importance of nutrition & physical activity

8/4/2019 Importance of Nutrition & Physical Activity

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NNutritionutrition:: Why should you care ?

Happiness is nothing moreHappiness is nothing more

than good health and a badthan good health and a bad

memory.memory.

Albert SchweitzerAlbert Schweitzer

Physical Growth

Body image

Brain

Daily activities

Sports performance

Prevention of diseases


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Healthy Diet:Healthy Diet: Why is it important in this age ?

You gain 25% ofYou gain 25% of

adult height, 50% ofadult height, 50% ofadult weight andadult weight and

40% of adult bone40% of adult bone

mass duringmass during

adolescence.adolescence.

Deposition of muscles in boys(50%)

Deposition of fat in girls

Preparation for future healthymother and father


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Healthy Diet:Healthy Diet: How does it prevent diseases ?

Obesity/under-nutrition

Hypertension/heart disease

Type-2 Diabetes Mellitus

Osteoporosis/Dental caries

Anemia

Vitamins and Mineraldeficiencies

Cancer


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Healthy Diet:Healthy Diet: Deciding 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.


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Vegetables Fruits

Milk Meat

Sweets, oils, fats

Cereals legumes, roots, tubers


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TIATIVE Salads,Salads,

VegetablesVegetablesFruitsFruits

CarbohydratesCarbohydrates

e.g. Rice, Chapatie.g. Rice, Chapati

Protein-basedProtein-based

e.g. Milk, Egg,e.g. Milk, Egg,

DalDal and Meat.and Meat.

Recommendations of IAP: Indian Pediatrics 2004; 41:559

Increase fiber

Decrease oily foods

No to soft drinks

Courtesy Dr.Swati Bhave, 2005.

Healthy Diet:Healthy Diet: Food intake


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FFATSATS 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.

CCARBOHYDRATESARBOHYDRATES Major and immediate source

of energy. Complex carbohydrates

recommended

High-sugar foods not

preferred.

Grains, cereals, fresh fruits,vegetables

PPROTEINSROTEINSDaily 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 foodproducts.

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IronIron

ZincZinc

IodineIodine

CalciumCalcium

Looks can be deceivingLooks can be deceiving Increased need during adolescence Needs met by a well-balanced diet Vitamin D

Thiamin Riboflavin Niacin Vitamin B 12

Vitamin C Folic acid

Sources Fruits, fresh milk, sprouted

beans etc.

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IronIron Anemia is most common nutritional

deficiency in adolescents.

Increased red cell mass duringadolescence.

Daily need

Boys = 12 mg/d & Girls = 18 mg/d

Green leafy vegetables, jaggery, wet

dates, whole-grain, dried beans, peas &

dried fruits, nuts & fortified wheatproducts, 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.

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.

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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 andhigh calorie junk foods.

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Good eating habitsGood eating habits Maintain hygienic habits

Eat slowly, chew properly

Avoid TV viewing or readingwhile you eat

Small frequent meals

Never skip meals, specially

breakfast

Dont overeat

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Do healthy snacks exist ?Do healthy snacks exist ?

Yes, and in plenty.

Snacks like fresh fruits, sprouted beans andnuts 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 causeObesity, 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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The Middle Path: Making Junk food healthyThe Middle Path: Making Junk food healthy

Replace the Cheese with Paneeror low-fat cheese

Add plenty of vegetables

Replace frying with grilling or baking

Replace white bread, maida noodles or maida pizza

base with whole-grain wheat Have low-fat or skimmed milk based products

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Breakfast:Breakfast: The most important meal

Brain FoodBrain Food

ImprovesImproves

performance inperformance instudiesstudies

Improves physicalImproves physical

activitiesactivities

Does notDoes not

contribute tocontribute tooverweightoverweight

Keeps you healthyKeeps 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

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PPHYSICALHYSICAL AACTIVITYCTIVITY:: Why is it important ?

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PPHYSICALHYSICAL AACTIVITYCTIVITY:: Types 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.

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PPHYSICALHYSICAL AACTIVITYCTIVITY:: Importance

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 withincreased snacking with junk food and

aerated drinks

TVsterol

Combine TV watching with physical activitylike stationary bicycling, or spot jogging

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PPHYSICALHYSICAL AACTIVITYCTIVITY:: Keeping 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

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Nutrition & Exercise:Nutrition & Exercise: Myths

Girls dont need muscle stretching

exercises

You can become obese if you leaveexercise

Expensive food and vitamins are needed

for good health and machines for exercise

Sona-chandi Health drinks

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Key pointsKey points

Proper Nutrition & Regular Physical Activity

are very important for Growth

Prevention of illness

Future health

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importance of nutrition & physical activity

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