Short lecture on nutrition and hygiene for newly recruited police officers - simple version.

1. Nutrition and Hygiene
For Newly Recruited Police Constable
Insp. Dr. Sulabh Kumar Shrestha
Nepal Police Hospital

2. 6 groups of nutrients found in food
• Carbohydrate
• Lipids (Fats and oils)
• Proteins
• Vitamins
• Minerals
• Water

5. What’s a body made of?
• 60% Water
• 20% Fat (10-25% in men; 15-35% in women)
• 20% Others
• 14% protein
• 5% mineral
• 1% carbohydrate

6. Energy yield of macro-nutrients
• Carbohydrate: 4 Kcal/gm
• Proteins: 4 Kcal/gm
• Fats: 9 K cal/gm
• Alcohol: 7 Kcal/gm

7. Balanced Diet
• Proteins: 10-15% of total daily energy intake
• Fats: 15-30% “ “ “ “ “ “
• Carbohydrates: 50-70% “ “ “ “

8. Recommended daily energy and Protein
intake
Group Particulars Energy (Kcal/d) Proteins (g/d)
Adult male Sedentary worker 2300 60
Moderate worker 2700 60
Heavy worker 3500 60
Adult female Sedentary worker 1900 55
Moderate worker 2200 55
Heavy worker 2900 55

9. BMR (Basal metabolic rate)
• Basal metabolic energy required to support the basic processes of life
including circulation, respiration, temperature maintenance, etc.
• Adult men: 34-37 kcal/sq.m./hour
• Adult women: 30-35 kcal/sq.m./hour
• For easier calculation: 24 kcal/kg body wt./day

10. SDA (Specific Dynamic Action)
• Term used to describe the expenditure of calories during digestion and
absorption of food
• Protein: 30%
• Fat: 15%
• Carbohydrates: 5%
• Mixed diet: 10%

11. Physical activity
• For sedentary work: +30% of BMR
• For moderate work: +40% of BMR
• For heavy work: +50% of BMR

12. For 60 kg person, doing heavy work
1. BMR: 24 X 60 = 1440 kcal
2. Activity: + 50% BMR = 0.4 X 1440 = 576
Subtotal = 1440 + 576 = 2016 Kcal
3. SDA: + 10% of Subtotal = 0.1 X 2016 kcal = 201.6 kcal
Total = 2016 + 201.6 = 2217.6 kcal ~ 2220 kCal

13. Exercise
• Calculate your daily energy requirement

14. Recommended protein intake
• Normal: 0.8 grams/kg body weight
• Endurance athletes (2-5 hours training sessions): 1.2-1.4 grams/kg
body weight
• Strength training athletes (training sessions average over 2 hours,
e.g. weight lifting): 1.4-1.8 grams/kg body weight
• Carbohydrate and calorie restriction phase: 1.8-2 grams/kg body
weight

15. • Calculate your recommended protein intake

16. Proteins
Food items Protein content (gm% per 100 gm)
Soyabean 43
Pulses 22-25
Fish 21
Meat 20
Hen egg 13
Wheat 12
Rice 7
Cow milk 3

18. 100 Kcal of Common foods
Food Amount Cooked measure
Cereals 30 gm 1 katori or 2 chapatis
Pulses 30 gm 1 katori
Vegetables
Leafy 200 gm 1.5 katori
Roots 100 gm ¾ katori
Others 300 gm 2 katori
Nuts 15 gm
Fruits (Pulpy fruits) 125 gm 1 medium size (raw)
Cow’s milk 150 ml ¾-1 cup
Egg 1 ¼ 1 ¼
Meat 80 gm 2 big pieces
Sugar 25 gm 5 tsp
Butter 15 gm 3 tsp
Oil 10 gm 2 tsp
Sago seeds (Sabudana) 30 gm 1 medium katori (cooked)

19. Empty calories
• Table sugar
• Alcohol

20. BMI (Body Mass Index)
• BMI = Weight or mass(kg) / [Height (m) x Height (m)]
BMI range – kg/m2 Category
below 16 Severely underweight
16-18.5 Underweight
18.5-25 You are in brilliant shape (Normal)
25-30 Overweight
30-35 Unhealthy obesity (Obese class I)
35-40 Extremly unhealthy obesity (Obese class II)
above 40 Unhealthiest obesity (Obese class III)

21. Exercise
• Calculate your BMI

22. Nutrition facts

23. Exercise
• 60 gm (1 packet) WaiWai noodles have:
a. Total fat: 11 gm
b. Protein: 5 gm
c. Carbohydrate: 38 gm

24. • 38 X 4 = 152
• 5 X 4 = 20
• 11 X 9 = 99
Total calories = 271 Kcal (~ 270 Kcal)

25. Nutrition for military and cops training

27. Alcohol

28. Nutrition and Health/Diseases
• Any Questions?

29. Skin care
• After every exercise - Bath with soap from head to toe
• If not possible - sponge baths to wash all body creases (armpits, groin,
crotch), the face, the hands, the feet and the genitalia.
• Keep skin dry:
• Use foot powder on your feet
• Use talcum powder in areas where wetness is a problem (such as between
the thighs, and for females, under the breasts)

30. Hair care
• Hair should be kept trimmed, preferably 2 inches or less in length and
combed
• Efforts should be made to wash hair as often as possible
• Shave facial hair daily
• Grooming devices (brushes, combs and razors) – are not to be shared
with anyone due to chance of exchanging infection

31. Hands
• Keep fingernails trimmed short and clean
• Never bite your nails

32. Clothing
• Dirty clothing harbors disease and germs that may cause infection
• Change out of dirty or wet clothing as often as possible
• Wear loose fitting uniforms; they allow for better ventilation. Tight
fitting uniforms reduce blood circulation and ventilation.
• Do not wear nylon or silk-type undergarments in hot/humid
environments

33. Care of mouth and teeth
• Brush teeth and gums after meals, or at least once a day. Use fluoride
toothpaste.
• If toothpaste is not available, brush without it.
• Use dental floss at least once a day.
• Rinse your mouth with potable water after brushing and flossing; also,
rinse frequently during the day when drinking water.
• Remember, consuming sugary food and drink requires more frequent
cleaning of teeth and gums.

34. Care of foot
• Wash with soap water atleast 1/day (esp. between toes and under
nails)
• Thoroughly dry all over before putting socks back on
• Apply footpowder (alternative – antiperspirants)

35. • Shoes –
• no any pressure points or binding spots; nor should be so large
(foot moving inside the shoes)
• Make sure boots are properly broken in before wearing them in
long hauls, such as road marches
• Tender pressure points should be relieved promptly by adjusting
gear or applying adhesive tape

36. • Socks:
• Changed daily and washed
• Large enough to allow the toes to remain straight, but tight enough to
minimize wrinkling
• Socks with holes may cause blisters and should be discarded
• Nails:

37. During rest periods:
1. Inspect your feet for potential trouble spots – blisters or infection
should seek medical attention
2. Wash your feet.
3. Elevate your feet to reduce swelling and muscle congestion.

38. Thank you