DIET – NUTRITION - ACTIVITIES

BY

H SABOOWALA

WHAT IS DIET

WHAT IS DIET

INCREASE WT DECREASE WT

MAINTAIN GOOD HEALTH

WHAT IS DIET THEN

GET THE FACTS

We are bombarded every day with different IDEAS

Is it better to eat a low –carb diet or a

balanced

diet?

WHAT IS DIET

• It's no wonder that many of us throw up our hands and give up. But if we want to live long and fulfilling lives, it's essential that we learn the real facts about health, nutrition, and physical activity.

• Luckily, the real facts are pretty straightforward.

Food Groups

• Are you interested in healthy eating and having a balanced diet ? Lets move on

Food Groups

You may have grown up with the "Basic 4": dairy group, meat group, grain group, and the fruits and vegetables group. As nutrition science has changed, so have these food groups. Let us explains food groups and provides some healthy eating plans.

Dietary Fat

Dietary FatWhether you're looking for information about

monounsaturated fat, polyunsaturated fat, saturated fat, trans fat, or cholesterol, you'll find

what you need here.

Fat-free or low-fat milk and milk products

• Fat-free (skim) or low-fat (1%) milk or buttermilk, fat-free, low-fat, or reduced-fat cheese, fat-free or low-fat regular or frozen yogurt

Carbohydrates

Carbohydrates You may be wondering what all the hype is about carbohydrates or "carbs" as they are often called.

Find out the facts.

GRAINS

Whole wheat Chapatis / bread and rolls, whole wheat pasta, English muffin, pita bread, bagel, cereals, grits, oatmeal, brown rice,and popcorn

VEGETABLE

• Broccoli, carrots, collards, green beans, green peas, kale, lima beans, potatoes, spinach, squash, sweet potatoes, tomatoes

FRIUTS

Apples, apricots, bananas, dates, grapes, oranges, grapefruit, grapefruit juice,

mangoes, melons, peaches, pineapples, raisins, strawberries, tangerines, and 100%

fruit  juice

Protein

Then there's protein. How much do you really need? Can you get too much? You'll find

answers to these questions and more as we go along

Lean meats, poultry, and fish

• Beef, poultry, pork, game meats, fish, shellfish  Select only lean; trim away visible fats; broil, roast, or poach; remove skin from poultry

Nuts, seeds, and legumes

• Almonds, hazelnuts, mixed nuts, peanuts, walnuts, sunflower seeds, peanut butter, kidney beans, lentils, split peas

Vitamins and Minerals

• Vitamins and Minerals

Vitamins and minerals are nutrients your body needs to grow

and develop normally.

WATER

• WaterWater is is involved in every function of the body. It's in every cell, tissue and organ of the body. In this section you'll learn why getting enough water

everyday is important for your health.

Meeting Your Daily Fluid Needs

Ever notice how lifeless a house plant looks when you forget to water it? Just a little water and it seems to perk back up. Water is just as essential for our bodies because it is in every cell, tissue, and organ in your body. That's why getting enough water every day is important for your health.

Where do I get the water I need?

Healthy people meet their fluid needs by

drinking when thirsty and drinking fluids with meals. But, if you're outside in hot weather for most of the day or doing vigorous physical activity, you'll need to make an effort to drink more fluids.

• Most of your water needs are met through the water and beverages you drink. You can get some fluid through the foods you eat. For example, broth soups and other foods that are 85% to 95% water such as celery, tomatoes, oranges, and melons.

Why do I need to drink enough water each day?

• You need water to replace what your body loses through normal everyday functions. Of course, you lose water when you go to the bathroom or sweat, but you even lose small amounts of water when you exhale. You need to replace this lost water to prevent dehydration.

What does water do in my body?

Water helps your body with the following:

Keeps its temperature normal.

Lubricates and cushions your joints.

Protects your spinal cord and other sensitive tissues.

Gets rid of wastes through urination, perspiration, and bowel movements.

• Your body also needs more water when you are• In hot climates.

• More physically active. • Running a fever.

• Having diarrhea or vomiting.

Tips for Increasing Your Fluid Intake by Drinking More Water

Under normal conditions, most people can drink enough fluids to meet their water

• needs. If you are outside in hot weather for most of the day or doing vigorous activity, you may

need to increase your fluid intake.

If you think you're not getting enough water each day, the following tips may help:

• Carry a water bottle for easy access when you are at work or running errands.

• Freeze some freezer-safe water bottles. Take one with you for ice-cold water all day long.

• Choose water instead of sugar-sweetened beverages. This tip can also help with weight management. Substituting water for one 20-ounce sugar-sweetened soda will save you about 240 calories.

• Choose water instead of other beverages when eating out. Generally, you will save money and reduce calories.

• Give your water a little pizzazz by adding a wedge of lime or lemon. This may improve the taste, and you just might drink more water than you usually do.

Rethink Your Drink

• Morning coffee made with whole milk 265 Calories

• Lunchtime combo meal bottle of nondiet cola with your lunch 227Calories

• Afternoon Tea 180 Calories

• Dinner time A glass of non diet drink with your meal 124 Calories

• Total beverage calories: 796

• Morning coffee made with fat-free milk125 Calories

• Lunchtime combo meal with Bottle of water or diet soda 0 Calories• Afternoon Sparkling water with

natural lemon flavor (not sweetened) 0 Calories

• Dinner time 100% orange juice. 30 Calories

• Total beverage calories:  155

What Do You Drink? It Makes More Difference Than You Think!

• Substituting no- or low-calorie drinks for sugar-sweetened beverages cuts about 650

calories in the example above.

Physical Activity for a Healthy Weight

• The burning of calories through physical activity, combined with reducing the number of calories you eat, creates a "calorie deficit" that results in weight loss.

• only way to maintain weight loss is to be engaged in regular physical activity.

• Most importantly, physical activity reduces risks of cardiovascular disease and diabetes beyond that produced by weight reduction alone

Physical activity also helps to

• Maintain weight. • Reduce high blood pressure. • Reduce risk for type 2 diabetes, heart attack,

stroke, and several forms of cancer. • Reduce arthritis pain and associated disability. • Reduce risk for osteoporosis and falls. • Reduce symptoms of depression and anxiety.

Calories Used per Hour in • activity ½ hr 1hr • Hiking 185 370• Light

garden 165 330

Dancing165 330

golf 165 330

Bicycling 145 290

• activity ½ hr 1hr • Walking 140 280• Wt lifting 110 220• Light work out• Stretching 90 180• Swimming 255 510• Aerobics 240 480

THANK YOU

DAILY DIET TIME TABLE

SUNRISE TO SUNSET

Drink your Food - Eat your Liquid

In INDIA, the cow is a symbol of wealth, strength, abundance, selfless giving and a full Earthly life.

• DRINK WATER JUICES- COKES PEPSI SIP BY SIP SITTING DOWN WOULD BE BETTER

DAILY DIET TIME TABLE

• GET UP 6 AM / 7 AM

• DRINK ¼ GLASS WATER BEFORE BRUSHING

• 1 CUP HOT WATER WITH LIME AFTER 15 MIN

• 30 ML ALOE VERA JUICE + WATER

• 45 MINUTES LATER TEA AND VERY LIGHT MEAL

DAILY DIET TIME TABLE

• FRUITS OR DRY FRUITS PREFERED IN THE MORNING

• 10.30AM TO 11.15 THE BODY PRODUCES DIGESTIVE ACID

• ie HYDROCLORIDE ACID APPROX 1 ¼ LIT WE MUST EAT AT THIS TIME OTHER WISE ACIDTY ULCERS

• SO WHAT DO WE EAT

DAILY DIET TIME TABLE

10.30 AM LUNCH VEGETABLES RICE WHEAT ROTIS 30% SALADS

OR RAW FOOD

• VEGETABLES TAKES ABOUT 8 HRS TO DIGEST

• AVOID IF POSSIBLE PROTIEN

DAILY DIET TIME TABLE

• 1.00PM CHASS - JUICE SOUPS - FRUITS OR JUST 1ONE CHAPATI WITH SABJI

• 4.00PM TEA PLUS LIGHT SNACKS / SANDWHICH

DAILY DIET TIME TABLE

• 6.30PM DINNER THE BODY PRODUCES ONCE AGAIN DIGESTIVE ACID

• APPROX 1 ¼ LIT WE MUST EAT AT THIS TIME OTHER WISE LOT MORE PROBLEMS

• DAL / RICE /SABJI / ROTIS 30% RAW FOOD OR SALADS

• MOONG PREFERRED AVOID YELLOW DAL IF POSSIBLE

DAILY DIET TIME TABLE

• LATE NIGHTS LEAFY VEGETABLE AND I ONE CHAPATI

• 30 ML ALOE VERA JUICE BEFORE GOOD NIGHT

• AVOID ANY SOUR STUFF AFTER 4.00PM NOT EVEN DAHI AFTER 6.00PM

• EAT FRUITS BEFORE MEALS

DIGESTIVE SYSTEM

• THE LIVER PRODUCES DIGESTIVE FLUID TWICE A DAY

• 600 ACTION /SEC

Pancreas

WHAT IS PANCREASThe pancreas is a glandular organ that

secretes digestive enzymes (internal secretions) and hormones (external

secretions). In humans, the pancreas is a yellowish organ about 7 inches (17.8 cm)

long and 1.5 inches. (3.8 cm) wide

LIVER

• What is its major function?• The liver has many functions. Some

of the functions are: to produce substances that break down fats, convert glucose to glycogen, produce urea (the main substance of urine),

• make certain amino acids(the building blocks of proteins), filter harmful substances from the blood (such as alcohol), storage of vitamins and minerals (vitamins A, D, K and B12) and maintain a proper level or glucose in the blood. The liver is also responsible for producing cholesterol. It produces about 80% of the cholesterol in your body

DIABETES

• NOW THOSE WHO HAVE DIABETES WITH FOOD HAVE TENDLIS 5 TO 6 PIECES WITH OUT CUTTING

• KALONJI OIL /BLACK SEED OIL /CUMMINS SEED ¼ TEA SPOON WITH 1 CUP HOT WATER OR WITH BLACK TEA

DIABETES

• LADY FINGER BHENDI SOAK 3 TO 4 FULL PIECES IN TO WATER AND GRIND IN A MIXER AND STRAIN AND HAVE IT ON AND EMPTY STOMACH FIRST THING IN THE MORNING

• KARELA JUICE BUT DO NOT HAVE EVERY DAY MIX WITH CUCUMBER AND TOMATO JUICE GOOD RESULT HAVE BEEN FOUND

DIABETES

• DO NOT SLEEP IN THE AFTER NOON KEEP YOUR SELF ACTIVE NOTHING TO BEAT EXERCISE

• EQUAL QUANTITY OF BHENDI – JAMUN – KARELA POWDER HAVE 1 LARGE TEA SPOON ON AND EMPTY STOMACH IN THE MORNING AND IN THE NIGHT

CARBOHYDRATES

• Quality carbs: Build your meal out of complex carbs -- the kind that are digested slowly to give you a longer, steadier stream of energy. Just about any high-fiber carb will do, including beans, brown rice, whole-grain bread, quinoa, and veggies like brussels sprouts and eggplant.

fats

• . Healthy fat: You'll need a bit of healthy fat to help your body absorb all the goodness of certain fat-soluble nutrients in your meal (like vitamins A, D, and E). Fats also help you feel full longer. Try topping soups and salads with chopped walnuts and drizzling some olive oil on your whole-wheat pasta. Sandwich lovers, replace your mayo with a few slices of creamy avocado.

protien

• Lean protein: We Recommend making your meal "mostly veggie" and then adding some lean protein to give it a little more lasting power. Skinless chicken, lean meats, fish, tofu, eggs, and beans are all primo sources of healthful protein.

ARTHRITIS• ARTHRITIS / JOINT PAIN DRUM STICK

SOUPS CASTOR OIL- RUB ALOE VERA GEL AND THEN PRESS ANY BALM OR

KALONJI OIL

ARTHRITIS

• IT IS NOT DUE TO OLD AGE LACK OF

• GLUCOSAMINE• ITS IN EVERY RAW FOOD

• MILK SALADS

OR FOOD SUPPLEMENTS

Aloe vera

Wheat Grass

• Powder

• Boil

• Chew

HONEY

• WARM WATER REDUCE WEIGHT• COLD MILK NIGHT INCREASE WEIGHT• APPLY ON BURNS HEAL FASTER• MOUTH ULCERS COCONUT MILK + HONEY MASSAGE

THE GUMS

YOUR HEALTH IS IN YOUR HEALTH

HEALTHYLIVING

TO ALL

THANK YOU

LETS SHARE OUR EXPERIENCE