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8/7/2019 Presentation- Nutrition- Sumit Sharma
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WE ARE WHAT WE EAT
By- Sumit Sharma
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CARBOHYDRATES
Preferred energy source for the body
Sweet Potato
Corn
Peas
Whole grains (Rice, Millet, Rye, Oats, Wholewheat, Cereal, Bread, Pulses)
Pasta
Apples
Oranges
Berries
Stone fruitCarrots
Broccoli
Brussels sprouts
Spinach
Green beans or peppers,
Bananas
Apples
PearsBerries
Melon
Citrus fruit
Milk (Lactose)
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PROTEIN
1. Necessary for the growth, repair and maintenance of body tissues.
2. To produce enzymes, hormones & antibodies - vital for the regulation of metabolism & protection against
disease.
3. Needs are higher during times of growth and development
Lean meat
Chicken
Fish
Cheese
eggs
Legumes
Seafood
Milk
Tabbouli (cracked wheat and parsley salad) with nuts
Soya beans with stir fried vegetables
Sunflower seeds or sesame seeds
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FAT
1. Fats offer fat soluble vitamins and the essential fatty acids.
2. Fats offer a concentrated source of energy, providing more than twice as much energy as the same
weight of carbohydrate or protein.
Meat (Saturated fats)
Butter (Saturated fats)
Cheese (Saturated fats)
Coconut (Saturated fats)
Palm oil (Saturated fats)
Pastries (Trans fatty acids - Unsaturated fats)
Biscuits (Trans fatty acids - Unsaturated fats)
Baked goods (Trans fatty acids - Unsaturated fats)Canola (Monounsaturated Fats)
Olive (Monounsaturated Fats)
Macadamia (Monounsaturated Fats)
Peanut Oils (Monounsaturated Fats)
Avocados (Monounsaturated Fats)
Safflower (Polyunsaturated Fats)
Sesame (Polyunsaturated Fats)
Sunflower (Polyunsaturated Fats)Corn (Polyunsaturated Fats)
Grapeseed (Polyunsaturated fats)
Linseed (Polyunsaturated fats)
Soybean (Polyunsaturated fats)
Walnut oils (Polyunsaturated fats)
Almond (Monounsaturated fats)
Hazelnut (Monounsaturated fats)
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Dietary Fibre
1. Fibre promotes regular bowel movements by giving bulk to the faeces.
2. Fibre help to slow the rate of digestion of digestible carbohydrates and thus regulate blood glucose levels.
Soluble fibre may decrease the absorption of dietary cholesterol.
Oats
Barley
Vegetables
Fruit
Legumes
Cereal (1 Cup for breakfast)
Bread (wholegrain) 4 slices for breakfast
BroccoliCarrots
Peas
Corn
Nuts
Seeds
Vitamins
1. They are required by the body in small amounts on a daily basis. Vitamins help the body to use energyeffectively and are involved in regulating the action of many other chemicals in our body such as enzymes and
hormones.
2. They are vital for a healthy body.
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Vitamin A
1. Strengthening the immune system and so fighting infection.
2. Growth and repair of cells
3. Growth and development of muscle, tendons, ligaments and bone
Carrots
Pumpkin
Sweet potato
Spinach
Red capsicum
Broccoli
WatercressParsley
Mangoes
Oranges
Papaws
Rockmelons
Mandarins
Apricots.
LiverKidney
Fats ( Butter, Margarine, Reduced fat spreads)
Full cream dairy products
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Vitamin B1
1. Thiamin is essential for the body to be able to use carbohydrate to release energy. It is essential for the
brain, nervous system, digestive system and the heart.
2. Thiamin is the first in line of the B group vitamins - each of which functions in many different ways to help
enzymes carry out many thousands of complex functions in the body - which is why they are also calledcoenzymes. The most important thing to remember about the B vitamins is that they work together.
Bread
Cereals especially wholegrain products
Yeast-extract products such as Vegemite
Liver
Kidneys
Lean pork
White sweet potato
Peas
Asparagus
Milk and milk products
Banana.
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Vitamin B2
1. Riboflavin differs from thiamine in not being available in as wide a variety of foods. This means a riboflavin
deficiency is most commonly caused by an imbalanced diet. Strict vegans are at risk of riboflavin deficiency.
Riboflavin is an anti-oxidant agent. A deficiency of riboflavin may interfere with iron metabolism and produce
anaemia.2. Riboflavin acts as a co-enzyme to assist in the release of energy from nutrients in the body.
Milk and milk products
Meat and meat products
Breads and cereals
Eggs and yeast extracts
Broccoli (Small amount)
Peas (Small amount)
Spinach (Small amount)
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Vitamin B3
1. Niacin is found in food as nicotinamide and nictonic acid.
2. With thiamin and riboflavin, niacin is essential for the production of energy from carbohydrate in the
body tissues.
3. Needed for the manufacture of fatty acids in body tissue.
4. Helps keep skin healthy.
Meat and poultry (key sources)
Bread and cereals (Particularly wholegrain, and in yeast extracts)
Potatoes (Small amount)
Peas (Small amount)
Avocado (Small amount)Broccoli (Small amount)
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Vitamin B6
1. Hailed as "the woman's vitamin", B6 (or pyridoxine) is most popularly renowned as a vitamin for the relief of
pre-menstrual tension (PMT). PMT is a complex problem and vitamin B6 may only provide relief of some
symptoms for some women.
2. B6 reacts with our amino acids enabling them to be incorporated into our body tissues.3. Vital for proper nerve and muscle function
4. Assists in the formation of the oxygen transporting protein, haemoglobin, in the blood.
Avocados
Bananas.
Lentils
Fish
Meats (particularly liver)Poultry
Breads and cereals (especially wholegrain)
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Vitamin B12
1. 'Cy-anaco-bala-min'. The cobalt-based chemical that we need for B12 formation is absorbed through the
stomach wall. As we age, the acidity in our stomach sometimes decreases and we become less able to
absorb this cofactor. Consequently we may become B12 deficient with age.
2. Vitamin B12 is known for its beneficial effect on nervous system malfunctions and brain deficiencies.3 Essential for the production of red blood cells.
4. Essential in maintaining myelin, a substance that provides a protective sheath around nerve endings.
Meat (particularly liver and kidneys)
Poultry
Fish (sardines, oysters and pilchards)
Milk
Eggs
Cheese
Soy drinks
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Folate
1. Cell division, growth and reproduction of cells, proper brain function, maintaining mental and emotional
2. health, improving a depressed appetite, and it improves digestion and liver performance. As the name
suggests 'folate' is found in foliage - otherwise known as green leafy vegetables.
3. Essential for the body's growth and repair.4. Essential for the body's growth and repair. It works with B12 in formation of red blood cells.
Liver
Kidney
Eggs
wholemeal breads
Avocados
TomatoesRaw cabbage
Bananas
Nuts
Asparagus
spinach
broccoli
okra
peas
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Vitamin C
1. It's the most popular vitamin. Our need for vitamin C is increased with the oral contraceptive pill and
stress.
2. It helps to fight infection such as common cold and 'flu.
3. Assists in the formation of collagen (a substance which forms the tendons and ligaments which connectour bones and muscles).
4. It is essential for the metabolism of some amino acids and the formation of some hormones.
5. It enhances the absorption of iron from plant foods.
Guava
Red capsicum (more than twice the Vitamin C of an orange)
Brussels sproutsBroccoli
Green capsicum
Cabbage
Cauliflower
Parsley
Pawpaw
Orange
StrawberriesGrapefruit
Rockmelon
Lemons
Lychees
Mangoes
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Vitamin D
1. One of the interesting things about Vitamin D is the way it functions almost in the same way as a
hormone, targeting the kidneys and intestines as well as the pancreas, brain, skin and bones.
2. Regulates absorption of calcium from the gut3. Especially important in maintaining the balance of calcium and phosphorous in bone formation,
4. Maintains an adequate calcium level in the blood.
5. Vitamin D is produced by the body when it is exposed to sunlight.
Fatty fish (Sardines, tuna, salmon, mackerel, herrings)
Butter
Table margarine
Fish liver
Oils
Nuts
Egg yolk.
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Vitamin E
1. Every life form on the planet that consumes oxygen needs vitamin E to survive
2. Vitamin E is regarded as a potent stimulant of the immune system and can help the body defend itselfagainst viral infection.
3. Vitamin E is an important anti-oxidant or "protector vitamin" found mainly in plant foods.
4. It protects cells from damage by free radicals which may be triggered by smoking or pollution.
5. It prolongs the life of red blood cells.
Polyunsaturated seed oils
Wheatgerm
Polyunsaturated margarineReduced-fat spreads
Avocados
Broccoli
Asparagus and other leafy greens
Egg yolk
Tuna
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Minerals-Calcium
99% of our body's calcium is found in our skeleton and teeth, making it essential for bone strength. Calcium in
the blood is important for blood clotting, muscle contraction and relaxation, and for the conduction of nerve
impulses.
Nuts
Cereals
Milk
Cheese
Spinach
Cabbage
ParsleyPotato
Almonds
Peanuts
Walnuts
Sunflower seeds
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Minerals- Iron
1. Iron is needed in red blood cells to form haemoglobin. It is essential in the transfer of oxygen to all
body and muscular tissues.
2. Iron is also involved in the chemical reactions that produce energy.
Cereal
Pulses
Cabbage
Parsley
PeasPotato
Sweet Corn
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Minerals-Magnesium
1. An important benefit of magnesium is its role in helping to prevent heart attacks and the build up of fatty
plaque on the walls of blood vessels. It also plays an important role in the contraction of muscles. It has also
reportedly been used in some cases to successfully treat neuromuscular disorders, PMS, depression and
sensitivity to noise.
2. Magnesium is involved in the formation of proteins, fats, complex carbohydrates, and in the transmission of
nerve impulses and muscle contraction.
Cereals
Spinach
Potato
Sweet CornNuts
Pulses
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Minerals-Iodine
1. Iodine plays an important role in regulating the body's thyroid gland and thus, the body's
production of energy, assists in encouraging metabolism, and helps the body burn excess fat.
2. Iodine is needed to help form thyroid hormone, which controls the body's rate of metabolism.
Dairy products
Mushrooms
Iodised salt
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Minerals-Potassium
1. In the event of sodium excess, we rely on potassium to correct any imbalance. In cases where
excessive salt consumption has lead to hypertension or high blood pressure, potassium in foods
helps to treat the condition. It is also considered helpful in the prevention of strokes.
2. Too much potassium could lead to a sudden heart attack. If you have high blood pressure you can
increase your potassium intake safely by simply eating more vegetables and fruit.
3. Potassium is the regulator that keeps our excess salt intake in check by maintaining the correct fluid
levels in our cells. An imbalance, i.e. too much salt, can draw water out of the muscle cells, which is
why potassium is especially important for sports people and for people with high blood pressure.
Potato (Best source)
Sweet corn
Spinach
Butternut pumpkin
Avocado
Peas
Bananas
ApricotsPeaches
Pawpaw
Mango
Tomatoes
Nuts
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Minerals-Zinc
1. This essential trace mineral is a champion disease fighter and protector of the immune system. It is
essential for wound healing where it works with Vitamin C.
2. Mainly concerned with the daily absorption of vitamins, zinc helps the digestive system. Zinc may help
to prevent and treat infertility and may help prevent and shorten colds, treat acne, and cold sores, and
reduce body odour.
3. It has a role in the production of protein in the body and is important for normal sexual development,
wound healing and growth.
Red meat (Important source)
Cereals
Milk
Cassava
Peas
Garlic
Spinach
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Minerals-Sodium
1. Deficiencies of sodium are therefore rare. It is the balance between sodium and potassium
that governs our body cell function and fluid balance.
2. Sodium is the major mineral in the fluids surrounding the body's cells. Like potassium, it maintains the
correct water balance in and around our cells. It also regulates blood volume and blood pressure and
controls muscle contraction and relaxation.
Beetroot
Carrots
Cereals
Dairy products
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THANK YOU ALL
FOR
PATIENT HEARING