SCIENTIFIC FOUNDATIONS

OF HEALTH
22 SFH18 - MODULE 2

Building Healthy Life Style for

Better Future
 Outline
Module-2 :
Building Healthy Life Style for Better Future

 Developing Healthy Diet For Good Health

 Food and Health
 Nutritional Guidelines for Good Health and
Wellbeingness
 Obesity and Over Weight Disorders and Its
Management
 Eating Disorders
 Proper excercise for its maintenance(Physical
Activities for Health)
 Fitness Components for Health
 Wellness and Physical Functions
Developing Healthy Diet for Good Health
 Developing Healthy Diet for Good
 Health
Prepare most of your meals at home using whole or minimally processed
foods.
 Choose from a variety of different proteins to keep things interesting.
 Make an eating plan each week.
 Choose recipes with plenty of vegetables and fruit. Your goal is to fill half
your plate with vegetables and fruit at every meal.
 Choose brightly coloured fruits and vegetables each day, especially
orange and dark green vegetables
 Avoid sugary drinks and instead drink water.
 Lower-fat, unsweetened milk is also a good way to stay hydrated. Eat
smaller meals more often.
 Eat at least three meals a day with snacks in between.
 When you wait too long to eat you are more likely to make unhealthy
food choices.
 Healthy Diet
 Fruit and vegetables: A wide variety of fruit and vegetables
should be eaten and preferably five or more servings should
be eaten per day.
 Bread, pasta, other cereals and potatoes: Plenty of complex
carbohydrate foods should be eaten, preferably those high in
fibre.
 Meat, fish and alternatives: Moderate amounts of meat, fish
and alternatives should be eaten and it is recommended that
the low fat varieties are chosen.
 Milk and dairy products: These should be eaten in moderation
and the low fat alternatives should be chosen where possible.
 Fatty and sugary foods: Food such as crisps, sweets and
sugary drinks should be eaten infrequently and in small
amounts
Food Pyramid
Developing Healthy Diet for Good Health
 Eating lots of vegetables and fruit
• This is one of the most important diet habits. Vegetables and fruit are
packed with nutrients (antioxidants, vitamins, minerals and fibre) and
help you maintain a healthy weight by keeping you full longer.
• Fill half your plate with vegetables and fruit at every meal and snack.
 Choosing whole grain foods
• Whole grain foods include whole grain bread and crackers, brown or
wild rice, quinoa, oatmeal and hulled barley. They are prepared using
the entire grain. Whole grain foods have fibre, protein and B vitamins
to help you stay healthy and full longer.
• Choose whole grain options instead of processed or refined grains like
white bread and pasta.
• Fill a quarter of your plate with whole grain foods.
Developing Healthy Diet for Good Health
Eating protein foods - Every day
 Protein foods include legumes, nuts, seeds, tofu, fortified soy beverage, fish, shellfish,
eggs,
poultry, lean red meats including wild game, lower fat milk, lower fat yogurts, lower fat
kefir
and cheeses lower in fat and sodium.
 Protein helps build and maintain bones, muscles and skin.
 Try to eat atleast two servings of fish each week and choose plant-based foods more often.
 Dairy products are a great source of protein. Choose lower fat, unflavoured options.
 Fill a quarter of your plate with protein foods.
 Limiting highly and ultra-processed foods
Some minimally processed foods are okay
 These are foods that are slightly changed in some way but contain few industrially made
additives.
 Minimally processed foods keep almost all of their essential nutrients.
 Some examples are: bagged salad, frozen vegetables and fruit, eggs, milk, cheese, flour,
brown rice, oil and dried herbs.
Developing Healthy Diet for Good
Health
Making water your drink of choice
 Water supports health and promotes hydration without
adding calories to the diet.
 Sugary drinks including energy drinks, fruit drinks, 100%
fruit juice, soft drinks and flavored coffees have lots of
sugar and little to no nutritional value. It leads to weight
gain.
 Even though the fruit juice has vitamins and minerals, it
has more sugar than the fruit and less fiber. It is not
alternative to fruits.
 When safe drinking water is not available, quench your
thirst unsweetened lower-fat milk, and previously boiled
water.
Healthy Diet
 Healthy Diet
 A healthy diet helps to protect against malnutrition in all its
forms, as well as noncommunicable diseases (NCDs),
including such as diabetes, heart disease, stroke and
cancer.
 Unhealthy diet and lack of physical activity are leading
global risks to health.
 Healthy dietary practices start early in life- fosters healthy
growth and improves cognitive development and may have
longer term health benefits such as reducing the risk of
becoming overweight or obese.
 Energy intake (calories) should be in balance with energy
expenditure.
 Food and Health - FOOD
 FOOD is the means that nourishes the body.
 Food may also be defined as any substance eaten
or drunk which meets the needs for energy, body
building, regulation and protection of the body.
 Food is the material from which our bodies are
made.
 Eating right kind of food in right amounts ensures
good nutrition and health.
Food and Health - NUTRITION
 Nutrition - is food at work in the body. It includes everything
that happens from eating food to its usage in various functions
of body.
 Nutrients are components of foods needed for body in
adequate amounts for proper growth, reproduction and leading
normal life.
 The science of nutrition deals with what nutrients we need, in
what quantity, how to get them and how the body utilizes
them.
 Adequate, optimum and good nutrition – indicates the right
amount and proportion of nutrients for proper utilization for
achieving highest level of physical and mental health.
Food and Health - NUTRITIONAL
STATUS
 Nutritional status – state of the body as a result of foods consumed
and their utilization by the body. Nutritional status can be good, fair
and poor.
 Good nutritional status – characterized by an alert, good natured
personality, a well developed body with normal weight for height, well
developed and firm muscles, healthy skin, reddish pink colored
eyelids and membranes of mouth, good layer of subcutaneous fat,
clear eyes, smooth and glossy hair, good appetite and excellent
general health which is recognized by stamina to work, regular
meal time, sound sleep, normal elimination and resistance to
disease.
Food, Nutrition and Health -
Malnutrition
 Malnutrition – undesirable kind of nutrition
leading to ill health. It results from lack, excess
or imbalance of nutrients in the diet. It includes
both under and over nutrition. Under nutrition
is a state of insufficient supply of essential
nutrients.
 Malnutrition can be primarily due to under
nutrition or secondorily due to error in
metabolism. The interaction between nutrients
or nutrients and drugs used for treatment.
Food, Nutrition and Health - Over
Nutrition and Diet
 Over nutrition refers to an excessive intake of one
or more nutrients which creates a stress on bodily
functions.
 Diet – refers to what ever is eaten or drunk each
day. It includes normal diet that is consumed
either individually or in groups. Diets may be
modified for making it suitable for sick individuals
as a part of treatment – therapeutic diets
Food, Nutrition and Health -
Functions of Food
Food, Nutrition and Health -
Functions of Food - Physiological
 Food provides energy. Body needs energy to sustain involuntary
processes essential for continuing life. It is also required for
various activities like professional, household and recreational
activities.
 Another important function is body building. Food eaten helps to
maintain the body structure and helps in repair of worn out tissues
 Food regulates the activities of the body including – heart beat,
maintaining body temperature, muscle contraction, water balance,
blood clotting and removal of waste products from the body.
 Food helps in improving the immune system and improves
resistance power of the body.
 Food, Nutrition and Health -
Functions of Food - Social
 Food has always been the central part of our existence, social cultural and
religious life.
 Special foods are distributed during religious functions in homes, temples,
churches etc.
 Feasts are given in different stages of life like birth, cradle ceremony,
birthdays, marriages etc. many feasts call for feeding specific segment of
people.
 Certain menus are associated with specific foods in each region.
 Food has been used as expression of love friendship and social acceptance
 Food is also used to express happiness like success in exams, job,
marriages, birth of a baby etc.
 Food for get togethers, meetings or functions should be planned in a
proper manner to bring people together.
Food, Nutrition and Health - Functions of
Food - Psychhological
 In addition to physical and social needs, food must satisfy certain emotional
needs.
 It includes a sense of security, love and attention.
 Familiar foods usually make us feel secure.
 Sharing of food is a token of friendship and acceptance.
 In a friendly gathering we try unfamiliar foods and thus enlarge our food
experiences.
 Anticipating needs and fulfilling these are expressions of love and attention.
 These sentiments are the basis of the normal attachment to mother’s cooking or
home food.
 If the foods included are unfamiliar or not tasty, then even nutritionally balanced
foods may not be satisfactory.
 Planning meals must be such that it is nutritionally adequate and also enjoyable.
Nutritional Guidelines for Good Health and
Wellbeingness - FATS (WHO)
Reducing the amount of total fat intake to less than 30% of total energy
intake helps to prevent unhealthy weight gain. The risk of developing NCDs is
lowered by :
• Reducing saturated fats to less than 10% of total energy intake;
• Reducing trans-fats to less than 1% of total energy intake; and
• Replacing both saturated fats and trans-fats with unsaturated fats.
The Saturated fat and industrially-produced trans-fat intake, can be reduced
by:
• Steaming or boiling instead of frying when cooking.
• Replacing butter and ghee with oils rich in polyunsaturated fats (soybean or
sunflower oils).
• Eating reduced-fat dairy foods and lean meats, or trimming visible fat from meat.
• Limiting the consumption of baked and fried foods, and pre-packaged snacks and
foods (e.g. doughnuts, cakes, pies, cookies, biscuits and wafers) that contain
industrially-produced trans-fats.
Nutritional Guidelnes for Good Health and
Wellbeingness - Fruits and Vegetables (WHO)

Eating at least 400 g or five portions of fruit and vegetables

per day reduces the risk of NCDs(Non Communicable Dieseses)
and helps to ensure an adequate daily intake of dietary fibre.
Fruit and vegetable intake can be improved by:
 Always including vegetable in meals;
 Eating fresh fruit and raw vegetables as snacks:
 Eating fresh fruit and vegetables that are in season; and
 Eating a variety of fruit and vegetables.
Nutritional Guidelnes for Good
Health and Wellbeingness - SALTS
(WHO)
Most people consume too much sodium through salt around 9–12g per
day and not enough potassium (less than 3.5 g). High sodium intake and
insufficient potassium intake contribute to high blood pressure, which in
turn increases the risk of heart disease and stroke.
 Salt intake to the recommended level of less than 5 g per day.
 Not having salt or high-sodium sauces and condiments on the table.
 Limiting the consumption of salty snacks.
 Choosing products with lower sodium content.
 People should be encouraged to check nutrition labels to see how much
sodium is in a product before purchasing or consuming it.
 Potassium can mitigate the negative effects of elevated sodium
consumption on blood pressure. Intake of potassium can be increased
by consuming fresh fruit and vegetables.
Nutritional Guidelines for Good Health
and Wellbeingness - SUGARS (WHO)
In both adults and children, the intake of free sugars should be reduced to less
than 10% of total energy intake. A reduction to less than 5% of total energy intake
would provide additional health benefits.
Consuming free sugars increases the risk of dental caries (tooth decay). Excess
calories from foods and drinks high in free sugars also contribute to unhealthy
weight gain, which can lead to overweight and obesity.
 Limiting the consumption of foods and drinks containing high amounts of
sugars, such as sugary snacks, candies and sugar-sweetened beverages (i.e. all
types of beverages containing free sugars – these include carbonated or non-
carbonated soft drinks, fruit or vegetable juices and drinks, liquid and powder
concentrates, flavoured water, energy and sports drinks, ready-to-drink tea,
ready-to-drink coffee and flavoured milk drinks.
 Eating fresh fruit and raw vegetables as snacks instead of sugary snacks.
Obesity and overweight disorders
and its management
Being overweight or obese are both terms for having more body fat
than what is considered healthy. These terms are used to identify people
who are at risk for health problems from having too much body fat.
However, the term ”obese” generally means a much higher amount of
body fat than ”overweight.”
The more body fat one has, the greater the risk for diabetes,
kidney disease, heart disease, and other medical conditions.
The signs of overweight and obesity are
 Very High Body Mass Index (BMI).
 Unhealthy body fat distribution.
 Not enough sleep.
 High amounts of stress.
Obesity and overweight disorders
and its management
Body Mass Index (BMI)
 BMI is calculated from your height and weight.
 International System of Units (SI) : BMI

 Imperial System : BMI = x 703

BMI Weight Status

Below 18.5 Under Weight
18.5 to 24.9 Normal Weight
25 to 29.9 Over Weight
30 to 35 Obese
Over 35 Morbid Obesity
Obesity and overweight disorders
and its management
What causes obesity and overweight?
• The fundamental cause of obesity and overweight is an
energy imbalance between calories consumed and calories
expended.
• An increased intake of energy-dense foods that are high in
fat and sugars.
• An increase in physical inactivity due to the increasingly
sedentary nature of many forms of work, changing modes
of transportation, and increasing urbanization.
• Endocrinal abnormalities.
Obesity and overweight disorder:
Complications
 Type 2 diabetes
 High blood pressure
 Heart disease
 Stroke
 Sleep apnea
 Metabolic syndrome
 Fatty liver diseases
 Osteoarthritis
 Kidney disease
 Gallbladder disease
 Emotional and Social problems
 Obesity and overweight disorder:
Treatments
 Healthy eating plan and regular physical activity.
 Weight-management programs : lose weight or keep from
regaining lost weight.
 Medication
 Weight-loss devices : Gastric Band, Gastric Balloon Systems,
Gastric Emptying Systems.
 Weight-management devices : Oral Removable Palatal Space
Occupying Device, Ingested, Transient, Space Occupying
Device.
 Bariatric surgery.
 Eating Disorders
Disorder is an illness that disrupts normal physical or
mental functions
Eating Disorders
Eating disorders are a range of psychological conditions that cause
unhealthy eating habits to develop. They might start with an obsession
with food, body weight, or body shape.
The types of Eating Disorders are
 Anorexia Nervosa
 Bulimia Nervosa
 Binge eating disorder
 Pica
 Rumination disorder
 Avoidant/restrictive food intake disorder
 Other disorders: Purging Disorder, Night Eating syndrome
Eating Disorders : 1. Anorexia Nervosa
Common symptoms of anorexia nervosa include

• Being considerably underweight • A distorted body image,

compared with people of similar including denial of being
age and height very restricted seriously underweight
eating patterns • Serious weight loss: 15% below
• An intense fear of gaining weight the normal weight (BMI is ¡=
or persistent behaviours to avoid 17.5)
gaining weight, despite being • The weight loss is induced by
underweight avoidance of fattening foods.
• A relentless pursuit of thinness • Amenorrhea in women and loss
and unwillingness to maintain a of sexual interest in men
healthy weight • Use excessive exercise or
• A heavy influence of body weight appetite suppressants.
or perceived body shape on self-
esteem
 Eating Disorders : 2. Bulimia Nervosa
Common symptoms of Bulimia Nervosa include

• Alternating periods of starvation

Use appetite suppressants • Recurrent episodes of overeating in
• There is a self-perception of being which large amounts of food are
too fat with a fear of too fat. consumed in short periods of time.
• Persistent preoccupation with
eating, and a strong desire or a
sense of compulsion to eat
(craving)
• Counteract the “fattening effect’
perception by Self-induced
vomiting and other Common
purging behaviours include fasting,
laxatives, diuretics, enemas, and
excessive exercise.
 Eating Disorders : 3. Binge Eating
Disorder
Common symptoms of Binge Eating Disorder
 Eating large amounts of foods rapidly and until uncomfortably full, despite
not feeling hungry
 Persistent preoccupation with eating and a strong desire or a sense of
compulsion to eat (craving)
 Counteract the “fattening effect’ perception by Self-induced vomiting and
other Common purging behaviours include fasting, laxatives, diuretics,
enemas and excessive exercise.
 Feeling a lack of control during episodes of binge eating feelings of distress,
such as shame, disgust or guilt, when thinking about the binge eating
behavior
 No use of purging behaviours, such as calorie restriction, vomiting,
excessive exercise or laxative or diuretic use to compensate for the binging
 Eating Disorders :
4. Pica
Pica disorder highlights
 Pica is another eating disorder that involves eating things that are not
considered food.
 Individuals with pica crave non-food substances, such as ice, dirt, soil, chalk,
soap, paper, hair, cloth, wool, pebbles, laundry detergent, or cornstarch.
 Pica can occur in adults, as well as children and adolescents. That said, this
disorder is most frequently observed in children, pregnant women, and
individuals with mental disabilities
5. Rumination disorder
Rumination disorder condition
Rumination disorder can affect people at all stages of life. People with the
condition generally regurgitate the food they’ve recently swallowed. Then, they
chew it again and either swallow it or spit it out.
Eating Disorders Occurance
 Who suffers from eating
 disorders?
Eating disorders are most common in teenagers or young
adults, but can also affect almost anyone.
 Higher in females than males (males almost half of females)
 People of all ages, backgrounds, body weights and ethnicity
can be affected by eating disorders.
 Although common in teenage women, men and boys can also
be vulnerable.
 People sometimes have eating disorders without their
families or friends ever suspecting that they have a problem.
 Aware that their behaviour is abnormal, people with eating
disorders may withdraw from social contact, hide their
behaviour and deny that their eating patterns are problematic
Physical activity recommended by WHO
Adults 18 to 65 years
 At least 150 minutes of moderate-intensity physical activity or at least 75
minutes of vigorous-intensity physical activity or an equivalent combination
throughout the week.
 Physical activity includes leisure time physical activity (walking, dancing,
gardening, hiking, swimming), transportation (e.g. walking or cycling),
occupational (work), household chores, play, games, sports or planned
exercise, in the context of daily, family, and community activities.
 For additional health benefits, adults should increase their moderate-intensity
physical activity to 300 minutes per week, or at least 75 minutes of vigorous–
intensity physical activity throughout the week or an equivalent combination of
moderate- and vigorous- intensity activity.
 Muscle-strengthening activities should be done involving major muscle groups
on 2 or more days a week.
 Aerobic activity should be performed in bouts of at least 10 minutes duration.
 Types of Physical Activities -
Moderate intensity physical
activity
Requires a moderate amount of efforts and accelerates the heart
rate.
 Brisk walking
 Dancing
 Gardening
 House work and domestic chores
 Water aerobics
 Bicycling slower than 10 miles per hour
 General building tasks (roofing, thatching, painting)
 Active involvement in games/ sports with children/ walking domestic
animals
 Carrying/ moving moderate loads (<20kg)
 Types of Physical Activities – Vigorous
intensity Physical activity
Requires a large amount of efforts with rapid breathing and
substantial increase in heart rate.
 Race walking, jogging, or running, Walking/ climbing briskly up a hill
 Fast swimming
 Aerobics
 Fast Bicycling
 Jumping rope
 Heavy gardening (continuous digging)
 Hiking uphill or with a heavy backpack
 Competitive sports and games (traditional games, football, volleyball,
hockey, basketball)
 Carrying /shifting heavy loads (>20 kg)
 Fitness Components of Health
A well-balanced exercise activities address all health-related
components of fitness.
 1 Body composition : It is the amount of fat mass compared to lean
muscle mass, bone and organs.
 2 Flexibility: is the ability of each joint to move through the available
range of motion for a specific joint.
 3 Muscular strength :It is the amount of force a muscle can produce.
Examples would be the bench press, leg press or bicep curl.
 4 Muscular endurance :It is the ability of the muscles to perform
continuous without fatiguing. Example: The sit up test is most often used
to test muscular endurance.
 5 Cardio-respiratory endurance :It is the ability of the heart and lungs
to work together to provide the needed oxygen and fuel to the body during
sustained workloads. Examples would be jogging, cycling and swimming, Cooper
Run.
 Wellness and Physical Function
 Physical function is the ability to perform both basic and instrumental
activities of daily living, and the ability of older adults to reside in the
community depends to a large extent on their level of physical function.
 Being active helps maintain healthy bones, muscles and joints. Physical
activity decreases the risk of some health problems such as heart disease,
stroke, diabetes, and high blood pressure. Exercising helps reduce feelings of
anxiety and depression, helps prevent and manage stress, and promotes
mental well-being.
 Physical wellness is the ability to maintain a healthy quality of life that allows
us to get through our daily activities without undue fatigue or physical stress.
 The physical component of wellness involves the ability to carry out daily
tasks, develop cardio respiratory and muscular fitness, maintain adequate
nutrition and a healthy body fat level, get adequate sleep, and avoid abusing
alcohol and other drugs or using tobacco products.