“There is no love sincerer than the love of food”

1. “There is no love sincerer than the love of food” George Bernard Shaw

2. And simply put …….. You are what you eat ! There is no good foodor bad food Only “right-eating” & “ wrong-eating” It not a single food, a meal or a day that makes the difference!

3. WHY HOW • Your mood, Social compulsions, • Eat only when hungry • “ Eat on the run” or “just grab a bite”

4. NUTRIENTS • CARBOHYDRATES • PROTEINS • FATS • VITAMINS • MINERALS

5. CARBOHYDRATES SIMPLE COMPLEX

6. HOW TO CHOOSE YOU CARBOHYDRATES ?

7. PROTEINS

8. 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)

9. HOW TO CHOOSE YOU FATS ? TRANS FAT

10. % ENERGY CONTRIBUTIONS

11. Vitamin A FAT SOLUBLE VITAMINS ANTIOXIDANT

12. VITAMIN E ANTIOXIDANT

13. VITAMIN B WATER SOLUBLE VITAMINS

14. VITAMIN C ANTIOXIDANT

15. CALCIUM MINERALS

16. IRON

17. FIBRE HUNGER GLUCOSE TRIGLYCERIDES CHOLESTROL

18. WATER 1.5 – 2 L /DAY

19. Eating-right is a matter of your choice Variety Balance Moderation

20. A balanced choice means …… Quality vs.Quantity Nutrition • Energy balance • Nutrient density

21. 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 Dinner Tea time Mid Morning 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 UVM, RSSDI 2009

22. ERRATIC FOOD HABITS PHYSICAL INACTIVITY • OBESITY • HYPERTENSION • DYSLIPIDEMIA • DIABETES • CARDIOVASCULAR DISEASES • CANCER ALCOHOL FRUIT & VEGETABLE INTAKE WEIGHT CONTROL SMOKING HERIDITY NON COMMUNICABLE DISEASES (NCDs) FAT INTAKE

23. PREVALENCE OF NCDs INTEGRA 71.4% 52.4% 81% 4.8% 19.0%

24. 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

25. CENTRAL OBESITY INSULIN RESISTANCE BLOOD PRESSURE ERRENEOUS BLOOD LIPIDS

26. COMPLICATIONS • Physical disability • Diabetes • Cardiovascular diseases • Hypertension • Dyslipidemia • Sleep Apnea • Gall stones • Osteoarthritis • Obstetrical risks • Cancer • Low life expectancy • Psychological disturbances • Accident prone

28. 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

29. 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

30. TYPE 2 DIABETES Risk factors Environmental factors Genetic factors Excessive Energy Intake Type 2 Diabetes Mellitus Symptoms:Hyperglycemia, Polydipsia, Polyuria, Significant Weight Loss,Electrolyte Disturbances • Abnormal pattern of insulin secretion and action • Decreased cellular uptake of glucose and increased PP glucose • Increased release of glucose by liver (gluconeogenesis) Medical Management Nutritional Management • Diagnosis • Medication • (Sulfonylureas, biguanides, insulin, etc) • Regular Blood Glucose monitoring • (glycatedhemoglobin, microalbuminuria, • etc.) • Lifestyle strategies • ( food & physical activity) • Nutrition Health Education • Energy restriction -Weight loss • Regular Blood Glucose monitoring- • Required adjustments in diet & drugs

31. COMPLICATIONS OF DIABETES • Uncontrolled diabetes leads to • High cholesterol and triglycerides • Heart disease • Disorders of the eye • Kidney disease • Problems of the nervous system

32. CARDIOVASCULAR DISEASES

33. 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

34. 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 .

35. 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

36. Thank you for your kind attention …