01/09/2022
Say yes to complex carbohydrates
Complex carbohydrate includes whole grains, vegetables and fruits
Rich in fiber, vitamins, minerals and phytonutrients
Aids in digestion and makes you feel full
Provide sustainable energy
Support weight loss and control blood glucose
Fat is also important in diet
° fat stores energy in the body.
° fat supports the absorption of vitamin A, D,E and K.
° Fats helps to maintain temperature.
° PUFA and MUFA lowers the risk of heart disease and boost brain health.
INCLUDE Seasonal and local foods.
° chilling and other preservation method decreases the taste as well as nutritive value.
° limited imported contamination.
° Nutrients like folate, vitamin C and carotene quickly decline when stored for long period.
° Seasonal foods like winter vegetables are excellent for warm meals.
Habits that worsens acidity
Long gap between meals
Over eating
Too much tea, coffe and alcohol
Consuming junk food and fatty food in excess
No physical activity
Lying immediately after eating
Portion control-
* Use plate as portion guide: Half plate fruits and vegetables, a quarter cereals and remaining protein rich foods with moderate amount of fats, oils and nuts along with milk and milk products.
*Mindful eating
*exercise regularly
*good sleep
*A glass of water 30minuts before meal
*maintain food record
Physical Activity should be mandatory not an optional -
*Manage your weight better
*A healthier state of mind
*Reduse your risk of a heart attack
*Exercise boost energy
*Control your blood pressure.
Celebrating Nutrition Month
Manipal hospital dwarka delhi
Vaishali Verma
Head of Ditetics department
