs beans, seafood
VITAMINSVitamin NiacinB-12 Biotin Vitamin B-6 Functions: carbohydrate, Functions: Functions: Functions: fat & protein Carbohydrate, WoundCarbohydrate, metabolism, fat & protein healing, strength fat & protein formation of metabolism, ens blood metabolism, fatty acids, health of vessels, collagen maintains utilization of B vitamins digestive maintenance, res nervous system, blood istance tosystem, blood circulation, infection, healthcell formation nerve function, y gums Sources: egg yolk, meat, low- appetite. fat & nonfatSources: : lean milk, dark green Sources: itrus beef, fish vegetables; also Sources: poultry fruits, tomatoes,poultry, eggs, made by , fish, whole & melons, berries, low f at & microorganisms enriched green & red nonfat milk. in intestinal grains, dried peppers, broccoli tract. beans & peas.
VITAMINSVitamin Vitamin Vitamin PantothenicD Folic Acid E K Acid Functions: Functions:Functions: Functions: Red blood Converts Calcium & Protects cell cell nutrients membranes Functions: intophosphorus & red blood formation, Formationmetabolism protein energy, vita cells from metabolism, of blood min (bone & oxidation, m clotting teeth ay be active growth & utilization, cell division, agents & nerveformation) in immune bone function appetite. function Sources: : egg Sources: Sources: green Sources: yolk, fatty vegetable oil, leafy Sources: wheat germ, vegetables, most plant &fish, fortified dried beans, green leafy animal foods, milk; also nuts, dark vegetables, green poultry, especiallymade in skin fortified cereal egg lean meats, exposed to vegetables, whole grains, cereals, yolk whole grains, sunlight oranges, nuts. legumes. beans
MINERALSCalcium Chromium Copper Iodine Functions: Support ofbones, teeth, mus cle Functions: Functions: tissue, regulates Needed for Formation of Functions:heartbeat, muscl glucose Function of metabolism, red blood e action, nerve function, blood increases cells, pigment, thyroid glad, clotting effectiveness of needed fro bone which insulin, muscle health controls function metabolismSources: : low-fat or nonfat milk products, calciu m fortified Sources: Sources: nuts, orange juice & cheese, whole dried beans, Sources:soy milk, salmon grains, meat, pea oysters, cocoa seafood, with s, beans powder. oxidized salt bones, green leafy vegetables
MINERALS MagnesiumIron Manganese Phosphorus Functions: Formation of hemoglobin in blood & Functions: Bone Functions: Functions: myoglobin in Enzyme growth & muscle, which activation, nerve development, Bonesupply oxygen to & muscle sex hormone development, cells function, bone production, cell carbohydrate, growth function fat & protein utilization Sources: :meat, fish, poultr y, organ Sources: meat, Sources: nuts, Sources: nuts, whmeats, beans, wh green vegetables, poultry, fish, ole & enriched ole whole grains, grains, vegetables eggs, lowfat grains, green milk products,leafy vegetables beans , fruits, tea, coffee , bran. beans, whole grains
MINERALSPotassium Selenium ZincFunctions: Fluidbalance, control Functions: Tasteactivity of heart Functions: & smellmuscle, nervous Fights cell sensitivity, system damage from regulation of oxidation metabolism, aids in healing Sources: vegetables, Sources: Sources: lean fruits, beans, seafood, lean meat, eggs,bran cereal, low- meat, grains, eg seafood, whole fat milk gs, chicken, gar grains, lowfat products lic milk products.
DIETARY SOURCESS. Food Iron Calciu Protein S. Food 100g Iron Calcium ProteinNo 100g in m in in % No edible in in mg in % edible mg mg portion mg portion Methisaag / 16.5 400 4 Rice Milled 3.0 10 71 Fenugreek 14 Pudina/Mint 16.0 200 5 Channa/ Chick pea/ 1.5 200 172 15 Bengal Gram Drum Stick - 440 - Urad/ Black Gram 9.1 150 243 Leaves 16 Chaulai Saag/ 25.5 400 4 Mung/ Green gram 7.3 124 244 China spinach 17 Palak/ 11.0 73 2 Arhar/ Red Gram 6.0 73 225 Spinach 18 Moongphali/ 2.8 230 25 Rajma/ Kideny Beans - 260 226 Ground nuts 19 Badam/ 4.5 230 21 Milk 0.2 120 37 Almonds 20 Khajoor/ 7.3 120 2 Curd 0.2 150 38 Dates 21 Kishmish/ 7.7 87 2 Cheese 1 slice of 20g - 110 3.69 Raisins 22 Gingely 15.0 1150 Ragi 1.3 344 310 seeds/ Til - 23 Soyabean 11.5 240 43 Egg, Chicken 50g 0.7 25 1311 24 Wheat refined 2.5 23 11 Fish 1-4.3 300-4000 1012 25 Wheat whole 11.5 48 1213
Recommendation Calcium, Iron and Protein requirement and energy allowances for childrenGroup Particulars Net energy Protein Visible fat Calcium Iron Vitamin Kcal/d g/d g/day mg/d mg/d mg/kg (b carotene)Boys 10-12 years 2190 54 22 600 34 2400Girls 10-12 years 1970 57 19Boys 13-15 years 2450 70 22 600 41 2400Girls 13-15 years 2060 65 28Boys 16-18 years 2640 78 22 500 50 2400Girls 16-18 years 2060 63 30 Average Daily Calorie Consumption Men Calories Women Calories Sedentary 2,500 Sedentary 2,100 Moderately Moderately 3,000 2,500 active active Active 3,500 Active 3,000 Very active 4,250 Very active 3,750
Calorie Consumption for Some ActivitiesType of activity Calories per hourSedentary: reading, sewing, typing, etc. 30–100Light: cooking, slow walking, dressing, 100–170etc.Moderate: sweeping, light gardening, 170–250making beds, etc.Vigorous: fast walking, hanging out 250–350clothes, golfing, etc.Strenuous: swimming, bicycling, 350 and moredancing, etc.
•Daily energy and nutrient requirements for requirements • Daily energy and nutrient 15 to 18 year olds: for 11 to 14 year olds: • *EAR - Estimated Average Requirement **RNI - Reference Nutrient Intake Energy Protein Calcium Iron Total Sat Fat Salt (EAR)* (RNI)** (RNI)** (RNI)** FatBoys 2220 42.1g 1000mg 11.3mg 86.3g 27.1g 6g caloriesGirls 1845 41.2g 800mg 14.8mg 71.6g 22.6g 6g caloriesDaily energy and nutrient requirements for 15 to 18 year olds: Energy Protein Calciu Iron Total Sat Fat Salt (EAR)* (RNI)** m (RNI)* Fat (RNI)** *Boys 2775 55.2g 1000mg 11.3mg 107.1g 33.7g 6g caloriesGirls 2110 45g 800mg 14.8mg 82.1g 25.8g 6g calories
WHAT TEACHERS CAN DO?To improve nutrition:• Encourage healthier food choices.(such as fruits, vegetables, whole grain and limit the intake of solid fats, sugar, beverages and salt.)• Snacking on healthier foods (at older age)• Make food taste good.(but avoiding herb and spices bend heavy in salt.)• Adding supplements.• Encourage exercise (to improve appetite and keeping bones and muscles strong.)• Plan social activities (jogging at a park, gym or dance institute.)