The document provides dietary guidelines from the Sri Lankan Ministry of Health, including recommendations around cereal, vegetable, fruit, protein, and dairy intake. It recommends consuming whole grains instead of refined grains, at least 5 servings of vegetables and fruits per day including one green leafy vegetable, 3 tablespoons of pulses per meal, fish or eggs daily, and limiting red and processed meats. It also recommends 1 serving of fresh milk or fermented dairy daily. Portion sizes for each food group are provided.
The document discusses nutrition, diet, and healthy eating. It defines nutrition and diet, and explains why eating healthy is important. It outlines the major food groups from the food pyramid, including grains, fruits and vegetables, dairy, meat, and drinks. It provides examples of common foods from each group and recommendations for daily servings. The document emphasizes eating a variety of foods, drinking water, and limiting high fat, sugar, and caffeine intake to support a healthy lifestyle.
Nutritional requirements change throughout the life stages. For young children, encourage eating with the family and a variety of foods. For preschoolers, focus on balanced nutrition from the major food groups. For school-aged children, ensure adequate calcium, iron, and nutrients to support continued growth while allowing more independence in food choices.
This document discusses nutrition and health issues related to teenagers aged 12-18. It notes that nutritional requirements are high during this period of rapid growth and development. Dietary recommendations encourage consumption of fruits/veggies, proteins, grains and dairy. However, surveys find average intakes among teens fall short of recommendations, with low fiber, iron, calcium and high saturated fat, sugar and salt. Maintaining good nutrition is important for health, cognitive ability and behavior. Eating disorders like anorexia and bulimia can impact both physical and mental health if left untreated.
This document discusses nutritional needs for toddlers and young children. It emphasizes the importance of a healthy, balanced diet for proper growth and development. This includes eating a healthy breakfast based on breads and cereals along with a variety of foods. The document also discusses portion sizes, packed lunches, and provides tips for parents on encouraging nutritious eating habits for young kids.
The document discusses nutrition, defining it as the study of nutrients in food, how the body uses nutrients, and the relationship between diet, disease, and exercise. It notes that nutrition is important for energy, health, weight maintenance, and heart health. Specific nutrients like carbohydrates, fats, and cholesterol are examined in terms of their positive and negative impacts. The document also explores concepts like calorie intake, serving sizes, and maintaining a balanced diet for overall wellness.
This document discusses nutritional interventions for complications during pregnancy. It covers conditions like chronic hypertension, gestational hypertension, preeclampsia, gestational diabetes, multiple pregnancies, eating disorders during pregnancy, and adolescent pregnancy. Nutritional recommendations include adequate intake of calcium, folate, fruits and vegetables, moderate exercise, and weight gain monitoring tailored to the mother's condition and number of fetuses. The goals are to control blood sugar, minimize health risks, and support healthy fetal development.
The document discusses nutrition in children and its impact on physical and mental development. It notes that malnutrition affects 60% of child deaths globally and 1 in 3 malnourished children live in India. Inadequate intake of important nutrients like vitamins, minerals, proteins and fats can impair growth, immunity, cognition and increase illness rates in children. Essential fatty acids like omega-3 and omega-6 are required for brain and eye development but deficiencies can cause various health issues. Recommendations for nutrient intake in infants and children are provided.
Nutrition involves the study of foods, nutrients, and their effects on health. Nutrients are chemical substances in food that are used by the body for growth and health, and include carbohydrates, protein, fats, vitamins, minerals, and water. Good nutrition requires consuming a variety of foods to meet dietary guidelines and maintain a balanced diet for optimal health and disease prevention. Malnutrition can result from inadequate or excessive nutrient intake and has negative health consequences. Food additives are used to preserve foods but some have been found to potentially cause harm.
The document discusses nutrition, diet, and healthy eating. It defines nutrition and diet, and explains why eating healthy is important. It outlines the major food groups from the food pyramid, including grains, fruits and vegetables, dairy, meat, and drinks. It provides examples of common foods from each group and recommendations for daily servings. The document emphasizes eating a variety of foods, drinking water, and limiting high fat, sugar, and caffeine intake to support a healthy lifestyle.
Nutritional requirements change throughout the life stages. For young children, encourage eating with the family and a variety of foods. For preschoolers, focus on balanced nutrition from the major food groups. For school-aged children, ensure adequate calcium, iron, and nutrients to support continued growth while allowing more independence in food choices.
This document discusses nutrition and health issues related to teenagers aged 12-18. It notes that nutritional requirements are high during this period of rapid growth and development. Dietary recommendations encourage consumption of fruits/veggies, proteins, grains and dairy. However, surveys find average intakes among teens fall short of recommendations, with low fiber, iron, calcium and high saturated fat, sugar and salt. Maintaining good nutrition is important for health, cognitive ability and behavior. Eating disorders like anorexia and bulimia can impact both physical and mental health if left untreated.
This document discusses nutritional needs for toddlers and young children. It emphasizes the importance of a healthy, balanced diet for proper growth and development. This includes eating a healthy breakfast based on breads and cereals along with a variety of foods. The document also discusses portion sizes, packed lunches, and provides tips for parents on encouraging nutritious eating habits for young kids.
The document discusses nutrition, defining it as the study of nutrients in food, how the body uses nutrients, and the relationship between diet, disease, and exercise. It notes that nutrition is important for energy, health, weight maintenance, and heart health. Specific nutrients like carbohydrates, fats, and cholesterol are examined in terms of their positive and negative impacts. The document also explores concepts like calorie intake, serving sizes, and maintaining a balanced diet for overall wellness.
This document discusses nutritional interventions for complications during pregnancy. It covers conditions like chronic hypertension, gestational hypertension, preeclampsia, gestational diabetes, multiple pregnancies, eating disorders during pregnancy, and adolescent pregnancy. Nutritional recommendations include adequate intake of calcium, folate, fruits and vegetables, moderate exercise, and weight gain monitoring tailored to the mother's condition and number of fetuses. The goals are to control blood sugar, minimize health risks, and support healthy fetal development.
The document discusses nutrition in children and its impact on physical and mental development. It notes that malnutrition affects 60% of child deaths globally and 1 in 3 malnourished children live in India. Inadequate intake of important nutrients like vitamins, minerals, proteins and fats can impair growth, immunity, cognition and increase illness rates in children. Essential fatty acids like omega-3 and omega-6 are required for brain and eye development but deficiencies can cause various health issues. Recommendations for nutrient intake in infants and children are provided.
Nutrition involves the study of foods, nutrients, and their effects on health. Nutrients are chemical substances in food that are used by the body for growth and health, and include carbohydrates, protein, fats, vitamins, minerals, and water. Good nutrition requires consuming a variety of foods to meet dietary guidelines and maintain a balanced diet for optimal health and disease prevention. Malnutrition can result from inadequate or excessive nutrient intake and has negative health consequences. Food additives are used to preserve foods but some have been found to potentially cause harm.
The document discusses various approaches and methods for assessing nutritional status at the population level. It describes frameworks for nutrition assessment that involve evaluating dietary intake, anthropometric measurements, clinical exams, and biomarkers. Specific methods covered include 24-hour dietary recalls, food frequency questionnaires, anthropometric indicators like height and weight, and clinical signs of micronutrient deficiencies. The document would be used to develop a concept note and plan for assessing the nutritional status of districts in a state for the Child Division of a state health department.
The document discusses malnutrition among children in India. It defines protein energy malnutrition and outlines the different types. It notes that India has a high proportion of malnourished children, with approximately 47% of children under 3 being undernourished. The main causes of malnutrition in India are inadequate food intake and infections like diarrhea, which increase nutrient needs and decrease absorption.
The document provides guidance on healthy eating and playing habits for kids. It recommends eating plenty of fruits, vegetables, low-fat crackers and yogurt. Children should be encouraged to enjoy a variety of fruits and vegetables from an early age. Whole milk is recommended for children under age 5 instead of skim or 1% milk. Children should not be forced to eat more than they want or have food used as a bribe. The document also discusses the benefits of play, stating that play has been proven to be good for brain health, parenting, health, behavior, exercise, and children's health. Play teaches imagination, cooperation, learning to be friends, and can help learn complicated subjects. Physical play can delay mental decline in old age
Micronutrient deficiencies, also known as hidden hunger, affect millions of children and cause stunted growth, cognitive delays, and weakened immunity. Common deficiencies include iodine, vitamin A, iron, zinc, and calcium/vitamin D/folate during pregnancy. These deficiencies can be addressed through supplementation, food fortification, and biofortification programs. The National Plan of Action on Nutrition Malaysia III aims to reduce micronutrient deficiencies through universal salt iodization, prenatal vitamin distribution, and nutrition education.
This document discusses the relationship between HIV/AIDS and nutrition. It notes that HIV contributes to and is affected by nutritional status, and that malnutrition increases the severity of HIV/AIDS. Poor nutrition can accelerate the progression of the disease and reduce the effectiveness of medications. The document recommends that people with HIV/AIDS consume a diet that is higher in calories, protein, and micronutrients in order to support the immune system and increase quality of life. Regular nutritional assessments and customized diets are important for managing the disease.
1. The body stores energy as carbohydrates, proteins, and fats. Carbohydrates and proteins provide 4 Calories of energy per gram, while fats provide 9 Calories of energy per gram.
2. When 180 grams of glucose are converted to CO2 and H2O, 672 Calories of energy are released. Glucose provides 4 Calories of energy per gram.
3. The two fatty acids the body cannot synthesize and must obtain from food are omega-3 alpha-linolenic acid and omega-6 linoleic acid.
A calorie is a unit of energy equal to the amount required to raise 1 gram of water by 1 degree Celsius. The nutritional Calorie (with a capital C) is equal to 1000 standard calories. The number of calories a person needs depends on factors like age, gender, height, weight and activity level. As a general rule, males need body weight x 12 calories and females need body weight x 11 calories. Common foods and their calorie contents per 100 grams are provided in tables for breads, fruits, vegetables, and meat/fish.
A discourse the ideal feeding practices from pregnancy to infancy with a closer look into malnutrition, breastfeeding, complementary feeding and related interventions.
A presentation I made for a graduate-level Maternal & Childhood Nutrition course. This PowerPoint focuses on the important role good nutrition can play in this age group, as well as nutrition programs for this age group.
Undernutrition refers to being underweight, stunted, or wasted due to insufficient food intake and recurrent infections. Stunting reflects a failure to reach linear growth potential from chronic undernutrition and generally occurs before age 2. Wasting reflects low body weight in relation to height and indicates acute undernutrition from recent food deprivation or illness. Common indicators used to measure undernutrition include stunting, wasting, and being underweight.
Essential Nutrition Actions (ENA) Update - India RMNCH conference, Feb 2015JSI
This presentation highlights the Essential Nutrition Actions framework to promote key practices in women's and children's nutrition by: 1. emphasizing do-able actions to demystify nutrition, 2. building capacity of existing systems and interventions and 3. strengthening the system of delivery.
The presentation gives specific WHO-recommended, high-impact nutrition interventions and how they can be delivered through a life-cycle approach by using existing health contacts like schools, mass media, and other community channels.
This presentation was made by Dr. Agnes Guyon at the 14th World Congress on Public Health in Kolkata, India in February 2015.
Nutritional Needs discusses the components of a balanced diet including food, nutrients, health, calorie intake, and the functions and classification of different foods. It also covers the factors that determine energy needs and recommendations for a balanced diet. Meal planning involves considering nutritional needs, food preferences, budget, and time available to plan healthy, balanced meals for individuals and families. Proper meal planning and budgeting strategies can help ensure nutritional needs are met affordably and efficiently.
The document discusses nutrition and HIV/AIDS. It notes that adequate nutrition is important for health for all individuals, including those with HIV/AIDS, but that HIV and malnutrition are interconnected - HIV can cause malnutrition and malnutrition can worsen HIV. Good nutrition can help manage HIV symptoms and reduce susceptibility to opportunistic infections. The document outlines recommendations for nutritional assessments and counseling for people living with HIV/AIDS.
The document discusses nutritional requirements for infants from birth to one year. It outlines that infants need adequate energy, carbohydrates, proteins, lipids, vitamins and minerals for growth and development. Breastfeeding is recommended as it provides antibodies and optimal nutrition. Weaning should begin around 6 months by gradually introducing semi-solid complementary foods along with breastmilk. Recommended weaning foods are easy to digest, nutritious, and follow BIS standards for composition.
Superfoods provide significant health benefits. The top reasons to eat superfoods are their high nutritional value, ability to fight disease, reverse aging, and lower risks of heart disease and cancer. Some top superfoods are beans, blueberries, broccoli, oats, oranges, pumpkin, salmon, soy, spinach, tea, tomatoes, turkey, and walnuts. These foods are high in antioxidants, fiber, vitamins, minerals, and healthy fats that promote overall health and wellness.
This document provides information on establishing healthy food habits in children. It discusses the importance of nutrition for physical, mental and immune system development in childhood. It recommends that children eat a balanced diet consisting of carbohydrates, proteins, fats, vitamins and minerals from foods like fruits, vegetables, dairy and whole grains. The document also provides dietary recommendations for conditions like anemia and constipation. Additionally, it suggests establishing regular meal and snack times while limiting unhealthy processed foods and drinks.
Management of childhood obesity through nutrition interventionswanmk166
This document summarizes a case study of an 11-year-old girl seeking treatment for childhood obesity. It provides background on childhood obesity rates and risk factors. An initial assessment found the girl to be in the 99th percentile for BMI and at risk for comorbidities. After two follow-up appointments spanning 4 months, she lost 12 pounds through dietary changes like reducing juice and snacking, and increased physical activity goals. Her nutrition diagnosis addressed high sugar intake and sedentary lifestyle contributing to obesity.
Roberts Diet Overview Gastrointestinal (GI) Dysmotility Diet Guideline Overviewmitoaction
The document provides an overview of dietary guidelines for people with gastrointestinal dysmotility. It recommends dividing calories evenly between carbohydrates, protein and fat to meet energy needs while minimizing GI symptoms. Meals should be balanced and spread throughout the day to improve tolerance. Carbohydrates should be mainly complex starches providing 40-60% of calories. Protein from animal sources should provide 20-30% of calories. Fat intake should be around 30% of calories, focusing on unsaturated rather than saturated fat. Fiber and high-fat foods can slow digestion and should be limited or avoided. Small, frequent meals and proper hydration are also emphasized.
The document provides an overview of a principles of human nutrition course taught by Mr. Kaseka. The course covers topics such as food groups, nutrient groups, digestion and absorption. It meets three periods per week for 6 hours and 45 minutes and includes tests, quizzes, and assignments. The document also summarizes key information about various food groups including cereals, meat, dairy, legumes, fruits and vegetables, and fish. It describes the main nutrients provided by each food group.
The document discusses various approaches and methods for assessing nutritional status at the population level. It describes frameworks for nutrition assessment that involve evaluating dietary intake, anthropometric measurements, clinical exams, and biomarkers. Specific methods covered include 24-hour dietary recalls, food frequency questionnaires, anthropometric indicators like height and weight, and clinical signs of micronutrient deficiencies. The document would be used to develop a concept note and plan for assessing the nutritional status of districts in a state for the Child Division of a state health department.
The document discusses malnutrition among children in India. It defines protein energy malnutrition and outlines the different types. It notes that India has a high proportion of malnourished children, with approximately 47% of children under 3 being undernourished. The main causes of malnutrition in India are inadequate food intake and infections like diarrhea, which increase nutrient needs and decrease absorption.
The document provides guidance on healthy eating and playing habits for kids. It recommends eating plenty of fruits, vegetables, low-fat crackers and yogurt. Children should be encouraged to enjoy a variety of fruits and vegetables from an early age. Whole milk is recommended for children under age 5 instead of skim or 1% milk. Children should not be forced to eat more than they want or have food used as a bribe. The document also discusses the benefits of play, stating that play has been proven to be good for brain health, parenting, health, behavior, exercise, and children's health. Play teaches imagination, cooperation, learning to be friends, and can help learn complicated subjects. Physical play can delay mental decline in old age
Micronutrient deficiencies, also known as hidden hunger, affect millions of children and cause stunted growth, cognitive delays, and weakened immunity. Common deficiencies include iodine, vitamin A, iron, zinc, and calcium/vitamin D/folate during pregnancy. These deficiencies can be addressed through supplementation, food fortification, and biofortification programs. The National Plan of Action on Nutrition Malaysia III aims to reduce micronutrient deficiencies through universal salt iodization, prenatal vitamin distribution, and nutrition education.
This document discusses the relationship between HIV/AIDS and nutrition. It notes that HIV contributes to and is affected by nutritional status, and that malnutrition increases the severity of HIV/AIDS. Poor nutrition can accelerate the progression of the disease and reduce the effectiveness of medications. The document recommends that people with HIV/AIDS consume a diet that is higher in calories, protein, and micronutrients in order to support the immune system and increase quality of life. Regular nutritional assessments and customized diets are important for managing the disease.
1. The body stores energy as carbohydrates, proteins, and fats. Carbohydrates and proteins provide 4 Calories of energy per gram, while fats provide 9 Calories of energy per gram.
2. When 180 grams of glucose are converted to CO2 and H2O, 672 Calories of energy are released. Glucose provides 4 Calories of energy per gram.
3. The two fatty acids the body cannot synthesize and must obtain from food are omega-3 alpha-linolenic acid and omega-6 linoleic acid.
A calorie is a unit of energy equal to the amount required to raise 1 gram of water by 1 degree Celsius. The nutritional Calorie (with a capital C) is equal to 1000 standard calories. The number of calories a person needs depends on factors like age, gender, height, weight and activity level. As a general rule, males need body weight x 12 calories and females need body weight x 11 calories. Common foods and their calorie contents per 100 grams are provided in tables for breads, fruits, vegetables, and meat/fish.
A discourse the ideal feeding practices from pregnancy to infancy with a closer look into malnutrition, breastfeeding, complementary feeding and related interventions.
A presentation I made for a graduate-level Maternal & Childhood Nutrition course. This PowerPoint focuses on the important role good nutrition can play in this age group, as well as nutrition programs for this age group.
Undernutrition refers to being underweight, stunted, or wasted due to insufficient food intake and recurrent infections. Stunting reflects a failure to reach linear growth potential from chronic undernutrition and generally occurs before age 2. Wasting reflects low body weight in relation to height and indicates acute undernutrition from recent food deprivation or illness. Common indicators used to measure undernutrition include stunting, wasting, and being underweight.
Essential Nutrition Actions (ENA) Update - India RMNCH conference, Feb 2015JSI
This presentation highlights the Essential Nutrition Actions framework to promote key practices in women's and children's nutrition by: 1. emphasizing do-able actions to demystify nutrition, 2. building capacity of existing systems and interventions and 3. strengthening the system of delivery.
The presentation gives specific WHO-recommended, high-impact nutrition interventions and how they can be delivered through a life-cycle approach by using existing health contacts like schools, mass media, and other community channels.
This presentation was made by Dr. Agnes Guyon at the 14th World Congress on Public Health in Kolkata, India in February 2015.
Nutritional Needs discusses the components of a balanced diet including food, nutrients, health, calorie intake, and the functions and classification of different foods. It also covers the factors that determine energy needs and recommendations for a balanced diet. Meal planning involves considering nutritional needs, food preferences, budget, and time available to plan healthy, balanced meals for individuals and families. Proper meal planning and budgeting strategies can help ensure nutritional needs are met affordably and efficiently.
The document discusses nutrition and HIV/AIDS. It notes that adequate nutrition is important for health for all individuals, including those with HIV/AIDS, but that HIV and malnutrition are interconnected - HIV can cause malnutrition and malnutrition can worsen HIV. Good nutrition can help manage HIV symptoms and reduce susceptibility to opportunistic infections. The document outlines recommendations for nutritional assessments and counseling for people living with HIV/AIDS.
The document discusses nutritional requirements for infants from birth to one year. It outlines that infants need adequate energy, carbohydrates, proteins, lipids, vitamins and minerals for growth and development. Breastfeeding is recommended as it provides antibodies and optimal nutrition. Weaning should begin around 6 months by gradually introducing semi-solid complementary foods along with breastmilk. Recommended weaning foods are easy to digest, nutritious, and follow BIS standards for composition.
Superfoods provide significant health benefits. The top reasons to eat superfoods are their high nutritional value, ability to fight disease, reverse aging, and lower risks of heart disease and cancer. Some top superfoods are beans, blueberries, broccoli, oats, oranges, pumpkin, salmon, soy, spinach, tea, tomatoes, turkey, and walnuts. These foods are high in antioxidants, fiber, vitamins, minerals, and healthy fats that promote overall health and wellness.
This document provides information on establishing healthy food habits in children. It discusses the importance of nutrition for physical, mental and immune system development in childhood. It recommends that children eat a balanced diet consisting of carbohydrates, proteins, fats, vitamins and minerals from foods like fruits, vegetables, dairy and whole grains. The document also provides dietary recommendations for conditions like anemia and constipation. Additionally, it suggests establishing regular meal and snack times while limiting unhealthy processed foods and drinks.
Management of childhood obesity through nutrition interventionswanmk166
This document summarizes a case study of an 11-year-old girl seeking treatment for childhood obesity. It provides background on childhood obesity rates and risk factors. An initial assessment found the girl to be in the 99th percentile for BMI and at risk for comorbidities. After two follow-up appointments spanning 4 months, she lost 12 pounds through dietary changes like reducing juice and snacking, and increased physical activity goals. Her nutrition diagnosis addressed high sugar intake and sedentary lifestyle contributing to obesity.
Roberts Diet Overview Gastrointestinal (GI) Dysmotility Diet Guideline Overviewmitoaction
The document provides an overview of dietary guidelines for people with gastrointestinal dysmotility. It recommends dividing calories evenly between carbohydrates, protein and fat to meet energy needs while minimizing GI symptoms. Meals should be balanced and spread throughout the day to improve tolerance. Carbohydrates should be mainly complex starches providing 40-60% of calories. Protein from animal sources should provide 20-30% of calories. Fat intake should be around 30% of calories, focusing on unsaturated rather than saturated fat. Fiber and high-fat foods can slow digestion and should be limited or avoided. Small, frequent meals and proper hydration are also emphasized.
The document provides an overview of a principles of human nutrition course taught by Mr. Kaseka. The course covers topics such as food groups, nutrient groups, digestion and absorption. It meets three periods per week for 6 hours and 45 minutes and includes tests, quizzes, and assignments. The document also summarizes key information about various food groups including cereals, meat, dairy, legumes, fruits and vegetables, and fish. It describes the main nutrients provided by each food group.
A healthy lifestyle involves balance across nutrition, physical activity, sleep, and stress management. A balanced diet provides carbohydrates, proteins, and fats. Carbohydrates should make up 50-60% of calories from whole grains and fruits/veggies. Proteins are important for growth and should make up 10-15% of calories from plant and animal sources. Fats provide energy and should account for 20-30% of calories. Five servings of fruits and veggies daily provide antioxidants, fiber, and phytochemicals. Regular exercise, limiting junk food and alcohol, staying hydrated, and getting enough sleep also contribute to a healthy lifestyle. Balance across food groups and activities is key to health and well
1) A healthy, balanced diet during pregnancy is important for both mother and baby's health and development. A poor diet can lead to complications like stillbirth, low birthweight, prematurity, and brain damage or poor immunity in babies.
2) Pregnant women need to gain weight according to their pre-pregnancy BMI. The recommended weight gain ranges from 12.7-18kg for underweight women to 6.8-11.3kg for overweight women.
3) A balanced diet during pregnancy includes milk, pulses, non-veg/paneer, whole grains, vegetables, fruits, sugar, and fats in moderation. Small, frequent meals and avoiding junk food is recommended.
Diet plan for covid 19 affected patients - healthy talks - Dr. Kamaljit SinghDr Kamaljit Singh
This document provides a diet plan for patients with COVID-19 to boost immunity and manage symptoms. It recommends a balanced diet with plenty of fruits and vegetables, protein, healthy fats, probiotics, and staying hydrated. Specific foods highlighted include yogurt, eggs, citrus fruits, bell peppers, salmon, nuts and seeds which contain vitamins C and D, zinc, and selenium that support immune function. Sample meal plans include options for breakfast, lunch, dinner and snacks incorporating these immune-supporting foods. Proper nutrition is crucial for health during this time to support the body in fighting off the virus.
This document provides information on nutritional management of diabetes. It discusses carbohydrates, proteins, fats, and functional foods that are helpful for diabetes. Carbohydrates like starches and fibers are an important source of energy but intake must be monitored. Protein is important for tissue repair and should make up 20-25% of daily intake. Both saturated and trans fats should be limited while unsaturated fats from foods like fish, nuts and oils are beneficial. Exercise, managing portions, and choosing whole grains are some tips provided for making smart food choices to manage blood sugar and diabetes.
Here are the key points to pay attention to while preparing meals to maintain a healthy diet:
- Serving size - Pay attention to recommended serving sizes listed on packaging or recipes to avoid overeating. Consuming too many calories can lead to weight gain.
- Color of food - Eat a variety of colorful fruits and vegetables to get important vitamins, minerals and antioxidants. Deeply colored produce tends to be more nutritious.
- Nutritional content - Read nutrition labels and ingredient lists to choose options lower in sodium, added sugars and saturated/trans fats. Be mindful of calories, fiber, protein and whole grains.
- Balance at meals - Aim to fill half your plate with fruits and
Diet,exercise & sleep: Mantras of Happy Life By Dr.D.Gunasinghdrgunasingh
A healthy diet throughout life helps prevent malnutrition and non-communicable diseases. However, processed foods and changing lifestyles have led to unhealthy diets high in energy, fats, sugars and salt. The document discusses guidelines for healthy diets at different life stages from infancy to adulthood. It recommends breastfeeding for infants, a variety of foods for children, and limiting fats, sugars and salt for adults. The benefits of physical activity, sleep, and immunity-boosting foods are also covered.
This document discusses healthy eating and provides information on the components of a balanced diet. It recommends including starchy foods, fruits and vegetables, dairy, and protein at each meal. At least five portions of fruits and vegetables and two to three portions of dairy products are suggested daily. Fiber, both soluble and insoluble, is also highlighted. The document reports the results of a survey on the eating habits of 10th grade students, finding that about half think they eat healthy but also often consume prepackaged foods and junk food at school. Sources of various images included are listed at the end.
This document discusses healthy eating and provides information on the components of a balanced diet. It recommends including starchy foods, fruits and vegetables, dairy, and protein at each meal. Fruits and vegetables should be eaten in portions of at least 5 servings per day. Dairy products like milk and cheese provide calcium and should be consumed in 2-3 portions daily. The document also discusses foods high in sugar and fat, different types of fiber and sugar, and "superfoods." It includes the results of a survey on the eating habits of 10th grade students which found that half exercise and eat healthy, while the other half do not and often consume pre-packaged foods.
This document discusses human nutrition and provides guidelines for a rational diet. It explains that nutrition involves physiological processes to obtain necessary food for growth, development, and energy for life processes. It outlines key nutritional principles like proteins, carbohydrates, lipids, vitamins, and minerals. It recommends protein intake of 1-2g/kg body weight per day and presents a food pyramid that emphasizes consuming a variety of foods in moderation, including fruits, vegetables, grains, dairy, and proteins. Overall, the document stresses the importance of a balanced, healthy diet and lifestyle for well-being.
This document discusses fueling the body with proper nutrition and physical activity. It explains that the six basic nutrients - carbohydrates, proteins, fats, vitamins, minerals, and water - provide energy and help build tissue. Carbohydrates, proteins, vitamins and minerals are obtained from foods in grains, vegetables, fruits, dairy and protein groups. The document provides recommendations for daily servings from each food group and benefits of eating a variety of healthy foods. It also stresses the importance of physical activity for health and recommends age-appropriate amounts of activity.
The document discusses nutrition and the food guide pyramid, explaining the six major nutrients (carbohydrates, proteins, fats, vitamins, minerals, water), their functions, examples of food sources, and recommendations for daily intake. It also covers calories and variables that affect nutritional needs, and provides general dietary guidelines around choosing a variety of foods, balancing nutrition and exercise, and making healthy choices.
This document provides information about the USDA's MyPlate food guidance system. It begins with an overview of MyPlate and how it replaced MyPyramid as the major nutrition icon used by the USDA. It then discusses the differences between MyPlate and previous food guide models. The majority of the document describes each component of MyPlate in detail, including fruits, vegetables, grains, proteins, dairy, and oils. It provides examples of foods that fall into each category and notes the health benefits and key nutrients found in each food group. The document concludes with messages about balancing calories and reducing saturated fats, added sugars, trans fats, and sodium.
This document provides information on different food groups including fruits, vegetables, dairy, grains, pulses, nuts, meat/fish/poultry, oils, and junk food. It describes the main types of foods in each group and their nutritional benefits, such as fruits being high in vitamins and fiber, vegetables containing many vitamins and minerals, and whole grains having more nutrients than refined grains. It also notes the health risks of excess salt, sugar and junk food.
Food for pregnant ladies and nurshing motherNavtejSatya
The document provides nutritional guidelines and recommendations for a healthy diet during pregnancy and breastfeeding. It discusses the increased nutritional needs during pregnancy and importance of consuming a balanced diet with adequate intake of key nutrients like folic acid, iron, calcium and vitamin D. The document recommends consuming a variety of foods from the major food groups while limiting intake of foods high in fat, sugar and salt. It also advises against consuming alcohol, smoking and excessive caffeine during pregnancy.
Heritage Conservation.Strategies and Options for Preserving India HeritageJIT KUMAR GUPTA
Presentation looks at the role , relevance and importance of built and natural heritage, issues faced by heritage in the Indian context and options which can be leveraged to preserve and conserve the heritage.It also lists the challenges faced by the heritage due to rapid urbanisation, land speculation and commercialisation in the urban areas. In addition, ppt lays down the roadmap for the preservation, conservation and making value addition to the available heritage by making it integral part of the planning , designing and management of the human settlements.
1. Plan a healthy meal
Nutrition Division
Ministry of Health
2. Food Based Dietary
Guideline
Eat whole grains and
their products
including less polished
or parboiled
rice, instead of refined
grains and
their products
Nutrition Division – Ministry of Health
3. Cereals
and
starchy
food
Nutrition Division – Ministry of Health
Cereals
Rice- e.g., parboiled, kekulu
Traditional rice - Suwendal,
Pachchaperumal, Madathawalu,
Heenati varities
Wheat – atta flour, whole grain flour,
semolina,
Corn / maize
Kurakkan, Meneri
Starchy roots, tubers
and yams
Potato, manioc, sweet potato
Kiriala, Raja ala, Hulankeeriya,
Buthsarana, Kidaran ala
Starchy tree
Crops
Boiled or cooked jackfruit,
breadfruit
Preparations
Milk rice (Kiribath),
string hoppers, hoppers, Pittu, bread,
Roti, Dosai,
Idli, Naan, Parata, Poori,
Chapathi
4. Rice is the staple
cereal consumed
in Sri Lanka
• Cereals/grains (e.g., rice, millet,
maize, wheat);
- are main source of carbohydrate.
- provide protein, fibre and a range of
vitamins and minerals too.
Carbohydrate should provide 55-65% of
the daily requirement of energy
Nutrition Division – Ministry of Health
5. • Bran of grains is high in vitamins, minerals
and fiber.
• During polishing or refining, nutrients are
lost depending on the degree of milling.
• During parboiling, water-soluble nutrients
move from the bran into the starchy
endosperm.
• This minimizes the nutrient loss when
polishing/washing.
• Consume parboiled or less polished rice
Nutrition Division – Ministry of Health
Components of a grain
Consume whole grains and their products
6. Cereal based products
• Products made of whole grains are more
nutritious and healthier over the refined
(polished) grains and their products.
• To increase the nutritional value and health
benefits of refined grains/products, they can
be mixed with unrefined ones
• e.g. refined wheat flour can be mixed with
atta flour
Nutrition Division – Ministry of Health
7. Starchy tree crops, roots, tubers
and yams
• Cereals and starchy food should fill up half of
the plate.
• If consuming starchy food with rice, reduce
the amount of rice proportionately.
• Yams, tubers and starchy tree crops are eaten
after boiling, roasting or as a curry.
Nutrition Division – Ministry of Health
8. Nutrition Division – Ministry of Health
How much cereals
& starchy foods
recommended per
day?
For a healthy adult :
8 – 13 (4 - 6 ½ cups)
servings
One serving is equal to;
9. Remember
• At least a half of the cereals consumed daily
should be from whole grains.
• If starchy food or cereal products are
consumed alone in a meal, the rest of the
servings of cereals per day should be
adjusted accordingly.
• Limit white bread and refined wheat flour
preparations.
• When using more refined cereals or grains;
add more fibre containing food to the meal
(e.g. green leaves, vegetables or other
whole grain mixtures).
Nutrition Division – Ministry of Health
10. Food Based Dietary
Guideline
Eat at least two
vegetables, one green
leafy vegetable and
two fruits daily
Nutrition Division – Ministry of Health
11. Eat at least five
varieties of
vegetables and fruits
everyday
• Good sources of vitamins and minerals
(especially high in potassium)
• Rich in antioxidants, other phytochemicals
and fibre
• Low in calories
• Low in saturated fat and no cholesterol or
trans fat
• Different colours add variety of nutrients
• Give diverse health benefits
• Increase appetite
Nutrition Division – Ministry of Health
12. How to serve
vegetables and green
leaves for a person?
Consume 3-5 servings of
vegetables and green leaves daily.
Nutrition Division – Ministry of Health
13. How to serve
vegetables and
green leaves
for a person?
Eat 2-3 servings of
fruits daily.
Nutrition Division – Ministry of Health
1 serving is equal to;
14. • A person should eat 400 grams of
vegetables, green leafy vegetable
and fruits a day.
• This is equal to eating at least:
• 6 tablespoons of vegetables, and
• 3 tablespoons of green leafy
vegetables and
• 2 fruits a day
Nutrition Division – Ministry of Health
6
tablespoons
of
vegetables
3
tablespoons
of green
leafy
vegetables
2
fruits
15. Let colours guide the
selection of fruits and
vegetables
• Phytochemicals including antioxidants present
in plant food
• contribute to colour, taste and smell
• Antioxidants (e.g., selenium, pro-vitamin A,
vitamin C, vitamin E) reduce or delay cell
damage
• Reduces the risk of many chronic diseases
e.g., cardiovascular disease, cancers
Nutrition Division – Ministry of Health
16. Dietary fibre is
essential for a
healthy diet.
• Fibre is present only in plant food.
• Two types of fibre; soluble and insoluble.
• Insoluble fibre;
- not digested and absorbed by the human body.
- provides bulk to the stool
- reduce constipation, irritable bowel syndrome,
and bowel cancer
- Indirectly removes toxic substances in food
- Reduces absorption of cholesterol, sugar and
chemical compounds
- Helps in early satiety and limits the intake of
calories
Nutrition Division – Ministry of Health
17. Remember
• Eat seasonal and locally available fruits and
vegetables.
• Choose fruits and vegetables of rainbow
colours to add variety.
• Try something new;
-buy fresh fruits and vegetables that are low in
demand
• Try new recipes.
• Always have fresh fruits in their natural form
rather than juices.
Nutrition Division – Ministry of Health
19. Protein containing food
1. Plant sources
• Pulses and beans
2. Animal sources
• Fish and other sea foods (oily fish,
shellfish, dried fish and sprats)
• Eggs
• Poultry (e.g. chicken, turkey, duck),
Red meat (e.g. beef, pork, lamb,
mutton)
• Ultra-processed meat (e.g. sausages,
ham, bacon, meatballs)
Nutrition Division – Ministry of Health
20. Why do we need to
consume protein
rich food?
• Essential for ;
- the growth and repair of muscles and tissues
- the formation of hormones and enzymes.
- prevention and control of infections by
enhancing immunity.
• also rich in vitamins and minerals.
• Inadequate consumption of protein rich food
leads to,
- poor growth and cognitive development in
children
- sarcopenia in adults.
Nutrition Division – Ministry of Health
21. Eat 3 tablespoons of
pulses such as dhal,
chickpeas,
green gram, cowpea,
soya beans at each
meal.
• Contain an average of 20 to 25% protein
• Low in saturated fat
• Contain high amount of soluble fibre
• Give additional health benefits such as reducing the
risk of heart disease, diabetes and obesity.
• Do not contain some essential amino acids (e.g.,
methionine and cysteine).
• A mixture of cereals and pulses ensures an adequate
amino acid balance.
Nutrition Division – Ministry of Health
22. Animal sources of
protein • good quality sources of protein containing
all the essential amino acids
• Rich in iron, zinc, calcium, vitamin A and
vitamin B12.
• Vitamin B12 is naturally found only in
animal origin foods
Nutrition Division – Ministry of Health
23. Fish are rich
sources of protein
• Contain vitamins ( B1, B6, niacin, B12, A
and D) and minerals (Calcium,
Phosphorus and Iodine)
• Oily fish are a better option as they
contain essential fatty acids
e.g., anchovies (Halmassa), sardinella
sp. (e.g. Salaya, Hurulla), Kumbalawa,
Bolla, tuna sp.
Nutrition Division – Ministry of Health
24. A healthy adult
can consume
one egg daily
Nutrition Division – Ministry of Health
• Eggs are the best source of complete
protein
• contains all the essential amino acids in
correct proportions
• better digested, absorbed and utilized by
the body
25. Choose poultry or
lean meats over fatty
meats and processed
meats.
Nutrition Division – Ministry of Health
• Meat is a good source of;
- high quality protein
- vitamins (A,B,D)
- minerals ((e.g. iron, zinc)
• But fat in meat is high in total fat and
saturated fat which are unhealthy
• Ultraprocessed meat Contain a lot of salt,
saturated fat and additives including
nitrates
26. How to serve
pulse/fish/egg/lean
meat for a person?
Out of daily servings of
protein, 2/3 should be from
plant sources of
protein and 1/3 from
animal sources of protein.
Nutrition Division – Ministry of Health
27. Remember
• Eat a variety of pulses and mix them with cereals
to acquire all essential amino acids.
• To improve the absorption of iron in pulses; add
vitamin C rich food (e.g. lime, fruits ) or
germinate /ferment them or mix with meat, fish
or poultry.
• Avoid cooking meat over a direct flame (e.g.
grilling, barbecuing, smoking) at high
temperature as it may produce carcinogenic
compounds.
• When a person is sick or under stress, protein
requirement is higher: make sure to eat more
protein during illness.
• Small fish eaten with bones provide high levels
of calcium and phosphorus.
Nutrition Division – Ministry of Health
29. Nutrition Division – Ministry of Health
• Fresh liquid milk and its fermented products provide important nutrients;
• protein, carbohydrate and saturated fat
• other micronutrients; calcium, vitamin A, Vitamin B2 (riboflavin) & B 12,
phosphorous, potassium, magnesium, selenium, and zinc etc.
• Fresh milk or its fermented products are not necessary to be a part of the
daily diet.
• They can contribute to increased dietary diversity when taken as per
individual preference within recommended amounts.
• Fresh milk, butter and cheese are high in saturated fat; use them sparingly.
Fresh milk & its fermented products.
31. Fermented fresh milk products
• During fermentation the milk sugar, lactose
is converting to lactic acid by specific
bacteria.
• better tolerated by people with lactose
intolerance.
• contain pre-biotic and pro-biotic which are
important for healthy gut flora. effective
against diarrhoea, modulates immune
regulation & prevents osteoporosis
• examples include curd, yoghurt, cheese,
Butter and ghee etc.
Nutrition Division – Ministry of Health
32. What are pre-biotics
and pro-biotics?
• Pro-biotics - live bacteria found in
certain foods (yoghurt, curd, ghee)
which are similar to the gut flora.
• Pre-biotics - non-digestible compounds
that help gut-friendly bacteria to grow.
• Eating balance amounts of prebiotics
and probiotics can help;
- to have right balance of these bacteria and,
- keep your microbiota/gut flora healthy.
Nutrition Division – Ministry of Health
34. Eat a handful of nuts
or oily seeds daily.
• Everyone needs moderate amounts of
fat in the diet.
• Nuts and oily seeds are healthier
options of fat.
• Nuts & oily seeds commonly available
in Sri Lanka are peanuts, cashew nuts,
gingelly, Kottang.
Nutrition Division – Ministry of Health
35. Nutrition Division – Ministry of Health
• Increases palatability by improving
texture, flavour and taste.
• Required for many functions in the
body;
- provides energy - one gram of fat
provides 9 kcal of energy
- helps to absorb fat soluble vitamins
(e.g. vitamin A, D, E, and K)
- provides essential fatty acids that are
not synthesized in the body
Why do we need fat
in the diet?
38. Healthy fats – Polyunsaturated fat
Nutrition Division – Ministry of Health
39. Fats that need to be limited
Nutrition Division – Ministry of Health
40. Fats that need to be avoided
Nutrition Division – Ministry of Health
41. Consume moderate amount
of fats in your diet.
Try to replace
some saturated fat with
unsaturated fats.
• One gram of fat provides 9 kcal of
energy.
• Fats should contribute to 30% of
total energy requirement per person
• Discard the skin of chicken and
remove the visible fat in meat before
cooking.
• Include fish in your daily diet,
preferably oily fish like tuna, herring,
sardines and mackerel.
• Cholesterol intake should be less
than 300 mg/day.
Nutrition Division – Ministry of Health
42. Coconut milk, kernel
and oil
• Provide mainly energy
• Contains saturated fat
• Suitable for deep frying - Risk of formation of
trans fats is less
• An average family of five can use one
medium size coconut per day.
• Scraped coconut is preferred over coconut
milk and oil.
• Can have 3-6 servings (3-6 table spoons) of
coconut (scrapped/kernel/milk) per day
based on preference.
Nutrition Division – Ministry of Health
43. Eat a handful of
nuts or oily seeds
daily • How to serve nuts, oily seeds and oils
for a person?
• Consume 2 servings (2 tablespoons) of
nuts and oily seeds daily.
• Can add 1-3 servings (1-3 teaspoons) of
oils per day as per preference.
Nutrition Division – Ministry of Health
44. Nutrition Division – Ministry of Health
• Try to meet daily requirement of fat by
consuming nuts and seeds.
• Limit consumption of ultra-processed meat
(e.g., sausages, meat balls, ham).
• Avoid foods which have hidden saturated fat
and trans fat as much as possible - cakes,
biscuits, short-eats, fried snacks, chips etc.
• Read the nutrition information labels on
packaged food to choose food low in fat.
Remember