Transcript Slide 1
“There is no love sincerer than the love of food” George Bernard Shaw And simply put …….. You are what you eat ! There is no good food or bad food Only “right-eating” & “ wrong-eating” It not a single food, a meal or a day that makes the difference! WHAT WHERE • Quantity & Quality • At home, in front of TV, while driving • Time & how often you eat WHEN • Do you skip your meals • Your mood, Social compulsions, WHY • Eat only when hungry HOW • “ Eat on the run” or “just grab a bite” NUTRIENTS • CARBOHYDRATES • PROTEINS • FATS • VITAMINS • MINERALS CARBOHYDRATES SIMPLE COMPLEX HOW TO CHOOSE YOU CARBOHYDRATES ? PROTEINS FATS SATURATED FATS ( ghee, butter, malai, cheese, Dalda, animal meat (red), fried foods) MONOUNSATURATED FATS ( Olive oil, Canola oil, groundnut oil) POLYUNSATURATED FATS ( Vegetable oil) HOW TO CHOOSE YOU FATS ? TRANS FAT % ENERGY CONTRIBUTIONS 15% 60% 25% Carbohydrate Protein Fat FAT SOLUBLE VITAMINS Vitamin A ANTIOXIDANT VITAMIN E ANTIOXIDANT WATER SOLUBLE VITAMINS VITAMIN B VITAMIN C ANTIOXIDANT MINERALS CALCIUM IRON FIBRE HUNGER GLUCOSE TRIGLYCERIDES CHOLESTROL WATER 1.5 – 2 L /DAY Eating-right is a matter of your choice Variety Balance Moderation A balanced choice means …… Quality vs.Quantity Nutrition Energy balance Nutrient density HOW TO PLAN YOUR MEAL Use a mixture of cereal – pulse or multi-grain , e.g Cereal Pulse Mix. Add Vegetables and Pulses (Preferably Whole/sprouted). Addition of salads, clear vegetable soups, whole vegetables . Breakfast Lunch Mid Morning Dinner Tea time Use of Whole Fruits & vegetables / Non Fried Snacks roasted snacks Use of Novel food ingredients like Flax seeds, Spirulina, Mushroom, Cereal – Pulse Mix Addition of Vegetables to commonly consumed recipes NON COMMUNICABLE DISEASES (NCDs) • OBESITY • HYPERTENSION • DYSLIPIDEMIA • DIABETES • CARDIOVASCULAR DISEASES • CANCER PREVALENCE OF NCDs NCDs Prevalence INTEGRA OVERWEIGHT & OBESITY 45.8 % 71.4% HYPERTENSION 26 % 52.4% DYSLIPIDEMIA 40.2 % 81% DIABETES 8.3 % 4.8% CARDIOVASCULAR 10 % 19.0% OBESITY • Heredity • Age and Sex • Endocrine factors • Trauma • Faulty Eating Habits • Eating too fast - MORE CONSUMPTION • Nibbling high fat snacks • Obese respond to external cues to eat rather than internal hunger • Eating out frequently • Cultural practices - influence calorie intake • Non inclusion of fruits and vegetable and non vegetarian diet favor weight gain • Food preferences (high fat/ high sugar foods, processed & convenience foods) • Higher affordability and availability of high calorie food in market • Social causes •Physical Activity • Stress CENTRAL OBESITY INSULIN RESISTANCE BLOOD PRESSURE ERRENEOUS BLOOD LIPIDS COMPLICATIONS • Physical disability • Diabetes • Cardiovascular diseases • Hypertension • Dyslipidemia • Sleep Apnea • Gall stones • Osteoarthritis • Obstetrical risks • Cancer • Low life expectancy • Psychological disturbances • Accident prone ENERGY INTAKE ENERGY EXPENDITURE HYPERTENSION Predisposing factors of hypertension: • Heredity • Stress • Smoking • Obesity • Diet • High Viscosity of blood due to higher RBC • Narrowing of blood vessels due to hormonal secretions PREVENTION OF HYPERTENSION • Attain ideal body weight • Modify diet to make it low in fat with ample fruits and vegetables • Reduce sodium intake • Limit alcohol and cessation of smoking • Increase physical activity TYPE 2 DIABETES Risk factors Genetic factors Environmental factors Excessive Energy Intake Type 2 Diabetes Mellitus Symptoms:Hyperglycemia, Polydipsia, Polyuria, Significant Weight Loss,Electrolyte Disturbances 1. Abnormal pattern of insulin secretion and action 2. Decreased cellular uptake of glucose and increased PP glucose 3. Increased release of glucose by liver (gluconeogenesis) Medical Management • Diagnosis • Medication (Sulfonylureas, biguanides, insulin, etc) • Regular Blood Glucose monitoring (glycated hemoglobin, microalbuminuria, etc.) Nutritional Management • Lifestyle strategies ( food & physical activity) • Nutrition Health Education • Energy restriction -Weight loss • Regular Blood Glucose monitoringRequired adjustments in diet & drugs COMPLICATIONS OF DIABETES Uncontrolled diabetes leads to High cholesterol and triglycerides Heart disease Disorders of the eye Kidney disease Problems of the nervous system CARDIOVASCULAR DISEASES DIETARY MODIFICATIONS FOR HEART DISEASE AND DYSLIPIDEMIA Eat small and frequent meals. Eat high fibre, low calorie foods salads, fruits, buttermilk, pulses, sprouts, whole grains, steamed foods (dhokla, idli etc), boiled food. Stop intake of red meat like mutton, liver, egg yolk. Eat low fat meat like chicken and fish Reduce fat intake to 10-15 ml / day. Stop saturated fats like ghee, vanaspati, butter, malai, animal fat Eat boiled, steamed, grilled and sauted food. Stop intake of oily and fried food. Avoid sweets and high calorie foods like cakes, chocolates, fried farsan, sev, namkeen, cold drinks etc Avoid alcohol BENEFITS OF EXCERCISE Lowers mortality and morbidity and prolongs life . Reduces risk of developing heart disease and stroke. Reduces risk of developing diabetes. Reduces risk of developing hypertension. Lowers elevated blood lipids. Reduces blood pressure in those with hypertension Helps maintain a healthy weight. Helps build & maintain healthy bones, muscles & joints Reduces feelings of depression , stress and promotes psychological well-being . Personal choices Eat regularly ( frequent but small meals) Start smart with breakfast ( missing out on breakfast means missing out on essential nutrients) Opt for a working lunch Have a small bite before leaving office Do not overdo on late night meals. Snack healthy , choose low fat options Maintain a desirable weight Sleep 7 to 8 hours daily Drink alcohol moderately Exercise daily Avoid smoking Thank you for your kind attention …