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foods high in fats, sugar and salt \nshould be avoided. Adolescence is \na vulnerable stage for developing \nunhealthy food preferences as \nwell as harmful habits like smoking, \nchewing tobacco or drinking \nalcohol. These unhealthy habits \nshould be avoided. In addition to consumption of a nutritious
|
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should be avoided. In addition to consumption of a nutritious \nwell-balanced diet, appropriate lifestyle practices and \ninvolvement in physical activities such as games/sports should \nbe encouraged among children and adolescents. Balanced diet
|
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] |
be encouraged among children and adolescents. Balanced diet \nfor children and adolescents is presented in Figures 5.1 to 5.4. How do infections in children lead to malnutrition?\n Common childhood infections like diarrhoea, \npneumonia and poor nutrition care during illness and post \nillness cause malnutrition and contribute to about 20%
|
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] |
illness cause malnutrition and contribute to about 20% \nmortality. During periods of infection, children tend to eat less \ndue to reduced appetite. Many children vomit frequently. \nNutrients are also lost in urine and feces. The unhealthy practice \nof restricting diet, during any sickness could further aggravate
|
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] |
of restricting diet, during any sickness could further aggravate \nthe problem. Hence, extra care is needed in feeding the child \nnormally during and after any illness to prevent subsequent \nnutritional deficiencies. Appropriate feeding practices during \nillness and post illness is essential and may demand a lot of
|
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illness and post illness is essential and may demand a lot of \npatience from mothers/caretakers.\nHow should a child be fed during illness?\n For older children, consuming an adult diet, soft \nnutrient- dense foods may be offered at frequent intervals. The \nquantity of the feeds may be increased, after the illness has
|
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quantity of the feeds may be increased, after the illness has \nsubsided, till the original body weight is regained.\nWhat should be done during diarrhea in children?\n Diarrhea is a common childhood disease which leads to \ndehydration and sometimes death. The child requires prompt \ncorrection of fluid and electrolyte loss using oral rehydration
|
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] |
correction of fluid and electrolyte loss using oral rehydration \nsolution (ORS) along with adequate feeding. \n Calorie-rich, semi-solid, soft diets may be prepared from \na variety of cereals and pulses. Sprouted and cooked grain or \npulses flours are easily digestible and can be used (ARF-given in
|
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] |
pulses flours are easily digestible and can be used (ARF-given in \nguideline 4). Milk may be mixed with cereal and pulse diet. If \nmilk is not tolerated, it may be replaced by an equal volume of \ncurd/yogurt. Mashed vegetables and fruits may be \nincorporated in the diets. Feeding becomes easier after the
|
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incorporated in the diets. Feeding becomes easier after the \ninfection subsides. During recovery, if weight loss is noticed, \nadditional feeds (depending on the child's ability to consume) \nshould be given to meet the extra food requirements for catch \nup growth. Overeating should be avoided not only to prevent
|
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] |
up growth. Overeating should be avoided not only to prevent \noverweight/obesity but also metabolic disorders such as insulin \nresistance, diabetes, PCODs etc. apart from other diet related \nNCDs. Avoid packaged foods \nand foods containing \nexcess oil, salt, sugar, \nadded colors and other \nadditives.
|
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] |
excess oil, salt, sugar, \nadded colors and other \nadditives.\nICMR-National Institute of Nutrition Dietary Guidelines for Indians
|
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] |
39Figure 5.1. Suggested diet for normally nourished physically active children aged 4–6 yrs \nas recommended in ICMR-NIN-RDA\n(The menu is for reference children weighing 18kg and with adequate physical activity)
|
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] |
Note: Energy requirement depends on body weight and physical activity Total calorie from the above diet is 1360 Kcal/day | Total protein provides 13.8% Kcal/day from the suggested diet \nNon-veg items like fish / egg / chicken can be consumed as per social acceptability & availability | Quantities indicated are for raw ingredients
|
[
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In the meal preparation 25g oil and 5g iodized salt can be used | Prefer at least 50% cereal / millet as whole grain \nEvery meal should be accompanied by dal and vegetables | Added sugar must be restricted to less than 5% of daily energy.8–9 am\n1–2 pm\n5pm7–8pm EVENING \nBEVERAGE \n(70 Kcal)BREAKFAST (360 Kcal)\nLUNCH (540 Kcal)
|
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] |
BEVERAGE \n(70 Kcal)BREAKFAST (360 Kcal)\nLUNCH (540 Kcal)\nSoaked & boiled whole \ngrains-50g;\nBoiled red / black beans, \ncowpea / chickpea-20g;\nVegetable chutney-50g;\nNuts-5g\nCereals (preferably \nwhole grain) -60g;\nPulses-20g; or meat\nVegetables-50g; Green \nleafy vegetables-50g;\n(can be used in curries / chutney)\nCurd-75ml / Paneer
|
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] |
(can be used in curries / chutney)\nCurd-75ml / Paneer \nequivalent to 75ml;\nOil-10g; Nuts-10g;\nFruits-end your meal \nwith 50g fruitsCereals-50g;\nPulses-20g;\nVegetables-50g;\nOil-10g;\nCurd-75ml;\nFruits-end your \nmeal with 25g fruitsDINNER (410 Kcal)\n100ml milk100ml milk\nTotal Calorie: ~1370 kcal\nCrude Protein: 46g\nCurd\n75ml
|
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] |
Total Calorie: ~1370 kcal\nCrude Protein: 46g\nCurd\n75ml\nRefer: Annexure I & II for household measuresCurd\n75ml\nICMR-National Institute of Nutrition Dietary Guidelines for Indians\nSource: Nutrient Requirements for Indians 2020
|
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] |
40Figure 5.2. Suggested diet for normally nourished physically active children aged 7–9 yrs \n(The menu is for reference children weighing 25 kg and with adequate physical activity)\nCereals (preferably \nwhole grain) -90g;\nPulses-25g;\nVegetables-100g; Green \nleafy vegetables-50g\n(can be used in curries / chutney) ;\nOil-15g; Nuts-10g;
|
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] |
(can be used in curries / chutney) ;\nOil-15g; Nuts-10g;\nCurd-100ml / Paneer \nequivalent to 100ml;\nFruits-end your meal \nwith 50g fruitsCereals-60g;\nPulses-20g;\nVegetables-100g;\nOil-10g;\nCurd-100ml;\nFruits-end your \nmeal with 50g fruits
|
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] |
Oil-10g;\nCurd-100ml;\nFruits-end your \nmeal with 50g fruits\nNote: Energy requirement depends on body weight and physical activity Total calorie from the above diet is 1710 Kcal/day | Total protein provides 13.8% Kcal/day from the suggested diet
|
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] |
Non-veg items like fish / egg / chicken can be consumed as per social acceptability & availability | Quantities indicated are for raw ingredients \nIn the meal preparation 25g oil and 5g iodized salt can be used | Prefer at least 50% cereal / millet as whole grain
|
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] |
Every meal should be accompanied by dal and vegetables | Added sugar must be restricted to less than 5% of daily energy.\nRefer: Annexure I & II for household measures8–9 am\n1–2 pm\n5pm7–8pm EVENING \nBEVERAGE \n(70 Kcal)BREAKFAST (400 Kcal)\nLUNCH (730 Kcal)\n DINNER (510 Kcal)\nCurd\n100ml 100ml milk\nTotal Calorie: ~1710 kcal\nCrude Protein: 59g
|
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Curd\n100ml 100ml milk\nTotal Calorie: ~1710 kcal\nCrude Protein: 59g\n100ml milk\nSoaked & boiled whole \ngrains -50g;\nBoiled red / black beans, \nlobia / chickpea-20g;\nGreen leafy vegetables-50g;\nVegetables-50g;\nNuts-10g\nCurd\n100ml\nICMR-National Institute of Nutrition Dietary Guidelines for Indians\nSource: Nutrient Requirements for Indians 2020
|
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] |
41\nFigure 5.3. Suggested balanced diet for \nphysically active girls (16–18 years)\n(weighing 56 Kg) (Energy ~2490 Kcal)\nFigure 5.4. Suggested balanced diet for \nphysically active boys (16–18 years)\n(weighing 64 Kg) (Energy ~3300 Kcal)\nICMR-National Institute of Nutrition Dietary Guidelines for Indians\nSource: Nutrient Requirements for Indians 2020
|
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42DURING ILLNESS\n• Feed energy-giving nutrient-rich cereals-pulse \ndiet with milk and mashed vegetables and fruits \nduring recovery and post illness.\n• Feed small quantities at frequent intervals.\n• Give plenty of water and other fluids.EAT IRON-RICH FOODS\n• Plant foods like green leafy vegetables, pulses and dry fruits contain iron.
|
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] |
• Iron is also obtained through meat, fish and poultry products. \n• Vitamin C rich fruits like guava, amla, pineapple and citrus fruits or chutneys \nmade with coriander and green chillies improve iron absorption from plant \nfoods, when consumed as part of a regular meal.\n• Beverages like tea bind dietary iron and make it unavailable. Hence, they
|
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] |
should be avoided for at least an hour before, during or soon after a meal.\nEAT CALCIUM-RICH FOODS\n• Children require higher level of \ncalcium for growth and bone \ndevelopment.\n• Milk, curd, sesame seeds, ragi and \nGLVs like amaranth are good \nsources of calcium. \n• Regular exercise reduces calcium \nloss and strengthens bones.
|
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] |
• Regular exercise reduces calcium \nloss and strengthens bones.\n• Exposure to sunlight (about 30 \nminutes preferably between 11.00 \nam to 2.00 pm) maintains vitamin \nD status which helps in calcium \nabsorption.
|
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] |
43Table 5.1 & 5.2. Median height for age for boys and girls (2–5 yrs) (WHO)\nTable 5.1 Table 5.2\nBoysGirls\nICMR-National Institute of Nutrition Dietary Guidelines for IndiansAge \n(Months)Median \nHeight \n(cm)Age \n(Months)Median \nHeight \n(cm)\n24 87.1 43 100.4\n25 88.0 44 101.0\n26 88.8 45 101.6\n27 89.6 46 102.2\n28 90.4 47 102.8\n29 91.2 48 103.3
|
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26 88.8 45 101.6\n27 89.6 46 102.2\n28 90.4 47 102.8\n29 91.2 48 103.3\n30 91.9 49 103.9\n31 92.7 50 104.4\n32 93.4 51 105.0\n33 94.1 52 105.6\n34 94.8 53 106.1\n35 95.4 54 106.7\n36 96.1 55 107.2\n37 96.7 56 107.8\n38 97.4 57 108.3\n39 98.0 58 108.9\n40 98.6 59 109.4\n41 99.2 60 110.0\n42 99.9Age \n(Months)Median \nHeight \n(cm)Age \n(Months)Median \nHeight \n(cm)
|
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] |
(Months)Median \nHeight \n(cm)Age \n(Months)Median \nHeight \n(cm)\n24 85.7 43 99.7\n25 86.6 44 100.3\n26 87.4 45 100.9\n27 88.3 46 101.5\n28 89.1 47 102.1\n29 89.9 48 102.7\n30 90.7 49 103.3\n31 91.4 50 103.9\n32 92.2 51 104.5\n33 92.9 52 105.0\n34 93.6 53 105.6\n35 94.4 54 106.2\n36 95.1 55 106.7\n37 95.7 56 107.3\n38 96.4 57 107.8\n39 97.1 58 108.4\n40 97.7 59 108.9
|
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] |
37 95.7 56 107.3\n38 96.4 57 107.8\n39 97.1 58 108.4\n40 97.7 59 108.9\n41 98.4 60 109.4\n42 99.0\nhttps://cdn.who.int/media/docs/default-source/child-growth/child-\ngrowth-standards/indicators/length-height-for-age/hfa_boys_2_5_
|
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growth-standards/indicators/length-height-for-age/hfa_boys_2_5_ \nzscoresba2ba0820f064f4abf5915abac01e894.pdf?sfvrsn=4d77e340_9 https://cdn.who.int/media/docs/default-source/child-growth/child-\ngrowth-standards/ indicators/length-height-for-age/hfa_girls_2_5_ \nzscores.pdf? Sfvrsn=9d3a6c08_9
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0.0040308148600161076,
0.002544335089623928,
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0.06366457045078278,
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0.015565857291221619,
0.09499393403530121,
0.08226358890533447,
0.02652786113321781,
0.021317284554243088
] |
44Table 5.3. Median weight (kg) for height (cm) for boys (2–5 yrs) (WHO)\nICMR-National Institute of Nutrition Dietary Guidelines for IndiansHeight \n(cm)Median weight\n(Kg)Height \n(cm)Median weight \n(Kg)Height \n(cm)Median weight \n(Kg)\n65.0 7.4 83.5 11.3 102.0 15.9\n65.5 7.6 84.0 11.4 102.5 16.1\n66.0 7.7 84.5 11.5 103.0 16.2
|
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] |
65.5 7.6 84.0 11.4 102.5 16.1\n66.0 7.7 84.5 11.5 103.0 16.2\n66.5 7.8 85.0 11.7 103.5 16.4\n67.0 7.9 85.5 11.8 104.0 16.5\n67.5 8.0 86.0 11.9 104.5 16.7\n68.0 8.1 86.5 12.0 105.0 16.8\n68.5 8.2 87.0 12.2 105.5 17.0\n69.0 8.4 87.5 12.3 106.0 17.2\n69.5 8.5 88.0 12.4 106.5 17.3\n70.0 8.6 88.5 12.5 107.0 17.5\n70.5 8.7 89.0 12.6 107.5 17.7
|
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] |
82.5 11.1 101.0 15.6 119.5 22.2\n83.0 11.2 101.5 15.8 120.0 22.4\nhttps://cdn.who.int/media/docs/default-source/child-growth/child-growth-standards/indicators/weight-for-length-height/wfh-boys-2-5-zscores.pdf?\nsfvrsn=66c3e6fe_9
|
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] |
45Table 5.4. Median weight (kg) for height (cm) for Girls (2–5 yrs) (WHO)\nICMR-National Institute of Nutrition Dietary Guidelines for IndiansHeight \n(cm)Median weight \n(Kg)Height \n(cm)Median weight\n(Kg)Height \n(cm)Median weight \n(Kg)\n65.0 7.2 83.5 11.0 102.0 15.8\n65.5 7.4 84.0 11.1 102.5 16.0\n66.0 7.5 84.5 11.3 103.0 16.1
|
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79.0 10.0 97.5 14.5 116.0 21.1\n79.5 10.1 98.0 14.7 116.5 21.3\n80.0 10.2 98.5 14.8 117.0 21.5\n80.5 10.3 99.0 14.9 117.5 21.7\n81.0 10.4 99.5 15.1 118.0 22.0\n81.5 10.6 100.0 15.2 118.5 22.2\n82.0 10.7 100.5 15.4 119.0 22.4\n82.5 10.8 101.0 15.5 119.5 22.6\n83.0 10.9 101.5 15.7 120.0 22.8
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82.5 10.8 101.0 15.5 119.5 22.6\n83.0 10.9 101.5 15.7 120.0 22.8\nhttps://cdn.who.int/media/docs/default-source/child-growth/child-growth-standards/indicators/weight-for-length-height/wfh-girls-2-5-zscores.pdf? \nsfvrsn=3dc8f085_9
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46\nPOINTS TO REGISTER\n• Include pulses, nuts, oilseeds, vegetables, seasonal fruits, \neggs and flesh foods in regular diet.\n• Give adequate milk or curd or yogurt to children and \nadolescents.\n• Promote physical activity and appropriate life style practices.\n• Discourage overeating as well as indiscriminate dieting.
|
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] |
• Discourage overeating as well as indiscriminate dieting.\n• Restrict consumption of foods high in fat, salt and sugar and \nultra-processed foods.\n• Include more fibre-rich foods such as whole grains, millets, \npulses, nuts and vegetables in the diet.
|
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] |
47·Include fresh vegetables and fruits, which are store houses of \nmicronutrients. Fresh fruits are nutritionally superior to \nfreshly prepared fruit juices.\n·Fruits and vegetables are sources of phytonutrients and fibre \nwhich are of vital health significance.\n·They are also sources of prebiotics and thus help in
|
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·They are also sources of prebiotics and thus help in \nimproving intestinal flora and gut health.\n·They enhance immune function and reduce the risk of \ninfections.\n· They help in prevention of micronutrient malnutrition and \ncertain chronic diseases such as HTN, CHD, stroke, DM, \ncancer, etc.
|
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] |
certain chronic diseases such as HTN, CHD, stroke, DM, \ncancer, etc.\nWhy should we eat vegetables, green leafy vegetables and \nfruits? \n Fresh vegetables and fruits are sources of micronutrients, \nphytonutrients, bioactive substances and fibre. The \nmicronutrients present are minerals and vitamins and the
|
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micronutrients present are minerals and vitamins and the \nmacronutrients present are complex carbohydrates and fibre \nand hence adequate intake of these promote health. Most \nvegetables (<20 Kcal/100g raw) and fruits (<60 Kcal/100g) \nprovide very low calories, whereas some roots/tubers such as
|
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provide very low calories, whereas some roots/tubers such as \npotato, sweet potato, tapioca and yam (70–100 Kcal/100g \nraw) as well as fruits like banana are rich in starch, which provide \nenergy in good amount. Leafy vegetables also provide \ncarotenoids, iron, folate, calcium and other important nutrients. Prebiotics present
|
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] |
in various vegetables and \nfruits induce favorable \nc h a n g e s i n t h e g u t \nmicrobiota (microbes) and \nenhance microbial diversity \nwith beneficial effect on \nhealth.\nVegetables- A rich source of vitamins and minerals \n•Vitamins- vitamin A, vitamin C, and vitamin E, some B \nvitamins such as folate.
|
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vitamins such as folate.\n•Minerals- iron, copper, zinc, calcium, magnesium and \npotassium. \n• Phytochemical compounds (carotenoids, alkaloids, \nterpenoids, flavonoids, phenolics and bioactive peptides).\n• Antioxidants \n• High-fibre content\n• Low in fat and calories-prevents overweight\n In India, intake of vegetables and fruits is extremely low.
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] |
In India, intake of vegetables and fruits is extremely low. \nPeople in India eat merely 100g to 200g of vegetables and \nfruits per day while the recommendation is 500g per day. \nIntake of recommended amount of vegetables and fruits \ndecrease the risk of chronic NCDs such as diabetes,
|
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] |
decrease the risk of chronic NCDs such as diabetes, \nhypertension, stroke, coronary heart disease and cancer.The micronutrients present are \nminerals and vitamins whereas, \nthe macronutrients present are \ncomplex carbohydrates and fibre \nand hence adequate intake of \nthese promote health.Eat\x01plenty\x01of\x01vegetables\x01and\x01legumesGUIDELINE\x016\n\x01\x01RATIONALE
|
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\x01\x01RATIONALE\nVegetables\x01and\x01green\x01leafy\x01vegetables\x01provide\x01several\x01\nvitamins\x01and\x01minerals\x01and\x01offer\x01protection\x01from\x01\nmicronutrient\x01deficiencies\x01and\x01various\x01diseases.\nICMR-National Institute of Nutrition Dietary Guidelines for Indians
|
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48What are microgreens? \n Microgreens are young, tender plants of herbs, \nvegetables or even grains, with just one to two sets of leaves. \nAlternatively, microgreens are young plants that are harvested \nwith in a week to ten days after sowing the seeds. Microgreens \nare rich sources of nutrients such as amino acids, fatty
|
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are rich sources of nutrients such as amino acids, fatty \nacids, micronutrients and various bioactive \ncompounds and phytochemicals. These are \nemerging functional foods which when \nconsumed even in small quantity have the \npotential to prevent various deficiencies and \ndiseases. These microgreens can be used in
|
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] |
diseases. These microgreens can be used in \nsalads, soups, sandwiches and minimally \nprocessed dishes to embellish various \nrecipes/cuisines. \n Research on microgreens shows that they \nare high in aliphatic glycosylates, polyphenols and \nserve as dietary carriers to provide naturally occurring
|
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] |
serve as dietary carriers to provide naturally occurring \nantioxidant compounds with strong antioxidant capacity e.g. \namaranth, basil, mustard, peas, parsley, beet, coriander, \nbroccoli, celery, etc. The microgreens of red cabbage have been \nshown to modulate the lipid profile favorably and that of \nfenugreek show anti-diabetic activity.
|
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fenugreek show anti-diabetic activity. \nWhat functions do the nutrients and phytonutrients in \nvegetables and fruits perform in our body?\nIron is an essential element necessary for the formation of \nhemoglobin, the red pigment present in the red cells of blood. \nHemoglobin plays an important role in the transportation of
|
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] |
Hemoglobin plays an important role in the transportation of \noxygen to the tissues. Reduction in hemoglobin in blood leads \nto anemia, a condition characterized by paleness and easy \nfatigue and increased susceptibility to infections. Iron is \navailable in plenty in green leafy vegetables, but the absorption
|
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] |
available in plenty in green leafy vegetables, but the absorption \nis limited. Vitamin C rich foods like guava or orange must be \nconsumed after meals to improve iron absorption.\nVitamin A: Carotenoids (precursors of vitamin A) are plentiful in \nfruits and vegetables that are green or deep yellow / orange in
|
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] |
fruits and vegetables that are green or deep yellow / orange in \ncolour, such as green leafy vegetables, carrots, tomatoes, \ncapsicum, orange-flesh, sweet potatoes, papaya, mango, etc. This fat-soluble vitamin is necessary for clear vision (even in \ndim light) and for maintenance of the integrity of epithelial
|
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] |
dim light) and for maintenance of the integrity of epithelial \ntissues. In vitamin A deficiency, the white of the eye \n(conjunctiva) loses its luster, becomes dry and could manifest \nas Bitot's spots (foamy white patches). In severe vitamin A \ndeficiency, the black area of the eye (cornea) gets
|
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] |
deficiency, the black area of the eye (cornea) gets \nulcerated, leading to irreversible blindness in young \nchildren. Vitamin A also has a role in maintaining \nresistance of the body to common infections. \nVitamin C is abundantly available in fresh \ncitrus fruits, guava, amla and certain \nvegetables such as tomatoes. Vitamin C is an
|
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] |
vegetables such as tomatoes. Vitamin C is an \nessential nutrient required for healthy bones \nand teeth. It also promotes iron absorption. \nVitamin C deficiency is characterized by \nweakness, bleeding gums and defective bone \ngrowth. However, it is very susceptible to destruction \nby atmospheric oxidation. It is for this reason that when
|
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by atmospheric oxidation. It is for this reason that when \nvegetables become dry and stale or cut and exposed to air or \ncooked and consumed, most of the vitamin originally present \nin destroyed.\nFolates / Folic acid: Green leafy vegetables are good sources of \nfolates. It is a B vitamin essential for multiplication and
|
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folates. It is a B vitamin essential for multiplication and \nmaturation of red cells in our body and its deficiency also leads \nto anemia. Folic acid intake during pregnancy prevents neural \ntube defects in the fetus. It also promotes the birth weight of \ninfants. Folic acid deficiency increases homocysteine levels in
|
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] |
infants. Folic acid deficiency increases homocysteine levels in \nblood, thereby increasing the risk of stroke and heart disease. \nCalories: Many of the vegetables and fruits have low calories \n(<20 Kcal/100gm). Large intake of such vegetables and fruits \ncan help in reducing calories in diet and help in obesity
|
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can help in reducing calories in diet and help in obesity \nmanagement. On the other hand, vegetables like colocasia, \npotato, tapioca, yam, sweet potato and fruits like banana, \navocado, pear and mahua (buttercup) have 70 to 100 or more \nthan 100 Kcal per 100g and should be consumed in moderate \namounts.
|
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] |
than 100 Kcal per 100g and should be consumed in moderate \namounts.\nPhytonutrients: Vegetables provide phytonutrients and are of \nconsiderable health significance. Among these, dietary fibre, \nICMR-National Institute of Nutrition Dietary Guidelines for Indians
|
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] |
49antioxidants and other bio-active constituents require special \nmention. These phytonutrients delay the effects of ageing and \nprevent diseases such as cardio-vascular diseases, stroke, \ndiabetes and cancer.\nDietary fibre: Fresh fruits and vegetables are rich sources of \ndietary fibre. Dietary fibre is important for proper bowel
|
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] |
dietary fibre. Dietary fibre is important for proper bowel \nfunction and reduces constipation and risk of developing piles. \nIt also reduces the absorption of cholesterol, and has a \nprotective role in coronary heart diseases, diabetes and obesity. \nThe protective role of dietary fibre against colon cancer has \nlong been recognized.
|
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] |
long been recognized.\nAntioxidants: Vegetables and fruits are rich sources of \nantioxidants and restrict the damage to cell and cellular \ncomponents. Raw and fresh vegetables like green leafy \nvegetables, carrots, fresh fruits including citrus and tomatoes \nhave been identified as good sources of antioxidants. Vitamin C
|
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] |
have been identified as good sources of antioxidants. Vitamin C \nand carotenoids that are present in these vegetables are also \npotential antioxidants. Different colored vegetables provide \ndifferent antioxidants. Green and orange colored vegetables \nprovide beta-carotene, red vegetables provide lycopene, deep
|
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provide beta-carotene, red vegetables provide lycopene, deep \nred ones provide battalions, blue and purple ones provide \nanthocyanins, etc. Vegetables and fruits play a major role in \nprotecting from certain diseases, such as damage to blood \nvessels, cancer, inflammatory joint diseases, asthma and \ndiabetes.
|
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vessels, cancer, inflammatory joint diseases, asthma and \ndiabetes.\nHow much fruits and vegetables should one consume?\n Taking into consideration the nutrient requirements, it is \nrecommended that every individual should consume at least
|
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] |
recommended that every individual should consume at least \n400g of vegetables (GLV: 100g; Other vegetables: 250g; Roots and Tubers: 50g) and 100g of fresh fruits every day. During \npregnancy, requirements of iron and folic acid are higher and \ntherefore pregnant women should consume an additional
|
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] |
therefore pregnant women should consume an additional \n100g of leafy vegetables daily. Intake of tubers such as potato, \nyam, colocasia and cassava must be restricted.\nWhich vegetables and fruits should be preferred?\n We should consume fresh, locally available and \npreferably seasonal vegetables and fruits. These have higher
|
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] |
preferably seasonal vegetables and fruits. These have higher \nlevel of micronutrients and are also tastier. However, no single \nfruit or vegetable provides all the nutrients one needs. The key \nlies in eating a variety of them and with different colors. Include \ncommonly consumed leafy greens, tomatoes, berries and
|
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commonly consumed leafy greens, tomatoes, berries and \nother vegetables, apart from those which are yellow, orange, \nred, deep red and purple. Colored citrus fruits, being vitamin C \nrich enrich the diets significantly. Root vegetables like carrots, \nradish, beetroot, knol-kohl, and turnip should be preferred to
|
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] |
radish, beetroot, knol-kohl, and turnip should be preferred to \ntubers like potato, yam, colocasia and cassava.\nHow to prevent cooking losses?\n Vegetables should be washed before cutting or peeling to \nprevent nutrient loss. Further, proper methods of cooking \nshould be adopted to reduce the losses. Nutrient loss is high
|
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] |
should be adopted to reduce the losses. Nutrient loss is high \nwhen the vegetables are washed after cutting or when they are \ncut into small pieces for cooking. \nRoot vegetables like carrots, radish, \nbeetroot, knol-kohl, and turnip \nshould be preferred to tubers like \npotato, yam, colocasia and cassava.
|
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] |
potato, yam, colocasia and cassava.\nICMR-National Institute of Nutrition Dietary Guidelines for Indians
|
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] |
50\nPOINTS TO REGISTER\n·Include fresh vegetables and green leafy vegetables in \ndaily diet.\n·Incorporate GLVs in complementary feeds of infants. \n·Eat a variety of vegetables and fruits in all your meals in \nvarious forms (raw salad, curry, dry cooked vegetables, \nsoups, as raita mixed with curd or added to pulse and \ncereal preparations).
|
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cereal preparations).\n·Increase intake of vegetables and fruits during pregnancy.\n·Prefer root vegetables to tubers.
|
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] |
51·Fats are also known as 'lipids'.\n·There are three types of fatty acids (FA) in our diets, \nsaturated fatty acids (SFA), mono unsaturated fatty acids \n(MUFA) and poly unsaturated fatty acids (PUFA).\n·Our body can synthesize SFAs, MUFAs besides obtaining \nthem from the diet, while the PUFAs, namely, linoleic acid
|
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] |
them from the diet, while the PUFAs, namely, linoleic acid \n(also known as n-6 or omega 6 or LA) and alpha linolenic \n(also known as n-3 or omega 3 or ALA) cannot be \nsynthesized. Hence, n-6 and n-3 are termed essential fatty \nacids (EFAs). \n·Our body depends on dietary sources for n-3 and n-6 FA as \nthey are not made in our body.
|
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] |
they are not made in our body. \n·High intake of saturated fats (SF) enhances calorie intake \nand increases the risk of heart diseases and stroke. \n·Trans fats (TF) are harmful and should be avoided.\n·Intake of oils and fats should be in moderation. Cooking \nmethods such as sautéing, steaming, grilling, boiling or
|
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] |
methods such as sautéing, steaming, grilling, boiling or \nbaking should be used instead of frying.·To enhance nutrition and flavor, \noilseeds and nuts-paste \n(wholesome and nutritious) can be \nused in place of extracted refined \noils/fats. \nWhy do we need fats/oils?\n·Lipid or fatty acids perform several important physiological
|
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] |
·Lipid or fatty acids perform several important physiological \nand metabolic functions in the body. \n·Lipids constitute major components of many hormones \nand cell membranes along with proteins and are involved in \nmany important cell-signalling functions and gene \nexpression. \nWhat are the components of fat?
|
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] |
expression. \nWhat are the components of fat?\n Fatty acids are the simplest types of lipids. Triglycerides, \nphospholipids, glycolipids and cholesterol are all lipids. \nFatty acids : All fats in foods provide mixtures of three types of \nfatty acids (SFA, MUFA, PUFA), which are the ‘building blocks’ of
|
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] |
fatty acids (SFA, MUFA, PUFA), which are the ‘building blocks’ of \nfats. Fatty acids are the primary constituents of all dietary fats in Use\x01oils/fats\x01in\x01moderation;\x01choose\x01a\x01\nvariety\x01of\x01oil\x01seeds,\x01nuts,\x01nutricereals,\x01\nand\x01legumes\x01to\x01meet\x01daily\x01needs\x01of\x01\nfats\x01and\x01essential\x01fatty\x01acids\x01(EFA)\nTrans fats (TF) are \nharmful and should
|
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Trans fats (TF) are \nharmful and should \nbe avoided. GUIDELINE\x017\n\x01\x01RATIONALE\nUsing\x01a\x01diverse\x01variety\x01of\x01oil\x01seeds,\x01nuts\x01and\x01 whole\x01grains,\x01provides\x01\na\x01balance\x01of\x01all\x01fatty\x01acids\x01(lipids).\x01Refined\x01or\x01extracted\x01oils\x01are\x01\nprocessed\x01products;\x01hence\x01it\x01is\x01best\x01to\x01use\x01them\x01in\x01moderation.
|
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processed\x01products;\x01hence\x01it\x01is\x01best\x01to\x01use\x01them\x01in\x01moderation.\nICMR-National Institute of Nutrition Dietary Guidelines for Indians
|
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52the form of triglycerides. Based on their structure, fatty acids \nare broadly grouped as saturated fatty acids (SFA), \nmonounsaturated (MUFA) and polyunsaturated (PUFA). \nCoconut oil, palm oil, ghee, butter, lard, tallow, milk, milk \nproducts and meat contain SFA. \n Cholesterol is found only in animal-source foods.
|
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] |
Cholesterol is found only in animal-source foods. \nCholesterol is synthesized in the liver from carbohydrates and \nfats in our diet. Liver cholesterol synthesis increases when the \ncholesterol intake in our diet is low; and the synthesis is \nsuppressed when our intake is increased. Cholesterol is carried
|
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] |
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