Diet Nutrition by Apollo Doctors
Uploaded by
manju khammaDiet Nutrition by Apollo Doctors
Uploaded by
manju khammaVINITHA KRISHNAN
Sr. DIETICIAN
APOLLO HOSPITALS
CHENNAI
HEALTHY EATING
&
HEALTHY LIFE
NUTRITENTS
NUTRIENTS ARE SUBSTANCES PRESENT IN
FOOD AND ARE IMPORTANT FOR GOOD
HEALTH AND NORMAL GROWTH THEY ARE:
•CARBOHYDRATES
•PROTEINS
•FATS
•VITAMINS
•MINERALS
•FIBRE
•WATER
BALANCED DIET
•A BALANCED DIET IS THE ONE
WITH ALL THESE NUTRIENTS IN
RIGHT PROPORTIONS.
•CHOOSE FOOD FROM THE
FOLLOWING FOOD GROUPS AND
BALANCE YOUR DIET.
ENERGY
GIVING
FOODS
CEREALS,
MILLETS,
JAGGERY, ROOTS,
TUBERS, OILS,
GHEE
PROTECTIVE FOODS
(VITAMINS AND MINERALS)
FRUITS,
VEGETABLES,
PARTICULARLY LEAFY
VEGETABLES,
YELLOW AND ORANGE
COLOURED FRUITS
AND
VEGETABLES AND
CITROUS FRUITS.
FIBRE
RICH
FOODS
GOODNESS OF FIBRE
- RELIEVES CONSTIPATION
- GIVES SATIETY VALUE TO THE FOOD
- DELAYS THE ABSORPTION OF
CHOLESTROL
AND GLUCOSE IN BLOOD.
CALORIE CONTENT
1 gm of fat - 9
calories
1 gm of CHO - 4 calories
1 gm of protein- 4 calories
WHAT YOU EAT IS
REFLECTED IN YOUR BLOOD
YOU ARE WHAT YOU EAT
INVISIBLE FATS
(OR)
HIDDEN FATS
ANIMAL FOODS
- MILK AND MILK PRODUCTS
- FLESHY FOODS
- ORGAN MEATS
- FISH
- SHRIMP & PRAWN
- EGGS
UNDERSTANDING
CHOLESTEROL
‘LDL’ - BAD CHOLESTEROL BECAUSE IT
GETS STUCK TO BLOOD VESSELS
EASILY.
‘HDL’ - GOOD CHOLESTEROL IT BRINGS
BAD CHOLESTEROL (LDL) BACK TO THE
LIVER
PUFA CONTENT OF COMMON OIL
SAFFLOWER OIL 75 %
SUNFLOWER OIL 66 %
SOYABEAN OIL 55 %
COTTON SEED OIL 50 %
MAIZE (CORN)OIL 45 %
SESAME(GINGELLY) OIL 42 %
RICE BRAN OIL 35 %
GROUNDNUT OIL 28 %
MUSTARD OIL 25 %
VANASPATHY 6 %
GHEE 4%
COCONUT OIL 2%
DINE TO YOUR HEART’S
CONTENT
• SUBSTITUTE SKIMMED (OR) SEMI
SKIMMED MILK FOR ORDINARY MILK.
• SUBSTITUTE PURIED VEGETABLES OR
FRUITS AS A THICKNER INSTEAD OF
THE TRADITIONAL ROUX, CREAM, OR
EGGS IN SAUCES, SOUPS, STEWS (OR)
PUDDINGS.
• CUT FAT OFF MEAT AND REMOVE
SKIN FROM POULTRY.
• PRE COOK MEAT AND MEAT
STOCK AND ALLOW TO COOL TO
REMOVE SURFACE FAT.
• USE PUFA EVEN FOR BAKING.
• GRIL FOOD.
• USE NON STICK PAN
• AVOID MINCED MEAT
• AVOID BUTTER AND WHOLE FAT DAIRY
PRODUCTS
• TRY REPLACING EACH EGG WITH TWO
EGG WHITES IN RECIPES
• USE SKIMMED MILK INSTEAD OF
COCONUT MILK
SALT INTAKE
NORMAL SALT INTAKE OF INDIANS IS 10-15 gm / day.
LOW SALT DIETS CAN INITIALLY BE RATHER
TASTELESS.
OTHER FLAVOURINGS CAN BE SUBSTITUTED
(OR)
PEOPLE LEARN TO ENJOY THE UNSALTED AND TRUE
FLAVOURS OF FOODS.
WORK GRADUALLY TO REDUCE YOUR IN TAKE
OF SODIUM BY LETTING YOUR TASTES ADJUST
TO LESS SODIUM OVER 3-6 MONTHS PERIOD.
THAT WAY YOU CAN ENJOY YOUR FOOD
AND
THE CHANCES ARE MORE LIKELY TO BE
PERMANENT.
FOOD RICH IN SODIUM CONTENT
CHEESE - SALTED
BUTTER,
MEAT EXTRACTS
- SAUCES
COMMERCIAL
SALAD
DRESSINGS
AJINAMOTO
CONTD………...
BAKING SODA - PICKLES
PAPADS - SALTED SNACKS
COCO - COLA DRINKS,
CHOCOLATES
SOUP CUBES - DRY SALTED FISH
REDUCTION IN SALT IS BEST
ACHIEVED BY CUTTING DOWN
THE USE OF ADDED SALT.
ALTERNATIVE SEASONINGS
TO SALT FREE FOOD
• GINGER - GARLIC - LIMEJUICE
• HONEY - VINEGAR - MINT
• PARSELEY - PEPPER - TILL
• CELERY SEED - CORIANDER
• CURRY LEAVES - ROSEMARY
TIPS FOR HYPERTENSIVE
INDIVUDUALS
• CONTROL WEIGHT
FAT INTAKE - ESP.SAT.FAT
• EXERCISE MUST - BEST WALKING
• STOP SMOKING
• AVOID ALCOHOL
• AVOID TENSION
• RESTRIC HIGH SODIUM FOODS.
INTAKE OF CALCIUM AND POTASSIUM
• MOR HERBS, MORE PALATABILITY.
LOSING WEIGHT - EATING
REGULARLY
THE BEST STRATEGY EITHER FOR
LOSING WEIGHT (OR) FOR
MAINTAINING A HEALTHY WEIGHT
IS TO EAT 3 BALANCED MEALS PER
DAY. LIGHT HEALTHY SNACKS
BETWEEN.
WHEN WE TALK
ABOUT DIETING WE
REALLY MEAN
MAKING A
PERMANENT CHANGE
IN THE WAY YOU
EAT.
TIPS ON WEIGHT REDUCTION
• COMMITMENT TO CHANGE
• SET REALISTIC GOALS
• INCORPORATE EXERCISE INTO
THE PROGRAME
• DEVELOP HEALTHY EATING
PATTERN.
• AVOID AUTOMATIC EATING
• STAY BUSY
• PLAN YOUR MEALS AHEAD OF TIME
• COOK WISELY
• DO NOT SERVE MORE FOOD THAN
(OR) SHOULD BE EATEN.
• LEARN TO EAT SLOWLY AND AT THE
TABLE ONLY.
• AVOID SOCIAL BINGES
• BEWARE OF RAIDS ON THE
REFRIGERATORS
• DO NOT STORE FOOD IN TRANSPARENT
CONTAINERS.
• PRACTICE ADEQUATE STRESS
MANAGEMENT TECHNIQUES.
• MONITOR CHANGES AND REWARD
ACCOMPLISHMENTS.
• THINK POSITIVE.
MAINTAIN BODY WEIGHT
APPROPRIATE FOR YOUR HEIGHT
• BODY WEIGHT IS DIRECTLY
PROPORTIONAL TO CALORIC INTAKE.
• ENERGY INTAKE MINUS ENERGY
EXPENDITURE EXPLAIN GAIN IN BODY
WEIGHT.
• EXCESS DIETARY FAT MAKES YOU
MORE FAT.
CONTD………...
• FAT AROUND ABDOMEN IS MORE
DANGEROUS THAN FAT AROUND
HIPS. KEEP YOUR WAIST LINE
TRIM.
• REFINED FOODS AND EMPTY
CALORIES FROM SUGAR SES BL.
GLUCOSE AND TRY GLYCERIDES.
• WEIGHT REDUCTION SHOULD BE
GRADUAL NOT MORE THAN 0.5 - 1 kg / wk.
• DIET RESTRICTION SHOULD BE
COMBINED WITH EXERCISE.
• REMEMBER 100 CALS IN EXCESS / DAY
CAN YOUR BODY WT APPROXMATELY
4kg IN ONE YEAR.
• BEWARE: COUNT YOUR CALORES, CUT
DOWN FRIED SNACKS & SUGAR.
DIETARY HABITS ARE LEARNT
IN EARLY CHILDHOOD AND ARE
DIFFICULT TO CHANGE
AFTERWARDS.
MOTHERS SHOULD REFRAIN
FROM OVER FEEDING THEIR
CHILDREN
CONQUER HEART DISEASE
THROUGH MODIFICATION IN
YOUR LIFE STYLE
Do you Know?
Daily exercise
(walking, jogging,
cycling, swimming,
playing, aerobics) for
half an hour is more
useful and beneficial
than any (drugs or)
medicines.
Good effects of exercise.
Reduces high B.P… Reduces obesity… Reduces heart attack…Reduces diabetes
Increases good cholesterol in blood…., and generates new blood vessels in the Heart(collaterals).
Do you Know?
That yoga & meditation
practices reduce not
only stress and tension
but also coronary
artery disease and
blood pressure.
Half an hour of yoga &
meditation practice daily is good
for physical, mental and
psycho-spiritual health and
well-being.
Do you Know? Which are favorably acquiring
good habits in:Diet & Nutrition
That a number of
diseases like Heart
Attack, diabetes and
blood pressure can be
reduced significantly by Exercise
only life-style
Relaxation
modifications.
Yoga & meditation
Quitting smoking & avoiding
Negative emotions of life
ie. Anger, hatred, agitation etc.
DIET PRESCRIPTION
EAT FOR A HEALTHY HEART
DON’T EAT YOUR HEART