general introduction of diet and nutrition. basics for nutrition. dietary tips

1. BASIC
NUTRITION
AND DIET
PLANNING
Dietitian – NehaVarun Updhayay
Member of IDA, member of ADA, Diabetic educator, Nutrigenomic counsellor
Life style coach

2. What is
Nutrition?
Nutrition is the science that interprets the
nutrients and other substances in food in
relation to maintenance, growth,
reproduction, health and disease of an
organism.

3. Why is
Nutrition
Important?
Good nutrition is an important part of
leading a healthy lifestyle. Combined with
physical activity, your diet can help you to
reach and maintain a healthy weight,
reduce your risk of chronic diseases (like
heart disease and cancer), and promote
your overall health.

4. What Are
Nutrients?
a substance that provides nourishment essential
for the maintenance of life and for growth.

5. Essential
Nutrients
• Carbohydrate
• Protein
• Fat
• Vitamins
• Minerals
• Water
• Antioxidants and phytochemicals

6. Energy
sources
• Carbohydrate - provides 4 kcal in 1 gram
• Fat – provides 9 kcal in 1 gram
• Protein – provide 4 kcal in 1 gram
• Protein- is a structural unit of our life.

7. 5 food
groups
Cereals
Pulses and meat
Milk and milk products
Fruits and vegetable
Sugar and fat

8. Cereals Mostly contain carbohydrate, fibers, and minerals (
phosphorus, magnesium, vitamin E, folate,
thiamine)
Wheat, maida, suji, dalia, rice, poha, jwar, bajra,
oats, breads, pasta, noodles.
Requirement - 6-8 servings a day

9. Pulses and
meat
• Pulses and meats are mostly protein and minerals.
• All dal- arhar, chana, moong, udad, lobia.
• Meat and poultry- egg, chicken, fish, meat.
• Requirement- 1 gram/ kg

10. Milk and
milk
products
• Considered as complete food group- carbs, protein,
calcium, minerals, fat soluble vitamins
• Paneer, cheese, milk, curd, chaas, ghee, khoa
• Requirement- 500 grams daily

11. Fruits and
veggies
• Mostly carbs, vitamins, minerals, antioxidants
• Citrus fruits – orange, lemon, sweetlime, pineapple,
• Fruits- apple, pear, papaya, mango, banana, guava
• Veggies- leafy vegetables
• Roots and tubers
• Other vegetables
• Each colour contain a particular antioxidants so very
important for recovery and prevent disease condition.
• Cooking can destroy antioxidant properties.
• Requirement- 2-3 fruits and 500 grams vegetable daily.

12. Sugar and
fats
• Sugar is carbohydrate also considered as empty
calories.
• Honey, jaggary, maltose, corn starch syrup.
• Requirement not fixed
• Alcohol- 7 Kcal/ ml
• Fats – saturated – ghee
• Unsaturated – omega 3 and omega 6.
• Requirement- atleast 10-15% from total calories.

13. Utilization
of nutrients
• Digestion
• Absorption
• Metabolism.
• Any alteration or disturbance in these process
may lead to disease condition or malabsorption.

14. malnutrition • Under nutrition- may lead to liver issues,
deficiency disorders, brain functions issues,
neurological disorders.
• Over nutrition leads to obesity, heart diseases,
diabetes, liver issues, kidney problems, some
kind of cancers

15. Factors
affects our
health.
Genetically
factors
Environmental
factors
Dietary
factors
Mental factors
Health

16. Top 5
causes of
death
worldwide

17. Obesity • Due to excess energy consumption, less activities
• Consequences – diabetes, cardiovascular
diseases, some types of cancers, dyslipidaemia,
stroke, respiratory issues, infertility.
• What to do
• Make a routein
• Eat balanced meals – 2-3 servings cereals, 2-3
servings protein, 2 fruits, 500-800 grams
veggies.
• Workout is must – 30 -60 mins workout 5-6 days
in a week.
• Water intake should be adequate.
• Do not skip meals.

18. Diabetes • It’s a condition when blood sugar levels fluctuates.
• Hypoglycaemia and hyperglycaemia occurs.
• Main reason is insufficient or no secretion of
insulin from B-cells of pancreas.
• WHAT TO DO
• Mostly carbohydrate distribution throughout the
day.
• Avoid sugar and sugar products, refined flours,
processed foods.
• Include whole wheat products like, flour, dalia,
rawa, jwar, ragi, bajra, brown rice,
• No need to complete restriction on rice, potato and
maida.
• Check blood sugar levels regularly.

19. Diabetes • Take amla, triphala, karela, jamun, bhindi,
methi, high fiber.
• Do regular workout 5-6 times a week.
• 2 fruits and 500-700 grams veggies a day.
• 4-7 servings cereals.
• 3 servings dal – sprouts and dal.
• Milk and milk products.
• No sugar
• Very limited fat. No fried items.

20. Hypertension
and
cardiovascular
disease
• BP- 120/80mmHg normal
• High – 140/90 mmHg
• What to do
• Low salt
• More fruits and veggies
• Whole grains, pulses, legumes.
• Water intake, green tea.
• Electrolyte balance
• Yoga – daily
• Stress management
• Omega 3, omega 6 fatty acids
• No fried, low carbohydrate

21. How to
build
immunity
• Immunity is the capability of multicellular
organisms to resist harmful microorganisms
from entering their cells.
• Balance diet
• Water intake
• Stress management
• Proper rest
• Balance diet- intake of antioxidants, vitamins
(A, C, E and B complex), zinc and iron.
• Herbs like- cloves, garlic, black pepper, turmeric,
honey, chillies, basil, flaxseeds,

22. summary • Balance meals
• Maintain normal BMI
• Include all 5 food groups.
• Keep yourself active
• Manage stress
• Sleep well
• 2-3 litres water
• Low salt
• Low sugar
• Include whole grains
• Avoid rumours.

23. Thank You