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Nutrition &
Physical Activity
Nutrition: Why should you care ?


Happiness is nothing more 
than good health and a bad 
memory.

Albert Schweitzer
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Physical Growth
Body image
Brain
Daily activities
Sports performance
Prevention of diseases
Healthy Diet: Why is it important in this age ?
 Deposition of muscles
You gain 25% of
adult height, 50% of  To become a healthy adult in
future
adult weight and
40% of adult bone
mass during
adolescence.
Healthy Diet:
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How does it prevent diseases ?
Obesity/under-nutrition
Hypertension/heart disease
Type-2 Diabetes Mellitus
Osteoporosis/Dental caries
Anemia
Vitamins and Mineral
deficiencies
 Cancer
Healthy Diet:
Deciding the right amount
 Actual need varies with physical activity
 Physically active people have higher energy needs
 If you have low physical activity then you can
become obese even with low intake.
 Therefore,
Energy intake should balance energy expenditure.
Healthy Diet:
Food intake
Carbohydrates
6-11 servings
e.g. Rice, Chapati
Protein-based
e.g. Milk, Milk products 2-3
Salads, Vegetables
(3-5)
Fruits (2-4)
Meat, egg/dal 2-3
Increase fiber
Decrease oily foods
‘No’ to soft drinks
Recommendations of IAP: Indian Pediatrics 2004; 41:559
Courtesy – Dr.Swati Bhave, 2005.
FATS
CARBOHYDRATES
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Major and immediate source
of energy.
Complex carbohydrates
recommended
High-sugar foods not
preferred.
Grains, cereals, fresh fruits,
vegetables
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Source of essential fatty acids.
Unsaturated fat recommended.
e.g. Corn, cottonseed, Til oil,
soybean, and sunflower oils
contain about 50%
polyunsaturated fat.
Saturated fats increase
cholesterol levels.
PROTEINS
Daily requirements
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Boys = 0.29-0.32 g/cm height
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Girls = 0.27-0.29 g/cm height
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0.8 – 1.2 g/kg bodyweight
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High intensity athletes = 1.21.8 g/kg
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Pulses, lentils, soya, dairy
products and animal food
products.
Looks can be deceiving
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Iron
Zinc
Iodine
Calcium
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Increased need during adolescence
Needs met by a well-balanced diet
Vitamin D
Thiamin
Riboflavin
Niacin
Vitamin B 12
Vitamin C
Folic acid
Sources – Fruits, fresh milk, sprouted
beans etc.
Iron
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Anemia is most common nutritional
deficiency in adolescents.
Increased
red
cell
mass
during
adolescence.
Daily need
Boys = 12 mg/d & Girls = 18 mg/d
Green leafy vegetables, jaggery, wet
dates, whole-grain, dried beans, peas &
dried fruits, nuts & fortified wheat
products, eggs, red meat etc.
Zinc
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Second most abundant trace mineral in the
body. (next to iron)
Necessary for normal growth.
Clinically apparent deficiency rare.
Daily need = 15 mg
Green leafy vegetables, wheat germ,
whole grains meat, cheese, eggs, poultry,
liver.
Calcium
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Most bone
adolescence.
mass
acquired
during
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Typical intake of calcium = about 800
mg/ d
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Daily need = 1300 mg
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Consumption of soft drinks & caffeine
contribute substantially to low calcium
intake in adolescents.
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Bone mass deficiency may is irreversible.
Milk and its products, yogurts, cheese,
paneer, banana.
What is ‘Normal’ eating ?
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Eating is regulated by hunger and satiety
i.e. feeling full
Eating should be at regular intervals
Choose healthy snacks and food
If you eat healthy and exercise regularly
you can occasionally enjoy high fat and
high calorie junk foods.
Good eating habits
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Maintain hygienic habits
Eat slowly, chew properly
Avoid TV viewing or reading while
you eat
Small frequent meals
Never skip meals, specially
breakfast
Don’t overeat
Do healthy snacks exist ?
Yes, and in plenty.
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Snacks like fresh fruits, sprouted beans and
nuts are nutritious and healthy
Avoid energy dense snacks like burgers
“Empty calories” – High sugar drinks
Aerated drinks interfere with bone density and
can damage teeth
Why is Fast Food unhealthy ?
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High in calorie, fat, sodium and low in fiber
which can cause
Obesity, Hypertension, Heart diseases, Diabetes, Cancer etc.
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Contains preservatives
Choose low-calorie and low-fat meals,
snacks and desserts
Have low fat or skim milk drinks.
The Middle Path: Making Junk food healthy
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Replace the Cheese with Paneer or low-fat cheese
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Add plenty of vegetables
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Replace frying with grilling or baking
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Replace white bread, maida noodles or maida pizza
base with whole-grain wheat
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Have low-fat or skimmed milk based products
Breakfast:
 Brain Food
 Improves
performance in
studies
 Improves physical
activities
 Does not
contribute to
overweight
 Keeps you healthy
The most important meal
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Skipping breakfast associated
with obesity
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High sugar breakfast causes a
high sugar level which dips fast
making you more hungry and
you eat more sugary food
PHYSICAL ACTIVITY:
Why is it important ?
PHYSICAL ACTIVITY:
Types of physical activity

Daily Chores: walking, climbing stairs,
cycling, household activities, etc.
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Exercise: planned & structured subset of
leisure time physical activity undertaken for
improving or maintaining physical fitness.
30-60 minutes every day
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Sports: involves competition. It may become
an occupation.
PHYSICAL ACTIVITY:
Importance
This includes :
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Cardio-respiratory i.e. Heart & Lung fitness
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Muscle strength
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Endurance & flexibility
Television and Obesity
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Excessive TV watching is associated with
weight gain specially when associated with
increased snacking with junk food and
aerated drinks
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TVsterol
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Combine TV watching with physical activity
like stationary bicycling, or spot jogging
PHYSICAL ACTIVITY:
Keeping in shape
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It is recommended to have 30-60 min.
moderate physical activity on weekdays, four
days a week
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It is not necessary to exercise continuously
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Can be divided into 10 -15 minutes of
activities several times through the day
Nutrition & Exercise:
Myths
× Girls don’t need muscle stretching
exercises
× You can become obese if you leave
exercise
× Expensive food and vitamins are needed
for good health and machines for exercise
× Sona-chandi
× Health drinks
Key points
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Proper Nutrition & Regular Physical Activity
are very important for
• Growth
• Prevention of illness
• Future health
What is Anemia?
Deficiency of hemoglobin in red blood cells
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• Oh!... I am so tired…
• Out door games? Not for me!
• Why can’t I remember better?
• I fall sick so often…
• I just can’t cope…
• My mother died… when I was born.
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Consequences of anemia
School children
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Impaired cognitive performance
Diminished IQ
Attention deficit disorder
Decrease in school performance
Decrease in learning
ability
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Consequences of anemia
All Age Groups
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Increased tiredness
Disinterest in surroundings
Increased risk of death & disability
Increased risk of having premature babies
Poor exercise tolerance - tiredness
Impaired immune response – susceptible
to infections
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Anemia is preventable
• Nutritional anemia
• Anemia is most common nutritional deficiency in Adolescents beause of
Increased red cell mass.
•
Daily need: Boys = 12 mg/d & Girls = 18 mg/d
• Green leafy vegetables, jaggery, wet dates, whole-grain, dried beans,
peas & dried fruits, nuts & fortified wheat products, eggs, red meat etc.
• Anemia due to worms in the intestines
• Acute blood loss anemia – accidents, child birth
• Chronic blood loss anemia – heavy periods, piles
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