https://www.youtube.com/watch?

v=rVN3fPq7HV0
loping a healthy diet for good health
https://www.nhp.gov.in/healthlyliving/healthy-diet
https://www.nhp.gov.in/healthlyliving/healthy
Dietary sources of Energy:

http://www.nutrition-atlas.nin.res.in/nutritionatlas/energynrf.php
atlas.nin.res.in/nutritionatlas/energynrf.php
Dietary sources of Protein:
Dietary sources of Fiber:
Dietary sources of Vitamin A:
Dietary sources of Riboflavin
 http://www.nutrition-
http://www.nutrition
Dietary sources of Folic acid
atlas.nin.res.in/nutritionatlas/folicacidnrf.php
Dietary sources of Vitamin B12:
Dietary sources of Beta-carotene:
Dietary sources of Iron:
y sources of Calcium:
y sources of Alpha Linolenic Acid (Omega-3):
Nutritional Guidelines

http://www.nutrition-atlas.nin.res.in/nutritionatlas/vitc.php
atlas.nin.res.in/nutritionatlas/vitc.php
Tips - Healthy Diet for Good Health

Eating lots of vegetables and fruit – This is one of the most important diet habits. Vegetables and
fruit are packed with nutrients (antioxi- dants,, vitamins, minerals and fibre) and help you
maintain a healthy weight by keeping you full longer.
– Fill half your plate with vegetables and fruit at every meal and snack.

Choosing whole grain foods – Whole grain foods include whole grain bread and crackers, brown
or wild rice, quinoa, oatmeal and hulled barley. They are prepared using the entire grain. Whole
grain foods have fibre,, protein and B vitamins to help you stay healthy and full longer.
– Choose whole grain options instead of processed or refined grains like white bread andpasta.
– Fill a quarter of your plate with whole grain foods.

Eating protein foods - Every day – Protein foods include legumes, nuts, seeds, tofu, fortified soy
beverage, fish, shellfish, eggs, poultry, lean red meats including wild game, lower fat milk, lower
fat yogurts, lower fat kefir and cheeses lower in fat and sodium.
Protein helps build and maintain bones, muscles and skin.
– Try to eat at least two servings of fish each week, and choose plant-based
plant foods
moreoften.
– Dairy products are a great source of protein. Choose lower fat, unflavoured options.
– Fill a quarter of your plate with protein foods.
– Limiting highly and ultra-processed
processed foods
• Some minimally processed foods are okay – These are foods that are slightly changed
in some way but contain few industrially made additives.
– Minimally processed foods keep almost all of their essential nutrients.
– Some examples are: bagged salad, frozen vegetables and fruit, eggs, milk, cheese,
flour, brown rice, oil and dried herbs.
 Making water your drink of choice – Water supports health and promotes
hydration without adding calories to the diet.
– Sugary drinks including energy drinks, fruit drinks, 100% fruit juice, soft drinks
and flavored coffees have lots of sugar and little to no nutritional value. It leads to
weight gain.
– Even though the fruit juice has vitamins and minerals, it has more sugar than
the fruit and less fiber. It is not alternative to fruits.
– When safe drinking water is not available, quench your thirst unsweetened
lower-fat milk, and previ- ously boiled water.

• A healthy diet helps to protect against malnutrition in all its forms, as well as
non communicable diseases (NCDs), including such as diabetes, heart disease,
stroke and cancer.
• Unhealthy diet and lack of physical activity are leading global risks to health.
• Healthy dietary practices start early in life-
life fosters healthy growth and improves
cognitive development, and may have longer term health benefits such as
reducing the risk of becoming overweight or obese.
• Energy intake (calories) should be in balance with energy expenditure.
Changing diet
A diet high in fruits vegetables with some whole grains , peas and
beans, poultry and fish lower the coronary heart diseases.
Switch from trans fats (fried and fast foods) and saturated fats (meat
& diary products) to poly saturated and monsaturated fats is a health
full change.
Resistance for modifying diet
People with high risk diseases must switch to new diet with low fats,
cholesterol, calories and high in fibre
Adherence to new diet falls over time.
Some diets are restrictive , monotonous , expensive
Changes in shopping, meal planning, cooking methods
Lack of health consciousness
Stress and diet
Stress has negative effect on the diet.
Eating Disorders
anorexia nervosa
Bulimia nervosa

orexia nervosa is a condition where people avoid food, severe

trict food, or eat very small quantities of only certain foods.
ey also may weigh themselves repeatedly. Even when
ngerously underweight, they may see themselves as overweig
Anorexia Nervosa

Common symptoms of anorexia nervosa include

Being considerably underweight compared with
people of similar age and height very restricted eating
pat- terns
• An intense fear of gaining weight or persistent
behaviours to avoid gaining weight, despite being
under- weight
• A relentless pursuit of thinness and unwillingness to
maintain a healthy weight
• A heavy influence of body weight or perceived body
shape on self-esteem
• A distorted body image, including denial of being
seriously underweight
• Serious weight loss: 15% below the normal weight
(BMI is <= 17.5)
• The weight loss is induced by avoidance of fattening
foods.
• Amenorrhea in women and loss of sexual interest in
men
• Use excessive exercise or appetite suppressants.
bulimia nervosa

Bulimia nervosa is a condition where people have recurrent episodes

of eating unusually large amounts of food and feeling a lack of
control over their eating
bulimia nervosa
• Common symptoms of Bulimia Nervosa include
• Alternating periods of starvation Use appetite
suppressants
• There is a self-perception
perception of being too fat with a fear
of too fat.
• Recurrent episodes of overeating in which large
amounts of food are consumed in short periods
oftime.
• Persistent preoccupation with eating, and a strong
desire or a sense of compulsion to eat (craving)
• Counteract the “fattening effect’ perception by Self-
Self
induced vomiting and other Common purging
behaviours include fasting, laxatives, diuretics,
enemas, and excessive exercise.
Binge Eating Disorder

Common symptoms of Binge EatingDisorder

• Eating large amounts of foods rapidly, in secret and until uncomfortably full,
despite not feeling hungry
• Persistent preoccupation with eating, and a strong desire or a sense of
compulsion to eat (craving)
• Counteract the “fattening effect’ perception by Self-induced
Self vomiting and other
Common purging behaviours include fasting, laxatives, diuretics, enemas, and
excessive exercise.
• feeling a lack of control during episodes of binge eating feelings of distress, such
as shame, disgust, or guilt, when thinking about the binge eating behavior
• No use of purging behaviours,, such as calorie restriction, vomiting, excessive
exercise, or laxative or diuretic use, to compensate for the binging
Pica

Pica disorder highlights

• Pica is another eating disorder that involves eating things that are
not considered food.
• Individuals with pica crave non-food
food substances, such as ice, dirt,
soil, chalk, soap, paper, hair, cloth,wool,
cloth,wool pebbles, laundry detergent,
or cornstarch.
• Pica can occur in adults, as well as children and adolescents. That
said, this disorder is most frequently observed in children, pregnant
women, and individuals with mental disabilities
Rumination disorder

Rumination disorder condition

Rumination disorder can affect people at all stages of life. People with
the condition generally regurgitate the food they’ve recently
swallowed. Then, they chew it again and either swallow it or spit it
out.
Obesity
ty is a condition where a person has accumulated abnormal or exce
fat that causes negative effects on health.
health
n individual, obesity is usually the result of an imbalance between ca
med and calories expanded.
creased consumption of high calorie foods, without an equal increa
al activity leads to an increase in weight.
weight
ased levels of physical activity will also result in an energy imbalance
o weight gain.

https://www.nhp.gov.in/disease/non-communicable
communicable-disease/obesity
 A simple measure commonly used to classify overweight and obesity
in adults is body mass index (BMI).
BMI is defined as a person's weight in kilograms divided by the square
of his height in meters (kg/m2).
WHO identifies overweight when BMI is greater than or equal to 25;
and obesity when BMI is greater or equal to 30.
30
Symptoms
Weight gain usually occurs over time. Most people know when they've gained weight. Some of the signs of overweight or
obesity include:
Clothes feeling tight and needing a larger size.
Weight gain as compared to previous measurement
Having extra fat around the waist.
A higher than normal body mass index (a person's weight in kilograms divided by the square of his height in meters
(kg/m2)) and waist circumference.
Other symptom may be:
Breathlessness
Increased sweating
Snoring
Back and joint pains
Feeling tired even with routine activities
Inability to cope with sudden physical activity
Psychological problems such as low self –esteem,
esteem, low confidence level
Without proper treatment obesity can lead to various health problems as dyslipidaemia, hypertension, type 2 diabetes,
coronary heart disease, stroke, osteoarthritis, cancer, infertility, sleep apnea.
Causes
t causes obesity and overweight?
undamental cause of obesity and overweight is an energy imbalance
een calories consumed and calories expended.
ncreased intake of energy-dense
dense foods that are high in fat and sugars.
crease in physical inactivity due to the increasingly sedentary nature o
y forms of work, changing modes of transportation, and increasing
nization.
ocrinal abnormalities.
Complications

Type 2 diabetes
High blood pressure
Heart disease
Stroke
Sleep apnea
Metabolic syndrome
Fatty liver diseases
Osteoarthritis
• Kidney disease
• Gallbladder disease
• Emotional and Social problems
 sment of obesity
ht and weight are the most simple and commonly used
sures. Overweight and obesity can be diagnosed by calculating body ma
x (BMI) of an individual..
is defined as a person's weight in kilograms divided by the square of his
ht in meters (kg/m2). BMI (Metric Formula) =Weight in Kilograms/Heig
ers2 .
O defines overweight when BMI is greater than or equal to 25.0kg/m2; a
ity when BMI is greater or equal to 30.0kg/m2.
Treatments

Healthy eating plan and regular physical activity.

Weight-management
management programs : lose weight or keep from regaining
lost weight.
Medication
Weight-loss
loss devices : Gastric Band, Gastric Balloon Systems,Gastric
Emptying Systems.
Weight-management
management devices : Oral Removable Palatal Space
Occupying Device, Ingested, Transient, Space Occupying Device.
Bariatric surgery.
Obesity complications
Obesity can increase the risk of developing many health conditions -
Type 2 Diabetes
Hypertension (High blood pressure)
Coronary heart disease and stroke
Metabolic syndrome (a combination of diabetes, high blood pressure
and obesity)
Cancer- Colon cancer, breast cancer in postmenopausal women,
endometrial cancer
Gallstones (stones in gallbladder)
 o-oesophageal reflux disease(GORD)- (condition in which acids from
ach regurgitates in to oesophagus)
ma
oarthritis- Pain and stiffness in joints
back pain
ced fertility
apnoea (interrupted breathing during sleep)
disease
ey disease
nancy complications such a gestational diabetes, Pre-eclampsia,
Pre foetal
ts
ity reduces life expectancy by an average of 3 to 10 years according to
verity.