CHANGE YOUR

LIFE WITH
HEALTHY
LIFESTYLE
 WHAT IS HEALTH

“World Health Organization

(WHO)
definition of health;
“Health is a
state of complete physical,
mental
& social well being and not
merely
an absence of disease
Or infirmity.”
 What is Healthy Diet 

Diet That Includes All The

Essential Nutrients Like
Carbohydrates, Proteins,
Fats, Vitamins, Minerals,
Fiber ,Water, And Salt As
Per The Requirements Of
The Body.
 Importance of Healthy Diet 

•
A healthy diet gives you
energy,
•
Supports your mood,
•
Maintains your weight.
•
It can also be a huge support
through the different stages in life.
•
Healthy food can help reduce PMS,
•
Boost fertility.
•
Combat stress.
•
Make pregnancy and nursing
easier.
 Components Of Balanced Diet

•
NUTRIENTS
•
CARBOHYDRATES
•
PROTEINS 
•
FAT
•
VITAMINS 
•
MINERALS AND SALT
•
FOOD GROUPS
•
CEREALS AND MILLETS
•
PULSES,LEGUMES,NUTS AND OIL SEED
•
MILK, EGG AND FLESH FOODS
•
VEGETABLES AND FRUITS
 FACTORS AFFECTING NUTRIENT 
REQUIREMENTS ARE
•
AGE

•
SEX

•
ACTIVITY LEVEL

•
PHYSIOLOGICAL STATUS

•
ENVIORNMENTAL CONDITION
 YOYR DAILY REQUIREMENTS

Nutrients Non Pregnant pregnancy Lactation Lactation Old age

(0­6 months) (6 ­12months)

CALORIE  1875 Kcal/day 2175 Kcal/day 2425 Kcal/day 2275 kcal/day 1875 Kcal/day
1875+550 1875+400

PROTEIN 50 Gms 65 Gms 75 gms/day 68 gms/day 60 gms

50+25 50+18

FAT  15 gms 35 Gms 45 gms/day 45 gms/day 15 gms/day

20+25 20+25

FIBRE 40 Gms 40 Gms 40 Gms 40 Gms 40 Gms

IRON 30 mg/day 38 mg/day 38 mg/day 30 mg/day 30 mg/day

CALCIUM 1000 mg/day 1200 mg/day 1200 mg/day 1200 mg/day 1000 mg/day

VITAMIN B12 1 µg/day 1 µg/day 1.5 µg/day 1.5 µg/day 1 µg/day

VITAMIN C 60 mg/day 60 mg/day 8o mg/day 8o mg/day 60 mg/day

FOLIC ACID 100 µg/day 400 µg/day 150 µg/day 150 µg/day 100 µg/day
Healthy diet and Healthy life 
Style is important for prevention from 

1. HEART DISEASES/HYPERTENSION/ HIGH 
CHOLESTROL LEVELS
2. OBESITY
3. HYPOTHYROIDISM/HYPERTHYROIDISM
4. DIABETES
5. ANEMIA
6. ACNE/EARLY WRINKLES
7. SKIN DISEASE
8. OSTEOARTHRITIS/OSTEOPOROSIS
9. LIVER DISEASES
10. CANCER
      Good Nutrition For All Ages 
                          Women
Good nutrition starts with the basics
•
Diet consisting of whole grains, fresh fruits and 
vegetables, healthy fats, and lean sources of 
protein.
•
These kinds of foods provide women with
     plenty of energy. 
•
 Give lifelong weight control.
•
 looking and feeling great at any age. 

  
WHAT SHOULD BE  THE  IDLE PARAMETERS FOR 
HEALTHY LIVING 

1. HEALTHY DIET
2. DAILY PHYSICAL ACTIVITY
3. HEALTHY LIFESTYLE PRACTICES
 HEALTHY EATING HABITS 

•
Include a variety of whole grains in your diet.
•
Don’t eat too much protein.
•
Choosing healthy fats   .
•
Make sure you get enough iron.
•
Include good sources of calcium in your diet.
•
Include fruits in your daily diet  
•
Refined sugar is not good for you. Try to cut back or 
eliminate altogether.
•
Cut back on alcohol and caffeine.
•
Take smaller portions of meals  .
•
Eat breakfast regularly  .
•
Eating Out.  Choose low fat ,low sugar, 
    low sodium fiber rich diet .
•
Start slow and make changes to your eating habits 
over time.  
•
Regular exercise may even motivate you to make 
healthy food choices a habit.
 Focus on foods for strong bones 
•
Calcium: The recommended daily allowance varies 
from 400 to 1,200 mg/day.  
•
 Magnesium: The recommended daily allowance for 
magnesium is 500 to 800 mg/day 
•
Vitamin D: The recommended daily allowance for 
vitamin D is 400 and 1,000 IU (international units) 
daily.  
 Nutrition tips to ease menopause
•
Boost calcium intake. Calcium supports bone health and 
     helps prevent osteoporosis.  
•
Limit wine, sugar, white flour products, and coffee. Hot flashes 
improve in almost all cases when those foods are reduced or 
eliminated. 
•
Eat more good fats. Omega­3 and omega­6 essential fatty acids can 
help boost hormone production and give your skin a healthy glow. 
Evening primrose oil and black currant oil are good sources of gamma­
linolenic acid (GLA), an essential fatty acid that can help balance your 
hormones and alleviate hot flashes. 
•
Try flaxseed for hot flashes. Flaxseed is rich in lignans, which help 
stabilize hormone levels. Flaxseed can be particularly effective in 
managing hot flashes.  
•
Consider eating more soy. Soy products are high in phytoestrogens, 
plant­based estrogens that are similar to estrogen produced by the 
 BINGE & BE HEALTHY      BETTER RESTRICTED

ü
Whole wheat flour r
Refined flour
ü
Whole wheat bread r
White Bread
ü
Bajra, Jowar, Ragi r
Pizzas, Burgers
ü
Brown rice r
Polished rice
ü
Whole pulse, sprouts r
Split dals
ü
Skim milk r
Whole milk
ü
Soya, Paneer r
Protein supplement
ü
Plain, boiled water r
Soft drinks
ü
Unpeeled fruits r
Juices/milkshakes
ü
Steamed/Baked/Roasted 
items r
Fried items
 ADOPT HEALTHY LIFE STYLE 

•
BE PHYSICALLY MORE ACTIVE
•
DEAL WITH STRESS
•
REDUCE WEIGHT
•
QUIT ALCOHOL
•
SET MEAL TIMINGS
•
EAT A BALANCED DIET.
 Exercise Can help

•
Reduces body fat.
•
Control blood sugar.
•
Improve posture and 
balance.
•
Reduces fatigue and 
helps manage stress
•
Increases  strengthening  
 muscles
•
Help relieve back 
pressure
•
Improve circulation & 
lowers blood pressure
•
Improve self image.
 Set Reminders For

•
Regularly do health check up as per consultant
recommendations.
•
Do not forget to take your medicines on time.
•
Learn always drug and food interactions.
•
Do not forget to check food labels before buying any food
items.
•
Start to love yourself take care of your body by following
healthy lifestyle.
ANY QUESTIONS ??
THANK YOU