Role of diet in lifestyle disorders

(a disease caused by how you live your life)

Ishita Kanuga

Clinical Nutritionist

What is health?
Health is a state of complete physical, mental and social
well-being and not merely the absence of disease or
infirmity

WHO Guidelines

Importance of healthy eating

Physical Growth
Body Image
Brain Development
Daily Activities
Prevention of Diseases
Sense of well being

What is nutrition?
The process by which living organisms obtain food
and use it for growth, metabolism, and repair
IMPORTANT NUTRIENTS:
Carbohydrates, Protein, Fats, Vitamins & Minerals,
Fiber, and water

What is balanced nutrition?

A diet which matches the nutrient & energy
requirements regardless of its age & lifestyle

A Balance diet should provide

CHO: 55- 60%

1gm = 4 Kcal
Protein: 20 %
1 gm = 4 kcal

CHO
Protein
Fat

Todays lifestyle

Abundance of nutrients (fats & sugar)

Lack of Physical Exercise

Youngest customer in the business

Emotional Distrubances

Life style disorders

Obesity
Diabetes
Gastrointestinal Problems
Heart Diseases
Hypertension
Some types of cancer
Depression

The specialty of the above diseases are it takes years to develop & if
occurred once, is not easy to cure.
According to WHO, world deaths from lifestyle diseases will
double by 2015

Teenage & diet / obesity

Pizza ~ Burger ~ Sandwich
Aerated drinks / Preserved Juices
Coffee / Cocktails / Mocktails
French Fries
Vada-pav

Nutrition guidelines for type 2 diabetes

Lose weight if you are overweight
Exercise to promote or maintain weight loss
Monitor carbohydrate intake to maintain blood sugar
control
Increase complex carbohydrates in diet - whole fruits,
vegetables, whole grains, legumes, and low-fat or skim
milk

Hypertension & type 2 diabetes

The current obesity epidemic contributes to hypertension
and type 2 diabetes.
Losing as little as 2 kgs can contribute to reducing
hypertension and improving glucose sensitivity.

Nutritional guidelines for hypertension

Maintain normal body weight for adults
BMI 18.5-24.9 kg/m2
Reduce sodium intake to no more than 100 mmol/day (1 tsp = 6 gms)
Regular physical activity at least 30 minutes most days of the week
Limit alcohol consumption
Maintain adequate potassium intake fruits, coconut water, lemon etc
Reduce saturated fat and total fat in diet
Restrict intake of papad, pickle, bakery products, chinese food, chips,
ready to eat packets, salted peanuts, soda etc

Cardio-vascular diseases

Modifiable Factors

1.
2.
3.
4.
5.
6.
7.
8.
9.

Obesity
Lipids
Diabetes
Homocystiene
Uric Acid
Alcohol
Life Style
Stress
Tobacco

Non-Modifiable Factors
1.
2.
3.

Heredity
Age
Sex

Major types of fatty acids in fats and oils

Trans fatty acids

Trans fat is an unsaturated fatty acids produced by
Hydrogenation which converts vegetable oils to semisolid fats
Trans fats are dangerous for heart and pose certain types
of cancer

Trans fatty acids

Avoid vanaspati ghee, all bakery products & restaurant
punjabi cuisine
Limit use of packaged crackers and cookies
Limit use of commercial bakery products like cakes, cookies, etc
Read food labels for trans fats

Food label

Claim on food label

PER SERVING

CALORIE FREE LESS THAN 5 KCAL

SUGAR FREE LESS THAN 0.5 GMS.
FAT FREE LESS THAN 0.5 GMS.
CHOLESTEROL FREE LESS THAN 2 MG OF CHOLESTEROL
SODIUM FREE LESS THAN 5 MG OF PURE SODIUM
HIGH FIBER 5 GMS OR MORE

Antioxidants

Planning a meal
Proportions and timings are important
Portions at each meal should be balanced and proportionate
Eat at regular intervals

08:00 AM

10:30
AM

01:00 PM

04:00
PM

Disclaimer: Size of circle indicates size of meal

08:00 PM

09:30
PM

Lifestyle modification
Chew food well
Minimal processing & processed foods. Prefer boiling,
roasting, baking, grilling methods
Enjoy simple meals
Avoid Cold drinks, soda, bakery items, punjabi cuisine etc
Keep yourself hydrated
Regular Exercise
Avoid heavy meals at night
Do not skip break fast, take early dinner

How to tame food cravings

Variety & portion control
Do not skip breakfast
Keep your self hydrated
Eat plenty of fiber foods like whole fruits, vegetables etc
in between meals
Reduce stress
Avoid fasting and feasting
Sugar, caffeine and alcohol are appetite stimulants

Calories of
Healthy foods

Cheese burger - 461 kcal

vs
banana (1 no) 100 kcal

Pizza 242 kcal (1/8 size 12 inch)

vs
fulka roti (1 no) 60 kcal

Soft drinks (330 ml) 150 kcal

vs
milk (2% fat 100ml) 50 kcal

French fries (100 gms) 319 kcal

vs
mix boiled kathol (100 gms) 100 kcal

Samosa (2 nos) 170 kcal

Gulab jamun (2 nos) 250 kcal

Dairy milk (42 gm) 115 kcal

Small size pop corn 300 kcal

Lifestyle message
IF IT TASTES GOOD, IT'S TRYING TO KILL YOU

ITS BETTER LATE THAN NEVER

Thank you !