It belongs to all food groups carbohydrate, protein, fats, mineral and vitamins. 30 day workout regime.

1. 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 –priyamsharma@dialdietitian.in

2. CONTENTS
o Healthy living and eating
o Metabolism
o How to achieve healthy living
o Diet
o Physical activity/ yoga
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3. BALANCED DIET

4. PATHWAY TO BALANCED DIET
 Healthy food choices
 Smart vendor food shopping
 Catch the lightest and easily digestible nourishment
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5. FAULTY WEIGHT MANAGEMENT
 Obesity  Anorexia/Bulimia
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6. 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

8. PROTEIN / CARBOHYDRATES
GLYCEMIC INDEX

9. NEED
Growth
Maintain physiology
Healthy living

10. SIX ESSENTIAL NUTRIENTS NEEDED TO SUSTAIN
LIFE
 Carbohydrates
 Proteins
 Water
 Vitamins
 Minerals (Calcium, Iron, Potassium, Phosphorus
etc.)

11. CARBOHYDRATES

12. 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

13. PROTEINS

14. HEALTHY / UNHEALTHY FATS

15. MINERALS AND
VITAMINS

16. IRON

17. POTASSIUM

18. CALCIUM

19. 30 FOR 30 DAYS

20. 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

21. 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

22. 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

23. Prohibit tea, coffee and cold drinks with main large
meals like lunch, breakfast and dinner; rather prefer
high fibre juice i.e. with pulp.

24. 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

25. 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

26. 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

27. Prefer popcorns over baked potato chips
Cook carrots to retain anti cancer properties

28. 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

29. 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)

30. 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

31. Go for antioxidants to fight against cancer

34. Exercises Calorie burnt per hour
Aerobics 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

35. FOOD PAIRING
Perfect Pairing
 Beetroot + orange
 Broccoli + sunlight
 Chocolate + Apple
 Mushrooms + Fish/Fish
Oil
Imperfect Pairing
 Beetroot/ spinach + Tea
 Spinach + Cottage Cheese
 Mushrooms + Alcohol

36. 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

37.  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

38. 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

39. THANK YOU!
ANY
QUESTIONS
www.dialdietitian.in
Email-priyamsharma@dialdietitian.in