1. Dr. Shamanthakamani Narendran M.D. (Pead), Ph.D. (Yoga Science) DIET & NUTRITION

2. Oh, God, Give us food which does not cause any disease and also gives us strength - Yahurveda He, who takes food in proper measure lives a long life and lives without disease, gets strength and alertness of mind. However, his children are born healthy and without any deformity or disease. - Mahabharata

3. Yoga is neither for one who over eats nor for him who observes complete fasting. - Bhagavad Gita :VI - 16 Yoga is a science of mind Helps to control mind, desire & reaction to stress Skilful – rather than brutal - Maharshi Patanjali

14. BALANCE DIET - PORTIONS Food groups g/ portion Type of work Sedentary Moderate Heavy Man Woman Man Woman Man Woman Cereals & Millets 30 14 10 16 12 23 16 Pulses 30 2 2 3 2.5 3 3 Milk 100 mL 3 3 3 3 3 3 Roots & Tubers 100 2 1 2 1 2 2 Green leafy vegs 100 1 1 1 1 1 1 Other vegs 100 1 1 1 1 1 1 Fruits 100 1 1 1 1 1 1 Sugar 5 5 4 8 5 11 9 Fats & Oils (visible) 5 4 4 7 6 11 8

17. ENERGY RICH FOODS Major Nutritions Other Nutritions Carbohydrates and fats Whole grain cereals, millets Protein, fibre, minerals, calcium, iron, B-complex, vitamins Vegetable oils, ghee, butter Fat soluble vitamins, essential fatty acids Nuts and oilseeds Proteins, vitamins / minerals Sugars Nil

18. BODY BUILDING FOODS Major Nutritions Other Nutritions Proteins Pulses, nuts, & oilseeds B-complex, vitamins, invisible fat, fibre Milk and milk products Calcium, vitamin A, riboflavin, vitamin B12 Meat, fish, poultry B-complex, vitamins, iron, iodine, fat

19. PROTECTIVE FOODS Major Nutritions Other Nutritions Vitamins and minerals Green leafy vegetables Antioxidants, fibre and other carotenoids Other vegetables/fruits Fibre, sugar, and antioxidants Eggs, milk and milk products and flesh foods Protein and fat

24. FUNCTIONS OF THE ANTIOXIDANTS Vitamin A Skin, eye, bone, reproduction, growth. Vitamin C Stress (spares Vit. E), bone, cartilage. Vitamin E Stress, eye integrity, muscle integrity, reproduction, prevents oxidation of fat. Riboflavin Stress, eye function, skin integrity, muscle strength of hind quarters. Folic Acid Prevents birth defects associated with the nervous system. Zinc Stress, immune response, wound healing. Manganese Bone, tendon, muscle, birth weight. Copper Immune response, hair color, reproduction. Selenium Stress, muscle integrity, reproduction.

46. PROXIMATE PRINCIPLES Values given are per 100 gms of edible portion Name of the foodstuff Cereal grains and products Maize, dry Zea mays 11.1 3.6 1.5 66.2 2.0 Ragi, Eleusine caracana 7.3 1.3 2.7 72.0 6.4 Rice, parboiled, handpounded 8.5 0.6 0.9 77.4 2.8 Wheet (whole), Triticum aestivum 11.8 1.5 1.5 71.2 4.9 Protein Fat Carbo hydrates Iron Minerals

48. PROXIMATE PRINCIPLES Values given are per 100 gms of edible portion Name of the foodstuff Pulses and legumes Begal gram (whole), Cicer arietinum 17.1 5.3 3.0 60.9 10.2 Soya bean, Glycine max Merr 43.2 19.5 4.6 20.9 11.5 Protein Fat Carbo hydrates Iron Minerals

50. PROXIMATE PRINCIPLES Values given are per 100 gms of edible portion Protein Fat Carbo hydrates Iron Minerals Fibre Name of the foodstuff Vegetables & Fruits Tomato, ripe 0.9 0.2 0.5 0.8 3.6 0.4 Sapota 0.7 1.1 0.5 2.6 21.4 2.0 Pineapple 0.4 0.1 0.4 0.5 10.8 1.2 Mango, ripe 0.6 0.4 0.4 0.7 16.9 1.3 Apple 0.2 0.5 0.3 1.0 13.4 1.0

77. legumes

91. ENERGY RICH FOODS MAJOR NUTRIENTS OTHER NUTRIENTS Carbohydrates & fats Whole grain cereals, millets Protein, fibre, minerals, calcium, iron and B-complex vitamins Vegetable oils, ghee, butter Fat soluble vitamins, essential fatty acids Nuts and oilseeds Proteins, vitamins/minerals Sugars Nil

92. BODY BUILDING FOODS MAJOR NUTRIENTS OTHER NUTRIENTS Proteins Pulses, nuts, oilseeds B-complex vitamins, invisible fat, fibre Milk and milk products Calcium, vitamin A, riboflavin, vitamin B12 Meat, fish, poultry B-complex vitamins, iron, iodine, fat

93. PROTECTIVE FOODS MAJOR NUTRIENTS OTHER NUTRIENTS Vitamins & Minerals Green leafy vegetables Antioxidants, fibre and other carotenoids Other vegetables/fruits Fibre, sugar and antioxidants Eggs, milk, and milk products and flesh foods Protein and fat

95. IMPORTANCE OF DIET DURING DIFFERENT STAGES OF LIFE For growth and appropriate milestones. Breast-milk, energy rich foods (fats, sugar) For growth, development and to fight infections. Energy, body building and protective food (milk, vegetables, and fruits. For growth spurt, maturation and bone development Body building and protective foods. For maintaining health productivity and prevention of diet-related disease and to support pregnancy/lactation. Nutritionally adequate diet with extra food for child bearing/rearing. For being physically active and healthy. Nutrient dense low fat foods.

96. BALANCED DIET FOR ADULT MAN (SEDENTARY) * Portion Size **No. of portions Elderly man: Reduce 3 portions of cereals and millets and add an extra serving of fruit. CEREALS AND MILLETS *30 g x 14** FRUITS *100 g x 1** PULSES *30 g x 2** FATS/OILS SUGAR *5 g x 4** *5 g x 5** MILK & MILK PRODUCTS *100 g x 3** VEGETABLES *100 g x 4**

97. BALANCED DIET FOR ADULT WOMAN (SEDENTARY) * Portion Size **No. of portions Elderly man: Reduce 3 portions of cereals and millets and add an extra serving of fruit. CEREALS AND MILLETS *30 g x 10** FRUITS *100 g x 1** PULSES *30 g x 2** FATS/OILS SUGAR *5 g x 4** *5 g x 4** MILK & MILK PRODUCTS *100 g x 3** VEGETABLES *100 g x 3**

116. Food Preparations Quantity Calories Sweets Barfi 1 pc 100 Halwa 1 pc 570 Gulab Jamun 1 pc 100 Jalebi 1 pc 200 Mysore Pak 1 pc 357 Rasogolla 1 pc 150 Ladoo 40 gms 250 Petha 40 gms 250

117. Food Preparations Quantity Calories Sweets Baln shah 40 gms 250 Imarti 40 gms 250 Patisa 40 gms 250 Mesu 40 gms 250 Rasmalai 40 gms 250 Sohan Halwa 40 gms 250 Malpuri 40 gms 250

118. Food Preparations Quantity Calories Alcoholic Drinks Beer 1 glass 100 Brandy 1 peg 70 Dry Wines 1 wine glass 75 Champagne 1 glass 115 Whisky 1 peg 75 Rum 1 peg 75 Gin 1 peg 105

125. BMI Body Mass Index Weight in Kilogram Height in meters 2 ==

129. DIET FOR OBESITY

136. 34.1 45.5 56.8 102.3 113.6 125 79.5 90.9 68.2 Lbs  Kgs  WEIGHT

142. DIET FOR HYPERTENSION