St.
JOSEPH’S COLLEGE FOR WOMEN (A) VISAKHAPATNAM
Reaccredited by NAAC ISO 9001:2015
Certified Institution
DEPARTMENT OF BIOCHEMISTRY
IN COLLABORATIONWITH IQAC
Invitation
INTERNATIONAL NUTRITIONAL WEBINAR 2K22
Lecture series for a
National Nutritional week
Date- 1st
September, 2022 Time- 6 to 8 PM
Mode –
Google meet
Program sheet
|
Time |
Event |
|
6.0
to 6.02 |
Welcoming
note- Dr P. Mary Anupama |
|
6.02
to 6.05 |
Prayer
song- Miss Gracy |
|
6.05
to 6.10 |
Rationale-
Dr P. Mary Anupama |
|
6.10
|
Introduction
to chief guest- Dr Mousami Shnakar Addala |
|
6.15 |
Inaugural
lecture- - Unveil your Potential with Good Nutrition Dr
P. Kanchana, Head, Department of Biochemistry, St. Francis College for Women,
Hyderabad |
|
6.55 |
Q
and A session- Dr Mousami Shankar Addala |
|
7.0
Introduction to |
Mrs
G. Vasudha, Clinical nutritionalists, founder VG Nutriment by Dr Mousami
Shankar |
|
7.03
pm |
Lecture
by Mrs Vasudha |
|
7.40pm |
Q
and A session and sharing of feedback form |
|
7.45
pm |
Closure
for the Day 1 |
RATIONALE
Very
good evening to our Principal Dr Sr Shyji, Vice principal, Sr Hema, chief guest for today’s Program, Dr P.
Kanchana, Head, Department of Biochemistry, St. Francis College for Women,
Hyderabad, Heads of the departments, Faculties, research scholars and my dear
students, a very good evening to one and all
In India, the first week of September is celebrated as
National Nutrition Week. The purpose of this week is to raise awareness among
the general public about the value of healthy eating practices and proper
nutrition for upholding a healthy lifestyle. A balanced diet and an active,
healthy lifestyle are required for this. The government launches programmes to
promote nutrition awareness throughout this week.
Significance
In order
to keep this cycle under control, well-balanced and nutritious food is crucial.
Nutrition is at the centre of our daily life. The Food and Nutrition Board of
the Government of India’s Ministry of Women and Child Development organises an
annual week-long celebration of National Nutrition Week to inform people about
this basic phenomenon. A balanced diet full of essential nutrients is essential
for healthy development and function. A healthy
diet is a mainstay for maintaining a healthy body in long run. It can help
prevent various chronic diseases and improve the quality of life for people
with diabetes and other non-communicable diseases. However, as people get
older, their dietary requirements also change.
NUTRITION WEEK CELEBRATIONS-DAY 1
SPEAKER: DR. P.
KANCHANA MA’AM
TOPIC: UNVEIL YOUR POTENTIAL WITH GOOD
NUTRITION.
•Why is it important to eat healthily:
-The best way to live a healthy life is to eat a
balanced diet
-To provide nutrients that your body needs to
function.
-To give you more energy and alertness throughout the
day.
-To prevent diseases and sickness ( diabetes, obesity,
Anemia and Cancer).
•Fasting and its effects:
-when a person
is fasting the blood glucose
level, and metabolism (how much energy it needs to function) lowers.
-Causes us to burn less energy
(fewer calories) and can lead us to gain weight when we eat our usual amount
of food.
-leaves us with little energy because the body has run out of the fuel we get from food.
•“Women need fewer calories than men” but
in many cases, they have higher vitamin and mineral needs.
-Adequate
intake of calcium,
iron and folic
acid is of special importance for women.
-due to hormonal changes associated with
menstruation and child-bearing, women are more susceptible than men to weakened bones and osteoporosis.
• Potatoes, bread, pasta and rice are fattening:
-there is no proof that carb-rich foods are more
likely to make us gain
weight than any other food.
-It is an excess of calories that makes us pile o the
pounds.
-In fact, it is the fat we add to carbs that boosts
the calorie content for eg: butter, cream etc.
•
Skipping
meals help you reduce weight:
-people who skip a meal because they are not hungry can later gorge
on high-calorie, nutrient-poor snacks between meals.
-skipping meals can also cause
low sugar levels
to fall too low; then when
you do eat a big meal they can surge too high.
-skipping meals, paradoxically can also suppress
appetite.
• Low-fat foods will always help you lose weight:
-foods which are described as ‘low-fat’ or ‘fat-free’ aren’t
automatically low in calories or calorie-free.
-some low-fat products
may actually be higher in calories than standard
products.
•
NUTRITION LABEL:
1.
Start
with the serving size
2.
Compare
the total calories to your individual needs.
3.
Percent
daily values be a guide.
4.
Choose
low in saturated fat, added sugars, and sodium.
5.
Get
enough vitamins, minerals and dietary fibre.
6.
Consider
the additional nutrients.
• TERMS IN NUTRITION LABEL:
-A food with 5% or less of a nutrient is low in that nutrient.
-A food with 10%—19% of a nutrient is a good source of
that nutrient.
-A food with 20% or more of a nutrient is high in that
nutrient.
• Foods with more than one ingredient must have an ingredient list
on the label. Ingredients
are listed in descending order by weight. Those in the largest amounts are listed first. This information is particularly helpful
to individuals with food sensitivities and food allergies, those who
need to avoid certain ingredients or people who prefer a vegetarian eating
style.
• SUGGESTIONS FOR A HEALTHY DIET:
-stay away from sweetened bottle drinks, especially sodas.
-include things in your diet like negative calorie
foods eg; tomatoes and
watermelons.
-Increase fibre intake.
-Watch what you eat.
-Eat when you are hungry.
-Go easy on tea and coffee.
-Fix the time to eat meals and stick to it daily.
-Eat only fresh fruits, not preserved fruit juices.
GUEST SPEAKER: G.
VASUDHA MA’AM
TOPIC: MAHILA SWASTHYA (WOMEN HEALTH)
@ CHILD NUTRITION:
Complete nutrition at the initial stage;
Development: Exclusive breastfeeding for 6 months.
Macro-micro nutrients: for
ideal growth- Traditional home foods compliment with breastfeeding.
ANTHOCYANIN Phytochemical for brain development; memory boosting foods (Fatty fish, Blueberries, Turmeric, Broccoli etc).
@ TEENAGE NUTRITION:
Fruits and vegetables every day.
1,300
milligrams (mg) of calcium daily.
Protein
to build muscles and organs.
Whole
grains for energy.
Iron-rich foods. o Limiting fat.
@AVOID DURING THIS STAGE:
-JUNK FOODS
-SCREEN TIME
-PACKAGED FOODS.
[ restricts daily necessary nutrients]
@ MOTHERHOOD AND NUTRITION
FOLIC ACID: REDUCES THE RISK OF SPINE
AND BIRTH DEFECTS.
SOURCES: broccoli, brussels sprouts,
peas, chickpeas, leafy vegetables, kale etc.
Qo POSTPARTUM NUTRITION:
Watch what you’re adding for weight loss;
1.
Quality
2.
Quantity.
3.
Watch salt intake.
4.
Watch for oil usage.
[Compliment with exercise 5 times a
week]
@ FORTY PLUS & NUTRITION:
45-50 years- menopause
1,200 milligrams of calcium daily,
paired up with
1,000 international units of
vitamin D.
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