smatdiet4teens

8/7/2019 smatdiet4teens

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Ms. Nidhi Shukla

Consultant Dietician and Nutrition

Expert, Surat.


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Smart Diet for TeensA Health Education project by

The Federation of Obstetric & Gynecological

Societies of India (Adolescent Health

Committee)

&

Emcure Pharma


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3 Basic Principles of Diet

Quantity

Food intake

based on natureof work and

physical activity.

Quality

All food groups tobe included in

order to make it

nutritionally

adequate.

Regularity

Short frequent

meals(4-5)are

preferred thanlarge bulky

meals.


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Foods RecommendedFoods Recommended

Unpolished rice, wheat,Unpolished rice, wheat,

jowar, bajra, ragijowar, bajra, ragi

Chapatis, bhakri, wholeChapatis, bhakri, whole

wheat bread, dalia, rawawheat bread, dalia, rawa

VermicelliVermicelli

Cornflakes, wheatflakes,Cornflakes, wheatflakes,

musseli, oats, riceflakesmusseli, oats, riceflakes

Foods To Be RestrictedFoods To Be Restricted

Polished rice especiallyPolished rice especially

basmatibasmati

Products made fromProducts made from

maidamaida--like: bread,like: bread,

noodles, pastas, biscuits,noodles, pastas, biscuits,

cakes and pastriescakes and pastries

Cereals and Cereal ProductsCereals and Cereal Products


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Pulses and LegumesPulses and Legumes

22--3 Servings of dals / sprouts will help to give you enough3 Servings of dals / sprouts will help to give you enoughproteins from vegetarian sources.proteins from vegetarian sources.

Tur dal, Moong dal, Lentils, Chana dal, dry peas, wholeTur dal, Moong dal, Lentils, Chana dal, dry peas, whole

moong, mothbeans, chawli, whole chana, rajmah andmoong, mothbeans, chawli, whole chana, rajmah and

soyabeanssoyabeans are the various pulses and legumesare the various pulses and legumes

that can be eaten in form of number of preparations.that can be eaten in form of number of preparations.


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Use skim milk by defatting theUse skim milk by defatting the

normal cow milk.normal cow milk.

Curd, buttermilk, unsweetenedCurd, buttermilk, unsweetened

lassi made out of skim milk will addlassi made out of skim milk will add

to the proteins in the diet and areto the proteins in the diet and are

easier to digest.easier to digest.

Paneer made out of skim milk is aPaneer made out of skim milk is a

good option for vegetarians whogood option for vegetarians who

miss on the animal protein sourcesmiss on the animal protein sources

which have a high biological value.which have a high biological value.

Buffalo milk and products like khoaBuffalo milk and products like khoa

and cheese are best to be avoidedand cheese are best to be avoided

Milk and Milk ProductsMilk and Milk Products


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Foods RecommendedFoods Recommended Egg whitesEgg whites

Fish like pomfrets, sardines,Fish like pomfrets, sardines,

herring, mackarel, salmon whichherring, mackarel, salmon which

are rich sources of omegaare rich sources of omega--3

fatty3

fattyacids are the best choice.acids are the best choice.

Lean parts of chicken.Lean parts of chicken.

Preparation stylePreparation style baked /baked /

steamed / grilled.steamed / grilled.

Foods RestrictedFoods Restricted Yolk of the eggYolk of the egg

Shell fishesShell fishes-- prawns,crabs,lobstersprawns,crabs,lobsters

Organ meats like kidney,liver,brain etc.Organ meats like kidney,liver,brain etc.

Red meat like mutton, pork,beef etc.Red meat like mutton, pork,beef etc.

Preparations which are rich fried or inPreparations which are rich fried or in

coconut curry.coconut curry.

Fatty parts of chicken.Fatty parts of chicken.

NonNon--vegetarian Foodsvegetarian Foods


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Fruits &Fruits &

VegetablesVegetables

22--3 servings of fruits ,3 servings of fruits ,

44--5 servings of variety of vegetables,5 servings of variety of vegetables,Provides u with a bunch of vitamins & minerals,Provides u with a bunch of vitamins & minerals,

that act as antithat act as anti--oxidants,oxidants,

and keeps your cholesterol in check.and keeps your cholesterol in check.


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Nuts likeNuts like almonds and walnutsalmonds and walnuts are rich in Vit Eare rich in Vit E

and omegaand omega--3 fatty acids , which act as3 fatty acids , which act as

scavengers in human body.scavengers in human body.

They are healthy if taken in right amounts.They are healthy if taken in right amounts.

Other nuts likeOther nuts like cashews and pistacashews and pista are best to beare best to be

avoided.avoided.

GroundnutsGroundnuts the most liked munchesmoderatethe most liked munchesmoderate

intake.intake.

Oilseeds likeOilseeds like-- til, khuskhus, garden cresstil, khuskhus, garden cress are richare rich

in certain minerals but at the same time arein certain minerals but at the same time are

loaded with fats , hence must be limited.loaded with fats , hence must be limited.

Nuts likeNuts like almonds and walnutsalmonds and walnuts are rich in Vit Eare rich in Vit E

and omegaand omega--3 fatty acids , which act as3 fatty acids , which act as

scavengers in human body.scavengers in human body.

They are healthy if taken in right amounts.They are healthy if taken in right amounts.

Other nuts likeOther nuts like cashews and pistacashews and pista are best to beare best to be

avoided.avoided.

GroundnutsGroundnuts the most liked munchesmoderatethe most liked munchesmoderate

intake.intake.

Oilseeds likeOilseeds like-- til, khuskhus, garden cresstil, khuskhus, garden cress are richare rich

in certain minerals but at the same time arein certain minerals but at the same time are

loaded with fats , hence must be limited.loaded with fats , hence must be limited.

Nuts and OilseedsNuts and Oilseeds


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FATS & OILSFATS & OILS

1ml of oil/ fat1ml of oil/ fat = 9 kcal= 9 kcalAll vegetable oils are cholesterol freeAll vegetable oils are cholesterol free

Quantity of fat is more important than its quality.Quantity of fat is more important than its quality.

Ideal combination is to use little from all 3 groups.Ideal combination is to use little from all 3 groups.

Monounsaturated Fats:Monounsaturated Fats:

Groundnut, rice bran, mustard ,Groundnut, rice bran, mustard ,

olive oil.olive oil.

Polyunsaturated fats:Polyunsaturated fats:

sunflower, safflower, soybean,sunflower, safflower, soybean,

corn oilcorn oil

Saturated Fats:Saturated Fats:

GheeGhee

ButterButter

Coconut OilCoconut Oil

Vanaspati GheeVanaspati Ghee

MargarineMargarine


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Healthy Eating HabitsHealthy Eating Habits

Small, regular mealsSmall, regular meals

Select portion sizesSelect portion sizes

Eat slowly, chew well,Eat slowly, chew well,

take smaller bitestake smaller bites

Make the right choices,Make the right choices,

read food labelsread food labels

Do not combine meal timesDo not combine meal times

with other activities such aswith other activities such as

TV viewing, reading, etc.TV viewing, reading, etc.


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CCancel out the crash diets, fads, pills, etc.ancel out the crash diets, fads, pills, etc.

HHave a balanced dietave a balanced diet

AA lways drink lots of water and other fluids,lways drink lots of water and other fluids, butbut

avoid fizzy soft drinks.avoid fizzy soft drinks.

NNever skip any meal in an effort to lose weight.ever skip any meal in an effort to lose weight.

GGet up and go, keep moving, be active.et up and go, keep moving, be active.

EE at a wide variety of foods.at a wide variety of foods.

ChangeChange


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Do we need to have sugar?Do we need to have sugar?

No. Not necessary.No. Not necessary.

Restrict or limit simple sugars.Restrict or limit simple sugars.

Jaggery better than sugar.Jaggery better than sugar.

Artificial sweeteners to be avoided byArtificial sweeteners to be avoided by

teenagers unless medically indicatedteenagers unless medically indicated


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Do we need to have salt?Do we need to have salt?

YesYes -- Necessary.Necessary.

Cut off excess sodium from the diet byCut off excess sodium from the diet by

avoiding use of preservatives, ajinomoto,avoiding use of preservatives, ajinomoto,

baking soda, sauces, papad and pickles.baking soda, sauces, papad and pickles.

Avoid use of salt substitutes.Avoid use of salt substitutes.

Avoid use of table salt.Avoid use of table salt.


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WaterWater -- Is it important?Is it important?

1010--12 glasses of water per day is essential.12 glasses of water per day is essential.

It helps in detoxifying the body by excretingIt helps in detoxifying the body by excretingthe wastes in the form of urine.the wastes in the form of urine.


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Choose Healthy Drinks Cocunut water, lime juice, buttermilk, neera, panha,

kokam sarbat

Natural vitamins and minerals.

No preservatives.

Helps detoxification


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Say no to Aerated Drinks

Excess sugar,caffeine,colour

Excess calories

Promotes tooth decay

Calcium depletion from bones


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Fast Food Kills Fast

Dense Calories, salt, fats


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Eating out - Problems


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Eating out - Problems

Hyperacidity

Diarrhoea

Jaundice

Typhoid

Cholera

Amoebiasis


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No Substitute to a wholesome diet


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Advantages of balanced diet

Good nutrition for proper growth & height.

Prevents deficiencies.

Ensures good health, glowing skin and hair.

Ensures high fitness level.

Strengthens immune system.

Improve concentration and ensures better

grades


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Calorie Requirements

BOYS 10-12YRS 2190

CALS

GIRLS 10-12YRS 1970 CALS

BOYS 13-15YRS 2450

CALS


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Benefits of Exercise


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Benefits of Exercise

Exercise regularlyExercise regularly

Select activities that you enjoySelect activities that you enjoy

If not possible at a stretch,If not possible at a stretch,

exercise in partsexercise in parts

Start slow and increaseStart slow and increase

graduallygradually

Limit TV and computer activitiesLimit TV and computer activities

Instead engage in familyInstead engage in family --

activities or household chores.activities or household chores.


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Exercise Is Important

Improves strength and

endurance

Helps build healthy bones and

muscles

Helps control weight & menstrual

problems

Be physically active for at least

30 minutes most days of the

week


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DrUsha Valadra

Dr Sanjay Shah

Cons. Gynecologist

Member,A

dolescent Health CommitteeFOGSI


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What is FOGSI ?

Federation of Obstetric & Gynaecological Societies

of India

More than 22,500 gynecologists and more than 195

Societies all over the country

Dedicated toWomens Healthcare and health

awareness

This program is conducted by The Adolescent

Health Committee ofFOGSI & Emcure Pharma


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No longer Children, Not Yet Adults

Adolescence

10-19 years

Youth

15-24 Years

Young people

10-24 Years


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Adolescence : Introduction

Transition period between

childhood and adulthood.

Period of enormous physical

and psychological changes.

Medically adolescents are

at risk for various health

concerns.


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Adolescents in India : Facts

22% of India's population are adolescents

(census 2001).

Girls make up 47% of adolescent population.

50 % of girls are married by 18 yrs.

Anemia and malnutrition are widely prevalent

more so in girls.


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Why adolescents require good nutrition?

Growing phase of life

Need energy for work and play

Girls start menstruating

A

re the future of the family,society, country


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Adolescent nutrition : Increased needs

Adolescents gain upto

50% of their adult weight

20% of their adult height

50% of their adult bone/muscle mass

Adolescent girls need additional iron to

compensate for menstrual blood loss


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The vicious circle

Nutrition

Growth

Health

Mal

nutrition

Growth

Retardation

Disease


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Why Nutritional Anemia ?

Poor dietary intake of iron rich vegetables

and food

Bad cooking habits (over boiling, removing husketc)

Worm infestations & infections viz. malaria

& TB etc.

Deficiency of iron, Vit B12, folic acid


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Anemia :Magnitude

Hb < 12gm% (WHO)

50 % in boys, 65 % in girls

Iron from food helps to form Hemoglobin which is present

in Red Blood Cells

Oxygen from the air enters the body through the lungs,

gets attached to hemoglobin and circulates throughout the

body.

If there is less hemoglobin there is less Oxygen in the

body leading to poor health, repeated infections and

tiredness.


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Infection

Lack ofConcentration

Weakness

Irritability

Palpitation

Fatigue

Dizziness

SymptomsSymptoms


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Clinical FeaturesClinical Features

Pallor of

skin, tongue,conjunctiva

Edema

Platynychia

Koilonychia

Glossitis

Stomatitis

Tachycardia

Soft ejection

systolic

murmur

Signs


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Consequences of anemia : Girls & Boys

Stunted growth

Tiredness & weakness

Lack of concentration

Poor scholastic performance / poor grades

Breathlessness

Increased susceptibility to infections


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Consequences ofAnemia in Pregnancy

High risk pregnancy

Miscarriages

Low birth wt babies

Preterm delivery

Excessive bleeding

Infection

Important cause of maternal death


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Prevention of anemia

Dietary advice

Health education

Iron and folic acid supplementation

Treatment of worm infestations

& infections


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Iron rich foods

Veg

Green leafy

vegetables Papaya

Jaggery

Beet root

Banana

Dates

Nachni

Non-veg

Eggs

Liver


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Treatment of anemia

Iron therapy

Oral (Fe salts) Ferrous gluconate, ferrous

fumarate, ferrous succinate, ferrous sulphate,Ferrous Ascorbate

Parental (Fe dextran/sorbitol/sucrose)

Folic acid (oral)

Blood transfusion


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Advantages of Ferrous Ascorbate

Highest elemental iron content

Highest absorption of iron

Highest bioavailability

Gives a mean Hb rise of 2.37gm% with just one

tablet within 45 days.


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Milk 600 mg / 500 ml

(whole or skimmed)

Cheese / Paneer

Yoghurt / Dahi

Spinach / Cabbage

Bananas / Grapes

Kidney beans ( Rajma )

Soybeans

Peanuts / walnuts

/ almonds

Water chestnuts

( shingoda )

Diet Rich in Calcium


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Energy BalanceEnergy Balance

Energy Input = Energy outputEnergy Input = Energy output NORMALNORMAL

Energy input < Energy outputEnergy input < Energy output THINTHIN

Energy input > Energy outputEnergy input > Energy output FATFAT


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Obesity


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Why Obesity ?

Junk food (Pizzas, Burgers, French fries)

Sedentary lifestyle

Genetic factors

Hormonal problems

No exercise

Couch potatoes (TV / Computer)


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Problems of Obesity

Obese children have . . .

2.5 times risk of having high BP

8.5 times risk of being hypertensive adults

May develop diabetes early in life

High cholesterol in blood

Association with polycystic ovarian syndrome

Irregular menstrual periods.


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BMI > 35 Medical help is needed

Emotional problems Bullying / teasing

by others

Anxiety

Poor social skills

Obesity


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Therapy

Dietary restriction, better food selection

Increase physical activity and exercise

Reduce sedentary behaviour

Change of life style for the whole family

Reduce TV viewing and computer games


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Are these your role models ?


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Thin is not always Healthy !


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Eating DisordersEating Disorders

Pathological eating is of

two types

Anorexia nervosa

Bulimia nervosa

Commoner in white race

and middle and higher

socioeconomic strata


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Weight loss occurs to the

degree of 25% or 15%

below normal for age and

height

Behavioral abnormalities

Attitude of denial

Distorted body image

Abnormal food handling

Eating DisordersEating Disorders


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Problems / Sequelae of Eating DisordersProblems / Sequelae of Eating Disorders

Self-starvation

Malnutrition

Protein deficiency

Severe loss of fat stores

Multiple vitamin deficiencies

Delayed puberty

Scanty, irregular periods


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Do you want to become Miss India ?


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Moral of the Story

Beauty and Brain require Good Health

Good Health and Good Nutrition gohand in hand

Good eating habits and daily exercise are

important for physical, mental and social

health


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Professions

Actress, Artist, Business woman, Banker,

Beautician, Chef, Computer Professional,

Clerk, Doctor, Dancer, Engineer, Fashion

Designer, Farmer, Homemaker, Journalist,

IAS Officer, Industrialist, Lawyer, Manager,

Mother, Model, Mechanic, Nurse, Pilot,

Police Officer, Pharmacist, Politician, Sports

Woman, Religious Leader, Singer, Teacher,

Writer


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Career and marriage can be successful

only with good health


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Dos

Well balanced diet

No junk foods

Good personal hygiene

Timely immunization

Education and career development

Adequate exercise

Sex education

Appropriate medical advice


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Donts

Fast food

Crash diets

Malnutrition

Illiteracy

Lack of hygiene

High risk/unsafe sexual practices

Sedentary lifestylecouch potatoes

Addictions (alcohol, smoking, tobacco, drugs)

Violent behavior


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We must nurture today's youth,We must nurture today's youth,

for a prosperous tomorrowfor a prosperous tomorrow

Enlightened mindsEnlightened minds

Dr. A P J KalamDr. A P J Kalam

C t d i bC t d i b


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Concept design by

Dr. Ashwini Bhalerao-Gandhi

(Chairperson, Adolescent Health Committee,FOGSI)

&

Mrs. Jyoti Lalwani

(Consultant Dietician)

Associates:

Dr. Ameya Purandare

Dr. Gauri Karandikar

Special Thanks : Emcure Pharma

Makers of:

Concept design by

Dr. Ashwini Bhalerao-Gandhi

(Chairperson, Adolescent Health Committee,FOGSI)

&

Mrs. Jyoti Lalwani

(Consultant Dietician)

Associates:

Dr. Ameya Purandare

Dr. Gauri Karandikar

Special Thanks : Emcure Pharma

Makers of:


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Special Thanks to Dr.Usha Valadra (Surat) and

Dr.Sanjay Shah (Surat) who gave me the

opportunity to conduct these presentations in

Lourdes Convent School, Lancers Army Schooland Sheth P.T Mahila College ofArts and

Commerce(Surat).

Nidhi (Shukla) Pandey.

[email protected]


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