KARTHIGAISELVICHIEF DIETITIAN

BGS GLOBAL HOSPITALSBANGALORE, INDIA

HEALTHY EATING

&

HEALTHY HEART

NUTRITION AND HEALTH

NUTRIENTSNUTRIENTS

NUTRIENTS ARE SUBSTANCES PRESENT IN FOOD AND ARE IMPORTANT FOR GOOD HEALTH AND NORMAL GROWTH THEY ARE:

•CARBOHYDRATES

•PROTEINS

•FATS

•VITAMINS

•MINERALS

•FIBRE

•WATER

BALANCED DIETBALANCED DIET

•A BALANCED DIET IS THE ONE WITH ALL THESE NUTRIENTS IN RIGHT PROPORTIONS.

•CHOOSE FOOD FROM THE FOLLOWING FOOD GROUPS AND BALANCE YOUR DIET.

ENERGY GIVING FOODSCEREALS,

MILLETS,

JAGGERY,

ROOTS, TUBERS,

OILS, GHEE

BODY BUILDING

FOODS(PROTEINS)

PULSES, SOYABEAN, MILK

AND MILK PRODUCTS, NUTS,

MEAT, FISH, EGGS.

FRUITS,

VEGETABLES, PARTICULARLY LEAFY

VEGETABLES,

YELLOW AND ORANGE COLOURED FRUITS

AND

VEGETABLES AND CITROUS FRUITS.

PROTECTIVE FOODSPROTECTIVE FOODS(VITAMINS AND MINERALS)(VITAMINS AND MINERALS)

FIBRE RICH

FOODS

GOODNESS OF FIBRE

- RELIEVES CONSTIPATION

- GIVES SATIETY VALUE TO THE FOOD

- DELAYS THE ABSORPTION OF CHOLESTROL AND GLUCOSE IN BLOOD.

CALORIE CONTENT

1 gm of fat - 9 calories

1 gm of CHO - 4 calories

1 gm of protein - 4 calories

VISIBLE FATS

VEGETABLE OILS.

ANIMAL FATS.

FISH OILS

INVISIBLE FATS

(OR)

HIDDEN FATS

IDEAL WEIGHT ( ADULT)Male=Height in cm-101

Female=Height in cm-105

WAIST HIP RATIO / WAIST CIRCUMFERENCE

WHR

Men <0.95 Inch

Women <0.85 Inch

Waist Circumference

Men <40 Inch

Women <35 Inch

Body Mass Index

• BMI = Weight (Kg)/Height(m2)

• 18 – 25 – Normal

• 26 – 30 – Overweight

• 31 -- 40 – Obese

• 40 and above – Morbid Obese

Energy Balance

LOSING WEIGHT - EATING REGULARLY

THE BEST STRATEGY EITHER FOR LOSING WEIGHT (OR) FOR MAINTAINING A HEALTHY WEIGHT IS TO EAT 3 BALANCED MEALS PER DAY. LIGHT HEALTHY SNACKS BETWEEN.

• WEIGHT REDUCTION SHOULD BE GRADUAL NOT MORE THAN 0.5 - 1 kg / wk.

• DIET RESTRICTION SHOULD BE COMBINED WITH EXERCISE.

• REMEMBER 100 CALS IN EXCESS / DAY CAN YOUR BODY WT APPROXMATELY 4kg IN ONE YEAR.

• BEWARE: COUNT YOUR CALORES, CUT DOWN FRIED SNACKS & SUGAR.

TIPS ON WEIGHT REDUCTION

• COMMITMENT TO CHANGE

• SET REALISTIC GOALS

• INCORPORATE EXERCISE INTO THE PROGRAME

• DEVELOP HEALTHY EATING PATTERN.

• AVOID AUTOMATIC EATING

• STAY BUSY

• PLAN YOUR MEALS AHEAD OF TIME

• COOK WISELY

• DO NOT SERVE MORE FOOD THAN (OR) SHOULD BE EATEN.

• LEARN TO EAT SLOWLY AND AT THE TABLE ONLY.

• AVOID SOCIAL BINGES

• BEWARE OF RAIDS ON THE REFRIGERATORS

• DO NOT STORE FOOD IN TRANSPARENT CONTAINERS.

• PRACTICE ADEQUATE STRESS MANAGEMENT TECHNIQUES.

• MONITOR CHANGES AND REWARD ACCOMPLISHMENTS.

• THINK POSITIVE.

UNDERSTANDING CHOLESTEROL‘LDL’ - BAD CHOLESTEROL BECAUSE IT

GETS STUCK TO BLOOD VESSELS

EASILY.

‘HDL’ - GOOD CHOLESTEROL IT BRINGS

BAD CHOLESTEROL (LDL) BACK TO THE

LIVER

PUFA CONTENT OF COMMON OIL

COCONUT OIL

GHEE

VANASPATHY

MUSTARD OIL

GROUNDNUT OIL

RICE BRAN OIL

SESAME(GINGELLY) OIL

MAIZE (CORN)OIL

COTTON SEED OIL

SOYABEAN OIL

SUNFLOWER OIL

SAFFLOWER OIL 75 %

66 %

55 %

50 %

45 %

42 %

35 %

28 %

25 %

6 %

4 %

2 %

INTER RELATION BETWEEN DIET AND

OTHER RISK FACTORS

DIETOBESITY

RAISED CHOLESTEROL

HYPER TENSION

DIABETES

WHATEVER MAY BE THE RISK FACTOR A PRUDENT DIET CAN PREVENT / DELAY THE PROGRESSION OF HEART DISEASE

DIET

BL

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HYPERTENSION

OBESITY

DIABETESHYPERLIPIDEM

IA

SMO

KIN

GSE

DEN

TAR

Y

HA

BIT

SSTRESS

AGE

SEX

HEREDITY

PERSONALITY

THE SPOKES OF THE WHEEL WHICH DRIVES YOUR HEART TO YOUR DESTINATION

NO

N -

MO

D I

F I

AB

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FA

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OR

MO

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OR

DO’S DON’T’S

- LEAN MEAT, FISH, CHICKEN, EGG WHITE.

- WHOLE GRAIN

LEGUMES, FRUITS, VEGETABLES.

- WHOLE FLOUR AND

UNPOLISHED CEREAL PRODUCTS.

- RED MEAT, BEEF, PORK, HAM, EGG- YOLK, ORGAN MEATS.

- STARCHY ROOT

VEGETABLES LIKE POTATO, YAM, COLOCASIA.

- PASTRIES, CAKES,

PUDDING AND ICE CREAMS.

DO’S DON’T’S

- USE SUNFLOWER OIL, SAFFLOWER OIL PREFERABLY.-ROAST, BOIL AND COOK FOOD-LOW FAT AND MODIFIED DAIRY PRODUCTSS LIKE SKIMMED MILK AND ITS PRODUCTS.

-FATS LIKE BUTTER, GHEE, VANASPATHI, COCONUT OIL AND PALM OIL.-DEEP FAT FRIED FOODS.-HIGH SATURATED FAT DAIRY PRODUCTS LIKE GHEE, CREAM etc.

DINE TO YOUR HEART’S CONTENT

• SUBSTITUTE SKIMMED (OR) SEMI SKIMMED MILK FOR ORDINARY MILK.

• SUBSTITUTE PURIED VEGETABLES OR FRUITS AS A THICKNER INSTEAD OF THE TRADITIONAL ROUX, CREAM, OR EGGS IN SAUCES, SOUPS, STEWS (OR) PUDDINGS.

• CUT FAT OFF MEAT AND REMOVE SKIN FROM POULTRY.

• PRE COOK MEAT AND MEAT STOCK AND ALLOW TO COOL TO REMOVE SURFACE FAT.

• USE PUFA EVEN FOR BAKING.

• GRIL FOOD.• USE NON STICK PAN• AVOID MINCED MEAT• AVOID BUTTER AND WHOLE FAT DAIRY

PRODUCTS• TRY REPLACING EACH EGG WITH TWO

EGG WHITES IN RECIPES• USE SKIMMED MILK INSTEAD OF

COCONUT MILK

FOOD RICH IN SODIUM CONTENT

CONTD………...

CHEESE - SALTED BUTTER,

MEAT EXTRACTS - SAUCES

COMMERCIAL SALAD

DRESSINGS AJINAMOTO

BAKING SODA - PICKLES

PAPADS - SALTED SNACKS

COCOA - COLA DRINKS, CHOCOLATES

SOUP CUBES - DRY SALTED FISH

REDUCTION IN SALT IS BEST ACHIEVED BY CUTTING DOWN

THE USE OF ADDED SALT.

ALTERNATIVE SEASONINGS

TO SALT FREE FOOD

• GINGER - GARLIC - LIMEJUICE

• HONEY - VINEGAR - MINT

• PARSELEY - PEPPER - TILL

• CELERY SEED - CORIANDER

• CURRY LEAVES - ROSEMARY

TIPS FOR HYPERTENSIVE INDIVUDUALS

• CONTROL WEIGHT

FAT INTAKE - ESP.SAT.FAT

• EXERCISE MUST - BEST WALKING

• STOP SMOKING

• AVOID ALCOHOL

• AVOID TENSION

• RESTRIC HIGH SODIUM FOODS.

INTAKE OF CALCIUM AND POTASSIUM

• MOR HERBS, MORE PALATABILITY.

THE BEST DRINK WITH MEALS AND INBETWEEN MEALS IS UNDOUBTEDLY

WATER.