Professional Documents
Culture Documents
BMI
22.3
22.3
Body fat
9.1%
21.2%
Type 2 DM
Smooth muscle
Collagen
Food
Any substance that can be metabolized
by an organism to give energy and build
tissue
Any solid substance (as opposed to liquid)
that is used as a source of nourishment;
"food and drink"
Anything that provides mental stimulus for
thinking
Traditional Diets
Traditional Diet
Food Pyramid
Fats, Oils & Nuts
2-3 Units
Milk & Milk Products
2-3 Units
1-2 Units
Vegetables
Fruits
3-4 Units
2-3 Units
Cereals &
Pulses
8-12 Units
10-14
units (veg)
Food Components
MACRONUTRIENT
Carbohydrates
Proteins
Fats
MICRONUTRIENTS
Vitamins
Minerals
Carbohydrates
Primary source of energy
Sources:cereals, fruits, vegetables,milk
Carbs are of two types
simple carbs: sugars, honey, colas, fruits
juices, jaggery,maida,bakery products
Complex carbs: cereals, vegetables,
pulses
1 small/ medium
1 medium
1 medium
1/3 medium or 3 slices
2-3 slices
1 medium
1 medium
2-3 slices
1/3rd medium
150 ml
100 gm
big
1 small
medium (75 gm)
big size (50 gm)
12-15 pieces
Major Food
Sources
Known Effects
Cellulose
Hemicelluloses
Alter consistency of
gastric & intestinal
contents, reduce
absorption of
cholesterol, reduce
serum cholesterol,
water holding
Properties of Dietary
Fibre
Type
Major Food
Sources
Known Effects
Lignin
Old (tough)
vegetables, wheat
Indigestible by fecal
bacteria
Quantity
6 to 40
8 to 36
100 to 150
25 to 100
57 to 140
10 to 30
Moderate Fibre
Whole wheat flour
Wheat germ
Brown bread
Field beans
Red gram dal
High Fibre
Rice bran
Brinjal
Cauliflower
Radish leaves
Fenugreek
Cabbage
Bengal gram
Whole
Rajmah
Peas
Red gram
Green gram whole
Apple
drumstick
Moderate Fibre
Peaches
Pears
Orange
High Fibre
Parwar
Double beans
Colocasia
Amaranth
Amla/Dates/Grapes/
Guava/Pomegranate
/
Sapota/Papaya
Proteins
Repair of tissues, immunity
Sources: pulses, nuts, milk and milk
products, meat, egg, fish, poultry.
Egg ,poultry and red meat have saturated
fats in them
Good source of proteins are dals, sprouts,
fish, egg whites,chicken breast.
Advantages of proteins
Is not converted into sugar as fast as
carbohydrates.
It keeps us full for a long period of time.
It takes a lot of energy to burn proteins,
therefore you store less energy.
FATS
A consumer is a
a controversial subject
confused
lot as far as choosing
the
right kind of cooking
medium is concerned.
Every supplier of any
type
of cooking oil claims
the
same to be best for
health
CHOLESTEROL
BALANCING
OXIDATION
STABILITY
Invisible Fats
Coconut
Peanuts, Almonds, Cashewnuts etc.
Condiments like pappad, pickles, chutneys
etc.
Garnishes like cheese, cream, white
sauce, etc.
Bakery items like biscuits, kharis, puffs,
etc.
Farsans and sweets
Non-Vegetarian food
Milk & milk products
Total Fat
Total fat intake is most important
Invisible sources of fat should be
included in the total fat intake
Total fat intake is closely related to
serum lipids
Recommended intake is 20 gms per
person per day
Diets should not provide more than 30%
calories from fat
Dietary cholesterol
Associated with animal fat
Sources of dietary cholesterol : ghee,
cream
butter, non-vegetarian foods.
Excess consumption of fat leads to
production of fat in our body
Prudent fat intake : 3-4 tsp/day/person
Good oils :ground nut oil, olive oil, rice
bran oil
Alternatives
1 cereals exchange gives 100 kcals
1 chapatti (30 g) 1 thepla or
1 khakra (dry) or
1 medium vati porridge or
2 medium size bread slice or
1 pav (30 gm) or
1 vati (medium) cooked rice or
1 medium vati onion poha (no potato)
Thalipith or
1 Ghavan or
1 bowl of spaghetti or
bhakri or
1 bowl of corn flakes or
1 idli with sambhar or
1 dosa (home made medium sized on nonstick) with
sambhar
4-5 pieces of dhokla or muthia (steamed)
4-5 pieces of Khandvi
Meal Patterns
Breakfast:
Meal consumed within one hour of rising
Most important meal of the day
Should be rich in complex carbs and protein
eg: cereal, porridge, roti, dosa, idli, upma, daliya,
paratha, eggs, milk, fruits.
Avoid :bakery products
Meal Patterns
Lunch
Eat balanced meal
Make right food choices
Do not skip lunch
Include protein as a important part of meal
eg thali, roti-subzi , dal rice, curd rice
Meal Patterns
Dinner
Meal should be as light as possible
Low in carbohydrates especially simple
carbs
Make clear soups as integral part of
dinner
Eating Out
(Make Right Choices)
Meal time
Cuisine
Meal selection
Hygiene
A la carte
Either starter, main course or dessert
never all together
Clear soup should be an integral part of
menu
Choose grilled, tandoori, broiled, stir fry
Do not order for deep fried, makhani,
white sauces, mayonnaise
Salad(?)
Buffet
Choose wisely
Do not have to eat it all
Select hot, steaming foods
Select a live counter so dish can be made
as per your choice
Avoid greasy foods
Mid Meals/Snacks
Avoid high calorie snacks- split it into two
Avoid super sized snacks
Fruits, channa, unbuttered pop corn, sukha bhel
with less sev, cooked channa chat are ideal
snacks
Avoid bakery products, colas, juices, chaat etc
The best drink with and between meals is water
Mid-Meal Options
Skimmed milk
Chaas
Kurmura
Channa
Fruit (permitted quantity only)
Alcohol
Causes hypoglycemia if consumed without food
Foods consumed with alcohol are usually fried
foods/junk food empty calories)
Alcohol is high in calories 7 kcals/gm and is
metabolized in a manner to fat.
give up alcohol, if not then fix the quantity, frequency
and exchange it with fat.
consume salads with alcohol.
Alcohol
Raises HDL
Lowers insulin concentration and improves insulin sensitivity
But
Raises blood pressure
These findings are true for whites. Blacks (Afro American ) and
Hispanics do not show this relationship
Studies on Indian populations have not been done
Ref : Freiberg MS, Cabral HJ, Heeren TC, et al. Alcohol Consumption and the Prevalence
of the Metabolic Syndrome in the U.S.A cross-sectional analysis of data from the Third
National Health and Nutrition Examination Survey. Diabetes Care 2004; 27:2954-2959.
Carbohydrate/Sug
ar Content (g/L)
Alcohol Content
(g/l)
400-500
2-10
120
30
40-50
120
Unit of Alcohol
One Unit of Alcohol
Half a pint of beer, lager or cider
Pub measure of spirits (whisky, vodka,
rum, gin)
Glass of wine
Glass of sherry
Calories
90
50
75
55
ADA Guidelines
Fountain
PEPSI
WATERFOUNTAINS
DO NOT
UPSIZE !!!
We Need To
Minimize Not
Sweeteners
Sweeteners are of two kind: Nutritive
Sweeteners (which have calories) and NonNutritive Sweeteners (which have no calories)
Nutritive and Non Nutritive Sweeteners should
be used sparingly in prescribed amounts
Education on appropriate use of sweeteners
Impact of nutritive sweeteners on the
individuals blood glucose levels & lipid profile
should be assessed on a regular basis
Sweetener
Acesulfame potassium
15
Aspartame
40
Cyclamate
11
Saccharin
Sucralose
Sodium
Sources: salt, bakery products
Blood pressure is significantly related to sodium
intake(inter salt study)
High salt intake has been implicated in hypertensive
target organ diseases
Strategies to limit salt intake
Reduce salted foods bakery, processed food, pickle,
ketchup
Avoid :salt shakers, salt on salads, fruits, atta, rice,
sherbet
Use of lime, tamarind, pudina to bring flavour to foods
Integrating Therapies
Physical Activity
Benefits
Physical activity
is it necessary?
Prevents obesity( weight gain)
Improves heart conditioning
Improves blood pressure
Stabilizes blood sugar
Improves muscle mass and bone health
Secretes feel good hormones
Diet Issues
Hypocaloric Diets
Low Carb Diets
Meal Replacement Diets
Eat less, Eat on Time
Concentrate on Satiety
Satiety Index
Killer Diet
Fast Foods kill fast
Fried,Calorie Dense
Oils and Butters
Lack of Fibre
Cola Culture
Traditional Diet
Less oil
Fibre rich
Designer Foods
Low cal mithais
Diet colas
Low calorie or diet farsans
Diabetics adjuncts jam, jelly, pickles
Healthy Eating
Eating Out
Good Nutrition
Weight
Control
Flexible
Lifestyle
Aham Annam.
Atharva veda (2500 BC)
Diataal Powder
Soya Protein
Soya bean apart from being rich source
protein also has other phytochemicals
which are unique
Soya fibers reduces insulin requirement in diabetes
Decrease cholesterol synthesis in humans.
LYCOPENE
Major carotenoids
Imparts colour to vegetables and fruits
Recent studies reveal a unique preventive
role;
Cancer &
Cardiovascular complications
LYCOPENE
Are found in:
Tomato & tomato products
Apricots, papaya
Grapefruit, guava etc
L-ARGININE
Protein amino acid
Classified as semi-essential / conditionally
essential
Essential for young children
Precursor of nitric oxide
Shown to play a critical role in:
Hypertension
Heart dysfunction
Inflammation
Effect of nuts
Rich in MUFA and PUFA
Rich in plant protein,fibre,micronutrients
like Cu and Mg
Plant sterols
Vitamin E,thiamin,riboflavin
Peanuts are good source of folate and
fibre
Walnuts are good source of omega 3 oils
Effect of garlic
Bioactive compound allicin
Organosulfur compound inhibits
hepatocyte cholesterol synthesis
Antiplatelet properties
S alkenyl cysteine results in decreased
HMG coA reductase