Importance of Nutrition & Physical Activity
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Transcript of Importance of Nutrition & Physical Activity
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P VISION 2007
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IAP VISION 2007
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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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