Role of diet in lifestyle disorders

Role of diet in lifestyle disorders (a disease caused by how you live your life)

Ishita Kanuga

Clinical Nutritionist

What is health? • Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity

WHO Guidelines

Importance of healthy eating • • • • • •

Physical Growth Body Image Brain Development Daily Activities Prevention of Diseases Sense of well being

What is nutrition? • The process by which living organisms obtain food and use it for growth, metabolism, and repair • IMPORTANT NUTRIENTS: Carbohydrates, Protein, Fats, Vitamins & Minerals, Fiber, and water

What is balanced nutrition? • A diet which matches the nutrient & energy requirements regardless of its age & lifestyle

A Balance diet should provide

CHO: 55- 60% 1gm = 4 Kcal Protein: 20 % 1 gm = 4 kcal

CHO Protein Fat

Today’s lifestyle

Abundance of nutrients (fats & sugar)

Lack of Physical Exercise

Youngest customer in the business

Emotional Distrubances

Life style disorders • • • • • • •

Obesity Diabetes Gastrointestinal Problems Heart Diseases Hypertension Some types of cancer Depression

– The specialty of the above diseases are it takes years to develop & if occurred once, is not easy to cure.

– According to WHO, world deaths from lifestyle diseases will double by 2015

Teenage & diet / obesity • Pizza ~ Burger ~ Sandwich • Aerated drinks / Preserved Juices • Coffee / Cocktails / Mocktails • French Fries • Vada-pav

Nutrition guidelines for type 2 diabetes • Lose weight if you are overweight • Exercise to promote or maintain weight loss • Monitor carbohydrate intake to maintain blood sugar control • Increase complex carbohydrates in diet - whole fruits, vegetables, whole grains, legumes, and low-fat or skim milk

Hypertension & type 2 diabetes • The current obesity epidemic contributes to hypertension and type 2 diabetes. • Losing as little as 2 kgs can contribute to reducing hypertension and improving glucose sensitivity.

Nutritional guidelines for hypertension • Maintain normal body weight for adults – BMI 18.5-24.9 kg/m2 • Reduce sodium intake to no more than 100 mmol/day (1 tsp = 6 gms) • Regular physical activity – at least 30 minutes most days of the week • Limit alcohol consumption • Maintain adequate potassium intake – fruits, coconut water, lemon etc • Reduce saturated fat and total fat in diet • Restrict intake of papad, pickle, bakery products, chinese food, chips, ready to eat packets, salted peanuts, soda etc

Cardio-vascular diseases 

Modifiable Factors

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Obesity Lipids Diabetes Homocystiene Uric Acid Alcohol Life Style Stress Tobacco

Non-Modifiable Factors 1.

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Heredity Age Sex

Major types of fatty acids in fats and oils

Trans fatty acids • Trans fat is an unsaturated fatty acids produced by Hydrogenation which converts vegetable oils to semisolid fats • Trans fats are dangerous for heart and pose certain types of cancer

Trans fatty acids • Avoid vanaspati ghee, all bakery products & restaurant punjabi cuisine – Limit use of packaged crackers and cookies – Limit use of commercial bakery products like cakes, cookies, etc – Read food labels for trans fats

Food label

Claim on food label • PER SERVING • • • • • •

CALORIE FREE – LESS THAN 5 KCAL SUGAR FREE – LESS THAN 0.5 GMS. FAT FREE – LESS THAN 0.5 GMS. CHOLESTEROL FREE – LESS THAN 2 MG OF CHOLESTEROL SODIUM FREE – LESS THAN 5 MG OF PURE SODIUM HIGH FIBER – 5 GMS OR MORE

Antioxidants

Planning a meal • Proportions and timings are important – Portions at each meal should be balanced and proportionate – Eat at regular intervals

08:00 AM

10:30 AM

01:00 PM

04:00 PM

Disclaimer: Size of circle indicates size of meal

08:00 PM

09:30 PM

Lifestyle modification • Chew food well • Minimal processing & processed foods. Prefer boiling, roasting, baking, grilling methods • Enjoy simple meals • Avoid Cold drinks, soda, bakery items, punjabi cuisine etc • Keep yourself hydrated • Regular Exercise • Avoid heavy meals at night • Do not skip break fast, take early dinner

How to tame food cravings Variety & portion control Do not skip breakfast Keep your self hydrated Eat plenty of fiber foods like whole fruits, vegetables etc in between meals • Reduce stress • Avoid fasting and feasting • Sugar, caffeine and alcohol are appetite stimulants • • • •

Calories of Healthy foods

Cheese burger - 461 kcal vs banana (1 no) – 100 kcal

Pizza – 242 kcal (1/8 size “12 inch”) vs fulka roti (1 no) – 60 kcal

Soft drinks (330 ml) – 150 kcal vs milk (2% fat – 100ml)– 50 kcal

French fries (100 gms) – 319 kcal vs mix boiled kathol (100 gms) – 100 kcal

Samosa (2 nos) – 170 kcal

Gulab jamun (2 nos) – 250 kcal

Dairy milk (42 gm) – 115 kcal

Small size pop corn – 300 kcal

Lifestyle message “IF IT TASTES GOOD, IT'S TRYING TO KILL YOU”

“ITS BETTER LATE THAN NEVER”

Thank you !