1. Healthy diet for school students
• Dr.D.Gunasingh, MD DCH
• Professor& HOD, Dept. of
Pediatrics
• Arunai Medical College,
• Tiruvannamalai-606 603.
• drgunasingh@gmail.com
2. We are here to help you…
• This presentation is only
an eye opener.
• Please use this
presentation to change
your life style and realize
your dream.
• Kindly do not feel guilty
about your existing
conditions.
• If you have any specific
problem , you are
welcome to contact us for
remedies.
3. Healthy diet-WH0
To protect against malnutrition in all its forms, as
well as non communicable diseases (NCDs) such
as diabetes, heart disease, stroke and cancer.
Unhealthy diet and lack of physical activity are
leading global risks to health.
Healthy dietary practices start early in life –
breastfeeding fosters healthy growth and
improves cognitive development, and may have
longer term health benefits such as reducing the
risk of becoming overweight or obese and
developing NCDs later in life.
4. Healthy Diet
Energy intake (calories) should be in balance with energy expenditure. To
avoid unhealthy weight gain, total fat should not exceed 30% of total
energy intake .
Intake of saturated fats should be less than 10% of total energy intake,
and intake of trans-fats less than 1% of total energy intake, with a shift in
fat consumption away from saturated fats an trans-fats to unsaturated fats
, and towards the goal of eliminating industrially produced trans-fats.
Limiting intake of free sugars to less than 10% of total energy intake is
part of a healthy diet. A further reduction to less than 5% of total energy
intake is suggested for additional health benefits
Keeping salt intake to less than 5 g per day (equivalent to sodium
intake of less than 2 g per day) helps to prevent hypertension, and
reduces the risk of heart disease and stroke in the adult population (8).
5. Healthy Diet: For Adults
• A healthy diet includes the following:
• Fruit, vegetables, legumes (e.g. lentils and
beans), nuts and whole grains (e.g.
unprocessed maize, millet, oats, wheat and
brown rice).
• At least 400 g (i.e. five portions) of fruit and
vegetables per day , excluding potatoes, sweet
potatoes, cassava and other starchy roots.
•
6. Healthy Diet: For Adults
Less than 30% of total energy intake from fats . Unsaturated
fats (found in fish, avocado and nuts, and in sunflower,
soybean, canola and olive oils) are preferable to saturated
fats (found in fatty meat, butter, palm and coconut oil,
cream, cheese, ghee and lard)
Trans-fats of all kinds, including both industrially-produced
trans-fats (found in baked and fried foods, and pre-
packaged snacks and foods, such as frozen pizza, pies,
cookies, biscuits, wafers, and cooking oils and spreads) and
ruminant trans- fats (found in meat and dairy foods from
ruminant animals, such as cows, sheep, goats and camels).
7. Overview
• Consuming a healthy diet throughout the life-course helps
to prevent malnutrition in all its forms as well as a range of
non communicable diseases (NCDs) and conditions.
• However, increased production of processed foods, rapid
urbanization and changing lifestyles have led to a shift in
dietary patterns. People are now consuming more foods
high in energy, fats, free sugars and salt/sodium, and many
people do not eat enough fruit, vegetables and other
dietary fibre such as whole grains.
• The exact make-up of a diversified, balanced and healthy
diet will vary depending on individual characteristics (e.g.
age, gender, lifestyle and degree of physical activity),
cultural context, locally available foods and dietary customs.
However, the basic principles of what constitutes a healthy
diet remain the same
8. Why should you care
about healthy diet?
“Happiness is
nothing more than
good health”
- Albert Schweitzer
Physical Growth
Body image
Brain
Daily activities
Sports performance
Prevention of diseases
9. Growth spurt…Catch up..
• Nutritional needs during
adolescence are increased
because of the increased
growth rate and changes in
body composition associated
with puberty…
10. You reach 92 % of
adult height, gain
50% of adult
weight and
40% of adult bone
mass during
adolescence.
•
•
•
Deposition of muscles in
boys (50%)
Deposition of fat in girls
Preparation for future
healthy mother and father
Healthy Diet
11. Healthy Diet: How does it prevent
diseases ?
•
•
•
•
•
•
•
Obesity/under-nutrition
Hypertension/heart disease
Type-2 Diabetes Mellitus
Osteoporosis/Dental caries
Anemia
Vitamins and Mineral
deficiencies
Cancer
12. Healthy Diet:
•
•
•
•
Actual need varies with
physical activity
Physicallyactivepeoplehave
higherenergy
needs.
If you have low physical
activity then you can
becomeobese even with low
intake.
Therefore,
Energy intake should
Deciding the right amount
13.
14.
15.
16.
17.
18. ABalanced diet helps
improve your overall
health and well being
A Balanced diet can help you feel better
• provide you with more energy, help you stay fit and
active and help you fight stress.
Balanced diet
19. Components of an balanced diet
Fibre
Minerals
Vitamins
Proteins
Carbo
hydrates
Fat
Balanced
Diet
Every integrants has it’s part to play in maintaining, growth and well development of an
human body.
Water is essential for the correct functioning of the kidneys and bowels.
At least 6-8 glasses of plain water should be drunk each day, more in hot weather
22. Boys
13-15 yrs
Girls
13-15 yrs
Boys
16-18 yrs
Girls
16-18 yrs
Net Energy
Kcal/d
2450 2060 2440 2060
Protein (g/d) 70 65 78 63
Fat(g/d) 22 22 22 22
Calcium
(mg/d)
600 600 600 600
Iron (mg/d) 41 28 50 30
Vit A ug 600 600 600 600
Vit C ug 40 40 40 40
RECOMMENDED DIETARY ALLOWANCES
FOR ADOLESCENTS
23. millets
g/portion 13 – 18 years
Girls Boys
Cereals & 30 10 14
Pulses 30 2 2
Milk (ml) 100 5 5
Roots & tubers 100 1 2
Green leafy
vegetables
100 1 1
Other vegetables 100 1 1
Fruits 100 1 1
Sugar 5 6 7
Fats/Oils(visible) 5 5 5
Balanced Diet for Adolescents
(Number of Portions)
24. Recommended Levels of Physical activity for
School-Aged Children and Adolescents (ages 6
through 17 years)
• Children and adolescents
ages 6 through 17 years
should do 60 minutes (1
hour) or more of moderate-
to-vigorous intensity
physical activity each day,
including daily aerobic –
and activities that
strengthen bones (like
running or jumping) – 3
days each week, and that
build muscles (like climbing
or doing push-ups) – 3 days
each week.
25. YOU need to drink
• Children and teenagers should
consume about 1.7 to 3L
• Regulates body temperature
• Moistens tissues in the eyes,
nose and mouth
• Protects body organs and
tissues
• Carries nutrients and oxygen
to cells
• Lubricates joints
• Lessens burden the on kidneys
and liver by flushing out waste
products
• Helps dissolve minerals and
nutrients to make them
accessible to your body
26. How much fibre ?
• Boys 9 to 13 years: 31
grams of fiber/day.
• Girls 9 to 13 years: 26
grams of fiber/day.
• Boys 14 to 19 years: 38
grams of fiber/day.
• Girls 14 to 19 years: 26
grams of fiber/day.
• Normalizes bowel
movements.
• Prevents colonic cancer
• Helps in lowering
cholesterol
• Control blood sugar
• Control weight
• Reduce heart diseases
36. Balance diet-Diversity of food groups
• Minimum Dietary Diversity is
the consumption of four or
more food groups from the
seven food groups for higher
dietary quality and to meet
daily energy and nutrient
requirements of the seven
recommended food groups
• Cereal
• Pulses and nuts
• Vegetable and fruits
• Root and tubers
• Meat
• Eggs
• Milk and milk
products
37. Optimum Nutrition
• Include all food groups in
the diet
• Cereals, Legumes
(Pulses), Roots &
Tubers, Vegetables,
Fruits & Nuts, Protein
group (Pulses, Meat,
Fish, Egg), Milk & Milk
products
• Avoid solid fat with
trans fat (Ghee
4%).
• ‘My Plate Concept’
may be adopted to
ensure all nutrients
• Focus on completing
My Plate at least on a
daily basis
• Be part of the Rainbow
Revolution
• Ensure the 7 colors-
GYOR, B, P & W
• Follow Traffic Signal
approach for better
selection of food items
• Avoid overeating
• Regulate mealtimes
• Regulate glycemic load
• Learn to read Food
labels
• Any item >20% is
39. Dietary surveysofadolescentsbetween the agesof13 and18
yearshaverevealed two disturbing trends:
Higher than recommended intakes of fat
and saturated fat.
Underconsumption of vitamins,mineral
an dietary fiber, especialy by females;
43. What is Body Mass Index (BMI)?
Body mass index measurement combined with your Waist Circumference
measurement can be used to determine obesity and the increased risk for
various diseases.
Formula for Body Mass Index:
To calculate your Body Mass Index,
take your weight (in kilograms),
and divide by your height (in meters) squared.
44.
45.
46. What the BMI numbers
mean
Below 18.5
18.5 – 24.9
25.0 – 29.9
30.0 andAbove
Underweight
Normal
Overweight
Obese
47. Junk the Junk food!
It is food that tastes great, but is low on
nutrition and high on calories
Junk Food is an accepted slang term ( and
often a derogatory term) used to describe
any food of poor nutritionalvalue
It is the opposite of "balanced diet.
Generally, junk foods offer little in terms
of vitamins, protein, vitamins or minerals
and are loaded with calories from sugar or
fat. These are termed "empty calories"
What is considered JunkFood?
A Most fast food restaurants serve food
that has fat as the main calorie
49. The JUNCS + S4 + WASH
• Avoid JUNCS
• J - Junk Food (HFSS) High in
fat, high in salt & high in
sugar
• (Michael Jacobson, 1972)
• U- Ultra processed foods
• N- Nutritionally
Inappropriate
(as per age, physiological
status)
• C- Colored
Carbonated Cola
drinks
• S- Sugar Sweetened
Beverages
• SSSS (S4)
• S1-Avoid Sedentary
Lifestyle (Ensure
Physical Activity)
• S2-Avoid Sleep Deprivation
• S3- Avoid Stress esp.
• S2-Avoid Smoking,
Substance and alcohol
abuse
• Ensure WASH-Water,
Sanitation and Hygiene
• Hand washing
techniques, Soap &
Sanitizers
50. IAP Practice Guidelines
(Children/Parents/Pediatricians
A. General Recommendations
1. Avoid JUNCS – for all children and adolescents.
2. Limit consumption of JUNCS foods at home/outside
to one serving/ week MAX.
3. DO NOT mix meals and TV Viewing
54. Dr Chris van Tulleken
• Defined obesity as a disease caused
by ultra-processed food just like
cancer is caused by tobacco. “Around
the world, I feel, it is a more serious
concern than coronavirus.”
• Ultra-processed food is the only
reason for childhood obesity.
55. Dr Chris van Tulleken
• “It a huge concern because of three reasons.
Firstly, child obesity, at the moment, is incurable.
Children do not lose weight and become healthy.
They become adults with overweight who end up
having enormously expensive chronic health
problems. They live a difficult life as their physical
and mental health suffer. “
• “Obesity also goes hand in hand with malnutrition.
Many children who are overweight are also
suffering from diseases due to micronutrient
deficiency .”
56. Dr Chris van Tulleken
• “In India, a traditional Indian diet is very
healthy consisting of fresh fruits and
vegetables, pulses, grains, rice etc. It doesn’t
matter if there is fat, oil or salt.”
• “Anything that your grandmother must have
made is good. Traditional food is healthy for
you. It is the replacement of Indian food
culture with a corporate food culture that will
drive ill-health.”
• “Though exercise is very good for children,
lack of exercise is not the reason for obesity.
Food is the only reason for it. These food
companies, very deliberately, aggressively
market and sell foods that are designed to
make you fat and are very unhealthy.”
57. Healthy Eating:AGuide for Teens
Healthy eating is a way of balancing the food you eat to
keep your body strong, energized, and well nourished.
When you eat well, you are taking good care of your body.
Haveenergy allday long
Get the vitaminsandmineralsyour body needs
Staystrong for sports or other activities
Reachyour maximumheight(ifyouare still growing)
Maintainahealthy weight
Prevent unhealthy eatinghabits, likeskippingmealsand
feelingoverly hungryat the next meal
58. Healthy Eating
Aimingfor regular mealsandhealthysnacks(when
you are hungryor need extra energy)
Eatingfoodsfrom all ofthe food groups (grains,
fruits, vegetables, proteins, dairy proteins, and
healthyfats) eachdayto meet your nutritional
needs
Balancingnutrient-rich foodswith moderate
amounts of other foods, suchassweets or fast foods
Eatingwhen hungryandstopping when full
59. Healthy eating habits
• Maintain hygienic
habits Eat slowly,
chew properly
• Avoid TV viewing or
reading while you eat
• Small frequent meals
• Never skip meals,
specially breakfast
• Don’t overeat
63. Breakfast: The most important
meal
•
•
•
•
•
Brain Food
Improves
performance in
studies
Improves physical
activities
Does not contribute
to overweight
Keeps you healthy
•
•
Skipping breakfast
associated with obesity
High sugar breakfast
causes a high sugar level
which dips fast making you
more hungry and you eat
more sugary food
64. Finally - To Stay Healthy
Exercise
Eata Balanced diet
Good Sleep
Editor's Notes
The Group believes that this nomenclature includes almost all unhealthy foods in terms of their fat, sugar, salt content, or content of harmful non-nutritional substances, or having potential of high consumption such as ultra-processed foods. The group also believes that this term has the potential of being acceptable and well known to general public, because of it being closely linked to the popular word ‘junk’ in relation to unhealthy foods. The Group further discussed that there is a need to categorize various foods under this definition according to a traffic light coding system for the purpose of labeling.
