Tips for Healthy Life

1. Diet, Exercise and Sleep: Mantras for
Healthy Life
• Dr. D.Gunasingh MD,DCH,
• HOD/Professor of
Pediatrics
• TRIHMS(Tomo Riba
Institute of Health and
Medical Sciences )
• Retd Professor of
Pediatrics,
• Madras Medical College.

2. • Macro & Micro nutrients
• ICMR Guidelines for various age groups
• Which oil to be used
• Muliti vitamins , Minerals & Appetizer tonics
• Exercise & Sleep
• Immunity boosting foods
• Start looking at content of food packet

3. Healthy diet-WH0
 To protect against malnutrition in all its forms, as
well as non communicable diseases (NCDs) such
as diabetes, heart disease, stroke and cancer.
 Unhealthy diet and lack of physical activity are
leading global risks to health.
 Healthy dietary practices start early in life –
breastfeeding fosters healthy growth and
improves cognitive development, and may have
longer term health benefits such as reducing the
risk of becoming overweight or obese and
developing NCDs later in life.

4. Healthy Diet
 Energy intake (calories) should be in balance with energy expenditure. To
avoid unhealthy weight gain, total fat should not exceed 30% of total
energy intake .
 Intake of saturated fats should be less than 10% of total energy intake,
and intake of trans-fats less than 1% of total energy intake, with a shift in
fat consumption away from saturated fats an trans-fats to unsaturated fats
, and towards the goal of eliminating industrially produced trans-fats.
 Limiting intake of free sugars to less than 10% of total energy intake is
part of a healthy diet. A further reduction to less than 5% of total energy
intake is suggested for additional health benefits
 Keeping salt intake to less than 5 g per day (equivalent to sodium
intake of less than 2 g per day) helps to prevent hypertension, and
reduces the risk of heart disease and stroke in the adult population (8).

5. Healthy Diet: For Adults
• A healthy diet includes the following:
• Fruit, vegetables, legumes (e.g. lentils and
beans), nuts and whole grains (e.g.
unprocessed maize, millet, oats, wheat and
brown rice).
• At least 400 g (i.e. five portions) of fruit and
vegetables per day , excluding potatoes, sweet
potatoes, cassava and other starchy roots.
•

6. Healthy Diet: For Adults
 Less than 30% of total energy intake from fats . Unsaturated
fats (found in fish, avocado and nuts, and in sunflower,
soybean, canola and olive oils) are preferable to saturated
fats (found in fatty meat, butter, palm and coconut oil,
cream, cheese, ghee and lard)
 Trans-fats of all kinds, including both industrially-produced
trans-fats (found in baked and fried foods, and pre-
packaged snacks and foods, such as frozen pizza, pies,
cookies, biscuits, wafers, and cooking oils and spreads) and
ruminant trans- fats (found in meat and dairy foods from
ruminant animals, such as cows, sheep, goats and camels).

7. Overview
• Consuming a healthy diet throughout the life-course helps
to prevent malnutrition in all its forms as well as a range of
non communicable diseases (NCDs) and conditions.
• However, increased production of processed foods, rapid
urbanization and changing lifestyles have led to a shift in
dietary patterns. People are now consuming more foods
high in energy, fats, free sugars and salt/sodium, and many
people do not eat enough fruit, vegetables and other
dietary fibre such as whole grains.
• The exact make-up of a diversified, balanced and healthy
diet will vary depending on individual characteristics (e.g.
age, gender, lifestyle and degree of physical activity),
cultural context, locally available foods and dietary customs.
However, the basic principles of what constitutes a healthy
diet remain the same

8. DIETARY GOALS
• 1. Maintenance of a state of positive health and optimal
• performance in populations at large by maintaining
• ideal body weight.
• 2. Ensure adequate nutritional status for pregnant
• women and lactating mothers.
• 3. Improvement of birth weights and promotion of growth
• of infants, children and adolescents to achieve their full
• genetic potential.
• 4. Achievement of adequacy in all nutrients and
• prevention of deficiency diseases.
• 5. Prevention of chronic diet-related disorders.
• 6. Maintenance of the health of the elderly and increase
• the life expectancy.

9. Dietary Guidelines-ICMR
• 1. Eat variety of foods to ensue a balanced diet
• 2. Ensure provision of extra food and healthcare to
pregnant and
• lactating women.
• 3. Promote exclusive breastfeeding for six months and
encourage
• breastfeeding till two years.
• 4. Feed home based semi solid foods to the infant
after six months.
• 5. Ensure adequate and appropriate diets for children
and adolescents both in health and sickness

10. Dietary Guidelines-ICMR
• 7. Ensure moderate use of edible oils and animal foods and
very less use of ghee/ butter/ vanaspati.
• 8. Overeating should be avoided to prevent overweight and
obesity.
• 9. Exercise regularly and be physically active to maintain ideal
body weight.
• 10. Use salt in moderation/ Restrict salt intake to minimum.
• 11. Ensure the use of safe and clean foods.
• 12. Practice right cooking methods and healthy eating habits.
• 13. Drink plenty of water and take beverages in moderation.
• 14. Minimize the use of processed foods rich in salt, sugar
and fats

11. Nutrition is a basic prerequisite to
sustain life.
• A diet consisting of foods from several food groups provides all the
required
• nutrients in proper amounts.
• Cereals, millets and pulses are major sources of most nutrients.
• Milk which provides good quality proteins and calcium must be an
essential item of the diet, particularly for infants, children and women.
• Oils and nuts are calorie-rich foods, and are useful for increasing the
energy density.
• Inclusion of eggs, flesh foods and fish enhances the quality of diet.
• Vegetarians can derive almost all the nutrients from diets
consisting of cereals, pulses, vegetables, fruits and milk-based
diets.
• Vegetables and fruits provide protective substances such as vitamins/
• minerals/ phytonutrients.
• Diversified diets with a judicious choice from a variety food groups
provide the necessary nutrients.

12. Balanced Diet
• A balanced diet should provide around 50-60% of total calories
from carbohydrates, preferably from complex carbohydrates,
about 10-15% from proteins and 20-30% from both visible and
invisible fat.
• a balanced diet should provide other non-nutrients such as
dietary fibre, antioxidants and phytochemicals which bestow
positive health benefits.
• Antioxidants such as vitamins C and E, beta-carotene, riboflavin
and selenium protect the human body from free radical
damage.
• Other phytochemicals such as polyphenols, flavones, etc., also
afford protection against oxidant damage.
• Spices like turmeric, ginger, garlic, cumin and cloves are rich in
antioxidants.

13. Balanced Diet
• Foods are conventionally grouped as :
• 1.Cereals, millets and pulses
• 2.Vegetables and fruits
• 3.Milk and milk products, egg, meat and fish
4.Oils &fats and nuts &oilseeds
Balance diet should be eaten daily

14. Carbohydrate
Protein
Fat
Vitamin
Mineral
water
+
Fibre
14

15.  body’s organs and tissues need proper
nutrition to work effectively.
 Without good nutrition, body is more
prone to disease, infection, fatigue, and
poor performance.
 Children with a poor diet run the risk of
growth and developmental problems.
15

18. B number Name Thumbnail description
Vitamin B1 thiamine
A coenzyme in
the catabolism of sugars and am
ino acids.
Vitamin B2 riboflavin
A precursor of coenzymes called
FAD and FMN, which are
needed for flavoprotein enzyme
reactions, including activation
of other vitamins
Vitamin B3
niacin (nicotinic
acid), nicotinamide, nicotinamid
e riboside
A precursor
of coenzymes called NAD and N
ADP, which are needed in
many metabolic processes.
Vitamin B5 pantothenic acid
A precursor of coenzyme A and
therefore needed to metabolize
many molecules.
Vitamin B6
pyridoxine, pyridoxal, pyridoxa
mine
A coenzyme in many enzymatic
reactions in metabolism.
Vitamin B7 biotin
A coenzyme
for carboxylase enzymes,
needed for synthesis of fatty
acids and in gluconeogenesis.
Vitamin B9 folate
A precursor needed to make,
repair, and methylate DNA; a
cofactor in various reactions;
especially important in aiding
rapid cell division and growth,
such as in infancy and
pregnancy.
Vitamin B12
various cobalamins;
commonly cyanocobalamin or
methylcobalamin in vitamin
supplements
A coenzyme involved in the
metabolism of every cell of the
human body, especially
affecting DNA synthesis and
regulation, but also fatty acid
metabolism and amino acid
metabolism.

21. • The complex carbohydrate which are not
digested by the human enzymes are
collectively referred to as dietary
fibers
• soluble fiber-mostly found in fruits &
legumes insoluble fiber- vegetables &
grains
FIBRE
21

22. • Prevent constipation
• Eleminate bacterial toxin
• Decrease G.I.T cancers
• Improve glucose tolerence
• Reduce plasma cholestrol
22

36. What is healthy cooking oil?

37. Choice of cooking oil
 Ideal quality fat for good health is the one which
maintains a balance, so as to give a ratio of
polyunsaturated/ saturated (PUFA/SFA) of 0.8-1.0, and
linoleic/ a-linolenic (n-6/ n-3) of 5-10 in the total diet.
 For ensuring this appropriate balance of fatty
acids in cereal-based diets, it is necessary to increase
the a-linolenic (n-3) acid intake and reduce the
quantity of linoleic (n-6)acid obtained from the cooking
oil.
 Use of more than one source of oil has the
added advantage of providing a variety of minor
components in the diet.

38. Blended oil
• Groundnut or Sesame or Rice bran+
Mustard
• Groundnut or Sesame or Rice bran+ Canola
• Groundnut or Sesame or Rice bran+
Soyabean
• Safflower or Sunflower + Palmolein +
Mustard

39. Published online 2016 May 19. doi: 10.1016/j.ihj.2016.05.004
PMCID: PMC4990724
PMID: 27543465
Selecting healthy edible oil in the Indian context
S.C. Manchanda⁎
Senior Consultant Cardiologist, Sir Ganga Ram Hospital, New Delhi, India
Santosh Jain PassiPublic Health Nutrition Consultant; Former Director, Institute of Home Economics, University of
Delhi, India
• Mustard and rapeseed oils – due to their favourable
LA/ALA ratio, low SFA, and high MUFA content along
with their relative stability during cooking – can be a
preferred choice, particularly mustard oil in its non
refined (cold-pressed) form.
mustard oil consumption can reduce the risk of CHD.
Further, appropriate blending of edible oils (such as rice
bran and safflower oil; coconut and sesame oil; canola
and flaxseed oil) also appears to be a good option to
reduce the plasma lipids, inflammation and, thus, the
CHD risk.

40. American Heart Association
• Here’s an alphabetical list of common cooking
oils that contain less saturated fat.
• Canola,Corn,Olive,Peanut,Safflower,Soybean,S
unflower blends or combinations of these
oils, are also good choices.
• In general, choose oils with less than 4 grams
of saturated fat per tablespoon, and no trans
fats.

41. American Heart Association
• The healthier oils listed here are generally safe for most home-
cooking uses, including higher temperature cooking such as stir-
frying and pan frying. We do not recommend deep-fat frying as a
cooking method.
• Any oil starts to degrade once it reaches its smoke point. So, if you
accidentally let your oil smoke or catch fire, get rid of it and start
over.
• If oil smells bad, don’t use it. When an oil is stored too long it can
become oxidized or rancid. It will have a distinct smell, and you
should get rid of it.
• Don’t reuse or reheat any cooking oil.
• Buy cooking oils in smaller containers to avoid waste, and store
them in a dark, cool place to keep them fresh longer.

42. For Infants and Young Children
• In the first 2 years of a child’s life, optimal nutrition fosters
healthy growth and improves cognitive development.
• It also reduces the risk of becoming overweight or obese and
developing NCDs later in life.
• Advice on a healthy diet for infants and children is similar to
that for adults, but the following elements are also important:
• Infants should be breastfed exclusively during the first 6 months
of life.
• Infants should be breastfed continuously until 2 years of age
and beyond.
• From 6 months of age, breast milk should be complemented
with a variety of adequate, safe and nutrient dense foods. Salt
and sugars should not be added to complementary foods.

51. Baby led weaning

55. Vaccinations

58. Tonics for Children
• Appetizer has no role
• Give 20mg elemental iron for 100 days after 6 months of age every
year
• Vit D 400 IU from birth to 6 months of age
• Exposing 12%-18% of body surface area to unprotected sunlight 30
mts for between the hours of 11 a.m. and 2 p.m
• IAP-For the prevention of rickets in premature infants, 400 IU of
vitamin D and 150-220 mg/kg of calcium,
 In neonates, 400 IU of vitamin D and 200 mg of calcium For
prevention of rickets and hypocalcemia in infants (after neonatal
period) upto 1 year of age, VitD 400 IU/day and Ca 250 mg/ day
 From 1-18 years, and 600 IU vitamin D/day and Ca 500 mg/day

59. Get a sound sleep
• After a long and hectic
schedule, your body and mind
need relaxation.
• If you have trouble sleeping,
sleep in a dark room or use
curtains to darken your room.
Turn your clock away and get a
good sleep.
• Sound sleep will make your
mind and body fresh, rejuvenate
your mood and stabilize your
body mechanism.
• By improving your sleeping
schedule, you can actually
reduce stress. It improves
memory, enhances mood and
also makes you more patient
and tolerant.

60. National Sleep Foundation’s Sleep
Duration Recommendations
Age Recommended
May be
appropriate
Not recommended
Newborns
0-3 months 14 to 17 hours
11 to 13 hours
18 to 19 hours
Less than 11 hours
More than 19
hours
Infants
4-11 months 12 to 15 hours
10 to 11 hours
16 to 18 hours
Less than 10 hours
More than 18
hours
Toddlers
1-2 years 11 to 14 hours
9 to 10 hours
15 to 16 hours
Less than 9 hours
More than 16
hours
Pre-schoolers
3-5 years 10 to 13 hours
8 to 9 hours
14 hours
Less than 8 hours
More than 14
hours
:

61. National Sleep Foundation’s Sleep Duration
Recommendations
Age Recommended
May be
appropriate
Not
recommended
School-aged
Children
6-13 years
9 to 11 hours
7 to 8 hours
12 hours
Less than 7 hours
More than 12
hours
Teenagers
14-17 years 8 to 10 hours
7 hours
11 hours
Less than 7 hours
More than 11
hours
Young Adults
18-25 years 7 to 9 hours
6 hours
10 to 11 hours
Less than 6 hours
More than 11
hours
Adults
26-64 years 7 to 9 hours
6 hours
10 hours
Less than 6 hours
More than 10
hours
Older Adults
≥ 65 years 7 to 8 hours
5 to 6 hours
9 hours
Less than 5 hours
More than 9 hours

62. Sleep

63. Physical Activity: Recommendations
for Adults
• Get at least 150 minutes per week of moderate-
intensity aerobic activity or 75 minutes per week of
vigorous aerobic activity, or a combination of both,
preferably spread throughout the week.
• Add moderate- to high-intensity muscle-strengthening
activity (such as resistance or weights) on at least 2
days per week.
• Spend less time sitting. Even light-intensity activity can
offset some of the risks of being sedentary.
• Gain even more benefits by being active at least 300
minutes (5 hours) per week.
• Increase amount and intensity gradually over time.

64. Recommendations for Kids
• Children 3-5 years old should be physically active
and have plenty of opportunities to move
throughout the day.
• Kids 6-17 years old should get at least 60 minutes
per day of moderate- to vigorous-intensity physical
activity, mostly aerobic.
• Include vigorous-intensity activity on at least 3
days per week.
• Include muscle- and bone-strengthening (weight-
bearing) activities on at least 3 days per week.
• Increase amount and intensity gradually over time.

65. • What is intensity?
• Physical activity is anything that moves your
body and burns calories. This includes things
like walking, climbing stairs and stretching.
• Aerobic (or “cardio”) activity gets your heart
rate up and benefits your heart by improving
cardiorespiratory fitness. When done at
moderate intensity, your heart will beat faster
and you’ll breathe harder than normal, but
you’ll still be able to talk. Think of it as a
medium or moderate amount of effort.

66. • Examples of moderate-intensity aerobic
activities:
• brisk walking (at least 2.5 miles per hour)
• water aerobics
• dancing (ballroom or social)
• gardening
• tennis (doubles)
• biking slower than 10 miles per hour

67. Vigorous-intensity aerobic activities:
• hiking uphill or with a heavy backpack
• running
• swimming laps
• aerobic dancing
• heavy yard work like continuous digging
• tennis (singles)
• cycling 10 miles per hour or faster
• For maximum benefits, include both moderate-
and vigorous-intensity activity in your routine
along with strengthening and stretching
exercises.

69. Know Your Numbers: Maximum and Target Heart Rate
This table shows target heart rate zones for different ages. Your maximum heart rate is about 220
minus your age.3
In the age category closest to yours, read across to find your target heart rates. Target heart rate
during moderate intensity activities is about 50-70% of maximum heart rate, while during vigorous
physical activity it’s about 70-85% of maximum.
Age Target HR Zone 50-85% Average Maximum Heart
Rate, 100%
20 years 100-170 beats per minute
(bpm)
200 bpm
30 years 95-162 bpm 190 bpm
35 years 93-157 bpm 185 bpm
40 years 90-153 bpm 180 bpm
45 years 88-149 bpm 175 bpm
50 years 85-145 bpm 170 bpm
55 years 83-140 bpm 165 bpm
60 years 80-136 bpm 160 bpm
65 years 78-132 bpm 155 bpm
70 years 75-128 bpm 150 bpm

70. Move more, with more intensity,
and sit less.
• Science has linked being inactive and sitting
too much with higher risk of heart disease,
type 2 diabetes, colon and lung cancers, and
early death.
• It’s clear that being more active benefits
everyone and helps us live longer, healthier
lives.

71. Benefits..So what are you waiting for? Let’s get moving!
• Lower risk of heart disease, stroke, type 2 diabetes, high
blood pressure, dementia and Alzheimer’s, several types
of cancer, and some complications of pregnancy
• Better sleep, including improvements in insomnia and
obstructive sleep apnea
• Improved cognition, including memory, attention and
processing speed
• Less weight gain, obesity and related chronic health
conditions
• Better bone health and balance, with less risk of injury
from falls
• Fewer symptoms of depression and anxiety
• Better quality of life and sense of overall well-being

73. Blue zones

74. Blue Zones
• Family – put ahead of other concerns
• Less smoking
• Semi-vegetarianism – the majority of food
consumed is derived from plants
• Constant moderate physical activity – an
inseparable part of life
• Social engagement – people of all ages are
socially active and integrated into their
communities
• Legumes – commonly consumed

75. HealthyBodyisdependenton a
HealthyImmuneSystem

76. HowcanyouensureOptimum Nutrition?
• Include all food groups in the diet
• Cereals, Legumes (Pulses), Roots & Tubers,
Vegetables, Fruits & Nuts, Protein group (Pulses, Meat,
Fish, Egg), Milk & Milk products
• Spices-tumeric,garlic,ginger
• Avoid solid fat with trans fat (Ghee 4%). Avoid
overeating
• Regulate mealtimes
• Regulate glycemic load
• Learn to read Food labels

77. HowdoNutrients optimizeImmune Function?
• Iron- Improve Oxygen carrying
capacity, reduce lactic acid
production, reduce morbidity,
mortality, help in oxidative
reactions, phagocytosis, antibody
levels, T cell response & IL2
production
• Vitamin A- Enhance T cell, CD4
Count, NK cell, T Helper cell &
Mucosal health, Cell division,
• Vitamin C- Relieve common cold,
improve immune response,
enhance anti-microbicidal & NK
cell tasks, chemotaxis,
lymphocytes
• Riboflavin (B2)-
Antioxidant, Anti-
inflammatory, Immune
function
• Pyridoxin (B6)- Promote
antibody & cell mediated
immunity
• Vitamin E- Antioxidant, modulate
cytokines & macrophage
activation, stimulate T cell
• Vitamin D- Effects on B cells,
macrophages, monocytes,
anti-microbicidal effects, T cell
tolerogenic response,
Immunomodulation, blood
vessel regeneration
• Copper- WBC proliferation&
function, IL2 response, co-
factor for ferroxidase,
Cytochrome C, Superoxide
dismutase
• Selenium- Antioxidant,
Selenoproteins enhance
immunity, cytokine
production,
immunoregulation
• Zinc- Catalytic, Structural &
Regulatory ion, CD3, CD4,
CD4/CD8 ratio, speedy recovery
from virus, wound healing,
increase antibody

79. Gut& DigestiveSystemplaysakey
role in ImmuneFunction
• 80% of our immune
cells hang out in
and around the gut.
• Food items and Gut
flora
(Microbiome/Microflo
ra) play a key role in
Health & Immunity

80. Anyother factors to ensurehealth
& Immunity?
• The JUNCS + S4 + WASH
• Avoid JUNCS
• J - Junk Food (HFSS) High in
fat, high in salt & high in sugar
• (Michael Jacobson, 1972)
• U- Ultra processed foods
• N- Nutritionally
Inappropriate
(as per age, physiological
status)
• C- Colored
Carbonated Cola
drinks
• SSSS (S4)
• S1-Avoid sedentary
Lifestyle (Ensure
Physical Activity)
• S2-Avoid Sleep Deprivation
• S3- Avoid Stress esp.
Distress
• S4-Avoid Smoking,
Substance and alcohol
abuse
• Ensure WASH-Water,
Sanitation and Hygiene
• Hand washing techniques,
Soap & Sanitizers

81. AvoidSleepdeprivation
• Chronic sleep deprivation and disruption of
the sleep-wake cycle cause activation of
inflammatory immune response.
• Lack of sleep decreases the activity of T-
cells and weakens our immune response
to vaccines.
• Studies of identical twins show that the
sleep-deprived ones had increased
inflammatory markers and less immunity.
• Aim for 7-8 hours of sleep on a regular basis

82. Message
• Avoid buying sweets to guests
• Never force the anybody to take food
• At least eat one meal together
• Stop seeing mobile/TV
• Avoid junk food
• Eat freshly prepared food.
• Never reuse used oil. Avoid refined oil
• Eat only in the dinning room

83. Message
• Take special care of under 5,Adolescent girls and
Pregnant/Lactating mothers
• If you are allergic to any food always carry Inj.
.adrenaline with you. Get doctors advice
• Use blended oil
• Avoid deep frying and bakery food
• Avoid preserved foods
• Balance food should be eaten daily
• Costly food does not mean it is a healthy food
• Today is good day…Start walking…

84. Message
• Early to sleep…early to wake up
• You are the role model for your children
• Yoga, meditation are useful
• Start looking in to the nutritive value of
packed food ,oil etc…and Packed date also
• Avoid skipping meals. Fasting and Feasting
• Avoid binge eating