adolescent friendly school initiative. healthy diet: how does it prevent diseases ?
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Nutrition & Physical Activity
Nutrition & Physical Activity
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Healthy Diet:Healthy Diet: How does it prevent diseases ?How does it prevent diseases ?
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Healthy Diet:Healthy Diet: Deciding the right amountDeciding the right amount
Actual need varies with physical activity Physically active people have higher energy needs If you have low physical activity then you can
become obese even with low intake. Therefore,
Energy intake should balance energy expenditure.
Actual need varies with physical activity Physically active people have higher energy needs If you have low physical activity then you can
become obese even with low intake. Therefore,
Energy intake should balance energy expenditure.
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Vegetables Fruits
Milk Meat
Sweets, oils, fats
Cereals legumes, roots, tubers
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FATSFATS Source of essential fatty acids. Unsaturated fat
recommended. e.g. Corn, cottonseed, Til oil, soybean, and sunflower oils contain about 50% polyunsaturated fat.
Saturated fats increase cholesterol levels.
Source of essential fatty acids. Unsaturated fat
recommended. e.g. Corn, cottonseed, Til oil, soybean, and sunflower oils contain about 50% polyunsaturated fat.
Saturated fats increase cholesterol levels.
CARBOHYDRATESCARBOHYDRATES Major and immediate
source of energy. Complex carbohydrates
recommended High-sugar foods not
preferred. Grains, cereals, fresh fruits,
vegetables
Major and immediate source of energy.
Complex carbohydrates recommended
High-sugar foods not preferred.
Grains, cereals, fresh fruits, vegetables
PROTEINSPROTEINSDaily requirements Boys = 0.29-0.32 g/cm
height Girls = 0.27-0.29 g/cm
height 0.8 – 1.2 g/kg bodyweight High intensity athletes =
1.2-1.8 g/kg Pulses, lentils, soya, dairy
products and animal food products.
Daily requirements Boys = 0.29-0.32 g/cm
height Girls = 0.27-0.29 g/cm
height 0.8 – 1.2 g/kg bodyweight High intensity athletes =
1.2-1.8 g/kg Pulses, lentils, soya, dairy
products and animal food products.
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IronIron Anemia is most common nutritional
deficiency in adolescents. Increased red cell mass during
adolescence. Daily need
Boys = 12 mg/d & Girls = 18 mg/dGreen leafy vegetables, jaggery, wet dates, whole-grain, dried beans, peas & dried fruits, nuts & fortified wheat products, eggs, red meat etc.
Anemia is most common nutritional deficiency in adolescents.
Increased red cell mass during adolescence.
Daily needBoys = 12 mg/d & Girls = 18 mg/d
Green leafy vegetables, jaggery, wet dates, whole-grain, dried beans, peas & dried fruits, nuts & fortified wheat products, eggs, red meat etc.
CalciumCalcium Most bone mass acquired during
adolescence.
Typical intake of calcium = about 800 mg/ d
Daily need = 1300 mg
Consumption of soft drinks & caffeine contribute substantially to low calcium intake in adolescents.
Bone mass deficiency may is irreversible.
Milk and its products, yogurts, cheese, paneer, banana.
Most bone mass acquired during adolescence.
Typical intake of calcium = about 800 mg/ d
Daily need = 1300 mg
Consumption of soft drinks & caffeine contribute substantially to low calcium intake in adolescents.
Bone mass deficiency may is irreversible.
Milk and its products, yogurts, cheese, paneer, banana.
ZincZinc Second most abundant trace mineral
in the body. (next to iron) Necessary for normal growth. Clinically apparent deficiency rare. Daily need = 15 mg Green leafy vegetables, wheat germ,
whole grains meat, cheese, eggs, poultry, liver.
Second most abundant trace mineral in the body. (next to iron)
Necessary for normal growth. Clinically apparent deficiency rare. Daily need = 15 mg Green leafy vegetables, wheat germ,
whole grains meat, cheese, eggs, poultry, liver.
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What is ‘Normal’ eating ?What is ‘Normal’ eating ?
Eating is regulated by hunger and satiety i.e. feeling full
Eating should be at regular intervals Choose healthy snacks and food, If you eat healthy and exercise
regularly you can occasionally enjoy high fat and high calorie junk foods.
Eating is regulated by hunger and satiety i.e. feeling full
Eating should be at regular intervals Choose healthy snacks and food, If you eat healthy and exercise
regularly you can occasionally enjoy high fat and high calorie junk foods.
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Good eating habitsGood eating habits Maintain hygienic habits Eat slowly, chew properly Avoid TV viewing or reading
while you eat Small frequent meals Never skip meals, specially
breakfast Don’t overeat
Maintain hygienic habits Eat slowly, chew properly Avoid TV viewing or reading
while you eat Small frequent meals Never skip meals, specially
breakfast Don’t overeat
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Do healthy snacks exist ?Do healthy snacks exist ?Yes, and in plenty.
Snacks like fresh fruits, sprouted beans and nuts are nutritious and healthy.
Avoid energy dense snacks like burgers. “Empty calories” – High sugar drinks Aerated drinks interfere with bone density and
can damage teeth
Yes, and in plenty.
Snacks like fresh fruits, sprouted beans and nuts are nutritious and healthy.
Avoid energy dense snacks like burgers. “Empty calories” – High sugar drinks Aerated drinks interfere with bone density and
can damage teeth
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Why is Fast Food unhealthy ?Why is Fast Food unhealthy ?
High in calorie, fat, sodium and low in fiber which can cause
Obesity, Hypertension, Heart diseases, Diabetes, Cancer etc.
Contains preservatives Choose low-calorie and low-fat meals,
snacks and desserts Have low fat or skim milk drinks.
High in calorie, fat, sodium and low in fiber which can cause
Obesity, Hypertension, Heart diseases, Diabetes, Cancer etc.
Contains preservatives Choose low-calorie and low-fat meals,
snacks and desserts Have low fat or skim milk drinks.
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Breakfast:Breakfast: The most important mealThe most important meal
Brain Food Improves
performance in studies
Improves physical activities
Does not contribute to overweight
Keeps you healthy
Brain Food Improves
performance in studies
Improves physical activities
Does not contribute to overweight
Keeps you healthy
Skipping breakfast associated with obesity
High sugar breakfast causes a high sugar level which dips fast making you more hungry and you eat more sugary food
Skipping breakfast associated with obesity
High sugar breakfast causes a high sugar level which dips fast making you more hungry and you eat more sugary food
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PHYSICAL ACTIVITY:PHYSICAL ACTIVITY:
Why is it important ?Why is it important ?
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PHYSICAL ACTIVITY:PHYSICAL ACTIVITY:
Types of physical activityTypes of physical activity
Daily Chores: walking, climbing stairs, cycling, household activities, etc.
Exercise: planned & structured subset of leisure time physical activity undertaken for improving or maintaining physical fitness.
30-60 minutes every day
Sports: involves competition. It may become an occupation.
Daily Chores: walking, climbing stairs, cycling, household activities, etc.
Exercise: planned & structured subset of leisure time physical activity undertaken for improving or maintaining physical fitness.
30-60 minutes every day
Sports: involves competition. It may become an occupation.
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PHYSICAL ACTIVITY:PHYSICAL ACTIVITY:
ImportanceImportance
This includes :
Cardio-respiratory i.e. Heart & Lung fitness
Muscle strength
Endurance & flexibility
This includes :
Cardio-respiratory i.e. Heart & Lung fitness
Muscle strength
Endurance & flexibility
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Television and ObesityTelevision and Obesity
Excessive TV watching is associated with weight gain specially when associated with increased snacking with junk food and aerated drinks
Combine TV watching with physical activity like stationary bicycling, or spot jogging
Excessive TV watching is associated with weight gain specially when associated with increased snacking with junk food and aerated drinks
Combine TV watching with physical activity like stationary bicycling, or spot jogging
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PHYSICAL ACTIVITY:PHYSICAL ACTIVITY: Keeping in shapeKeeping in shape
It is recommended to have 30-60 min. moderate physical activity on weekdays, four days a week
It is not necessary to exercise continuously
Can be divided into 10 -15 minutes of activities several times through the day
It is recommended to have 30-60 min. moderate physical activity on weekdays, four days a week
It is not necessary to exercise continuously
Can be divided into 10 -15 minutes of activities several times through the day
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Nutrition & Exercise:Nutrition & Exercise: MythsMyths
× Girls don’t need muscle stretching exercises
× You can become obese if you leave exercise
× Expensive food and vitamins are needed for good health and machines for exercise
× Health drinks
× Girls don’t need muscle stretching exercises
× You can become obese if you leave exercise
× Expensive food and vitamins are needed for good health and machines for exercise
× Health drinks
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Key pointsKey points
Proper Nutrition & Regular Physical Activity are very important for• Growth• Prevention of illness• Future health
Proper Nutrition & Regular Physical Activity are very important for• Growth• Prevention of illness• Future health
Information taken from www.iapadolescentchapter.co.uk