Diet Management

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Oh God, give us food which does not cause any disease and also gives us strength

- Yahurveda

He, who takes food in proper measure lives a long life and lives without disease, gets strength and alertness of mind. However, his children are born healthy and without any deformity or disease.

- Mahabharata

What is Nutrition ?

Nutrition

are the different processes of taking food or nutrients into

the body and absorbing them.

Nutrients

are substances that provide energy for growth, repair, and

cell development.

How FOOD Becomes YOU

Ingestion

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digestion

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Absorption

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Transportation

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Utilization

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Excretion

Nutrients constituents in food.. supplied to

the body in suitable amounts.

Carbohydrates

Fats

Proteins

Minerals

Vitamins

water

CHOour main source of energy

Proteinsgrowth, repair of muscle & body tissues

Fats energy source, imp in relation to fat soluble vitamins

Minerals inorganic elements in the body & which are critical to its normal functions

Vitaminswater and fat soluble vitamins play important roles in many chemical processes in the body

Water essential to normal body function - as a vehicle for carrying other nutrients and 60% of the human body is water

Roughagethe fibrous indigestible portion of our diet essential to health of the digestive system

NUTRIENTBODY FUNCTIONFOOD SOURCESCarbohydrateEnergy, protein sparing 4kcal/gCereals, pulses, veg, fruitsProtein Growth, repair, energy, enzymes, antibodies, hormonesPulses, meat, fish, milk products, egg,cerealsFat (lipid)Energy, EFA, fat-sol vit, insulation. Fats, oils, meat, fish, nuts dairy productsMineralsSkeletal, growth , blood clotting, immunityDairy, GLV, fruits, whole grainsmeat, veg, legumes, organ meatnutsVitaminsVision, immunity, bone, teeth, metabolism

Height

Weight

Ideal Body Weight:Male : Height (cms) - 100 = ___________ KgsFemale : Height (cms) - 105 = ___________ Kgs

3) BMI (Body Mass Index)

BMI = Weight (Kgs) / Height (m)2

Lets assess ourselves !

BMI (Kg/m2)Presumptive diagnosis 25Obese

4) Body Fat Percentage

5 ) Visceral Fat

MALEFEMALE< 10 %Low< 20 %10 20 %Normal20 30 %20 25 %High30 35 %>25 %Very High> 35 %1-9Healthy10 - 14High> 15Very High

6) BMR (Basal Metabolic Rate)

Male: Wt. (Kg) * 1 * 24 (hrs) = _____ Kcal

Female: Wt. (Kg) * 0.9 * 24 = _____ Kcal

7) Waist

Male: 90 cms

Female: 80 cms

Energy Calculations

1 gm of CHO yields 4 Kcal1 gm of Protein yields 4 Kcal1 gm of Fat yields 9 Kcal1 ml of Alcohol yields-- 7 Kcal (approx.)

Three major types of fat

SATURATED FATS ------- BADMeat, Butter, coconut oil, milk chocolate, creams, Ghee, cheese, whole milkUNSATURATED FATS ------- GOODMonounsaturated (PUFA): olive oil, nut oilsPolyunsaturated (MUFA): corn oil, vegetable oils, soy etc.TRANS FATS -------- BAD Manufactured fats. Liquid Solid (hydrogenation) , Reheating of fat/oil

Food Group Plan/ Food Pyramid

VEGETABLES: 3 TO 5 SERVINGS PER DAY

FRUITS: 2 TO 4 SERVINGS PER DAY

MEAT, POULTRY, FISH, AND ALTERNATES:

2 TO 3 SERVINGS PER DAY

MILK, CHEESE, AND YOGURT: 2 SERVINGS PER DAY

FATS, SWEETS, AND ALCOHOLIC BEVERAGES:

USE SPARINGLY

Read the label carefully

Remember !

Drink plenty of water through out the day

No fasting or feasting

Eat small and frequent meals

Never skip your breakfast

Consume whole grains and pulses often

Minimize the consumption of salt, sugar, fats and oils

Minimum 2 servings of low fat

milk and its products

Cont.

Roasted Channa, Wheat, Bajra, soyabean; Oats ; Butter Milk; Lemon Water; Nuts; Salad; High fiber wheat biscuits; Sprouts; Puffed rice, etc are some healthy snack optionsPrefer boiling, roasting, grilling, baking, steaming over fryingDo some physical activity regularly

for minimum 30 mins.

Keep on setting small and healthy goals !

Welcome to corporate world
- Lean to manage stress

Be Prepared for ChangesFind and protect time to refresh, re-energize and re-motivateAvoid giving in to alcohol, smoking and other substance abusesPositive attitudes towards stressful situations in lifeSit straight and comfortably on your seat, and try breathing exercises Try creative visualization

Cont.

Examine your diet

Lower your salt intake

Lower the intake of refined sugars and carbs

Lower your caffeine intake

Drink lots of water

Get a minimum of 6 8 hours of continuous restTalk things out with someone you trust- a family member or a good friendMake an increased effort to organize your lifeFill your life with fun things to do !!

DIET FOR STRESS MANAGEMENT

1) Eat a wide variety of colorful foods

Make your plate colorful with vegetables and salads. The red, purple, blue, yellow, orange, green vegetables and fruits have loads of vitamin C, beta-carotene and other antioxidants and nutrients that help fight stress.

2) Consume complex carbohydrates instead of simple carbohydrates

They are known to support the optimum levels of serotonin in the brain which increases the feelings of well being and reduces cravings caused by stress. Fiber also helps lower the LDL or 'bad' cholesterol levels.

4) Lean proteins are good for relieving stress

Chicken, fish, lean meats, and tofu are lean proteins that are useful in managing stress. They are good sources of tryptophan which is the building block for serotonin and melatonin, both of which are good stress busters since they support a calm and optimistic mood throughout the day.

3) Eat more of vitamin C and other anti-oxidant foods

Vitamin C promotes serotonin production that helps reduce stress. Vitamin C & E have a therapeutic effect on stress related memory deficits and cognitive dysfunction. Tomato and citrus fruits such as oranges, lemons,

Lime and grapefruit are powerful anti-oxidants.

Strawberries and kale are also rich in vitamin C.

Cottage cheese (paneer) and yogurt are also good sources of tryptophan and calcium.

5) Calcium and magnesium, too, are wonderful stress busters

Magnesium and calcium are two very important minerals for metabolic processes in the body, though both function differently (almost opposite). For example, calcium excites the nerves whereas magnesium calms them down.

6) Onions and garlic are also stress management foods

Rich in potassium and onion is rich in vitamin B6 as well. These nutrients are essential in the production of serotonin, which is known to reduce stress. Vitamin B6 is also essential for production of melatonin that promotes a good night's sleep and epinephrine and non epinephrine that help us respond to stress.

Cont.

7) Quit smoking and avoid alcohol during stress

Smoking and alcohol may give you a high for a short time but ultimately they are nothing but trouble. Alcohol releases excess adrenaline that results in nervousness, lack of sleep and anxiety - all of which promote stress. Similarly, smoking can result in cancer, heart disease, lung diseases and tension which cause further stress.

Exercises

A UNIQUE MEDICAL WELLNESS PROGRAM

Total Wellness

Wellmed considers not only diet and exercise, but many other dimensions of a patients total wellness.Emotional and social health (e.g., positive relationships and social support)A sense of contribution and financial health (e.g., work, career, financial security)Personal growth (e.g., life satisfaction, sense of purpose)Since all of these dimensions can affect a patients health, they are all considered when assessing a clients total wellness.

Wellness: The New Health Goal

Wellness = optimal health and vitalityDimensions of wellnessPhysical wellnessEmotional wellnessIntellectual wellnessSpiritual wellnessInterpersonal and social wellness

You can make Wellness a part of your life by.

Recognizing the Health Risk Factors Annual Medical Check-Up Self AnalysisReducing the Health Risk Factors Lifestyle Modification

THANK YOU

Garima Arora

Wellness Co-ordinator

Intermed Healthcare