India in transition

India is undergoing rapid socio-economic, nutrition, & health

transition.
India in 2007 is a country of paradoxes.
Fast growing economy, but high poverty levels.
Self sufficient in food production, large food subsidy and food
supplementation programmers
But under-nutrition levels in children continue to be very high;
higher than Sub-Saharan Africa .
Over-nutrition in children is rising especially among affluent
and urban children

You are lucky-can choose your diet

Nutrition Why should you care?
 Physical Growth
 Body image
 Brain
“Happiness is
nothing more than
 Daily activities
good health”  Sports performance
- Albert Schweitzer  Prevention of diseases
Nutritional needs during
adolescence are increased
because of the increased
growth rate and changes in
body composition
associated with puberty…
 Healthy Diet

You gain 75% of • Deposition of muscles in

adult height, 50% of boys (50%)
adult weight and
40% of adult bone • Deposition of fat in girls
mass during • Preparation for future
adolescence. healthy mother and father
 Healthy Diet: How does it prevent
diseases ?
• Obesity/under-nutrition
• Hypertension/heart disease
• Type-2 Diabetes Mellitus
• Osteoporosis/Dental caries
• Anemia
• Vitamins and Mineral
deficiencies
• Cancer
 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.
 Balanced diet

 A Balanced diet helps

 improve your overall
 health and well being

A Balanced diet
•can help you feel better
• provide you with more energy,
• help you stay fit and active
• and help you fight stress.
Components of an balanced diet
Fat

Carbo
Fibre
hydrates

Balanced
Diet
Minerals Proteins

Vitamins

Every integrants has it’s part to play in maintaining, growth and well development of an
human body.
Water is essential for the correct functioning of the kidneys and bowels.
At least 6-8 glasses of plain water should be drunk each day, more in hot weather
 CARBOHYDRATES
• Major and immediate source of
energy.
• Complex carbohydrates
recommended
• High-sugar foods not preferred.
• Grains, cereals, fresh fruits,
vegetables
FATS
• 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.

PROTEINS
Daily 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 food
products.
 Looks can be deceiving
• Increased need during adolescence
• Needs met by a well-balanced diet
• Vitamin D
 Iron
• Thiamin
 Zinc
• Riboflavin
 Iodine • Niacin
 Calcium • Vitamin B 12
• Vitamin C
• Folic acid
Sources – Fruits, fresh milk, sprouted
beans etc.
 Iron
• Anemia is most common nutritional
deficiency in adolescents.
• Increased red cell mass during Calcium
adolescence.
• Daily need • Most bone mass acquired during
Boys = 12 mg/d & Girls = 18 mg/ adolescence.
d • Typical intake of calcium = about 800
Green leafy vegetables, jaggery, wet mg/ d
dates, whole-grain, dried beans,
• Daily need = 1300 mg
peas & dried fruits, nuts & fortified
Zinc
wheat products, eggs, red meat etc. • Consumption of soft drinks &
caffeine contribute substantially to
• Second most abundant trace mineral low calcium intake in adolescents.
in the body. (next to iron) • Bone mass deficiency may is
• Necessary for normal growth. irreversible.
• Clinically apparent deficiency rare.
• Daily need = 15 mg
Milk and its products, yogurts, cheese,
• Green leafy vegetables, wheat germ,
whole grains meat, cheese, eggs, paneer, banana.
poultry, liver.
 RECOMMENDED DIETARY ALLOWANCES
FOR ADOLESCENTS
Boys Girls Boys Girls
13-15 yrs 13-15 yrs 16-18 yrs 16-18 yrs
Net Energy 2450 2060 2440 2060
Kcal/d
Protein (g/d) 70 65 78 63
Fat(g/d) 22 22 22 22
Calcium 600 600 600 600
(mg/d)
Iron (mg/d) 41 28 50 30
Vit A ug 600 600 600 600
Vit C ug 40 40 40 40
Healthy Diet: Food intake

Carbohydrates
Salads,
e.g. Rice, Chapati
Vegetables
Protein-based Fruits
e.g. Milk, Egg,
Dal and Meat.

Increase fiber
Decrease oily foods
‘No’ to soft drinks

.
 Balanced Diet for Adolescents
(Number of Portions)
g/portion 13 – 18 years
Girls Boys
Cereals & 30 10 14
millets
Pulses 30 2 2
Milk (ml) 100 5 5
Roots & tubers 100 1 2
Green leafy 100 1 1
vegetables
Other vegetables 100 1 1
Fruits 100 1 1
Sugar 5 6 7
Fats/Oils(visible) 5 5 5
 Sweets, oils, fats

Milk Meat

Vegetables Fruits

Cereals legumes, roots, tubers

 
Healthy Eating:A Guide for Teens

 Healthy eating is a way of balancing the food you eat to keep

your body strong, energized, and well nourished.
 When you eat well, you are taking good care of your body. 
Healthy eating is a great way
to:

 Have energy all day long

 Get the vitamins and minerals your body needs
 Stay strong for sports or other activities
 Reach your maximum height (if you are still growing)
 Maintain a healthy weight
 Prevent unhealthy eating habits, like skipping meals and
feeling overly hungry at the next meal
What is "healthy eating?"
 Aiming for regular meals and healthy snacks (when you
are hungry or need extra energy)
 Eating foods from all of the food groups (grains, fruits,
vegetables, proteins, dairy proteins, and healthy fats)
each day to meet your nutritional needs
 Balancing nutrient-rich foods with moderate amounts of
other foods, such as sweets or fast foods
 Eating when hungry and stopping when full
Tips for Healthy Eating

Don't
skip
meals

Avoid "diet thinking."

Be mindful when eating

Learn about simple, healthy

ways to prepare foods.

Sugar - avoid getting too much.

 Good eating habits

• Maintain hygienic habits

• Eat slowly, chew properly
• Avoid TV viewing or reading while
you eat
• Small frequent meals
• Never skip meals, specially
breakfast
• Don’t overeat
 Dietary surveys of adolescents between the ages of 13 and 18
years have revealed two disturbing trends:

Underconsumption of vitamins,mineral
an dietary fiber, especialy by females;

Higher than recommended intakes of fat

and saturated fat.
LOW INTAKE OF GLV ?

Deficiency of
iron,
Vitamin A
calcium
folicacid
 Anaemia
•More than 70% girls suffer from
iron deficiecy anemia

•Tiredness
•Weakness
•Paleness
•Physical performance effected
•Academic performance
reduced
•Eat iron rich food
 Green leafy vegetables
 Whole wheat bread
 Cereals
 Nuts
 Liver
 Meats

•Eat iron tablet weekly

Vitamin A Sources
Required for eyesight
 Liver
 Butter
 Carrots
 Eggs
 Green/yellow vegetables
 Whole milk
Vitamin C Deficiency
 Scurvy
 Bleeding gums
 Bruising
 Low infection resistance
Vitamin C Sources
 Citrus fruits
 Green vegetables
 Amla
PHYSICAL
ACTIVITY: Why is it
important ?
PHYSICAL ACTIVITY: Importance

This includes :
• Cardio-respiratory i.e. Heart & Lung
fitness
• Muscle strength
• Endurance & flexibility
 Types of physical activity

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
 Keeping in shape
PHYSICAL ACTIVITY:
• 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
 Nutrition & Exercise:
Myths
× Girls don’t need muscle stretching
exercises
× You can become obese if you leave
exercise
× Expensive food and vitamins are
needed for good health and
machines for exercise
× Health drinks
 Television and Obesity

• Excessive TV watching is
associated with weight gain
specially when associated with
increased snacking with junk food
and aerated drinks
• TVsterol
• Combine TV watching with physical
activity like stationary bicycling, or
spot jogging
What is Body Mass Index
(BMI)?

Formula for Body Mass Index:               

To calculate your Body Mass Index,

 take your weight (in kilograms),  
and divide by your height (in meters) squared.

Body mass index measurement combined with your Waist Circumference

measurement can be used to determine obesity and the increased risk for
various diseases.
 What the BMI numbers
mean

Below 18.5 Underweight

18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 and Above Obese
Ways to Reach (and Maintain!) a
Healthy Weight

 Diets aren't the way to go when it comes to

losing weight. That's because they create
temporary eating patterns — and, therefore,
temporary results.
 Most dieters gain back any lost weight when
they go back to their old eating habits.

 Weight loss is most likely to be successful when

people change their habits, replacing old,
unhealthy ones with new, healthy behaviors.
 Health care professionals generally agree that the
most effective way to lose weight is to do it
gradually. Exaggerated weight loss in a short period
of time can be dangerous, and can often lead to a
subsequent regaining of the weight, dubbed “yo-yo”
dieting.
 So how much should you lose, and how
should you lose it?

The general rule is

About one-half to one pound per

week which promotes long-term loss
of body fat.
 Here are 5 ways to make that happen:

  Regular physical activity burns calories and builds muscle —

both of which help you look and feel good and keep weight off.
 If you want to burn more calories, increase the intensity of your
workout and add some strength exercises to build muscle. The
more muscle you have, the more calories you burn, even when
you aren't exercising.
2.Reduce screen time
 One reason people get less exercise these days is because of
an increase in "screen time" — the amount of time spent
watching TV, looking at the computer, or playing video
games.

Limit recreational screen time to

less than 1 hour per day.
3.Watch out for portion
distortion
 . Serving sizes have increased over the past 10 years, and
these extra calories contribute to obesity.
 Another key factor in weight gain is that more people drink
sugary beverages, such as sodas, juice drinks, and sports
drinks. So choose smaller portions (or share restaurant
portions) and go for water or low-fat milk instead of soda.
4.Eat 5 servings of fruits and
veggies a day
 Fruits and veggies are
about more than just
vitamins and minerals.
They're also packed with
fiber, which means they fill
you up.
 And when you fill up on
fruits and veggies, you're
less likely to overeat when
it comes to high-calorie
foods like chips or cookie
5.Don't skip breakfast.
  Breakfast kick-starts your metabolism, burning calories from
the get-go and giving you energy to do more during the day.
People who skip breakfast often feel so hungry that they eat
more later on. So they get more calories than they would
have if they ate breakfast.
 Breakfast: The most important
meal
• Brain Food • Skipping breakfast
• Improves
associated with obesity
performance in
studies • High sugar breakfast
• Improves physical causes a high sugar level
activities
which dips fast making you
• Does not contribute
to overweight more hungry and you eat
• Keeps you healthy more sugary food
Junk the Junk food!
 It is food that tastes great, but is low on
nutrition and high on calories
 Junk Food is an accepted slang term ( and
often a derogatory term) used to describe
any food of poor nutritional value
 It is the opposite of "balanced diet.
 Generally, junk foods offer little in terms
of vitamins, protein, vitamins or minerals
and are loaded with calories from sugar or
fat. These are termed "empty calories"
 What is considered Junk Food?
 A Most fast food restaurants serve food
that has fat as the main calorie 
 Why is Fast Food unhealthy ?

• High in calorie, fat, sodium and low

in fiber which can cause
Obesity, 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.
 Food Nutrition in Snacks
 Snacks, like , Potato Chips, burger,french fries, and, are not a
recommended food for any healthy eating plan or weight loss diet.
Typically, they are heavily refined foods, high in calories, high in fat
and sodium, with a very low nutritional value.
 A small serving can contain 100+ calories.
 Nutrients in Snacks
 Macronutrients in some foods include carbohydrate, fat and some
protein. Clearly, if
 Energy in Snacks
 Vitamins in Snacks
 Snackfoods are not a recommended source of vitamins.

you eat a lot of fast food everyday,

your daily calorie intake will skyrocket
Calorie content of fast food
Preparation Quantity for one serving Calories (Kcal)
Kathi roll 1 Nos 280
Masala vada 2 Nos 150
Masala dosa 1 Nos 200
Chowmin 100 gm 230
Samosa 1 Nos 200
Sandwiches (butter 2 2tsp) 2 Nos 200
Vegetable puff 1 Nos 170
Pizza(cheese and tomato) 1 Nos 200
Burger 250

Fruit cake 1piece 280

Milk chocolate 25 g 380
Ice cream ½ cup 200
Cold drinks 1 bottle (200 ml) 150
 Why Healthy Snacking Is Good for
You???

You may have noticed that you feel hungry a lot. This is natural — during
adolescence, a person's body demands more nutrients to grow. Snacks are a
terrific way to satisfy that hunger and get all the vitamins and nutrients, your
body needs.

 But you need to pay attention to what you eat. Stuffing your face with a large
order of fries after class may give you a temporary boost, but a snack this high in
fat and calories will only slow you down in the long run.

 To keep energy levels going — and avoid weight gain — steer clear of foods with
lots of simple carbohydrates (sugars) like candy bars or soda. Look for foods that
contain complex carbohydrates like whole-grain breads and cereals and
combine them with protein-rich snacks
 Do healthy snacks exist ?

Yes, and in plenty.

• Snacks like fresh fruits, sprouted beans

and nuts are nutritious and healthy.
• Choose low-calorie and low-fat meals,
snacks and desserts
• Have low fat or skim milk drinks.

• Avoid energy dense snacks like burgers.

The Middle Path: Making Junk food healthy

• Replace the Cheese with Paneer or 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
If I Eat Well at Home, What's Wrong With Splurging
When I Eat Out?

 A slice of pizza once in a while won't do you any harm. What's

important is a person's average food intake over a few days, not just
in a single meal. So if you eat a less-than-healthy meal once in a
while, try to balance it with healthier foods the rest of that day and
week.
 But if pizza (or any fast food) is all you eat, that can lead to
problems. The most obvious health threat of eating too much fast
food is weight gain — or even obesity.
 But weight gain isn't the only problem. Too much fast food can
drag a person's body down in other ways. Because the food we eat
affects all aspects of how the body functions, eating the right (or
wrong) foods can influence any number of things, including:
 mental functioning
 energy
 emotional well-being
 strength
 weight
 future health
 Eating on the Go
 It's actually easier than you think to make good choices at a fast-food restaurant,
the mall, or even the school cafeteria. Most cafeterias and fast-food places offer
healthy choices that are also tasty, like grilled chicken or salads. Be mindful of
portion sizes and high fat add-ons, like dressings, sauces or cheese.
 some pointe to remember that can help you make wise choices when eating out:
 Go for balance. Choose meals that contain a balance of lean proteins (like fish,
chicken, or beans if you're a vegetarian), fruits and vegetables (fries and potato
chips don't qualify as veggies!), and whole-grains (like whole wheat bread).
 Watch portion sizes..
 Drink water or low-fat milk. Regular sodas, juices, and energy drinks usually
contain "empty" calories that you don't need
 Food
Habits of
Teens causing concern

Increased
Skipping foods Increased Soft drink
breakfast from 'other' eating outside consumption
food group
HYGEINE AND HEALTH
 Wash fruits and vegetables thoroughly
Always wash your hand well with
soap and warm water , before
and after food handling
Do not consume samosas,
tikkies, snack & other foods
that have been prepared
earlier and kept out for
long. Remember, always
consume hot foods hot and
cold foods cold.
 
 Street foods & food safety
Besides dangers of dust and foreign matter,
uncovered food attract pests, particularly flies
and cockroaches.
 Key points

• Proper Nutrition & Regular Physical

Activity are very important for
– Growth
– Prevention of illness
– Future health
Finally - To Stay Healthy
Exercise
Eat a Balanced diet