a Balanced Diet is

 A diet that contains adequate amounts of all the necessary nutrients required for healthy growth and
activity.
 A balanced diet contains sufficient amounts of fiber and the various nutrients to ensure good health.
 Food should also provide the appropriate amount of energy and adequate amounts of water.
 A balanced diet should be both adequate and wholesome.
Why is a balanced diet important???
 It is essential for a healthy body and a healthy mind. You are what you consume!
 A balanced diet is important to maintain health and a sensible body weight. No single food will provide all
nutrients it is essential for a balanced diet that it must contain sufficient amount of nutrients such as
carbohydrates, fat, vitamins, minerals etc.
Improper diet may result in : Failure to flourish, Poor growth, Poor development, Poor physical and mental
health, Infections disease, Even death.
But even if you take over diet it may leads to : Weight gain, Insulin resistance, Diabetes, Obesity, Heart
conditions, Many other diet related diseases, And death
The objectives of a balanced and healthy diet
 To achieve a healthy weight and energy balance.
 Elimination of trans fatty acids and saturated fats. Consumption of unsaturated fatty acids.
 Intake of simple sugar should be limited.
 Include a high amount of vegetables, fruits, nuts, legumes and whole grains.
 Intake iodized salt and limit consumption of sodium.
 Essential amino acids and proteins should form a major part of diet.
 Avoid consumption of food substances containing artificial preservatives and carcinogens.
 Foods contaminated with human pathogen should be strictly avoided.
 Limit intake of caffeine and alcohol.
 Inclusion of vitamins, minerals and fibers in diet.
 Consume plenty of water.
Healthy balanced diet plan!!!
Simply avoiding consumption of carbohydrates and fats doesn't imply you are on a balanced diet. You must
know that carbohydrates and fats energize the body to perform activities. It allows you to remain active. People
who are striving towards weight loss goals, should limit rather than curtailing them completely.
A proper combination of fruits,vegetables, grains and dairy product will undoubtedly ensure a balanced diet.
Vegetables and Pulses
 Vegetables are rich in vitamins and minerals. Pulses are a source of protein and mono unsaturated fatty
acids, essential for body. You can consume boiled or cooked vegetables one or two bowls daily.
 For lunch you can have the following list of vegetables : Lettuce, Cauliflower, Broccoli, Spinach, Tomato,
Carrot, Cabbage, Beans, Lentils, Bitter gourd, Okra
Fruits
 Fruits are also a source of multivitamins and minerals. Citrus fruits are rich in vitamin C. You can consume
a fruit dish everyday for breakfast. They are also natural source of carbohydrates and fibers.
 Some of the most healthy fruits are enlisted below : Apple, Orange, Grapes, Lime, Strawberries, Banana
Dairy
 Dairy products are not only rich in proteins but also in unsaturated fatty acids. A glass of skimmed milk is
ideal for breakfast or before going to bed. Children can consume cream enriched milk. They are rich in
calcium, required for health of bones and teeth.
 Some of the most nutritious dairy foods are: Milk, Eggs, Cholesterol free butter, Cottage cheese, Tofu
Grains and Cereals
 A balanced diet must contain adequate proportions of protein. Cereals form an ideal source of
carbohydrates. Pulses and grains are rich in fatty acids and proteins. Whole grains contain nutritious
 substances like iron, magnesium and phosphorous that act as cofactors for the enzymatic activities inside the
body.
 The examples are: Wheat bread, Brown rice, Oatmeal, Pasta, Soya bean, Cereal, Corns
Other products
 There are some other sources of proteins that play a vital role for body's metabolism. For example, a piece
of chicken or fish is considered healthy for lunch. Nuts are extremely loaded with omega-3-essential fatty
acids, a vital component for body.
 Here's the list : Walnuts, Almonds, Peanuts, Chicken, Lean meat, Salmon, Tuna

HEALTHY LIFESTYLE
A healthy lifestyle is one which help to keep and improve people’s health and well-being. Many goverments and
non govermental organizations have made big efforts in healthy life style and health promotion.
Ways to a healthy lifestyle
 With good food habits and daily physical activity you will be well on your way to a healthy life. Easy to
say, but sometimes not so easy to do!
 Our busy lifestyles can be hard on our family’s health. Rushing to and from school and work can make it
hard to find time to be physically active. We can also slip into the habit of choosing unhealthy snacks and
take-away foods or spending our free time watching TV or in front of the computer.
 However, these choices can be dangerous for our health and our children’s health – both now and in the
long-term. That’s why it’s so important to stop, take stock and make a conscious decision to follow a healthy
lifestyle.
1). Self Development
Everyone needs to develop in him. With development of self then people can think and choose lifestyle that
suits with his personality. Whether choose to live a healthy lifestyle or just opposite.
2). Get enogh sleep / Don't skimp on sleep.
Studies have shown that those who sleep less tend to weigh more. Adults should aim for between 7-9 hours
of sleep per night. Children and teens need even more sleep. Young children may need between 10-14 hours
of sleep, school-age children between 9-11, and teenagers between 8-10.
3). Healthy Heart
- Be smoke-free
Being smoke free is one of the best things we can do to protect your heart.
- Manage your blood cholesterol
Cholesterol is a fatty substance carried in your blood. Your body needs cholesterol to be healthy, but an
imbalance of cholesterol in your blood can lead to a heart attack or stroke.
- Manage your blood pressure
Blood pressure isn’t usually something we can feel. If it’s too high, it needs to be treated.
- Be physically active
Regular, moderate physical activity is great for your heart health. It’s never too late to start and get the
benefits. It’s also important to sit less during your day and break up your sitting time.
- Achieve and maintain a healthy weight
Maintaining a healthy weight can reduce the risk of heart disease and other health problems.
- Enjoy a variety of nutritious foods
Eating a varied diet of healthy foods can help with your weight, blood pressure and cholesterol. There are
also specific changes you can make to your diet to help prevent heart disease :
Eat less salt: Reducing your salt intake is good for your blood pressure.
Replace unhealthy fats with healthy fats: Replacing saturated and trans fats with unsaturated fats can reduce
your risk of heart disease.
4). Sport/ Get active each day
- Regular physical activity is important for the healthy growth, development and well-being of children and
young people.
- They should get at least 60 minutes of physical activity every day, including vigorous activities.
- Regular physical activity helps to build strong bones and muscles, improve cardiovascular fitness, reduce
stress and feel more relaxed etc
5). Travel
Travelling is one of the best things that we can do for our health,especially for mental and physical health.
- Get away from stresses
The more you get away, the more you move away from stresses of life. We get to take our mind ad body out
of work, family life, and other problem. And when we return to everday life, the stress of our everyday life
doesn't seem as bad.
- Boost mood and thoughts trough social connections
When we do travel with someone else, we both find ourself having nothing to do but talk to each other. The
connection that we have will be deeper, as we find out more about each other and build experiences
together.
6). Steam Food
5 Reasons Why Steamed food is the Healthiest
1. Lowers cholesterol
When cooking meats such as lamb or pork, steaming removes the fat from the meat so it can be easily
discarded whereas conventional cooking methods such as grilling, baking or frying, cook the fat into the
meat. Getting rid of the fat makes the meat lower in calories and lower in cholesterol. Also, steaming
removes the need for cooking oil or fat, which results in lighter and healthier meals.
2. Preserves the fiber, colour and flavor of vegetables
By steam-cooking, the vegetables are kept as close to their natural raw state as possible, whilst still heating
through thoroughly. This not only prevents the vegetables from turning into a mash or purée, but it also
allows them to retain their original colour, taste, juices and freshness. If you want to add some aromatic
flavour to the food, you can add herbs and spices to the water.
3. Retains the vitamins and minerals
Many of the vitamins and minerals found in vegetables are lost with some conventional methods of cooking.
Steaming ensures that vitamins such as vitamin B, riboflavin, thiamine, niacin, biotin, B12, pantothenic acid
and vitamin C, as well as minerals such as calcium, phosphorous, potassium, and zinc are retained.
4. It’s quick and esay
By cooking over a single heat source, you can have different layers of food stacked one on top of the other,
saving time, energy and money!
5. Keeps your kitchen clean
No oil, no smoke, no mess - cleaning up is easy. When steaming.
7). Choose water as drink/Healthy drink
- Water is the best way to quench your thirst – and it doesn’t come with the added sugar found in fruit juices,
soft drinks and other sweetened drinks.
- Reduced fat milk for children over two is a nutritious drink and a great source of calcium.
- Give kids whole fruit to eat, rather than offering fruit juices that have a lot of sugar.
8). Healthy Food
Eat more fruit and vegetables
- Eating fruit and vegetables every day helps children grow and develop, boosts their vitality and can
reduce the risk of many chronic diseases.
- Aim to eat two serves of fruit and five serves of vegetables every day.
- Have fresh fruit available as a convenient snack and try to include fruit and vegies in every meal.
Eat fewer snacks and select healthier alternatives
- Healthy snacks help children and young people meet their daily nutritional needs.
- Snacks based on fruit and vegetables, reduced fat dairy products and whole grains are the healthiest
choices.
- Avoid snacks that are high in sugar or saturated fats – such as chips, cakes and chocolate which can
cause children to put on excess weight.

Fruits and vegetables

Why Fruits & Vegetables are Important?
Nutrients in fruits and Vegetables
1. Carbohydrates and Fiber
The main nutrient you get from fruits and vegetables is carbohydrates, which you need for providing energy to
your body, including your nervous system and your brain. These foods also provide significant amounts of
dietary fiber, which is a type of carbohydrate your body can't digest that helps improve digestive function and
lower your risk for high cholesterol, heart disease and Type 2 diabetes. Fiber may also help you maintain a
healthy weight since it slows the emptying of the stomach and adds bulk to your food so you feel full for longer
after eating.
2. Potassium
Many fruits and vegetables are high in potassium, which you need for counteracting the adverse effects of
sodium on blood pressure, nerve and muscle function and regulating electrolytes, which are minerals in your
body that carry an electrical charge. Fruits and vegetables that are particularly good sources of potassium
include apricots, bananas, sweet potatoes, cantaloupe, celery, potatoes, beans, tomatoes, spinach and winter
squash.
3. Folate
Fruits and vegetables often contain folate, a B-vitamin you need for forming DNA and limiting the risk of
neural tube birth defects. Consuming vegetables like Brussels sprouts, asparagus, black-eyed peas, spinach,
broccoli, avocado, peas, lettuce and kidney beans will help you increase your folate intake. Fruits tend to be a
bit lower in folate than vegetables, but oranges, papaya, cantaloupes and bananas all contain this essential
nutrient.
4. Vitamin C
Vitamin C is an antioxidant that helps limit cell damage from free radicals, heal wounds, keep your gums and
teeth healthy and repair body tissue. Some of the best sources of this vitamin include grapefruit, oranges,
cantaloupes, kiwi fruit, papaya, mango, pineapple, watermelon, berries, broccoli, tomatoes, winter squash, green
leafy vegetables, cauliflower, Brussels sprouts, potatoes, sweet potatoes and bell peppers.
5. Vitamin A
Vitamin A is essential for proper immune function, reproduction, healthy vision and cell growth. Fruits and
vegetables that contain significant amounts of this vitamin include sweet potatoes, carrots, spinach, cantaloupe,
mangoes, bell peppers, apricots, black-eyed peas and broccoli. Serving these foods with something that contains
a small amount of fat will help you better absorb the vitamin A they contain since it is a fat-soluble vitamin.
6. Minerals
While fruits aren't typically a major source of minerals, they can provide significant amounts of potassium.
Eating a banana provides you with 13 percent of the DV, as does eating two kiwifruits. Potassium is essential
for maintaining a healthy blood pressure level. Some fruits also provide small amounts of calcium and iron. An
orange contains 6 percent of the DV for calcium, and a 2-cup serving of watermelon provides 4 percent of the
DV for iron.
Fruits and Vegetables Contain Powerful Phytochemicals
Fruits and vegetables have many important phytochemicals that help "fight" to protect your health.
Phytochemicals, which are plant chemicals, often give fruits their bright colors. Purple grapes, cranberries,
berries, apples and cherries contain antioxidants called flavonoids; citrus fruits contain limonene; and berries
contain lignans. All of these phytochemicals may help prevent cancer, and flavonoids may also prevent blood
clots. Eat a variety of fruits and vegetables to maximize your intake of these beneficial nutrients.
Fruits and Vegetables Fight to Protect Your Health
Fruits and vegetables are loaded with nutrients that protect against disease. MayoClinic.com notes the plant
compounds in fruits and vegetables reduce the risk of heart disease, while the American Heart Association
reports that they help control blood pressure. Elevated blood pressure increases your risk of having a heart
attack or stroke. A diet that includes fruits and vegetables may also reduce the risk of cancer, according to the
Centers for Disease Control and Prevention. In addition to providing essential vitamins and minerals, these
plant foods contain phytochemicals that research shows may have health benefits, as well as a host of
components that are still being identified and tested for their health benefits, notes Iowa State University
Extension.
Fruits and Vegetables and Weight Management
Most fruits and vegetables are low in calories and high in fiber. Fiber fills you up without causing weight gain.
Studies show that people who eat more fiber-rich foods, such as fruits and vegetables, weigh less than those
who avoid fiber, reports the American Academy of Nutrition and Dietetics. Plus, feasting on fruits and veggies
won’t leave much room for fattening, high-calorie fare. Another way fruits and veggies help keep you trim:
Fiber-rich foods are digested more slowly than other foods, which helps ward off blood sugar dips that can lead
to mindless snacking and weight gain, says registered dietitian Connie Diekman, director of university nutrition
at Washington University in St. Louis.
Variety
Diekman recommends eating fruits and vegetables in a rainbow of colors. Each plant pigment provides specific
health benefits. The lycopene in tomatoes, watermelon and pink grapefruit, for instance, have been shown to
defend against prostate cancer, while the beta-carotene in carrots, sweet potatoes and pumpkin promotes good
vision and healthy mucous membranes.
Another function of fruits and vegetables is to give your diet variety. “Without all the colors, tastes and textures
that fruits and vegetables provide, your diet would become pretty boring over time,” Diekman says. Fruits and
vegetables stimulate your taste buds, provide many different sensations in your mouth and add a burst of color
to your meals.

BREAKFAST
 Breakfast is the first meal of the day, most often eaten in the early morning before undertaking the day work
 The literal meaning of the word “breakfast”, is to break the fast between dinner and the meal eaten after a
person wakes up the next morning.
Why is breakfast important
Breakfast provides many benefits to our health and wellbeing
Breakfast provides the body and brain with fuel after an overnight fast - that's where its name originates,
breaking the fast.
Without breakfast you are effectively running on empty, like trying to start the car with no petrol!
Breakfast can be good for waistline too, research shows those who eat breakfast are less likely to be
overweight and more likely to be within their ideal weight range compared with breakfast skippers. If you skip
breakfast, you're more likely to reach for high sugar and fatty snacks mid-morning.
The benefit of breakfast
1. Energy Boost to start the Day
Everyone should start their day off right by eating as many vitamins and other nutrients as possible. The
great thing about breakfast is there are so many common breakfast foods that can be considered super-foods
because of their nutrition value.
People's energy needs vary depending on activity levels and life stage but typically men require more
energy than women. Growing children require a lot of energy, as an example boys aged 7-10yrs should consume
approx. 1970 kcals per day, and girls aged 7-10yrs should consume approx. 1740 kcals. For adults, men require
approx. 2500 kcals and women approx. 2000 kcals per day.
2. Sharper Focus
By eating breakfast every morning, you are able to be more focused and productive until it's time to refuel at
lunch.
3. Helps Reduce Morning Crankiness
eating breakfast to help you deal with any morning moodiness and stress.
4. Metabolism Boost
When you sleep, your metabolism tends to slow down. The only way to jump start your metabolism for the day
is to start off right with a healthy breakfast. This will allow your body to start burning through calories from the
very beginning of the day, rather than in the middle of it after you've eaten lunch.
5. Keeps From Overeating
If you prolong the amount of time between dinner and your next meal of the day, it's only natural that you end
up eating more than you should. The hunger pangs and the thought of food all morning will only cause you to
gorge at lunch, eating extra calories that can lead to obesity and other health complications.
6. Cognitive function
Breakfast also restores glucose levels, an essential carbohydrate that is needed for the brain to function.
Many Breakfast provides energystudies have shown how eating breakfast can improve memory and
concentration levels and it can also make us happier as it can improve mood and lower stress levels.

In studies amongst children, breakfast can improve attainment, behaviour and has been linked to
improved grades. Just like any other organ in the body, the brain needs energy to work at it's best!
7. Helps Lower the "Bad" Cholesterol
Eating breakfast every morning can help lower LDL cholesterol, also known as the "bad" cholesterol. When you
skip breakfast, you are creating a chain reaction within your body:
- First, you slow down your metabolism.
- Second, fat is stored longer in your body.
- Third, you have a higher tendency to overeat at your next meal.
- Fourth, you gain weight and your LDL cholesterol goes up.
Breakfast and Body Weight
You need food in your system long before lunch time. If you don’t eat first thing, you may get so hungry
later on that you snack on high-fat, high sugar foods, and others.
Researchers have found that, on average, people who eat breakfast are thinner than those who don’t.
That could be because eating foods with protein and fiber in the morning keeps your appetite in check the rest
of the day.
If you’re dieting, don’t think cutting calories by skipping the meal will help. Studies show that most
people who lose weight and keep the weight off eat breakfast every day.
On the other hand, you need to pay attention to what, when, and how much you eat. One study showed
that people who had large breakfasts ate more during the day.
Why kids need to breakfast
Kids who don’t eat in at the breakfast have a harder time focusing, and they become more tired in
school. They may also be cranky or restless. And it isn’t just their moods that can suffer. Their school work can,
too. One study showed that kids who ate breakfast had higher test scores than those who didn’t. Most children
don’t get all the vitamins and minerals they need from just lunch and dinner.
Kids who skip breakfast are more likely to eat junk food during the day and be overweight. One study
showed that teenagers who ate breakfast every day had a lower body mass index (BMI) -- a measure of body fat
based on height and weight -- than teens who never ate the meal or who sometimes did.
eat together as a family
Breakfast is an excellent occasion to eat together as a family when possible. Establishing good breakfast
habits in childhood and maintaining them throughout adolescence may be an important factor in reducing the
prevalence of breakfast skipping and developing good eating habits that last a lifetime.

SIX MAJOR NUTRIENT

 Essential nutrients are compounds that the body can’t make or can’t make in sufficient quantity.
 According to the World Health Organization, these nutrients must come from food, and they’re vital for
disease prevention, growth, and good health.
 While there are many essential nutrients, they can be broken up into two categories: macronutrients and
micronutrients.
Macronutrient
 Macronutrients are eaten in large amounts and include the building blocks of your diet by providing the
body with energy: protein, carbohydrates, and fat.
 Vitamins and minerals are micronutrients, and small doses go a long way
1. Carbohydrates
- Carbohydrates are the main energy source for the brain. Without carbohydrates, the body could not function
properly.
- There are 2 types of carbohydrates
 Complex Carbohydrates : Can giving energy for activitySimple Carbohydrates : Can help your digested
quickly
2. Protein
- Protein is the major structural component of cells and is responsible for the building and repair of body
tissues.
- Protein is used primarily for growth, health, and body maintenance.
3. Fats
- Fat is an energy source that when consumed, increases the absorption of fat-soluble vitamins including
vitamins A, D, E and K
- There are 3 types of fats : Unsaturated Fats, Saturated Fats, Trans Fats
4. Vitamins
Vitamins are vital for warding off disease and staying healthy. The body needs these micronutrients to support
its functions. There are 13 essential vitamins that the body needs to function properly, including vitamin A, C,
B6, and D
5. Minerals
Minerals help support the body. They’re essential for many body functions, including building strong bones and
teeth, regulating your metabolism, and staying properly hydrated. Some of the most common minerals are
calcium, iron, and zinc.
6. Water
- About 60 percent of your body weight is water.
- Water improves your brain function and mood. It acts a shock absorber and a lubricant in the body. It also
helps flush out toxins, carry nutrients to cells, hydrate the body, and prevent constipation.

MACRONUTRIENTS & MICRONUTRIENTS

 Food is composed of a wide distribution of nutrient, which have very specific metabolic effect on the human
body.
 There are two categories : Macronutrient and micronutrient. Some of these nutrients are considered to be
essential while others are considered to be non essential.
macronutrient
Macronutrient constitute the majority of an individual’s diet. The essential nutrients that are needed for growth
and energy is carbohydrates, proteins and fats. Carbohydrates, proteins and fats are enterchangeable as sources
of energy with fats yielding 9 calories per gram and proteins and carbohydrates each yielding 4 calories per
gram.
1. Carbohydrates
- Carbohydrates composed of carbon, hydrogen, oxygen and constitute the main source of energy for all body
function, and are necessary for the metabolism of other nutrient.
- There are two types of carbohydrates:
Simple carbohydrates: Like those found in fruits and processed sugar break down very rapidly in the body,
making them a good source of quick energy.
Complex carbohydrates : Like those found in rice, potatoes, and pasta, take longer to break down in the
body, and provide a more even distribution of energy over a longer period of time.
2. Proteins
- Proteins, large combination of amino acids containing the elements carbon, hydrogen, nitrogen and oxygen.
Used by the body to build, repair, and maintain muscle tissue.
- These are 2 categories of proteins is :
Proteins complet, Sources : meat, poultry, fish, eggs, milk, cheese
Proteins incomplete, Sources : nuts and legumes
3. fats
- Fat, composed of carbon, hydrogen and oxygen. Fat provide 3 primary functions :
They are the major source of stored energy for the body
They serve to cushion and protect the major organs
They act as an insulator, preserving body heat, and protecting against excessive cold
- Fats are also further classified as :
Saturated fats
Saturated fats are used by the liver to manufacture cholesterol. Saturated fats can be found in the foods such
as : beef, lamb, pork, chicken, shell fish, egg yolks, milk, cheese, butter, and chocolate.
Polysaturated fats
Polysaturated fats will lower your blood cholesterol level. Polyunsaturated fats can be found in foods such
as : almond, pecans, sufflower oil, Soybean oil, walnuts and in most margarines.
Unsaturated fats
Unsaturated fats will lower your bad cholesterol without affecting your good cholesterol making them the
healthiest of possible fat sources in the diet. Unsaturated fats can be found in the foods such as : avocados,
cashews, olives, olive oil, peanuts, peanut oil, and peanut butter.
Micronutrient
Micronutrients are nutrients required by humans in small quantities to orchestrate a whole range of
physiological functions from bone growth to brain function. Micronutrients are vitamins, water and trace
minerals.
1. Vitamins
Vitamins In general vitamins are needed to regulate the maintenance and growth of the body, and to control
metabolic reactions in cells. Kind of vitamins is Vitamin A, Vitamin B, Vitamin C, Vitamin D, Vitamin E,
Vitamin K and Carotenoids.
2. Minerals
Minerals are inorganic substances needed by the body for many different functions.
Micronutrients include such minerals as flouride, selenium, sodium, iodine, copper and zinc.
3. Water
Water is a key essential to a healthy body. The body is roughly 60% water. An average person needs about 8
cups of water per day depending on their activity levels
Nutrition for Pregnant Woman
The period from conception to birth. After the egg is fertilized by a sperm and then implanted in the lining of
the uterus, it develops into the placenta and embryo, and later into a fetus. Pregnancy usually lasts 40 weeks,
beginning from the first day of the woman's last menstrual period, and is divided into three trimesters, each
lasting three months.
Nutritional needs during pregnancy
1. Folate
 This B vitamin is essential, as it can help prevent neural tube defects and serious abnormalities of the brain
and spinal cord.
 Leafy green vegetables, citrus fruits and dried beans and peas are great sources.
 The synthetic form of folate found in supplements and fortified foods is known as folic acid.
 Folic acid supplementation has also been shown to decrease the risk of your baby arriving preterm.
2. protein
 It is crucial for baby's growth.
 It helps to build important organs in the baby, such as the brain and heart.
 Lean meat, poultry, fish, eggs, dried beans and peas, tofu, dairy products and good-quality peanut butter are
all great sources of protein.
3. Calcium & vitamin D
 Calcium needed for strong bones and teeth also help body’s circulatory, muscular and nervous systems run
at their peak.
 Good sources of calcium are dairy products, with milk, yogourt, cheese, and calcium or vitamin d-fortified
juices and foods, sardines or salmon with bones.
 If not eat dairy, then can up the intake of calcium with broccoli and kale.
 If a pregnant woman does not consume enough calcium, the mineral will be drawn from the mother's stores
in her bones and given to the baby to meet the extra demands of pregnancy.
4. iron
 Pregnant women need 27 milligrams of iron a day, which is double the amount needed by women who are
not pregnant, according to ACOG.
 Your body uses iron to make hemoglobin, a protein in the red blood cells that carries oxygen to your tissues.
 Additional amounts of the mineral are needed to make more blood to supply the baby with oxygen.
 Getting too little iron during pregnancy can lead to anemia, a condition resulting in fatigue and an increased
risk of infections.
 For better absorption of the mineral, include a good source of vitamin C at the same meal when eating iron-
rich foods, ACOG recommends. For example, have a glass of orange juice at breakfast with an iron-fortified
cereal.
 Food sources: meat, poultry, fish, dried beans and peas, iron-fortified cereal.
5. zinc
 is an essential nutrient throughout all stages of pregnancy.
 found in lamb, beef, crabmeat, fortified cereals, nuts and beans .
 it helps your baby's cells to grow and replicate.
 Without adequate zinc intake, you might actually be risking miscarriage in the early stages of pregnancy.
 It's advised to have between 12 and 15 milligrams of zinc per day during pregnancy.
6. iodine
 Iodine is a necessary element for the production of thyroid hormones.
 Women need more iodine than usual during pregnancy, because when woman’s bodies are busy growing
humans, woman’s maternal thyroid hormone production increases by about 50 per cent.
 According to the World Health Organization, severe iodine deficiency is "associated with poor obstetric
outcomes, including spontaneous abortion, prematurity and stillbirth."
 You can boost your iodine intake substantially by sprinkling iodized salt onto foods in your diet.
7. Dha (omega 3-fatty acids)
 An omega-3 fatty acid helps baby's brain development
 Docosahexaenoic acid (DHA) that consumed during pregnancy can actually help provide your baby with a
better attention span and a greater capacity to learn.
 Getting DHA can be as simple as adding more fish .
 Health Canada recommends "at least 150g of cooked fish each week" or omega-3-fortified eggs to your
diet.
Impact of deficiency Nutrition in Pregnant Women
To Mother
Less nutrition in pregnant women can lead to risks and complications include: Anemia, Bleeding, Maternal
weight does not increase normally, Infectious diseases
To the Labor
The influence of poor nutrition on the delivery process can result
 in difficult and lengthy labor process
 premature delivery
 bleeding
 labor with surgery tends
To baby
Can affect the process of fetal growth and can lead to miscarriage
 Abortion
 Stillbirth
 neonatal death
 congenital defects
 anemia in infants
 asphyxia
 Intra partum (dead in uterus)
 born with low weight (BBLR)
Impact of excess nutrient to pregnant women
1.
 the excess nutrients to pregnant women can occur a very drastic weight gain.
 Pregnant women who are too fat may be a factor that complicates labor.
 In addition, the mother will face difficulties if they want to lose their weight after giving birth.
2.
 Excessive eating to fulfill the nutritional needs of pregnant women, can be a trigger of gestational diabetes
and preeclampsia.
 In addition, pregnant women will be more difficult to maintain the balance of the body due to overeating.
3.
 Excessive weight gain, can inhibited the fetus’ growth.
 The supply of nutrients to the fetus has decreased due to the constriction of blood vessels.
 If that happens can causing death in the womb.
4.
 Excess nutrients to pregnant women can be toxic to the fetus who also received the nutritional intake that
mother eats.
 This because the accumulation of nutrients in fetus’ body and eventually lead to health problems such as
hypervitaminosis A, hipervitaminosis D, and hiperkalemi
Obesity
 All of us love to have a well-built bodies, or at least not to be obese, because obesity is a risk for some
health problems, such as heart disease, diabetes and the high blood pressure and others.
 I am sorry it looks dangerous but don’t panic, you can prevent your health problems easily, and you can
lose weight through change the life and dietary style, increase physical activity and others.
What is Obesity?
 Obesity is that, you have a high amount of fat in your body, and from that definition you can notice that,
obesity is not about more weight, it's about more fat . To understand this you may weight more because
you are tall. And this is normal.
 If you want to know you are obese or not, this is easy, all you want is to measure your weight in Kilograms
(kg) and your height in meters (m), and then use this formula BBI.
 Now with the (BMI) you can diagnose yourself as an obese or not, but still one problem. Some people
like the muscular athletes find their (BMI) higher than normal, when they most likely have a normal
amounts of fat in their bodies, and the answer is that, they weight more not because of fat, but because of
muscles
What are the causes of obesity ?
Our daily bodies activities need energy and we get the enery from the food that we eat. Exercise and
more activities can burn more calories that we get from food. And not just the activities need to burn calories,
also many metabolic reactions in the body need the energy from food, such as to warm up in cold weather and
to sweat in the hot days. But when our food calories amounts exceed the body need, they will be stored in the
body as fat.
So the causes of obesity is a combination of states and risk factors that work together to store more fat
in our bodies, and these factors include:
1. Inactivity
without activity you don’t burn as much calories and you need to have more exercise to burn the excessive
calories
2. Diets: some bad eating habits like high calories diets epically in the night, or skipping a healthy breakfast,
and replace it by junk fast food, all of that increase the body fat .
Pregnancy: some women after the baby is born have an increasing in their weight, and if they don’t lose that
weight, with many pregnancies after that, they may become obese.
3. Family lifestyle: not because of the genes we find the obesity runs in the families, it also because of their life
style and the food they eat. We can notice that some countries such as USA, have more obese people than
others countries like Japan and this is because the culture and the life style.
4. Genetics : genes affect the amount of body fat we store and where to store
What are the complications of obesity?
Now is obesity dangerous, the answer is yes, and if you are obese you are at risk to have one or more of a great
number of obesity health problems. including:
a. Type 2 diabetes
b. Stroke.
c. Gallbladder disease.
d. poor wound healing.
e. High cholesterol and triglycerides.
f. Cancer.
g. High blood pressure.
h. Heart disease.
i. Osteoarthritis.
j. Sleep apnea,( dangerous sleep disorder in which breathing repeatedly stops and starts).
k. Metabolic syndrome
l. Depression.
What are the complications of obesity?
 Stroke, High cholesterol, High blood pressure, Sleep apnea, Osteoarthritis, Heart disease, Metabolic
syndrome
 And many other conditions, moreover the quality of life may be lower, and may be you can't do everything
you want and like as easily as you would like, you can't join some family activities or you may feel some
shame or depressed.
 And this is a list of some weight-related states:Depression, Social isolation, Physical disability, Discomfort.
Do you need to go to the doctor?
Yes, you must go to the doctor asking for help. It's important to talk to your doctor honestly about
yourself, your health, your diets and your life style, because that is very helpful to improve your health. So
when you go to a doctor write down some questions to ask.
The doctor can't answer most of your question else he ask you some questions and a after examining
your other health conditions. so the doctor will start his management with the following tips:
Taking your obesity history: the doctor have a lot of questions about your life style, your weight, when
you noticed it, how long you have been obese, what factors make you obese, what diet you eat typically, how
your daily activities are, do you smoke or drink, do you think the stress affect your weight, what medication do
you take. And he will ask you about your family, if there is any one have the same condition,
Physical examinations for your expected health problem :
The doctor first will start to examine your general physical conditions and your vital signs including, the blood
pressure, the temperature, the heart rate and heart sound, the lungs and the breathing sounds, and examination
for your abdomen. After that we will ask you to have some blood test to look for the complications of the
obesity.
(BMI): of course the doctor will calculate your body mass index.
Blood tests: the blood test he will ask to have include the cholesterol test, fasting glucose, liver function
test,and thyroid tests.
Treatment
 the healthy weight is the main goal for obesity treatment. and you can reach that by making a good
treatment plan with your doctor and may be a big team of nutritionist, dietitian, obesity specialist and
nurse. This plan include:Dietary changes, Exercise and activity, Behavior change.
 The prevention is always better than the treatment, and if you feel currently overweight or your body mass
index exceed 30, you need to start your prevention program
 Eat healthy: low calorie and fibers rich food such as fruits, vegetables are good food to have every day, but
saturated fats and sweets and alcohol are extremely bad , they increase your body weight, and threaten
your health.
 Monitor your weight : monitoring your weigh and calculating your body mass index will be very helpful to
know how your prevention plan work.

Junk Food
"Junk food" generally refers to foods that contribute lots of calories but little nutritional value
It’s bad because it has : To much fat, to much sugar, to much salt
What’s the issue with junk food?
 Too convenient, Too tasty
 Available everywhere
 Heavily promoted
 So commonly consumed we often don’t notice when we eat it
Eating Junk Food Causes
 Weight gain
 Diabetes
 Heart diseases
Conclusion
 Eating junk foods can cause weight gain and replace healthier foods in the diet
 For most people there is no room for junk food
 Focus on the 5 essential food groups for good health
 Opt for water as your beverage of choice
 Make homemade versions of typical takeaway foods (e.g. healthy pizza or burger)

Growth Disorders
 Most children evaluated for short stature are normal stature variants.
 The slow growth patterns of these children reflect familial short stature and/or constitutional delay of
growth and puberty
Familial short stature
 Tend to be small at birth
 They grow approximately parallel to the normal curve but below the 3rd percentile from infancy
 Pubertal development and the acceleration of growth occur normally and they ultimately achieve a short
adult height(Father <163 cm,Mother <150 cm)
 They have no clinical or laboratory evidence of endocrine or systemic disease
 Their annual growth rates are within normal limits
 The bone age is appropriate for his or her chronological age
 The diagnosis of familial short stature has been perpetuated in families in which impaired growth was
eventually proved to be consequence of a defined genetic disorder.
Constitutional delay in growth and puberty(CDGP)
 They mature at a slower than normal rate
 Height and bone age are usually delayed by 2-4 years
 Onset of pubertal maturation is understandably delayed appropriate to the child’s bone age
 Often there is a history of delay in growth and pubertal development of either parent or another relative
 Final adult stature, which may not be reached until the age of 20 or more years, is appropriate for parental
target height range
 They are usually of normal size at birth
 They grow normally for several months or years but then deviate from the “normal” growth centiles,
particularly in the pre/peri-pubertal years
 They grow at a normal rate for their bone age
 There is a later than average adolescent “growth spurt”
 Treatment: controversial
 Synthetic steroids designed to have an increased anabolic-androgenic ratio:oxandrolone(oral)(hepatotoxic-
hepatic tumors!)
 No suitable equivalent for the girl
A child’s current centile must be evaluated in terms of: Genetic background, Gestational or past medical history,
Environment, Physical findings, Growth pattern since birth, Current growth rate(height velocity)
Causes of short stature
1. Familial or congenital conditions
- Skeletal dysplasias
- Chromosomal abnormalities
- Forms of intrauterine growth retardation which may result in show or abnormal growth throughout later
life
2. Chronic systemic disorders:
- (Due to) insufficient intake of energy and/or protein-nutritional insufficiency, malabsorption syndromes
and chronic inflammatory bowel disease)
- Insufficient oxygenation of tissues
- Electrolyte imbalance(chronic renal failure)
3. Endocrine abnormalities
- CNS or hypothalamic abnormalities which affect regulation of the anterior pituitary
- Anterior pituitary disorders, either developmental or acquired which can affect synthesis or secretion of
growth hormone or the trophic hormones(TSH,LH,FSH,ACTH)
- Primary dysfunction of the target organs e.g. Thyroid,adrenal or gonadal disease
- Peripheral target tissue abnormalities
-a diminished or absent hormone receptor or tissue enzyme defect
Laron type “dwarfism” – failure of IGF1 generation in response to GH (A GH receptor defect)
-Disorders related to the interaction of the IGF’s or other related peripheral growth factors with
chondrocytes and mucopolysaccharides in epiphyseal growth cartilage
Pygmies:genetic defect in IGF-1 responsiveness associated with diminished IGF-1 binding
Normal human growth hormone secretion
 In the first days of life, very high levels of GH occur. After 2 weeks of age, lower mean levels are found.
 In pubertal children, the basal plasma GH concentration is not significantly different from that reported for
adults but more peaks of GH may occur during the day with greater amplitude of GH peaks during the night
 The most consistent period of GH secretion for both children and adults occurs within one hour or so after
the onset of sleep.The initial surge of GH secretion often correlates with the onset of stage 3 or 4 (slow
wave) sleep
Control of human growth hormone secretion
 Positive releasing factor GHRH-Ghrelin
 Inhibitory factor:GHRIH
 Naturally occurring events that trigger GH secretion in man are exercise, physical and emotional stresses
and high protein intake
Normal regulation of GH
 The neurone system regulating GHRH and GHRH release receives a variety of normal impulses.Impulses
arising in the hippocampus are stimulatory whereas those arising in the amygdaloid nuclei can be either
stimulatory or inhibitory. The inhibitory inputs are presumed to activate GHRIH release via the anterior
somatostinergic pathways,the stimulatory pathway is by way of the ventromedial(VM) nucleus of the
hypotalamus
 The GH regulatory neurone system also recieves impulses from each of the ascending monoaminergic
neuronal systems :
dopaminergic, noradrenergic and serotonergic
- L-Dopa(converted to dopamine) in the brain leads to a release of GH
- Sleep induced GH release is predominantly mediated by serotonergic fibres.
- Hypoglycemia induced GH release is mediated by noradrenergic pathways.
Physiologic effects of human growth hormone
 Anabolic-promotes protein synthesis in muscle cells
 Catabolic effect- on fat and carbonhydrate metabolism (short term hypoglycemic effect) inducing lipolysis
in adipoctytes
 Long term effect of high GH levels:plasma glucose concentration increases(increased glucose production
and reduced glucose utilization)
Etiology and pathogenesis of growth failure
 Chromosomal assessment ; Turner Sydrome
 FSS
 IUGR “Catch up”
 CDGP
 Skeletal dysplasia osteochondrodysplasias(achondroplasia, hypochondroplasia)
 Chronic systemic disorders- asthma
 Nutritional insufficiency
 Chronic gastrointestinal diseases : Coeliac disease, Crohn’s disease, Ulcerative colitis
 Chronic renal disease
 Cardiac disease
 DM
Endocrine abnormalities
 Primary hypothyrodism
 Gonadal dysgenesis
 GHD
 Glucocorticoid excess
 Growth failure to pyschosocial deprivation
Etiology of GHD
 Congenital : Acquired
 İsolated : MPHD
 Incidence 1/4000-10000 live births
 (50-60%) idiopathic
 Hereditary (aut.recessive or dominant)
Developmental defects
 Pituitary aplasia-hypoplasia
 Midline abnormalities
- Severe holoprosencephaly septooptic dysplasia (SOD):Hypoplasia of the optic nerves dysgenesis or
agenesis of the infundibulum and septum pellucidum +/- pituitary hormone deficiency
- Cleft lip palate
- Single upper central incisor syndrome
Clinical features of GHD
 Growth failure
 Normal birth weight and birth length
 Skeletal proportions normal for age
 Somewhat overweight for height(increased subcutaneous fat)
 Head circumference normal
 Disparity between the size of face and the calvarium: “doll like” “cherubic” facies most pronounced in
panhypopituitarism (crowding of the facial features to the centre of the face suggesting maxillary
hypoplasia)- frontal bossing, saddle nose
 Skeletal maturity delayed
 High pitched voice
 Males: penis,scrotum small, hypoplastic testis
 Hypoglycemia