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LIFESTYLE CHANGES
TOWARDS IMPROVED
QUALITY OF LIFE
Priyam Sharma
Former Chief Bariatric Dietician
Former Dietitian in DDRC...
CONTENTS
o Healthy living and eating
o Metabolism
o How to achieve healthy living
o Diet
o Physical activity/ yoga
www.dia...
BALANCED DIET
PATHWAY TO BALANCED DIET
 Healthy food choices
 Smart vendor food shopping
 Catch the lightest and easily digestible no...
FAULTY WEIGHT MANAGEMENT
 Obesity  Anorexia/Bulimia
www.dialdietitian.in
CALORIE RECOMMENDATION
U.S. Department of Agriculture (USDA)
guidelines CALORIE-Kcal
 Children (2 -8 yrs) = 1,000-1,400
...
PROTEIN / CARBOHYDRATES
GLYCEMIC INDEX
NEED
Growth
Maintain physiology
Healthy living
SIX ESSENTIAL NUTRIENTS NEEDED TO SUSTAIN
LIFE
 Carbohydrates
 Proteins
 Water
 Vitamins
 Minerals (Calcium, Iron, Po...
CARBOHYDRATES
FIBRE
 Soluble fibre attracts
water and turns to gel
during digestion. This
slows digestion.
 Soluble fibre is found in
...
PROTEINS
HEALTHY / UNHEALTHY FATS
MINERALS AND
VITAMINS
IRON
POTASSIUM
CALCIUM
30 FOR 30 DAYS
HEALTH TIPS
Create a folder /diary to record all prescriptions and every day
diet.
Maintain your ideal body weight , not b...
Snack on almond, flax seeds and walnut to boost
your brain and heart health
Expose of total body to sun rays for 10 -15 mi...
Drink 8-10 glasses of water
Sliced banana with breakfast cereals controls blood
pressure
Jump start your day by skipping t...
Prohibit tea, coffee and cold drinks with main large
meals like lunch, breakfast and dinner; rather prefer
high fibre juic...
13) Fruits and veggies since childhood
14) Go for greens as well
broccoli, lettuce, cabbage, cauliflower, mustard seeds,
b...
Average fat consumption including visible and invisible
fat is 20 gm i.e 4 teaspoon
Use of sprouted pulse to enhance B- co...
Avoid alcohol if not then , once in a month of 50 ml only
Prefer juices (Non Diabetic) over soda (Caffeine)
Chew food at l...
Prefer popcorns over baked potato chips
Cook carrots to retain anti cancer properties
Use of Multi grain flour
PROTOCOL
 For Diabetic, high protein (athletes)
5 kg wheat flour + 1 kg Bengal gram roasted + 1k...
Diabetic and Immediate Weight loss Biscuits
 Diet Bik Biscuits
 Vanilla (65 % wheat bran maximum fiber)
 Orange (45% wh...
Walk 10000 steps or 3 km daily
Avoid milk at bedtime, rather prefer to have two hours
before
Use stairs and escalators ove...
Go for antioxidants to fight against cancer
Exercises Calorie burnt per hour
Aerobics 400
Bicycling 350
Brisk walking 200
Dancing 350
Gardening 250
Running 500
Skippi...
FOOD PAIRING
Perfect Pairing
 Beetroot + orange
 Broccoli + sunlight
 Chocolate + Apple
 Mushrooms + Fish/Fish
Oil
Imp...
FOOD MYTHS VS FACTS
 Eggs are Bad for You
 High-Fructose Corn Syrup (HFCS) is
worse for you than sugar
 Caffeine is det...
 Carbohydrates make you fat
 Calories eaten at night are
more fattening than those
eaten early in the day
 Extra virgin...
CATEGORIES CAUCASIANS ASIANS Recommendations
OVERWEIGH
T
25 23 Yoga , 30 minute brisk walk
and low calorie diet
OBESE 30 2...
THANK YOU!
ANY
QUESTIONS
www.dialdietitian.in
Email-priyamsharma@dialdietitian.in
Quality of life
Quality of life
Quality of life
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Quality of life

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Quality of life

  1. 1. LIFESTYLE CHANGES TOWARDS IMPROVED QUALITY OF LIFE Priyam Sharma Former Chief Bariatric Dietician Former Dietitian in DDRC Consultant Dietician in Shangri- La’s Eros B.Sc (HND) M.Sc. (DFSM) IDA www.dialdietitian.in Email –priyamsharma@dialdietitian.in
  2. 2. CONTENTS o Healthy living and eating o Metabolism o How to achieve healthy living o Diet o Physical activity/ yoga www.dialdietitian.in
  3. 3. BALANCED DIET
  4. 4. PATHWAY TO BALANCED DIET  Healthy food choices  Smart vendor food shopping  Catch the lightest and easily digestible nourishment www.dialdietitian.in
  5. 5. FAULTY WEIGHT MANAGEMENT  Obesity  Anorexia/Bulimia www.dialdietitian.in
  6. 6. CALORIE RECOMMENDATION U.S. Department of Agriculture (USDA) guidelines CALORIE-Kcal  Children (2 -8 yrs) = 1,000-1,400  Active woman (14-30 yrs) = 2,400  Sedentary woman (14-30 yrs) = 1,800-2,000  Active man (14-30 yrs) = 2,800-3,000  Sedentary man (14-30 yrs) =2,000-2,600  Active man and woman (>30yrs) = 2,200- 3,000  Sedentary men and women (>30yrs) = 1,800- 2,200
  7. 7. PROTEIN / CARBOHYDRATES GLYCEMIC INDEX
  8. 8. NEED Growth Maintain physiology Healthy living
  9. 9. SIX ESSENTIAL NUTRIENTS NEEDED TO SUSTAIN LIFE  Carbohydrates  Proteins  Water  Vitamins  Minerals (Calcium, Iron, Potassium, Phosphorus etc.)
  10. 10. CARBOHYDRATES
  11. 11. FIBRE  Soluble fibre attracts water and turns to gel during digestion. This slows digestion.  Soluble fibre is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables.  Some types of soluble fibre may help lower cholesterol  It adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines  Found in foods such as wheat bran, vegetables, and whole grains SOLUBLE FIBER INSOLUBLE FIBRE
  12. 12. PROTEINS
  13. 13. HEALTHY / UNHEALTHY FATS
  14. 14. MINERALS AND VITAMINS
  15. 15. IRON
  16. 16. POTASSIUM
  17. 17. CALCIUM
  18. 18. 30 FOR 30 DAYS
  19. 19. HEALTH TIPS Create a folder /diary to record all prescriptions and every day diet. Maintain your ideal body weight , not by starving yourself Don’t use MSG, nuts, cheese, red wine, chocolate, deodorants and contraceptive pills if you have migraine. Avoid carbonated drinks , can leach calcium from bones Junk should be once in 15 days Keep a water bottle at your table to avoid overeating
  20. 20. Snack on almond, flax seeds and walnut to boost your brain and heart health Expose of total body to sun rays for 10 -15 minutes early morning daily
  21. 21. Drink 8-10 glasses of water Sliced banana with breakfast cereals controls blood pressure Jump start your day by skipping to lose up to 700 calories
  22. 22. Prohibit tea, coffee and cold drinks with main large meals like lunch, breakfast and dinner; rather prefer high fibre juice i.e. with pulp.
  23. 23. 13) Fruits and veggies since childhood 14) Go for greens as well broccoli, lettuce, cabbage, cauliflower, mustard seeds, bottle gourd, bitter gourd, snake gourd, capsicum Healthy child into healthy individual HEALTHY BONES
  24. 24. Average fat consumption including visible and invisible fat is 20 gm i.e 4 teaspoon Use of sprouted pulse to enhance B- complex vitamins and vitamin –C
  25. 25. Avoid alcohol if not then , once in a month of 50 ml only Prefer juices (Non Diabetic) over soda (Caffeine) Chew food at least 30 times each morsel Prefer moderate temperature foods for better digestion
  26. 26. Prefer popcorns over baked potato chips Cook carrots to retain anti cancer properties
  27. 27. Use of Multi grain flour PROTOCOL  For Diabetic, high protein (athletes) 5 kg wheat flour + 1 kg Bengal gram roasted + 1kg soyabean pulse+ 1kg Jowar  For weight loss 4 kg wheat flour + 2 kg wheat bran + 1kg Ragi
  28. 28. Diabetic and Immediate Weight loss Biscuits  Diet Bik Biscuits  Vanilla (65 % wheat bran maximum fiber)  Orange (45% wheat bran)  Jeera (45% wheat bran)  Chocolate (45% wheat bran)  Diet Bix Rusk (Sugar free ; 45 % wheat bran) Contact for Biscuits and Rusks- 0981-0902-974 (VINOD MODGILL)
  29. 29. Walk 10000 steps or 3 km daily Avoid milk at bedtime, rather prefer to have two hours before Use stairs and escalators over vehicle Prefer curd over milk for bone mass
  30. 30. Go for antioxidants to fight against cancer
  31. 31. Exercises Calorie burnt per hour Aerobics 400 Bicycling 350 Brisk walking 200 Dancing 350 Gardening 250 Running 500 Skipping 700 Stair Climbing 350 Swimming 500 Weight Training 200 Trekking 550 Yoga 140 Tennis 500
  32. 32. FOOD PAIRING Perfect Pairing  Beetroot + orange  Broccoli + sunlight  Chocolate + Apple  Mushrooms + Fish/Fish Oil Imperfect Pairing  Beetroot/ spinach + Tea  Spinach + Cottage Cheese  Mushrooms + Alcohol
  33. 33. FOOD MYTHS VS FACTS  Eggs are Bad for You  High-Fructose Corn Syrup (HFCS) is worse for you than sugar  Caffeine is detrimental to one’s health  In fact, even two eggs a day won’t budge most people’s cholesterol. Just keep in mind that each little orb contains about 200 milligrams of cholesterol  Consuming large amounts of added sweeteners—primarily in sodas and other sweetened drinks—is associated with greater risk of fatty liver diseases insulin resistance, heart disease and type 2 diabetes  Caffeine is a central nervous system stimulant. It can be a predisposed to heart disease and pregnant women. Being a diuretic agent - it will make your body lose water. Caffeine is addictive MYTH FACT
  34. 34.  Carbohydrates make you fat  Calories eaten at night are more fattening than those eaten early in the day  Extra virgin olive oil is best  Red wine is healthy alcohol o Low-carb dieters tended to regain more weight by the end of three years when compared with low-fat dieters o Calories are fattening whenever eaten  Olive oil is healthy being rich in omega- 6 fats which is vital for both cellular and cardiovascular health  Red wine contains more amounts of antioxidants compared to white wine and other alcoholic beverages MYTHS FACTS
  35. 35. CATEGORIES CAUCASIANS ASIANS Recommendations OVERWEIGH T 25 23 Yoga , 30 minute brisk walk and low calorie diet OBESE 30 27.5 More intense weight reduction specific yoga and very low calorie diet SEVERELY OBESE 35 32.5 Needs surgery and Consult Bariatric Coordinator and then surgeon MORBID OBESE 40 37.5 Needs surgery and Consult Bariatric Coordinator and then surgeon IASO/WHO Feb 2000 BMI (weight kg/ height m2) Criteria WHO expert consultation. Lancet 2004;363:157-63
  36. 36. THANK YOU! ANY QUESTIONS www.dialdietitian.in Email-priyamsharma@dialdietitian.in

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