presentation- nutrition- sumit sharma

8/7/2019 Presentation- Nutrition- Sumit Sharma

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WE ARE WHAT WE EAT

By- Sumit Sharma


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CARBOHYDRATES

Preferred energy source for the body

Sweet Potato

Corn

Peas

Whole grains (Rice, Millet, Rye, Oats, Wholewheat, Cereal, Bread, Pulses)

Pasta

Apples

Oranges

Berries

Stone fruitCarrots

Broccoli

Brussels sprouts

Spinach

Green beans or peppers,

Bananas

Apples

PearsBerries

Melon

Citrus fruit

Milk (Lactose)


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PROTEIN

1. Necessary for the growth, repair and maintenance of body tissues.

2. To produce enzymes, hormones & antibodies - vital for the regulation of metabolism & protection against

disease.

3. Needs are higher during times of growth and development

Lean meat

Chicken

Fish

Cheese

eggs

Legumes

Seafood

Milk

Tabbouli (cracked wheat and parsley salad) with nuts

Soya beans with stir fried vegetables

Sunflower seeds or sesame seeds


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FAT

1. Fats offer fat soluble vitamins and the essential fatty acids.

2. Fats offer a concentrated source of energy, providing more than twice as much energy as the same

weight of carbohydrate or protein.

Meat (Saturated fats)

Butter (Saturated fats)

Cheese (Saturated fats)

Coconut (Saturated fats)

Palm oil (Saturated fats)

Pastries (Trans fatty acids - Unsaturated fats)

Biscuits (Trans fatty acids - Unsaturated fats)

Baked goods (Trans fatty acids - Unsaturated fats)Canola (Monounsaturated Fats)

Olive (Monounsaturated Fats)

Macadamia (Monounsaturated Fats)

Peanut Oils (Monounsaturated Fats)

Avocados (Monounsaturated Fats)

Safflower (Polyunsaturated Fats)

Sesame (Polyunsaturated Fats)

Sunflower (Polyunsaturated Fats)Corn (Polyunsaturated Fats)

Grapeseed (Polyunsaturated fats)

Linseed (Polyunsaturated fats)

Soybean (Polyunsaturated fats)

Walnut oils (Polyunsaturated fats)

Almond (Monounsaturated fats)

Hazelnut (Monounsaturated fats)


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Dietary Fibre

1. Fibre promotes regular bowel movements by giving bulk to the faeces.

2. Fibre help to slow the rate of digestion of digestible carbohydrates and thus regulate blood glucose levels.

Soluble fibre may decrease the absorption of dietary cholesterol.

Oats

Barley

Vegetables

Fruit

Legumes

Cereal (1 Cup for breakfast)

Bread (wholegrain) 4 slices for breakfast

BroccoliCarrots

Peas

Corn

Nuts

Seeds

Vitamins

1. They are required by the body in small amounts on a daily basis. Vitamins help the body to use energyeffectively and are involved in regulating the action of many other chemicals in our body such as enzymes and

hormones.

2. They are vital for a healthy body.


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Vitamin A

1. Strengthening the immune system and so fighting infection.

2. Growth and repair of cells

3. Growth and development of muscle, tendons, ligaments and bone

Carrots

Pumpkin

Sweet potato

Spinach

Red capsicum

Broccoli

WatercressParsley

Mangoes

Oranges

Papaws

Rockmelons

Mandarins

Apricots.

LiverKidney

Fats ( Butter, Margarine, Reduced fat spreads)

Full cream dairy products


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Vitamin B1

1. Thiamin is essential for the body to be able to use carbohydrate to release energy. It is essential for the

brain, nervous system, digestive system and the heart.

2. Thiamin is the first in line of the B group vitamins - each of which functions in many different ways to help

enzymes carry out many thousands of complex functions in the body - which is why they are also calledcoenzymes. The most important thing to remember about the B vitamins is that they work together.

Bread

Cereals especially wholegrain products

Yeast-extract products such as Vegemite

Liver

Kidneys

Lean pork

White sweet potato

Peas

Asparagus

Milk and milk products

Banana.


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Vitamin B2

1. Riboflavin differs from thiamine in not being available in as wide a variety of foods. This means a riboflavin

deficiency is most commonly caused by an imbalanced diet. Strict vegans are at risk of riboflavin deficiency.

Riboflavin is an anti-oxidant agent. A deficiency of riboflavin may interfere with iron metabolism and produce

anaemia.2. Riboflavin acts as a co-enzyme to assist in the release of energy from nutrients in the body.

Milk and milk products

Meat and meat products

Breads and cereals

Eggs and yeast extracts

Broccoli (Small amount)

Peas (Small amount)

Spinach (Small amount)


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Vitamin B3

1. Niacin is found in food as nicotinamide and nictonic acid.

2. With thiamin and riboflavin, niacin is essential for the production of energy from carbohydrate in the

body tissues.

3. Needed for the manufacture of fatty acids in body tissue.

4. Helps keep skin healthy.

Meat and poultry (key sources)

Bread and cereals (Particularly wholegrain, and in yeast extracts)

Potatoes (Small amount)

Peas (Small amount)

Avocado (Small amount)Broccoli (Small amount)


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Vitamin B6

1. Hailed as "the woman's vitamin", B6 (or pyridoxine) is most popularly renowned as a vitamin for the relief of

pre-menstrual tension (PMT). PMT is a complex problem and vitamin B6 may only provide relief of some

symptoms for some women.

2. B6 reacts with our amino acids enabling them to be incorporated into our body tissues.3. Vital for proper nerve and muscle function

4. Assists in the formation of the oxygen transporting protein, haemoglobin, in the blood.

Avocados

Bananas.

Lentils

Fish

Meats (particularly liver)Poultry

Breads and cereals (especially wholegrain)


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Vitamin B12

1. 'Cy-anaco-bala-min'. The cobalt-based chemical that we need for B12 formation is absorbed through the

stomach wall. As we age, the acidity in our stomach sometimes decreases and we become less able to

absorb this cofactor. Consequently we may become B12 deficient with age.

2. Vitamin B12 is known for its beneficial effect on nervous system malfunctions and brain deficiencies.3 Essential for the production of red blood cells.

4. Essential in maintaining myelin, a substance that provides a protective sheath around nerve endings.

Meat (particularly liver and kidneys)

Poultry

Fish (sardines, oysters and pilchards)

Milk

Eggs

Cheese

Soy drinks


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Folate

1. Cell division, growth and reproduction of cells, proper brain function, maintaining mental and emotional

2. health, improving a depressed appetite, and it improves digestion and liver performance. As the name

suggests 'folate' is found in foliage - otherwise known as green leafy vegetables.

3. Essential for the body's growth and repair.4. Essential for the body's growth and repair. It works with B12 in formation of red blood cells.

Liver

Kidney

Eggs

wholemeal breads

Avocados

TomatoesRaw cabbage

Bananas

Nuts

Asparagus

spinach

broccoli

okra

peas


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Vitamin C

1. It's the most popular vitamin. Our need for vitamin C is increased with the oral contraceptive pill and

stress.

2. It helps to fight infection such as common cold and 'flu.

3. Assists in the formation of collagen (a substance which forms the tendons and ligaments which connectour bones and muscles).

4. It is essential for the metabolism of some amino acids and the formation of some hormones.

5. It enhances the absorption of iron from plant foods.

Guava

Red capsicum (more than twice the Vitamin C of an orange)

Brussels sproutsBroccoli

Green capsicum

Cabbage

Cauliflower

Parsley

Pawpaw

Orange

StrawberriesGrapefruit

Rockmelon

Lemons

Lychees

Mangoes


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Vitamin D

1. One of the interesting things about Vitamin D is the way it functions almost in the same way as a

hormone, targeting the kidneys and intestines as well as the pancreas, brain, skin and bones.

2. Regulates absorption of calcium from the gut3. Especially important in maintaining the balance of calcium and phosphorous in bone formation,

4. Maintains an adequate calcium level in the blood.

5. Vitamin D is produced by the body when it is exposed to sunlight.

Fatty fish (Sardines, tuna, salmon, mackerel, herrings)

Butter

Table margarine

Fish liver

Oils

Nuts

Egg yolk.


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Vitamin E

1. Every life form on the planet that consumes oxygen needs vitamin E to survive

2. Vitamin E is regarded as a potent stimulant of the immune system and can help the body defend itselfagainst viral infection.

3. Vitamin E is an important anti-oxidant or "protector vitamin" found mainly in plant foods.

4. It protects cells from damage by free radicals which may be triggered by smoking or pollution.

5. It prolongs the life of red blood cells.

Polyunsaturated seed oils

Wheatgerm

Polyunsaturated margarineReduced-fat spreads

Avocados

Broccoli

Asparagus and other leafy greens

Egg yolk

Tuna


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Minerals-Calcium

99% of our body's calcium is found in our skeleton and teeth, making it essential for bone strength. Calcium in

the blood is important for blood clotting, muscle contraction and relaxation, and for the conduction of nerve

impulses.

Nuts

Cereals

Milk

Cheese

Spinach

Cabbage

ParsleyPotato

Almonds

Peanuts

Walnuts

Sunflower seeds


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Minerals- Iron

1. Iron is needed in red blood cells to form haemoglobin. It is essential in the transfer of oxygen to all

body and muscular tissues.

2. Iron is also involved in the chemical reactions that produce energy.

Cereal

Pulses

Cabbage

Parsley

PeasPotato

Sweet Corn


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Minerals-Magnesium

1. An important benefit of magnesium is its role in helping to prevent heart attacks and the build up of fatty

plaque on the walls of blood vessels. It also plays an important role in the contraction of muscles. It has also

reportedly been used in some cases to successfully treat neuromuscular disorders, PMS, depression and

sensitivity to noise.

2. Magnesium is involved in the formation of proteins, fats, complex carbohydrates, and in the transmission of

nerve impulses and muscle contraction.

Cereals

Spinach

Potato

Sweet CornNuts

Pulses


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Minerals-Iodine

1. Iodine plays an important role in regulating the body's thyroid gland and thus, the body's

production of energy, assists in encouraging metabolism, and helps the body burn excess fat.

2. Iodine is needed to help form thyroid hormone, which controls the body's rate of metabolism.

Dairy products

Mushrooms

Iodised salt


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Minerals-Potassium

1. In the event of sodium excess, we rely on potassium to correct any imbalance. In cases where

excessive salt consumption has lead to hypertension or high blood pressure, potassium in foods

helps to treat the condition. It is also considered helpful in the prevention of strokes.

2. Too much potassium could lead to a sudden heart attack. If you have high blood pressure you can

increase your potassium intake safely by simply eating more vegetables and fruit.

3. Potassium is the regulator that keeps our excess salt intake in check by maintaining the correct fluid

levels in our cells. An imbalance, i.e. too much salt, can draw water out of the muscle cells, which is

why potassium is especially important for sports people and for people with high blood pressure.

Potato (Best source)

Sweet corn

Spinach

Butternut pumpkin

Avocado

Peas

Bananas

ApricotsPeaches

Pawpaw

Mango

Tomatoes

Nuts


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Minerals-Zinc

1. This essential trace mineral is a champion disease fighter and protector of the immune system. It is

essential for wound healing where it works with Vitamin C.

2. Mainly concerned with the daily absorption of vitamins, zinc helps the digestive system. Zinc may help

to prevent and treat infertility and may help prevent and shorten colds, treat acne, and cold sores, and

reduce body odour.

3. It has a role in the production of protein in the body and is important for normal sexual development,

wound healing and growth.

Red meat (Important source)

Cereals

Milk

Cassava

Peas

Garlic

Spinach


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Minerals-Sodium

1. Deficiencies of sodium are therefore rare. It is the balance between sodium and potassium

that governs our body cell function and fluid balance.

2. Sodium is the major mineral in the fluids surrounding the body's cells. Like potassium, it maintains the

correct water balance in and around our cells. It also regulates blood volume and blood pressure and

controls muscle contraction and relaxation.

Beetroot

Carrots

Cereals

Dairy products


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THANK YOU ALL

FOR

PATIENT HEARING

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