Health is achieved through physical, mental, emotional and social well-being. Proper hygiene and nutrition are important for overall health. Good hygiene practices include regular bathing, cleaning clothes and washing hands. Maintaining proper nutrition involves consuming a balanced diet with sufficient vitamins, minerals, proteins and other nutrients. Not getting enough nutrients or consuming too many can both lead to health issues. Exercise is an important part of overall health and well-being as it improves mood, energy levels, sleep quality and reduces stress and risk of diseases.

1. 1
Health
 Health is the general condition of a person in all aspects. It is also a level of
functional and/or metabolic efficiency of an organism, often implicitly human.
 At the time of the creation of the World Health Organization (WHO), in 1948,
health was defined as being "a state of complete physical, mental, and social
well-being and not merely the absence of disease or infirmity".
 Overall health is achieved through a combination of physical, mental,
emotional, and social well-being, which, together is commonly referred to as
the Health Triangle.
Hygiene
 Hygiene is the practice of keeping the body clean to prevent infection and
illness, and the avoidance of contact with infectious agents.
 Hygiene practices include bathing, brushing and flossing teeth, washing hands
especially before eating, washing food before it is eaten, cleaning food
preparation utensils and surfaces before and after preparing meals, and many
others.
 This may help prevent infection and illness.
 By cleaning the body, dead skin cells are washed away with the germs,
reducing their chance of entering the body.
Malnutrition
 Malnutrition refers to insufficient, excessive, or imbalanced consumption of
nutrients. In developed countries, the diseases of malnutrition are most often
associated with nutritional imbalances or excessive consumption..
Illnesses causedby improper nutrient consumption
Nutrients Deficiency Excess
Energy Starvation, Marasmus
Obesity, diabetes mellitus,
Cardiovascular disease
Simple
carbohydrates
none diabetes mellitus, Obesity
Complex
carbohydrates
none Obesity
Saturated fat low sex hormone levels [31] Cardiovascular disease (claimed by most
doctors and nutritionists)
Trans fat none Cardiovascular Disease
Unsaturated fat none Obesity
Fat Malabsorption of Fat-soluble Cardiovascular Disease (claimed by

2. 2
vitamins, Rabbit Starvation (If
protein intake is high)
some)
Omega 3 Fats Cardiovascular Disease Bleeding, Hemorrhages
Omega 6 Fats none Cardiovascular Disease, Cancer
Cholesterol none
Cardiovascular disease (claimed by
many)
Protein kwashiorkor Rabbit starvation
Sodium hyponatremia Hypernatremia, hypertension
Iron Anemia Cirrhosis, heart disease
Iodine Goiter, hypothyroidism Iodine Toxicity (goiter, hypothyroidism)
Vitamin A
Xerophthalmia and Night
Blindness, low testosterone levels
Hypervitaminosis A (cirrhosis, hair loss)
Vitamin B1 Beri-Beri
Vitamin B2
Cracking of skin and Corneal
Unclearation
Niacin Pellagra
dyspepsia, cardiac arrhythmias, birth
defects
Vitamin B12 Pernicious Anemia
Vitamin C Scurvy diarrhea causing dehydration
Vitamin D Rickets
Hypervitaminosis D (dehydration,
vomiting, constipation)
Vitamin E nervous disorders
Hypervitaminosis E (anticoagulant:
excessive bleeding)
Vitamin K Hemorrhage
Calcium
Osteoporosis, tetany, carpopedal
spasm, laryngospasm, cardiac
arrhythmias
Fatigue, depression, confusion, anorexia,
nausea, vomiting, constipation,
pancreatitis, increased urination
Magnesium Hypertension
Weakness, nausea, vomiting, impaired
breathing, and hypotension
Potassium
Hypokalemia, cardiac
arrhythmias
Hyperkalemia, palpitations

3. 3
Insufficient
Under consumption generally refers to the long-term consumption of insufficient
sustenance in relation to the energy that an organism expends or expels, leading to poor
health.
Excessive
Over consumption generally refers to the long-term consumption of excess
sustenance in relation to the energy that an organism expends or expels, leading to poor
health and in animals obesity.
Unbalanced
When too much of one or more nutrients is present in the diet to the exclusion of the
proper amount of other nutrients, the diet is said to be unbalanced.

4. 4
PERSONAL HYGIENE - TAKING CARE OF YOUR BODY
Smelling clean
Have you ever walked into a classroom full of kids when all the windows
are closed? PhWew!!
According to the experts young kids may sweat but they don't start
having body odour (BO) until they reach puberty. That's when special
sweat glands under the arms and around the genitals roar into full
production pouring out sweat which smells!
Clothes
Even if you're not heavily into puberty style sweating, clothes can get stained, dirty
and generally grubby, so you need to change them often.
 Underclothes are right next to your skin and collect dead
skin cells, sweat and possibly other unmentionable stains.
 Overnight bacteria start to work on these stains so your
clothes do not smell as nice on the second day of wearing.
 Stay away from cigarette smoke as the smell will get into
your clothes and hair.
 If you have to wear a school uniform then take it off as soon as you get home and
hang it up to air before you wear it the next day.
 Ask your family not to smoke in the house or the car. Besides being unhealthy for
them and you, the smoke clings to your clothes and makes them smelly. Of course,
you wouldn't smoke either, would you?
Change underclothes often.

5. 5
Shoes
You spend a lot of time on your feet and your shoes are very close to
the place where a very large collection of sweat glands live -
yourfeet!
Sweat gets into your shoes and then bacteria arrive which love the
moist leather or fabric so much that they tell all their friends to come
round and party!
If you have one pair of shoes for school then try to get them off as soon as you get home
so that they can air and dry out overnight. (As you get older somewhere outside the house
is a good place
If you have more than one pair then use them on alternate days to give them a better
chance of drying out.
Keep your shoes clean by brushing, polishing or washing. They will look better, last
longer and be less likely to smell.
Feet
 Wash your feet well at least once a day.
Dry them carefully, especially between the toes where
more bacteria collect than anywhere else on your skin.
If the towel is too thick to get in between your little
toes, then use a dry face washer (keep it for your feet
only).
 If you go swimming a lot or use public showers, you need to be particularly careful to
wash your feet and dry them well.
 It is a good idea to wear thongs on your feet too. Lots of other people walk in bare
feet in these places and you can easily pick up fungal infections or other problems for
your feet, such as warts! (See out topic Fungal infections for more information.)
Using 'smell nice' products
If you are a bigger kid you may want, or feel you need,

6. 6
 to start using a deodorant or anti-perspirant under your armpits.
 Be aware that some people have problems with perfumes, which can be a
trigger for asthma or hay fever, so don't spray them around in the washroom
or change-room.
Remember: nothing smells better than clean skin. Perfumes are not a good substitute for a
shower or wash.
 You may want to use special innersoles in your shoes,
which can be taken out and washed, making the shoes
smell less.
 You may want to use foot powder on your feet and inside
your shoes. This can help too.
Most sneakers or running shoes will survive being washed by hand or evenin the
washing machine.
Hair
The hair follicles [which the hair grows from] produce oil which
keeps the hair smooth. You also have sweat glands in your scalp,
and dead skin cells come off the scalp. The oil, sweat and dead
cells all add together and can make the hair greasy and look dirty
unless you wash it regularly.
To keep your hair clean:
wash regularly with shampoo (cheap
ones are often as good as very
expensive ones).
massage your scalp well. This will
remove dead skin cells, excess oil and
dirt.
rinse well with clear water.
conditioner is helpful if you have longer hair as it makes the hair
smoother and easier to comb, but hair doesn't need to have
conditioner.
use a wide toothed comb for wet hair as it is easier to pull
through.

7. 7
Teeth
 You should brush your teeth twice a day - after breakfast and before you go to bed.
 During the day, fill your mouth with water and swish it around to get rid of anything
sticking to your teeth. (See our topic Teeth to find out more.)
Dr Kim says:
"With a clean body, clean hair, clean clothes and shoes, you will feel good and your friends
will be happy to be near you. Keep your fingernails and toenails short and clean too."
Some advice from Benin Grade 6
"Personal hygiene is very important because no-one likes
to be close to a person who stinks and is dirty. So,
whoever you are and wherever you go remember:
Wash your hands before you eat and your feet before you
sleep."
KEEPING CLEAN
Mum said to have a shower,
And wash my hair well too.
I've been in here for ages,
I think that that will do.
Uh, oh, the towel's dirty,
Maybe I really oughter,
Next time I have a shower,
Stand underneath the water.
BH

8. 8
Good Personal Hygiene
Good hygiene is important in taking care of yourself physically as well as emotionally.
People often have infections because they don’t take good care of themselves physically, which
can lead to emotional difficulties as well. To avoid physical problems associated with poor
hygiene, consider the following ideas to keep yourself clean:
I. Hair Care
A.Washing Your Hair.
 It’s so important to keep your hair clean and conditioned to ensure it stays
healthy and strong.
 Washing your hair at least every other day is important to keeping your hair
healthy and in good shape. If you wash it too frequently, your hair will become
brittle and dry, making it difficult to grow and keep strong. If you wash it too
infrequently, it will become greasy and will also stunt its growth.
 Washing your hair too frequently also strips it of necessary nutrients required to
keep it strong and healthy.
 Conditioning your hair is critical to keeping the nutrients within your hair intact.
 Use a “leave-in” conditioner every time you wash your hair. The long-lasting
conditioning agents will rebuild your hair every time you use it.
B.Cutting Your Hair.
 Getting your hair cut frequently is critical to healthy hair. The longer you wait to
get your hair cut, the more frail and brittle your hair can become, especially if it is
longer.
 The length of your hair will determine how often you get your hair cut
 If you are male, or a female with a very short hairstyle, getting your hair cut every
six weeks is best in order to keep it trim and neat, while keeping it healthy as
well.
 If you have longer hair, you can go as long as 10 weeks without a haircut, but try
to get your hair cut at least every 10 weeks. This will help keep your hair strong,
and if you are trying to grow your hair, will enable your hair to grow more quickly,
because you will get rid of the dead, dry ends and will enable the healthy part to
grow more effectively.

9. 9
II. Dental Care
A.Going to the Dentist.
 The mouth is the area of the body most prone to collecting harmful bacteria and
generating infections. In order to have and maintain good oral hygiene, it is
critical to visit your dentist at least every six months.
 In some cases, your dentist may recommend every four months, depending on
how much tartar builds up on your teeth and how often you need to have it
removed.
 To keep your teeth free from tartar build-up and tooth decay, make sure you visit
your dentist as frequently as he or she recommends. This will ensure your teeth
and your mouth stay healthy and strong.
B.Brushing Your Teeth.
 For best results, invest in an electric toothbrush. Crest and Oral B both make
excellent electric toothbrushes designed to clean your teeth and gums
 egardless of the type of toothbrush you use, make sure you brush your teeth at
least two times per day, if not after every meal. This will help minimize the
amount of bacteria in your mouth which leads to tooth decay, and will help you
maintain a healthy, happy smile.
C. Flossing Your Teeth.
 In addition to regular brushing, it is critical to floss your teeth at least once a day,
usually before you go to bed. This will enable you to reduce plaque in the more
difficult to reach places—between teeth and at the back of your molars.
 Flossing also keeps your gums healthy and strong, and will help protect your
mouth from a variety of diseases that could eventually cost you your teeth.
III. Physical Care
A.Cleanliness of Your Body.
 Taking a bath or shower once daily is very important to ensuring your body stays
clean.
 Cleaning your body is also important to ensure your skin rejuvenates itself, as the
scrubbing of your arms, legs, and torso will slough off dead, dry skin and help
your skin stay healthy and refreshed.
B. Shaving.
 In American culture, it is important to remember that shaving is a critical part of
cleanliness.
 For men, shaving the face enables it to stay cleaner and is a more acceptable
hygienic practice, especially for those who work in corporate America.

10. 10
 For women, shaving the legs and under the arms also keeps the body cleaner,
with less places for bacteria to grow.
C. Washing Your Face.
 It is important to wash your face at least once a day to remove all dirt and grime
that you have come in contact with during the course of the day.
 This will keep your face freer from wrinkles and pimples, which are the result of
clogged pores.
 Using some sort of moisturizer will also ensure your face stays rejuvenated and
fresh.
D.Trimming Your Nails.
 Keeping your nails trimmed and in good shape is also important in maintaining
good health.
 Going to a professional to learn proper nail care will help you get on the right
track to trimming your fingernails as well as toenails.
 Proper trimming techniques will also help you avoid hangnails and infected nail
beds.
IV. Washing Your Hands
A.Before Meals.
 It’s important to have clean hands before you sit down to eat.
 Washing with hot water and soap will clean your hands so that they do not carry
bacteria to your family and friends as you pass the bread!
B.After Restroom Use.
 To ensure you don’t carry fecal or other bacteria to other parts of the body or to
other individuals, you will want to wash your hands after every time you use the
restroom.
 Make sure you wash your hands immediately afterward—don’t touch your nose
or mouth to avoid unnecessary illness.
C. Before Preparing Food.
 Washing your hands before you prepare food is very important to ensure you
don’t spread bacteria to your food.
 Wash them with hot, soapy water for at least 2 minutes before you begin
working with food, particularly poultry or red meat.
 This will keep your food free from bacteria, and will ensure your food is healthy to
serve once it’s cooked!
D.After Preparing Food.

11. 11
 Again, washing your hands for at least 2 minutes with hot, soapy water after you
have prepared food (and before serving) will ensure you don’t carry bacteria with
you, thus potentially infecting you or others.
Good hygienic habits are easy to begin and maintain. Starting with a few of these ideas will help
you start on your way to developing good hygiene for both you and your family.
Why you need exercise
It makes you feel fit, strong and healthy.
Your brain releases 'endorphins' [en-door-fins], chemicals which
make you feel good.
You feel relaxed.
It stops you feeling 'stressed
out'.
It's fun to exercise with others.
It keeps your weight down.
Your muscles get stronger.
You sleep better.
Your heart and lungs get
stronger.
Your bones get stronger.
You have more energy to do
other things.
You look great.
You can get rid of anger and
bad feelings.
Exercise
If you feel tired
If you feel blue
If you don't know what's wrong with you.
Get up and move
Get in the groove
Exercise and you'll improve.

12. 12
Hayley
How to exercise for free
1. Climb stairs instead of using lifts or escalators.
2. Walk or ride your bike to wherever you're going
(instead of asking mum or dad to drive you).
3. Play games at lunch, recess or after school.
4. Practise skills like running, catching, throwing,
kicking, hitting, or bouncing a ball.
5. Walk while you talk with a friend, instead of
sitting down talking.
6. Walk or run with the dog (if you haven't got one, borrow one from a neighbour -
you might even start a 'walk your dog' business).
7. Take a tape to school and dance during the lunch break. Making up dance or
skipping routines is fun!
8. Get a newspaper round and get paid while you
get fit!
9. Make and fly a kite.
10. What other ideas can you come up with?

13. 13
A lot of these things you can do by yourself. There are lots of other things that you can do
which may cost some money, and you will have to keep that time during the week for you to
be able to join in.
What else can you do?
Join a team. There are probably heaps of teams for all sports at your school. You don't
have to be 'world class' to have a go, learn some skills and have fun.
Join an organisation like a youth group, cubs/brownies, scouts/guides or something like
these, and you'll have lots of fun plus it will keep you active.
Look for sports clubs around your area - swimming, baseball, tennis, softball,
badminton, soccer, football, cricket, hockey, little athletics, lacrosse, volleyball,
basketball, fencing, karate, Tai Chi, dance, ballet or calisthenics. There are dozens
around. Look in the local paper or the Yellow Pages if you don't know what's around.
Ask the kids in your class what they do. Maybe you could do it together, eg.
skateboarding, scooter riding, roller blades, etc.
Many sports do cost money, but one or two sessions a week with practising skills at home
on the other days will soon have you doing well, making new friends and feeling great.
Remember
Not all levels of sport are competitive so you
don't have to worry if you're not very 'sporty'.
So, if you haven't been keeping fit - START
NOW!
Oral hygiene

14. 14
Oral hygiene is the practice of keeping the mouth and teeth clean to prevent dental
problems and bad breath.
Teeth cleaning
Teeth cleaning is the removal of dental plaque and tartar from teeth to prevent
cavities, gingivitis, and gum disease. Severe gum disease causes at least one-third of adult
tooth loss.
 Since before recorded history, a variety of oral hygiene measures have been
used for teeth cleaning.
 This has been verified by various excavations done all over the world, in
which chewsticks, tree twigs, bird feathers, animal bones and porcupine quills
were recovered.
 Many people used different forms of teeth cleaning tools.
 Indian medicine (Ayurveda) has used the neem tree (a.k.a. daatun) and its
products to create teeth cleaning twigs and similar products for millennia.
 A person chews one end of the neem twig until it somewhat resembles the
bristles of a toothbrush, and then uses it to brush the teeth.
 In the Muslim world, the miswak, or siwak, made from a twig or root with
antiseptic properties has been widely used since the Islamic Golden Age.
 Rubbing baking soda or chalk against the teeth was also common..
Between cleanings by a dental hygienist, good oral hygiene is essential for preventing
tartar build-up which causes the problems mentioned above. This is done by carefully and
frequently brushing with a toothbrush and the use of dental floss to prevent accumulation of
plaque on the teeth
What is plaque?
Plaque is a sticky film that forms on the teeth and gums. The bacteria in plaque
releases acid that attacks tooth enamel. Tooth decay can occur after repeated attacks. You
might not even know it, but some of the foods we eat can cause plaque bacteria that produce
acids. Thorough daily brushing and flossing can prevent tartar from forming on the teeth.
Plaque can also cause irritation to the gums, making them red, tender, or bleeding
easily. In some cases, the gums pull away from the teeth and causes pockets that fill with
pockets of bacteria and puss. If this is not treated, bones around the teeth can be destroyed.
Teeth may become loose or have to be removed as with periodontal (gum) disease in mostly
adults. Eating a balanced diet and limiting snacks can prevent tooth decay and periodontal
disease. Nutritious foods such as raw vegetables, plain yogurt cheese, or a piece of fruit are
considered good snack foods to grab.[2]
Interdental Brushing

15. 15
Periodontologists nowadays prefer the use of interdental brushes to dental floss. Apart
from being more gentle to the gums, it also carries less risk for hard dental tissue damage.
There are different sizes of brushes that are recommended according to the size of the
interdental space.It is desirable to clean between teeth before brushing to enable easy access
for the saliva fluoride mix to remineralise any demineralised tooth often resulting from food
left on teeth after every meal or snack.
Flossing
The use of dental floss is an important element of the oral hygiene, since it removes
the plaque and the decaying food remaining stuck between the teeth. This food decay and
plaque cause irritation to the gums, allowing the gum tissue to bleed more easily. Acid
forming foods left on teeth also demineralise tooth eventually causing cavities. Flossing for a
proper inter-dental cleaning is recommended at least once per day, preferably before bedtime,
to help prevent receding gums, gum disease, and cavities between the teeth.
"How do I floss my teeth?"
A dental hygienist demonstrates dental flossing.
 Use 18 in of floss, wrapping it around your two middle fingers. Leave an inch or two
of floss to work with.
 Holding the floss tightly, gently move the floss up and down between teeth.
 Go beneath the gumline by curving the floss around each tooth.
 Use a clean section of the floss when moving from tooth to tooth.
 To remove floss, use the same back and forth motion to gently bring the floss away
from teeth.
Tongue cleaning
Cleaning the tongue as part of the daily oral hygiene is essential, since it removes the
white/yellow bad-breath-generating coating of bacteria, decaying food particles, fungi (such
as Candida), and dead cells from the dorsal area of tongue. Tongue cleaning also removes
some of the bacteria species which generate tooth decay and gum problems.
Gum care
Massaging gums with toothbrush bristles is generally recommended for good oral
health. Flossing is recommended at least once per day, preferably before bed, to help prevent
receding gums, gum disease, and cavities between the teeth.
Oral irrigation
Dental professionals usually recommend oral irrigation as a great way to clean teeth and
gums.

16. 16
Oral irrigators can reach 3–4 mm under the gum line, farther than toothbrushes and
floss. And, the jet stream is strong enough to remove all plaque and tartar. The procedure
does leave a feeling of cleanliness and freshness, and does disrupt more plaque or bacteria as
floss since it cleans deeper.
Food and drink
Foods that help muscles and bones also help teeth and gums.
 Breads and cereals are rich in vitamin B while fruits and vegetables contain
vitamin C, both of which contribute to healthy gum tissue.(8) Lean meat, fish,
and poultry provide magnesium and zinc for teeth.
 Some people recommend that teeth be brushed after every meal and at
bedtime, and flossed at least once per day, preferably at night before sleep.
For some people, flossing might be recommended after every meal.
Beneficial foods
Some foods may protect against cavities.
 Fluoride is a primary protector against dental cavities. Fluoride makes the
surface of teeth more resistant to acids during the process of remineralisation.
 Drinking fluoridated water is recommended by some dental professionals
while others say that using toothpaste alone is enough.
 Milk and cheese are also rich in calcium and phosphate, and may also
encourage remineralisation.
 All foods increase saliva production, and since saliva contains buffer
chemicals this helps to stabilize the pH to near 7 (neutral) in the mouth.
 Foods high in fiber may also help to increase the flow of saliva. Sugar-free
chewing gum stimulates saliva production, and helps to clean the surface of
the teeth.(8)
ACCORDING TO HTTP://WORLDENTAL.ORG/NUTRITION/10-MOST-HEALTHY-
FOODS-FOR-TEETH/, THESE ARE THE TOP TEN BENEFICIAL FOODS FOR YOUR
TEETH.
1. Green Tea-It prevents plaque and helps reduce your chances of cavaties and gum
disease because it contains polyphenols, antioxidant plant compounds. Tea may also
help reduce bad breath. Tooth enamel can be strengthened because green tea contains
fluoride which promotes healthy teeth.
2. Milk and Yogurt-Both of these are good for teeth because they contain low acidity,
which means that wearing of teeth is less. Because they are low in sugar, it means less
decay too. Milk is a good source of calcium which is the main component of teeth
and bones.
3. Cheese-Cheese contains calcium and phosphate. It helps balance your mouth pH
balance, preserves and rebuilds tooth enamel,produces saliva, and kills bacteria that
cause cavities and disease.

17. 17
4. Fruits-Vitamin C is contained in fruits such as apples, strawberries, and kiwis. This
vitamin is considered the element that holds your cells together. If this vitamin is
neglected, your gums can break down, making gums tender and susceptible to gum
disease.
5. Vegetables-Vitamin A that is found in pumpkins, carrrots, sweet potatoes, and
broccoli is necessary for the formation of tooth enamel. Crunchy vegetables may also
help clean your gums.
6. Onions-Onions contain antibacterial sulfur compounds. Test show that onions kill
various types of bacteria, especially when eaten raw.
7. Celery-Celery protects your teeth by producing saliva which neutralizes bacteria that
cause cavities. It also massages the teeth and gums.
8. Sesame Seeds-These seeds get rid of plaque and helps build tooth enamel. They are
also very high in calcium.
9. Animal Food-Beef, chicken, turkey, and eggs contain phosphorous. Phosphorous and
calcium create our bone system.
10. Water-Water cleans the mouth and produces saliva that deposits essential minerals
into the teeth. It keeps teeth hydrated and washes away particles from the teeth.
Detrimental foods
Sugars are commonly associated with dental cavities. Other carbohydrates, especially
cooked starches, e.g. crisps/potato chips, may also damage teeth, although to a lesser degree
since starch has to be converted by enzymes in saliva first.
Sucrose (table sugar) is most commonly associated with cavities. The amount of
sugar consumed at any one time is less important than how often food and drinks that contain
sugar are consumed.
Acids contained in fruit juice, vinegar and soft drinks lower the pH level of the oral
cavity which causes the enamel to demineralize. Drinking drinks such as orange juice or cola
throughout the day raises the risk of dental cavities tremendously.
Another factor which affects the risk of developing cavities is the stickiness of foods.
Some foods or sweets may stick to the teeth and so reduce the pH in the mouth for an
extended time, particularly if they are sugary. It is important that teeth be cleaned at least
twice a day, preferably with a toothbrush and fluoride toothpaste, to remove any food
sticking to the teeth. Regular brushing and the use of dental floss also removes the dental
plaque coating the tooth surface.
Chewing gum assists oral irrigation between and around the teeth, cleaning and
removing particles, but for teeth in poor condition it may damage or remove loose fillings as
well.
Toothbrush

18. 18
 The toothbrush is an instrument consisting of a small brush on a handle used to clean
teeth through tooth brushing. Toothpaste, often containing fluoride, is commonly added
to a toothbrush to aid in cleaning.
 Toothbrushes are offered with varying textures of bristles, and come in many different
sizes and forms.
 Most dentists recommend using a toothbrush labelled "soft", since firmer bristled
toothbrushes can damage tooth enamel and irritate gums as indicated by the American
Dental Association. Toothbrushes are often made from synthetic fibers, although natural
toothbrushes are also known in many parts of the world
Hygiene
Washing one's hands, a form of hygiene, is the most effective overall way to prevent the
spread of infectious disease.
Hygiene refers to the set of practices associated with the preservation of
health and healthy living.
Hygiene is a concept related to medicine, as well as to personal and
professional care practices related to most aspects of living, although it is
most often associated with cleanliness and preventative measures. In
medicine, hygiene practices are employed to reduce the incidence and
spreading of disease.

19. 19
Other uses of the term appear in phrases including: body hygiene, domestic
hygiene, dental hygiene, and occupational hygiene, used in connection with
public health.
The term "hygiene" is derived from Hygeia, the Greek goddess of health,
cleanliness and sanitation.
Hygiene is also the name of the science that deals with the promotion and
preservation of health, also called hygienics.
Hygiene practices vary widely, and what is considered acceptable in one
culture might not be acceptable in another.
Medical hygiene
Medical hygiene pertains to the hygiene practices related to the administration of
medicine, and medical care, that prevents or minimizes disease and the spreading of disease.
Medical hygiene practices include:
 Isolation or quarantine of infectious persons or materials to prevent spread of
infection.
 Sterilization of instruments used in surgical procedures.
 Use of protective clothing and barriers, such as masks, gowns, caps, eyewear and
gloves.
 Proper bandaging and dressing of injuries.
 Safe disposal of medical waste.
 Disinfection of reusables (i.e. linen, pads, uniforms)
 Scrubbing up, hand-washing, especially in an operating room, but in more general
health-care settings as well, where diseases can be transmitted
Most of these practices were developed in the 19th century and were well established by
the mid-20th century. Some procedures (such as disposal of medical waste) were tightened
up as a result of late-20th century disease outbreaks, notably AIDS and Ebola.
Body hygiene
Body hygiene pertains to hygiene practices performed by an individual to care
for one's bodily health and well being, through cleanliness. Motivations for
personal hygiene practice include reduction of personal illness, healing from
personal illness, optimal health and sense of well being, social acceptance and
prevention of spread of illness to others.
Personal hygiene practices include: seeing a doctor, seeing a dentist, regular
washing (bathing or showering) of the body, regular hand washing, brushing
and flossing of the teeth, basic manicure and pedicure, feminine hygiene and
healthy eating.

20. 20
Personal grooming extends personal hygiene as it pertains to the maintenance
of a good personal and public appearance which need not necessarily be
hygienic.
Body hygiene is achieved by using personal body hygiene products including:
soap, hair shampoo, toothbrushes, tooth paste, cotton swabs, antiperspirant,
facial tissue, mouthwash, nail files, skin cleansers, toilet paper.
Excessive body hygiene
The benefits of body hygiene are offset by the risks of excessive body hygiene which
is hypothesized to cause allergic disease and bodily irritation.
Excessive body hygiene and allergies
Some people think that excessive body hygiene can cause allergies. However this is a
hypothesis and it is not a proven theory. The hygiene hypothesis states that a marked lack of
early childhood exposure to infectious agents, and later a lack of exposure to helminths as
adults, increases susceptibility to allergic diseases. It is postulated that the lack of exposure to
these agents prevents the body from developing appropriate allergens and auto-immune
responses.
Excessive body hygiene of external ear canals
 Excessive body hygiene of the ear canals can result in infection or irritation.
 The ear canals require less body hygiene care than other parts of the body,
because they are sensitive, and the body system adequately cares for these
parts.
 Attempts to clean the ear canals through the removal of earwax can actually
reduce ear canal cleanliness by pushing debris and other foreign material into
the ear that would otherwise have been removed by the natural movement of
ear wax from the interior to exterior of the ear.
Excessive body hygiene of skin
 Excessive body hygiene of the skin can result in skin irritation.
 The skin has a natural layer of oil, which protects the skin from drought.
 When washing, unless using aqueous creams, etc., with compensatory mechanisms,
this layer is removed, leaving the skin unprotected.
 Excessive application of soaps, creams, and ointments can also adversely affect
certain of the body's natural processes.

21. 21
 For examples, soaps and ointments can deplete the skin of natural protective oils, and
some substances can be absorbed and, even in trace amounts, disturb natural
hormonal balances.
 Daily Exercise Suggestions
 "To climb steep hills requires slow pace at first."
-Shakespeare, Henry VIII. Act I. Sc. 1
Walk 10 Minutesa Day and Increase Your FitnessLevel Old
thinking was to work out in a sweat-filled gym for hours a day. No pain, no gain. New studies
show that even short bouts of activity can increase your fitness level, especially if you're new
at working out.
Park and Walk
Whenever you have an errand, park your car as far away as you can handle and walk to the
store. At the mall, park at the farthest end and walk the length of the mall. Use every
opportunity to walk. At the end of the day, it all adds up to better fitness.
Crunch in Bed
Before you even get out of bed in the morning, do 10 stomach crunches while lying flat on
your mattress. Increase daily by one until you get up to 100. Think you'll never get there? Try
it. You may eventually have to set your clock to wake up 15 minutes earlier, a small price to
pay for a flatter stomach
To Improve Nutrition:
1. Buy whole foods -- whether canned, frozen, or fresh from the farm -- and use
them in place of processed foods whenever possible.
2. Reject foods and drinks made with corn syrup, a calorie-dense, nutritionally
empty sweetener that many believe is worse for the body than sugar, says
Katz.
3. Start each dinner with a mixed green salad. Not only will it help reduce
your appetite for more caloric foods, but it also will automatically add veggies
to your meal.
To Improve Physical Fitness:
 1. Do a squat every time you pick something up. Instead of bending over in the usual
way, which stresses the lower back, bend your knees and squat. This forces you to use
your leg muscles and will build strength.
2. Every time you stop at a traffic light (or the bus does), tighten your thighs and butt

22. 22
muscles and release as many times as you can. (Don't worry, no one will see it!) This
will firm leg and buttock muscles, improve blood flow -- and keep you mildly
amused!
3. Whenever you're standing on a line, lift one foot a half-inch off the ground. The
extra stress on your opposite foot, ankle, calf and thigh, plus your buttocks, will help
firm and tone muscles. Switch feet every few minutes.
To Improve Stress Control:
 1. Give your partner a hug every day before work. Studies show this simple act can
help you remain calm when chaos ensues during your day, Katz says.
2. Have a good cry. It can boost your immune system, reduce levels of stress
hormones, eliminate depression, and help you think more clearly.
3. Twice a day, breathe deeply for three to five minutes
To Improve Sleep:
 1. Sprinkle just-washed sheets and pillowcases with lavender water. The scent has
been shown in studies to promote relaxation, which can lead to better sleep.
2. Buy a new pillow. Katz says that studies show that pillows with an indent in the
center can enhance sleep quality and reduce neck pain. Also, try a "cool" pillow --
one containing either all-natural fibers or a combination of sodium sulfate and
ceramic fibers that help keep your head cool.
3. Eat a handful of walnuts before bed. You'll be giving yourself a boost of fiber and
essential fatty acids along with the amino acid tryptophan -- a natural sleep-inducer.
Healthy habits for a new decade
 Make vegetables the centerpiece of dinner at least 5 days per week.
 Limit dessert to once per week or less.
 Replace soda with sparkling water during lunch.
 Do not eat from the bread basket at restaurants.
 Include legumes in at least 4 meals per week.
 Take the stairs to the office at least 4 times per week.
 Eat breakfast everyday.
 Do not eat foods with added sugar.
 Shop at the farmers market every weekend.
 Put down your fork between each bite of food.
 “Insanityisdoingthe same thingoverand overagainbut expectingdifferentresults.”-Rita
Mae Brown

23. 23
13 Keys to a Healthy Diet
 Developing healthy eating habits isn't as confusing or as restrictive as many people
imagine. The first principle of a healthy diet is simply to eat a wide variety of foods.
This is important because different foods make different nutritional contributions.
 Secondly, fruits, vegetables, grains, and legumes—foods high in complex
carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol—
should make up the bulk of the calories you consume. The rest should come from
low-fat dairy products, lean meat and poultry, and fish.
 You should also try to maintain a balance between calorie intake and calorie
expenditure—that is, don't eat more food than your body can utilize. Otherwise, you
will gain weight. The more active you are, therefore, the more you can eat and still
maintain this balance.
 Following these three basic steps doesn't mean that you have to give up your favorite
foods. As long as your overall diet is balanced and rich in nutrients and fiber, there is
nothing wrong with an occasional cheeseburger. Just be sure to limit how frequently
you eat such foods, and try to eat small portions of them.
 You can also view healthy eating as an opportunity to expand your range of choices
by trying foods—especially vegetables, whole grains, or fruits—that you don't
normally eat. A healthy diet doesn't have to mean eating foods that are bland or
unappealing
The following basic guidelines are what you need to know to construct a healthy diet.
 Eat plenty of high-fiber foods—that is, fruits, vegetables, beans, and whole grains.
These are the "good" carbohydrates—nutritious, filling, and relatively low in calories.
They should supply the 20 to 30 grams of dietary fiber you need each day, which
slows the absorption of carbohydrates, so there’s less effect on insulin and blood
sugar, and provides other health benefits as well. Such foods also provide important
vitamins, minerals, and phytochemicals (plant chemicals essential to good health).
 Make sure to include green, orange, and yellow fruits and vegetables—such as
broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in
these foods may help protect against developing certain types of cancer and other
diseases. Eat five or more servings a day.
 Limit your intake of sugary foods, refined-grain products such as white bread, and
salty snack foods. Sugar, our No.1 additive, is added to a vast array of foods. Just one
daily 12-ounce can of soda (160 calories) can add up to 16 pounds over the course of
a year. Many sugary foods are also high in fat, so they’re calorie-dense.

24. 24
 Cut down on animal fat. It’s rich in saturated fat, which boosts blood cholesterol
levels and has other adverse health effects. Choose lean meats, skinless poultry, and
nonfat or low-fat or nonfat dairy products.
 Cut way down on trans fats, supplied by hydrogenated vegetable oils used in most
processed foods in the supermarket and in many fast foods.
 Eat more fish and nuts, which contain healthy unsaturated fats. Substitute olive or
canola oil for butter or stick margarine.
 Keep portions moderate, especially of high-calorie foods. In recent years serving
sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée,
split a dish with a friend, and don’t order supersized anything.
 Keep your cholesterol intake below 300 milligrams per day. Cholesterol is found only
in animal products, such as meats, poultry, dairy products, and egg yolks.
 Eat a variety of foods. Don't try to fill your nutrient requirements by eating the same
foods day in, day out. It is possible that not every essential nutrient has been
identified, and so eating a wide assortment of foods helps to ensure that you will get
all the necessary nutrients. In addition, this will limit your exposure to any pesticides
or toxic substances that may be present in one particular food.
 Maintain an adequate calcium intake. Calcium is essential for strong bones and teeth.
Get your calcium from low-fat sources, such as skim milk and low-fat yogurt. If you
can't get the optimal amount from foods, take supplements.
 Try to get your vitamins and minerals from foods, not from supplements.
Supplements cannot substitute for a healthy diet, which supplies nutrients and other

25. 25
compounds besides vitamins and minerals. Foods also provide the "synergy" that
many nutrients require to be efficiently used in the body.
 Maintain a desirable weight. Balance energy (calorie) intake with energy output.
Exercise and other physical activity are essential.
 If you drink alcohol, do so in moderation. That is one drink a day for women, two a
day for men. A drink is defined as 12 ounces of beer, 4 ounces of wine, or 1.5 ounces
of 80-proof spirits. Excess alcohol consumption leads to a variety of health problems.
And alcoholic beverages can add many calories to your diet without supplying
Healthy Eating
Tips for a Healthy Diet and Better Nutrition
Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or
depriving yourself of the foods you love. Rather, it’s about feeling great, having more
energy, and keeping yourself as healthy as possible – all which can be achieved by learning
some nutrition basics and incorporating them in a way that works for you.
Choose the types of foods that improve your health and avoid the types of foods that raise
your risk for such illnesses as heart disease, cancer, and diabetes. Expand your range of
healthy choices to include a wide variety of delicious foods. Learn to use guidelines and tips
for creating and maintaining a satisfying, healthy diet.
What are the basic food groups?
Foods are grouped together when they share similar nutritional properties. The groups below
are based on the Dietary Approaches to Stop Hypertension (DASH) eating plan. Depending on the
plan you choose, you might find the food groups arranged with some slight differences. For example,
My Pyramid has a meat and beans group instead of a meat, poultry, and fish group.
Food Groups Examples
Grains
Whole wheatbreadandrolls,whole wheatpasta,English
muffin,pitabread,bagel,cereals,grits,oatmeal,brown
rice,unsaltedpretzelsandpopcorn

26. 26
Fruits
Apples,apricots,bananas,dates,grapes,oranges,
grapefruit,grapefruitjuice,mangoes,melons, peaches,
pineapples,raisins,strawberries,tangerines,and100%
fruit juice
Vegetables
Broccoli,carrots, collards,greenbeans,greenpeas,kale,
limabeans,potatoes,spinach,squash,sweetpotatoes,
tomatoes
Fat-free or low-fat
milk and milk
products
Fat-free (skim)orlow-fat(1%) milkorbuttermilk,fat-free,
low-fat,orreduced-fatcheese,fat-free orlow-fatregular
or frozenyogurt
Lean meats,
poultry, and fish
Beef,poultry,pork,game meats,fish,shellfish Select
onlylean;trimawayvisible fats;broil,roast,orpoach;
remove skinfrompoultry
Nuts, seeds,and
legumes
Almonds,hazelnuts,mixednuts,peanuts,walnuts,
sunflowerseeds,peanutbutter,kidneybeans,lentils,
splitpeas
Why Junk Food And Diet Is So Appealing?
 The Time Factor:
 The Taste Factor:
 JunkFoodAdvertising:

27. 27

28. 28
When should you wash your hands?
Although it's impossible to keep your bare hands germ-
free, there are times when it's critical to wash your hands to
limit the transfer of bacteria, viruses and other microbes.
Always wash your hands:
 After using the toilet
 After changing a diaper — wash the diaper-wearer's
hands, too
 After touching animals or animal waste
 Before and after preparing food, especially before and
immediately after handling raw meat, poultry or fish
 Before eating
 After blowing your nose
 After coughing or sneezing into your hands
 Before and after treating wounds or cuts
 Before and after touching a sick or injured person
 After handling garbage
 Before inserting or removing contact lenses
 When using public restrooms, such as those in airports,
train stations, bus stations and restaurants

29. 29
Grooming Routines
Hair
It is your crowning glory. Nuns were required to cover it. Orthodox
Hindu widows were required to shave it. Perhaps because a good
head of hair can add that much to sex appeal. If you are blessed with
hair, it is easy enough to maintain it. Keep it at a length and style at
which you can maintain it.
 Wash your hair at least once a week using soap or mild
shampoo. Avoid shampoos with borax or alkalis. Rinse well.
This is more important than working up a head load of lather.
 Dry your hair after a wash.
 Brush your hair three to four times a day with a soft bristled
brush or a wide toothed comb. Wash your brush and comb
every time you wash your hair.
 Oil the scalp, once a week, preferably an hour before hair wash.
 There are no completely safe or permanent hair dyes as of now.
Apart from causing scalp allergies, dyes can also cause allergic
colds and throat conditions. Perform a sensitivity test every time
you use hair colour.


30. 30
Skin
In Victorian England, modest young women were
taught to wash themselves without getting quite naked.
In Hindu culture baths were, apart from daily ablutions,
mandatory as part of observing pollution for various
reasons and occasions. But ritual bathing, or a dip, is
quite different from the daily bath personal hygiene
demands.
 Soap and water are essential for keeping the skin clean. A good
bath once or twice a day is recommended, especially in tropical
countries like India. Those who are involved in active sports or
work out to a sweat would do well to take a bath after the
activity.
 A mild soap will do the job adequately. Germicidal or antiseptic
soaps are not essential for the daily bath. You can use a bath
sponge for scrubbing. Back brushes and heel scrubbers are
available. But do not use abrasive material.
 The genitals and the anus need to be cleaned well because of the
natural secretions of these areas, in unhygienic conditions, can
cause irritation and infection.
 Wash off well after soaping. Drying with a clean towel is
important. Avoid sharing soaps and towels.
 Change into clean underwear after bath.
 Around middle age the skin tends to go dry a bit. A moisturising
oil or cream can be used. It is better to use this at night, because
if you go out in the sun or commute on dusty roads when the
skin is wet, dust sticks to it and oils may also give you a tan.

31. 31
Teeth
Have you heard of the sixty-second battery
operated wonder brush? It has been analysed that it
takes only that long to give your teeth a good
brush. You have to hold the brush to your teeth and
say cheese (and then perhaps S-A-U-C-E for the
brush to get a good scrub inside!).
 Well, whether it is a neem twig or battery brush, you cannot
give brushing a miss.
 Brush teeth twice a day and rinse well after every meal.
Brushing before going to bed is important. (Especially
recommended for people with a sweet tooth). For normal teeth
this is adequate.
 While brushing, pay attention to the fact that you are getting rid
of the food particles stuck in between the teeth and in the
crevices of the flatter teeth at the back, the molars and pre
molars. Brush down on the upper teeth and brush up on the
lower teeth. Use a circular motion. Pay attention to the tongue
and the inner surface of teeth as well.
 The brush should have resilient bristles. It should be rinsed well
and left to dry after use. There are no perfect toothpastes or
powders. Use one without harsh abrasives or strong antiseptics.

32. 32
Hands
The world around us swarms with micro-
organisms. Some bacteria are found on our bodies.
In countries where food is eaten and prepared with
bare hands extra attention has to be paid to the
cleanliness of hands. Besides, a permanent layer of
dust or grime reduces the sensitivity of the hands.
 Wash hands thoroughly with soap and water before and after
every meal and after visiting the toilet. Soaping and rinsing
should cover the areas between fingers, nails and back of the
hand. Hands should be dried with a clean towel after wash. The
towel at the wash stand has to be washed and changed everyday.
 While cooking, especially when packing lunches, you can
prevent food from spoilage and minimise contamination by
keeping your hands clean. While handling food avoid
scratching, or touching the ears, nose, mouth or other body
orifices. If you need to use a handkerchief or tissue, wash your
hands after that. Keep your nails short.
 Nail Polish users should see that it does not chip off into the
food.
Nails
 For horny, largely vestigial growths at the tips of your fingers,
they are pretty important. For reasons of hygiene and for the
multi million dollar cosmetic industry.
 It takes five months for nails to replace themselves. Grow nails
only if you can keep them clean. (Sridhar Chillal has clawed
himself into the Guinness Book of World records with nails on

33. 33
each finger of his left hand measuring about 3½ feet. With nails
like that the hand must be pretty useless). Short nails make less
trouble. Clip nails short, along their shape. Don't cut them so
close that it pinches the skin.
 A healthy body ensures healthy nails. Brittle or discoloured
nails show up deficiencies or disease conditions.
 Do not keep your nails painted continuously. It causes the
keratin, of which nails are made, to split. Pamper your hands
and nails once every three weeks with a manicure. This requires
soaking your hands in warm water for ten minutes, massaging
of hands, thorough cleaning and shaping of nails. Choose your
manicure kit with care. In some kits, the instruments are crudely
made and they will do more harm than good.
Feet
 Give your feet a good scrub with a sponge, pumice stone or foot
scrubber that is not made of very abrasive material when having
a bath. Dry after bath between toes. Keep toenails clipped.
 In many Indian households it is mandatory to wash feet as you
enter the house. This is fine, but make sure that your skin does
not become dry due to washing too often.
 Those who use shoes constantly need to slip them off now and
then. This airs the socks a bit and makes them less smelly. Wear
cotton socks. Wear a clean pair everyday. Powder your feet
before wearing socks. Many people have sweaty feet, and socks
and shoes can get quite smelly. If possible do not wear the same
pair of shoes every day. Keep atleast one more pair and use it
alternatively. Go for a pedicure once in three weeks.
 Give importance to wearing comfort in the choice of footwear.
For those who go barefoot indoors, door mats must be cleaned
or changed frequently. Extra foot care is required for diabetics.
Menstrual Hygiene

34. 34
 No woman feels completely comfortable when she has her
period. If it is not pre menstrual tension or stomach cramps it is
the problem of dealing with the menstrual flow.
 Technology offers sanitary pads, tampons or menstrual cups or
caps to deal with the flow. The user has to decide what suits her
best. Absorbent pads may be noticeable in form fitting clothes.
They cause some soreness on the inner thighs.
 Some women prefer tampon to external pads. A plug of
absorbent cotton or gauze is inserted inside. But these should
not be left unchanged beyond six hours. Some brands state that
tampons left unchanged for more than 12-18 hours increases the
possibility of toxic shock.
 It is not clear what causes toxic shock. But there seems to be a
link between tampons and Toxic Shock Syndrome (TSS).
Approximately 1% of all menstruating women carry the bacteria
in question (Staphylococcus aureus) in their vagina. Absorbent
tampons provide the medium for them to grow and spread
infection.
 TSS cases were first reported in 1978. It is marked by high
fever, severe vomiting and diarrhoea. The cases can be mild to
fatal.
 The menstrual cup (or cap), is inserted within and collects the
flow and can be emptied, cleaned and re used.
 Whatever the preference, washing is important. There need be
no taboo about bath on these days. Some people have the
problem of odour during menstruation. Cleanliness and change
of pad/tampon as often as is necessary reduces this problem. It
is not advisable to use perfumed pads or tampons. In fact, using
powder in the genital area is not recommended.

35. 35
Conditions
 Head Lice
 Dandruff
 Bad Breath
 Ear Wax
 Body Odour
 Perspiration
 Urinary Infection
 Pinworms
 Athletes Foot
Head Lice
Lice are tiny insects that live on the human scalp and suck blood to nourish themselves.
Lice make a pinprick like puncture on the scalp, emit an anti clotting substance and feed
on the blood
Lice thrive on unclean hair. Children are especially prone to lice infestation. Lice spread
from one head to another when there is close contact as in school environments. Lice
eggs are wrapped in a shiny white sheath and these show up on the upper layers of hair as
the infestation increases. They make the scalp itchy and are a cause of annoyance and
embarrassment. In infants they may cause disturbed sleep and bouts of crying.
Unchecked, they can produce scalp infection.
Anti lice lotions are available in the market, but in persistent cases a doctor's advice can
be sought. Nit picking is painstaking and requires patience. A fine toothed comb and
regular monitoring can get rid of the problem. Usually when a child in given an anti lice
shampoo, all members of the family are advised to use it too.
Dandruff
Dead skin on the scalp comes off in tiny flakes.
This is associated with some disturbance in the tiny glands of the skin called the
sebaceous glands. They excrete oil, or sebum. When there is too little oil the skin
becomes flaky and dry. When there is too much oil also dandruff is possible. It may have
a slight yellow colour.
Hair wash twice or thrice a week might be necessary. Combs and brushes must be
washed as well. Hair should be brushed regularly. A wholesome diet and overall
cleanliness will help. Massage the scalp everyday to improve circulation.

36. 36
A shampoo with selenium sulfide or salicylic acid helps.
Bad Breath
Poor oral hygiene and infection of gums often results in a bad odour emanating from the
mouth. This is called halitosis. Smoking can make this worse. Proper brushing of the
teeth and oral care can get rid of bad breath.
There can be other reasons for bad breath. Colds, sinuses, throat infections or tonsils can
cause bad breath.
Diseases of the stomach, liver, intestines or uncontrolled diabetes are also possible
causes. Therefore, if bad breath persists despite good dental care, you need to see a
doctor.
Ear wax
Cerumen or ear wax accumulates in the ear canal that leads from the outer ear to the ear
drum. As the secretion comes out of the ear it collects dust particles which might have
got in from outside. Daily wash with soap and water is enough to keep the outer ear
clean. Do not reach farther than you can with your little finger into your ear. Nature has
not provided for it. Putting in hairpins, safety pins or blunt edged things for cleaning
purposes might harm the ear. If you feel wax has accumulated and is plugging your ears
and interfering with hearing, consult your doctor.
Body odour
The body has nearly two million sweat glands. These glands produce three quarts to one
pint of sweat in a day. In tropical countries, naturally, more sweat is produced. The
perspiration level increases with an increase in physical exertion or nervous tension.
Fresh perspiration, when allowed to evaporate does not cause body odour. An offensive
smell is caused when bacteria that are present on the skin get to work on the sweat and
decompose it. This is specially so in the groin, underarms, feet or in clothing that has
absorbed sweat. Diet influences the odour too.
Two baths a day, with liberal lathering and change of clothes in close contact with the
body should take care of the problem. Talcum powders, of the non medicated kind, can
be used under the armpits. Deodorants or antiperspirants can be used. Most commercial
skin deodorants contain an antiperspirant, such as aluminum chloride, which reduces
sweating by forming a hydroxide gel in the sweat ducts. But sweat suppressed in one
area, comes out in another. The addition of perfumes masks the odour.
Deodorant soaps do not interfere with sweat secretion, but contain hexachlorophene
which destroys the bacteria that causes body odour.
If daily cleanliness routines do not reduce body odour, check with a doctor.

37. 37
Perspiration
The body perspires to keep the body temperature from rising. Sweat is 99% water. It has
a small quantity of urea, salt and some other compounds. If the body perspires more, in
hot weather, a slight increase in the intake of common salt is advised, to make good what
is lost through perspiration.
Excessive perspiration can lead to the scaling of the skin or inflammation (Dermatitis).
Usually this is no cause for worry. Some people sweat more, some less due to hereditary
and body composition factors. Excessive perspiration is also a symptom of diabetes,
anaemia and hyperthyroidism.
Urinary infection
Women are especially prone to this infection. This happens when bacteria travel up the
urethra and start breeding there. Chances of urinary infection are higher during
pregnancy and after major surgery. This infection causes pain or a burning sensation
during urination. Sometimes the urine is discoloured. Itching, frequent urination, fever
and chills can also result from urinary infection. Though not a serious problem it can be
rather an irritating and an awkward one. It is easy to catch this infection when toilets are
not clean or when too many people share toilet facilities.
To avoid this infection improve overall standards of hygiene: both, regarding toilets and
personal parts. Wash or wipe front to back after urinating or defecating. Remember this
when wiping or washing babies too, as a general rule. Do not wear tight fitting synthetic
underwear.
Drink plenty of water. Do not hold back when you have the tendency to urinate. If the
condition persists consult a doctor.
Pinworms
Pinworms are about a quarter of an inch long. And they can cause plenty of discomfort.
The worms come out of the anal opening to lay eggs at night. This leads to intense
itching in the area. Disturbed sleep, mild pain and diarrhoea are possible consequences.
Children are especially prone to this complaint. The urge is to scratch this area. When
scratching, eggs stick to the hand, and under the nails and infect anything the person
touches. The eggs can pass through air, or by contact with infected food or bed linen to
others who share the premises. The eggs are not affected by disinfectants and remain
active in the dust for a long period.
A doctor has to be consulted to rid the worm infestation. Bed clothes, undergarments and
nightwear of the infected person must be washed thoroughly, if possible in hot water.
Sometimes all member of the family are advised to take deworming medication when

38. 38
one member is affected. Scrubbing hands well with soap before eating should check the
problem.
Athletes Foot
The skin becomes scaly. There are sores or blisters between toes. Often it spreads to the
soles.
This infection is caused by a fungus. This breeds in warm wet places. This is a minor
irritation and often disappears by itself. But sometimes these cracks and sores become the
site for other infections.
Proper foot care can alleviate the condition. Rub off peelings gently. Wash feet well and
apply powder. A mild fungicidal ointment at bedtime will help. Keep feet exposed. If you
have to wear shoes, wear cotton socks.
Sometimes the blisters begin to ooze. Then soak feet in a potassium permanganate
solution of recommended strength. Soak your feet in a warm bath for 10 minutes and
then apply calamine lotion.
If the problem persists consult a doctor.
Healthyfoodgivesourbodiesthe toolstheyneedto:
buildbonesandmuscles
repairand replace wornoutcells
keepall systemsworking
keepushealthy.
If we don't eat food, then our bodies don't work.
If we don't eat the right food, our bodies don't work as well as they can.
So it is really important that we give our bodies the right kinds of food to do the job.

39. 39
What are the right kinds of food?
Look at the pie chart (itlookslike a
plate of fooddoesn'tit?)
Can yousee that some piecesare
biggerthanothers?
Thisis because yourbodiesneed
lotsof these foodstobe able to do
theirwork.
Let’s have a look at them.
Bread, cereal, rice,pasta and noodles group
Thisis the biggestgroupbecause youneedtochoose most of your daily
foodfromhere.
You get:
carbohydrates(car-bow-hide-rayts),the foodyourbodyusesfor
energy.
B vitamins
some calcium(cal-see-um)

40. 40
iron
fibre,whichhelpsmove the foodalongthroughyourgut(intestines).
You need 5-9 servings of these every day (to find out more about servings see the topic
Balanced diet).
Vegetables and legumes
Look at the pie chart to find out what they are.
Lots of vegetables are very good for you, and there are lots of different ones around.
You get:
vitamins
minerals
carbohydrates
fibre
You need 4 or 5 servings of these every day.
Fruit
There are heapsof differentfruits,includingcanned
and dried,soitis prettyeasyto eatplenty.
You get:
vitamins
carbohydrates
fibre

41. 41
minerals.
You need 2 or 3 servingseveryday.
See how many apples the worm can eat - try the Nibbly game
Milk, yoghurt and cheese group
This group (sometimes called dairy products) is pretty important for growing kids.
You get:
calcium
protein
vitamins
You need 2 to 4 servings every day.
Meat, poultry,fish, beans, eggs,nuts and legumes
Did you notice that some of these foods were also in another group?
Well done!
Thisgroup isjustas
importantto keepyou
healthy,butyoucan
see fromthe size of
the servingonthe
plate that yourbody
doesn'tneedasmuch
fromthisgroup as the
others.
'Poultry'justmeanschicken,turkeyandotherbirds.

42. 42
You get:
protein
iron
vitamins
minerals
You need a half to 2 servings from this group each day.
You will notice that one group of foods has been left off the plate (Aaah, shame).
This is:
Fats and oils
Fats and oils are not in the healthy food circle. They are down in one corner as foods that
you need a bit of but not too much.
Your body still needs them, but they can be found in other foods like meat and dairy
products.
Cakes, chips and lollies
Of course most kids like these foods, but the truth is your body is not too keen
on having lots of them. It only needs to use a little bit and the rest just sits
around in all the wrong places!
So you should only eat a little bit and not very often - maybe at special times like parties or
once a week.
Dr Kate says:
To eat a healthy diet:
 eat enoughfoodfromeachgroupeveryday

43. 43
 choose differentkindsof foodsfromeachgroupeveryday(itgetsboringeatingthe same
thingall the time doesn'tit?)
 eat plentyof plantfoods(the twobiggestgroups).
 eat some animal foods(meatanddairyproducts).
 eat little fromthe 'sometimes'foods.
 drinklotsof WATER!
 getplentyof exercise.
To find out more see the topicsinthe "related
topics"listnearthe top
of thispage.
Here are some thoughts about food that some kids want to share with you.
Alex, age 7
"Don’t look in the pantry for a snack when you come home, look in the fridge for
healthy snacks like fruit, cheese and crispy vegies."
Natasha
"Sometimes kids really hate vegies but I think you get to like them when you’re older. I
think it’s okay if you eat a lot of fruit."
See if you can write a poem like this one.
Haunting hamburger
Enjoyable egg
Agile asparagus
Lavish lemon
Terrific tomato
Harassing hashbrown
Youthful yoghurt
By Danny
Food Types and their Powers

44. 44
Food can be classified according to their functions:
 Energy giving foods
 Body building foods
 Protective and regulatory foods
Food groups comprise Basic Four, Basic Five, Basic Seven, Basic Nine and Basic Eleven
Food Group Plans. The nine-group plan is listed below.
1. Cereal and Millet
Some examples are rice, wheat, ragi, bajra, jowar, corn and all products made from these
such as cereal flakes, puffed cereals, noodles, macaroni, bread, pizza bread and cakes.
2. Pulse, Lentil and Legume
Some examples are black, red and green gram, bengal gram, cowpea, peas and rajma.
3. Milk and Milk Products
Some examples are cow's milk, buffalo milk, goat's milk, butter, ghee, paneer, cheese, kheer,
payasam, rabdi, basundi and similar foods.
4. Nut and Oilseed
Some examples are groundnut, cashew nut, walnut, pistachio and badam.
5. Fat and Oil
Some examples are groundnut oil, coconut oil, sesame (gingelly) oil, sunflower, safflower
oil, butter and ghee. Fat can be visible fat, like oil. There is also invisible fat that cannot be
seen but is consumed. For example, nuts and oil seeds also contain fat. Fat could be
vegetable fat or animal fat.
6. Vegetables
There are four different groups of vegetables:
 Green leafy vegetables - such as spinach, lettuce, coriander and mint.
 Roots - such as beetroot, carrot and radish.
 Tubers - such as potatoes, yams, onions and colocasia.
 Other vegetables - such as cucumber, tomato, ladies finger and brinjal.
7. Fruits

45. 45
There are four different groups of fruits:
 Yellow and orange fruits - such as papaya and mango.
 Citrus fruits - such as oranges, lemons.
 Dry fruits - such as figs, dates, raisins.
 Other fruits - such as banana, pineapple, grapes.
8. Herbs, Condiments and Spices
Some examples are fenugreek, turmeric, tamarind, cloves, cardamom, cinnamon and pepper.
9. Meat, Poultry and Seafood
Some examples are mutton, chicken, eggs and all edible birds, fish, crab, lobsters and shrimp.
The food that you consume provides essential chemical compounds called nutrients. Some of
these are:
 Carbohydrates - energy giving
 Protein - body building
 Fats - energy storing
 Minerals - protective and regulatory
 Vitamins - protective and regulatory
 Water
Nutrients and Food Powers Chart
Food Type Nutrients Present Powers
cereal and millet major carbohydrate source; also provides fat energy giving
pulse, lentil and legume major protein source; also provides fat and
carbohydrate
body building
milk and its products major protein source; also provides fat and
carbohydrate
body building, energy
giving
nut and oilseed major fat source; also provides protein energy storing,body
building
fat and oil major fat source energy storing
vegetables major source of vitamins and minerals protective & regulatory
fruits major source of vitamins and minerals protective & regulatory
herbs, condiments and
spices
Phytochemicals
meat, poultry and seafood major protein source; also provides a significant
amount of fat
body building, energy
storing

46. 46
Food at Work
Given below are the types of food that are capable of specific functions. These have to be
consumed in specified quantities and at specified intervals.
 BodyBuilders
 EnergyGivers
 ProtectorsandRegulators
 Iron andAnaemia
 Calcium
 ElectrolytesandTrace Elements
Body Builders
Proteins are the body building nutrients. In order that your body be able to use proteins for
body building, these must always be eaten in conjunction with carbohydrates and fats, that is,
with adequate energy giving foods and nutrients.
The body building food could be from two sources - plant and vegetable foods and animal
foods. They are pulse, lentil, and legume; nut and oilseed; milk and milk products; meat,
poultry and seafood (which contribute significantly to fats).
Dried pulses are rich in proteins (containing about 19 to 24 percent). Puffed pulses that are
consumed as snacks are also very healthy.
Nuts and oilseeds (except coconut) contain about 18 to 40 percent proteins. Soybean is high
in protein about 40%. They are used as milk substitutes that can be fed to infants.
Milk is among the most wholesome of foods though it does not remedy deficiencies of iron
and vitamins C and D. One litre of cow's milk provides about 35 gm of protein and 35 gm of
fat (buffalo's milk has twice the amount of fat than does cow's milk).
Meat, poultry and seafood are high protein foods. Both Meat and Fish contain 18-22 percent
proteins. Egg white contains 12 percent protein, egg yolk contains 15 percent protein. Liver
contains 18-20 percent protein.
Energy Givers

47. 47
Carbohydrates and fats are energy giving nutrients. Proteins also give you energy. Other
energy giving foods are cereals, sugars, roots and tubers, fats and oils, and alcohol. Cereals
are the staple foods of a large majority of the population of the world and they provide 70 to
80 percent of the energy.
Sugars are simple and pure carbohydrates that serve mainly as a source of concentrated
energy. In industrialised countries sugar has become an important source of energy.
Roots and tubers in general are good sources of carbohydrates alone and form the staple food
in some countries. They can be used as partial substitutes for cereals. They do not provide the
proteins that cereals do.
Fats and oils provide double the quantity of energy when compared to carbohydrates.
Alcohol provides greater energy per gram than do carbohydrates, but it has to be used with
caution and in limited quantities.
Protectors and Regulators
The protective and regulatory nutrients are vitamins and minerals.
Minerals
Let us take a look at the minerals the body needs.
Most growing organisms need or have 'organic' chemicals such as carbon, oxygen, nitrogen
and hydrogen. Apart from these the human body needs 28 inorganic chemical elements.
The most important minerals that the body needs (and that comprise more than seven grams
of adult body weight and involve a daily consumption of 100 mg) are - calcium, phosphorus,
magnesium, sodium, potassium, chloride and sulphur.
The less important elements or Trace Elements (that comprise less than seven grams of adult
body weight and involve a daily consumption of less than 100 mg) are - iron, zinc, copper,
iodine, manganese, chromium, cobalt, molybdenum, selenium and fluoride.
Other minor elements, essentially nitrogen, can be subdivided into seven major and 10 minor
or trace elements. Some of these elements are silicon, vanadium, nickel, tin, cadmium,
aluminium, arsenic, strontium, barium, boron and lithium.
Calcium and phosphorus are important for the bones and teeth.
Sodium, potassium and chloride maintain the electrolyte/acid-base balance of the body.

48. 48
Iron is essential for generation of blood.
Zinc is essential for growth as well as fast wound healing.
Iodine is essential for the thyroid gland, and helps to prevent a deficiency disorder called
goitre (swelling of the thyroid).
Fluoride is essential for strong, sparkling teeth - which is why we find fluoride in toothpaste.
Vitamins
These are thirteen complex organic compounds. Some, like the following, are water soluble:
ascorbic acid - vitamin C, B complex - thiamin (B1), riboflavin (B2), pathothenic acid,
niacin, pyridoxine (B6), biotin, folic acid, and cyanocobalamin (B12). Some, like the
following, are fat soluble: such as vitamins A, D, E and K.
Vitamin A is essential for eyesight. Bitot's spots and Night Blindness are associated with
vitamin A deficiency. This also adversely affects skin and organ linings. That is why you
have ointments with Vitamin A for Acne and Pimples.
Vitamin B complex - A deficiency of this vitamin affects appetite, the skin, eyes, lips, blood
and the nervous system. For example, a deficiency of Thiamin (B1) causes a disease called
Beriberi. Deficiency of Niacin causes a disease called Pellagra.
Vitamin C is essential for the gums. A deficiency of this vitamin causes a disease called
Scurvy. Vegetables and fruits, particularly citrus fruits are rich sources of vitamin C.
Vitamin D is essential for bones and the skeletal system. A deficiency of this vitamin in a
child causes rickets, bowlegs, pigeon chest and brittle bones that are easily fractured. In
adults, osteoporosis (melting of bones) and osteomalacia are major problems.
Vegetables and fruits are hence the protective and regulatory foods that are rich in the
numerous vitamins and minerals listed above.
Iron
 RequirementandAbsorption
 Sourcesof Iron
 Anaemia
Iron is an essential element for the formation of haemoglobin of red cells of blood.
It plays an important role in the transport of oxygen.
Tissues also require iron for various oxidation/reduction reactions.

49. 49
Requirement and Absorption
Most of the iron in the body is reutilised. Some of the body iron is also stored in the liver and
spleen.
The amount of iron to be absorbed from daily diet is quite small. It is in the neighbourhood
of 1-3 mg depending upon the sex and the physiological status of a person. Since there is
limited capacity to absorb dietary iron, diet should contain 10-25 fold in iron required daily.
Diets differ very widely in the bioavailability of their iron. Diets predominantly based on
cereals permit only a low level of absorption in the range of 2-5% while diet containing low
levels of cereals and high levels of meat and fish permit 10-20% absorption.
The types of diet consumed normally in India should contain 20-30 mg iron to meet the iron
requirements, availability of iron from the composite diet is more important that from the
individual foods because of profound interaction between foods in influencing iron
absorption.
Although diet rich in iron may be able to meet our daily iron requirement and prevent iron
deficiency, they may not be effective in correcting iron deficiency anaemia as indicated by
lowered level of haemoglobin in the blood. Medicinal iron in the form of iron salts and other
haematinics have to be provided to correct anaemia. Pregnant woman because of her high
iron requirement often suffer from anaemia even on a diet containing normal levels of iron.
In such cases supplementation with iron salts may be essential at least during later half of
pregnancy.
In view of widespread prevalence of iron deficiency - anaemia in many parts of the world,
fortification of foods with iron is advocated to prevent iron deficiency. In India fortification
of common salt with iron has been successfully developed and demonstrated to be effective
in preventing iron deficiency in the population if regularly used in place or ordinary salt.
Sources of Iron
Rich sources of iron are cereals, millets, pulses, and green leafy vegetables. Of the cereal
grains and millets, bajra and ragi are very good sources of iron. Since these grains are
contaminated with dust etc. the true contents of these grain are often lower than the values
obtained by analysis of the market samples. Milk, a good source of several nutrients is a poor
source of iron.
Inclusion in our daily diet about 50g green leafy vegetables, which are rich sources of iron,
can meet a fair proportion of iron needs besides providing Calcium, beta-carotene and
vitamin C.
Anaemia

50. 50
Anaemia is another important nutritional problem affecting all segments of the population in
general and children, women (especially pregnant women) in particular. In the latter groups
anaemia may be as high as 60-70%.
Anaemia in India is essentially due to iron deficiency although in children and pregnant
women, folate deficiency also plays a part. Although our diets contain fairly good amount of
iron, its absorption is very poor (2-3%). Anaemia can be aggravated by environmental factors
that lead to blood loss e.g hookworm infestation. All the available information indicates that
anaemia can prevented by increasing iron intake in the population.
A therapeutic supplementation of iron and folate tablets and the other is fortification of a
dietary iron should be tried to overcome anaemia. A public health programme of distribution
of iron folate tables to pregnant women (during last trimester) and preschool children is in
operation as a part of MCH services. This approach is designed to achieve results in a limited
time, like pregnancy.
An alternate, preventive approach is to improve iron balance in the entire population through
fortification of a commonly consumed dietary item with iron. Towards this end a technology
for fortifying salt with iron has been developed in India by the National Instate of Nutrition
its effectiveness in reducing anaemia was demonstrated in pilot trials.
Calcium
 Importance of Calcium
 CalciumRichFoods
 CalciumNeedsduringPregnancy
 CalciumNeeds–General
Importance of Calcium
Calcium is an essential element required for several life processes.
As the structural component, calcium is required for:
 Formationandmaintenance of skeletonandteeth.
Processes that require Calcium are:
 Normal contractionof muscle
 Limbmovement
 Contractionof heart foritsnormal function

51. 51
 Neurological activity
 Bloodclotting.
These later functions are carried out by ionized calcium present in the cells. The Calcium
levels in cells and plasma are well maintained. Calcium present in bone helps to maintain the
Calcium level in the plasma in the face of dietary Calcium deficiency.
Calcium Rich Foods:
Calcium is present in both animal and plant foods.
 The richest source of Calcium among animal foods is milk and milk products
o Buttermilk,
o Skimmilk
o Cheese
 The richest source among vegetables sources is green leafy vegetable group.
o Amaranth
o Fenugreek
o Drumstickleaves
o Tapioca (amongrootvegetables)
o
 Most cereals and millets contain some amount of this element
o Millet
o Ragi
o Pseudo cereals like grain amaranth (Rajkeera )
Rice is a poor source of calcium and therefore insufficiency of calcium is one of the
main defects of diets largely based on rice.
Certain foods like leafy vegetables viz. amaranth are rich in oxalates which bind
Calcium to form insoluble calcium oxalate and thus render Calcium unavailable to the
body. Similarly, phytates present in whole cereals bind calcium. Other food which
contain oxalates are horse gram, gingelly seeds, tea and coffee, but in the case of
latter beverages only small amounts of oxalates pass into infusion.
Healthy
1
Alwayseat breakfast
Studies show that individuals who eat a substantial breakfast lose more
weight than those who have a small breakfast. Choose eggs or baked
beans on wholegrain bread, or muesli with fruit and yoghurt.
2
Eat your fruit and vet

52. 52
Aim for three cups of vegetables and two fruits each day. Fill half your
plate with veggies at lunch and dinner, and add fruit to your breakfast
and for a snack on the way home from work.
3
Take time to shop each week
If the food is not in the house, how can you eat well? Schedule in time
to shop each week or shop online.
4
Walk for 10,000 stepsor exercise for an hour each day
A pedometer is extremely useful in providing feedbackon how many
steps you are racking up each and every day.
5
Sit down at the table to eat
Not only do you eat more slowly and often less food,but you'll enjoy
the social experience of dining.
6
Alwayscarry a protein-rich snack with you
This way you'll avoid eating high-fat food on the run. Great options to
keep handy include nut- or protein-based snack bars, hard fruit such as
an apple or a few wholegrain rice.
7
Have a green tea after meals
Green tea is high in antioxidants and can help increase metabolic rate.
8
Alwayscarry a water bottle
Drink at least two bottles of water a day instead of juice, cordial or soft
drinks.
9
Choose wholegrain, low-GIbread and breakfast cereal
Aim for the best-quality breads, crackers and breakfast cereals,as
these are foods we eat every day.
10
Alwayseat carbohydratesand proteinstogether
Try eggs on grain toast, yogurt and fruit, crackers and cheese and
wholegrain bread with tuna or chicken.
 Healthy Eating Habits for Your Child
By teaching your children healthy eating habits, and modeling these
behaviors in yourself, you can help your children maintain a healthy
weight and normal growth. Also, the eating habits your children pick up
when they are young will help them maintain a healthy lifestyle when
they are adults.

53. 53
Your child's health care provider can evaluate your child's weight and
growth and let you know if your child needs to lose or gain weight or if
any dietary changes need to be made.
Some of the most important aspects of healthy eating are portion control
and cutting down on how much fat your child eats. Simple ways to
reduce fat intake in your child's diet and promote a healthy weight
include serving:
 low-fator nonfatdairy products
 poultry without skin
 lean cuts of meats
 whole grain breads and cereals
Also, reduce the amount of sugar sweetened drinks and salt in your
child's diet.
If you are unsure about how to selectand prepare a variety of foods for
your family, consult a registered dietitian for nutrition counseling.
It is important that you do not place your overweight child(ren) on a
restrictive diet. Children should never be placed on a restrictive diet to
lose weight unless a doctorsupervises one for medical reasons.
Other approaches parents can take to develop healthy eating habits in
their children include:
 Guide your family's choicesrather thandictate
foods. Make a wide variety of healthful foods available in the
house. This practice will help your children learn how to make
healthy food choices.Leave the unhealthy choices like soda
and juice at the grocerystore. Serve water with meals.
 Encourage yourchildrento eat slowly. A child can
detect hunger and fullness better when they eat slowly. Before
offering a second helping or serving, ask your child to wait a
few minutes to see if they are truly still hungry. This will give
the brain time to register fullness.
 .
 Eat mealstogetheras a family as often as possible. Try to
make mealtimes pleasant with conversation and sharing, not
a time for scolding or arguing. If mealtimes are unpleasant,
children may try to eat faster to leave the table as soon as
possible.Theythen may learn to associate eating with stress.

54. 54
 Involve your children in food shopping and preparing
meals. These activities will give you hints about your
children's food preferences,an opportunity to teach your
children about nutrition, and provide your kids with a feeling of
accomplishment.In addition, children may be more willing to
eat or try foods that they help prepare Plan for
snacks. Continuous snacking may lead to overeating, but
snacks that are planned at specific times during the day can
be part of a nutritious diet, without spoiling a child's appetite at
meal times.You should make snacks as nutritious as
possible,without depriving your children of occasional chips
or cookies,especially at parties or other social events.
 Discourage eating mealsor snacks while watching TV. Try
to eat only in designated areas of your home, such as the
dining room or kitchen. Eating in front of the TV may make it
difficultto pay attention to feelings of fullness, and may lead to
overeating.
 Encourage yourchildrento drink more water. Over
consumptionof sweetened drinks and sodas has been linked
to increased rates of obesity in children.
 Try not to use food to punishor reward your
children. Withholding food as a punishment may lead
children to worry that they will not get enough food.For
example, sending children to bed without any dinner may
cause them to worry that they will go hungry. As a result,
children may try to eat whenever they get a chance. Similarly,
when foods,such as sweets, are used as a reward, children
may assume that these foods are better or more valuable than
other foods.For example, telling children that they will get
dessertif they eat all of their vegetables sends the wrong
message about vegetables.
 Make sure yourchildren's meals outside the home are
balanced. Find out more about their schoollunch program, or
pack their lunch to include a variety of foods.Also,select
healthier items when dining at restaurants.
 Pay attention to portion sizeand ingredients. Read food
labels and limit foods with trans fat. Also, make sure you serve
the appropriate portion as indicated on the label.
Food groups

55. 55
A food group is a collection of foods that share
similar nutritional properties or biological classifications. Nutrition
guides typically divide foods into food groups and recommend daily
servings of each group for a healthy diet.
Common Food Groups
 Dairy, also called milk products and sometimes categorized with milk
alternatives or meat, is typically a smaller category in nutrition guides.
Examples of dairy products include milk, yogurt and cheese. Though they
are also dairy products, ice cream is typically categorized with sweets
and butter is typically classified with fats and oils in nutrition guides.
 Fats and oils, sometimes categorized with sweets, is typically a very small
category in nutrition guides, if present at all, and is sometimes listed apart
from other food groups. Examples include cooking oil,
butter, margarine and shortening.
 Fruit, sometimes categorized with vegetables, is typically a medium-sized
category in nutrition guides, though occasionally a small one. Examples
include apples, oranges, bananas, berries and lemons.
 Grains, also called cereals and sometimes inclusive of potatoes and
other starches, is often the largest category in nutrition guides. Examples
include wheat, rice, oats, barley, bread and pasta.
 Meat, sometimes labeled protein and occasionally inclusive
of legumes, eggs, meat analogues and/or dairy, is typically a medium- to
smaller-sized category in nutrition guides. Examples
include chicken, fish, turkey, pork and beef.
 Sweets, also called sugary foods and sometimes categorized with fats and
oils, is typically a very small category in nutrition guides, if present at all,
and is sometimes listed apart from other food groups. Examples
include candy, soft drinks, cake, pieand ice cream.
 Vegetables, sometimes categorized with fruit and occasionally inclusive of
legumes, is typically a large category second only to grains, or sometimes
equal or superior to grains, in nutrition guides. Examples
include spinach, carrots, onions, peppers, and broccoli.
 Water is treated in very different ways by different food guides. Some
exclude the category, others list it separately from other food groups, and
yet others make it the center or foundation of the guide. Water is

56. 56
sometimes categorized with tea, fruit juice, vegetable juice and
even soup, and is typically recommended in plentiful amounts.
MILK
Milk is a white liquid produced by the mammary glands of mammals. It is
the primary source of nutrition for young mammals before they are able
to digest other types of food. Early-lactation milk contains colostrums,
which carries the mother's antibodies to the baby and can reduce the risk
of many diseases in the baby. It also contains many other nutrients.
As an agricultural product, milk is extracted from mammals and used
as food for humans. Worldwide, dairy farms produced about 730 million
tons of milk in 2011. Indiais the world's largest producer and consumer of
milk, yet neither exports nor imports milk. New Zealand, the European
Union's 27 member states, Australia, and the United States are the world's
largest exporters of milk and milk products. China and Russia are the
world's largest importers of milk and milk products.
Throughoutthe world, there aremorethan 6 billion consumers of milk and
milk products. Over 750 million people live within dairy farming
households. Milk is a key contributor to improving nutrition and food
security particularly in developing countries. Improvements in livestock
and dairy technology offer significant promise in
reducing poverty and malnutritionin the world.

57. 57
Balanced Diet Plan for Children
By TS Jordan, eHow Contributor
Most parents have the most lofty of ambitions for their children. Parents want
their offspring to grow up stronger, live better, accomplish more and eat
healthier than they did. While some of those goals are best left up to fate, you can
(and should!) attempt to control your child's diet to allow for optimal growth and
development. Nutrition is never more important than during the formative years,
where a deficiency can affect the child for years to come.
Psychologica l Warfare
While the goal is to enable your child to eat healthy, children tend to mimic the
behaviors of adults in the vicinity, whether those behaviors are positive or
negative. Taking that into consideration, your child's health begins first and
foremost with the example that you present. So lead by example. If he sees you
snacking on sugary treats while you are asking him to get nothing but vegetables
and fruits, you will foster resentment and retributive behavior on the part of the
child.
Children are influenced by not only the people in their immediate environment,
but the environment itself. It is impossible for the child to find an unhealthy
snack if there are no unhealthy snacks in the house. And keeping a "secret stash"
of junk food is liable to backfire--children will always find out.

58. 58

59. 59
Milk For Your Kids Strong
Bones And Teeth
Milk is one of the most important healthy foods for kids to eat because it contains
calcium which helps to build healthy and strong bones, and this is vital as kids
grow.
It has also been shown that children that drink milk are at a lower risk of
developing osteoporosis when they reach adulthood.
For some kids drinking milk is not a big deal and they happily gulp it up.
For others, the very consumption of milk becomes a battleground as your child
refuses to drink the glass of milk put in front of them.
This often results in tears on either the part of your child or even you.
So try to add a dash of chocolate to the milk if you absolutely must just to get
them to drink it up. But don’t overdo it of course.
But it doesn’t have to just be milk in control of this essential health building
function for your child, as other dairy products may be of great help as well.
If milk seems to be difficult for your child to swallow, then bulk up on other dairy
products such as yogurt and cheese.
Milk and all dairy products provide an important part of your child’s
fundamental development, so get creative and go with the ones they are sure to
consume.

60. 60
Junk food
Junk food is a derisive slang term for food that is of
little nutritional value and often high in fat, sugar, salt, and calories. It
is widely believed that the term was coined by Michael
Jacobson, director of the Center for Science in the Public Interest, in 1972.
Junk foods typically contain high levels of calories from
sugar or fat with little protein, vitamins or minerals. Foods
commonly considered junk foods include salted snack
foods, gum, candy, sweet desserts, fried fast food, and sugary carbonated
beverages. Many foods such as hamburgers, pizza, and tacos can be
considered either healthy or junk food depending on
their ingredients and preparation methods with the more
highly processed items usually falling under the junk food
category. What is and is not junk food can also depend on
the person's class and social status, with wealthierpeople
tending to have a broader definition while lower-income
consumers may see fewer foods as junk food, especially
certain ethnic foods.
Despite being labeled as "junk" consuming such foods
usually does not pose any immediate health concerns and
is generally safe when integrated into a well balanced
diet.

61. 61
Health Effects
A study by Paul Johnson and Paul Kenny at the Scripps Research Institute in
2008 suggested that junk food consumption alters brain activity in a manner
similar to addictive drugs like cocaine or heroin. After many weeks with
unlimited access to junk food, the pleasure centers of rat brains became
desensitized, requiring more food for pleasure. After the junk food was taken
away and replaced with a healthy diet, the rats starved for two weeks instead of
eating nutritious fare. A 2007 British Journal of Nutrition study found that female
rats who eat junk food during pregnancy increased the likelihood of unhealthy
eating habits in their offspring.
A report published in the Journal of the Federation of American Societies for
Experimental Biology suggests that babies of mothers with a high-sugar and
high-fat diet while pregnant are more prone to junk food themselves. The study
was conducted on rats and suggests that pups "whose mothers eat excessive
amounts of high-fat, high-sugar junk foods when pregnant or breastfeeding are
likely to have a greater preference for these foods later in life.
Harmful Effects Of Junk Food:
Here are some Junk Food Facts that help you understand the harmful
effects of eating them. Some of them are long term while others are short-term
effects.
Lack of energy:
This is known as a short-term adverse effect resulting from eating junk
foods. As junk foods don't provide you with essential nutrients, even though they
can be very much sufficing, you feel weakened. Consuming deficient nutrients
could be as a supplement.
Poor concentration:
This is another result of junk food habit. These are traced to affect in
immediate and medium term periods. When you have a sumptuous junk meal
rich in oil you feel drowsy and fail to concentrate. Over sustained periods of junk
food eating, blood circulation drops due to fat accumulation. Lack of vital oxygen,
nutrients and proteins particularly can stale your grey (brain) cells temporarily.
Heart Diseases:
Junk food diet is a major cause of heart diseases. Myocardial infarction (a
sever heart failure) is due to plaque formation in arteries which demands heart
to put in extra effort to pump blood on the down stream. On the up stream, there
is lack of returning blood to heart. This causes two damages to heart - heart

62. 62
How to Avoid Junk Food:
Clever junk food advertising and the lure of
convenience in addition to taste get people to junk food
addiction. Awareness on junk food facts is lacking
dramatically in every corner of the society. Here are some
useful tips to avoid junk foods.
Junk food and children have a strange affinity to each
other. This is partly so owing to junk food advertising. Do
not let children to get habituated to junk foods.
Controlling children from eating junk foods in schools
is another step that helps in a long term. Schools
administration along with parents has a responsibility to
educate children about junk foods in schools.
Junk food, the name itself is tempting enough.
Eliminating the temptation is one way to avoid it. Keeping
good food nearby and having meals right on time may help
in this direction. Controlling the temptation is not as hard
as alcoholism can be.
Develop awareness for fitness. This helps you
separate junk food and diet from your regimen.
Finally, not all foods are junk; moreover, our bodies
have enough stamina to take care off occasional junk food
eating. However, beware; the lure is strong enough to get
you addicted. It is in your hands choose junk food or
health.

63. 63
What is a Junk Food?
1. Any food that has poor nutritional value is considered unhealthy and may be
called a junk food. A food that is high in fat- especially trans fat, sodium and
sugar is known as a junk food. Junk food is easy to carry, purchase and
consume.
A junk food has little enzyme producing vitamins &, minerals and contains
high level of calories. When we eat these empty calorie foods, the body is
required to produce its own enzymes to convert these empty calories into
usable energy. This is not desired as these enzyme producing functions in
our body should be reserved for the performance of vital metabolic
reactionsList of Junk Foods
Given below is a list of junk food (unhealthy foods) items that you should avoid.
 Sugars, Refined foods, like sugar and plain flour (maida) based items like
white bread and most packaged goods, like Twinkies and sugar donuts, etc.
(Sugar Substitutes) Our body eventually turns sugars into fat. If you
consume just 3 tsp of sugar daily, imagine how much sugar you would have
consumed by the time you are 50 years of age, it will be about 275 kg !, about
5 time your weight !!
 Fats & Hydrogenated oils They are found in cookies, chips, candy bars, fried
foods, muffins, bologna, etc. etc. Many snacks, such as potato chips,
cheeseburgers and fries, have high levels of fat, sugar or salt-ingredients that
are usually best limited to a small portion of your diet. The saturated fat
mainly comes from animal products. Rememberthere is nothing that is useful
for our body in foods with hydrogenated or trans fat.
The excessive fats stick to our arteries and cause the blockages leading to
heart disease and strokes. They can also aid to cancer, arthritis, PMS and
sexual dysfunction.
Some fats like Omega-3 fatty acids are good for our bodies.
 Salt: Excessive salt is not good for our body (Daily Salt Recommendation).
However, sodium in moderate amount, along with potassium, maintains the
water balance in our body. But too much sodium can cause high blood
pressure. Pretzels, chips and many canned food items contain excessive salt.
(High sodium food list)
 Below is a detailed list of junk foods:
1. Fast food: Fish & Chips, Pizza, Burger, Fried chicken, Sausages, Noodles,
Pasta, Noodles, etc.
Snacks &, Desserts: Hot-dogs, Donuts, Potato chips, French fries, Crisps,
Popcorn, Sweets, Biscuits, Icecream, Tacos, Potato wedges, Pancakes, Biscuits,