Nutrition & Physical Activity

Nutrition & Physical Activity

NNutritionutrition::NNutritionutrition:: Why should you care ?Why should you care ?

Physical Growth Body image Brain Daily activities Sports performance Prevention of diseases

Physical Growth Body image Brain Daily activities Sports performance Prevention of diseases

Happiness is nothing Happiness is nothing more than good health more than good health

and a bad memory.and a bad memory.

Albert SchweitzerAlbert Schweitzer

Happiness is nothing Happiness is nothing more than good health more than good health

and a bad memory.and a bad memory.

Albert SchweitzerAlbert Schweitzer

Healthy Diet:Healthy Diet:Healthy Diet:Healthy Diet: Why is it important in this age ?Why is it important in this age ?

You gain 25% of You gain 25% of adult height, 50% adult height, 50% of adult weight of adult weight

and 40% of adult and 40% of adult bone mass during bone mass during

adolescence.adolescence.

You gain 25% of You gain 25% of adult height, 50% adult height, 50% of adult weight of adult weight

and 40% of adult and 40% of adult bone mass during bone mass during

adolescence.adolescence.

Deposition of muscles To become a healthy adult in

future

Deposition of muscles To become a healthy adult in

future

Healthy Diet:Healthy Diet:Healthy Diet:Healthy Diet: How does it prevent diseases ?How does it prevent diseases ?

Obesity/under-nutrition Hypertension/heart disease Type-2 Diabetes Mellitus Osteoporosis/Dental caries Anemia Vitamins and Mineral

deficiencies Cancer

Obesity/under-nutrition Hypertension/heart disease Type-2 Diabetes Mellitus Osteoporosis/Dental caries Anemia Vitamins and Mineral

deficiencies Cancer

Healthy Diet:Healthy Diet:Healthy Diet:Healthy Diet: Deciding the right amountDeciding the right amount

Actual need varies with physical activity Physically active people have higher energy needs If you have low physical activity then you can

become obese even with low intake. Therefore,

Energy intake should balance energy expenditure.

Actual need varies with physical activity Physically active people have higher energy needs If you have low physical activity then you can

become obese even with low intake. Therefore,

Energy intake should balance energy expenditure.

Salads, Vegetables Salads, Vegetables (3-5)(3-5)

Fruits (2-4)Fruits (2-4)

CarbohydratesCarbohydrates

6-11 servings6-11 servings

e.g. Rice, Chapatie.g. Rice, Chapati

Protein-basedProtein-based

e.g. Milk, Milk products e.g. Milk, Milk products 2-32-3

Meat, egg/dal Meat, egg/dal 2-32-3

Recommendations of IAP: Indian Pediatrics 2004; 41:559

Increase fiber

Decrease oily foods

‘No’ to soft drinks

Increase fiber

Decrease oily foods

‘No’ to soft drinks

Courtesy – Dr.Swati Bhave, 2005.

Healthy Healthy Diet:Diet:

Healthy Healthy Diet:Diet:

Food intakeFood intake

FFATSATSFFATSATS Source of essential fatty acids. Unsaturated fat

recommended. e.g. Corn, cottonseed, Til oil, soybean, and sunflower oils contain about 50% polyunsaturated fat.

Saturated fats increase cholesterol levels.

Source of essential fatty acids. Unsaturated fat

recommended. e.g. Corn, cottonseed, Til oil, soybean, and sunflower oils contain about 50% polyunsaturated fat.

Saturated fats increase cholesterol levels.

CCARBOHYDRATESARBOHYDRATESCCARBOHYDRATESARBOHYDRATES Major and immediate

source of energy. Complex carbohydrates

recommended High-sugar foods not

preferred. Grains, cereals, fresh fruits,

vegetables

Major and immediate source of energy.

Complex carbohydrates recommended

High-sugar foods not preferred.

Grains, cereals, fresh fruits, vegetables

PPROTEINSROTEINSPPROTEINSROTEINSDaily requirements Boys = 0.29-0.32 g/cm

height Girls = 0.27-0.29 g/cm

height 0.8 – 1.2 g/kg bodyweight High intensity athletes =

1.2-1.8 g/kg Pulses, lentils, soya, dairy

products and animal food products.

Daily requirements Boys = 0.29-0.32 g/cm

height Girls = 0.27-0.29 g/cm

height 0.8 – 1.2 g/kg bodyweight High intensity athletes =

1.2-1.8 g/kg Pulses, lentils, soya, dairy

products and animal food products.

Iron Iron Zinc Zinc Iodine Iodine CalciumCalcium

Iron Iron Zinc Zinc Iodine Iodine CalciumCalcium

Looks can be deceivingLooks can be deceivingLooks can be deceivingLooks can be deceiving Increased need during adolescence Needs met by a well-balanced diet Vitamin D Thiamin Riboflavin Niacin Vitamin B 12 Vitamin C Folic acid

Sources – Fruits, fresh milk, sprouted beans etc.

Increased need during adolescence Needs met by a well-balanced diet Vitamin D Thiamin Riboflavin Niacin Vitamin B 12 Vitamin C Folic acid

Sources – Fruits, fresh milk, sprouted beans etc.

IronIronIronIron Anemia is most common nutritional

deficiency in adolescents. Increased red cell mass during

adolescence. Daily need

Boys = 12 mg/d & Girls = 18 mg/dGreen leafy vegetables, jaggery, wet dates, whole-grain, dried beans, peas & dried fruits, nuts & fortified wheat products, eggs, red meat etc.

Anemia is most common nutritional deficiency in adolescents.

Increased red cell mass during adolescence.

Daily needBoys = 12 mg/d & Girls = 18 mg/d

Green leafy vegetables, jaggery, wet dates, whole-grain, dried beans, peas & dried fruits, nuts & fortified wheat products, eggs, red meat etc.

CalciumCalciumCalciumCalcium Most bone mass acquired during

adolescence.

Typical intake of calcium = about 800 mg/ d

Daily need = 1300 mg

Consumption of soft drinks & caffeine contribute substantially to low calcium intake in adolescents.

Bone mass deficiency may is irreversible.

Milk and its products, yogurts, cheese, paneer, banana.

Most bone mass acquired during adolescence.

Typical intake of calcium = about 800 mg/ d

Daily need = 1300 mg

Consumption of soft drinks & caffeine contribute substantially to low calcium intake in adolescents.

Bone mass deficiency may is irreversible.

Milk and its products, yogurts, cheese, paneer, banana.

ZincZincZincZinc Second most abundant trace mineral

in the body. (next to iron) Necessary for normal growth. Clinically apparent deficiency rare. Daily need = 15 mg Green leafy vegetables, wheat germ,

whole grains meat, cheese, eggs, poultry, liver.

Second most abundant trace mineral in the body. (next to iron)

Necessary for normal growth. Clinically apparent deficiency rare. Daily need = 15 mg Green leafy vegetables, wheat germ,

whole grains meat, cheese, eggs, poultry, liver.

What is ‘Normal’ eating ?What is ‘Normal’ eating ?What is ‘Normal’ eating ?What is ‘Normal’ eating ?

Eating is regulated by hunger and satiety i.e. feeling full

Eating should be at regular intervals Choose healthy snacks and food If you eat healthy and exercise

regularly you can occasionally enjoy high fat and high calorie junk foods.

Eating is regulated by hunger and satiety i.e. feeling full

Eating should be at regular intervals Choose healthy snacks and food If you eat healthy and exercise

regularly you can occasionally enjoy high fat and high calorie junk foods.

Good eating habitsGood eating habitsGood eating habitsGood eating habits Maintain hygienic habits Eat slowly, chew properly Avoid TV viewing or reading

while you eat Small frequent meals Never skip meals, specially

breakfast Don’t overeat

Maintain hygienic habits Eat slowly, chew properly Avoid TV viewing or reading

while you eat Small frequent meals Never skip meals, specially

breakfast Don’t overeat

Do healthy snacks exist ?Do healthy snacks exist ?Do healthy snacks exist ?Do healthy snacks exist ?

Yes, and in plenty.

Snacks like fresh fruits, sprouted beans and nuts are nutritious and healthy

Avoid energy dense snacks like burgers “Empty calories” – High sugar drinks Aerated drinks interfere with bone density and

can damage teeth

Yes, and in plenty.

Snacks like fresh fruits, sprouted beans and nuts are nutritious and healthy

Avoid energy dense snacks like burgers “Empty calories” – High sugar drinks Aerated drinks interfere with bone density and

can damage teeth

Why is Fast Food Why is Fast Food unhealthy ?unhealthy ?

Why is Fast Food Why is Fast Food unhealthy ?unhealthy ?

High in calorie, fat, sodium and low in fiber which can cause

Obesity, Hypertension, Heart diseases, Diabetes, Cancer etc.

Contains preservatives Choose low-calorie and low-fat meals,

snacks and desserts Have low fat or skim milk drinks.

High in calorie, fat, sodium and low in fiber which can cause

Obesity, Hypertension, Heart diseases, Diabetes, Cancer etc.

Contains preservatives Choose low-calorie and low-fat meals,

snacks and desserts Have low fat or skim milk drinks.

The Middle Path: Making Junk food The Middle Path: Making Junk food healthyhealthy

The Middle Path: Making Junk food The Middle Path: Making Junk food healthyhealthy

Replace the Cheese with Paneer or low-fat cheese

Add plenty of vegetables Replace frying with grilling or baking Replace white bread, maida noodles or maida

pizza base with whole-grain wheat Have low-fat or skimmed milk based products

Replace the Cheese with Paneer or low-fat cheese

Add plenty of vegetables Replace frying with grilling or baking Replace white bread, maida noodles or maida

pizza base with whole-grain wheat Have low-fat or skimmed milk based products

Breakfast:Breakfast:Breakfast:Breakfast: The most important mealThe most important meal

Brain FoodBrain Food Improves Improves

performance in performance in studies studies

Improves Improves physical physical activitiesactivities

Does not Does not contribute to contribute to overweightoverweight

Keeps you Keeps you healthyhealthy

Brain FoodBrain Food Improves Improves

performance in performance in studies studies

Improves Improves physical physical activitiesactivities

Does not Does not contribute to contribute to overweightoverweight

Keeps you Keeps you healthyhealthy

Skipping breakfast associated with obesity

High sugar breakfast causes a high sugar level which dips fast making you more hungry and you eat more sugary food

Skipping breakfast associated with obesity

High sugar breakfast causes a high sugar level which dips fast making you more hungry and you eat more sugary food

PPHYSICALHYSICAL AACTIVITYCTIVITY::PPHYSICALHYSICAL AACTIVITYCTIVITY::

Why is it important ?Why is it important ?

PPHYSICALHYSICAL AACTIVITYCTIVITY::PPHYSICALHYSICAL AACTIVITYCTIVITY::

Types of physical activityTypes of physical activity

Daily Chores: walking, climbing stairs, cycling, household activities, etc.

Exercise: planned & structured subset of leisure time physical activity undertaken for improving or maintaining physical fitness.

30-60 minutes every day

Sports: involves competition. It may become an occupation.

Daily Chores: walking, climbing stairs, cycling, household activities, etc.

Exercise: planned & structured subset of leisure time physical activity undertaken for improving or maintaining physical fitness.

30-60 minutes every day

Sports: involves competition. It may become an occupation.

PPHYSICALHYSICAL AACTIVITYCTIVITY::PPHYSICALHYSICAL AACTIVITYCTIVITY::

ImportanceImportance

This includes :

Cardio-respiratory i.e. Heart & Lung fitness

Muscle strength

Endurance & flexibility

This includes :

Cardio-respiratory i.e. Heart & Lung fitness

Muscle strength

Endurance & flexibility

Television and ObesityTelevision and ObesityTelevision and ObesityTelevision and Obesity

Excessive TV watching is associated with weight gain specially when associated with increased snacking with junk food and aerated drinks

TVsterol Combine TV watching with physical

activity like stationary bicycling, or spot jogging

Excessive TV watching is associated with weight gain specially when associated with increased snacking with junk food and aerated drinks

TVsterol Combine TV watching with physical

activity like stationary bicycling, or spot jogging

PPHYSICALHYSICAL A ACTIVITYCTIVITY::PPHYSICALHYSICAL A ACTIVITYCTIVITY:: Keeping in shapeKeeping in shape

It is recommended to have 30-60 min. moderate physical activity on weekdays, four days a week

It is not necessary to exercise continuously

Can be divided into 10 -15 minutes of activities several times through the day

It is recommended to have 30-60 min. moderate physical activity on weekdays, four days a week

It is not necessary to exercise continuously

Can be divided into 10 -15 minutes of activities several times through the day

Nutrition & Exercise:Nutrition & Exercise:Nutrition & Exercise:Nutrition & Exercise: MythsMyths

× Girls don’t need muscle stretching exercises

× You can become obese if you leave exercise

× Expensive food and vitamins are needed for good health and machines for exercise

× Sona-chandi× Health drinks

× Girls don’t need muscle stretching exercises

× You can become obese if you leave exercise

× Expensive food and vitamins are needed for good health and machines for exercise

× Sona-chandi× Health drinks

Key pointsKey pointsKey pointsKey points

Proper Nutrition & Regular Physical Activity are very important for• Growth• Prevention of illness• Future health

Proper Nutrition & Regular Physical Activity are very important for• Growth• Prevention of illness• Future health

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What is Anemia?

Deficiency of hemoglobin in red blood cells

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• Oh!... I am so tired…

• Out door games? Not for me!

• Why can’t I remember better?

• I fall sick so often…

• I just can’t cope…

• My mother died… when I was born.

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Consequences of anemiaSchool children

• Impaired cognitive performance

• Diminished IQ

• Attention deficit disorder

• Decrease in school performance

• Decrease in learning

ability

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Consequences of anemiaAll Age Groups

• Increased tiredness

• Disinterest in surroundings

• Increased risk of death & disability

• Increased risk of having premature babies

• Poor exercise tolerance - tiredness

• Impaired immune response – susceptible to infections

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• Nutritional anemia • Anemia is most common nutritional deficiency in Adolescents

beause of Increased red cell mass.• Daily need: Boys = 12 mg/d & Girls = 18 mg/d

• Green leafy vegetables, jaggery, wet dates, whole-grain, dried beans, peas & dried fruits, nuts & fortified wheat products, eggs, red meat etc.

• Anemia due to worms in the intestines

• Acute blood loss anemia – accidents, child birth

• Chronic blood loss anemia – heavy periods, piles

Anemia is preventable