balanced diet and bca2

www.panacea-nutrition.com

“Intellectuals solve problems. Geniuses prevent them” - Albert Einstein

Dr Suresh Kumar MBBS

Art of Eating : Let your food be your medicine

OXIDATIVE STRESSDIABETESHEART DISEASEBALANCED DIET

Lifestyle Diseases

Assimilation Food + Oxygen = Energy (Calories)

Digestion , Absorption and Transportation

Food: Energy (Calories)

How the Body Expends Energy

Total energy per day = 2000 Kcal

Basal metabolism (70%) = 1400 Kcal Physical activity (20%) = 400 Kcal Digestion (10%) = 200 Kcal

Student

PhysicallyActive

5-10 yrs sedentary job

Yoga Aerobics Gym

Walking

Ideal Body Weight

• Exercise Alone

1 hr walk = 250 Cal

Energy Equation

Food = BMR + Physical activity

We have to burn 7700 calories to lose 1 kg of fat

• Exercise with nutritional intervention

1 masala dosa = 250 Cal

Body Weight Scales– Broca’s Index

• Height (in cms) – 100• Eg: 165-100 = 65kg

– BMI = Wt / Ht2

• <18.5 : Chronic Energy Deficiency• 18.6 – 20 : Under Weight• 20.1 – 22.5 : Normal Weight• 22.6 – 25 : Over Weight• 25.1 – 30 : Grade I Obesity• 30.1 – 35 : Grade II Obesity• > 35 : Morbid Obesity

– Ideal Weight min: 20 X Ht2 – Ideal Weight max: 22.5 X Ht2

http://care.diabetesjournals.org/content/26/5/1380.full.pdf

Weight (BMI) Alone Can Be Misleading

Body Composition Analysis

– Fat %– Lean Weight

– Skeletal Muscle Mass

Importance of LBM

A B Ideal

Age 25 25

Height (cm) 170 170

Weight (kg) 67 75 67

BMI 23.1 25.9 23

Fat% 24 24 12-14

Fat Mass (kg) 16 18 8-9

FFM (kg) 51 59 59

Improve Lean Body Mass

• Raw Material– Protein– Micronutrients

• Strength Training– Against resistance– Against gravity

LBM advantages

1. Measure of fitness2. Measure of Immunity3. Protein reserve4. Healing power5. Stress Buster6. Helps in Fat Loss !

Ideal Weight Management Principles• Know your Ideal Weight (20 x ht X ht to 22.5 x ht x ht )

• Know your calorie requirement per day• Follow balanced diet

What is and

How to

take balanced diet?

The Food Guide Pyramid

Key to balanced diet

1 slice of bread1 cup of ready-to-eat cereal1 Idli1 chapati1 Dosa1 cup Upma Raw rice = 25 gmWheat flour = 25 gm

Bread, Cereal, Rice, and Pasta

Major source of carbohydrates

1 Serving is equal to = 80 Kcal

Make half your grains whole

Aim for at least 3 servings of whole grains a day

Grains: 6-11 servings/day

Refined (Simple) vs Complex

• Easy and quick to digest• Energy is released very fast• High glycaemic index• No micronutrients• No protein

• Digestion is slow• Energy released into body

slowly • Low Glycaemic Index• Rich in micronutrients• Contains protein

Fried rice – 200 Kcal White Rice – 130 Kcal

Chapati -150Kcal Phulka – 80Kcal

1 serving = 40 – 60 cal = 1 cup (200 ml)of cooked or raw vegetable

Good source of Vitamins,Minerals and fiber

One serving must be either raw vegetable or GLV

Deep fried vegetables lose theirNutritive value

Vegetables: 3-5 servings/day

Cooked & boiled Vs Fried

• Nutritive value is lost• High energy (added fat)• Low in fiber

• Nutritive value is intact• Low in energy• High in fiber

1 Fruit serving = 50 calories= 1 medium sized fruit

Eat variety of fruits

Eat seasonal fruits

Fruits: 2 - 4 servings/day

Whole fruits vs. Fruit Juices

• Rich in fiber• Low energy• Vitamins and minerals are

intact• Can act as negative calorie

• Deficient in fiber• High energy (added sugar)• Most of the vitamins and

minerals are lost• Always positive on calorie

Milk (cow) ½ cup = 125 ml 80 Cal

Milk (buffalo) ¼ cup = 68 ml 80 Cal

Milk (toned) ½ cup = 125 ml 80 Cal

Milk (skimmed) 1 cup = 250 ml 80 Cal

Curds ½ cup = 125 gm 80 Cal

Cheese 1 cube = 25 gm 80 Cal

Paneer 1 piece= 30 gm 80 Cal

Mava or Khoa / Fruit = 20 gm 80 Cal

Milk and Milk Products: 3 servings/day

• Milk is complete food

• Good source of protein and calcium

• Bio-availability of milk proteins is very high

Coffee with Whole milk -116Kcal

Instead of Prefer

Double toned milk-40Kcal

1 serving = 80 Kcal

Lean meat is preferred to Red meat

Fish, beans, peas, egg, nutsAnd seeds are alternatives toMeat

Solid fats and cholesterol are High in red meat

Good sources of protein

Meat and Pulses: 2 - 3 servings/day

Omelette – 130 Kcal Boiled egg – 70 Kcal

Fried chicken – 400Kcal Cooked chicken - 150

Limit Fats

Choose foods with less trans fat

Limit solid fats

Solid fats are found in animal products: meat, poultry, dairy foods, butter

3-4 tea spoons of oil required per person / day

½ kg oil per person /month

Fats and Oils

Which oil is good?

Rice bran oil

Groundnut oil / mustard oil

Sunflower

Water 65-70% of your body is made up of

Water suppress the appetite and makes you to consume less calories

Water helps you to eliminate toxins from the body

Less water intake will make the body to retain water and your body will be dehydrated

Take 12-15 glasses of water

Lunch (1-2pm)

Snack (4-5pm)

Breakfast (8-9am)

Snack(11am)

Snack (6-7pm)

Dinner (8-9pm)

Maintain meal frequency

What to snack in between

Are these healthful snacks?

Nutritious Snacks

Let noble thoughts come from all directions.-Rig veda

Thank you

balanced diet and bca2

kcal digestion

energy high

kcal lean meat

kcal phulka

energy total energy

cal milk buffalo cup

servingsday milk

fiber high energy

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