Nutrition Workshop

Dr.Trupti Bagul - Khairnar

B.A.M.S. & PGD in Clinical Nutrition
Ojas Clinic,HMT CSD Jalahalli-Bengaluru
Your insight!!!!:

Your Health is MIRROR of

what you Eat & how you
Behave.
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Classification of Nutrients :

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Nutrition Needs :
Carbohydrates : It gives ENERGY.
Energy is required to do physical activity

1875 Cal

Proteins : It is required for growth & Muscle formation.

Energy is required to do physical activity

60gms
Biological value of Protein:Egg-96
Milk-90
Fish-80
Meat-74
Pulses-70
Rice-80
Wheat-66
Oil Seeds-55 to 60

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Nutrition Needs :Fats

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Your Brain on a Food :

Think about it..

Like a expensive car your brain functions best when it gets only premium fuel.
Eating high quality of food which contains :

 Vitamins
 Minerals
 Antioxidants

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Nutrition Needs : Vitamins

Vitamins :

Vitamin-D:-Skeletal Growth
Vitamin-A,C,E:-Structural & functional
Integrity of newly formed cells
Vitamin-B-12:- Folic Acid, DNA Synthesis, Tissue
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Synthesis
Nutrition Needs :Minerals

Calcium:400 mg

Iron: 30 mg

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Importance of Food in Health & wellness :

RDA – Female=1800 Kcal/day

9 Male =2100 Kcal/day
Effects of Caffeine on Vitamin absorption:
1.Calcium

2.Vitamin ‘D’

3.Iron

4.B Vitamin's

5.Other Vitamins & Minerals

6.Sources of Caffeine:

Conclusion:

Micro & macro nutrients has to consumed together as they both are very
important for body functions.

Interfering factor has to avoided for good absorption of all nutrients

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Importance of Breakfast :

●It breaks fast of the sleep hours.

●It prepares a child for problem solving and memory span in learning period at school.

●Nutrient and energy deficits later in the day and tend to perform more poorly on test
of cognition than those who eat breakfast .

● Better academic performance .

● Just glass of milk is not sufficient , it should be a complete meal .

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Portion size:

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How to achieve a Healthy Work-Life Balance :

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Junk food!!! What is this ??? :

• Junk food is an informal term applied to some foods that

are…

• Perceived to have little or no nutritional value

• Containing empty calories

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Fast food & Junk Food :

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Effects of junk food on Health :
• Lack of energy & Fatigue

• Lack of concentration

• Heart problems

• High Cholesterol Levels

• Obesity

• Diabetes

• Nutrient Deficiencies

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• Depression & Gastrointestinal effect
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Importance of green vegetables & fruits :

Powerhouse of
micronutrients

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How the food you eat affects how you feel? :

1.It is crucial for brain development

2.It’s puts brain into grow mode

3.It fills gut with healthy bacteria

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Free radicals Anti-oxidant Theory? :

• Free radicals: Thy might be free but they can be very costly for health!!!

• Free radicals are by-product of your cell’s energy production process

• Free radicals are similar to the polluting exhaust generated by engine

• Can cause damage to mitochondrial wall. If mitochondrial membrane is compromised ,some free
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radicals can leak into cell and damage the delicate equipment within it!!! This is called oxidative stress.
Oxidative Stress? :
oxidative stress:
It is imbalance between free radicals & antioxidants in your body.

Effects of Oxidative stress:

on body when there are more free radicals present than can be kept in balance by anti-
oxidants, the free radicals can start doing damage to…

Fatty tissue,
DNA-make up large part of your body.
Proteins, Lipids.

These damage can lead to vast nos.of disease over the time, these include
Diabetes,
Atherosclerosis,
Inflammatory conditions
Hyper tension-Heart diseases
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Parkinson
Ageing
Free radicals sources :

• Pesticides & cleaner

• Cigarette smoke-alcohol

• High sugar & fat Diet

• Radiation

• Pollution

• Ozone

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Managing & Preventing Oxidative stress :
• Regular moderate exercise routine

• Do not smoke

• No alcohol

• Caution with chemicals, wear sunscreen

• Avoid Overeating

• Get plenty of sleep

• Be environmentally conscious

• Include anti-oxidanants in your diet: Berry, Cherry, Citrus fruits ,Prunes, Dark leafy green,tomatos,
Olives, Fish & nuts, turmeric, Green tea, Onion, Garlic, cinnamon
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Memory Booster:
• Vitamins C: strawberry, broccoli, capsicum, aamla,guava,sprotes

• Vitamin E: Almond, walnut, wheat Satvaoil seeds

• Vitamin B-6: wholegrain cereals, fish, soyabeen, chicken, egg.

• Vitamin B-12: Fsh,meat,chicken,cheese,milk products, egg

• Magnesium: Apple, celery ,fig, papaya, plum, potato, walnut, green leaves,

• Carotenoids : Carrots, sprouts, sweet potato, capsicum, tomato, orange

• Flavonoids: Onion, cabbage, broccoli, cauliflower, turnip, cascium

• Lecithin : Almond, walnut, sesame seeds, soya been, whole wheat

• ‘Iron, Omega-3, Zink,Vit-B-12’ are important nutrient for brain health.

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Keys to healthy diet :

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A day’s menu:

• 6 am – Almonds-4 nos. + Small Banana 1no.

• 8.30am- Breakfast

• 11.00am- Fruit

• 1.00pm- Lunch

• 4.00pm- Cut fruits

• 7.00pm- Dinner

• 9.00pm- Milk

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Your Happy Chemicals :

To Release the Stress

Include:
5 servings of veg.,
3 servings of fruits,
3 servings of grains,
3 servings of protein
3 TBS of nuts & seeds
3 servings of dairy
Think about it..
1 TSF of turmeric &
Cinnamon

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Hormonal imbalance :

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 OS

PCOS

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PCOS :Poly Cystic Ovarian Syndrome

• Most common endocrine, insulin & hormonal concern of

women in reproductive years.
• 30% of world’s population is affected.
• Wikipedia gives general information about PCOS:
- Genetic involvement
- Environmental Factors
- No Cure
- Can Be Treated With Metformin
KEY PIECE OF INFRMATION:
High ANDROGEN levels can be caused by High levels
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of INSULIN.
CAUSES:

1. High Androgen: GMO Foods – Glyciphasage chemical

• (soy,corn,canola,cotton seed, egg, BLOCK
pork,beef) Androgen Estrogen
2. Increase in Hormone IGF.(Sugary, high carb, fried food)
3. Overactive Adrenals – Stress
SYMPTOMS:
1.High Level of Androgen(acne, hirsuitism , deep voice, male
pattern hair loss).
2. Abnormal / Irregular Periods.
3. Presence of multiple cysts in ovaries.
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 EXACT RELATION OF HOW IT HAPPENS:

INSULIN

OVARIES:(Insulin
receptors) LIVER

- Increased insulin causes - Decrease in production of

Overproduction of testosterone. molecule called as sex
hormone binding molecule.
(can not bind free testosterone & it goes all over the body
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and gets expressed on skin & hair )
PCOS IS ASSOCIATED WITH SERIOUS CONCERNS :

• Diabetes
• Fatty liver
• Alzheimer’s
• Dementia
• Obesity
• Infertility
ETC……

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 CONVENTIONAL TREATMENT:

• Acne treatment
• Hypertension Treatment
• Diabetes Treatment ONLY SYMPTOM
• Infertility Treatment RELIEF
• Depression / Anxiety Treatment

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Hormonal imbalance in men :

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DIETARY APPROACH:
• Eat Less Often.
• Move around more.
Different Diets:
1. Low Carb Diet
2. Ketogenic Diet
3. Intermittent Fasting
OTHER LIFESTYLE CHANGES:
-Exercise
-Stress Management

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 FOODS TO AVOID FOODS TO INCLUDE

Refined High fibre diets

carbohydrates(pizza, pasta,
bread, cake, soy, corn)
Sugary Food Cruciferous Vegetables

Fried Packaged Food GLVS-capsicum-whole

grains-beans-berries-sweet
potato-pumpkin

Anti- inflammatory foods to include:

-kale -almond -amla - salmon
-spinach -walnut -strawberry - sardin
-tomatoes - olive oil -avocado -flax&chia

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 “BEST WAY TO CURE IS TO MAKE A GOOD FOOD LIST &

A BAD FOOD LIST

AND STICK TO IT !!!”

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Do & Don’t :
●Include five servings of fruits & vegetables in a day.

●Do Exercise regularly.

●Do meditation regularly.

●Socializing.

● Sleep for 7 to 8 hours

● Drink 4 liters of water everyday

● Do not eat junk food

● Do not skip meals

● Limit usage of mobile/TV/ipad/Laptop for 1 hour in a day

● Do not eat junk food & cold drink

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Conclusion:
Your Health is MIRROR of what you Eat & how you Behave.

Take care of following important elements of Health

● Proper Nutrition

● Sleep

● Stress

● Socializing

● Exercise

● Water
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● Air
Nutrition: Base for academic Performance

Academic
Performance

Physical Mental
Health Health

Proper Nutrition

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“The Greatest Wealth is Health…”

Thank you…

Dr.Trupti Bagul - Khairnar

B.A.M.S. & PGd in Clinical Nutrition
Ojas Clinic,HMT CSD Jalahalli-Bengaluru

trups_anand@rediffmail.com
kdrtrupti@gmail.com
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Mo.No.7676947606