SCIENTIFIC CONCEPTS

NUTRITIONALMANAGEMENT

ONE WHO EATS

ONE TIME YOGI

TWO TIMES BHOGI

THREE TIMES ROGI

FOUR TIMES NO MORE

EAT NUTRITION, BALANCED, SATTVIC & MODERATE DIET FOR HEALTH & PROGRESS IN YOGA

WE ARE WHAT WE EAT

ANNAMAYA KOSAOPERATIONS

DIET

YOGA & DIET

YOGA

&

DIET

NUTRITION

BODY - GIFT OF GOD

BODY OF CAR

& ITS ENGINE

ENGINE IS WITHIN US

FUEL BY NUTRITION

OBJECTIVE

SARIRAMADYAM

KHALU DHARMA SADHANAM

WELFARE OF THE BODY PRIMARY MIND ALSO WILL BE SOUND ONLY IN A HEALTHY BODY

PROPER

NUTRITION

IS THE SECRET OF

THE HEALTHY BODY

DEFINITIONS

• NUTRITION :IS THE SCIENCE OF FOOD AND

HOW THE BODY USES IT.

• NUTRIENTS : WHICH NOURISHES THE BODY

• DIET : IS THE SCIENCE OF FEEDING PEOPLE

ACCORDING TO THEIR REQUIREMENTS

FUNCTIONS OF FOOD

• PHYSIOLOGICAL

• PSYCHOLOGICAL

• SOCIAL

CLASSIFICATION OF FOOD

• ENERGY YIELDING

• BODY BUILDING

• PROTECTIVE

BUTTER

BUTTER BUTTER

28

BALANCED DIETBALANCED DIETBALANCED DIETBALANCED DIET

RICE,WHEAT,RAGI,JAVAR ETC

LEGUMES &PULSES VEGETABLES & FRUITS

SUGAR FATS & OILS

MILK & MILK PRODUCTS

NM 5

29

BALANCED DIETBALANCED DIETBALANCED DIETBALANCED DIET

BALANCED DIET IS ONE WHICH PROVIDES ALL THE REQUIRED NUTRIENTS IN PROPER PROPORTION

(QUALITY & QUANTITY)

300 TO 400 GRAMS OF CEREALS

LIKE RICE, WHEAT, RAGI, JOVAR

300 TO 400 Gms OF VEGETABLES

100 Gms OF FRUITS

300 ML OF

MILK & MP

60 gms OF

PULSES

20-25 gms OF

SUGAR

10-15 gms FATS & OILS

FOOD PYRAMID

CALORIE THEORY

1. PHYSIOLOGICAL CALORIE

= 1 KILO CALORIE

ENERGY NEEDED TO HEAT 1 KG OF

WATER BY 1 DEGREE C

CALORY EQUATIONSENERGY REQUIRED

=ENERGY CONSUMED + ENERGY SPENT

FOOD WE EAT ACTIVITY

OBESE PERSONS:

ENERGY CONSUMED > ENERGY SPENT

UNDERWEIGHT PERSONS =

ENERGY SPENT > ENERGY CONSUMED

POINTS TO PONDER

• EAT TO LIVE AND NOT LIVE TO EAT

• EAT A HEALTHY DIET CONSISTING OF LOTS OF GREEN LEAFY VEGETABLES, FRUITS, PULSES etc

• USE WHOLE GRAMS - THEY ADD TO THE FIBRE.

• USE SPROUTS - GOOD SOURCE OF VITAMINS

• COUNT YOUR CALORIES.

• USE COMPLEX CARBO HYDRATES LIKE WHEAT etc AS THEY ADD TO FIBRE

• USE COMBINATION OF PUFA & MUFA

• USE UNREFINED FLOURS & OILS

RECOMMENDED DIETORY ALLOWANCES BODY WT KCAL PROTEIN FAT

ADULT MAN 60

SEDENTORY 2425 60g 20g

MODERATE 2875

WOMEN 50

SEDENTARY 1875 50g 20g

MODERATE 2225

CHILDREN

BOY 16-18 57 2640 78g 22

GIRL 16-18 50 2060 63g 22

LIMITATIONS OF CALORIE THEORY

• CONCEPT OF THE WEST ASSESS LONG BACK.

• CHANGE IN INTAKE AND EXPENDITURE

• SOME PEOPLE IN INDIA LIKE YOGIS EAT JUST 200 - 500 CAL & SPEND 2000 CALORIES. STILL NOT LOOSE WEIGHT. WHY ?

PROMOTE VEGETARIANISM

• AN ENGLISHMAN WHO TURNED A VEGETARIAN WHEN ASKED WHY HE SAID I DON’TWANT MY STOMACH TO BE THE GRAVE YARD OF DEAD ANIMALS.

THIS SAYS IT ALL

DO YOGA REGULARLY

• EAT A VEGETARIAN NUTRITIOUS SATVIC DIET.

• WHICH IS FULL OF VITALITY STRENGTH HEALTH PURITY STAMINA AND GIVES YOU CHEERFULNESS, HAPPINESS AND GOOD APPETITE

• COUNT WHAT YOU EAT

• BEWARE - 100 KCAL EXCESS /DAY CAN INCREASE YOUR WEIGHT BY 4 Kg/YEAR.

• NO ONE KNOWS YOU BETTER THAN YOURSELF.

SELF HELP

• NO ONE CAN EAT FOR YOU

• NO ONE CAN LOOSE WEIGHT FOR YOU

• NO ONE CAN THINK FOR YOU

•NO ONE CAN TAKE MEDITATION FOR YOU

•NO ONE CAN STOP BAD HABITS FOR YOU

•NO ONE BUT YOU CHANGE YOURSELF.

NM 6

•TAMAS - GROSSEST, LETHARGIC

•RAJAS - DYNAMIC, RUSHY

•SATTVA - MATURE, COMPOSED

GUNAS:

THE TOOL FOR CLASSIFICATION

SATVIC FOOD

AYU SATVA BALAROGYA

SUKHA PREETHIR VIVARDHANAHA

RASYA SNIGDHAH STIRAH HRDYAH

AHARA SATVIKA PRIYA

B.G 17-8

FOOD OF SATTVIC:

FULL OF VITALITY PURITY

STRENGTH STAMINA

HEALTH HAPPINESS

CHEERFULNESS GOOD APPETITE

OLEAGINOUS SUBSTANTIAL

LIKABLE

RAJASIC FOOD

KATVAMLA LAVANA TYUSNA

TIKSNA RUKSA VIDAHINAH

AHARA RAJASASYESTA

DUKHA SOKA MAYA PRADAH

BITTER SOUR

SALINE STEAMING HOT

PUNGENT DRY

BURNING

FOOD OF RAJASIK

FOOD OF TAMASIC

YATAYAMAM GATARASAM

POOTI PARYUSITAM CA YAT

UCCISTAMAPI CAMEDHYAM

BHOJANAM TAMASAPRIYAM

1. OLD FOOD: CANNED, STORED FOOD

2. DEVOID OF TASTE AND ESSENSE: OLD ROTIS, PUTRIFIED RICE

3. FOUL SMELLING STINKING FOOD: PULAVS, PRAWNS

FOOD OF TAMASIK:

4. STALE FOOD: FERMENTED DRINKS

5. LEFT OVER: REFUSE, LEFTOVER FOOD

6. IMPURE FOOD: FILTHY FOOD, NOT SUITED FOR HUMANS

•STRUCTURALLY MAN IS NOT A CARNIVORE BUT IS FRUGIVORE

•VEG: DIRECTLY ENERGY IS OBTAINED

VEG AND NON-VEG:

NM 8

•NON VEG: SECOND HAND

•THEREFORE NEEDS MORE

VITAL ENERGY FOR

DIGESTION.

•BUT A VEG CAN BE MORE

TAMASIK THAN A NON VEG.32

MIND OVER MATTER

•STRONG MIND CAN DIGEST THE MOST TAMASIK FOOD

•WEAK MIND NEEDS A BALANCED SATTVIC FOOD

MIND

DIET

YOGA & DIET FOR BETTER HEALTH

• YOGA & DIETARE COMPLIMENTARY TO EACH OTHER. DIET HELPS FAR PROGRESS IN YOGA.

• YOGA HELPS IN BETTER DIGESTION, OBSERVATION & ASSIMILATION OF NUTRIENTS DUE TO TUNING UP OF ORGANS.

SUMMARY

Jaisa anna Vaisa man

pahala sukh swastha sarir

• HEALTH IS WEALTH

• SOUND MIND IN A SOUND BODY

YOGA & DIET

• NUTRITIOUS• SATTVIC• BALANCED• MODERATE• DIGESTIVE• PROFESSION NEED BASED• CALORIE NEED BASED

VEGETARIANISMNUTRITIOUS DIET

• FRESH FOODS, LESS OF OIL, LESS OF CALORIES, MORE VEGETABLES, LOT OF GRAINS OR PULSES, LOT OF FIBRES (VITAMINS & MINERALS)

CHOOSE YOUR FOOD

TO SUIT YOUR

PROFESSION

NEED BASED DIET

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