this is all about building a healthy life style

1. BUILDING OF HEALTHY
LIFESTYLES FOR
BETTER FUTURE
MODULE-2
E s s e n t i a l s f o r a H e a l t h y D i e t

2. KEY POINTS TO
BE COVERED
How to build a healthy diet?
The connection between food and health
Nutritional guidelines
Common health challenges like obesity and eating
disorders
Key fitness components
Wellness tips
How to avoid injuries while exercising?
Documentational data/Statistics
Conclusion

3. What is a healthy lifestyle?
Daily habits that maintain or improve physical, mental,
and emotional health.
Includes good diet, exercise, sleep, stress management,
and avoiding harmful behaviors.
Why is it important for a better future?
Helps prevent diseases.
Improves mood, energy, and brain function.
Increases life expectancy.
Builds a strong foundation for a happy and successful
life.
t
INTRODUCTION: -

4. Developing a healthy diet:
A balanced diet gives the body the nutrients it needs to function properly.
Carbohydrates provide energy (e.g., rice, wheat, fruits).
Proteins help build and repair muscles (e.g., eggs, pulses, dairy).
Fats support brain function and hormone balance (e.g., nuts, seeds, oils).
Vitamins and minerals keep the immune system and bones strong (e.g.,
fruits, vegetables).
Water keeps the body hydrated and supports digestion.
The MyPlate chart shows a healthy portion: half fruits/veggies, one-quarter
grains, one-quarter protein, and a side of dairy.
Home-cooked meals are healthier than processed foods.
Eat at regular intervals to maintain energy levels.
Don't skip breakfast – it jumpstarts your metabolism.

5. Limit sugar, salt, and fried foods for better health.
Practice portion control to avoid overeating.
Avoid eating while watching TV or using your phone.
Main nutrient categories and examples:
1.Carbohydrates – Energy source (e.g., rice, wheat, fruits).
2.Proteins – Growth and tissue repair (e.g., eggs, pulses, milk).
3.Fats – Energy storage, hormones (e.g., nuts, ghee, fish).
4.Vitamins & Minerals – Immunity, bones, skin (e.g., veggies, fruits, dairy).
5.Water – Hydration, body temperature, digestion.
Healthy Plate / MyPlate chart:
½ plate = fruits & vegetables.
¼ plate = whole grains.
¼ plate = protein-rich foods.
Plus a serving of dairy (milk/yogurt).
2.

6. COMMON NUTRITIONAL
MISTAKES
Overconsumption of Processed Foods: High in
sugars, unhealthy fats, and additives.
Skipping Meals: Can lead to overeating later
and nutrient deficiencies.
Inadequate Hydration: Essential for digestion
and overall health.

7. Food & Health-Relationship between food and disease
prevention:-
*How poor diet affects mental health:
High sugar diets can lead to mood swings and anxiety.
Nutrient deficiencies (like Vitamin B12, iron) may cause fatigue and depression.
*Gut health and immunity:
A healthy gut = stronger immunity.
Include probiotics like curd/yogurt for gut health.
*Diet and energy levels:
Complex carbs (like oats, brown rice) provide long-lasting energy.
Sugary foods give quick energy but cause crashes.
*Healthy substitutions:
Replace fried snacks with fruits or nuts.
Use jaggery or honey in small amounts instead of refined sugar.
Choose whole wheat instead of refined flour (maida).

8. Healthy diet helps prevent:
Heart disease (limit fat/salt).
Diabetes (control sugar).
Obesity and high blood pressure.
Some cancers.
"Food as medicine" – right food protects
your health.

9. NUTRITIONAL GUIDELINES FOR
A HEALTHY LIFE
IWhat are Nutritional Guidelines?
Scientifically-based recommendations to help people make
informed food choices.
Promote health, prevent chronic diseases, and ensure
adequate nutrient intake.
Key Sources:
MyPlate (USA): Encourages balanced meals with proper portions.
WHO Guidelines: Focus on global health, limiting sugars, salt,
saturated fats.

10. MYPLATE AND WHO – HEALTHY
EATING BASICS
MyPlate Breakdown:
50% fruits and vegetables
25% grains (half should be whole grains)
25% protein
Include low-fat dairy
WHO Recommendations:
Limit free sugar intake to <10% of total energy.
Reduce salt intake to less than 5g per day.
Choose unsaturated fats over saturated/trans fats.

12. IMPORTANCE OF PORTION CONTROL AND
STAYING HYDRATED
Portion Control Tips:
Use smaller plates
Read nutrition labels
Avoid eating straight from packages
Hydration:
Aim for 2–3 liters of water/day
Hydration supports digestion, brain function, energy levels
Choose water over sugary drink

13. Eat at regular intervals – avoid skipping meals
Add color to your plate – more veggies = more
nutrients
Reduce processed foods, sugars, and fried items
Plan meals in advance and cook at home more
often
Carry healthy snacks like fruits or nuts
Making Healthy Choices Every Day:

15. Understanding Obesity and Its Impact:
Causes:
Unhealthy diet (high calories, low nutrients)
Sedentary lifestyle
Genetics and hormonal imbalances
Health Effects:
Type 2 diabetes
Heart disease
Sleep apnea
Joint pain, arthritis
Low self-esteem, depression

16. Eat a balanced diet and track your food
Engage in physical activity (at least 30 mins/day)
Get adequate sleep
Manage stress – reduces emotional eating
Seek help from doctors/dietitians when needed
Preventing and Managing Obesity:

18. What is an eating disorder?
An eating disorder is a mental health condition that affects your
relationship with food and how you see yourself (body image). Eating
disorders affect your physical and emotional health and can be life-
threatening.
Types of eating disorders:
There are several different types of eating disorders, including:
• Anorexia nervosa: Restricting food and/or caloric intake (self-
starvation), fear of gaining weight and a distorted self-image.
• Bulimia nervosa: Eating large amounts of food in a short amount of
time (binging) or believing that the food intake was large, followed by
getting rid of the food (purging) by vomiting, using laxatives
(medications that make you poop) or exercising excessively.

19. Binge eating disorder: Eating or thinking that there was a large
amount of food intake in a short amount of time (binging) followed
by feeling shame, regret, guilt or depression.
• Pica: Compulsively swallowing non-food items (such as chalk, dirt
and paint).
• Rumination disorder: Undigested food returns to a person’s mouth
after swallowing it. It’s then rechewed, re-swallowed or spit out.

20. Symptoms and Causes
Eating disorders cause symptoms that affect your physical and
mental health.
Signs and symptoms of eating disorders vary based on the type but
could include:
• Mood swings.
• Fatigue.
• Fainting or dizziness.
• Thinning hair or hair loss.
• Unexplained weight changes or drastic
weight loss.
• Unusual sweating or hot flashes.

21. Behavioral symptoms of eating
disorders may include:
• Restrictive eating.
• Eating a lot in a short amount of
time.
• Avoiding food or certain foods.
• Forced vomiting after meals or
laxative misuse.
• Compulsive exercising after
meals.

22. Importance of Mental Health Support:
• Eating disorders are mental health conditions, not just dietary issues
• Early intervention improves recovery chances
• Professional help: therapists, dietitians, support groups
• Reducing stigma encourages individuals to seek help

23. Fitness Components and Daily Activities to Maintain
Fitness Components:-
Cardiovascular Endurance:-
• Ability of heart and lungs to supply oxygen during sustained
activity
• Daily Activities: brisk walking, cycling, swimming
Muscular Strength:-
• The ability of muscles to exert force
• Supports health by improving posture, bone density, and injury
prevention
• Daily Activities: lifting groceries, climbing stairs, bodyweight
exercises

24. How Fitness Components Support Each Other:-
• Cardiovascular endurance improves muscle recoveryEfficient heart
and lung function delivers more oxygen to muscles during strength
and flexibility training.
• Muscular strength enhances cardiovascular performanceStronger
muscles reduce fatigue during aerobic activities, allowing for longer
duration and better performance.
• Flexibility prevents injury during strength and cardio
workoutsIncreased range of motion reduces strain on muscles and
joints.Flexibility improves posture and form
Togrther,they improve Balance,Co-ordination,Stamina and
Resilience in daily life .

26. WELLNESS
What Is Wellness?
Wellness refers to a holistic
state of well-being that goes
beyond just being free from
illness.
It’s about actively making
choices and engaging in
behaviors that lead to a
healthy, balanced, and
fulfilling life—physically,
mentally, emotionally, and
socially.

27. Dimensions of Wellness
Wellness is multi-dimensional.
The 7 key dimensions include:
1. Physical
2. Emotional
3. Social
4. Intellectual
5. Spiritual
6. Environmental and
7. Occupational wellness.
Together, these aspects form a
complete picture of what it means
to live well.

28. 1.Physical Wellness:
Physical wellness means caring for your body through exercise,
good nutrition, proper sleep, and regular health check-ups. It helps
prevent illness, improves strength, and increases daily energy.
2.Emotional & Mental Wellness
Emotional wellness is the ability to understand, express, and
manage your feelings. Practices like journaling, talking to loved ones,
and mindfulness can help you stay mentally strong and resilient.
3.Social Wellness
Social wellness involves building and maintaining healthy
relationships. Positive social connections support mental health,
reduce loneliness, and improve communication and empathy skills.

29. 4. Intellectual Wellness
Intellectual wellness involves keeping your mind active and
engaged through continuous learning, curiosity, and creative thinking.
It encourages you to explore new ideas, expand your knowledge, and
challenge yourself mentally—whether through reading, solving
problems, learning new skills, or engaging in stimulating conversations
It helps improve decision-making and boosts confidence in your
personal and professional life.
5. Spiritual Wellness
Spiritual wellness means finding meaning, purpose, or inner peace
in life. It can be nurtured through reflection, meditation, nature, or
faith-based practices, depending on individual belief

30. 6.Environmental & Occupational Wellness
Environmental wellness focuses on living in a safe and healthy
environment, while occupational wellness means enjoying and finding
purpose in your daily work or activities. Both affect your satisfaction
and sense of stability.
7.Occupational Wellness
Occupational wellness means finding satisfaction and fulfillment
in your work or daily activities. It’s about balancing your job or
responsibilities with your personal life, feeling valued, and using your
skills to contribute meaningfully. When you enjoy what you do, it
boosts your motivation, reduces stress, and improves your overall
well-being.

31. Introduction to Exercise
Injuries
Exercise injuries can
happen when the body is
pushed beyond its limits or
when proper techniques
aren’t followed. Avoiding
injuries is essential to
maintain consistent fitness
and overall wellness.

32. Common Types of Exercise Injuries
Sprains and strains
Tendonitis
Stress fractures
Muscle tears
Overuse injuries
Warm-Up and Cool-Down
Always start with a warm-up to prepare your muscles and joints
for exercise.
End with a cool-down to gradually reduce heart rate and stretch
muscles, preventing stiffness and soreness.

33. Use Proper Technique
Learn and maintain correct form during exercises. Poor technique can cause
unnecessary strain and injuries. Don’t hesitate to ask a trainer for guidance.
Progress Gradually
Increase intensity, duration, and frequency of exercise slowly. Avoid sudden jumps
in workout levels to reduce the risk of overuse injuries.
Wear Appropriate Gear
Use suitable footwear and comfortable clothing. Proper shoes provide support and
cushioning, reducing injury risk.
Listen to Your Body
Pay attention to pain or discomfort. Rest if you feel pain, and never push through
serious pain as it can worsen injuries.
Stay Hydrated and Nourished
Drink plenty of water before, during, and after exercise. Proper nutrition helps your
body recover and stay strong.

34. Rest and Recovery
Allow time for muscles to recover between workouts. Rest days
are crucial to prevent fatigue and injuries.
When to Seek Medical Help
If pain is severe, swelling occurs, or you can’t move a joint or
muscle properly, consult a healthcare professional promptly.

35. SOME IMPORTANT DATA AND STATISTICS:
Exercise Injury Statistics
Over 460,000 gym injuries are reported annually in the United States.
Sprains and strains are the most common types of gym injuries, accounting for
45% of total cases.
Ankle injuries make up 10% of all gym-related injuries, while lower back injuries
account for 15%.
Cardio equipment, such as treadmills and stationary bikes, contribute to 24% of
gym injuries.
Weight machines are responsible for 12% of all gym-related injuries.
Shoulder injuries comprise 8% of reported gym injuries.
Approximately 25,000 people are injured annually by falling off exercise
equipment.
42% of gym injuries are classified as moderate to severe, requiring medical
attention.
Gym injuries result in an estimated 63,000 days lost from work annually, with an
average cost of $2,016 per injury.

36. CONCLUSION
Proper nutrition is crucial for a healthy and
active life.
Make informed food choices and strive for
balance in your diet.
Start implementing small changes today to
improve your eating habits and overall
health.

37. THANK
YOU Presented By :
SHREYA. C. S
SKANDA. C
VINUTHA. S
CHANDANA. S. RAO
Building of healthy lifestyles for
Building of healthy lifestyles for
better future
better future