Role of diet in lifestyle disorders(a disease caused by how you live your life)

Ishita KanugaClinical Nutritionist

What is health?• Health is a state of complete physical, mental and social

well-being and not merely the absence of disease or infirmity

WHO Guidelines

Importance of healthy eating

• Physical Growth• Body Image • Brain Development• Daily Activities• Prevention of Diseases• Sense of well being

What is nutrition?

• The process by which living organisms obtain food and use it for growth, metabolism, and repair

• IMPORTANT NUTRIENTS:Carbohydrates, Protein, Fats, Vitamins & Minerals, Fiber, and water

What is balanced nutrition?

• A diet which matches the nutrient & energy requirements regardless of its age & lifestyle

A Balance diet should provide

CHO

Protein

Fat

CHO: 55- 60%1gm = 4 Kcal

Protein: 20 %1 gm = 4 kcal

Abundance of nutrients (fats & sugar) Youngest customer in the business

Lack of Physical Exercise Emotional Distrubances

Today’s lifestyle

Life style disorders• Obesity• Diabetes• Gastrointestinal Problems• Heart Diseases• Hypertension• Some types of cancer• Depression

– The specialty of the above diseases are it takes years to develop & if occurred once, is not easy to cure.

– According to WHO, world deaths from lifestyle diseases will double by 2015

Teenage & diet / obesity

• Pizza ~ Burger ~ Sandwich• Aerated drinks / Preserved Juices• Coffee / Cocktails / Mocktails• French Fries• Vada-pav

Nutrition guidelines for type 2 diabetes

• Lose weight if you are overweight• Exercise to promote or maintain weight loss• Monitor carbohydrate intake to maintain blood sugar

control• Increase complex carbohydrates in diet - whole fruits,

vegetables, whole grains, legumes, and low-fat or skim milk

Hypertension & type 2 diabetes

• The current obesity epidemic contributes to hypertension and type 2 diabetes.

• Losing as little as 2 kgs can contribute to reducing hypertension and improving glucose sensitivity.

Nutritional guidelines for hypertension• Maintain normal body weight for adults

– BMI 18.5-24.9 kg/m2• Reduce sodium intake to no more than 100 mmol/day (1 tsp = 6 gms)• Regular physical activity – at least 30 minutes most days of the week• Limit alcohol consumption• Maintain adequate potassium intake – fruits, coconut water, lemon etc• Reduce saturated fat and total fat in diet• Restrict intake of papad, pickle, bakery products, chinese food, chips,

ready to eat packets, salted peanuts, soda etc

Cardio-vascular diseases Modifiable Factors Non-Modifiable Factors

1. Obesity 1. Heredity2. Lipids 2. Age3. Diabetes 3. Sex4. Homocystiene5. Uric Acid6. Alcohol7. Life Style8. Stress9. Tobacco

Major types of fatty acids in fats and oils

Trans fatty acids

• Trans fat is an unsaturated fatty acids produced by Hydrogenation which converts vegetable oils to semi-solid fats

• Trans fats are dangerous for heart and pose certain types of cancer

Trans fatty acids

• Avoid vanaspati ghee, all bakery products & restaurant punjabi cuisine– Limit use of packaged crackers and cookies– Limit use of commercial bakery products like cakes, cookies, etc– Read food labels for trans fats

Food label

Claim on food label

• PER SERVING• CALORIE FREE – LESS THAN 5 KCAL• SUGAR FREE – LESS THAN 0.5 GMS. • FAT FREE – LESS THAN 0.5 GMS.• CHOLESTEROL FREE – LESS THAN 2 MG OF CHOLESTEROL• SODIUM FREE – LESS THAN 5 MG OF PURE SODIUM• HIGH FIBER – 5 GMS OR MORE

Antioxidants

Planning a meal• Proportions and timings are important

– Portions at each meal should be balanced and proportionate– Eat at regular intervals

08:00 AM 10:30 AM

01:00 PM 04:00 PM 08:00 PM 09:30

PM

Disclaimer: Size of circle indicates size of meal

Lifestyle modification• Chew food well• Minimal processing & processed foods. Prefer boiling,

roasting, baking, grilling methods• Enjoy simple meals• Avoid Cold drinks, soda, bakery items, punjabi cuisine etc• Keep yourself hydrated• Regular Exercise• Avoid heavy meals at night• Do not skip break fast, take early dinner

How to tame food cravings

• Variety & portion control• Do not skip breakfast• Keep your self hydrated• Eat plenty of fiber foods like whole fruits, vegetables etc

in between meals• Reduce stress• Avoid fasting and feasting• Sugar, caffeine and alcohol are appetite stimulants

Calories of

Healthy foods

Cheese burger - 461 kcal vs

banana (1 no) – 100 kcal

Pizza – 242 kcal (1/8 size “12 inch”) vs

fulka roti (1 no) – 60 kcal

Soft drinks (330 ml) – 150 kcal vs

milk (2% fat – 100ml)– 50 kcal

French fries (100 gms) – 319 kcal vs

mix boiled kathol (100 gms) – 100 kcal

Samosa (2 nos) – 170 kcal

Gulab jamun (2 nos) – 250 kcal

Dairy milk (42 gm) – 115 kcal

Small size pop corn – 300 kcal

Lifestyle message“IF IT TASTES GOOD, IT'S TRYING TO KILL YOU”

“ITS BETTER LATE THAN NEVER”

Thank you !