2. HEALTHY EATING AND NUTRITION
• Nutrition and fitness are important part of
happy and healthy life.
• Encourage to develop good eating habits.
• Tend to be healthy when get enough
sleep, exercise and nutritious food.
3. Encourage
• To eat a variety of foods.
• To eat a diet with plenty of vegetables, fruits and
whole grains.
• To drink at least six to eight glasses of water
everyday.
• To eat chocolates, ice crème, sweets and other
foods high in sugars sparingly.
4. Growing Years
• They got attracted to fried, junk and processed
foods.
• Most of them skip breakfast.
• Anemia is a very common disease in females.
• Osteoporosis is aggravated now a days.
• Most of the section is facing malnutrition.
• Processed food consists trans fats.
7. CARBOHYDRATES
They are the main “Fuel for energy”. Biggest group
of energy providers.
Functions: 1. Glucose is main fuel to tissues. 2.
Key role in metabolism of Amino Acids and Fatty
Acids.3. Acts as intermediates in respiration.
Source: Sugar, Starch, Cereals, Oatmeal, Corn
flour, Rice, Fruits, Bread, Cakes, Potatoes,
Spaghetti, Biscuits, Millets, Roots and some
vegetables, honey, milk, juices etc.
Deficiency Diseases: Hyper glycemia, Glycosuria,
Galactosemia, Pentosuria, Diarrhea and Flatulence,
Ketone, Underweight
8. PROTEINS
They are the basic food for body. Body
building, growth & repair of damaged tissues. If not
used; convert to body fat.
Functions: 1. As enzyme accelerates the rate of
metabolism. 2. As structural cable provide
mechanical support within cells and outside.3. As
hormone responsible for growth, regulatory
functions and gene activators.4. Antibodies, service
as toxins, form blood clots and much more.
Source: Peas, Beans, Cereals, Milk, Cheese, Eggs,
Dairy Products, Meat, Pulses, Nuts; Little of bread,
beans, etc.
Deficiency Diseases: Abdominal
Enlargement, Excessive Loss in Urine, Disease to
Lower Urinary
Tracts, Vomiting, Diarrhea, Oedema, Kwashiokor
9. FATS
Another supply of energy comes from the
group called “Fats”. If not used bodies and
try to build up a store for future use
(dieting)and we store them as body fat.
Functions: 1. Provides backup energy.2.
Provides insulation under the skin from cold
and the heat. 3. Insulates nerve fibers to help
transmit nerve impulse.
Source: Nuts, Oil, Ghee, Butter, etc.
Deficiency Diseases: Dry – scaly skin, hair
loss, low body weight, cold intolerance
Lower resistance to infections, Poor wound
healing, loss of menstruation, etc.
10. VITAMINS
Vitamin Vitamin
Vitamin A Vitamin B6
B1 B2
Functions:
Functions: Carbohydrate,
Functions: carbohydrate fat & protein
Helps growth metabolism, Functions:
metabolism Carbohydrate &
and repair of appetite needed for cell
body tissue, respiration, protein
maintenance, metabolism,
immune nerve mucous
functions, membranes formation of
function, gro antibodies, red
night vision wth & muscle blood cells,
tone nerve function
Sources:
eggs, dark Sources: low-fat
green & yellow milk products,
vegetables & Sources: wheat green leafy
germ, port, Sources: fish,
fruits, low fat vegetables, poultry, lean
dairy whole & whole &
enriched meat, whole
products, liver enriched grains, grains, potatoes
. grains, dried beef, lamb eggs
beans, seafood
11. VITAMINS
Vitamin Niacin
B-12 Biotin Vitamin B-6
Functions:
carbohydrate, Functions: Functions:
Functions: fat & protein Carbohydrate, Wound
Carbohydrate, metabolism, fat & protein healing, strength
fat & protein formation of metabolism, ens blood
metabolism, fatty acids, health of vessels, collagen
maintains utilization of B
vitamins digestive maintenance, res
nervous
system, blood istance to
system, blood
circulation, infection, health
cell formation
nerve function, y gums
Sources: egg
yolk, meat, low- appetite.
fat & nonfat
Sources: : lean milk, dark green Sources: itrus
beef, fish vegetables; also Sources: poultry fruits, tomatoes,
poultry, eggs, made by , fish, whole & melons, berries,
low f at & microorganisms enriched green & red
nonfat milk. in intestinal grains, dried peppers, broccoli
tract. beans & peas.
12. VITAMINS
Vitamin
Vitamin Vitamin Pantothenic
D Folic Acid
E K Acid
Functions:
Functions:
Functions: Functions: Red blood Converts
Calcium & Protects cell cell nutrients
membranes Functions: into
phosphorus & red blood
formation, Formation
metabolism protein energy, vita
cells from
metabolism, of blood min
(bone & oxidation, m clotting
teeth ay be active growth & utilization,
cell division, agents & nerve
formation) in immune bone
function appetite. function
Sources: :
egg Sources: Sources: green Sources:
yolk, fatty vegetable oil, leafy Sources:
wheat germ, vegetables, most plant &
fish, fortified dried beans,
green leafy animal foods,
milk; also nuts, dark vegetables,
green poultry, especially
made in skin fortified cereal egg lean meats,
exposed to vegetables,
whole grains, cereals, yolk whole grains,
sunlight oranges, nuts. legumes.
beans
13. MINERALS
Calcium Chromium Copper Iodine
Functions:
Support of
bones, teeth, mus
cle Functions: Functions:
tissue, regulates Needed for Formation of Functions:
heartbeat, muscl glucose Function of
metabolism, red blood
e action, nerve
function, blood increases cells, pigment, thyroid glad,
clotting effectiveness of needed fro bone which
insulin, muscle health controls
function metabolism
Sources: : low-fat
or nonfat milk
products, calciu
m fortified Sources:
Sources: nuts,
orange juice & cheese, whole
dried beans,
Sources:
soy milk, salmon grains, meat, pea oysters, cocoa seafood,
with s, beans powder. oxidized salt
bones, green
leafy vegetables
14. MINERALS
Magnesium
Iron Manganese Phosphorus
Functions:
Formation of
hemoglobin in
blood & Functions: Bone
Functions: Functions:
myoglobin in Enzyme growth &
muscle, which activation, nerve development, Bone
supply oxygen to & muscle sex hormone development,
cells function, bone production, cell carbohydrate,
growth function fat & protein
utilization
Sources: :
meat, fish, poultr
y, organ Sources: meat,
Sources: nuts, Sources: nuts, wh
meats, beans, wh
green vegetables,
poultry, fish,
ole & enriched ole
whole grains, grains, vegetables eggs, lowfat
grains, green milk products,
leafy vegetables beans , fruits, tea, coffee
, bran. beans, whole
grains
15. MINERALS
Potassium Selenium Zinc
Functions: Fluid
balance, control Functions: Taste
activity of heart Functions: & smell
muscle, nervous Fights cell sensitivity,
system damage from regulation of
oxidation metabolism,
aids in healing
Sources:
vegetables, Sources: Sources: lean
fruits, beans, seafood, lean meat, eggs,
bran cereal, low- meat, grains, eg seafood, whole
fat milk gs, chicken, gar grains, lowfat
products lic milk products.
16. DIETARY SOURCES
S. Food Iron Calciu Protein S. Food 100g Iron Calcium Protein
No 100g in m in in % No edible in in mg in %
edible mg mg portion mg
portion
Methisaag / 16.5 400 4 Rice Milled 3.0 10 7
1 Fenugreek
14
Pudina/Mint 16.0 200 5 Channa/ Chick pea/ 1.5 200 17
2 15 Bengal Gram
Drum Stick - 440 - Urad/ Black Gram 9.1 150 24
3 Leaves
16
Chaulai Saag/ 25.5 400 4 Mung/ Green gram 7.3 124 24
4 China spinach
17
Palak/ 11.0 73 2 Arhar/ Red Gram 6.0 73 22
5 Spinach
18
Moongphali/ 2.8 230 25 Rajma/ Kideny Beans - 260 22
6 Ground nuts
19
Badam/ 4.5 230 21 Milk 0.2 120 3
7 Almonds
20
Khajoor/ 7.3 120 2 Curd 0.2 150 3
8 Dates
21
Kishmish/ 7.7 87 2 Cheese 1 slice of 20g - 110 3.6
9 Raisins
22
Gingely 15.0 1150 Ragi 1.3 344 3
10 seeds/ Til
- 23
Soyabean 11.5 240 43 Egg, Chicken 50g 0.7 25 13
11 24
Wheat refined 2.5 23 11 Fish 1-4.3 300-4000 10
12 25
Wheat whole 11.5 48 12
13
17. Recommendation Calcium, Iron and Protein
requirement and energy allowances for children
Group Particulars Net energy Protein Visible fat Calcium Iron Vitamin
Kcal/d g/d g/day mg/d mg/d mg/kg
(b carotene)
Boys 10-12 years 2190 54 22 600 34 2400
Girls 10-12 years 1970 57 19
Boys 13-15 years 2450 70 22 600 41 2400
Girls 13-15 years 2060 65 28
Boys 16-18 years 2640 78 22 500 50 2400
Girls 16-18 years 2060 63 30
Average Daily Calorie Consumption
Men Calories Women Calories
Sedentary 2,500 Sedentary 2,100
Moderately Moderately
3,000 2,500
active active
Active 3,500 Active 3,000
Very active 4,250 Very active 3,750
18. Calorie Consumption for Some Activities
Type of activity Calories per hour
Sedentary: reading, sewing, typing, etc. 30–100
Light: cooking, slow walking, dressing,
100–170
etc.
Moderate: sweeping, light gardening,
170–250
making beds, etc.
Vigorous: fast walking, hanging out
250–350
clothes, golfing, etc.
Strenuous: swimming, bicycling,
350 and more
dancing, etc.
19. •Daily energy and nutrient requirements for requirements
• Daily energy and nutrient 15 to 18 year olds: for 11 to 14 year olds:
• *EAR - Estimated Average Requirement
**RNI - Reference Nutrient Intake
Energy Protein Calcium Iron Total Sat Fat Salt
(EAR)* (RNI)** (RNI)** (RNI)** Fat
Boys 2220 42.1g 1000mg 11.3mg 86.3g 27.1g 6g
calories
Girls 1845 41.2g 800mg 14.8mg 71.6g 22.6g 6g
calories
Daily energy and nutrient requirements for 15 to 18 year olds:
Energy Protein Calciu Iron Total Sat Fat Salt
(EAR)* (RNI)** m (RNI)* Fat
(RNI)** *
Boys 2775 55.2g 1000mg 11.3mg 107.1g 33.7g 6g
calories
Girls 2110 45g 800mg 14.8mg 82.1g 25.8g 6g
calories
20. WHAT TEACHERS CAN DO?
To improve nutrition:
• Encourage healthier food choices.(such as fruits, vegetables,
whole grain and limit the intake of solid fats, sugar, beverages
and salt.)
• Snacking on healthier foods (at older age)
• Make food taste good.(but avoiding herb and spices bend heavy
in salt.)
• Adding supplements.
• Encourage exercise (to improve appetite and keeping bones and
muscles strong.)
• Plan social activities (jogging at a park, gym or dance institute.)
