GUIDELINES FOR NUTRITION

AND FITNESS
HEALTH: Health is a state of complete physical, mental and social well-being and not merely the
absence of disease

PRINCIPLES OF MAINTAINING HEALTH:

Balanced diet
Physical activity
Good sleep
NUTRITIONAL STATUS
ADEQUATE, OPTIMUM OR GOOD NUTRITION: SUPPLY OF FOOD IN RIGHT AMOUNT
OR PROPORTIONS MEANS THAT A PERSON IS RECIEVEING AND UTILIZING ESSENTIAL
NUTRIENTS IN PROPER PROPOERTIONS AS REQUIRED BY THE BODY WHILE ALSO
PROVIDING “RESERVE”
GOOD NUTRITIONAL STATUS: It refers to the intake of balanced diet, which supplies all the
essential nutrients to meet the body’s requirements. Such a person may be said to be receiving
optimum nutrients.
Signs of good nutritional status: shiny hair, smooth skin, clear eyes, alert expressions, stamina,
resistance to diseases, regular sleep, elimination habits (excretion)
BALANCED DIET
A balanced diet is one which contains variety of foods in such quantities and proportion that
the need of all nutrients is adequately met for maintaining health, vitality and general
wellbeing and makes a small provision for extra nutrients to withstand short duration of
leanness.
MY FOOD GUIDE
FOOD AND NUTRIENTS
TWO TYPES OF NUTRIENTS:
MACRO- Carbohydrates, Proteins, fats,
MICRO- Vitamins & Minerals, Phytochemicals
WATER
CLASSIFICATION OF FOODS
DIETARY GUIDELINES
Right nutritional behavior and dietary choices are needed to achieve dietary goals. The following 15 dietary
guidelines provide a broad framework for appropriate action:
1. Eat variety of foods to ensure a balanced diet.
2. Ensure provision of extra food and healthcare to pregnant and lactating women.
3. Promote exclusive breastfeeding for six months and encourage breastfeeding till two years or as long as one
can.
4. Feed home based semi solid foods to the infant after six months.
5. Ensure adequate and appropriate diets for children and adolescents, both in health and sickness.
6. Eat plenty of vegetables and fruits.
7. Ensure moderate use of edible oils and animal foods and very less use of ghee/ butter/ vanaspati.
8. Avoid overeating to prevent overweight and obesity.
9. Exercise regularly and be physically active to maintain ideal body weight.
10. Restrict salt intake to minimum.
DIETARY GUIDELINES
11. Ensure the use of safe and clean foods.
12. Adopt right pre-cooking processes and appropriate cooking methods.
13. Drink plenty of water and take beverages in moderation.
14. Minimize the use of processed foods rich in salt, sugar and fats.
15. Include micronutrient-rich foods in the diets of elderly people to enable them to be fit and active.
SAMPLE MENU PLAN
EARLY MORNING- GREEN TEA/ LEMON WATER/ MILK/ TEA/ LUKEWARM WATER
BREAKFAST- VEGETABLE OATS/VEG- UPMA/ VEGETABLES STUFFED ROTI/ VEGETABLE IDLI/ VEG SAMBHAR/GINGER
CHUTNEY/ MINT CHUTNEY/ BOILED EGG
MID MORNING- FRUIT (WHOLE)/FRESH FRUIT JUICE/ NUTS/DRY FRUITS
LUNCH- VEG-SALAD/FRUIT SALAD/ VEG- SOUP/ RICE, ROTI, DAL, GREEN LEAFY VEG CURRY/CURD/STEAMED FISH/
SNACKS- BHEL PURI/ VEG SANDWICH/ RAGI JAVA/ SPROUTS/ TEA+OATS BISCUITS
DINNER- /SOUP/SALAD/ ROTI,VEG-CURRY, DAL/ VEG PULAV+ CUCUMBER RAITA
BEDTIME- MILK/BUTTERMILK/ FRUIT/BOILED EGG

30-45 MINUTES OF PHYSICAL ACTIVITY, GOOD SLEEP

WATER
WATER IS REFERRED TO AS THE MOST FORGOTTEN NUTRIENT, ALL OUR BODY
COMPONENTS ARE MADE OF WATER, TOTAL BODY WATER CONSTITUTES 50-60%
OF THE BODY WEIGHT.
FUNCTIONS- water is a universal solvent, water as a lubricant, temperature regulator, source
of dietary minerals.
REQUIREMENT OF WATER-
10 – 12 GLASSES OF WATER/ DAY
In adults- 35 ml/kg body weight
Children- 50-60 ml/kg
Infants- 150 ml/kg
MINDFUL EATING
 Choose a variety of foods in amounts appropriate for age,
gender, physiological status and physical activity.
 Use a combination of whole grains, grams and greens.
Include jaggery or sugar and cooking oils to bridge the
calorie or energy gap.
 Prefer fresh, locally available vegetables and fruits in
plenty.
 Include in the diets, foods of animal origin such as milk,
eggs and meat, particularly for pregnant and lactating
women and children.
 Adults should choose low-fat, protein-rich foods such as
lean meat, fish, pulses and low-fat milk.
 Develop healthy eating habits and exercise regularly and
move as much as you can to avoid sedentary lifestyle
 PHYSICAL ACTIVITY
Energy intake should be always equal to energy output
30-45 minutes of moderate to physical activity is mandatory for adults above 20 years to lead a healthy life
Activity like brisk walk(5-6 km/hr), jogging, running, skipping for 5-6 days per week is recommended
Greater benefits can be achieved by having by having moderate to vigorous activities at least 5 days a week with 5 minutes
of warmup and cool down before and after exercise respectively.
Modifying life style like using stairs instead of elevator, walking from one stop to other stop, walking for shorter distance
instead of using vehicle
Other day to day activities like gardening, walking, housework will be beneficial in not only reducing weight but also in
maintaining serum triglycerides, BP.
People above 40 years and those suffering from heart disease, diabetes mellitus should consult a physician before engaging
in vigorous exercises like swimming, running etc
A person who weighs more will burn more calories, and someone who weighs less will spend fewer calories
BENEFITS OF PHYSICAL ACTIVITY
Helps in maintaining weight
Controls all the blood parameters
Helps in stimulating feel good hormones, removes
toxins from body
Reduces LDL levels and increases HDL levels in blood
Stimulates fat
mobilization
Increases LBM
EXERCISES IN SITTING POSITION
TIPS FOR GOOD HEALTH
Exercise regularly.
 Avoid smoking, chewing of tobacco and tobacco products (Khaini, Zarda, Paan masala) and
consumption of alcohol.
 Check regularly for blood sugar, lipids and blood pressure after the age of 30 years at least
every 6 months.
 Avoid self medication.
 Adopt stress management techniques (Yoga and Meditation).
THANK YOU