The document discusses guidelines for healthy eating and lifestyles at different life stages. It provides recommendations for infants, adults, elderly, and discusses nutritional guidelines. It also covers obesity, eating disorders, fitness components, and wellness. The key recommendations are to eat a diet high in fruits and vegetables, whole grains and unsaturated fats, and low in sugar, salt and processed foods. Breastfeeding for infants and physical activity are also emphasized.

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Prof. Veeresh M.Tech. MISTE
Module - 2
Building of healthy lifestyles for better future
• What prevents us from following a healthy diet?
• Increased production of processed foods, rapid urbanization
and changing lifestyles.
• Used to consume foods that are high in energy, fats, free sugars
and salt/sodium.
• Many people do not eat enough fruit, vegetables and other
dietary fibre such as whole grains.
• Varying individual characteristics (e.g. age, gender, lifestyle and
degree of physical activity), cultural context, locally available
foods and dietary customs.

2. 2
Prof. Veeresh M.Tech. MISTE
Module - 2
Building of healthy lifestyles for better future
• Healthy diet for infants:
• Infants should be breastfed
months of life.
exclusively during the first 6
• 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.

3. 3
Prof. Veeresh M.Tech. MISTE
Module - 2
Building of healthy lifestyles for better future
• Healthy diet for adults:
• 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.
• Less than 10% of total energy intake from free sugars (all sugars
added to foods or drinks by the manufacturer, cook or
consumer, as well as sugars naturally present in honey, syrups,
fruit juices and fruit juice concentrates).

4. 15
Prof. Veeresh M.Tech. MISTE
Module - 2
Building of healthy lifestyles for better future
• 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).
• Industrially-produced trans-fats (baked and fried foods, pre-
packaged snacks and foods - frozen pizza, pies, cookies,
biscuits, wafers, etc.) are not part of a healthy diet and should
be avoided.
• Less than 5 g of salt (equivalent to about one teaspoon) per
day. Salt should be iodized.
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5. 5
Prof. Veeresh M.Tech. MISTE
Module - 2
Building of healthy lifestyles for better future
• Diet for elderly people:
• Include nutrient rich foods to enable them to be fit and active.
• Need more of vitamins and minerals to be healthy and active.
• Calcium rich foods like dairy products (low fat), milk (toned)
and green leafy vegetables should be included in the daily diet
to maintain bone health, so as to prevent osteoporosis and
bone fractures.
• Consume pulses, toned milk, egg-white etc. in good quantities
as they are rich in proteins.
• Should cut down the use of saturated fats, sweets, oily food,
salt and sugar level.
• Use of ghee, oil, butter should be completely avoided. Also,
spicy food is to be avoided.

6. 6
Prof. Veeresh M.Tech. MISTE
Module - 2
Building of healthy lifestyles for better future
• Nutritional guidelines for good health and well beingness:
• Nutrition is the biochemical and physiological process by which
a living creature uses food to support its life.
• Guidelines:
• Limit sugary drinks – consume butter milk, tender coconut
water, home made malts, etc. (Coffee/Tea?)
• Eat nuts and seeds - Nuts and seeds are incredibly nutritious.
and are packed with protein, fiber, and a variety of vitamins
and minerals.
• A research study reveals that a low intake of nuts and seeds
was potentially linked to an increased risk of death from heart
disease, stroke, or type 2 diabetes.

7. 7
Prof. Veeresh M.Tech. MISTE
Module - 2
Building of healthy lifestyles for better future
• Nutritional guidelines for good health and well beingness:
• Avoid ultra-processed foods – contain ingredients that are
significantly modified from their original form.
• Contain additives like added sugar, highly refined oil, salt,
preservatives, artificial sweeteners, colors, and flavors as well.
• Examples include:
• snack cakes
• fast food
• frozen meals
• canned foods
• chips

8. Prof. Veeresh M.Tech. MISTE
Module - 2
Building of healthy lifestyles for better future
19
• Nutritional guidelines for good health and well beingness:
• Eat fatty fish - Fish is a great source of high-quality protein and
healthy fat (salmon).
• Studies show that people who eat fish regularly have a lower
risk for several conditions, including heart disease, dementia,
and inflammatory bowel disease.
• Get enough sleep - Poor sleep can drive insulin resistance, can
disrupt your appetite hormones, and reduce your physical and
mental performance.
• May lead to wait gain and obesity.
• Stay hydrated - Staying hydrated helps ensure that your body is
functioning optimally and that your blood volume is sufficient.
• Drinking water is the best way to stay hydrated, as it’s free of
calories, sugar, and additives. 8

9. Prof. Veeresh M.Tech. MISTE
Module - 2
Building of healthy lifestyles for better future
• Nutritional guidelines for good health and well beingness:
• Avoid bright lights before sleep – Exposing to bright light —
which contain blue light wavelengths — in the evening, may
disrupt your production of the sleep hormone melatonin.
• Avoid digital screens for 30 minutes to an hour before going to
bed.
• Take vitamin D if you’re deficient - Vitamin D inadequacies are
not imminently harmful, maintaining adequate vitamin D levels
can help to optimize your health by improving bone strength,
reducing symptoms of depression, strengthening your immune
system, and lowering your risk for cancer.
• Get moving – Activities such as aerobic and other cardio
related remove fat that builds up in the body. Reduced belly
fat may lead to major improvements in your metabolic health.
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10. 10
Prof. Veeresh M.Tech. MISTE
Module - 2
Building of healthy lifestyles for better future
• Nutritional guidelines for good health and well beingness:
• Nurture your social relationships - Social relationships — with
friends, family, and loved ones you care about — are important
not only for your mental well-being but also your physical
health.
• Studies show that people who have close friends and family are
healthier and live much longer than those who do not.
• Meditate - Stress has a negative effect on your health.
• Blood sugar levels, food choices, susceptibility to sickness,
weight, fat distribution, and more are affected by the stress.
• Meditation has scientific evidence to support its use for stress
management and improving health.
• If you’re trying to live a healthier life, do not just focus on the foods
you eat. Exercise, sleep, and social relationships are also important.

11. Module - 2
Building of healthy lifestyles for better future
• Obesity and overweight disorders and its
management:
11
Prof. Veeresh M.Tech. MISTE

12. 12
Prof. Veeresh M.Tech. MISTE
Module - 2
Building of healthy lifestyles for better future
• Obesity and overweight disorders and its
management:
• Obesity is a complex disease involving an excessive amount of
body fat (abnormal or excessive fat accumulation).
• Obesity isn't just a cosmetic concern. It's a medical problem
that increases the risk of other diseases and health problems,
such as heart disease, diabetes, high blood pressure and
certain cancers.
• Obesity results from inherited, physiological and environmental
factors, combined with diet, physical activity and exercise
choices.
• A healthier diet, increased physical activity and behavior
changes can help you lose weight. Prescription medications are
additional options for treating obesity.

13. 13
Prof. Veeresh M.Tech. MISTE
Module - 2
Building of healthy lifestyles for better future
• Obesity and overweight disorders and its
management:
• A measure of obesity is BMI (weight in kg divided by square of
height in metres).
BMI Weight status
Below 18.5 Underweight
18.5-24.9 Normal
25.0-29.9 Overweight
30.0 and higher Obesity

14. 14
Prof. Veeresh M.Tech. MISTE
Module - 2
Building of healthy lifestyles for better future
• Eating disorders - proper exercises for its
maintenance:
• Eating disorders (ED) are the most common psychiatric
disorders afflicting young people and contribute to great
detriments in psychological, social, and physical health.
• Eating disorders include anorexia nervosa, a form of self-
starvation; bulimia nervosa, in which individuals engage in
repetitive cycles of binge-eating alternating with self-induced
vomiting or starvation.
• Eating disorders are believed to result from a combination of
biological vulnerability, environmental, and social factors.

15. 15
Prof. Veeresh M.Tech. MISTE
Module - 2
Building of healthy lifestyles for better future
• Eating disorders - proper exercises for its
maintenance:
• Ditch the diet: Eat more whole, unprocessed foods, such as
fruits, vegetables, and whole grains, and moderate your intake
of treats rather than excluding them from your diet altogether.
• Avoid skipping meals
• Practice mindfulness
• Stay hydrated
• Try yoga
• Clean out the kitchen
• Eat breakfast every day
• Get enough sleep
• Increase your protein intake & Plan your meals

16. Prof. Veeresh M.Tech. MISTE
Module - 2
Building of healthy lifestyles for better future
27
• Fitness components for health:
• What components of fitness are needed for good health?
• Body fat composition: Refers to the amount of fat on your
body (what your body is made up of – fat, muscle, tissue, etc.)
• The type of food we eat, the amount of exercise and activity
we get each day and how much sleep we get can have a very
beneficial or negative impact on your body composition.
• Flexibility: Our body’s ability to bend, stretch, and move and
the range of motions we have at our joints.
• How flexible you are in your legs and lower back?
• Stand up straight, then bend down and touch your toes…
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17. Prof. Veeresh M.Tech. MISTE
Module - 2
Building of healthy lifestyles for better future
28
• Fitness components for health:
• Muscular strength: The “power” that helps you to lift and carry
heavy objects.
• Without muscular strength, your body would be weak and
unable to keep up with the demands placed upon it.
• The way to increase strength is to train with heavy weights,
working in the 4 – 6 or 12 – 15 rep ranges. The heavier the
weight, the fewer reps you should perform!
• Muscular endurance: Your muscles’ ability to do an exercise
over and over again repeatedly.
• A common way to measure muscular endurance is through a
pushup or curl-up (or sit-up) test.
• Cardiorespiratory endurance. 17

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Prof. Veeresh M.Tech. MISTE
Module - 2
Building of healthy lifestyles for better future
• Fitness components for health:
• Muscular Strength = How Much
vs.
• Muscular Endurance = How Many

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Prof. Veeresh M.Tech. MISTE
Module - 2
Building of healthy lifestyles for better future
• Fitness components for health:
• Cardiorespiratory (vascular) endurance: The ability of our
heart and lungs to get oxygen from the air, put it into our blood
to keep our body moving.
• Cardiovascular System is what helps us to do activities such as
run, swim, jog, jump rope, and lots of other activities.
• The main test use to measure Cardiovascular Endurance in PE
Classes is the Mile Run or the Pacer Test.

20. Module - 2
Building of healthy lifestyles for better future
31
• Wellness and physical function:
• Wellness is a common concept that is often mentioned in the context
of health.
• The WHO defines wellness as “the optimal state of health of
individuals and groups.
• Wellness has two concerns:
• The achievement of individuals’ fullest potentials - physically,
psychologically, socially, spiritually and economically.
• Carrying out individuals’ expectation in the family, community, place
of worship, workplace and other settings.
• Physical wellness consists of recognizing the need for physical
activity, healthy foods, and sleep, as well as preventing illness and
injury or managing chronic health conditions.
• Mental wellness….
• Social well-beingness.. 20