obesity & deficiencies 151024115207-lva1-app6891
TRANSCRIPT
Health Evaluation of Employees @ Nutraceuticals Company, Gurgaon, India
Niti MunjalManaging Partner, www.RxOcean.com
Health Camp
• First Health Camp at XXXX• BMI • BCA
Total Normal BMI Healthy
Females 23 8 35%
Males 23 4 17%
• Whopping 72% of XXXX population falls under Overweight / Obese Category• 35% of Females are Healthy in comparison to 17% of Males
Factors leading to Weight Gain
• Genetic Factors • High Calorie diet
• Junk Food• Alcohol – Thank God its Friday !!• Left over of kids
• Low activity• Sedentary Lifestyle• No Exercise• Too much reliance on household helps for daily chores• Usage of personal vehicles over public transport
• Medical Issues • Auto immune disorders –e.g. Thyroid, PCOD
• Stress
GENETIC FACTORS
Obesity leads to …
• Body Mass Index of >= 30 Kg/m^2• Obese People are at increased risk of:
• Diabetes • Hypertension • High Cholesterol • Atherosclerosis • CA Breast • Sleep Apnea • Reflux Disease • Infertility • Degenerative Arthritis
Weight Loss
• Once realization sets in that “I am not Healthy”….which generally happens after a blood check suggested by a doctor
• People resort to:• Fad Dieting • Slimming centers• Sauna belts• Pills • Protein Shakes • Slimming Teas
• Regain Weight moment off the hook• Slower metabolism
• Various Micronutrient deficiencies in body
Don’t go by tall claims of Some slimming centers. Ideal Weight Loss / Healthy weight loss – shouldn’t be more than ½ to 1 Kg per week
Energy Balance
Dry Fruits
• Almonds• Rich in Dietary Fibre • Health Promoting Phyto-chemicals • Vitamins & Minerals • Rich in Mono-Unsaturated Fatty acids• Excellent Source of Vitamin E • Gluten Free • Many B Vitamins
Nuts
• Walnuts • Rich in Mono-Unsaturated Fatty Acids • Helps Lower LDL• Excellent Source of Vitamin E • Fair sources of B Vitamins • Calcium, Iron & other minerals
Flax Seeds
• Rich source of Energy • Health benefiting Minerals • Anti-oxidants• Omega-3 Fatty Acids
Sesame Seeds
• Good source of Magnesium, Iron & Calcium • Helps preventing High Blood Pressure • Health benefiting antioxidants • Protects liver against Oxidative Damage • 100 gms seeds = 18gms of Protein (32% RDA)• 100 gms seeds = 97 mcg Folic Acid (25% RDA)
Peanuts
• Rich source of Energy • Fair sources of Vitamins & Minerals • Mono-saturated Fatty Acids • Good Source of Vegetarian Dietary Protein • Good Source of Vitamin E • Fair sources of B Vitamins • 100 gms provides 85 % RDI of Niacin contributing to Brain
health & blood flow to brain
Recommended Dietary Allowance (Indians)
Group Particulars Body weight Net Energy kcal / day
Protein Visible Fat /
g/day
Men
Sedentary
60
2320
60
25
Moderate 2730 30
Heavy 3490 40
Women
Sedentary
55
1900
50
20
Moderate 2230 25
Heavy 2850 30
Pregnant Women
Pregnant
+ 350 82.2 30
Lactation 0 – 6 Months
+ 600 77.9 30
6 – 12 Months +520 70.2 30
What to include in your meal ?
Food Group Category Body Needs fulfilled
Cereals and MilletsRice,Wheat,Ragi,Bajra,Maize,Jowar,Barley,Rice flakes,Wheat flour
Energy,Protein,Invisible fat,Vitamin-B1,Vitamin-B2,Folic acid,Fiber
Pulses and legumesBengal gram, Black gram, Green gram, Red gram, Lentil, Cowpea, Peas, Rajma,
Energy,Protein,Invisible fat,Vitamin-B1,Vitamin-B2,Folic acid, Calcium, Iron, FiberSoyabean, Beans
Milk and Meat ProductsMilk, Curd, Skimmed Milk, Cheese, Chicken, Liver, Fish, Egg, Meat Protein,Fat,Vitamin-B2,Calcium
Fruits and VegetablesMango,Guava,Tomato,Papaya,Orange,Sweet lime,Water melon
Carotenoids,Vitamin-C,Fiber,Invisible fat,Vitamin-B2,Folic acid,Iron, Calcium, Vitamin - B2, Fiber
Amaranth,Spinach,Gogu,Drumstick Leaves,Coriander Leaves, Fenugreek LeavesOther Vegetables: Carrots,Brinjal,Ladies finger,Beans caspsicum,onion, Drum Stick, CauliflowerFats and SugarButter,Ghee,Hydrogerated fat,Cooking,oils like groundnut,Mustard,Coconut
Energy, Fat,Essential Fatty acids.Jaggery and Sugar
Quality & Quantity of food intake
Males Females
Food Group Sub Group Serving Size (gms / ml)
Number of Servings
Cereals & Millets Cereals & Millets
30 12.5
Pulses & Legumes Pulses 30 2.5
Milk and Meat Products
Milk 100 3
Fruits & VegetablesRoots & Tubers 100 2Green Leafy Vegetables
100 1
Other Vegetables
100 2
Fruits 100 1
Fats & Sugars Sugars 5 4Fat 5 5
• RDA - 2320 kcal • Protein - 60 gms• Visible Fat - 25
Food Group Sub Group Serving Size (gms / ml)
Number of Servings
Cereals & Millets
Cereals & Millets 30 9
Pulses & Legumes
Pulses 30 2
Milk and Meat Products
Milk 100 3
Fruits & Vegetables
Roots & Tubers 100 2Green Leafy Vegetables
100 1
Other Vegetables 100 2Fruits 100 1
Fats & Sugars Sugars 5 4Fat 5 4
• RDA - 1900 kcal • Protein - 50 gms• Visible Fat - 20
Meal Plan- Male
Meal Plan- Female
Vitamins & Minerals
…Online Health Solutions
What are Vitamins ?
• Vitamins are organic substances needed by our body in very small amounts.
• Vitamins cannot be synthesized in the body (except Vitamin D) and therefore must be supplied in the diet
• Vitamins are involved in the metabolism of the major substrates i.e. fats, proteins and carbohydrates
Although required in very small quantities, vitamins are essential to maintain good health
Supplements are useful for
Supplements
impaired absorption due to
illness
increased needs due to illness or surgery
Pregnant Women with poor
nutritional status
women who have had a child with neural tube defect require folate supplement
Classification of Vitamins
Vitamins
Fat Soluble Water Soluble
Vitamins A, D, E & K
Vitamins B1, B2, B6, B12, Nicotinic Acid & Vitamin C
Food Sources of Vitamin A
• Some losses in cooking & during long storage of Vitamin A preparations is seen.
• Major Sources :• Carrots • Papaya • Milk • Margarine • Butter • Liver of Sheep & Fish• Eggs contain vitamin A & Beta Carotene
Vitamin A Preparations
Food Sources of Vitamin D
Food Sources of B Vitamins
• Food Sources of B Vitamins :• Meat & Meat Products • Green Vegetables • Potatoes • Fish • Cereals • Eggs
Vitamin C
Food Sources of Vitamin B12
Food Sources of Folic Acid
• Folic Acid is lost in cooking water & destroyed by heat • Major Sources:
• Liver Goat• Liver Sheep • Ladies Finger • Black Gram Dal • Bengal Gram Whole • Mint • Spinach
Iron
• Major food sources :• Cauliflower Leaves • Rice Flakes • Crab • Mint • Radish Leaves • Bengal Gram Roasted • Bajra • Plantain Green • Liver Sheep
Calcium
• Functions:• Formation of bone & teeth• Clotting of blood• Contraction of heart and muscle • Regulation of excitability of nerves fibre and nerve centers• Regulation of permeability of capillary walls
• Deficiency :• Decrease rate of growth • Negative Calcium balance • Loss of Calcium from bone• Hyperirritability and tetany Subsequently leading to Rickets in Children & Osteomalacia in Adults
Sources of Calcium :
Food stuffs Calcium Content(mg/100g)
Food stuffs Calcium Content(mg/100g)
Milk And Milk Products Green Leafy Vegetables
Buffalo’s Milk 210 Agathi 1130
Cow’s Milk 120 Carrot Leaves 340
Goat’s Milk 170 Cauliflower Leaves 626
Curds (Cow’s Milk) 149 Colocacia leaves (Black) 460
Cheese 790 Cuury Leaves 830
Khoa (Cow’s Milk) 956 Drumstick Leaves 440
Skim Milk powder(Cow’s)
1370
Whole Milk Powder 950
Nuts And Oils Seeds Sea Foods
Coconut (Dry) 400 Bombay Duck(Dried) 1389
Gingelly Seeds 1450 Bam 330
Mustard Seeds 490 Crab (Small) 1606
Cereals Prawn 323
Ragi 334 Ribbon Fish (Dried) 739
Eat Well Plate
Q&A
RDA
Thank You
RDA
Diet myths
• Banana is Fattening • Bananas are low in fat and are packed with potassium; A banana has 0.5g fat and 95 calories
• Vegetarians cant build muscle• Body can get the required protein to build muscle mass from vegetable sources such as
cheese, nuts, pulses and grains• Cholesterol is Bad for you
• Cholesterol can be bad because it forms deposits that line and clog arteries. Clogged arteries contribute to heart disease. But we all need some blood cholesterol because it's used to build cells and make vital hormones.
• Low-fat foods help lose weight• 'Low-fat' or 'fat-free' doesn't necessarily mean low calorie or calorie-free
• Fattening foods equal rapid weight gain• True weight gain is a slow process. 3500 calories are required to gain one pound of body fat
• Crash dieting or fasting makes you lose weight• Losing weight over the long term burns off fat. Crash dieting or fasting not only removes fat but
also lean muscle and tissue. The loss of lean muscle causes a fall in your basal metabolic rate - the amount of calories your body needs on a daily basis.
• Low-fat or no-fat diets are good for you.• A third of calories should come from fat. Body needs fat for energy, tissue repair and to
transport vitamins A, D, E and K around the body
Osteomalacia
• Softening of Bones • Pains in Leg and lower part of back • General weakness, difficulty in walking, especially
climbing stairs• Repeated fractures since bones would have become
weak
General Tips to Lose weight
• Eat 5 meals a day • Drink lots of water to cleanse your system of toxins • Increase intake of Fruits & Vegetables rich in antioxidants • Drink water before meal to give a feeling of satiety• Exercise – increase metabolism, burn extra calories
• Negative calorie intake• Limit intake of high calorie/high fat foods• Limit your drinks and portions of junk food• Avoid having chicken and other sources of protein together
– refer food groups table
Remember Economics – There is NO FREE LUNCH
Osteoporosis
• Bones become lighter and less dense • Bone salts are unchanged but there is less of them • Fractures are more likely to occur• Intensity and severity are reduced if the maximum peak
bone mass is achieved in youth • Osteoporosis is not caused directly by diet. • For most menopausal women, due to low levels of female
hormones calcium absorption is affected• Life style factors • Physical inactivity • Stress • Hypothyroidism