balanced diet and bca2
TRANSCRIPT
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“Intellectuals solve problems. Geniuses prevent them” - Albert Einstein
Dr Suresh Kumar MBBS
Art of Eating : Let your food be your medicine
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OXIDATIVE STRESSDIABETESHEART DISEASEBALANCED DIET
Lifestyle Diseases
2
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Assimilation Food + Oxygen = Energy (Calories)
Digestion , Absorption and Transportation
Food: Energy (Calories)
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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
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Student
PhysicallyActive
5-10 yrs sedentary job
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Yoga Aerobics Gym
Walking
Ideal Body Weight
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• 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
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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
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Weight (BMI) Alone Can Be Misleading
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Body Composition Analysis
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Body Composition Analysis
– Fat %– Lean Weight
– Skeletal Muscle Mass
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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
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Improve Lean Body Mass
• Raw Material– Protein– Micronutrients
• Strength Training– Against resistance– Against gravity
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LBM advantages
1. Measure of fitness2. Measure of Immunity3. Protein reserve4. Healing power5. Stress Buster6. Helps in Fat Loss !
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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
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What is and
How to
take balanced diet?
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The Food Guide Pyramid
Key to balanced diet
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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
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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
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Fried rice – 200 Kcal White Rice – 130 Kcal
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Chapati -150Kcal Phulka – 80Kcal
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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
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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
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1 Fruit serving = 50 calories= 1 medium sized fruit
Eat variety of fruits
Eat seasonal fruits
Fruits: 2 - 4 servings/day
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Whole fruits vs. Fruit Juices
• Rich in fiber• Low energy• Vitamins and minerals are
intact• Can act as negative calorie
foods
• Deficient in fiber• High energy (added sugar)• Most of the vitamins and
minerals are lost• Always positive on calorie
count
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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
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Coffee with Whole milk -116Kcal
Instead of Prefer
Double toned milk-40Kcal
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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
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Omelette – 130 Kcal Boiled egg – 70 Kcal
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Fried chicken – 400Kcal Cooked chicken - 150
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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
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½ kg oil per person /month
Fats and Oils
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Which oil is good?
Rice bran oil
+
Groundnut oil / mustard oil
+
Sunflower
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Water 65-70% of your body is made up of
water
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
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Lunch (1-2pm)
Snack (4-5pm)
Breakfast (8-9am)
Snack(11am)
Snack (6-7pm)
Dinner (8-9pm)
Maintain meal frequency
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What to snack in between
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Are these healthful snacks?
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Nutritious Snacks
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Let noble thoughts come from all directions.-Rig veda
Thank you