REPORT

A Campaign Report On Nutrition

Healthy Food For A Healthy Life
Members: Zeeshan Khalid 10050616-108 M Haseeb Shabbir 10050616-122 Sufyan Jalib 10050616-113 Tariq Saeed 10050616-120 Tassadaq Hussain 10050616-124

Centre for Media and Communication studies, UoG

Nutrition
The process by which a living organism assimilates food and uses it for growth and for replacement of tissues. Nutrition is the intake of food, considered in relation to the bodys dietary needs (WHO). There are six major classes of nutrients: carbohydrates, fats, minerals, protein, vitamins, and water. Nutrition is the process of breaking down food and substances taken in by the mouth to use for energy in the body or it is the process of obtaining and consuming food.

Diet
A particular selection of food, especially as designed or prescribed to improve a person's physica lcondition or to prevent or treat a disease. The diet of an organism is what it eats, which is largely determined by the perceived palatability of foods.

Diet Plan for a healthy appetite

There are countless food streets and fast food joints in our metropolitan areas, where people often like to treat their taste buds. No matter how great our love for local foods might be, however, the importance of keeping track of what we eat cannot be denied. This is especially relevant for our society where almost every person suffers from health issues related to indigestion and abnormal metabolic rates. These include diabetes mellitus, obesity, ulcer and heart diseases among others. Due to our undeniable attachment with rich local flavors, there is a greater need to follow an effective Pakistani Diet Plan that encourages weight loss and detoxification. What we need is a Pakistani diet plan formulated especially for Pakistani foods.

Given below is one such diet plan, which should be followed for at least for two weeks before it starts showing results. The best thing about this nutrition routine is that you can pick and choose from the different options given for each meal. In fact, you can incorporate each of these meal combinations on different days of the week so as to create variety in the diet plan you follow.

Breakfast (7am -8 am)

2 toasted whole wheat or bran bread slices with tea or milk. A bowl of oatmeal boiled with a cup of skimmed milk. It can be topped with some fruits of your choice such as banana, apple or berries. A whole wheat (chakki atta) paratha made in 1 spoon of desi ghee with milk or unsweetened juice of your choice. A boiled egg and a slice of bran bread.

Snack Time (09:30 Am -10:30 Am)

1 Orange 1 cup sliced Carrots 1 cup Cucumber slices 1 Apple A handful of Almonds

Lunch Time ( 12:00 Noon- 01:30 Pm)

2 palm-sized chapattis, cup vegetable curry, 1 cup daal and a bowl of salad.

A cup of plain rice with cup vegetable curry, 1 cup daal and a bowl of salad. Chicken Tikka with no Roti and a bowl of salad.

Dinner (07:00 Pm -08:00 Pm)

1 phulka / roti, cup vegetable curry, 1 cup daal and a bowl of salad. 1 cup plain rice with 1 cup daal and a bowl of salad. 2 pieces of chicken tikka with 1 chapatti and salad.

Things to remember:
1. Switch banaspati with canola oil. 2. For deep frying, use desi ghee as it does not get absorbed in fried foods as much as vegetable oil does. 3. Drink fresh fruit juices instead of the boxed variety. 4. Avoid ready-made desserts and mithai from the halwai. 5. Try cooking at home as much as possible and cut back on dining out. 6. Replace full cream milk with low fat or skimmed milk. 7. No bakery items. 8. Avoid candies and chocolates as much as possible. To follow this plan you have to become disciplined about your sleep schedule as well. This is important because in order to detoxify the digestive system, regulating metabolism is necessary. Going to bed and waking up early will prove to be of immense help to regulate your digestive cycle.

Tips for a Safe and Healthy Life

Eat healthy
Eat a variety of fruits, vegetables, and whole grains every day. Limit foods and drinks high in calories, sugar, salt, fat, and alcohol. Eat a balanced diet to help keep a healthy weight.

Be Active

Be active for at least 2 hours a week. Include activities that raise your breathing and heart rates and that strengthen your muscles.

Help kids and teens be active for at least 1 hour a day. Include activities that raise their breathing and heart rates and that strengthen their muscles and bones.

Protect yourself
Wear helmets, seat belts, sunscreen, and insect repellent. Wash hands to stop the spread of germs. Avoid smoking and breathing other peoples smoke. Build safe and healthy relationships with family and friends. Be ready for emergencies. Make a supply kit. Make a plan. Be informed.

Manage stress.
Balance work, home, and play. Get support from family and friends. Stay positive. Take time to relax. Get 7-9 hours of sleep each night. Make sure kids get more, based on their age. Get help or counseling if needed.

Get check-ups
Ask your doctor or nurse how you can lower your chances for health problems based on your lifestyle and personal and family health histories. Find out what exams, tests, and shots you need and when to get them. See your doctor or nurse as often as he or she says to do so. See him or her sooner if you feel sick, have pain, notice changes, or have problems with medicine.

Healthy food advantages

Can lower risks of diseases and cancers Help you keep active providing energy Aid in restful sleep Keep you relaxed Prevent you from becoming obese Can make you live longer

Healthy Food disadvantages Usually more expensive Quite boring and repetitive

Junk Food advantages:

Cheaper to buy Easier to make meals out of Widely available Satisfying Suppress cravings

Junk disadvantages:
Can cause obesity Can cause heart problems Can rot your teeth Provide many calories with little nutritional value Raise your blood pressure because of salt, and therefore make it more likely for you to have a heart attack

The benefits of good nutrition

1. Fuel to perform daily activities
Every single act performed by your body no matter how small or mundane the task may seem uses energy. Proteins, fats and carbohydrates in food all contribute to the total energy pool of the body. But for the body to be able to use and conserve this energy, it also needs certain vitamins and minerals, which can be obtained from foods and, to a lesser extent, supplements.

2. Nutrients for the body's cells

The body functions by means of a very intricate set of systems that work in perfect synchronisation to make life possible. All these systems, for example the cardiovascular, reproductive and respiratory systems, can be broken down to cellular level where hormones, enzymes and neurotransmitters are constantly interacting through complex processes to make your body function. These processes are all made possible by the nutrients that we ingest every day. While certain nutrients can be produced by the body itself, we need to get many others through the food we eat. A diet deficient in vital nutrients will soon lead to disease. By eating foods from a variety of different sources both animal-based and plant-based you will provide your body with the essential nutrients without which its cells cannot function. 3. Growth and repair of tissue

Good nutrition has the advantage that it ensures growth (during childhood and pregnancy), healing and the maintenance and build-up of muscle mass. For these essential processes to take place, the body needs energy, certain vitamins and minerals, but especially protein on a daily basis. 4. Reinforcing the immune system You can enable your body to fight disease more effectively with the foods you eat. You probably already know that the vitamin C in oranges helps to ward off infection. This vitamin boosts immunity by increasing the production of B- and T-cells and other white blood cells, including those that destroy foreign microorganisms.

In a similar way, other foods and nutrients can play an immune-boosting role.

6. Maintaining good mental health The most basic principle in preventing depression and mood swings, is to eat a balanced diet that contains foods from all the different food groups fruit and vegetables, unprocessed grains and cereals, lean meat, eggs, milk and dairy products, legumes and nuts, poly- or monounsaturated margarine and oils. 7. Ensuring healthy teeth and bones A balanced, calcium-rich diet especially during your childhood, teen and early adult years has the advantage that it will ensure an adequate peak bone mass throughout life. This will prevent osteoporosis in later life.