change your life with a healthy life style
TRANSCRIPT
CHANGE YOUR LIFE WITH HEALTHY LIFESTYLE
WHAT IS HEALTH
World Health Organization (WHO)definition of health; Health is astate of complete physical, mental& social well being and not merelyan absence of diseaseOr infirmity.
What is Healthy Diet Diet That Includes All The Essential Nutrients Like Carbohydrates, Proteins, Fats, Vitamins, Minerals, Fiber ,Water, And Salt As Per The Requirements Of The Body.
Importance of Healthy Diet
A healthy diet gives you
energy, Supports your mood,
Maintains your weight.
It can also be a huge support through the different stages in life.
Healthy food can help reduce PMS,
Boost fertility.
Combat stress.
Make pregnancy and nursing easier.
Ease symptoms of menopause.
Components Of Balanced Diet
NUTRIENTS
CARBOHYDRATES
PROTEINS
FAT
VITAMINS
MINERALS AND SALT
FOOD GROUPS
CEREALS AND MILLETS
PULSES,LEGUMES,NUTS AND OIL SEED
MILK, EGG AND FLESH FOODS
VEGETABLES AND FRUITS
FATS AND SUGAR
FACTORS AFFECTING NUTRIENT REQUIREMENTS ARE
AGE
SEX
ACTIVITY LEVEL
PHYSIOLOGICAL STATUS
ENVIORNMENTAL CONDITION
YOYR DAILY REQUIREMENTS
NutrientsNon PregnantpregnancyLactation(0-6 months)Lactation(6 -12months)
Old age
CALORIE 1875 Kcal/day2175 Kcal/day
2425 Kcal/day1875+5502275 kcal/day1875+4001875 Kcal/day
PROTEIN50 Gms65 Gms
75 gms/day50+2568 gms/day50+18
60 gms
FAT 15 gms35 Gms
45 gms/day20+2545 gms/day20+25
15 gms/day
FIBRE40 Gms40 Gms
40 Gms40 Gms
40 Gms
IRON30 mg/day38 mg/day38 mg/day
30 mg/day
30 mg/day
CALCIUM1000 mg/day1200 mg/day1200 mg/day1200 mg/day
1000 mg/day
VITAMIN B121 g/day1 g/day
1.5 g/day1.5 g/day1 g/day
VITAMIN C60 mg/day
60 mg/day
8o mg/day8o mg/day
60 mg/day
FOLIC ACID100 g/day400 g/day150 g/day150 g/day
100 g/day
Healthy diet and Healthy life
Style is important for prevention from
HEART DISEASES/HYPERTENSION/ HIGH CHOLESTROL LEVELS
OBESITY
HYPOTHYROIDISM/HYPERTHYROIDISM
DIABETES
ANEMIA
ACNE/EARLY WRINKLES
SKIN DISEASE
OSTEOARTHRITIS/OSTEOPOROSIS
LIVER DISEASES
CANCER
Good Nutrition For All Ages
Women
Good nutrition starts with the basicsDiet consisting of whole grains, fresh fruits and vegetables, healthy fats, and lean sources of protein.
These kinds of foods provide women with
plenty of energy. Give lifelong weight control.
looking and feeling great at any age.
WHAT SHOULD BE THE IDLE PARAMETERS FOR HEALTHY LIVING
HEALTHY DIET
DAILY PHYSICAL ACTIVITY
HEALTHY LIFESTYLE PRACTICES
HEALTHY EATING HABITS
Include a variety of whole grains in your diet.
Dont eat too much protein.
Choosing healthy fats .
Make sure you get enough iron.
Include good sources of calcium in your diet.
Include fruits in your daily diet
Refined sugar is not good for you. Try to cut back or eliminate altogether.
Cut back on alcohol and caffeine.
Take smaller portions of meals .
Eat breakfast regularly .
Eating Out. Choose low fat ,low sugar,
low sodium fiber rich diet .Start slow and make changes to your eating habits over time.
Regular exercise may even motivate you to make healthy food choices a habit.
Focus on foods for strong bones
Calcium: The recommended daily allowance varies from 400 to 1,200 mg/day.
Magnesium: The recommended daily allowance for magnesium is 500 to 800 mg/day
Vitamin D: The recommended daily allowance for vitamin D is 400 and 1,000 IU (international units) daily.
Nutrition Tips To Ease The
Symptoms Of PMS
Avoid trans fats, refined sugar, and salt. Sugar worsens mood swings and salt worsens water retention and bloating.
Cut out caffeine and alcohol. Both are known to worsen PMS symptoms, so avoid them during this time in your cycle.
Limit red meat and egg yolks as they can cause inflammation. You may want to try sticking to vegetable proteins like soy and nuts .
Add essential fatty acids to your diet. Omega-3 fatty acids have been shown to help with cramps. Consider vitamin supplements. For some women, taking a daily multivitamin or supplementing with magnesium, vitamin B6, and vitamin E may help relieve cramps.
Nutrition tips to ease menopause
Boost calcium intake. Calcium supports bone health and
helps prevent osteoporosis. Limit wine, sugar, white flour products, and coffee. Hot flashes improve in almost all cases when those foods are reduced or eliminated.
Eat more good fats. Omega-3 and omega-6 essential fatty acids can help boost hormone production and give your skin a healthy glow. Evening primrose oil and black currant oil are good sources of gamma-linolenic acid (GLA), an essential fatty acid that can help balance your hormones and alleviate hot flashes.
Try flaxseed for hot flashes. Flaxseed is rich in lignans, which help stabilize hormone levels. Flaxseed can be particularly effective in managing hot flashes.
Consider eating more soy. Soy products are high in phytoestrogens, plant-based estrogens that are similar to estrogen produced by the body. Some studies suggest that soy may help manage menopausal symptoms.
BINGE & BE HEALTHY BETTER RESTRICTED
Whole wheat flour
Whole wheat bread
Bajra, Jowar, Ragi
Brown rice
Whole pulse, sprouts
Skim milk
Soya, Paneer
Plain, boiled water
Unpeeled fruits
Steamed/Baked/Roasted items
Lean meat
Refined flour
White Bread
Pizzas, Burgers
Polished rice
Split dals
Whole milk
Protein supplement
Soft drinks
Juices/milkshakes
Fried items
Red meat
BE PHYSICALLY MORE ACTIVE
DEAL WITH STRESS
REDUCE WEIGHT
QUIT ALCOHOL
SET MEAL TIMINGS
EAT A BALANCED DIET.
ADOPT HEALTHY LIFE STYLE
Exercise Can help
Reduces body fat.
Control blood sugar.
Improve posture and balance.
Reduces fatigue and helps manage stress
Increases strengthening muscles
Help relieve back pressure
Improve circulation & lowers blood pressure
Improve self image.
Set Reminders For
Regularly do health check up as per consultant recommendations.
Do not forget to take your medicines on time.
Learn always drug and food interactions.
Do not forget to check food labels before buying any food items.
Start to love yourself take care of your body by following healthy lifestyle.
ANY QUESTIONS ??
THANK YOU
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