Dietary guidelines for healthy eating

1. Dietary guidelines for healthy eating Dr.K.Damayanti, M.Sc., Ph.D in Nutrition Scientist C, National Institute of Nutrition

2. Healthy Eating helps • Positive health and optimal performance • Prevent chronic diet related disorders. • Maintain the quality of life in elderly and increase life expectancy • The key to healthy eating is the time-tested advice of balance, variety and moderation. In short, that means eating a wide variety of foods without getting too many calories or too much of any one nutrient.

3. FUNCTIONS OF FOODS MAJOR NUTRIENTSOTHER NUTRIENTS CARBOHYDERATES & FATS PROTEINS, FIBRE, MINERALS, CALCIUM, IRON and B- COMPLEX FAT SOLUBLE VITAMINS and ESSENTIAL FATTY ACIDS ENERGY RICH FOODS RICE WHEAT MAIZE JOWAR RAGI BUTTER GHEE VEGETABLE OILS PROTEINS, VITAMINS and MINERALS NIL GROUNDNUT CASHEW NUT BADAM JAGGERY SUGAR HONEY PROTEINS B-COMPLEX VITAMINS, VISIBLE FAT and FIBRE BODY BUILDING FOODS CALCIUM, VITAMIN A, RIBOFLAVIN and VITAMIN B12 DAL GRAMS GROUNDNUT DRIED PEAS GREEN GRAM B-COMPLEX VITAMINS, IRON, IODINE and FAT MILK BUTTER CHEESE MEAT FISH POULTRY VITAMINS & MINERALS ANTIOXIDANTS, FIBRE and CARBOHYDRATES PROTECTIVE FOODS FIBRE, SUGAR and ANTIOXIDANTS GREEN LEAFY VEGETABLES PROTEINS and FATS OTHER VEGETABLES AND FRUITS EGGS MILK BUTTER SHARK LIVER OIL FLESH FODS

4. A NUTRITIONALLY ADEQUATE DIET SHOULD BE CONSUMED THROUGH A WISE CHOICE FROM A VARIETY OF FOODS. Eat a variety of nutrient-rich foods. Man needs different nutrients for good health, and no single food supplies them all. So daily food selection should include whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish, pulses and other protein foods.

5. Start your day off right Eat breakfast! Breakfast is an important meal and having a good breakfast just help give you the right start to your day

6. Enjoy plenty of whole grains, fruits and vegetables Include Brown rice or less polished rice, whole wheat atta and millets in your daily diet. Eat 100-200g of seasonal fruits and 300-500g of vegetables daily.

7. A Good Combination of Foods for a Balanced Diet • The healthiest combination for a balanced diet is low fat, low refined carbohydrates + healthy/complex carbohydrates + moderate protein. • For example, as a general rule: • About 50 percent of your calories should come from complex carbohydrates • About 20 percent should come from protein. • About 30 percent should come from all fat. (Of this, a max. of one third may be saturated fat).

8. The majority of nutritionists now suggest that eat complex carbohydrates- starches that require digestion to break them down to simpler carbohydrates and eventually sugars. • Simple sugars should be avoided. Their consumption results increase in blood sugar with the body reacting with insulin production and frequently hypoglycemia. • Eating complex carbohydrates avoids this. Coarse-grained breads, whole wheat and bran cereals, raw or lightly steamed vegetables, fresh fruits are all in this class.

9. Complex CHO : with low G / l : grains-legumes-pasta-whole grain roti, boiled rice, rice flakes.Simple CHO : refined sugars , fruit sugars • Total fat content : < 30% of total calories - polyunsaturated 10% - monounsaturated 10 % - saturated :(animal / hydrogenated fat < 10%)

10. UNSATURATED FAT CAN BE SUBSTITUTED FOR SATURATED FAT • Unsaturated fats Polyunsaturated and monounsaturated fats should be substituted for saturated fat to the extent possible. • No single oil provides ideal requirement. So combination of oils should be used. • Groundnut / Seasame + Mustard • Groundnut / Seasame + Canola • Groundnut / Seasame + Soyabean • Safflower / Sunflower + Palmolein / Olive + Mustard

11. Eat less fat & foods high in fat • Deep-fry less often. Try grilling or dry heat, baking, steaming or boiling your foods more often. • Use oils sparingly in cooking or when flavouring foods. Choose less saturated oils, • Watch those fast foods. Many of them are high in fat. • Use low-fat dairy products such as non-fat milk, toned milk cheese, low-fat yogurt. • If you like to eat meat, you can help reduce fat by choosing the leanest cuts. Also take the skin off chicken and substitute meat with beans, lentils or dal.

12. Watch those snacks • Why do we eat snacks? They taste great, they’re easy, and they satisfy our sweet and salt cravings. Crunchy food is fun. • However, some snack foods are high in fat & salt.

13. Include Fiber in the Diet • Increase the fiber in your diet as much as possible. It increase the transit time of food through the intestine and decrease the tendency towards constipation. It also decrease the chances for getting colon cancer. • High fiber in your diet also lowers serum cholesterol. • Fiber is filling and low in calories. Patients with diabetes eating large amounts of fiber can lower or eliminate their need for insulin. • Fruits and vegetable and cereals are high in fiber. • So fiber providing additional physiological benefits beyond that of meeting basic nutritional needs

14. Eat everything in moderation. • There is no "good" or "bad" food. All Foods Can Fit – as long as you have them in moderation. Too much of any food is bad; Eating only vegetables and nothing else, that would be a problem too. And just because something is fat free or low fat does not mean you can eat as much as you want. Many low-fat or nonfat foods are also high in calories. Eat everything in moderation.

15. Salt should be used in moderation • Salt should be minimized in the diet. Foods high in salt are frequently high in nitrosamines which by themselves cause cancer. • Salted, smoked and pickled foods are not advised. • Foods to Avoid • PastriesPapad, chutney & picklesReadymade curry powderNo baking soda to be used in cookingNo salt permitted at the table Taste for salt is an acquired habit, Salt consumption should be restricted from an early age.

16. Lifestyle factors • Because diet is only one of the behavioral factors that influencehealth, it was decided that other determinants such as physicalactivity, moderate exposure to sunlight, and water intake shouldbe depicted in association with the food guide.

17. Alcohol wasnot included in the food guide graphic for the following reasons: • 1) most scientific data supporting the health benefits of vegetariandiets are from vegetarian populations that do not consume alcohol, • 2) there is no evidence that adding alcohol to the diet of alow-risk vegetarian population will further lower the overallrisk of chronic diseases, and • 3) the inclusion of alcohol maycompromise acceptance of the food guide by a large segment ofthe target population.

18. Choice of preparation

19. Eating Behaviour • The people in general eat to the point of being stuffed rather than content. • We also eat our biggest meal at dinner when our activity and caloric needs are the least. • "Eat breakfast like a King, lunch like a Prince and dinner like a Pauper." Now the present situation is that one should never eat to the point of being distended but rather to feeling no longer hungry. • Savor your food and eat slowly. Learn to push away part of your meal and be served smaller amounts.

20. Maintain a healthy body weight and feel good • Being overweight increases your risk for a wide range of diseases including heart disease, diabetes and certain cancers. • Excess body fat results when you eat more calories than you are using up. If you are very active, you can eat more.

23. Vitamin and mineral supplements are no substitutes for good eating habits. • The majority of people will meet all their nutritional requirements by following the basic guidelines out lined in the balanced diet chart or food pyramid.

24. Enjoy a variety of Foods • Emphasize cereals, breads, other grain products, vegetables and fruits • Choose lower fat dairy products, leaner meats, and foods prepared with little fat • Achieve and maintain a healthy body weight by enjoying regular physical activity and healthy Eating • Limit salt, alcohol and caffeine

25. Start now! - and make small changes • Making gradual changes in the lifestyle are much easier than taking a big jump all at once. • To start on the road to healthy eating, pick one tip and work on it for a couple of weeks. When you feel comfortable with that, move on to the next one.If you want to know how your current diet is, write down the foods and drinks you eat at meals and as snacks for the next three days. • Use that as a guide to focus on problem areas. Check your diet again in 3 months & see if your diet has improved.

26. THANK YOU for your attention