How Healthy are you??

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HOW HEALTHY ARE YOU

• PRESENTER
• Tanvee Patwardhan
• Clinical Nutritionist

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WEEKEND ??
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WHAT ARE LIFESTYLE DISEASES ?

• Any condition e.g., obesity, hypertension,
  cardiovascular disease, and some cancers
• that is attributable, at least in part, to
  lifestyle choices.
• e.g., diet, smoking, alcohol and drugs,
  exercise, etc.

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• Diet
• Sedentary Lifestyle
• Alchohol
• Smoking
• Tobacco
• Lack of Exercise
• Knowledge
• Attitude

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NUTRITION FOR YOUNG

• Nutrition ---------
• Lot of fluids for hydration - 3 litres
• Variety of colors in the food
• High fibre food 15 grams
• Plenty of fruits 2-3 fruits
• Introduction of greens
• Nuts
• Good amount of proteins high biological value
• Exercise ------
• Daily an hour minimum required. Sports or any
  outdoor exercise

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DIET PLAN

• Early Morning 1 Glass milk Strawberry syrup/
  Hersheys 1 Banana
• Breakfast 1 vegetable Paratha / Ghee Vegetable
  Idli/ Vegetable Pancake 3 Walnuts
• Mid Morning Carrot Halwa / Fruit Juice/ Apple
• Lunch Small Roti 1 katori vegetable Rice
  Daal Curd/ Buttermilk
• Snacks 3 GRD Biscuits 1 glass milk
• Dinner Same as lunch Soup
• Before Sleep 1 cup milk 1 Banana

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OBESITY

• Excess body fat has accumulated to the extent
  that it may have an adverse effect on health,
  leading to reduced life expectancy or increased
  health problems.
• Diet high fibre foods that decrease cholesterol
  as well as weight

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OBESITY DIET

• Early Morning 1 glass warm water 1 tsp honey
• Before Walk ½ Apple
• 1 hour walk daily
• Breakfast 1 glass cows milk Oats 2 tsp
  Protein powder/ Rajgeera/ Egg White
• Mid Morning 1 carrot 2 Threptin Biscuits
• Lunch Liquids before Moderate lunch
• Snacks 1 Fruit Proteins
• Dinner Same as lunch
• AVOID
• Sweets, sugar, potato, sago, groundnuts, junk,
  too many carbohydrates
• Avoid skipping meals

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NUTRITION FOR ADULTS

• NUTRITION --------
• High biological proteins 60 to 70g as per body
  expenditure
• High fibre 20- 25 grams
• Antioxidants
• Calcium Vitamins
• EXERCISE -----
• 1 to 2 hours heavy workout or yoga with
  combination of meditation

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DIABETES

• Diabetes is a chronic (lifelong) disease marked
  by high levels of sugar in the blood.
• Causes can be hereditary, lifestyle or stress
  induced.
• Type 1, Type 2 and Gestational
• Diet High fibre, low sugar and exercise regime

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DIET TIPS
ALLOWED AVOIDED
1) Jowar, Bajra, ½ katori rice, wheat Sago, Maize, too much rice, maida
2) Masoor, Matki, black beans, Moong Chana, Chole, Rajma, Harbara, Besan
3) Cows Milk, Curd, Buttermilk, Paneer, Tofu Cheese, Basundi, Rasmalai, Khoa
4) Apple, Orange, Sweet Lime, Watermelon, Muskmelon, Jamun, Pear, Peach, Pomogranate Banana, Jackfruit, Chickoo, Mango, Grapes
5) Carbonated Beverages, Panipuri, Misal, Vadapav, Samosa, Idli, Dosa

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NUTRTION IN PREGNANCY

• NUTRITION -----
• Plenty of liquids 4-5 litres
• High fibre 30 to 35 grams
• Good protein 80-90 grams
• Iron, calcium, B12, antioxidants
• Fats
• EXERCISE ---------
• Moderate exercise , yoga meditation

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HYPERTENSION

• Hypertension is the term used to describe high
  blood pressure.
• Normal B.P by WHO standards is 110/70 mm/Hg
• Diet High Fibre, Salt Restricted and Exercise
  Regime.

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CONSTIPATION PILES

• Lifestyle, wrong bowel habits irregular eating
  habits can lead to constipation and piles.
• If not treated on time can aggrevate which may
  require surgery
• Diet high fibre and
• plenty of water.

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LIFESTYLE DISEASES
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FOOD GUIDE PYRAMID
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IDEAL DIET PLAN

• Early Morning --- 1 glass water 2 tsp flaxseed
  powder
• Breakfast ---1 glass Cows Milk 2 Dates Oat
  Flakes / Paratha Curd/ Chapati Vegetable/
  Upma/ Brown Bread Egg White Sandwich
• Mid Morning ---- 2 Fruits 3 Almonds
• Lunch ------Chapati Greens
• 1 bowl salad Daal little rice
• Buttermilk / Curd

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• Snacks ----Fresh Soup / Fruit Juice /
• Coconut Water
• Dinner ---- Same as lunch ( no curd )
• Before Sleep --- 2 glasses water

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• THANK YOU
• Call For Queries On
• 8888288884
• Or you can visit our site
• http//www.healinghandsclinic.co.in/