Healthy eating Regular activity

Manage YourYourweight

Life style change

Healthy Eating

Eat right foods to maintain normal blood glucoseKnow what when and how much to eatChoose vegetables, fruits, whole grain cereals and low fat milkcereals and low fat milk

Regular Activityg y

FREQUENCYFREQUENCYFREQUENCYFREQUENCY

INTENSITYINTENSITY

TIMETIMETIMETIME

TYPETYPE

Life Style ChangesHave a plan

Consistent carbohydrate intakeConsistent carbohydrate intake

Appropriate fat modifications

Consistent timing of meals

Avoid food triggers

Setting goalsSetting goals Individual realistic goal

A reasonable weight

HEALTHY NOT SO HEALTHYSkimmed milk low fat Whole milk with creamSkimmed milk,low fat milkSteamed,boiled,baked,

Whole milk with creamFried foodsEgg yolkSteamed,boiled,baked,

roasted and grilled foods

Egg yolkRefined flourCoconut oil palm

Egg whiteWhole grain

l h l h

Coconut oil,palm oil,ghee,butter,vanaspathi,margarine

cereals,whole wheat atta,bajra,jowar,ragiGroundnut oil gingelly

Chicken skin,mutton,organ

tGroundnut oil,gingelly oil,mustard oil,refined oil and sunflower oil.

meats‐liver,brain,kidney

Contd...

Fish 100‐200gm (twice/week),Chicke

Potato,yam,colocasia tapioca( ),

n without skinDried beans,legumes

ia, tapiocaEgg based salad d i , g

and germinated grains

dressing mayonnaise and i h d i

gRaw vegetables salad with pepper and

rich desserts using excess butter,ghee p pp

herbsFruit as whole

and creamFruit juice.j

Get your entire family involved

Prevention of childhood obesityy y

Set healthy, realistic goals

Make the most of family

mealtime

Make sure your child eats a

balanced, healthy diet

Get active

Reduce watching TV

Cut down on fast foods

Prefer out door games for computer games

Ten Commandments to achieve Weight lossg

1. Set a realistic target weight2 Lose weight gradually2. Lose weight gradually3. Eat regularly4 E j l4. Enjoy your meals5. Physical activity6 W i h lf k6. Weigh yourself once a week7. Choose high fibre foods8. Cut down on fat9. Try to cut down on alcohol10.Eat a variety of foods

Benefits of Weight Loss

Control of blood glucose levels

Lowering of blood pressure

Lowering blood fats

Improved mobility p y

Reduced damage to joints

Increased energy levels

Improved self esteemImproved self esteem

GUIDELINES FOR WEIGHT LOSS

Eat foods that are filling and low in caloriesWhen you eat meat,cut out fat and cut down portion sizespAvoid fried foodsUse low‐fat or nonfat dairy foodsUse low‐fat or nonfat dairy foodsAvoid fast foodsA id hi h f t d hi h b h d t Avoid high‐fat and high‐carbohydrate snacksW h h d i kWatch what you drinkEat scheduled meals and snacks

CancerCancer

DefinitionDefinition

Cancer refers to any malignant growth or

tumor caused by abnormal andyuncontrolled cell division.

Meal pattern and feeding consideration

Small frequent mealsIncreased use of flavouring and Increased use of flavouring and seasonings.Incorporated alternated source of proteinproteinSemi solid and full fluid diet High energy nutrient dense dish

Radiation therapy

Diet low in fat and lactoseRestriction of fat, fibre, lactose and gluten in case of chronic radiationgluten in case of chronic radiation

Guidelines for cancer preventionInclude plant based diet, limiting red meat.Limit fat especially saturated fat.Avoid/limit alcohol./Reduce intake of energy rich foodsInclude more of vegetables and cut down Include more of vegetables and cut down cereals.Increase fibre to 20 30g/dayIncrease fibre to 20‐30g/dayInclude variety of vegetable and fruits daily.Mi i i f l dMinimize use of salt cured.Control body weight and prevent obesity.

Foods related to cancer preventionActive ingredients Food sourcesActive ingredients Food sources

Phytochemicals Fruits, broccoli, cauliflowerAlpha Lipoic Acid Potatoes, spinach

(ALA)Anthaxanthin and Flavonoids

Fruits, vegetables, grains

Lycopene Fruits and vegetables (tomatoes)Flavonoids Garlic, carrot, onion, Brinjal, red cabbage,

tomatoes grape fruit orange teatomatoes, grape fruit, orange, teaGlutathione Asparagus and avocadoFibre Wholewheat, bran rice, nuts, fruits and vegetablesVitamin A Butter, dairy products, fish oils carrots, egg yolkVitamin E Almonds, soyabean, spinach, sunflower seed, sweet

potato, walnut, wheat germ, whole wheat flourp , , g ,Selenium Sea foods

Thank you