Smart Diet For Teens
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Transcript of Smart Diet For Teens
Smart Diet for Teens
A Health Education project by
The Federation of Obstetric & Gynecological Societies of India (Adolescent Health Committee)
&
Emcure Pharma
3 Basic Principles of Diet
QuantityFood intake
based on natureof work and
physical activity.
QualityAll food groups to
be included inorder to make it
nutritionally adequate.
RegularityShort frequentmeals(4-5)arepreferred than
large bulkymeals.
Foods RecommendedFoods Recommended
Unpolished rice, Unpolished rice, wheat, jowar, bajra, wheat, jowar, bajra, ragiragi
Chapatis, bhakri, Chapatis, bhakri, whole wheat bread, whole wheat bread, dalia, rawa Vermicellidalia, rawa Vermicelli
Cornflakes, Cornflakes, wheatflakes, musseli, wheatflakes, musseli, oats, riceflakesoats, riceflakes
Foods To Be Foods To Be
RestrictedRestricted
Polished rice Polished rice
especially basmatiespecially basmati
Products made from Products made from
maida-like: bread, maida-like: bread,
noodles, pastas, noodles, pastas,
biscuits, cakes and biscuits, cakes and
pastriespastries
Cereals and Cereal ProductsCereals and Cereal Products
Pulses and LegumesPulses and Legumes
2-3 Servings of dals / sprouts will help to give you 2-3 Servings of dals / sprouts will help to give you
enough proteins from vegetarian sources.enough proteins from vegetarian sources.
Tur dal, Moong dal, Lentils, Chana dal, dry peas, Tur dal, Moong dal, Lentils, Chana dal, dry peas,
whole moong, mothbeans, chawli, whole chana, whole moong, mothbeans, chawli, whole chana,
rajmah and soyabeansrajmah and soyabeans …………are the various pulses …………are the various pulses
and legumes that can be eaten in form of number of and legumes that can be eaten in form of number of
preparations.preparations.
Use skim milk by defatting the Use skim milk by defatting the normal cow milk.normal cow milk.
Curd, buttermilk, unsweetened Curd, buttermilk, unsweetened lassi made out of skim milk will lassi made out of skim milk will add to the proteins in the diet add to the proteins in the diet and are easier to digest.and are easier to digest.
Paneer made out of skim milk Paneer made out of skim milk is a good option for is a good option for vegetarians who miss on the vegetarians who miss on the animal protein sources which animal protein sources which have a high biological value.have a high biological value.
Buffalo milk and products like Buffalo milk and products like khoa and cheese are best to khoa and cheese are best to be avoidedbe avoided
Milk and Milk ProductsMilk and Milk Products
Foods RecommendedFoods Recommended Egg whitesEgg whites
Fish like pomfrets, sardines, Fish like pomfrets, sardines,
herring, mackarel, salmon herring, mackarel, salmon
which are rich sources of which are rich sources of
omega-3 fatty acids are the omega-3 fatty acids are the
best choice.best choice.
Lean parts of chicken.Lean parts of chicken.
Preparation style –baked / Preparation style –baked /
steamed / grilled.steamed / grilled.
Foods RestrictedFoods Restricted Yolk of the eggYolk of the egg
Shell fishes- prawns,crabs,lobstersShell fishes- prawns,crabs,lobsters
Organ meats like kidney,liver,brain Organ meats like kidney,liver,brain
etc.etc.
Red meat like mutton, pork,beef etc.Red meat like mutton, pork,beef etc.
Preparations which are rich fried or in Preparations which are rich fried or in
coconut curry.coconut curry.
Fatty parts of chicken.Fatty parts of chicken.
Non-vegetarian FoodsNon-vegetarian Foods
Fruits &Fruits &
VegetablesVegetables
2-3 servings of fruits ,2-3 servings of fruits ,
4-5 servings of variety of 4-5 servings of variety of
vegetables,vegetables,
Provides u with a bunch of Provides u with a bunch of
vitamins & minerals,vitamins & minerals,
that act as anti-oxidants,that act as anti-oxidants,
and keeps your cholesterol in and keeps your cholesterol in
check.check.
Nuts like Nuts like almonds and walnutsalmonds and walnuts are rich in are rich in
Vit E and omega-3 fatty acids , which act Vit E and omega-3 fatty acids , which act
as scavengers in human body.as scavengers in human body.
They are healthy if taken in right They are healthy if taken in right
amounts.amounts.
Other nuts like Other nuts like cashews and pistacashews and pista are are
best to be avoided.best to be avoided.
GroundnutsGroundnuts the most liked munches …the most liked munches …
moderate intake.moderate intake.
Oilseeds like- til, khuskhus, garden cressOilseeds like- til, khuskhus, garden cress
are rich in certain minerals but at the are rich in certain minerals but at the
same time are loaded with fats , hence same time are loaded with fats , hence
must be limited.must be limited.
Nuts like Nuts like almonds and walnutsalmonds and walnuts are rich in are rich in
Vit E and omega-3 fatty acids , which act Vit E and omega-3 fatty acids , which act
as scavengers in human body.as scavengers in human body.
They are healthy if taken in right They are healthy if taken in right
amounts.amounts.
Other nuts like Other nuts like cashews and pistacashews and pista are are
best to be avoided.best to be avoided.
GroundnutsGroundnuts the most liked munches …the most liked munches …
moderate intake.moderate intake.
Oilseeds like- til, khuskhus, garden cressOilseeds like- til, khuskhus, garden cress
are rich in certain minerals but at the are rich in certain minerals but at the
same time are loaded with fats , hence same time are loaded with fats , hence
must be limited.must be limited.
Nuts and OilseedsNuts and Oilseeds
FATS & OILSFATS & OILS•1ml of oil/ fat = 9 kcal1ml of oil/ fat = 9 kcal
•All vegetable oils are cholesterol freeAll vegetable oils are cholesterol free
•Quantity of fat is more important than it’s Quantity of fat is more important than it’s
quality.quality.
•Ideal combination is to use little from all 3 Ideal combination is to use little from all 3
groups.groups.Monounsaturated Monounsaturated
Fats:Fats:
Groundnut, rice bran, Groundnut, rice bran,
mustard , olive oil.mustard , olive oil.
Polyunsaturated Polyunsaturated
fats:fats:
sunflower, safflower, sunflower, safflower,
soybean, corn oilsoybean, corn oil
Saturated Saturated Fats:Fats:
GheeGhee
ButterButter
Coconut OilCoconut Oil
Vanaspati GheeVanaspati Ghee
MargarineMargarine
Healthy Eating HabitsHealthy Eating Habits
Small, regular mealsSmall, regular meals
Select portion sizesSelect portion sizes
Eat slowly, chew well, Eat slowly, chew well,
take smaller bitestake smaller bites
Make the right choices, Make the right choices,
read food labelsread food labels
Do not combine meal times Do not combine meal times
with other activities such as with other activities such as
TV viewing, reading, etc.TV viewing, reading, etc.
CCancel out the crash diets, fads, pills, etc.ancel out the crash diets, fads, pills, etc.
HHave a balanced dietave a balanced diet
AA lways drink lots of water and other fluids, lways drink lots of water and other fluids,
but avoid fizzy soft drinks.but avoid fizzy soft drinks.
NNever skip any meal in an effort to lose ever skip any meal in an effort to lose
weight. weight.
GG et up and go, keep moving, be et up and go, keep moving, be
active.active.
EE at a wide variety of foods. at a wide variety of foods.
ChangeChange
Do we need to have sugar?Do we need to have sugar?
No. Not necessary.No. Not necessary.
Restrict or limit simple sugars.Restrict or limit simple sugars.
Jaggery better than sugar.Jaggery better than sugar.
Artificial sweetness to be avoided by Artificial sweetness to be avoided by
teenagers unless medically indicatedteenagers unless medically indicated
Do we need to have salt?Do we need to have salt?
Yes - Necessary.Yes - Necessary.
Cut off excess sodium from the diet Cut off excess sodium from the diet
by avoiding use of preservatives, by avoiding use of preservatives,
ajinomoto, baking soda, sauces, ajinomoto, baking soda, sauces,
papad and pickles.papad and pickles.
Avoid use of salt substitutes.Avoid use of salt substitutes.
Avoid use of table salt.Avoid use of table salt.
Water - Is it important?Water - Is it important?
10-12 glasses of water per day is essential.10-12 glasses of water per day is essential.
It helps in detoxifying the body by excreting It helps in detoxifying the body by excreting
the wastes in the form of urine.the wastes in the form of urine.
Choose Healthy Drinks Cocunut water, lime juice, buttermilk, neera, panha,
kokam sarbat
Natural vitamins and minerals.
No preservatives.
Helps detoxification
Say no to Aerated Drinks
Excess sugar,caffeine,colour
Excess calories
Promotes tooth decay
Calcium depletion from bones
Fast Food Kills Fast
Dense Calories, salt, fats
Eating out - Problems
Eating out - Problems
Hyperacidit
y
Diarrhoea
Jaundice
Typhoid
Cholera
Amoebiasis
No Substitute to a wholesome diet
Advantages of balanced diet
Good nutrition for proper growth & height. Prevents deficiencies. Ensures good health, glowing skin and hair. Ensures high fitness level. Strengthens immune system. Improve concentration and ensures better
grades
Calorie Requirements
BOYS 10-12YRS 2190
CALS
GIRLS 10-12YRS 1970 CALS
BOYS 13-15YRS 2450
CALS
GIRLS 13-15 YRS 2060 CALS
Benefits of Exercise
Benefits of Exercise
Exercise regularlyExercise regularly Select activities that you enjoySelect activities that you enjoy If not possible at a stretch,If not possible at a stretch,
exercise in partsexercise in parts Start slow and increase Start slow and increase
graduallygradually Limit TV and computer Limit TV and computer
activities activities Instead engage in family - Instead engage in family -
activities or household chores.activities or household chores.
Exercise Is Important
Improves strength and
endurance
Helps build healthy bones
and muscles
Helps control weight &
menstrual problems
Be physically active for at
least 30 minutes most days
of the week
What is FOGSI ?
Federation of Obstetric & Gynaecological
Societies of India
More than 22,500 gynecologists and more
than 195 Societies all over the country
Dedicated to Women’s Healthcare and
health awareness
This program is conducted by The
Adolescent Health Committee of FOGSI &
Emcure Pharma
No longer Children, Not Yet Adults
Adolescence
10-19 years
Youth
15-24 Years
Young people
10-24 Years
Adolescence : Introduction
Transition period between
childhood and adulthood.
Period of enormous physical
and psychological changes.
Medically adolescents are
“at risk” for various health
concerns.
Adolescents in India : Facts
22% of India's population are
adolescents (census 2001).
Girls make up 47% of adolescent
population.
50 % of girls are married by 18 yrs.
Anemia and malnutrition are widely
prevalent …more so in girls.
Why adolescents require good nutrition?
Growing phase of life
Need energy for work and play
Girls start menstruating
Are the future of the… family,
society, country
Adolescent nutrition : Increased needs
Adolescents gain upto
50% of their adult weight
20% of their adult height
50% of their adult bone/muscle mass
Adolescent girls need additional iron to compensate for menstrual blood loss
The vicious circle
Nutrition
Growth
Health
Malnutrition
GrowthRetardation
Disease
Why Nutritional Anemia ?
Poor dietary intake of iron rich vegetables and food
Bad cooking habits (over boiling, removing husk etc)
Worm infestations & infections viz. malaria & TB etc.
Deficiency of iron, Vit B12, folic acid
Anemia :Magnitude
Hb < 12gm% (WHO)
50 % in boys, 65 % in girls
Iron from food helps to form Hemoglobin which is
present in Red Blood Cells
Oxygen from the air enters the body through the
lungs, gets attached to hemoglobin and circulates
throughout the body.
If there is less hemoglobin there is less Oxygen in
the body leading to poor health, repeated
infections and tiredness.
Infection
Lack of Concentratio
n
Weakness
Irritability
Palpitation
Fatigue
Dizziness
SymptomsSymptoms
Clinical FeaturesClinical FeaturesPallor of
skin, tongue, conjunctiva
Edema
PlatynychiaKoilonychia PlatynychiaKoilonychia
Glossitis
Stomatitis
Tachycardia
Soft ejectionsystolic murmur
Signs
Consequences of anemia : Girls & Boys
Stunted growth
Tiredness & weakness
Lack of concentration
Poor scholastic performance / poor grades
Breathlessness
Increased susceptibility to infections
Consequences of Anemia in Pregnancy
High risk pregnancy
Miscarriages
Low birth wt babies
Preterm delivery
Excessive bleeding
Infection
Important cause of maternal death
Prevention of anemia
Dietary advice
Health education
Iron and folic acid supplementation
Treatment of worm infestations
& infections
Iron rich foods
Veg Green leafy
vegetables Papaya Jaggery Beet root Banana Dates Nachni
Non-veg Eggs Liver
Treatment of anemia
Iron therapy
Oral (Fe salts) Ferrous gluconate,
ferrous fumarate, ferrous succinate,
ferrous sulphate, Ferrous Ascorbate
Parental (Fe dextran/sorbitol/sucrose)
Folic acid (oral)
Blood transfusion
Advantages of Ferrous Ascorbate
Highest elemental iron content
Highest absorption of iron
Highest bioavailability
Gives a mean Hb rise of 2.37gm% with just one tablet within 45 days.
Milk 600 mg / 500 ml (whole or skimmed)
Cheese / Paneer Yoghurt / Dahi Spinach / Cabbage Bananas / Grapes Kidney beans ( Rajma ) Soybeans Peanuts / walnuts
/ almonds Water chestnuts
( shingoda )
Diet Rich in Calcium
Energy BalanceEnergy Balance
Energy Input = Energy Energy Input = Energy outputoutput
NORMALNORMAL
Energy input < Energy Energy input < Energy outputoutput
THINTHIN
Energy input > Energy Energy input > Energy outputoutput
FATFAT
Obesity
Why Obesity ?
Junk food (Pizzas, Burgers, French fries)
Sedentary lifestyle
Genetic factors
Hormonal problems
No exercise
Couch potatoes (TV / Computer)
Problems of Obesity
Obese children have . . .
2.5 times risk of having high BP
8.5 times risk of being hypertensive adults
May develop diabetes early in life
High cholesterol in blood
Association with polycystic ovarian syndrome
Irregular menstrual periods.
BMI > 35 – Medical help is needed
Emotional problems – Bullying / teasing
by others
Anxiety
Poor social skills
Obesity
Therapy
Dietary restriction, better food selection
Increase physical activity and exercise
Reduce sedentary behaviour
Change of life style for the whole family
Reduce TV viewing and computer games
Are these your role models ?
Thin is not always Healthy !
Eating DisordersEating Disorders
Pathological eating is of
two types
Anorexia nervosa
Bulimia nervosa
Commoner in white race
and middle and higher
socioeconomic strata
Weight loss occurs to the degree of 25% or 15% below normal for age and height
Behavioral abnormalities
Attitude of denial
Distorted body image
Abnormal food handling
Eating DisordersEating Disorders
Problems / Sequelae of Eating DisordersProblems / Sequelae of Eating Disorders
Self-starvation
Malnutrition
Protein deficiency
Severe loss of fat stores
Multiple vitamin deficiencies
Delayed puberty
Scanty, irregular periods
Do you want to become Miss India ?
Moral of the Story
Beauty and Brain require Good Health
Good Health and Good Nutrition go
hand in hand
Good eating habits and daily exercise
are important for physical, mental and
social health
Professions
Actress, Artist, Business woman, Banker,
Beautician, Chef, Computer Professional,
Clerk, Doctor, Dancer, Engineer, Fashion
Designer, Farmer, Homemaker, Journalist,
IAS Officer, Industrialist, Lawyer, Manager,
Mother, Model, Mechanic, Nurse, Pilot,
Police Officer, Pharmacist, Politician, Sports
Woman, Religious Leader, Singer, Teacher,
Writer ………
Career and marriage can be successful only with good health
Do’s
Well balanced diet
No junk foods
Good personal hygiene
Timely immunization
Education and career development
Adequate exercise
Sex education
Appropriate medical advice
Dont’s
Fast food
Crash diets
Malnutrition
Illiteracy
Lack of hygiene
High risk/unsafe sexual practices
Sedentary lifestyle…couch potatoes
Addictions (alcohol, smoking, tobacco, drugs)
Violent behavior
““We must nurture today's youth,We must nurture today's youth,
for a prosperous tomorrow”for a prosperous tomorrow”Enlightened minds Enlightened minds
Dr. A P J KalamDr. A P J Kalam
Concept design by
Dr. Ashwini Bhalerao-GandhiChairperson, Adolescent Health Committee, FOGSI,
(2004-08)&
Mrs. Jyoti Lalwani(Consultant Dietician)
Associates:Dr. Ameya PurandareDr. Gauri Karandikar
Developed by Dr. Roza Olyai - Chairperson, Adolescent Health Committee, FOGSI (2009-11)
Special Thanks : Emcure Pharma(Makers of Orofer XT & Obecure)
Concept design by
Dr. Ashwini Bhalerao-GandhiChairperson, Adolescent Health Committee, FOGSI,
(2004-08)&
Mrs. Jyoti Lalwani(Consultant Dietician)
Associates:Dr. Ameya PurandareDr. Gauri Karandikar
Developed by Dr. Roza Olyai - Chairperson, Adolescent Health Committee, FOGSI (2009-11)
Special Thanks : Emcure Pharma(Makers of Orofer XT & Obecure)