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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