on healthy diet

1. DIET AND NCD’s

2. Healthy diet
• A healthy diet involves consuming primarily
fruits, vegetables, and whole grains to satisfy
caloric requirements, provide the body with
essential nutrients, phytochemicals, and fibre,
and provide adequate water intake.
• A healthy diet supports energy needs and
provides for human nutrition without
exposure to toxicity or excessive weight gain
from consuming excessive amounts.

3. Dietary guidelines for lifestyle
modification-NIN
• Calories should be sufficient to maintain appropriate
body weight for a given height.
• Carbohydrate should constitute 55-65% of calories
with emphasis on complex carbohydrates.
• Proteins should provide around 10-15% of the total
calories.
• Total fat intake should be between 15-30% of total
calories.
• Cholesterol should not exceed 300mg/day in the
diet.
• Saturated fat should be less than 10% of the total
calories.

4. Unhealthy diet
•High fat
•High salt
•High sugar
•Carbohydrate
rich
•Less intake of
fibre
•Less intake of
vegetables and
fruits

5. High sugar diet
• Increased consumption
of refined carbohydrates
along with reduced fibre
intake may lead to type 2
diabetes.
• High GI diet unfavorably
affects CVD risk factors.
McKeown NM, Meigs JB, Liu S, Rogers G, Yoshida M, Saltzman E, Jacques PF.Dietary
carbohydrates and cardiovascular disease risk factors in the Framingham offspring cohort. J Am
Coll Nutr. 2009 Apr;28(2):150-8.
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6. High salt diet
• Long term high salt diet
leads to hypertension
and renal injury.
Long-term high salt diet causes hypertension and alters renal cytokine gene expression profiles in
Sprague-Dawley rats. Gu JW, Young E, Pan ZJ, Tucker KB, Shparago M, Huang M, Bailey AP.
Beijing Da Xue Xue Bao. 2009 Oct 18;41(5):505-15
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7. High fat diet
• Saturated fats: eg: meat, dairy, eggs, coconut oil
etc
• Unsaturated fats: PUFA and MUFA
• Egs of PUFA: Safflower oil, Sesame oil etc
• Egs of MUFA: Canola oil, Olive oil etc
• Trans fat: unsaturated fatty acids eg: cookies,
cakes, fries etc
• Omega 3 fatty acid: eg: fish, flaxseed, soy,
walnuts

8. Fruit and vegetable consumption
• low fruit and vegetable intake
is estimated to cause about
31% of ischemic heart
disease and 11% of stroke
worldwide.
• Up to 2.7 million lives could
potentially be saved each
year if fruit and vegetable
consumption was sufficiently
increased
The World Health Report, Reducing risks, promoting health. Geneva, World Health Organization, 2002
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9. Healthy food options
• Increase consumption of fruits and vegetables
(400 gms), and legumes, whole grains and nuts
• Limit the intake of free sugars
• Limit energy intake from total fats and shift fat
consumption away from saturated fats to
unsaturated fats and towards the elimination
of trans-fatty acids
• Limit salt (sodium) consumption from all
sources and ensure that salt is iodized
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10. 10

11. Food guide
Types of food Preferred Avoided
Cereals All whole grains cereals such
as whole wheat, oats, ragi,
millets brown rice etc
Maida, polished rice, refined
food products, instant
preparations.
Pulses Dhal or grams with outer
capsules (skin) and Sprouts
Fried food such as vada,
bonda, fried, dhals
Vegetables Vegetables rich in fiber like
greens, brinjal, cauliflower,
gourds, salads
Frying, deep frying, pickle,
dehydrating the vegetables
Fruits All fresh, frozen fruits and
dry fruits
Canned, Bottled, Juice,
Squash
Dairy
Products
Skimmed milk, Unsweetened
yoghurt, curd,
buttermilk
Cheese, ghee, ice
cream, milk cream,
Whole milk

12. Type of food Preferred Avoided
Meat
products
Fish, chicken, egg white –
Boiled, steamed, grilled,
roasted, barbecue or stew
Red meat, organ
meat, egg yolk,
frying and deep
frying
Sugar and
sweets
Sugar, honey, jaggery
- 3-4 tsp a day
Sweets prepared with
oil and vanaspathi
Oils Olive, groundnut, sunflower,
safflower, Gingely oil – 25- 30
ml/day
Palm oil, coconut oil,
lard, vanaspathi ,
refined and processed
oil
Beverages Water, Buttermilk, Clear soups,
Tender coconut water,
Tea, coffee, aerated
drinks, soda, alcohol