NUTRITION &

HEALTH
DIETARY AND HEALTH GUIDELINES

BY – MUSKAAN MAURYA (244746004)

M.SC. YOGA THERAPY
SEMESTER 1
Guideline 1 - Eat a variety of foods
to ensure a balanced diet
 This guideline is one of the core principles of the Indian Council of Medical Research
(ICMR)'s dietary guidelines. It emphasizes the importance of consuming a diverse range
of foods from all food groups to achieve optimal nutrition.

 HEALTHY MEAL – A healthy meal should:

1. Include a variety of foods

2. Be rich in fruits and vegetables
3. Be low in added sugars and unhealthy fats
4. Be moderate in salt
5. Be adequate in protein
 BALANCED DIET - A balanced diet, as per the ICMR (Indian Council of Medical
Research), is a diet that provides the body with the necessary nutrients in the right
proportions. This includes carbohydrates, proteins, fats, vitamins, minerals, and
fiber.

 WHY IS A BALANCED DIET IMPORTANT?

A balanced diet is crucial for:
1. Optimal Growth and Development
2. Maintaining Good Health
3. Boosting Immunity
4. Improving Mental Health
5. Maintaining Energy Levels
 IMPORTANCE OF A BALANCED DIET IN DIFFERENT STAGES OF LIFE

1. INFANTS (0 to 6 months) – For growth and development (exclusive breastfeeding).

INFANTS & YOUNG CHILDREN (6 months to 2 years) – For growth, development &
cognition (breast milk and nutrient – rich complementary foods)

2. CHILDREN (2 to 6 years) – For growth, development and cognition

3. ADOLESCENTS (10 to 19 years) – For growth spurt, maturation and bone development

4. ADULTS – For maintaining health, productivity and prevention of diet- related diseases.
REPRODUCTIVE AGE – To meet the extra nutritional needs for child bearing/rearing.

5. ELDERS – For being physically active and healthy

CONCLUSION :
 In conclusion, consuming a diverse range of foods is
essential for optimal health and well-being.
 By incorporating a variety of fruits, vegetables, whole
grains, lean proteins, and healthy fats into our daily diet,
you can ensure that our body receives all the necessary
nutrients.
 This guideline emphasizes the importance of balanced
nutrition to prevent nutrient deficiencies and promote
overall health.
Guideline 2 – Ensure provision of
extra food and healthcare during
pregnancy and lactation
 This guideline focuses on ensuring adequate nutrition and healthcare for women
during pregnancy and lactation to support both maternal and child health.

 WHY IS THIS IMPORTANT?

• Fetal Growth and Development: Pregnant women need extra nutrients to support the growth
and development of the fetus.
• Maternal Health: Adequate nutrition is essential for the mother's health during pregnancy and
lactation.
• Breast Milk Production: Proper nutrition supports the production of quality breast milk, which is
the ideal food for infants.
• Postpartum Recovery: Adequate nutrition helps in the mother's recovery after childbirth.
 WHY ADDITIONAL NUTRIENTS ARE REQUIRED DURING
PREGNANCY AND LACTATION

1. Fetal Growth and Development

2. Maternal Health
3. Prevention of Birth Defects
4. Breast Milk Production
5. Maternal Recovery
 WHAT IS 1000 DAYS NUTRITION?

 The “1,000 days” refers to the period from conception through the first two
years of a child’s life. This timeframe is recognized as a critical window for
nutrition that has a lasting impact on the child’s health, growth, and
development.
 Importance: Adequate nutrition during these 1,000 days helps prevent
stunting, supports brain development, and reduces the risk of chronic diseases
later in life.
 ICMR suggests that mothers and infants should receive the necessary nutrients
through balanced diets, supplements (if needed), and community support
programs that focus on maternal and child nutrition.
BMI during Pregnancy
 A healthy weight before pregnancy is crucial. A  WHY IS BMI IMPORTANT DURING
BMI between 18.5 and 24.9 is ideal. PREGNANCY?
 WEIGHT GAIN DURING PREGNANCY: A
healthy weight gain during pregnancy is
1. Low BMI: Can lead to complications
essential for the baby's growth and like premature birth, low birth
development. The recommended weight gain weight, and increased risk of
depends on the pre-pregnancy BMI: infections.
 Normal Weight (BMI 18.5-24.9): Aim to gain 2. High BMI: Can increase the risk of
11.5-16 kg.
gestational diabetes, high blood
 Underweight (BMI <18.5): Aim to gain 12.5-18 pressure, and other pregnancy
kg.
complications.
 Overweight (BMI 25-29.9): Aim to gain 7-11.5
kg.
 Obese (BMI ≥ 30): Aim to gain 5-9 kg.
CONSUMPTION OF THESE FOODS WILL BE BENEFICIAL FOR WOMEN AND
FOETUS DURING NORMAL PREGNANCY
DIET CHART
FOR NORMAL
SEDENTARY
PREGNANT
WOMEN
(WEIGHING
55KGS
BEFORE
CONCEPTION
WITH
NORMAL BMI
18.5-23
 WHAT ADDITIONAL CARE IS REQUIRED DURING PREGNANCY
AND LACTATION?

1. Dietary Needs
 Increased Caloric Intake: Pregnant and lactating women need to consume more
calories to support the growth of the fetus and the production of breast milk.
 Essential Nutrients:
Protein: Crucial for tissue growth and repair.
Iron: Prevents anemia in both the mother and the baby.
Folic Acid: Reduces the risk of neural tube defects in the fetus.
Calcium: Essential for bone health in both the mother and the baby.
Vitamin D: Aids in calcium absorption.
Zinc: Important for cell growth and development.
2. Healthcare Needs
o Regular check-ups: To monitor the health of both mother and baby.
o Immunizations: To protect against diseases.
o Postnatal care: To ensure a smooth recovery and healthy breastfeeding.

3. Lifestyle
o Rest: Adequate sleep is crucial.
o Exercise: Regular, moderate exercise is beneficial.
o Stress management: Techniques like yoga and meditation can help.
o Hydration: Drink plenty of water.
CONCLUSION

 In conclusion, providing adequate nutrition and healthcare during

pregnancy and lactation is crucial for the health of both the mother
and the child.
 Adequate nutrition during these stages contributes to the healthy
development of the fetus and ensures the production of quality
breast milk, while also helping the mother maintain her health and
recover postpartum.
 Following this guideline can prevent complications, reduce the risk of
malnutrition, and improve long-term health outcomes, laying a strong
foundation for the mother and the child.
Guideline 3 – Ensure exclusive
breastfeeding for the first six months
and continue breastfeeding till two
years and
 This guideline beyond
is based on the recommendations of the Indian Council of Medical
Research (ICMR) and the World Health Organization (WHO) and emphasizes the
importance of exclusive breastfeeding for the first six months, followed by continued
breastfeeding along with appropriate complementary foods until at least two years
and beyond.
 WHEN TO START BREASTFEEDING?
As soon as possible after birth: Ideally within the first hour. Early initiation helps
establish breastfeeding and provides the baby with colostrum, a nutrient-rich
substance containing antibodies.

 HOW LONG TO CONTINUE BREASTFEEDING?

o Exclusive Breastfeeding: For the first six months, infants should be exclusively
breastfed without any additional fluids or solids.
o Continued Breastfeeding: Breastfeeding should continue along with
complementary foods up to two years of age or beyond.

 Avoid feeding honey, glucose, water, or dilute milk formula before initiation of
breastfeeding and anytime during the first 6 months.
 BENEFITS OF BREASTFEEDING

1. Optimal Nutrition: Breast milk provides all the essential nutrients an infant
needs for growth and development.
2. Strong Immune System: Breast milk contains antibodies that protect infants
from infections.
3. Cognitive Development: Breastfeeding has been linked to improved cognitive
development.
4. Emotional Bonding: Breastfeeding promotes a strong emotional bond between
the mother and child.
5. Reduced Risk of Diseases: Breastfeeding reduces the risk of various
diseases, including diarrhea, respiratory infections, and childhood obesity.
HOW DOES BREAST MILK PROTECT AGAINST INFECTIONS?

Breast milk acts as a natural shield, protecting infants from infections through
several mechanisms:

 Antibodies: Breast milk contains antibodies that directly attack viruses and
bacteria, providing immediate protection.
 Immune Cells: Live immune cells in breast milk help fight off infections.
 Antimicrobial Factors: Breast milk contains substances like lysozyme and
lactoferrin that kill bacteria and fungi.
 Gut Microbiome: Breast milk helps establish a healthy gut microbiome, which
plays a crucial role in immune function.
 Reduced Inflammation: Breast milk has anti-inflammatory properties that help
reduce the severity of infections.
WHAT ARE THE EFFECTS OF MATERNAL UNDERNUTRITION ON BREAST
MILK?

Maternal undernutrition can significantly impact the quality and quantity of breast milk.
1. Reduced Milk Production: Inadequate calorie intake can lead to decreased milk
production.
2. Lower Nutritional Value of Milk: Micronutrient deficiencies in the mother's diet
can lead to lower levels of essential nutrients in breast milk, such as:- Proteins,
Vitamins and Minerals, and Essential Fatty Acids.
3. Weakened Infant Immunity: Malnourished mothers may produce breast milk with
lower levels of antibodies and immune factors, making the baby more susceptible
to infections.
4. Impaired Infant Growth and Development: Insufficient nutrient intake from
breast milk can lead to poor growth and development in infants, including stunting
and cognitive delays.
RISK OF NOT FEEDING BREAST MILK

 FOR INFANTS: Not being breastfed is associated with an increased

incidence of infections, higher risks of childhood obesity, type 1 and
type 2 diabetes and leukaemia. In some cases, it can also lead to
sudden infant death syndrome.

 FOR MOTHERS: Breastfeeding reduces risk of breast cancer and

ovarian cancer, obesity, type 2 diabetes, metabolic syndrome and
cardiovascular diseases such as stroke and heart attacks.
CONCLUSION

 Breastfeeding is the optimal way to feed infants and young children.

It provides essential nutrients, antibodies, and promotes healthy
growth and development.
 By following this guideline, we can ensure that infants receive the
best possible start in life, reducing the risk of infections,
malnutrition, and chronic diseases.
 Itis crucial to support and encourage breastfeeding practices
through adequate counseling, education, and healthcare support.
By prioritizing breastfeeding, we can contribute to the health and
well-being of future generations.
THANK YOU