Welcome to our training ! Module 1 Nutrition

1. Welcome to our training ! Module 1 Nutrition Coimbatore, India

2. Introduction to nutrition • The body needs energy for everything, starting from your brain to work, heart to beat , while you talk and you walk. • This energy comes from the food we eat. • Food provides nutrients that give energy and help body to grow, repair and support life. • No single food provides all the nutrition the body needs. Coimbatore, India

3. Basic elements of nutrition There are six essential nutrients, That body cannot produce on its own and must be provided by food. • Carbohydrates - These are sugars. Major source of energy. • Proteins - Builds and repair body tissues, e.g. muscle. • Fats - Storage form of energy. • Vitamins - Found in fruits and vegetables. Supports body functions.

4. Basic elements of nutrition • Minerals - Found in water and soil. Helps body cells to function normally. • Water - Transports nutrients to cells and remove waste through urine. Regulates body temperature.

5. Carbohydrates • Simple carbohydrates - Digest quickly in the body and gives instant energy. If not used instantly, they get converted into glycogen and fat. • Most of them dont contain nutrients. • Examples: Table sugar, Juice, • Cake, Candy, Soft drinks.

6. Carbohydrates • Complex carbohydrates - Digest Slowly in the body and energy will be released slowly. This is used throughout the day for different work we carry out. They are high nutrients and fiber. Examples: Whole grains, Vegetables, Beans, Peas, Legumes.

7. Fats • Fats from vegetable oils like ricebran oil, sunflower oil, olive oil, mustard oil, sesame oil and Oily fish, Ghee in moderate quantities contains good fats, which are good for heart and brain. • Deep fried oil in bonda, bajji and hydrogenated oil that is present in fast-foods commerical baked goods, are bad fats (transfat) which are harmful.

8. Proteins • Proteins from low fat food like egg, low fat milk cheese, beans, Chicken (without skin), fish and Dal (lentils) are great source of healthy protein. • Proteins from high fat food increases the risk of heart diseases. Examples: Red meat like mutton, beef, full fat milk products

9. Vitamins, Minerals • Fruits and Vegetables are the source of Vitamins and minerals (plants absorb them from soil & water). • Eat the Rainbow to get all the vitamins and minerals, because colours of food indicate the specific nutrients. For example; • Yellow & orange fruits and veggies like citrus fruits, Carrot, Pumpkin contain vitamins C, A and potassium.

10. Vitamins, Minerals • Green fruits and veggies like kale, spinach, avocado contain vitamins K, B, and E and folic acid, potassium • Purple produce on the other hand (eggplant, red cabbage, grapes) contain vitamins C and K. • Red fruits and vegetables (pepper, carrot) contain vitamins A and C, along with minerals folate, calcium.

11. Malnutrition in india and Precautions • Anemia: its common in women and children. foods like liver, chicken, green leafy vegetables, beet root and iron supplements along with these foods can correct this codition. • Vitamin A deficiency: Carrot, pumpkin, spinach and mass dose of vitamin A for children, twice in a year correct this problem.

12. Malnutrition in india and Precautions • Iodine deficiency : Causes thyroid problems, specially in women. It is a must to use iodine salt. • Protein deficiency: Common in village children, Dal(lentils), eggs, milk, fish, beans, soy, peas corrects it.

13. Healthy tips • Drink at least 2 liters of water a day. • Eat seasonal vegetables, fruits and root crops. • Consume milk and milk products, leafy vegetables everyday. • Practice good personal and home hygiene. • Eat clean and safe food. • Avoid consumption of tobacco and alcohol. • Cut down on fat and sugar in your diet. • Good nutrition, daily exercise at least for 30min and adequate sleep for 8 hours

14. Healthy and unhealthy eating Coimbatore, India

15. Our nutrition as of today Too much:Too little: - (bad types of) fat - Vegetables & Salad - Sugar - Nuts & pulses - Salt - Fruit - Meat, sausage - Potatoes - Fastfood - Whole grain products - Energy-rich food Coimbatore, India

16. Goals of nutrition • Nutrition should guaratee well-being and physical productivity • Food needs to provide us with appropriate energy • Food should contain a well-balanced amount of nutritive substances • And finally: Eating should be a pleasure and enjoyment, time to relax and rest! Coimbatore, India

17. Examples of healthy eating • Fatless meat • All types of fish and seafood Coimbatore, India

18. Examples of healthy eating • Lean quark • Milk, Kefir • Fatless cheese • Lean sausage Coimbatore, India

19. Examples of healthy eating • All types of fresh fruit(except for dried fruit) Coimbatore, India

20. Examples of healthy eating • Potatoes, rice, noodles in moderate amounts • Leguminous plants • Oat flakes Coimbatore, India

21. If you want to loose weight, be careful with this type of food: • Oil, butter • Creme Fraiche • Heavy cream • Nuts Coimbatore, India

22. If you want to loose weight, be careful with this type of food: • Alcoholic drinks • Beverages containinglots of sugar Coimbatore, India

23. Healthy eating Eatonlylittle Eat a lot! Coimbatore, India