HEALTHY EATING AND

DRINKING HABITS
By-
Yash Agarwal
Sahil Seli
Rajat Saurav
  Introduction

• What does healthy eating means?

• Eating variety of foods needed to maintain

good health.

• Nutrition is important for everyone.

• Factors needed to be considered when

planning and making healthy eating habits.
  Healthy eating: a balanced diet

• Balanced diet helps to maintain overall health.

• Provides all the essential nutrients.

• Maintains healthy weight and reduced stress.

• Ensures good energy level and good mood.

• An unbalanced diet can lead to dietary related diseases and eating

disorders.
 Food-based Dietary Guidelines(FBDG)

• FBDG are simple messages on healthy eating.

• Gives an indication of what a person should be eating in terms of

foods rather than nutrients.

• Provides a practical way of interpreting numerical recommended

intakes of nutrients into dietary advice for individuals within a
population.

• A balanced diet is based on these guidelines.

• India has its own food based dietary guidelines.

 FBDG in India
The dietary guidelines were launched in 1998. A revised version was published
in 2011.

The development of the dietary guidelines was spearheaded by the National

Institute of Nutrition. The Ministry of Health has endorsed them.

The guidelines are directed at the general public. The document includes
recommendations for different population groups.

Nearly all guidelines include advice about foods containing fat, foods containing
sugar and the consumption of fruits and vegetables.
It contains advice on eating protein foods, foods rich in carbohydrates and
dietary fibre, restricting salt, taking enough fluids, controlling alcohol intake and
body weight.

For complete document: ninindia.org/DietaryGuidelinesforNINwebsite.pdf

 Different models, consistent messages

Messages are:
• Eat plenty of fruits and vegetables.
• Eat plenty of starchy foods, including bread, potatoes, rice and pasta.
• Have a moderate intake of foods of animal origin, including meat,
fish, eggs and dairy products.
• Choose more fish.
• Choose less fatty meats and meat products.
• Choose healthy oils and fats.
• Limit intake of foods that are high in fat and/or sugar.
  Fruit and vegetables

• It should make up a large proportion of

the diet.
• This group provides dietary fibre,
folate, vitamin C, vitamin A, minerals
and water.

• Choose a wide variety of different fruit and vegetables and aim

to eat at least 5 different portions every day.

• Fresh, frozen, dried, canned and juiced varieties all count.

 Starchy foods

• They include bread, potatoes, rice and pasta, make up a good part
of our diet.
• Other starchy foods include breakfast cereals, cous cous, yam,
quinoa, pearl barley and cassava.
 Starchy foods, including bread, potatoes,
rice and pasta
• This group provides starchy carbohydrate,
dietary fibre, B vitamins and minerals, e.g.
iron and calcium.

• Wholegrain or wholemeal varieties such as

wholegrain breakfast cereal or wholemeal
bread are high in dietary fibre. Brown rice
and potatoes also provide fibre.

• We should include at least one food from this

group at each meal occasion, such as cereals
at breakfast, boiled potatoes at lunch and rice
or pasta at dinner.
 Milk and dairy foods
• A moderate amount of these foods is needed in the diet and they
should be consumed daily.
• This group includes milk, cheese, yogurt, fromage frais, cottage
cheese and other dairy foods.
• A range of nutrients is provided, including protein, B vitamins,
vitamin A and minerals, e.g. calcium, zinc.
 Meat, fish, eggs and pulses

• It should be consumed in moderate amounts.

• It is best to choose lean cuts of meat and remove any visible fat.

• This group provides a range of nutrients, including protein, B

vitamins, vitamins A and D and some minerals, e.g. iron, zinc.
 Foods and drinks high in fat and/or
sugar

• It should be eaten in limited amounts.

• These foods should be used sparingly if eaten every day (such as

butter, spreads and oil) or not eaten too often (such as sweets,
biscuits, cakes and some savoury snacks).
 Foods and drinks high in fat and/or
sugar

• It is important to have a small amount of fat in the diet, but foods

containing a lot of fat will be high in energy.

• Foods containing high amounts of saturated fat should only be

eaten in small amounts.

• Sugar adds flavour and sweetness to foods.

• Frequent consumption of sugar-containing foods and drinks

increases tendency towards tooth decay, especially in those with
poor dental hygiene.
 Composite foods
Much of the food we eat is in the form of dishes or meals rather
than individual foods, e.g. pizza, fish bake, spaghetti bolognese
and sandwiches.

These are called composite foods.

Composite foods are made up from more than one food group.
 Healthy eating: Food preparation and
cooking
The way in which food is prepared and cooked can have a large
impact on the amount of fat it contains, e.g. removing skin from
poultry, trimming excess fat off meat before cooking.

Using different methods rather than frying or roasting will also

substantially reduce the fat content.
Instead choose methods such as:
• grilling;
• steaming;
• baking.
Healthy eating: Individual nutritional needs
Nutritional needs alter throughout the
different stages of life.

These can also vary according to

physical activity levels.

Religious groups may abstain from particular foods, meaning they

will choose different foods to meet their nutritional needs.
Some individuals cannot eat certain foods for health reasons, and
will also choose different foods to meet their nutritional needs.
 Infant feeding

The process of producing milk for infants is called lactation.

It provides all the energy and nutrients a baby needs for growth and
maintenance during the first 4 to 6 months of life.

Mothers of new born babies requires extra energy and nutrients.

Mothers who exclusively feed their babies for 3-4 months require an
extra 500 kcal/day, on average.
 Bottle feeding

If a mother does not wish to feed her baby, or finds it difficult, she
can use an infant formula (also known as ‘baby milk’) from a bottle
with a teat.

Infant formulas do not provide any of the factors that help prevent
infections.
 Weaning

At around 6 months of age, milk no longer fulfils all the baby’s needs
for energy and nutrients.

The baby must be given other foods in addition to mother’s milk or

infant formula. This process is called weaning.

Weaning before this age is not recommended, as the intestines and

kidneys may not be able to process the food.
 Childhood

The energy requirements of children

increase rapidly because they grow quickly
and become more active.

This means they have a high energy

requirement for their size.

Young children do not have large stomachs

to cope with big meals.

Therefore, to achieve the relatively high

energy intake for their age, foods should be
eaten as part of small and frequent meals.
A good supply of protein, calcium, iron, vitamin A and D, as part of
a healthy, balanced diet, is essential.

Calcium is needed for healthy tooth development, and together

with vitamin D, help develop strong bones.
 Adolescence

Adolescence is a period of rapid growth and

development and is when puberty occurs.

The demand for energy and most nutrients are

relatively high.

Boys need more protein and energy than girls

due to their later growth spurt.
 Adulthood

Nutritional requirements do not change much between the ages of

19 to 50, except during pregnancy and lactation.

A poor diet can lead to diseases such as obesity, cardiovascular

diseases, cancer and diabetes.
 A balanced diet for adults

To reduce the risk of developing these diseases, it is important to:

• eat a balanced diet with plenty of fruit and vegetables;

• opt for healthier fats;

• get enough dietary fibre (NSP);

• keep well hydrated;

• stay active;

• drink alcohol in moderation;

• not smoke.
 Older adults

Older adults should have plenty of calcium intake from milk and
dairy products, green leafy vegetables, beans and pulses.

Older adults should also remain active.

They should have food rich in vitamin D.

Sources of vitamin D are from foods such as oily fish, cod liver oil
and margarine, or through the action of sunlight on the skin.
 Conclusion

• To ensure a healthy and successful life, one must adopt proper

eating and drinking habits.

• It should change with course of time .

• Proper care must be taken at each and every stages of life.

• It is rightly said: “Health is Wealth”.

THANK YOU