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SCIENTIFIC CONCEPTS NUTRITIONAL MANAGEMENT ONE WHO EATS ONE TIME TWO TIMES THREE TIMES FOUR TIMES YOGI BHOGI ROGI NO MORE WE ARE WHAT WE EAT EAT NUTRITION, BALANCED, SATTVIC & MODERATE DIET FOR HEALTH & PROGRESS IN YOGA ANNAMAYA KOSA OPERATIONS DIET YOGA & DIET YOGA & DIET NUTRITION BODY - GIFT OF GOD BODY OF CAR & ITS ENGINE ENGINE IS WITHIN US FUEL BY NUTRITION OBJECTIVE SARIRAMADYAM KHALU DHARMA SADHANAM WELFARE OF THE BODY PRIMARY MIND ALSO WILL BE SOUND ONLY IN A HEALTHY BODY PROPER NUTRITION IS THE SECRET OF THE HEALTHY BODY DEFINITIONS • NUTRITION :IS THE SCIENCE OF FOOD AND HOW THE BODY USES IT. • NUTRIENTS : WHICH NOURISHES THE BODY • DIET : IS THE SCIENCE OF FEEDING PEOPLE ACCORDING TO THEIR REQUIREMENTS FUNCTIONS OF FOOD • PHYSIOLOGICAL • PSYCHOLOGICAL • SOCIAL CLASSIFICATION OF FOOD • ENERGY YIELDING • BODY BUILDING • PROTECTIVE BUTTER BUT TER BUTTER BALANCED DIET RICE,WHEAT,RAGI,JAVAR ETC LEGUMES &PULSES VEGETABLES & FRUITS FATS & OILS SUGAR MILK & MILK PRODUCTS 28 NM 5 BALANCED DIET BALANCED DIET IS ONE WHICH PROVIDES ALL THE REQUIRED NUTRIENTS IN PROPER PROPORTION (QUALITY & QUANTITY) 29 FOOD 10-15 gms FATS & OILS PYRAMID 20-25 gms OF SUGAR 300 ML OF 60 gms OF MILK & MP PULSES 300 TO 400 Gms OF VEGETABLES 100 Gms OF FRUITS 300 TO 400 GRAMS OF CEREALS LIKE RICE, WHEAT, RAGI, JOVAR CALORIE THEORY 1. PHYSIOLOGICAL CALORIE = 1 KILO CALORIE ENERGY NEEDED TO HEAT 1 KG OF WATER BY 1 DEGREE C CALORY EQUATIONS ENERGY REQUIRED =ENERGY CONSUMED + ENERGY SPENT FOOD WE EAT ACTIVITY OBESE PERSONS: ENERGY CONSUMED > ENERGY SPENT UNDERWEIGHT PERSONS = ENERGY SPENT > ENERGY CONSUMED POINTS TO PONDER • EAT TO LIVE AND NOT LIVE TO EAT • EAT A HEALTHY DIET CONSISTING OF LOTS OF GREEN LEAFY VEGETABLES, FRUITS, PULSES etc • USE WHOLE GRAMS - THEY ADD TO THE FIBRE. • USE SPROUTS - GOOD SOURCE OF VITAMINS • COUNT YOUR CALORIES. • USE COMPLEX CARBO HYDRATES LIKE WHEAT etc AS THEY ADD TO FIBRE • USE COMBINATION OF PUFA & MUFA • USE UNREFINED FLOURS & OILS RECOMMENDED DIETORY ALLOWANCES BODY WT ADULT MAN SEDENTORY MODERATE 60 WOMEN SEDENTARY MODERATE 50 CHILDREN BOY 16-18 GIRL 16-18 57 50 KCAL PROTEIN FAT 2425 2875 60g 20g 1875 2225 50g 20g 2640 2060 78g 63g 22 22 LIMITATIONS OF CALORIE THEORY • CONCEPT OF THE WEST ASSESS LONG BACK. • CHANGE IN INTAKE AND EXPENDITURE • SOME PEOPLE IN INDIA LIKE YOGIS EAT JUST 200 - 500 CAL & SPEND 2000 CALORIES. STILL NOT LOOSE WEIGHT. WHY ? PROMOTE VEGETARIANISM • AN ENGLISHMAN WHO TURNED A VEGETARIAN WHEN ASKED WHY HE SAID I DON’TWANT MY STOMACH TO BE THE GRAVE YARD OF DEAD ANIMALS. THIS SAYS IT ALL DO YOGA REGULARLY • EAT A VEGETARIAN NUTRITIOUS SATVIC DIET. • WHICH IS FULL OF VITALITY STRENGTH HEALTH PURITY STAMINA AND GIVES YOU CHEERFULNESS, HAPPINESS AND GOOD APPETITE • COUNT WHAT YOU EAT • BEWARE - 100 KCAL EXCESS /DAY CAN INCREASE YOUR WEIGHT BY 4 Kg/YEAR. • NO ONE KNOWS YOU BETTER THAN YOURSELF. SELF HELP • NO ONE CAN EAT FOR YOU • NO ONE CAN LOOSE WEIGHT FOR YOU • NO ONE CAN THINK FOR YOU •NO ONE CAN TAKE MEDITATION FOR YOU •NO ONE CAN STOP BAD HABITS FOR YOU •NO ONE BUT YOU CHANGE YOURSELF. NM 6 GUNAS: THE TOOL FOR CLASSIFICATION •TAMAS - GROSSEST, LETHARGIC •RAJAS - DYNAMIC, RUSHY •SATTVA - MATURE, COMPOSED SATVIC FOOD AYU SATVA BALAROGYA SUKHA PREETHIR VIVARDHANAHA RASYA SNIGDHAH STIRAH HRDYAH AHARA SATVIKA PRIYA B.G 17-8 FOOD OF SATTVIC: FULL OF VITALITY PURITY STRENGTH STAMINA HEALTH HAPPINESS CHEERFULNESS GOOD APPETITE OLEAGINOUS SUBSTANTIAL LIKABLE RAJASIC FOOD KATVAMLA LAVANA TYUSNA TIKSNA RUKSA VIDAHINAH AHARA RAJASASYESTA DUKHA SOKA MAYA PRADAH FOOD OF RAJASIK BITTER SOUR SALINE STEAMING HOT PUNGENT DRY BURNING FOOD OF TAMASIC YATAYAMAM GATARASAM POOTI PARYUSITAM CA YAT UCCISTAMAPI CAMEDHYAM BHOJANAM TAMASAPRIYAM FOOD OF TAMASIK: 1. OLD FOOD: CANNED, STORED FOOD 2. DEVOID OF TASTE AND ESSENSE: OLD ROTIS, PUTRIFIED RICE 3. FOUL SMELLING STINKING FOOD: PULAVS, PRAWNS 4. STALE FOOD: FERMENTED DRINKS 5. LEFT OVER: REFUSE, LEFTOVER FOOD 6. IMPURE FOOD: FILTHY FOOD, NOT SUITED FOR HUMANS VEG AND NON-VEG: •STRUCTURALLY MAN IS NOT A CARNIVORE BUT IS FRUGIVORE •VEG: DIRECTLY ENERGY IS OBTAINED NM 8 •NON VEG: SECOND HAND •THEREFORE NEEDS MORE VITAL ENERGY FOR DIGESTION. •BUT A VEG CAN BE MORE TAMASIK THAN A NON VEG. 32 MIND OVER MATTER MIND DIET •STRONG MIND CAN DIGEST THE MOST TAMASIK FOOD •WEAK MIND NEEDS A BALANCED SATTVIC FOOD YOGA & DIET FOR BETTER HEALTH • YOGA & DIETARE COMPLIMENTARY TO EACH OTHER. DIET HELPS FAR PROGRESS IN YOGA. • YOGA HELPS IN BETTER DIGESTION, OBSERVATION & ASSIMILATION OF NUTRIENTS DUE TO TUNING UP OF ORGANS. SUMMARY Jaisa anna Vaisa man pahala sukh swastha sarir • HEALTH IS WEALTH • SOUND MIND IN A SOUND BODY YOGA & DIET • • • • • • • NUTRITIOUS SATTVIC BALANCED MODERATE DIGESTIVE PROFESSION NEED BASED CALORIE NEED BASED VEGETARIANISM NUTRITIOUS DIET • FRESH FOODS, LESS OF OIL, LESS OF CALORIES, MORE VEGETABLES, LOT OF GRAINS OR PULSES, LOT OF FIBRES (VITAMINS & MINERALS) CHOOSE YOUR FOOD TO SUIT YOUR PROFESSION NEED BASED DIET