Healthy diet most potent medicine

1. Healthy diet: The
most potent
Medicine

2. WHAT IS HEALTHY DIET???
 A healthy diet means getting the right types and amounts of foods
and drinks to supply nutrition and energy for maintaining body cells,
tissues, and organs, and for supporting normal growth and
development.
 Dietary needs of the organism in the correct proportion.

3. COMPONENTS OF HEALTHY DIET/FOOD
1. Food- It is the group of edible substances which provide energy to the living
beings and repairs the old tissues and builds the new tissue.
2. Components of Food –The various components of food are:-
 Carbohydrates
 Proteins
 Fats
 Water
 Fibre
 Vitamins
 Minerals

4. 3. Nutrients- These are organic or inorganic substances required for the
survival of a living being. They include carbohydrates, fats, proteins,
vitamins and minerals.
4. Diet- It is the amount of food taken by a person at a time.
5. Balanced diet - A diet containing all the nutrients and other components
in proper proportion is called balanced diet.
6. Energy- Energy is the capacity to do work.
7. Deficiency diseases- The deficiency of one or more nutrients food for a
long time may cause certain diseases /a disorder is known as deficiency
diseases.
8. Malnutrition- If a person does not get adequate food or if his/her diet
does not contain all the nutrients, he or she.

6. FOOD GROUPS ACCORDING TONUTRIENTS CONTENT
 Carbohydrate: Rice, Wheat, Potato, Sugar and Molasses.
 Protein: Meat, Fish, Egg, Milk, Legumes and Beans.
 Fat: Oil, Ghee and Butter, Fat.
 Vitamins: Green yellow and other colour fruits and vegetables,
Egg, Milk, Liveretc.
 Minerals: Green yellow and other colour fruits and vegetables
(carrot, radish, cauliflower, spinach ),egg, milk, liver and
common salt.
 Water

7. FOOD CLASSIFICATION
 Various food components are grouped in three classes:-
1. Energy giving food- Carbohydrates and Fats.
2. Body building food-Proteins
3. Protective foods- Vitamins and Minerals

8. CARBOHYDRATES
Carbohydrates- These are the compounds made up of three elements
carbon, hydrogen and oxygen. The main carbohydrates found in our food
are in the form of glucose, other sugars and starch.
Functions of Carbohydrates:
 Carbohydrates such as starch and sugar provide most of the energy to
our body.
 It is the cheapest source of energy for the body.
 Main function to supply energy
 Daily requirement: 400-600 g
 Effects of deficiency- Ketone body production, An excessive degradation
of body protein

9. FAT
 Sources of Fats- Some of the sources of fats are Oil, Ghee, Milk, Butter,
Eggs, Meat etc.
 Adult, expectant and nursing mothers 10-20% of total calories
 Children & adolescents (1-18 yrs) 15-20 % of total calories
 Infants (birth-1 yr) 25-30% of total calories
 Function of Fats-Fats also gives us energy. Fats give much more energy
as compared to carbohydrates
 Effects of Deficiency- Wasting

10. OBESITY
Wasting

11. PROTEIN
Proteins- These are the complex compounds made up of
carbon,hydrogen,oxygen,nitrogen and sulphur.
Sources of proteins-Whole cereals such as Wheat, Groundnuts, Beans,
Pulses, Fish Eggs, Meat, Milk Cheese etc.
Daily requirement  1g / kg body weight
Effects of deficiency  PEM
e.g. Marusmus, Kwarshiorkor

12. CLASSIFICATION AND FUNCTIONS OF PROTEIN
 According to Nutritional properties:
a. First class: high biological value; contain all EAA. e.g. animal
protein
b. Second class: low biological value; poor in EAA. e.g. plant protein
 Function of Proteins-
 Maintenance and Growth
 Regulation of body process
 Source of energy

13. AMINO ACID
Amino Acid: Protein are large molecules formed from the combination of a
large number of simpler substance known as Amino Acid
Essential Amino Acids
Valine Threonine
Methionine Lysine
Phenylalanine Tryptophan
Leucine Isoleucine
Protein complementary
 Protein of wheat and beans combined provides a satisfactory amino
acids intake
 Protein of rice and pulses gives good amino acid sources

14. VITAMINS
Vitamins-They are a group of organic compounds essential in small
amounts for maintaining normal health and development.
Functions-Vitamins help in protecting our body against diseases. They also
help in keeping our Eyes, Bones, Teeth and Gums healthy.
Vitamins are of different kinds known by different names.
Some vitamins such as vitamin A, vitamin D, and Vitamin E and vitamin K
are fat soluble. Where as Vitamin B complex (such B1 ,B6 ,B12 etc.) and
vitamin C are water soluble.

15. VITAMIN-A
A. Daily requirement:
Adult male/female/pregnancy-750 µgm. Lactation-1150 µgm.
B. Effects of deficiency: 1. Night blindness 2. Xerophthalmia
Source
Animal- liver, egg yolk, cheese, butter, whole milk, fish
Plant- Dark GLV-Spinach, Amaranth, Methi, Caddage

16. VITAMIN-E (Α- TOCOPHEROL)
A. Daily requirement: 30 I.U.
B. Effects of deficiency: Metabolic disorder due to enhanced oxidative
stress, sexual dysfunction
Source
 Animal- egg yolk, meat, whole milk, fish.
 Plant- vegetable fats

17. VITAMIN-D
A. Daily requirement:
Adult – 2.5µg:Pregnancy and Lactation-10 µgm.
B. Effects of deficiency:
1. Rickets in children
2. Osteomalacia
3. Osteoporosis.
C. Source
Animal - Skin: 7-dehydrochol  1,25(OH)2D
Other -fish liver oil, egg yolk, liver, butter, milk & milk products.

18. VITAMIN-K
A. Daily requirement: 0.03 mg
B. Effects of deficiency:
1. Generalized bleeding
2. Prolonged clotting time
C. Source
Animal - milk, self intestinal flora
Other - spinach, cauliflower, cabbage, fruits.

19. VITAMIN-C
A. Daily requirement:
Adult- 40 mg. Pregnancy- 40 mg. Lactation- 80 mg
B. Effects of deficiency:
Scurvy- swollen & bleeding gums, subcutaneous bruising,
bleeding into skin or joints, delayed wound healing, anaemia &
weakness
C. Source
Animal - Meat & Milk (small amount)
Other - citrus fruits: amlaki, orange, lemon, tomato, guavas, black berry,
straw berry, fresh vegetables.

20. VITAMIN-B1 (THIAMINE)
A. Daily requirement: 0.5mg / 100 Cal energy intake
Adult male-1.5mg. Adult female- 1mg.
B. Effects of deficiency:
1.Beriberi-Dry/Wet/Infantile
2. Wernicks encephalopathy
C. Source
Animal - Meat, egg , fish
Plant- Dried yeast, unmilled cereals, Pulses, nuts. Vegetables, fruits, rice,
wheat

21. VITAMIN-B2 (RIBOFLAVIN)
A. Daily requirement: 0.6mg / 100 Cal intake
Adult male-1.6mg. Adult female- 1.4mg.
B. Effects of deficiency:
1. Angular stomatitis
2. Cheiliosis
3. Soreness of tongue
4. Redness, burning sensation in eyes & vascularization of cornea
C. Source
Animal - Meat, Milk, Liver, kidney.
Plant- Growing leafy vegetables, cereals, pulses
Synthesized by Intestinal Bacteria

22. NIACIN
A. Daily requirement: 6.6mg / 100 Cal intake
Adult male-18mg. Adult female- 14mg.
B. Effects of deficiency:
1. Pellagra.
2. Glossitis
3. Stomatitis
C. Source
Animal - Meat, egg yolk, fish, Liver, Milk.
Plant- Whole grain cereals, legumes & Vegetables

23. VITAMIN B6(PYRIDOXINE)
A. Daily requirement:
Adult- 2 mg. Pregnancy & lactation- 2.5 mg.
B. Effects of deficiency:
1. Peripheral neuritis.
C. Source
Animal - Meat, egg yolk, fish, Liver,milk.
Plant- Whole grain cereals, legumes & Vegetables

24. FOLATE
A. Daily requirement: Adult-100µg
B. Effects of deficiency:
1. Megaloblastic anaemia
2. Glossitis
3. GIT disturbance
C. Source
Animal - Egg, Liver.
Plant- Leafy Vegetables

25. VITAMIN B12 (CYANOCOBALAMIN)
A. Daily requirement: Adult-1 µg
B. Effects of deficiency:
1. Megaloblastic anaemia
2. Neurological lesion
C. Source
Animal - Meat, egg yolk, fish, liver, milk.
Synthesized by intestinal bacteria

26. MINERALS
Minerals-Minerals are inorganic compounds (metal and non metal
elements) required in small quantities.
Functions:
1. Formation of bones and teeth
2. Osmotic pressure of body fluid
3. Synthesis e.g. RBC, T3, T4
4. Acid-base balance
5. Maintenance of tones
Sources
 Green leafy vegetables, fruits, whole grain cereals, sea foods
 Eggs, Milk, Meat

27. ROUGHAGE
Roughage-Roughage is also called dietary fibres. They consist of
indigestible plant carbohydrates called cellulose present in plants.
Source-Salad, Vegetables, Fresh fruits, whole grains and pulses, beans etc.
Functions-
 Roughage is an essential component of our food and add to its bulk.
Roughage does not provide to our body.
 Roughage helps our body get rid of undigested food and so help to
prevent constipation

28. WATER
Water-Water is very essential component of our body because:
 A major portion of our body is formed of water.
 It helps our body to absorb nutrients from food.
 It is essential for most of the life processes or
body functions.
 It also helps in throwing out some wastes from body as
 Urine and Sweat.
 Source-We drink water directly as well as we receive water from milk, tea,
fruits, vegetable, cold drinks etc.

29. Lifestyle Diseases

30. WHAT IS A LIFESTYLE DISEASE ???
 Health problems that react to changes in lifestyle
 Disease associated with the way a person or group of people lives.
 Diseases that are caused partly by unhealthy behaviors
and partly by other factors
 Lifestyle diseases are ailments that are primarily based on the day to day
habits of people.

31. ALL LIFESTYLE DISEASES HAVE ONE COMMON PROPERTY
 They make breathing heavier and body O2 low
 Cell hypoxia is the driving force of lifestyle diseases

32. WHAT CAUSES LIFESTYLE DISEASES?
 Certain habits, behaviors, and practices such as poor eating
habits, inactivity, smoking
 Factors that we cannot control such as age, gender,
and heredity

33. CONTROLLABLE RISK FACTORS
• Diet and body weight
• Daily levels of physical activity
• Amount of sun exposure
• Smoking and alcohol abuse

34. UNCONTROLLABLE FACTORS
• Age
• Race
• Gender
• Heredity

35. IMPROPER LIFE STYLE
 Over eating
 Excessive consumption of fats
 Smoking
 Drinking
 Chewing tobacco
 Sedentary life style
 Lack of exercise

36. TYPES OF LIFESTYLE DISEASES
 Cardiovascular diseases
 Stroke
 Diabetes
 Cancer
 Chronic obstructive Pulmonary disease
 Depression
 Musculoskeletal disorder

37. CARDIOVASCULARDISEASES

38. CHOLESTERO
L

39. HIGH
CHOLESTEROL
Type - A Mental Stress
Alcohol Smoking

41.  Have the victim sit down and rest, and attempt to keep calm. Loosen
any tight clothing.
 If the victim has a known heart condition, ask if he takes a
chest pain medication.
 Assist the victim in taking the medication
(usually nitroglycerin, which is placed under the tongue).
 If the pain does not subside promptly with rest or within 3 minutes of
taking nitroglycerin, call for emergency medical assistance.

42. STROKE

43. T.I.A

44. CVA

45. PREVENTION OF CARDIOVASCULAR DISEASES, STROKE AND CVA
 Trim your fat intake, eat healthy
 Cut down on salt
 Keep your weight healthy
 Don’t smoke
 Don’t take alcohol
 Do exercise
 Monitor your blood pressure and
cholesterol
 Relax & cut down on stress
 If you are hypertensive then don’t skip
your Anti-hypertensive drugs

46. DIABETES

47. TYPES OF DIABETES
 Type 1 diabetes or Juvenile Diabetes
 Type 2 diabetess or Maturity Onset
Diabetes
 (Most common)

48. HIGH RISK CATEGORY
 45 yrs & above
 overweight
 close family member with diabetes
 diabetes during pregnancy
 had a baby that weighed > 9lbs (4kg)

49. PREVENTION OF DIABETES
 Maintaining a healthy
weight
 Avoiding smoking
 Reduction of Stress
 Avoiding Sedentary life
 Avoid Junk foods
 Exercise- reduces
insulin resistance

50. CANCER

52. PREVENTION OF CANCER
 Don’t’ smoke!
 Wear sunscreen; stay away
from tanning beds
 Eat your veggies and cut the
fat
 Eat moderate protein
 Stay active
 Get regular medical
check-ups

53. CHRONIC OBSTRUCTIVE PULMONARY DISEASE
 Symptoms - shortness of breath, cough and sputum
production
 Tobacco smoking - most common cause of COPD
 other factors - air pollution, genetics
 Prolonged exposure to dusts, chemicals and fumes
increase the risk of COPD in both smokers and
nonsmokers
 Malnutrition & Low Birth weight is also a reason for
Respiratory disease . Being either underweight or
overweight can affect the symptoms

54. PREVENTION OF COPD
 Quit Smoking
 Have Healthy Diet
 Take nutrition supplements if
malnourished
 Do Breathing exercise
 Avoid exposure to fumes & dust .
 Improve both indoor &
outdoor air quality

55. MUSCULOSKELETAL DISEASE
 Healthy diet with physical activity builds strong & healthy bones
 Exercise strengthens the bones , ligaments & muscle surrounding joints

57. MAINTAINING HEALTHY LIFESTYLE
 Diet- healthy eating patterns consume fewer Calories and be
physically active.
 Exercise- At least 150 min per week of moderate- intensity,
2 or more days per week of muscle- strengthening activities.
 Relaxation- Work/school/personal life balance, Relaxation response
for 20 min, 1-2x/day
 Addiction Management- Smoking, Alcohol, Drugs

58. MINIMUM RECOMMENDATION FOR PHYSICAL ACTIVITY
BY WHO
 Children & young people - moderate intensity activity for
at least 60 mints per day
 Adults - at least 30 mints of exercise most if not all days.
Should include flexibility, muscle strength & endurance
exercise twice a week
 60 to 90 mints to improve when already in poor health
or to lose weight
 Moderate exercise is Brisk walking, swimming, cycling,
gardening with moderate effort

59. Heart Disease and Diet form to
prevent Heart Disease

60. WHAT IS HEART DISEASE?
 Heart : The most hard-working muscle of our body – pumps 4-5
liters of blood every minute during rest
 Supplies nutrients and oxygen rich blood to all body parts, including
itself
 Coronary arteries surrounding the heart
keep it nourished with blood

61. ATHEROSCLEROSIS/CORONARY ARTERY DISEASE
Over time, fatty deposits called plaque build up within the
artery walls. The artery becomes narrow. This is
atherosclerosis.
When this occurs in the coronary arteries, heart does not get
sufficient blood, the condition is called coronary artery disease,
or coronary heart disease

62. CHOLESTEROL (A TYPE OF FAT)
 Everybody needs cholesterol, it serves a vital function in the body
 It circulates in the blood
 Too much cholesterol can deposit in the arteries in the form of plaque
and block them
 No symptoms till heart attack

63. WHERE DOES IT COME FROM ?
 Two sources of cholesterol: Food
& made in your body.
 Food sources: All foods
containing animal fat and meat
products.

64. GOOD VS. BAD CHOLESTEROL
 LDL cholesterol is known as bad cholesterol. It has a tendency to
increase risk of heart disease.
 LDL cholesterol is a major component of the plaque that clogs
arteries.
 HDL cholesterol is known as the good cholesterol. Higher in women,
increases with exercise.
 HDL cholesterol helps carry some of the bad cholesterol out of
arteries.

65. OBESITY
 People who are overweight (10-30 % more than their normal body
weight)
 Obese have 2 to 6 times the risk of developing heart disease
 Normal Waist-Hip Ratio
< 0.85 for women;
< 0.95 for men
 Pears or apples?

66. DIABETES
 At any given cholesterol level, diabetic persons have a 2 or 3 x higher risk
of heart attack or stroke
 A diabetic is more likely to die of a heart attack than a non-diabetic
 ~80% Diabetics die from heart disease
 Risk of sudden death from a heart attack for a diabetic is the same as that
of someone who has already had a heart attack.

67. PREVENTING HEART DISEASE
 Limit your intake of foods high in calories and low in nutrition, including
foods like soft drinks, candy, junk food
 Eat colored vegetables and fruits.
 Eat a variety of grain products
 Choose nonfat or low-fat products
 Use less fat meats- chicken, fish and lean cuts
 Switch to fat-free milk—toned/skimmed milk

68. DIETARY GUIDELINES
 Eat a variety of fruits and vegetables every day. (5 servings - they are
naturally low in fat and high in vitamins and minerals and anti oxidants)
 Limit foods high in saturated fat, trans- fat and cholesterol
 Eat less than 6 gms of salt a day
 Have no more than1-2 alcoholic drink a day if you are a regular drinker

69. LIMIT / AVOID
 Foods rich in Cholesterol and Saturated fats
 Egg Yolk
 Fatty meat & organ meat( Liver)
 Butter chicken / Batter fried fish !
 Milk fat – Desi Ghee, Butter, Cheese, Malai, Rabri, Khurchan, Doda,
Ice Cream, full cream milk,
 Hidden Fat like Bakery biscuits, Patties (!), Cakes, Pastries,
 Saturated Fats : Increase Cholesterol – Avoid
Coconut oil, Palm oil, ghee
 Monounsaturated Fats (MUFA): Heart healthy
Olive oil, Groundnut oil, Canola oil, Mustard oil
 Polyunsaturated Fats (PUFA): Heart healthy
Sunflower oil, Soybean oil
 Omega-3-Fatty acids Fish oil : Heart Healthy

70. EXERCISE
 Maintain a level of physical activity that keeps you fit and matches the
calories you eat
 It Helps control diabetes and hypertension
 Regular exercise can halve the risk of heart disease, particularly in men
who walk briskly
 Exercise significantly reduces the chances of diabetes and stroke
 Moderate to intense physical activity for 30-45 minutes on most days of
the week is recommended

71. STOP SMOKING
 The risk of heart attack starts decreasing within 24 hours of quitting
smoking, within 1 year of quitting, CHD risk decreases significantly, within
2 years it reaches the level of a nonsmoker
 Smell and taste improve within days
 Within three months of quitting, the smokers' cough disappears in most
people