2. Oh, God, Give us food which does not
cause any disease and also gives us
strength
- Yahurveda
He, who takes food in proper measure
lives a long life and lives without disease,
gets strength and alertness of mind.
However, his children are born healthy
and without any deformity or disease.
- Mahabharata
3. Yoga is neither for one who over eats
nor for him who observes complete
fasting.
- Bhagavad Gita :VI - 16
Yoga is a science of mind
Helps to control mind, desire & reaction
to stress
Skilful – rather than brutal
- Maharshi Patanjali
4.
5. FOOD REQUIREMENTS
Vary according to age, sex, and activity of the
individual.
Special demands are made during stress
periods, such as pregnancy, lactation, infancy,
and childhood, since during these periods, the
individual needs increased amounts of Body-
Building and Protective nutrients.
6. COMMON NUTRITION PROBLEMS
Protein energy malnutrition (PEM),
micronutrient deficiencies such as vitamin A
deficiency (VDA), iron deficiency anemia
(IDA), iodine deficiency disorders (IDD) and
vitamin
nutrition
B-complex deficiencies are the
problems frequently encountered,
particularly among the poor.
Under-nutrition starts even at the time of
conception.
7. Because of extensive maternal under-nutrition
(under-weight, poor weight gain during
pregnancy, and nutritional anemia, and vitamin
deficiencies), about 30% of the infants are
born with low birth-weights (<2500 g), as
compared to less than 10% in the developed
countries.
Both clinical and subclinical undernutrition are
widely prevalent even during early childhood.
About 1-2% of preschool children suffer from
severe and florid forms of PEM like
kwashiorkor and marasmus. This is only the
tip of the iceberg.
8. In the case of vitamin A deficiency, up to 3%
of preschool children show Bitot’s spots and
night blindness, and about 30-40 thousand
children become blind every year.
Vitamin A deficiency also increases the risk of
disease and death.
A large segment of the population suffers from
nutritional anemia.
It is more prevalent irr pregnant women.
More than 50% of preschool children also
suffer from anemia.
9.
10. DIETARY GOALS
Maintain a state of positive health and optimal
performance in populations at large.
Ensure adequate nutritional status for pregnant
women and lactating mothers.
Improve birth weights and promote growth of
infants, children, and adolescents to achieve their
full genetic potential.
Achieve adequacy in all nutrients and prevent
deficiency diseases.
Prevent chronic diet-related disorders.
Maintain the health of the elderly and increase the
life expectancy.
12. DIETARY GUIDELINES
A nutritionally adequate diet should be
consumed through a wise choice from a variety
of foods.
Additional food and extra care are required
during pregnancy and lactation.
Exclusive breast-feeding should be practised
for 4-6 months. Breast-feeding can be
continued up to 2 years.
Food supplements should be introduced to
infants by 4-6 months.
13. Other non-essential amino acids can be
synthesized in the body to build proteins.
Proteins perform a wide range of functions and
also provide energy (4 Kcal/g)
Protein requirements vary with age,
physiological status and stress.
More proteins are required by growing infants
and children, pregnant women and individuals
during infections and illness or stress.
Animal foods like milk, meat, fish, eggs and
plant foods such as legumes are rich sources of
proteins.
14.
15. Choose a variety of foods in amounts appropriate for
age, gender, physiological status and physical
activity.
Use a combination of grains, grams, and greens.
Include jaggery or sugar and cooking oils to bridge
the calorie or energy gap.
Prefer fresh vegetables and fruits in plenty.
Include in the diets, foods of animal origin such as
milk, eggs and meat, particularly for pregnant and
lactating women and children.
Adults should choose low-fat, protein-rich foods such
as lean meat, fish, pulses and low-fat milk.
Develop healthy eating habits and exercise regularly.
16. IMPORTANCE OF DIET DURING DIFFERENT STAGES OF LIFE
For being physically active and healthy.
Nutrient dense low fat foods.
For maintaining health productivity and prevention of
diet-related disease and to support pregnancy/lactation.
Nutritionally adequate diet with extra food for
child bearing/rearing.
For growth spurt, maturation and bone development
Body building and protective foods.
For growth, development and to fight infections.
Energy, body building and protective food (milk, vegetables,
and fruits.
For growth and appropriate milestones.
Breast-milk, energy rich foods (fats, sugar)
17.
18. BALANCED DIET FOR ADULT WOMAN (SEDENTARY)
CEREALS AND MILLETS
*30 g x 10**
* Portion Size **No. of portions
Elderly man: Reduce 3 portions of cereals and millets and add an extra serving of fruit.
FRUITS
*100 g x 1**
PULSES
*30 g x 2**
FATS/OILS
*5 g x 4**
SUGAR
*5 g x 4**
MILK & MILK
PRODUCTS
*100 g x 3**
VEGETABLES
*100 g x 3**
19. EAT ENOUGH IODINE-CONTAINING
FOODS/USE ONLY IODIZED SALT
Iodine is required for formation of thyroid
hormones.
Thyroid hormones are necessary for growth and
development.
Iodine deficiency leads to goiter.
Lack of iodine in water and diet is the main cause
of iodine deficiency disorders.
Iodine deficiency during pregnancy results in still
births, abortions, and cretinism.
Use of iodized salt ensures adequate iodine intake.
20.
21.
22. WHAT ARE FOOD GROUPS?
Foods are conventionally grouped as:
Cereals, millets and pulses
Vegetables and fruits
Milk and milk products, egg, meat, and fish
Oils and fats and nuts and oilseeds.
Foods may also classified according to their
functions.
23. ENERGY RICH FOODS
Vegetable oils, ghee, butter
Nil
Sugars
Nuts and oilseeds
Protein, fibre, minerals,
calcium, iron and B-
complex vitamins
Fat soluble vitamins,
essential fatty acids
Proteins, vitamins/minerals
Whole grain cereals, millets
MAJOR NUTRIENTS OTHER NUTRIENTS
Carbohydrates & fats
24. BODY BUILDING FOODS
Milk and milk products
Meat, fish, poultry
B-complex vitamins,
invisible fat, fibre
Calcium, vitamin A,
riboflavin, vitamin B12
B-complex vitamins, iron,
iodine, fat
Pulses, nuts, oilseeds
MAJOR NUTRIENTS OTHER NUTRIENTS
Proteins
25. PROTECTIVE FOODS
Other vegetables/fruits
Protein and fat
Eggs, milk, and milk
products and flesh foods
Antioxidants, fibre and
other carotenoids
Fibre, sugar and
antioxidants
Green leafy vegetables
MAJOR NUTRIENTS OTHER NUTRIENTS
Vitamins & Minerals
26.
27. WHAT IS A BALANCED DIET?
A balance diet is one which provides all the
nutrients in required amounts and proper
proportions.
It can easily be achieved through a blend of four
basic food groups.
The quantities of foods needed to meet the
nutrient requirements vary with age, gender,
physical activity and physiological status.
A balanced diet should provide around 60-70%
of total calories from carbohydrates, preferably
starch, about 10-12% from proteins and 20-25%
from fat.
28.
29.
30.
31. What is Diabetes
The body is made of millions of cells that
need energy to function. The food you eat
is turned into sugar, called glucose. Sugar is
carried to the cells through the blood
stream. It is one of many substances
needed by cells to make energy.
Without energy, all
cells die.
For glucose to enter the cells, 2 conditions
must be present. First, the cells must have
enough "doors," called receptors. Second, a
substance called insulin is needed to
"unlock the receptors." Once these two
conditions are met, glucose enters the cell
and is used by the cell to make energy.
33. Diabetes management consists of:
• Following a diet plan
• Testing blood sugar
• Exercising
• Taking any prescribed medication on time
• Ensuring good hygiene
• Learning about diabetes
34. Diabetes can be controlled by
A healthy diet may include changing what
one eats, in what quantities, and how often.
35. Diabetes can be controlled by
Exercise helps diabetic patients in many ways. It lowers glucose levels, helps
weight loss, and maintains a healthy heart and healthy circulation. In
addition, exercising helps relieve stress and strengthens muscles.
36. Diabetes can be controlled by
Blood/urine sugar testing is important in order to find out if the sugar level is
where it should be. If the blood/urine sugar is too low or too high, a change in the
diabetes medication, diet, or exercise plan may be needed. Blood sugar or urine
sugar should be checked at every visit of the diabetic patient.
37. Diabetes can be controlled by
In cases of very high blood sugar levels that do not respond to diet and exercise
plans, medications may be needed. If insulin is needed, it can only be injected.
Insulin is needed for all patients with Type 1 diabetes and for some patients with
Type 2 diabetes.
38. The three goals of eating right are
• Controlling body weight
• Keeping the level of blood-sugar at a normal
level
• Reducing fat in the body
39. Hyperglycemia Hypoglycemia
•
•
•
When controlling diabetes, blood sugar can become too high or too low.
These conditions should be taken seriously. Fortunately, one can easily re-
establish control of blood sugar.
When there is too much sugar in the blood, this condition is called
hyperglycemia. Hyper is Latin and means "more." Glycemia is also Latin and
means "sugar in the blood."
Hyperglycemia is caused by eating too much food, eating sugary foods, or by
not taking one’s medication. It can also occur when one is sick. If not
treated, hyperglycemia can lead to a coma.
40. •
•
•
•
Hypoglycemia occurs when too little sugar is present in the blood. Hypo is
Latin and means "less."
Hypoglycemia usually occurs with patients who take insulin or other
medications.
Taking too much insulin can cause it. That is why it is also known as insulin
shock.
Hypoglycemia can also be caused when the food intake is reduced or a meal
is skipped. . Signs of low blood sugar, or hypoglycemia .
Hyperglycemia Hypoglycemia
41. •
•
If not treated, low blood sugar can lead to fainting or seizures. Diabetics
experience different signs when their blood sugar is low and they learn to
recognize these signs.
Some patients do not experience any signs when their blood sugar is low.
These patients must depend on blood sugar testing to find out if they have
hypoglycemia..
Hyperglycemia Hypoglycemia
42. Reasons for diet
• Weight control
• Blood glucose control
• Prevention and management of short-term
and long-term complications of diabetes
and heart disease
43. Dietary recommendations
• Eat starchy foods regularly
• Eat more fruit and vegetables
• Reduce animal or saturated fat
• Cut down on sugar
• Reduce salt
46. Eat more fruit and
vegetables.
Five a day
• Fresh
• Frozen
• Tinned
• Dried
• Juice
47. Choose more high fibre foods
To help maintain blood
glucose levels and
cholesterol levels
• Fruit
• Vegetables
• Pulses
• Oats
Helps to maintain a
healthy gut
• Wholegrain cereals
• Wholemeal bread
• Wholewheat pasta
• Brown rice, barley
48. Reduce animal or saturated fat
intake
• Use low fat milk
• Use low fat spread
instead of butter
• Use oil high in
unsaturated fat, eg
olive oil, rapeseed oil
49. Use less fat in cooking
• Grill
• Dry-roast
• Microwave
• Steam
50. Choose the right sort of fat
SATURATED
• Full fat dairy
produce (eg
cheese, butter, full
cream milk)
• Pies
• Biscuits
• Savoury snacks
• Lard
• Hard vegetable fat
MONO-
UNSATURATED
• Olive oil
• Rapeseed oil
• Groundnut oil
POLY-
UNSATURATED
• Sunflower oil
(products)
• Oily fish
51. Cut down on sugary foods
• Cut out sweets
• Cut out sugary
drinks
56. Issues related to Asian diets
Food
Chapattis
Rice
Advice
Use medium brown or wholemeal flour
Avoid spreading fat or use margarine high in monounsaturated fat
but sparingly
Keep fried breads for special occasions, eg: poori, parathas
Choose basmati as lower GI
Best to have plain boiled rather than pilau, buriyani which are high fat
Meat, fish, paneer
(curd cheese), eggs
Vegetables
Fruit
Spices
Milk
Snacks
Fats and oil
Remove all visible fat on meats , avoid frying – use minimal vegetable
oil or try baking
Encourage all varieties of pulses
Aim to include 2 to 3 portions daily of any vegetables cooked or raw
Beware of portion sizes especially for tropical fruits, but no fruit is taboo
All spices , chillies, herbs are allowed
Avoid full cream milk
Keep to a minimum: Chevra (Bombay mix), samosas, pakoras, rusks
(Pakistani salted biscuit)
Suggest: Fruit , fruit yoghurt, rich tea biscuit.
Use margarine high in monounsaturated fat or poly unsaturated fat
For cooking choose vegetable oil, rapeseed oil, olive oil but use sparingly
Butter, ghee for special occasions
Dispel myths regarding spices and avoiding particular fruits
62. Foods to avoid or take in reduced amounts
for diabetics
•
• SALT: You get enough salt from vegetables in inorganic form, so reduce the
intake of extra salt.
• SUGAR: Sucrose, a table sugar, provides nothing but calories and
carbohydrates. Substitute sucrose with natural sugar, like honey, jaggery (gur),
etc.
• FAT: Excessive fat intake is definitely not a good habit. Try and exclude fried
items from the diet But, remember, a small quantity of oil is needed to absorb
fat-soluble vitamins, especially vitamin E.
WHOLE MILK AND PRODUCTS: Try to switch to low fat milk and its
products like yogurt (curd).
• WHITE FLOUR (MAIDA) AND ITS PRODUCTS: Replace these with
whole grains, whole wheat (ATTA) or soya breads and unpolished rice.
• FOODS WITH A HIGH CARBOHYDRATE (SUGAR) CONTENT:
Avoid white rice, potatoes, carrots, breads and banana – they increase the
blood-sugar levels.
64. Recommended foods for diabetics
itter gourd (karela)
– This vegetable contains a high dosage of 'plant insulin'.
– It lowers the blood sugar levels effectively.
– Have the juice of three to four karelas early morning on an
empty stomach.
– As a vegetable, too, it can be taken on a regular basis.
– Powder the seeds of karela (measuring 1 teaspoon), mix with
water and drink it.
enugreek (methi)
– It is the most common food used to control diabetes.
– Gulp a teaspoonful of these seeds with a glass of water daily.
– Soak the seeds overnight. Have the water in which the seeds
were soaked.
– You can make a chutney with methi seeds. You can also eat
them sprouted, dried and powdered, or mix them in wheat
65. • Indian blackberry (jamun)
– This fruit is very effective in preventing and controlling
diabetes.
– Powder the stone of the fruit and eat it -- it contains glucoside,
which prevents the conversion of starch into sugars.
• Garlic
– This is used to lower blood-sugar levels. Garlic is rich in
potassium and replaces the potassium which gets lost in urine.
It also contains zinc and sulphur, which are components of
insulin. Take about three to four flakes of freshly crushed
garlic daily.
• Onion
– Because of its diuretic and digestive properties, onion works
against diabetes. Raw onion is more useful.
66. • Flaxseed
– This is the richest source of Omega 3 fatty acids. It
helps control diabetes because it maintains the
sensitivity of the cell membrane, facilitates insulin,
and thereby the uptake of glucose by the cells.
• Fibre
– Soluble fibre, found in apples, kidney beans (rajma),
oatmeal, soyabean, etc, help control diabetes.
– These aid slow digestion and absorption of nutrients,
resulting in a slow and steady release of glucose.
– They soak up excess bile acids found in the intestinal
tract, the same acids that are converted to blood
cholesterol.
– They also help empty the stomach and bring about a
feeling of satisfaction that can help Type 2 diabetics to
achieve weight loss goals.
67. • Cinnamon solution
– Water extracts of cinnamon have been found to
promote glucose metabolism and
reduce cholesterol. You can boil cinnamon
sticks in water and drink this water.
• Antioxidants
– Diabetes is often associated with conditions like
heart disease, diabetic retinopathy, immune
deficiency and kidney disease. Many are caused
by free radical damage. Therefore, make sure you
include foods containing antioxidants, like amla,
fresh seasonal fruits, pomegranates and
green/black tea in your diet.
