Obesity & deficiencies 151024115207-lva1-app6891
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Diet & Overweight
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Obesity & deficiencies 151024115207-lva1-app6891
- 1. Health Evaluation of Employees @ Nutraceuticals Company, Gurgaon, India Niti Munjal Managing Partner, www.RxOcean.com
- 2. Health Camp • First Health Camp at XXXX • BMI • BCA Total Normal BMI Healthy Females 23 8 35% Males 23 4 17% • Whopping 72% of XXXX population falls under Overweight / Obese Category • 35% of Females are Healthy in comparison to 17% of Males
- 3. Factors leading to Weight Gain • Genetic Factors • High Calorie diet • Junk Food • Alcohol – Thank God its Friday !! • Left over of kids • Low activity • Sedentary Lifestyle • No Exercise • Too much reliance on household helps for daily chores • Usage of personal vehicles over public transport • Medical Issues • Auto immune disorders –e.g. Thyroid, PCOD • Stress
- 5. Obesity leads to … • Body Mass Index of >= 30 Kg/m^2 • Obese People are at increased risk of: • Diabetes • Hypertension • High Cholesterol • Atherosclerosis • CA Breast • Sleep Apnea • Reflux Disease • Infertility • Degenerative Arthritis
- 6. Weight Loss • Once realization sets in that “I am not Healthy”….which generally happens after a blood check suggested by a doctor • People resort to: • Fad Dieting • Slimming centers • Sauna belts • Pills • Protein Shakes • Slimming Teas • Regain Weight moment off the hook • Slower metabolism • Various Micronutrient deficiencies in body Don’t go by tall claims of Some slimming centers. Ideal Weight Loss / Healthy weight loss – shouldn’t be more than ½ to 1 Kg per week
- 8. Dry Fruits • Almonds • Rich in Dietary Fibre • Health Promoting Phyto-chemicals • Vitamins & Minerals • Rich in Mono-Unsaturated Fatty acids • Excellent Source of Vitamin E • Gluten Free • Many B Vitamins
- 9. Nuts • Walnuts • Rich in Mono-Unsaturated Fatty Acids • Helps Lower LDL • Excellent Source of Vitamin E • Fair sources of B Vitamins • Calcium, Iron & other minerals
- 10. Flax Seeds • Rich source of Energy • Health benefiting Minerals • Anti-oxidants • Omega-3 Fatty Acids
- 11. Sesame Seeds • Good source of Magnesium, Iron & Calcium • Helps preventing High Blood Pressure • Health benefiting antioxidants • Protects liver against Oxidative Damage • 100 gms seeds = 18gms of Protein (32% RDA) • 100 gms seeds = 97 mcg Folic Acid (25% RDA)
- 12. Peanuts • Rich source of Energy • Fair sources of Vitamins & Minerals • Mono-saturated Fatty Acids • Good Source of Vegetarian Dietary Protein • Good Source of Vitamin E • Fair sources of B Vitamins • 100 gms provides 85 % RDI of Niacin contributing to Brain health & blood flow to brain
- 13. Recommended Dietary Allowance (Indians) Group Particulars Body weight Net Energy kcal / day Protein Visible Fat / g/day Men Sedentary 60 2320 60 25 Moderate 2730 30 Heavy 3490 40 Women Sedentary 55 1900 50 20 Moderate 2230 25 Heavy 2850 30 Pregnant Women Pregnant + 350 82.2 30 Lactation 0 – 6 Months + 600 77.9 30 6 – 12 Months +520 70.2 30
- 14. What to include in your meal ? Food Group Category Body Needs fulfilled Cereals and Millets Rice,Wheat,Ragi,Bajra,Maize,Jowar,Barley,Rice flakes,Wheat flour Energy,Protein,Invisible fat,Vitamin-B1,Vitamin-B2,Folic acid,Fiber Pulses and legumes Bengal gram, Black gram, Green gram, Red gram, Lentil, Cowpea, Peas, Rajma, Energy,Protein,Invisible fat,Vitamin-B1,Vitamin-B2,Folic acid, Calcium, Iron, FiberSoyabean, Beans Milk and Meat Products Milk, Curd, Skimmed Milk, Cheese, Chicken, Liver, Fish, Egg, Meat Protein,Fat,Vitamin-B2,Calcium Fruits and Vegetables Mango,Guava,Tomato,Papaya,Orange,Sweet lime,Water melon Carotenoids,Vitamin-C,Fiber,Invisible fat,Vitamin-B2,Folic acid,Iron, Calcium, Vitamin - B2, Fiber Amaranth,Spinach,Gogu,Drumstick Leaves,Coriander Leaves, Fenugreek Leaves Other Vegetables: Carrots,Brinjal,Ladies finger,Beans caspsicum,onion, Drum Stick, Cauliflower Fats and Sugar Butter,Ghee,Hydrogerated fat,Cooking,oils like groundnut,Mustard,Coconut Energy, Fat,Essential Fatty acids.Jaggery and Sugar
- 15. Quality & Quantity of food intake Males Females Food Group Sub Group Serving Size (gms / ml) Number of Servings Cereals & Millets Cereals & Millets 30 12.5 Pulses & Legumes Pulses 30 2.5 Milk and Meat Products Milk 100 3 Fruits & Vegetables Roots & Tubers 100 2 Green Leafy Vegetables 100 1 Other Vegetables 100 2 Fruits 100 1 Fats & Sugars Sugars 5 4 Fat 5 5 • RDA - 2320 kcal • Protein - 60 gms • Visible Fat - 25 Food Group Sub Group Serving Size (gms / ml) Number of Servings Cereals & Millets Cereals & Millets 30 9 Pulses & Legumes Pulses 30 2 Milk and Meat Products Milk 100 3 Fruits & Vegetables Roots & Tubers 100 2 Green Leafy Vegetables 100 1 Other Vegetables 100 2 Fruits 100 1 Fats & Sugars Sugars 5 4 Fat 5 4 • RDA - 1900 kcal • Protein - 50 gms • Visible Fat - 20
- 16. Meal Plan- Male
- 18. Vitamins & Minerals …Online Health Solutions
- 19. What are Vitamins ? • Vitamins are organic substances needed by our body in very small amounts. • Vitamins cannot be synthesized in the body (except Vitamin D) and therefore must be supplied in the diet • Vitamins are involved in the metabolism of the major substrates i.e. fats, proteins and carbohydrates Although required in very small quantities, vitamins are essential to maintain good health
- 20. Supplements are useful for Supplements impaired absorption due to illness increased needs due to illness or surgery Pregnant Women with poor nutritional status women who have had a child with neural tube defect require folate supplement
- 21. Classification of Vitamins Vitamins Fat Soluble Water Soluble Vitamins A, D, E & K Vitamins B1, B2, B6, B12, Nicotinic Acid & Vitamin C
- 22. Food Sources of Vitamin A • Some losses in cooking & during long storage of Vitamin A preparations is seen. • Major Sources : • Carrots • Papaya • Milk • Margarine • Butter • Liver of Sheep & Fish • Eggs contain vitamin A & Beta Carotene
- 24. Food Sources of Vitamin D
- 25. Food Sources of B Vitamins • Food Sources of B Vitamins : • Meat & Meat Products • Green Vegetables • Potatoes • Fish • Cereals • Eggs
- 26. Vitamin C
- 27. Food Sources of Vitamin B12
- 28. Food Sources of Folic Acid • Folic Acid is lost in cooking water & destroyed by heat • Major Sources: • Liver Goat • Liver Sheep • Ladies Finger • Black Gram Dal • Bengal Gram Whole • Mint • Spinach
- 29. Iron • Major food sources : • Cauliflower Leaves • Rice Flakes • Crab • Mint • Radish Leaves • Bengal Gram Roasted • Bajra • Plantain Green • Liver Sheep
- 30. Calcium • Functions: • Formation of bone & teeth • Clotting of blood • Contraction of heart and muscle • Regulation of excitability of nerves fibre and nerve centers • Regulation of permeability of capillary walls • Deficiency : • Decrease rate of growth • Negative Calcium balance • Loss of Calcium from bone • Hyperirritability and tetany Subsequently leading to Rickets in Children & Osteomalacia in Adults
- 31. Sources of Calcium : Food stuffs Calcium Content (mg/100g) Food stuffs Calcium Content (mg/100g) Milk And Milk Products Green Leafy Vegetables Buffalo’s Milk 210 Agathi 1130 Cow’s Milk 120 Carrot Leaves 340 Goat’s Milk 170 Cauliflower Leaves 626 Curds (Cow’s Milk) 149 Colocacia leaves (Black) 460 Cheese 790 Cuury Leaves 830 Khoa (Cow’s Milk) 956 Drumstick Leaves 440 Skim Milk powder (Cow’s) 1370 Whole Milk Powder 950 Nuts And Oils Seeds Sea Foods Coconut (Dry) 400 Bombay Duck(Dried) 1389 Gingelly Seeds 1450 Bam 330 Mustard Seeds 490 Crab (Small) 1606 Cereals Prawn 323 Ragi 334 Ribbon Fish (Dried) 739
- 32. Eat Well Plate
- 33. Q&A
- 34. RDA Thank You
- 35. RDA
- 36. Diet myths • Banana is Fattening • Bananas are low in fat and are packed with potassium; A banana has 0.5g fat and 95 calories • Vegetarians cant build muscle • Body can get the required protein to build muscle mass from vegetable sources such as cheese, nuts, pulses and grains • Cholesterol is Bad for you • Cholesterol can be bad because it forms deposits that line and clog arteries. Clogged arteries contribute to heart disease. But we all need some blood cholesterol because it's used to build cells and make vital hormones. • Low-fat foods help lose weight • 'Low-fat' or 'fat-free' doesn't necessarily mean low calorie or calorie-free • Fattening foods equal rapid weight gain • True weight gain is a slow process. 3500 calories are required to gain one pound of body fat • Crash dieting or fasting makes you lose weight • Losing weight over the long term burns off fat. Crash dieting or fasting not only removes fat but also lean muscle and tissue. The loss of lean muscle causes a fall in your basal metabolic rate - the amount of calories your body needs on a daily basis. • Low-fat or no-fat diets are good for you. • A third of calories should come from fat. Body needs fat for energy, tissue repair and to transport vitamins A, D, E and K around the body
- 37. Osteomalacia • Softening of Bones • Pains in Leg and lower part of back • General weakness, difficulty in walking, especially climbing stairs • Repeated fractures since bones would have become weak
- 38. General Tips to Lose weight • Eat 5 meals a day • Drink lots of water to cleanse your system of toxins • Increase intake of Fruits & Vegetables rich in antioxidants • Drink water before meal to give a feeling of satiety • Exercise – increase metabolism, burn extra calories • Negative calorie intake • Limit intake of high calorie/high fat foods • Limit your drinks and portions of junk food • Avoid having chicken and other sources of protein together – refer food groups table Remember Economics – There is NO FREE LUNCH
- 39. Osteoporosis • Bones become lighter and less dense • Bone salts are unchanged but there is less of them • Fractures are more likely to occur • Intensity and severity are reduced if the maximum peak bone mass is achieved in youth • Osteoporosis is not caused directly by diet. • For most menopausal women, due to low levels of female hormones calcium absorption is affected • Life style factors • Physical inactivity • Stress • Hypothyroidism
Notas do Editor
- if we are obese today then our coming generation is equally on a risk . Within families the chances is 80% if both parents are obese and 50% if one parent is obese.
- Now that we understand how much should we consume or eat that our body requires for normal daily activities, we should also look at how can we burn excess fat that our body has stored over the last so many years. I don’t mean to scare you but we can see what obesity leads to …..
- What happens when people realize that they are fat or when their body signals then we want to lose weight as soon as possible and as easily as possible … and resort to means which are unhealthy ….
- Now that we have seen what are the major reasons of weight gain and what things are we doing wrong lets try to understand how can we maintain or achieve appropriate body weight. Energy that we get from food we eat is either burnt in various activities during the day or the excess gets stored in our body in the form of fat. So we should ensure that we eat right amount of food to avoid weight gain.
- Now we can look at what and how much awe actually require. The recommended dietary allowances (RDAs) are estimates of nutrients to be consumed daily to ensure the requirements of all individuals in a given population.
- How to make it practically possible
- If water‑soluble vitamins are eaten in amounts greater than are needed and body stores are high, the surplus is excreted in the urine. Low body stores are replenished when diet improves. Fat‑soluble vitamins cannot be lost through the kidneys and a very high intake of vitamins A, D and K is toxic. Low body stores are replenished when diet improves. Fat‑soluble vitamins cannot be lost through the kidneys and a very high intake of vitamins A, D and K is toxic. In a well‑nourished person it is not essential that the daily requirements for vitamins are met every day. It is the average intake that is important. If body stores are high, a low intake would not lead to adverse effects for some time, depending on the particular vitamin. For vitamin C it might be weeks, for the fat‑soluble vitamins, months and for B12, years.
- Prevention is better than Cure Remember Supplements are not required by an healthy individual it is just ppl who re at risk or who are suffering from vitamin deficiency should take these under the guidance of their doctor..
- If I were to show you RDA requirements then you would realize how small amounts are required which we cant through our diet. There are a number of reasons for the same which we will discuss later on. Also to be noted is that excess or deficiency of vitamins both is bad. Now who is at RISK
- Vitamin D is relatively stable while cooking It has been reported that only 50 % of vitamin D consumed is absorbed. Considerable percent of Vitamin D is produced by daily exposure to sunlight. Osteomalaica is characterized by demineralization of previously formed bones leading to softness and susceptibility to fractures.
- Very easily destroyed in storage, bruising & chopping Cooking water especially if bicarbonate is added Collagen Synthesis (wound healing) Increases iron bioavailability
- Bodily deficiency or excess occurs due to too less or excess of Vitmain D Absorbability depends on the need