Quality of life

LIFESTYLE CHANGES

TOWARDS IMPROVED

QUALITY OF LIFE

Priyam Sharma

Former Chief Bariatric Dietician

Former Dietitian in DDRC

Consultant Dietician in Shangri- La’s Eros

B.Sc (HND) M.Sc. (DFSM) IDA

www.dialdietitian.in

Email –[email protected]

CONTENTS

o Healthy living and eating

o Metabolism

o How to achieve healthy living

o Diet

o Physical activity/ yoga

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BALANCED DIET

PATHWAY TO BALANCED DIET

Healthy food choices

Smart vendor food shopping

Catch the lightest and easily digestible nourishment

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FAULTY WEIGHT MANAGEMENT

Obesity Anorexia/Bulimia

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CALORIE RECOMMENDATION

U.S. Department of Agriculture (USDA) guidelines CALORIE-Kcal

Children (2 -8 yrs) = 1,000-1,400

Active woman (14-30 yrs) = 2,400

Sedentary woman (14-30 yrs) = 1,800-2,000

Active man (14-30 yrs) = 2,800-3,000

Sedentary man (14-30 yrs) =2,000-2,600

Active man and woman (>30yrs) = 2,200-3,000

Sedentary men and women (>30yrs) = 1,800-2,200

PROTEIN / CARBOHYDRATES

GLYCEMIC INDEX

NEED

Growth

Maintain physiology

Healthy living

SIX ESSENTIAL NUTRIENTS NEEDED TO SUSTAIN

LIFE

Carbohydrates

Proteins

Water

Vitamins

Minerals (Calcium, Iron, Potassium, Phosphorus

etc.)

CARBOHYDRATES

FIBRE

Soluble fibre attracts water and turns to gel during digestion. This

slows digestion.

Soluble fibre is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits

and vegetables.

Some types of soluble fibre may help lower

cholesterol

It adds bulk to the stool

and appears to help food

pass more quickly

through the stomach and

intestines

Found in foods such as

wheat bran, vegetables,

and whole grains

SOLUBLE FIBER INSOLUBLE FIBRE

PROTEINS

HEALTHY / UNHEALTHY FATS

MINERALS AND

VITAMINS

IRON

POTASSIUM

CALCIUM

30 FOR 30 DAYS

HEALTH TIPS

Create a folder /diary to record all prescriptions and every day

diet.

Maintain your ideal body weight , not by starving yourself

Don’t use MSG, nuts, cheese, red wine, chocolate, deodorants

and contraceptive pills if you have migraine.

Avoid carbonated drinks , can leach calcium from bones

Junk should be once in 15 days

Keep a water bottle at your table to avoid overeating

Snack on almond, flax seeds and walnut to boost

your brain and heart health

Expose of total body to sun rays for 10 -15 minutes early

morning daily

Drink 8-10 glasses of water

Sliced banana with breakfast cereals controls blood

pressure

Jump start your day by skipping to lose up to 700 calories

Prohibit tea, coffee and cold drinks with main large

meals like lunch, breakfast and dinner; rather prefer

high fibre juice i.e. with pulp.

13) Fruits and veggies since childhood

14) Go for greens as well

broccoli, lettuce, cabbage, cauliflower, mustard seeds,

bottle gourd, bitter gourd, snake gourd, capsicum

Healthy child into

healthy individual

HEALTHY BONES

Average fat consumption including visible and invisible

fat is 20 gm i.e 4 teaspoon

Use of sprouted pulse to enhance B- complex vitamins

and vitamin –C

Avoid alcohol if not then , once in a month of 50 ml only

Prefer juices (Non Diabetic) over soda (Caffeine)

Chew food at least 30 times each morsel

Prefer moderate temperature foods for better digestion

Prefer popcorns over baked potato chips

Cook carrots to retain anti cancer properties

Use of Multi grain flour

PROTOCOL

For Diabetic, high protein (athletes)

5 kg wheat flour + 1 kg Bengal gram roasted + 1kg

soyabean pulse+ 1kg Jowar

For weight loss

4 kg wheat flour + 2 kg wheat bran + 1kg Ragi

Diabetic and Immediate Weight loss Biscuits

Diet Bik Biscuits

Vanilla (65 % wheat bran maximum fiber)

Orange (45% wheat bran)

Jeera (45% wheat bran)

Chocolate (45% wheat bran)

Diet Bix Rusk

(Sugar free ; 45 % wheat bran)

Contact for Biscuits and Rusks-

0981-0902-974 (VINOD MODGILL)

Walk 10000 steps or 3 km daily

Avoid milk at bedtime, rather prefer to have two hours

before

Use stairs and escalators over vehicle

Prefer curd over milk for bone mass

Go for antioxidants to fight against cancer

Exercises Calorie burnt per hourAerobics 400

Bicycling 350

Brisk walking 200

Dancing 350

Gardening 250

Running 500

Skipping 700

Stair Climbing 350

Swimming 500

Weight Training 200

Trekking 550

Yoga 140

Tennis 500

FOOD PAIRING

Perfect Pairing

Beetroot + orange

Broccoli + sunlight

Chocolate + Apple

Mushrooms + Fish/Fish

Oil

Imperfect Pairing

Beetroot/ spinach + Tea

Spinach + Cottage Cheese

Mushrooms + Alcohol

FOOD MYTHS VS FACTS

Eggs are Bad for You

High-Fructose Corn Syrup (HFCS) is

worse for you than sugar

Caffeine is detrimental to one’s

health

In fact, even two eggs a day won’t budge

most people’s cholesterol. Just keep in

mind that each little orb contains about

200 milligrams of cholesterol

Consuming large amounts of added

sweeteners—primarily in sodas and other

sweetened drinks—is associated with

greater risk of fatty liver diseases insulin

resistance, heart disease and type 2

diabetes

Caffeine is a central nervous

system stimulant. It can be a predisposed

to heart disease and pregnant women.

Being a diuretic agent - it will make your

body lose water. Caffeine is addictive

MYTH FACT

Carbohydrates make you fat

Calories eaten at night are

more fattening than those

eaten early in the day

Extra virgin olive oil is best

Red wine is healthy alcohol

o Low-carb dieters tended to regain more

weight by the end of three years when

compared with low-fat dieters

o Calories are fattening whenever eaten

Olive oil is healthy being rich in omega-

6 fats which is vital for both cellular and

cardiovascular health

Red wine contains more amounts of

antioxidants compared to white

wine and other alcoholic beverages

MYTHS FACTS

CATEGORIES CAUCASIANS ASIANS Recommendations

OVERWEIGH

T

25 23 Yoga , 30 minute brisk walk

and low calorie diet

OBESE 30 27.5 More intense weight

reduction specific yoga and

very low calorie diet

SEVERELY

OBESE

35 32.5 Needs surgery and Consult

Bariatric Coordinator and

then surgeon

MORBID

OBESE

40 37.5 Needs surgery and Consult

Bariatric Coordinator and

then surgeon

IASO/WHO Feb 2000 BMI

(weight kg/ height m2) Criteria

WHO expert consultation. Lancet 2004;363:157-63

THANK YOU!

ANY QUESTIONS

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