If there is any deficiency in food or exercise, the body will fall sick. -Hippocrates, c 400 B.C.

Effect of Dietary Patterns & Lifestyle Behaviors on Health

Nutrition education initiative at Jain Doctors Conference 2012

4th November 2012 Ms. Shivali Chauhan& Ms. Shaily Chauhan, Nutritionist & Dietitian

Common Dietary Patterns:

Eating on the Run

Tempting Foods Around Skipping

Breakfast

Common Dietary Practices

Emotional

Eating

Distracted

Eating

Binging Eating

Influential factors: Impact on Diet

Individual Preferences Cultural Influences Convenience foods Popularity of Foreign foods: healthy/frozen functional Social Influences Psychological Influences

unique foods likes/dislikes

Lifestyle Lifecycle Upbringing

Overeating Under-eating Fear of Fatness

Religious Influences
Restricted foods Eg. Potato by Jainism, Onions by Swaminarayan

Economic Influences
Food as status symbol Low socio-eco High Socioeco

Environmental Influences Local foods Seasonal foods

Sensitive Influences
Food allergy Food intolerance

Other Influential Factors: Dietary Patterns for Stages of Life Cycle

Older people, Diabetes,

Food Intolerance

Pregnant Women
Extra calorie [200 kcal]/day, fluid, iron, folic acid [400ug/day], fibre [25g/day]

Lifestyle - Avoid alcohol / smoking/regular non-strenuous exercise Increase intake of Vit A, Vit C ,
Calcium rich foods

Infants
Breast-feeding = for first 6 months Advantages for baby

lower risk of infection protection against allergens

provides correct mix and quantity of nutrients Advantages for mother

No preparation needed Help with weight loss after birth,

Associated with lower risk of certain cancers; eg. breast, ovarian

Vitamin A, C & D and calcium all important for infants

Infants, Babies and Toddlers

Infants: Mums choose not to or are unable to

breast feed use Bottle fed [cows milk] / infant formula

Babies [more than 6 month]:

Weaning transition on to a mixed diet

Toddlers: introductory foods; pureed cooked vegetables and pureed fruit

Pre-School / School Age Children

Children Age [Years] 1 -4 Years Requirements Energy & Nutrients [Calcium, Vit D, Fiber, Iron Balanced food [Macro & Micro Nutrients] Avoid

Fat,
Fat,

Salt,

Sugar

5 yrs

Salt, Sugar

Childrens families exert most influence

over their eating and physical activity habits

Primary School Children

Continually growing, developing physically,

cognitively and emotionally, peer pressure Prone to:

Iron deficiency include iron rich foods eg. fortified breakfast cereals (Vit. C to aid

absorption) Constipation fibre and fluids encouraged,

eg. Fruit & vegetables, wholegrain breads & cereals

Bone disorders - Calcium requirements should be met due to bone formation; prevention of osteoporosis

Adolescents Influential Factors

Biological, psychosocial and cognitive changes affect nutritional status

Diet requirements
calcium and Vitamin D to build bone density

Rapid growth increases nutrient needs

Iron to prevent irondeficiency anaemia

Need for independence, peer pressure, Nutrient deficiences

Watch intake of high salt, high sugar and fatty foods

Adults [ 21-59 yrs]

Influential Factors
choices to support physical and mental health and well-being in old age Main health issues; obesity, inactivity, high cholesterol, high blood pressure, prevention of diseases e.g. CVD, cancer

Requirement

Reduce fat intake [30% or less] Intake of fruit and vegetables [ > 5portions/day] Maintain moderate protein intake Limit salt [less 6g/day] (FSA, 2010) Limit alcohol intake with 2-3 alcohol free days in the week [ Women: 2-3 units/day; Men: 3-4units/day]

Older People [ >60 Years]

INFLUENTIAL FACTORS

slower uptake of vitamin A, decline in immune function, decreased absorption of certain vitamins and minerals

REQUIREMENTS

decrease in muscle mass,

fibre (constipation),
calcium and Vitamin D (fractures), Vitamin B12 Iron (anaemia) Protein & zinc (woundhealing)

Faulty Dietary Patterns - Effects on Health

Leading Causes of Death

Diseases that afflict people and cause death fall into Infectious or Degenerative Diseases Other causes: accidents, violence, suicide Some have link to diet &/or lifestyle choices

Impact of Lifestyle choices pose a Risk Factors on

Degenerative Diseases & Vice versa

Diet Risk Factors

Lifestyle Risk Factors

Lifestyle choices & risk factors:

These conditions itself are risk factors Risk factor: environmental/behavioral/social/genetic *Interaction among diseases E.g.: Diabetes is likely to develop atherosclerosis hypertension. These two conditions, in turn, worsen each other

Some cancers

Atherosclerosis

Stroke and heart attack

Obesity

Hypertension

Gallbladder disease

Diabetes

Learning:

So start eliminating risk factors that you can control..

Lifestyle Major risk factors: Heart Disease Non-Modifiable

Increasing Age Male Gender Family History

Modifiable
High LDL; Low HDL High BP Diabetes Obesity Physical Inactivity Smoking Diet Low in vegetables, whole foods

Dietary Role in Prevention/ Control for Heart Disease

Decrease sodium intake Control Weight Decrease dietary fat & increase dietary fiber Increase physical activity Avoid Alcohol & tobacco Adequate intake of calcium, potassium, magnesium and vitamin C

Lifestyle Major risk factors: Cancer

Risk factors :
Genetics /Viral infections/Smoking Being overweight or obese is implicated in as many as 15% of cancers Lack of physical activity implicated in colon and breast cancer Stress High consumption of caffeine

Impact of DIET on Cancer

Poor diet implicated in 20-50% of cancers. Diets high in red meat and fats. Low fiber intake and alcohol abuse also implicated. Saturated and trans fats act as promoters - associated with breast cancers. Excess omega 6 fatty acids may promote cancer, omega 3 fatty acids may be protective. High calorie intake and obesity are linked to several cancers. Tobacco linked to head, neck, lung and other cancers .

Impact of DIET on Cancer

Alcohol linked to mouth, throat, breast and liver cancers High heat cooking (blackening, Bar-B-Cue) meats and carbohydrate rich foods. Increases carcinogens in air and on foods. Iron overload associated with colon cancer.

Dietary Role in Prevention/control for Cancer

Increase intake of fluids & reduce alcohol associated with bladder cancer

Intake of :
Fruits and veggies: vitamins (antioxidants) and fiber, Calcium and other minerals Phytochemicals and cruciferous veggies

high in fiber and fluid high in fruit low in saturated and trans fats

Solution for A Healthy Life

high in whole grains little or no alcohol high in vegetables adequate in nutrients moderate in calories

Diet - Nutrition Physical activity

Health- Know your numbers

[BMI/WC/WHR]

Diet & Health Directions to thrive

Healthy vs. Unhealthy Brown rice vs white rice Brown/whole grain bread vs white bread Popcorn vs potato chips Whole grain vs refined Roasted snacks vs fried Skim milk vs whole milk Whole fruit vs fruit juice Subway vs mc. D burger Digestive vs cream b

Healthy vs. Unhealthy Green Tea vs Black tea Dark chocolate vs sweets Fruit+veg juice/iced tea vs cold drinks Whole/ sprouts pulses vs dals Blended oils vs other 5 grain wheat flour vs plain Paneer vs cheese Soyabeans vs peanuts Yogurts vs ice creams

If you drive to work or stores, park in a space far away from the door and walk

Consider strength training for 20 minutes 2-3 times per week

Purchase a pedometer aim for 10,000 steps per day

Walk on your lunch break

Display exercise prescription in a visible place

Take stairs whenever possible

Try exercising with friends or a group

Forward your Feet to your fitness

Thank You!!!

Nutrition

Shaily Chauhan

Exercise

Health Diet