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
1. 2. 3. 4. 5. 6. 7. 8. 9.
Obesity Lipids Diabetes Homocystiene Uric Acid Alcohol Life Style Stress Tobacco
Non-Modifiable Factors 1. 2. 3.
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 !