Balanced diet and bca2

www.panacea-nutrition.com
“Intellectuals solve problems. Geniuses prevent them”
- Albert Einstein
Dr Suresh Kumar
MBBS
Art of Eating : Let your food be your medicine

OXIDATIVE STRESS
DIABETES
HEART DISEASE
BALANCED DIET
Lifestyle Diseases
2

Assimilation Food + Oxygen = Energy (Calories)
Digestion , Absorption and Transportation
Food: Energy (Calories)

How the Body Expends Energy
Total energy per day = 2000 Kcal
Basal metabolism (70%) = 1400 Kcal
Physical activity (20%) = 400 Kcal
Digestion (10%) = 200 Kcal

Student
Physically
Active
5-10 yrs
sedentary job

Yoga Aerobics Gym
Walking
Ideal Body Weight

• Exercise Alone
1 hr walk = 250 Cal
Energy Equation
Food = BMR + Physical activity
We have to burn 7700 calories to lose 1 kg of fat
• Exercise with nutritional
intervention
1 masala dosa = 250 Cal

Body Weight Scales
– Broca’s Index
• Height (in cms) – 100
• Eg: 165-100 = 65kg
– BMI = Wt / Ht2
• <18.5 : Chronic Energy Deficiency
• 18.6 – 20 : Under Weight
• 20.1 – 22.5 : Normal Weight
• 22.6 – 25 : Over Weight
• 25.1 – 30 : Grade I Obesity
• 30.1 – 35 : Grade II Obesity
• > 35 : Morbid Obesity
– Ideal Weight min: 20 X Ht2
– Ideal Weight max: 22.5 X Ht2
http://care.diabetesjournals.org/content/26/5/1380.full.pdf

Weight (BMI) Alone Can Be Misleading

Body Composition Analysis

Body Composition Analysis
– Fat %
– Lean Weight
– Skeletal Muscle Mass

Importance of LBM
A B Ideal
Age 25 25
Height (cm) 170 170
Weight (kg) 67 75 67
BMI 23.1 25.9 23
Fat% 24 24 12-14
Fat Mass (kg) 16 18 8-9
FFM (kg) 51 59 59

Improve Lean Body Mass
• Raw Material
– Protein
– Micronutrients
• Strength Training
– Against resistance
– Against gravity

LBM advantages
1. Measure of fitness
2. Measure of Immunity
3. Protein reserve
4. Healing power
5. Stress Buster
6. Helps in Fat Loss !

Ideal Weight Management Principles
• Know your Ideal Weight (20 x ht X ht to 22.5 x ht x ht )
• Know your calorie requirement per day
• Follow balanced diet

What is
and
How
to
take balanced diet?

The Food Guide Pyramid
Key to balanced diet

1 slice of bread
1 cup of ready-to-eat cereal
1 Idli
1 chapati
1 Dosa
1 cup Upma
Raw rice = 25 gm
Wheat flour = 25 gm
Bread, Cereal, Rice, and Pasta
Major source of carbohydrates
1 Serving is equal to = 80 Kcal
Make half your grains whole
Aim for at least 3 servings of
whole grains a day
Grains: 6-11 servings/day

Refined (Simple) vs Complex
• Easy and quick to digest
• Energy is released very fast
• High glycaemic index
• No micronutrients
• No protein
• Digestion is slow
• Energy released into body
slowly
• Low Glycaemic Index
• Rich in micronutrients
• Contains protein

Fried rice – 200 Kcal White Rice – 130 Kcal

Chapati -150Kcal Phulka – 80Kcal

1 serving = 40 – 60 cal
= 1 cup (200 ml)of cooked
or raw vegetable
Good source of Vitamins,
Minerals and fiber
One serving must be either
raw vegetable or GLV
Deep fried vegetables lose their
Nutritive value
Vegetables: 3-5
servings/day

Cooked & boiled Vs Fried
• Nutritive value is lost
• High energy (added fat)
• Low in fiber
• Nutritive value is intact
• Low in energy
• High in fiber

1 Fruit serving = 50 calories
= 1 medium sized fruit
Eat variety of fruits
Eat seasonal fruits
Fruits: 2 - 4 servings/day

Whole fruits vs. Fruit Juices
• Rich in fiber
• Low energy
• Vitamins and minerals are
intact
• Can act as negative calorie
foods
• Deficient in fiber
• High energy (added sugar)
• Most of the vitamins and
minerals are lost
• Always positive on calorie
count

Milk (cow) ½ cup = 125 ml 80 Cal
Milk (buffalo) ¼ cup = 68 ml 80 Cal
Milk (toned) ½ cup = 125 ml 80 Cal
Milk (skimmed) 1 cup = 250 ml 80 Cal
Curds ½ cup = 125 gm 80 Cal
Cheese 1 cube = 25 gm 80 Cal
Paneer 1 piece= 30 gm 80 Cal
Mava or Khoa / Fruit = 20 gm 80 Cal
Milk and Milk Products
: 3 servings/day
• Milk is complete
food
• Good source of
protein and
calcium
• Bio-availability of
milk proteins is
very high

Coffee with Whole milk -116Kcal
Instead of Prefer
Double toned milk-40Kcal

1 serving = 80 Kcal
Lean meat is preferred to
Red meat
Fish, beans, peas, egg, nuts
And seeds are alternatives to
Meat
Solid fats and cholesterol are
High in red meat
Good sources of protein
Meat and Pulses
: 2 - 3 servings/day

Omelette – 130 Kcal Boiled egg – 70 Kcal

Fried chicken – 400Kcal Cooked chicken - 150

Limit Fats
Choose foods
with less trans
fat
Limit solid fats
Solid fats are found in animal
products:
meat,
poultry,
dairy foods,
butter
3-4 tea spoons of oil required per person / day

½ kgoil per person /month
Fats and Oils

Which oil is good?
Rice bran oil
+
Groundnut oil / mustard oil
+
Sunflower

Water
 65-70% of your body is made up of
water
 Water suppress the appetite and
makes you to consume less
calories
 Water helps you to eliminate toxins
from the body
 Less water intake will make the
body to retain water and your body
will be dehydrated
Take 12-15 glasses of water

Lunch (1-2pm)
Snack (4-5pm)
Breakfast (8-9am)
Snack(11am)
Snack (6-7pm)
Dinner (8-9pm)
Maintain meal frequency

What to snack in between

Are these
healthful snacks?

Nutritious Snacks

Let noble thoughts come from all directions.
-Rig veda
Thank you

Balanced diet and bca2

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