Diet Exercise Metabolic Syndrome

Energy Requirement (Kcal/Kg IBW/day) Activity Obese Normal Underweigh t Sedentary 20-25 30 35 Moderate 30 35 40 Heavy 35 40 45-50 Carbo and fiber The carbohydrate intake should be approximately 50-60% of total calorie intake. The quantity and quality of carbohydrate is important Complex carbohydrates should be preferred over refined carbohydrates Low Glycemic index (GI) carbohydrate foods should be preferred Root vegetable should be consumed in moderation as they have a high glycemic index The total dietary fibre recommended is 25 to 40 g/day A minimum of five servings of vegetable and fruit/day i.e. approximately 400-500 gms per day with at least 3 vegetable and 2 fruit portions. Fruits should be eaten whole preferably with the skin whenever feasible instead of fruit juices. The cereal, pulse, vegetable, salad and fruit group includes foods which are evidently higher in dietary fibre. Simple sugars like direct sugar, sugarcane juice, sweetened carbonated beverages, fruit juices with added sugar and sugar syrups should be avoided. Fiber and Complex Carbo Whole grains and pulses Vegetables & Fruits - All colours Nuts and seeds Mediterranean diet :Good quality fat , low in energy and high in fiber, high in fruits ,vegetables, & whole grains gives CHD reduction by 80 % Stroke reduction by 70 % T2DM reduction by 90 % Protein Protein intake is based on body weight. Normal adults, 1 g/kg/day, with mixed protein sources. OR 10–15% of the total calories/day for sedentary to moderately active individuals. Recommended protein sources: a. Non-vegetarian: egg white, fish, and lean chicken. b. Vegetarian: soy, pulses, whole grams ,low fat milk, products like curds and cheese. Fat Recommendation Total fat not more than 30 % En SFA’s not more than 10% SFAs should be < 7% of total energy/day. If LDL cholesterol of ≥ 100mg/dl, Essential PUFAs , LA (n6) should provide 5-8% of total energy/day ALNA(n3)should be 1-2 % of total energy/day. Optimal ratio of LA/ALNA(n6/n3) should be 5-10. Long chain n-3 PUFAs should be obtained from fish.

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Transcript of Diet Exercise Metabolic Syndrome

Energy Requirement (Kcal/Kg IBW/day)

ActivityObeseNormalUnderweight

Sedentary20-253035

Moderate303540

Heavy354045-50

Carbo and fiber The carbohydrate intake should be approximately 50-60% of total calorie intake. The quantity and quality of carbohydrate is important Complex carbohydrates should be preferred over refined carbohydrates Low Glycemic index (GI) carbohydrate foods should be preferred Root vegetable should be consumed in moderation as they have a high glycemic index The total dietary fibre recommended is 25 to 40 g/day A minimum of five servings of vegetable and fruit/day i.e. approximately 400-500 gms per day with at least 3 vegetable and 2 fruit portions. Fruits should be eaten whole preferably with the skin whenever feasible instead of fruit juices. The cereal, pulse, vegetable, salad and fruit group includes foods which are evidently higher in dietary fibre. Simple sugars like direct sugar, sugarcane juice, sweetened carbonated beverages, fruit juices with added sugar and sugar syrups should be avoided.

Fiber and Complex Carbo Whole grains and pulses Vegetables & Fruits - All colours Nuts and seeds

Mediterranean diet :Good quality fat , low in energy and high in fiber, high in fruits ,vegetables, & whole grains givesCHD reduction by 80 % Stroke reduction by 70 % T2DM reduction by 90 % Protein Protein intake is based on body weight. Normal adults, 1 g/kg/day, with mixed protein sources. OR 1015% of the total calories/day for sedentary to moderately active individuals. Recommended protein sources: a. Non-vegetarian: egg white, fish, and lean chicken. b. Vegetarian: soy, pulses, whole grams ,low fat milk, products like curds and cheese.

Fat Recommendation Total fat not more than 30 % En SFAs not more than 10% SFAs should be < 7% of total energy/day. If LDL cholesterol of 100mg/dl, Essential PUFAs , LA (n6) should provide 5-8% of total energy/day ALNA(n3)should be 1-2 % of total energy/day. Optimal ratio of LA/ALNA(n6/n3) should be 5-10. Long chain n-3 PUFAs should be obtained from fish. Cis MUFAs should provide 10-15% of total energy/day. TFAs should be 3 sets of >12 repetitions targeting major muscle groups2-3 days