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Why should you care ?. N utrition :. Happiness is nothing more than good health and a bad memory. Albert Schweitzer. Physical Growth Body image Brain Daily activities Sports performance Prevention of diseases. Healthy Diet:. Why is it important in this age ?. - PowerPoint PPT Presentation

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  • Salads, Vegetables (3-5)

    Fruits (2-4)Carbohydrates6-11 servingse.g. Rice, ChapatiProtein-based e.g. Milk, Milk products 2-3 Meat, egg/dal 2-3Recommendations of IAP: Indian Pediatrics 2004; 41:559Increase fiberDecrease oily foodsNo to soft drinksCourtesy Dr.Swati Bhave, 2005.Healthy Diet:Food intake

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    Adolescent Friendly School InitiativeIAP VISION 2007ADOLESCENT FRIENDLY SCHOOL INITIATIVE

    FATSSource 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.CARBOHYDRATESMajor and immediate source of energy. Complex carbohydrates recommendedHigh-sugar foods not preferred.Grains, cereals, fresh fruits, vegetablesPROTEINSDaily requirementsBoys = 0.29-0.32 g/cm heightGirls = 0.27-0.29 g/cm height0.8 1.2 g/kg bodyweightHigh intensity athletes = 1.2-1.8 g/kg Pulses, lentils, soya, dairy products and animal food products.

    Adolescent Friendly School InitiativeIAP VISION 2007ADOLESCENT FRIENDLY SCHOOL INITIATIVE

    Iron Zinc Iodine CalciumLooks can be deceivingIncreased need during adolescenceNeeds met by a well-balanced dietVitamin D ThiaminRiboflavinNiacinVitamin B 12Vitamin C Folic acidSources Fruits, fresh milk, sprouted beans etc.

    Adolescent Friendly School InitiativeIAP VISION 2007ADOLESCENT FRIENDLY SCHOOL INITIATIVE

    IronAnemia is most common nutritional deficiency in adolescents.Increased red cell mass during adolescence.Daily needBoys = 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.CalciumMost bone mass acquired during adolescence.Typical intake of calcium = about 800 mg/ dDaily need = 1300 mgConsumption 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.ZincSecond most abundant trace mineral in the body. (next to iron)Necessary for normal growth.Clinically apparent deficiency rare.Daily need = 15 mgGreen leafy vegetables, wheat germ, whole grains meat, cheese, eggs, poultry, liver.

    Adolescent Friendly School InitiativeIAP VISION 2007ADOLESCENT FRIENDLY SCHOOL INITIATIVE

    Adolescent Friendly School InitiativeIAP VISION 2007ADOLESCENT FRIENDLY SCHOOL INITIATIVE

    What is Normal eating ?

    Eating is regulated by hunger and satiety i.e. feeling full Eating should be at regular intervalsChoose healthy snacks and foodIf you eat healthy and exercise regularly you can occasionally enjoy high fat and high calorie junk foods.

    Adolescent Friendly School InitiativeIAP VISION 2007ADOLESCENT FRIENDLY SCHOOL INITIATIVE

    Good eating habitsMaintain hygienic habits Eat slowly, chew properly Avoid TV viewing or reading while you eatSmall frequent mealsNever skip meals, specially breakfast Dont overeat

    Adolescent Friendly School InitiativeIAP VISION 2007ADOLESCENT FRIENDLY SCHOOL INITIATIVE

    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 drinksAerated drinks interfere with bone density and can damage teeth

    Adolescent Friendly School InitiativeIAP VISION 2007ADOLESCENT FRIENDLY SCHOOL INITIATIVE

    Why is Fast Food unhealthy ?

    High in calorie, fat, sodium and low in fiber which can cause Obesity, Hypertension, Heart diseases, Diabetes, Cancer etc.Contains preservativesChoose low-calorie and low-fat meals, snacks and dessertsHave low fat or skim milk drinks.

    Adolescent Friendly School InitiativeIAP VISION 2007ADOLESCENT FRIENDLY SCHOOL INITIATIVE

    The Middle Path: Making Junk food healthy

    Replace the Cheese with Paneer or low-fat cheese Add plenty of vegetablesReplace frying with grilling or bakingReplace white bread, maida noodles or maida pizza base with whole-grain wheatHave low-fat or skimmed milk based products

    Adolescent Friendly School InitiativeIAP VISION 2007ADOLESCENT FRIENDLY SCHOOL INITIATIVE

    Breakfast:The most important mealBrain FoodImproves performance in studies Improves physical activitiesDoes not contribute to overweightKeeps you healthy

    Skipping breakfast associated with obesityHigh sugar breakfast causes a high sugar level which dips fast making you more hungry and you eat more sugary food

  • PHYSICAL ACTIVITY:Why is it important ?

    Adolescent Friendly School InitiativeIAP VISION 2007ADOLESCENT FRIENDLY SCHOOL INITIATIVE

    PHYSICAL ACTIVITY:Types of physical activityDaily 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.

    Adolescent Friendly School InitiativeIAP VISION 2007ADOLESCENT FRIENDLY SCHOOL INITIATIVE

    PHYSICAL ACTIVITY:Importance

    This includes :Cardio-respiratory i.e. Heart & Lung fitness Muscle strength Endurance & flexibility

    Adolescent Friendly School InitiativeIAP VISION 2007ADOLESCENT FRIENDLY SCHOOL INITIATIVE

    Television and Obesity

    Excessive TV watching is associated with weight gain specially when associated with increased snacking with junk food and aerated drinks TVsterolCombine TV watching with physical activity like stationary bicycling, or spot jogging

  • PHYSICAL ACTIVITY:Keeping in shapeIt 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

    Adolescent Friendly School InitiativeIAP VISION 2007ADOLESCENT FRIENDLY SCHOOL INITIATIVE

    Nutrition & Exercise:MythsGirls dont need muscle stretching exercisesYou can become obese if you leave exerciseExpensive food and vitamins are needed for good health and machines for exerciseSona-chandiHealth drinks

    Adolescent Friendly School InitiativeIAP VISION 2007ADOLESCENT FRIENDLY SCHOOL INITIATIVE

    Adolescent Friendly School InitiativeIAP VISION 2007ADOLESCENT FRIENDLY SCHOOL INITIATIVE

    Key points

    Proper Nutrition & Regular Physical Activity are very important forGrowthPrevention of illnessFuture health

  • *What is Anemia?Deficiency of hemoglobin in red blood cells

  • *Oh!... I am so tired

    Out door games? Not for me!

    Why cant I remember better?

    I fall sick so often

    I just cant cope

    My mother died when I was born.

  • *Consequences of anemiaSchool childrenImpaired cognitive performanceDiminished IQAttention deficit disorderDecrease in school performance Decrease in learning ability

  • *Consequences of anemiaAll Age GroupsIncreased tiredness Disinterest in surroundingsIncreased risk of death & disabilityIncreased risk of having premature babiesPoor exercise tolerance - tirednessImpaired immune response susceptible to infections

  • *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 intestinesAcute blood loss anemia accidents, child birth Chronic blood loss anemia heavy periods, pilesAnemia is preventable

    Adolescent Friendly School InitiativeIAP VISION 2007ADOLESCENT FRIENDLY SCHOOL INITIATIVE

    *IMPORTANT: Save the Freebooter script font!