10. Building Block of Human Body –
Protein
Protein Protein Protein Protein Protein Protein Protein
Protein Protein Protein Protein Protein Protein Protein
Vitamins
and
Minerals
25. World Health Organization (WHO) has declared India as the country with the
largest number of diabetic subjects in the world
Every fourth diabetic in the world today is an Indian
Source: WHO (http://www.who.int/diabetes/facts/world_figures/en/index5.html)
26.
27. Glycemic Index -
Glycemic Effects of Foods
The glycemic effect is a measure of the response of blood sugar (glucose)
concentration and insulin to the carbohydrate in a food. The glycemic
effect of a food is measured by having a person eat a food and then testing
the blood to see:
• How fast and how high the blood sugar level increases
• How quickly the blood sugar level returns to normal
Foods that contain carbohydrates that have a low-glycemic effect produce a
slow steady rise in blood sugar. The carbohydrate in foods with a high-
glycemic effect causes a rapid rise in blood sugar.
The Glycemic Index is a rating system for the glycemic effects of foods.
The highest possible Glycemic Index score for a food is 100.
Some foods elevate blood sugar and insulin levels faster and higher than
other foods. Many factors, such as the amount of fiber in a food and how
the food is cooked, work together to determine a food’s glycemic effect in
the body. In addition, a food’s glycemic effect differs when it is eaten alone
versus when the food is eaten with other foods that contain protein and fat.
40. Recommendation as per WHO
•Sweets up to 75 calories daily
•Fats 3-5 daily servings (olive oil,
nuts, canola oil, avocados)
•3-7 daily servings (beans,
fish, lean meat, low-fat
dairy
•Carbohydrates 4-8 daily
servings (whole grains)
•Minimum of •Minimum of 4
3 fruits to vegetables to
unlimited unlimited
•At least 8 glasses of
water a day
41. To Keep Healthy
Consume high Fibers & Low Glycemic
Eat 4 Times a Day
Avoid Excess Food Intake
Chew 32 Times while eating
Exercise 45 mins a day
Supplement your diet with
Nutritional Supplements
42.
43.
44. Half cup cooked with no added salt Potassium - 177 mg Vitamin A - 19,152 IU
Carrots
contains .85 grams protein and 2.6 Sodium - 51.5 mg Vitamin C - 1.8 mg
grams fiber. Calcium - 24 mg Niacin - .4 mg
Phosphorus - 23.4 mg Folate - 11 mcg
Magnesium - 10 mg Pantothenic Acid - .2 mg
Iron - .48 mg Vitamin B6 - .2 mg
Also contains small amounts of Contains some other vitamins in
selenium, manganese, copper and small amounts.
zinc.
Cauliflower Half cup cooked with no added salt Potassium - 88 mg Vitamin C - 27.5 mg
contains 1.1 grams protein and 1.7 Phosphorus - 19.8 mg Vitamin A - 1.5 IU
grams fiber. Calcium - 9.9 mg Pantothenic Acid - .3 mg
Sodium - 9.3 mg Contains some other vitamins in
Magnesium - 5.6 mg small amounts.
Also contains small amounts of
selenium, iron, manganese, copper
and zinc.
Corn One ear, cooked with no salt Potassium - 191.7 mg Vitamin C - 4.8 mg
contains 2.6 grams protein and 2.1 Phosphorus - 79.3 mg Vitamin A - 167 IU
grams fiber. Magnesium - 24.6 mg Niacin - 1.2 mg
Sodium - 13 mg Folate - 27.3 mcg
Calcium - 1.5 mg Pantothenic Acid - .68 mg
selenium - .6 mg Contains some other vitamins in
Iron - .5 mg small amounts.
Zinc - .4 mg
Also contains small amounts of
manganese and copper.
Cucumber Half a cup of sliced cucumber with Potassium - 74.9 mg Vitamin C - 2.6 mg
skins contains .36 grams protein Phosphorus - 1.4 mg Vitamin A - 111.8 IU
and .42 grams fiber. Magnesium - 5.7 mg Contains some other vitamins in
Sodium - 1 mg small amounts.
Calcium - 7.3 mg
Also contains small amounts of
selenium, iron, manganese, copper
and zinc.
45. Pistachios 1 ounce (49 kernels) dry roasted Potassium 295.4 mg Vitamin A 74.3 IU
contains 6.0 grams protein and 3.0 Phosphorus 137.5 mg Folate 14.2 mcg
grams fiber. Magnesium 34.0 mg Contains some
Calcium 31.2 mg other vitamins in
Sodium 2.8 mg small amounts.
Iron 1.2 mg
Selenium 2.6 mcg
Also contains small amounts of manganese,
copper and zinc.
Pumpkin Seeds 1 ounce of roasted pumpkin or Potassium 260.5 mg Vitamin A 17.6 IU
squash seeds without salt contains Magnesium 74.3 mg Folate 2.6 mcg
5.3 mg protein and no fiber. Phosphorus 26.1 mg Contains some
Calcium 15.6 mg other vitamins in
Sodium 5.1 mg small amounts.
Zinc 2.9 mg
Iron 0.9 mg
Also contains small amounts of manganese and
copper.
Sunflower Seeds 1 ounce dry roasted sunflower Phosphorus 327.4 mg Vitamin A 6.5 IU
seeds contains 5.5 mg protein and Potassium 241 mg Folate 67.2 mcg
3.1 mg fiber. Magnesium 36.6 mg Vitamin E 6.0 mg
Calcium 19.8 mg Contains some
Zinc 1.5 mg other vitamins in
Iron 1.0 mg small amounts.
Selenium 22.5 mcg
Also contains small amounts of manganese and
copper.
