PRESENTATION ON: Healthy Eating and Nutrition

Presentation By:Divyashu Sharma (School Counsellor)

PATH FINDER GLOBAL SCHOOL , PATAUDI

HEALTHY EATING AND NUTRITION

•Nutrition and fitness are important part of

happy and healthy life.

•Encourage to develop good eating habits.

•Tend to be healthy when get enough

sleep, exercise and nutritious food.

Encourage•To eat a variety of foods.

•To eat a diet with plenty of vegetables,

fruits and whole grains.

•To drink at least six to eight glasses of

water everyday.

•To eat chocolates, ice crème, sweets and

other foods high in sugars sparingly.

Growing Years• They got attracted to fried, junk and

processed foods.

• Most of them skip breakfast.

• Anemia is a very common disease in females.

• Osteoporosis is aggravated now a days.

• Most of the section is facing malnutrition.

• Processed food consists trans fats.

NUTRITIONA

L

FOOD

5 Major Components of Balanced Diet

Balanced Diet

CARBOHYDRATES

They are the main “Fuel for energy”. Biggest group of energy providers.

Functions: 1. Glucose is main fuel to tissues. 2. Key role in metabolism of Amino Acids and Fatty Acids.3. Acts as intermediates in respiration.

Source: Sugar, Starch, Cereals, Oatmeal, Corn flour, Rice, Fruits, Bread, Cakes, Potatoes, Spaghetti, Biscuits, Millets, Roots and some vegetables, honey, milk, juices etc.

Deficiency Diseases: Hyper glycemia, Glycosuria, Galactosemia, Pentosuria, Diarrhea and Flatulence, Ketone, Underweight

PROTEINS

They are the basic food for body. Body building, growth & repair of damaged tissues. If not used; convert to body fat.

Functions: 1. As enzyme accelerates the rate of metabolism. 2. As structural cable provide mechanical support within cells and outside.3. As hormone responsible for growth, regulatory functions and gene activators.4. Antibodies, service as toxins, form blood clots and much more.

Source: Peas, Beans, Cereals, Milk, Cheese, Eggs, Dairy Products, Meat, Pulses, Nuts; Little of bread, beans, etc.

Deficiency Diseases: Abdominal Enlargement, Excessive Loss in Urine, Disease to Lower Urinary Tracts, Vomiting, Diarrhea, Oedema, Kwashiokor etc.

FATS

Another supply of energy comes from the group called “Fats”. If not used bodies and try to build up a store for future use (dieting)and we store them as body fat.

Functions: 1. Provides backup energy.2. Provides insulation under the skin from cold and the heat. 3. Insulates nerve fibers to help transmit nerve impulse.

Source: Nuts, Oil, Ghee, Butter, etc.

Deficiency Diseases: Dry – scaly skin, hair loss, low body weight, cold intolerance Lower resistance to infections, Poor wound healing, loss of menstruation, etc.

VITAMINS

Vitamin A  

Functions: Helps

growth and repair

of body tissue,

immune functions,

night vision

Sources: eggs, dark green & yellow

vegetables & fruits, low fat dairy

products, liver.

Vitamin B1  

Functions: carbohydr

ate metabolism appetite maintenance, nerve function, growth & muscle

tone

Sources: wheat germ, port,

whole & enriched grains, dried beans, seafood

Vitamin B2  

Functions: Carbohydrate, fat & protein

metabolism, needed

for cell respiration, mucous membrane

s 

Sources: low-fat milk products,

green leafy vegetables,

whole & enriched grains,

beef, lamb eggs

Vitamin B6  Functions:

Carbohydrate &

protein metabolis

m, formation

of antibodies, red blood

cells, nerve

function

Sources: fish,

poultry, lean meat,

whole grains,

potatoes

VITAMINS

VitaminB-12 

  Functions: Carbohydrate, fat & protein

metabolism,

maintains nervous system,

blood cell formation

Sources: : lean beef,

fish poultry,

eggs, low f at &

nonfat milk.

Biotin 

Functions: carbohydra

te, fat & protein

metabolism, formation

of fatty acids,

utilization of B

vitamins

Sources: egg yolk,

meat, low-fat &

nonfat milk, dark

green vegetables; also made

by microorgan

isms in intestinal

tract.

Niacin  Functions:

Carbohydrate, fat & protein

metabolism, health

of digestive system, blood

circulation, nerve function, appetite.

Sources: poultry, fish,

whole & enriched grains, dried

beans & peas.

Vitamin B-6Functions: Wound healing,

strengthens blood vessels, collagen

maintenance,

resistance to

infection, healthy gums

Sources: itrus

fruits, tomatoes, melons, berries, green &

red peppers, broccoli

VITAMINS

Vitamin D    Functions:

Calcium &

phosphorus

metabolism

(bone & teeth

formation)

Sources: : egg yolk, fatty fish,

fortified milk; also

made in skin

exposed to

sunlight

Vitamin E 

Functions:

Protects cell

membranes & red

blood cells from

oxidation, may

be active in

immune function

Sources: vegetabl

e oil, wheat germ, nuts, dark green

vegetables, whole grains, beans

Folic AcidFunctio

ns: Red blood cell

formation,

protein metabol

ism, growth & cell

division, appetite

.

Sources: green leafy

vegetables, dried beans, poultry, fortified cereals, oranges,

nuts.

Vitamin K

Functions:

Formation of blood

clotting agents & boneSources: green leafy

vegetables,

cereal egg yolk

Pantothenic AcidFunctions:

Converts

nutrients into

energy, vitamin utilizati

on, nerve

function

Sources:most

plant & animal foods,

especially lean meats, whole grains,

legumes.

MINERALS

Calcium Functions: Support of

bones, teeth,

muscle tissue,

regulates heartbeat,

muscle action, nerve

function, blood

clotting

Sources: : low-fat or

nonfat milk products, calcium fortified orange

juice & soy milk,

salmon with bones, green leafy vegetables

Chromium 

Functions: Needed for

glucose metabolism, increases

effectiveness of insulin,

muscle functionSources: cheese, whole grains,

meat, peas, beans

Copper 

Functions: Formation

of red blood cells,

pigment, needed fro

bone health

Sources: nuts, dried beans,

oysters, cocoa

powder.

Iodine 

Functions: Function of thyroid

glad, which

controls metabolis

m

Sources: seafood, oxidized

salt

MINERALS

Iron  

Functions: Formation

of hemoglobin in blood & myoglobin in muscle,

which supply

oxygen to cells

Sources: : meat, fish,

poultry, organ meats, beans,

whole & enriched grains,

green leafy vegetables

Magnesium  

Functions: Enzyme

activation, nerve & muscle

function, bone

growth

Sources: nuts, green vegetables,

whole grains, beans

Manganese 

Functions: Bone

growth & developme

nt, sex hormone

production, cell

functionSources: nut

s, whole grains,

vegetables, fruits, tea,

coffee, bran.

Phosphorus

Functions: Bone

development,

carbohydrate, fat & protein

utilizationSources:

meat, poultry,

fish, eggs, lowfat milk

products, beans, whole grains

MINERALS

Potassium  

Functions: Fluid

balance, control

activity of heart

muscle, nervous system

Sources: vegetables,

fruits, beans, bran cereal, low-

fat milk products

Selenium   

Functions: Fights cell

damage from

oxidationSources: seafood,

lean meat, grains, eggs,

chicken, garlic

ZincFunctions:

Taste & smell

sensitivity, regulation

of metabolism

, aids in healing

Sources: lean meat,

eggs, seafood,

whole grains,

lowfat milk products.

DIETARY SOURCESS.No

Food 100g edible portion

Iron in mg

Calcium in mg

Protein in %

S.No

Food 100g edible portion

Iron in mg

Calcium in mg

Protein in %

1 Methisaag / Fenugreek

16.5 400 4 14 Rice Milled 3.0 10 7

2 Pudina/Mint 16.0 200 5 15 Channa/ Chick pea/ Bengal Gram

1.5 200 17

3 Drum Stick Leaves

- 440 - 16 Urad/ Black Gram 9.1 150 24

4 Chaulai Saag/ China spinach

25.5 400 4 17 Mung/ Green gram 7.3 124 24

5 Palak/ Spinach

11.0 73 2 18 Arhar/ Red Gram 6.0 73 22

6 Moongphali/ Ground nuts

2.8 230 25 19 Rajma/ Kideny Beans

- 260 22

7 Badam/ Almonds

4.5 230 21 20 Milk 0.2 120 3

8 Khajoor/ Dates

7.3 120 2 21 Curd 0.2 150 3

9 Kishmish/ Raisins

7.7 87 2 22 Cheese 1 slice of 20g

- 110 3.6

10 Gingely seeds/ Til

15.0 1150 - 23 Ragi 1.3 344 3

11 Soyabean 11.5 240 43 24 Egg, Chicken 50g 0.7 25 13

12 Wheat refined

2.5 23 11 25 Fish 1-4.3 300-4000 10

13 Wheat whole

11.5 48 12

Recommendation Calcium, Iron and Protein requirement and energy allowances for childrenGroup Particulars Net energy

Kcal/dProteing/d

Visible fatg/day

Calciummg/d

Ironmg/d

Vitamin mg/kg(b carotene)

Boys 10-12 years 2190 54 22 600 34 2400

Girls 10-12 years 1970 57 19

Boys 13-15 years 2450 70 22 600 41 2400

Girls 13-15 years 2060 65 28

Boys 16-18 years 2640 78 22 500 50 2400

Girls 16-18 years 2060 63 30

Average Daily Calorie ConsumptionMen Calories Women Calories

Sedentary 2,500 Sedentary 2,100

Moderately active

3,000Moderately active

2,500

Active 3,500 Active 3,000

Very active 4,250 Very active 3,750

Calorie Consumption for Some ActivitiesType of activity Calories per hour

Sedentary: reading, sewing, typing, etc. 30–100

Light: cooking, slow walking, dressing, etc. 100–170

Moderate: sweeping, light gardening, making beds, etc. 170–250

Vigorous: fast walking, hanging out clothes, golfing, etc. 250–350

Strenuous: swimming, bicycling, dancing, etc. 350 and more

• Daily energy and nutrient requirements for 11 to 14 year olds:

• *EAR - Estimated Average Requirement**RNI - Reference Nutrient Intake

Energy (EAR)*

Protein (RNI)**

Calcium (RNI)**

Iron (RNI)**

Total Fat

Sat Fat Salt

Boys 2220 calories

42.1g 1000mg 11.3mg 86.3g 27.1g 6g

Girls 1845 calories

41.2g 800mg 14.8mg 71.6g 22.6g 6g

•Daily energy and nutrient requirements for 15 to 18 year olds:

Daily energy and nutrient requirements for 15 to 18 year olds:

Energy (EAR)*

Protein (RNI)**

Calcium (RNI)**

Iron (RNI)**

Total Fat

Sat Fat

Salt

Boys 2775 calories

55.2g 1000mg 11.3mg 107.1g 33.7g 6g

Girls 2110 calories

45g 800mg 14.8mg 82.1g 25.8g 6g

WHAT TEACHERS CAN DO?To improve nutrition:

• Encourage healthier food choices.(such as fruits,

vegetables, whole grain and limit the intake of solid fats,

sugar, beverages and salt.)

• Snacking on healthier foods (at older age)

• Make food taste good.(but avoiding herb and spices bend

heavy in salt.)

• Adding supplements.

• Encourage exercise (to improve appetite and keeping

bones and muscles strong.)

• Plan social activities (jogging at a park, gym or dance

institute.)

THANK YOU

ALL !!!