This document provides information about nutrition and healthy eating for adolescents. It discusses the importance of nutrition for physical growth and brain development during adolescence. It outlines the key nutrients required, including carbohydrates, fats, proteins, vitamins, minerals, water and fiber. The document recommends a balanced diet with portions from each food group and provides dietary guidelines. It also discusses the importance of physical activity and healthy snacking habits during adolescence.
Nutrition provides nourishment that is essential for life, growth, and health. It involves consuming a balanced diet from the five food groups including cereals, pulses and meat, milk and dairy, fruits and vegetables, and sugars and fats. Maintaining good nutrition through balanced meals, staying active, managing stress, and sleeping well can help prevent obesity, diabetes, hypertension, and other leading causes of death by supporting overall health and well-being. The document outlines the various nutrients from different food groups and emphasizes the importance of balance and moderation.
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.
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What do you truly call a healthy diet? A proper diet should make you feel good, feel alive. If it doesn't, then this presentation is for you.
Here is a detailed presentation on how greatly can eating 'good' impact your everyday life. It explains, what is meant by eating healthy and why do we deem certain food as 'calorie burner', while others as 'calorie adders'.
1) Eating a healthy diet with fresh fruits and vegetables, whole grains, lean proteins and healthy fats positively impacts mental health by reducing risks of depression, anxiety and stress.
2) Consuming processed foods high in sugar and salt can negatively impact mental health and is linked to higher rates of depression.
3) Making more home-cooked meals, reducing intake of added sugar, salt and processed foods, staying hydrated and eating a balanced diet supports both physical and mental well-being.
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
This document provides information about nutrition and healthy eating for adolescents. It discusses the importance of nutrition for physical growth and brain development during adolescence. It outlines the key nutrients required, including carbohydrates, fats, proteins, vitamins, minerals, water and fiber. The document recommends a balanced diet with portions from each food group and provides dietary guidelines. It also discusses the importance of physical activity and healthy snacking habits during adolescence.
Nutrition provides nourishment that is essential for life, growth, and health. It involves consuming a balanced diet from the five food groups including cereals, pulses and meat, milk and dairy, fruits and vegetables, and sugars and fats. Maintaining good nutrition through balanced meals, staying active, managing stress, and sleeping well can help prevent obesity, diabetes, hypertension, and other leading causes of death by supporting overall health and well-being. The document outlines the various nutrients from different food groups and emphasizes the importance of balance and moderation.
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.
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.
What do you truly call a healthy diet? A proper diet should make you feel good, feel alive. If it doesn't, then this presentation is for you.
Here is a detailed presentation on how greatly can eating 'good' impact your everyday life. It explains, what is meant by eating healthy and why do we deem certain food as 'calorie burner', while others as 'calorie adders'.
1) Eating a healthy diet with fresh fruits and vegetables, whole grains, lean proteins and healthy fats positively impacts mental health by reducing risks of depression, anxiety and stress.
2) Consuming processed foods high in sugar and salt can negatively impact mental health and is linked to higher rates of depression.
3) Making more home-cooked meals, reducing intake of added sugar, salt and processed foods, staying hydrated and eating a balanced diet supports both physical and mental well-being.
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
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Diet for pco women- Polycystic ovary syndrome | food habits should follow | t...martinshaji
it is necessary to maintain a good diet in pcod women , a perfect diet plan in pcod may helps to get better management ....this is prepared as per opinion of dietician and gynecologist .............
please comment
thank you ...
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.
This presentation discusses nutrition and covers several key topics:
- It classifies food groups such as carbohydrates, proteins, vitamins, fats, minerals, water and fiber. Carbohydrates and proteins are important sources of energy.
- A balanced diet provides nutrients from a variety of food groups and helps prevent disease. It is important to eat the right types and amounts of foods.
- Exercise is also important for health, and helps the body use nutrients from food.
- The nutrition pyramid visually represents the recommended number of daily servings from each food group for a healthy diet.
SHARE Webinar: Optimal Nutrition for Cancer Survivorsbkling
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The information in this presentation is not intended to be a substitute for professional medical advice, diagnosis or treatment.
The document discusses the importance of maintaining a healthy lifestyle. It defines a healthy lifestyle as daily activities, relationships, nutrition, physical activity, sleep, coping with stress, and hygiene. It emphasizes that up to 80% of heart disease and 90% of diabetes can be prevented through lifestyle changes. Maintaining good nutrition through a varied diet high in fruits and vegetables, whole grains and plant-based foods can reduce the risk of many diseases. Getting adequate physical activity and sleep are also vital to health. Managing stress and developing social support through relationships can further support emotional and physical well-being. Adopting these healthy behaviors overall promotes health and prevents disease.
The document discusses the importance of maintaining a healthy lifestyle and diet. It notes that what we eat affects our health and well-being. It also discusses that many deaths in Dubai are caused by non-communicable diseases resulting from unhealthy diets and lack of physical activity. Maintaining a balanced diet with foods from all food groups, eating smaller frequent meals, staying hydrated, getting enough sleep, and exercising regularly are some keys to a healthy lifestyle.
The document discusses leading a healthy lifestyle. It defines health behaviors and outlines the "holy four" behaviors that have a big impact on health: smoking, drinking, nutrition, and physical activity. It provides information on quitting smoking, moderate drinking, exercising regularly for 30 minutes a day, and eating a balanced diet with plenty of fruits and vegetables, whole grains, lean proteins and healthy fats. The document emphasizes making gradual lifestyle changes to incorporate these healthy behaviors.
The document discusses nutrition and health. It begins by defining nutrition and essential nutrients like proteins, carbohydrates, fats, vitamins, and minerals. It then discusses the importance of a balanced diet for overall health and preventing diseases. Specific topics covered include the relationship between diet and mental health, cancer, skeletal diseases, chronic diseases, and dental diseases. Prevention strategies for various deficiencies and diseases through diet are also provided.
Jo Gamble is a highly trained and qualified nutritional therapy with years of experience helping people with wellness, various health problems and also professional sportsmen. She holds her clinic in Coventry , England in the United Kingdom and is available for consulation by booking on her website http:www.embracingnutrition.co.uk or via Skype or telephone consultations, information is available on the website.
you are what you eat animals feed but men eat and few know the right art of eating what your doctor does not know may be causing your problem so live eco friendly pollution free and nutritionally sound
This document provides dietary recommendations for heart health from Dr. B.J. Singh. It recommends limiting saturated fats, trans fats, cholesterol, sodium and increasing fiber intake from fruits, vegetables and whole grains. Specific tips include choosing lean meats and low-fat dairy, using healthy oils, limiting processed foods and reading nutrition labels. Adequate intake of antioxidants, omega-3 fatty acids, folic acid, calcium, vitamin D and plant stanols/sterols is also advised. The overall message is that a balanced diet focusing on protective foods combined with regular exercise is important for heart health.
The document provides guidance on making healthy food choices according to the USDA's MyPlate food guidance system. It discusses choosing whole grains, a variety of vegetables and fruits, low-fat dairy, lean proteins, and limiting solid fats and added sugars. Portion sizes and physical activity are also addressed. Specific foods are highlighted within each food group and general tips are provided for making nutritious choices.
nutritionnotes.ppt food and nutrition year 10AbattaJoy1
The document provides guidance on making healthy food choices according to the USDA's MyPyramid food guidance system. It discusses choosing whole grains, a variety of vegetables and fruits, low-fat dairy, lean proteins, and limiting solid fats, added sugars, and sodium. It also emphasizes engaging in regular physical activity for a healthy lifestyle.
This document provides information on nutrition and healthy eating. It discusses the major food groups and recommends eating a variety of whole grains, vegetables, fruits, dairy, protein foods, and healthy fats. It also covers nutrients like carbohydrates, proteins, fats, vitamins and minerals. Physical activity is recommended as part of a healthy lifestyle. Potential health issues like obesity, eating disorders, and "fad diets" are also addressed.
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1. A healthy diet with plenty of antioxidants from fruits and vegetables, exercise, managing stress levels, staying hydrated, and getting enough sleep are keys to boosting immunity according to the document.
2. Antioxidants from foods help reduce oxidative stress in the body by neutralizing free radicals. Good sources of antioxidants include vitamins C and E, beta-carotene, zinc, copper, and various phytonutrients.
3. Prebiotic foods, exercise, meditation and other stress-reducing activities are also recommended to support immunity during times of stress like the COVID-19 pandemic according to the health guidelines presented.
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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.
Diet for pco women- Polycystic ovary syndrome | food habits should follow | t...martinshaji
it is necessary to maintain a good diet in pcod women , a perfect diet plan in pcod may helps to get better management ....this is prepared as per opinion of dietician and gynecologist .............
please comment
thank you ...
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.
This presentation discusses nutrition and covers several key topics:
- It classifies food groups such as carbohydrates, proteins, vitamins, fats, minerals, water and fiber. Carbohydrates and proteins are important sources of energy.
- A balanced diet provides nutrients from a variety of food groups and helps prevent disease. It is important to eat the right types and amounts of foods.
- Exercise is also important for health, and helps the body use nutrients from food.
- The nutrition pyramid visually represents the recommended number of daily servings from each food group for a healthy diet.
SHARE Webinar: Optimal Nutrition for Cancer Survivorsbkling
SHARE hosted a webinar featuring this presentation on May 8, 2013. Jessica Iannotta, Chief Clinical Officer at Meals to Heal, reviewed the current guidelines for nutrition and cancer survivorship, including highlights of cancer-fighting foods that can help to decrease risk of recurrence. She provided helpful strategies on how to implement these recommendations into your current diet and lifestyle. questions related to nutrition and cancer.
The information in this presentation is not intended to be a substitute for professional medical advice, diagnosis or treatment.
The document discusses the importance of maintaining a healthy lifestyle. It defines a healthy lifestyle as daily activities, relationships, nutrition, physical activity, sleep, coping with stress, and hygiene. It emphasizes that up to 80% of heart disease and 90% of diabetes can be prevented through lifestyle changes. Maintaining good nutrition through a varied diet high in fruits and vegetables, whole grains and plant-based foods can reduce the risk of many diseases. Getting adequate physical activity and sleep are also vital to health. Managing stress and developing social support through relationships can further support emotional and physical well-being. Adopting these healthy behaviors overall promotes health and prevents disease.
The document discusses the importance of maintaining a healthy lifestyle and diet. It notes that what we eat affects our health and well-being. It also discusses that many deaths in Dubai are caused by non-communicable diseases resulting from unhealthy diets and lack of physical activity. Maintaining a balanced diet with foods from all food groups, eating smaller frequent meals, staying hydrated, getting enough sleep, and exercising regularly are some keys to a healthy lifestyle.
The document discusses leading a healthy lifestyle. It defines health behaviors and outlines the "holy four" behaviors that have a big impact on health: smoking, drinking, nutrition, and physical activity. It provides information on quitting smoking, moderate drinking, exercising regularly for 30 minutes a day, and eating a balanced diet with plenty of fruits and vegetables, whole grains, lean proteins and healthy fats. The document emphasizes making gradual lifestyle changes to incorporate these healthy behaviors.
The document discusses nutrition and health. It begins by defining nutrition and essential nutrients like proteins, carbohydrates, fats, vitamins, and minerals. It then discusses the importance of a balanced diet for overall health and preventing diseases. Specific topics covered include the relationship between diet and mental health, cancer, skeletal diseases, chronic diseases, and dental diseases. Prevention strategies for various deficiencies and diseases through diet are also provided.
Jo Gamble is a highly trained and qualified nutritional therapy with years of experience helping people with wellness, various health problems and also professional sportsmen. She holds her clinic in Coventry , England in the United Kingdom and is available for consulation by booking on her website http:www.embracingnutrition.co.uk or via Skype or telephone consultations, information is available on the website.
you are what you eat animals feed but men eat and few know the right art of eating what your doctor does not know may be causing your problem so live eco friendly pollution free and nutritionally sound
This document provides dietary recommendations for heart health from Dr. B.J. Singh. It recommends limiting saturated fats, trans fats, cholesterol, sodium and increasing fiber intake from fruits, vegetables and whole grains. Specific tips include choosing lean meats and low-fat dairy, using healthy oils, limiting processed foods and reading nutrition labels. Adequate intake of antioxidants, omega-3 fatty acids, folic acid, calcium, vitamin D and plant stanols/sterols is also advised. The overall message is that a balanced diet focusing on protective foods combined with regular exercise is important for heart health.
The document provides guidance on making healthy food choices according to the USDA's MyPlate food guidance system. It discusses choosing whole grains, a variety of vegetables and fruits, low-fat dairy, lean proteins, and limiting solid fats and added sugars. Portion sizes and physical activity are also addressed. Specific foods are highlighted within each food group and general tips are provided for making nutritious choices.
nutritionnotes.ppt food and nutrition year 10AbattaJoy1
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This document provides information on nutrition and healthy eating. It discusses the major food groups and recommends eating a variety of whole grains, vegetables, fruits, dairy, protein foods, and healthy fats. It also covers nutrients like carbohydrates, proteins, fats, vitamins and minerals. Physical activity is recommended as part of a healthy lifestyle. Potential health issues like obesity, eating disorders, and "fad diets" are also addressed.
Non Pharmacological Interventions in Hypertension.pptxSwarajSW
The document discusses non-pharmacological interventions for hypertension management, focusing on exercise and diet, specifically the DASH diet. It defines hypertension and lists its risk factors and potential complications. It then describes the benefits of physical activity and types of exercises that can lower blood pressure. A large portion of the document details the DASH diet, which is high in fruits, vegetables, whole grains, and low-fat dairy, and low in fats and cholesterol. The DASH diet has been proven to lower blood pressure through its nutrient composition emphasizing potassium, calcium, magnesium and fiber.
1. A healthy diet with plenty of antioxidants from fruits and vegetables, exercise, managing stress levels, staying hydrated, and getting enough sleep are keys to boosting immunity according to the document.
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3. Prebiotic foods, exercise, meditation and other stress-reducing activities are also recommended to support immunity during times of stress like the COVID-19 pandemic according to the health guidelines presented.
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1. ARMED WITH YOUR DIET
Dietary Management of Multiple Sclerosis
Prof.Shanmuga Meenakshi.G
MSN, RN.(QHCP)
MSSI Chennai Chapter.
18/03/2024
2. Introduction
Multiple Sclerosis is a Chronic, Progressive ,
auto immune disorder of the
Central Nervous System.
Degenerative changes occurs in nerves antibodies
complex causes de-myelination.
3. Diet to improve or maintain
Nervous system Health
1. Complex Carbohydrates: -They release
energy slowly.
2. Essential fatty acids: - Are the major fat
content of brain.
3. Amino Acids: - Constitutes neuro-
transmitters
4. Vitamins and minerals: - Folate and B12 are
essential for brain functions.
4. Aims of dietary management of
Multiple Sclerosis
Preventing or controlling progression
Helping manage its symptoms
Reducing flare-ups
Ideally an MS friendly diet should
be:
High in antoxidants to fight inflammation
High in fiber to aid bowel movements
Adequate in calcium and Vitamin D to fight osteoporosis
Pack plenty of vitamins and minerals to fight fatigue and
promote wellness.
5. MS Mechanism and Effect of diet
• Neuro degeneration- occurs mainly due to oxidative
stress –causes myelin distruption. Dietry Antoxident will
reduce the oxidative stress, helps in
• Immunomodulation. 1. Curcumin
• 2. Vitamin D- Sunlight, milk, egg
• 3. Fatty acids- Fish, Nuts and seeds
• 4. Vitamin A- Liver, Milk, cheese, green leaves, fruits and
• vegetables. 5. Melatonin- Meat, Oily fish, Egg,Milk, Cheese,
Nuts, Almonds, Soy
• products.
6. MS Mechanism and Effect of diet
• 6.Low Fat diet with poly unsaturated fat- lower
the levels of
• disabilities
• 7.Polyphenols- stabilise the reversibile
condition- Fruits,Vegetables, wine, ginikobilaba
• Mitochondria – destruction
• Co-morbidities control
7. Auto immune Protocol Diet
• The Autoimmne protocol or AIP is a holistic diet and
life style approach to managing auto immune
disease and chronic illness, that aims to reduce
inflammation and other symptoms of auto immunity
and promote healing.
• The AIP diet involves temporarily removing foods that
may trigger autoimmune symptoms and cause
inflammation and focuses on health promoting nutrient
dense foodss like vegetables ,organ meats and sea
foodslike vegetables, organ meats and sea food.
8. • It aims to support the
• Immune system
• Hormone regulation
• Gut healing by eliminating common
allergens and potentially inflammatory
foods like grains, diary, legumes,
processed foods and refined sugar like
Paleo diet.
Aims of AIP diet
9. AIP diet in General
• AIP also known as the paleo Autoimmune Paleo,
initially removes other foods that are allowed on a
paleo diet during its temporary elimination stage like
eggs nuts,night shades, and seeds.
• After the recommended 30-90 days of the elimination
stage, when foods are slowly reintroduced during the
stages, it is easy to identify which foods can be
tolerated or are causing symptoms.
16. List of foods good for MS
Well balanced Nutritious diet which includes,
• Fruits and vegetables (fresh)
• Grains (whole) such as oats, rice and quinoa
• Nuts and seeds (all)
17. • Fish such as salmon, mackerel like fishes
high in omega 3 fatty acids, Vitamin D
• Meats (all fresh) high in vitamin D and Biotin
Good foods for MS continued…..
18. Good foods for MS continued….
• Eggs are the good sources of biotin , Vitamin
D and important nutrients.
• Diary products such as milk, cheese, yogurt
• Fats such as Olive, flax seed, coconut and
avocado oils.
19. Good foods for MS continued….
• Pro biotic rich foods such as yogurt, kerfir,
sauerkraut and kimchi
• Beverages: Water, herbal teas
• Herbs and spices (Fresh)
24. • Processed meats such as canned, salted and
smoked meat.
• Refined Carbs such as white bread, pasta,
biscuits and flour tortillas.
• Fried foods such as french fries, fried
chicken, mozzarella sticks and doughnuts.
Foods to avoid
25. • Highly processed foods such as fast food,
potato chips and frozen meals.
• Trans fats such as margarine, partially
hydrogenated vegetable oils.
Foods to Avoid continued….
26. • Sugar sweetened beverages such as energy
and sports drinks, soda, sweet tea.
• Alcohol
• If celiac disease present avoid all gluten
based foods such as wheat, barley, rye.
Foods to avoid continued….
27. Specially planned specific
diets for MS
Swank diet: - low fat, low saturated fat eating
pattern.Recommendations include:
Avoid processed foods
Limit saturated fat and consume more
unsaturated diet
Avoid red meat, dark meat, limit fatty fish.
Choose dairy with less fat
Avoid egg yolkConsume as many fruits and
vegetables
Enjoy whoe grain breads, rice and pastas
Snack on nuts and seeds daily
Consume 1 teaspoon of cod liver oil and multi
vitamin , mineral supplement daily
28. Wahls diet
Modified Paleolithic diet recommendations,
• Eat nine or more cups of fruits and
vegetables daily such as green leafy
vegetables, intense colour rich fruits or
vegetables.
• Consume sea weed, algae, nutritional yeast.
• Consume limited servings of gluten free
grains and legumes.
• Avoid eggs
• Consume lower meat and fish than the Paleo
diet.
• Avoid all grains, legumes, night shades
(tomatoes, white potatoes, eggplant, peppers
and seed spices) to reduce lecithin in diet.
29. Tips to help with MS
Make sure to consume enough food.
Prepare meals in advance
Rearrange kitchen, utensils and other equipments at
nearby areas which helps to save energy.
Try ready to use items like fruits and vegetables.
Make thicker drinks to prevent swallowing difficulties.
Consume soft foods which prevent more chewing and
preserve energy.
Limit crumbly foods to prevent swallowing difficulties.
Reach out for help, Stay active
30. Other Important tips..
Cur cumin (Turmeric)
Sunlight exposure
Vitamin A rich food
Alpha linolenic acid
32. General special therapeutic diets
Miditerranean diet
• The Mediterranean Diet originated in the 1960s and
is one of the best diets for mental health.
• A Mediterranean Diet is a traditional cuisine from
countries surrounding the Mediterranean Sea. This
diet is high in fruits and vegetables, whole grains,
nuts and seeds, and olive oil.
• The basic components in a Mediterranean diet are:
• Daily consumption of fruits, vegetables, whole
grains, and healthy fats
• Weekly consumption of poultry, eggs, cheese, and
yoghurt
• Moderate consumption of dairy products
• Limited consumption of red meat
• Avoiding food such as sweetened beverages,
processed food, and refined oils
• Detailed classification of what a Mediterranean diet
includes:
• Healthy Foods
33. General special therapeutic diets
• MIND diet
The Mind Diet is one of the ideal diets to
improve brain health since it’s designed to
prevent reduced brain functioning and
dementia. It’s a combination of a
Mediterranean diet and Dietary Approaches
to Stop Hypertension (DASH). It stands for
Mediterranean-DASH Intervention for
Neurodegenerative Delay.
34. Healthy Brain Food:
• Green, leafy vegetables – Six or more servings of
kale, spinach, and salads per week
• Non-starchy vegetables – Carrots, lettuce, broccoli,
and onion once a day
• Beans – Four servings of soybeans, lentils, and
beans per week
• Berries – Strawberries, raspberries, and blueberries
twice a week
• Nuts – Five servings of hazelnuts, walnuts, cashew
nuts, and macadamia nuts per week
• Olive oil – Using olive oil as the main cooking oil
• Whole grains – Quinoa, oatmeal, brown rice, whole-
wheat pasta, and bread thrice in a day
35. • Fish – Salmon, sardines, trout, mackerel, and tuna
once a week
• Poultry – Chicken and turkey twice a week
• Wine – One glass of red and white wine in a day
• Unhealthy Foods to Avoid
• Cheese – Limited to once per week
• Red Meat – Not more than three servings per week
• Butter – Limited to 14 gms daily
• Fried Food – Fast food consumption once per week
• Desserts – Not more than four servings of ice-
cream, pastries, cakes, doughnuts, and candies per
week