Train the Trainers

Module 1 – Teachers

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Learning Objectives

What is
Nutrition and
Positive
Your Health
Nutrition?

Nutrition and Nutrition and

Your Immunity Your Brain

1
 What Is Positive Nutrition?

Positive Nutrition fulfills all

nutritional requirements of a body
– Nothing less, nothing more

• Nutrition is the single most important

factor that we could control for our
health and wellbeing.
• Healthy nutrition is more important
than medicines that any doctor could
prescribe.
• Nutrition alone could be used to alter
or reverse diseases including even
chronic ones.

Source: European Journal of Nutrition, Washington State University 2

 Seven Steps To Your Health, Starting Today!
1 Eat a mindful, 2 Eat a rainbow of 3 Avoid processed/
balanced diet. fruits and veg. preserved foods.

4 Eat before extreme 5 Drink enough water 6 Get enough sleep 7 Exercise regularly
hunger and cravings. every day. and reduce stress. and stay active.

3
 1
A Nutritious Diet Must Include All Food Groups

Macronutrients Micronutrients
CARBOHYDRATES VITAMINS and
(including Fiber) MINERALS
Provide energy to the Help cell function,
body growth, immunity &
overall development
FATS
Help development of
the Nervous System
Spices
SPICES
PROTEINS
Keep the body and the
Help growth and build
mind healthy and help
a healthy body
boost immunity

Source: Cleveland Clinic, Ethiopian Ministry of Health, Harvard School of Public Health (1 2 3 4), Mayo Clinic (1 2), Medline (1 2 3 4), University of
Michigan, US National Center for Complementary and Integrative Health, Washington State University 4
 1
Kids’ Healthy Eating Plate

Healthy Oils From

Plants, Nuts, and
Fish. (Too Much Fat Drink Plenty of Water
Can Be Harmful)
MILK
Plenty of Fruits and
Vegetables (Limit Whole Grains that are
Potatoes and Fruit Minimally Processed
Juice)
Healthy Plant Based
Staying Active is Proteins (Limit Meat
Equally Important Consumption)

A healthy plate includes all food groups in proportion.

Source: Harvard School of Public Health 5

 1
Traditional Indian Thalis

• Indian culinary
traditions are balanced,
with nutritionally rich
Thalis in all regions/
states.
• Locally grown and
seasonal flora and
fauna, cooked in local
recipes add to
nutritional
wholesomeness.

Source: Columbia University, CSIR, Indian Institute of Public Health, Journal of Ethic Foods,
University of Chicago, UNSW Australia, Yale Journal of Biology and Medicine 6
 Eat A Rainbow

• Each color depicts a

different micronutrient
with a different benefit.
• No color is inferior or
superior, however it’s
important to Balance
all the Colors.
• A rainbow minimizes
the risk of chronic
diseases.
• Seasonally grown and
local fruits and
vegetables are
especially beneficial.

Source: Amer J of Phytomedicine & Clinical Therapeutics,

Amer Soc for Nutrition, Harvard SPH, U of Mauritius 7
 2
Each Color Is For Different Micronutrient(s)
• Reduces risk of cancer and heart disease.
RED Vitamin A & C, manganese,
• Increases immunity and reduces inflammation.
antioxidants (quercetin, lycopene)
• Helps eye, skin, and hair health.

GREEN Vitamin K & B, folate, • Promotes eye, lung, liver health and healthy cell.
potassium, antioxidants (chlorophyll, • Reduces risk of cancer.
carotenoids, lutein) • Increases blood clotting. Lowers blood pressure.

YELLOW/ ORANGE Vitamin C, A, & • Reduces risk of cancer and heart disease.
B6, potassium, folate, antioxidants • Promotes eye/skin/hair health.
(b-carotene, lutein, a-carotene) • Increases immunity and decrease inflammation

PURPLE Different B-vitamins, • Reduces risk of cancer and heart disease.

antioxidants (anthocyanins, • Protects cells from damage and prevents aging.
resveratrol, flavonoids) • Improves memory.

• Lowers cholesterol.
WHITE/ BROWN Vitamins C & K,
• Promotes eye, skin and bone health.
folate, potassium, antioxidants
• Reduces risk of cancer and heart disease.
(allicin, quercetin, anthoxanthins)
• Protects cells from damage. Increases immunity.

Source: American Heart Association, American Journal of Phytomedicine and Clinical Therapeutics, American Society for Nutrition, European Journal of
Nutrition, Harvard School of Public Health, Iranian Journal of Public Health, Journal of Nutrition and Metabolism 8
 2
Spices Add A Lot Of Benefits To Positive Nutrition

Spices have complex combinations with synergistic effects

Keep blood sugar levels in check

Boost heart health

Provide Pain relief

Fight inflammation and reduces cellular damage

Contain bioactive compounds that help digestion

Reduce foodborne illnesses

Prevent asthma, allergies, and other respiratory issues

Contain immunity-boosting antioxidants

Source: Central Michigan U, CFTRI, Current Cardiology Rev, Intl J of Preventive Medicine, J of Traditional & Complementary Medicine, Kingston U, Korea
Food Research Inst, Mohanlal Sukhadia U, National Cancer Institute, NBRI, Tehran U of Medical Sc, U of Bologna, U of Pretoria, Youjiang Medical U 9
 3
Avoid Processed, Packaged And Fast Foods

Freshly Prepared/ Natural Foods Processed/ Packaged/ Fast Foods

• Foods with little or no pre-processing, • Highly processed foods far from their
including fruits and vegetables. natural state, including junk/ fast food.
• They are nutrient-dense, rich in • They are calorie-dense, nutrient-poor,
vitamins, minerals, fibers and healthy
fats. low in vitamins, minerals, and fiber.
• No unnecessary sugar or salt. • Contain added sugar, salt, unhealthy
fats such as trans-fat, and other
• Washing, cutting, freezing, or cooking preservatives, often artificial.
can be helpful and healthy.
Source: CRESS, Foods Journal, Kaiser Permanente Journal (1 2), Nutrient Science Solutions, South China Agricultural University, University of Konstanz,
University of Navarra 10
 3
Avoid Foods With Synthetic Preservatives

Always Check Labels • Chemical / synthetic preservatives are frequently

added to packaged and other foods:
for Ingredients
o For increasing shelf life by preventing bacterial
contamination.
o To make food distribution more convenient.
o To make the food-colour appealing.
• Preservatives as additives may alter gut bacteria,
potentially leading to chronic diseases.
• Not all preservatives are bad for health.
o Good preservatives include salt, sugar, spices,
oils and other natural preservatives.
• Always check food labels of packaged foods to
ensure there are no synthetic preservatives.

Source: National Research Council (US) Committee on Diet, Nutrition, and Cancer, New York University, Frontiers in Immunology, University of Alberta,
University of Rome Tor Vergata, University of Surrey, 11
Learning Objectives

What is
Nutrition and
Positive
Your Health
Nutrition?

Nutrition and Nutrition and

Your Immunity Your Brain

12
 Poor Diet Is One Of The Biggest Killers In India
Deaths per 100,000 by Deaths per 100,000 due to Diseases Caused by
Risk Factor (2019, India) Dietary Risks (India) Dietary Risks (India)

84.61
Air Pollution 119.7 78.74
72.01 89.4
%
High Blood 63.16 20.1%
105.8 18.4%
Pressure
16.2%
Tobacco 88.4 13.9%

Dietary Risks 84.6 6.3%

4.3%

2004 2009 2014 2019 Cardiovascular Diseases

High FPG* 80.7 Diabetes & Kidney Diseases
Percent of Total Deaths Cancer, Tumor and Others

* Fasting Plasma Glucose – An indicator of Diabetes/ Pre-diabetes

Source: Institute for Health Metrics and Evaluation, University of Washington 13
 Malnutrition Adversely Impacts Most Body Systems…

Poor Vision
Poor Cognitive Function,
Poor Dental Health, Loss of Memory, Anxiety,
Asthma, Sleep Apnea Learning Problems, Increased
Risk of Stroke, Depression
Weak Immune System,
Autoimmune Diseases
Hypertension (Blood
Pressure), Heart Disease
Obesity, Wasting

Non-Alcoholic Fatty Liver

Gastroesophageal Reflux
Disease, Peptic Ulcer
Osteoporosis, Arthritis

Type-2 Diabetes (Sugar) Poor Gut Health, Chronic

Constipation
Poor Appetite and Digestion

Source: American Journal of Lifestyle Medicine, Center for Disease Control, Eat This Not That, Global Nutrition Report, LANCET, Poznań University of Life
Sciences, Seoul National University, University of Navarra, University of Pavia, Uppsala University, World Health Organization 14
 …And Leads To Multiple Life-Long Health Problems
Examples of Malnutrition
Causes of Preventable Cancers
Driven Health Problems

Several Types of Cancer

Worsened Quality of Life Others

12%
Stunting and Wasting for Children

Slower Wound Healing Smoking

45%
Eating Disorders Poor
Nutrition
Metabolic Diseases *
43%
Many Other Chronic Illnesses

Overall Lower Life Expectancy * Excess body weight, alcohol consumption, poor nutrition,
and physical inactivity

Source: American Cancer Society, American Journal of Lifestyle Medicine, Center for Disease Control, Eat This Not That, Global Nutrition Report, LANCET,
Poznań University of Life Sciences, Seoul National University, University of Navarra, University of Pavia, Uppsala University, World Health Organization 15
 Positive Nutrition Is The Right Answer
1 Leads to an overall 2 Develops sharper 3 Supports a strong
healthy growth. brain and memory. immune system.

4 Improves gross and 5 Leads to stronger 6 Reduces risk of 7 Maintains a healthy

fine motor skills. systems and organs. lifestyle diseases. gut (microbiome).

16
 We Are What We Eat
Our appearance and mood are Balanced diet leads to better physical
dependent on what we eat. health and mental wellbeing.

Eat Bad Look Bad Eat Good Look Good

Feel Bad Feel Good

Source: International Journal of Clinical Pediatric Dentistry, EMBO Reports, Ludwig-Maximilians University of Munich,
Poznan University of Medical Sciences, SISSA (1 2), United Nations 17
Learning Objectives

What is
Nutrition and
Positive
Your Health
Nutrition?

Nutrition and Nutrition and

Your Immunity Your Brain

18
 Nutrition Is Important To Life-Long Brain Development
Brain and

Before Birth
Childhood is the most critical
nervous
system begin time for brain development
to develop Coordination

Birth to Two Years

of senses
and
Initiation of responses Thought

Two to Seven Years

Development process
Object
Conversation

Seven to 11 Years
Permanence Focus

Hierarchical Mind applied

Inability to

Age 11 Onwards
classification to abstract
understand
that actions ideas
are Mind applied
reversible to concrete Logical,
events systematic
Egocentrism thinking

Source: Harvard Medical School (1 2), Journal of Pediatrics, Nature (1 2), University of California Los Angeles, University of Western Australia, Mayo Clinic 19
 Brain Needs Positive Nutrition Till Age 25 And Beyond
An expectant mother ’s Nutrition for toddlers, from Brain keeps developing till
nutrition is very important breast or cow-milk, supports 25. Nutrition during youth is
because it shapes physical brain development through a related to cognitive
and mental health of the baby process called Myelination outcomes. Iron deficiency
throughout life. and impacts many skills. can esp. be a risk.
Changing Contrast with Age

School Language
Performance Development

IQ Scores Fine Motor Skills

Behavioral Faster/ More

Development Organized Brain

Source: Prenatal development of the human brain showing a series of embryonic and fetal stages. (Adapted from Cowan, 1979), Additional references,
Nutrition and Developing Brain, Lise Elliott’s What’s Going on in there? 20
 Nutritional Interventions Show Immediate Results
Brain image of a 10-Month-old child over a 90 day period

Before After

Source: Life Science Journal 21

Learning Objectives

What is
Nutrition and
Positive
Your Health
Nutrition?

Nutrition and Nutrition and

Your Immunity Your Brain

22
 Nutrition Leads To Immunity Via Gut Microbiome

Positive
Nutrition

Optimum Virtuous Diverse Gut

Health Cycle Microbiome

Improved
Immunity

Source: Immunity, Journal of Immunology, Nature (1 2), University of California Los Angeles, University of Southampton, Weizmann Institute of Science 23
 Nutrition, Microbial Health And Immunity Are Linked

Positive Impact on Health

High
Traditional
High interaction
and
microbial with the
natural
diversity immune
foods
system

Negative Impact on Health

Low
Packaged
Low interaction
and
microbial with the
processed
diversity immune
foods
system

Source: Immunity, Journal of Immunology, Nature (1 2), University of California Los Angeles, University of Southampton, Weizmann Institute of Science 24
 Preservatives Are Particularly Harmful For Microbes
Some foods with preservatives
• Chemical Preservatives accumulate in
our body over time.
o Long-term effects continue even
after we stop consuming them.
• Preservatives are generally known to:
o Transform into carcinogens after
interacting with gastric acids.
o Kill both good and bad gut
microbes.
o Cause stress on microbes,
causing them to produce toxins.
• Even traditional preservatives, such
as sodium benzoate, in use for long
time, have raised health concerns.

Source: Boston University, Charles University in Prague, Ecole Nationale Vétérinaire de Toulouse, Gastroenterology & Hepatology, Harvard Medical School,
MD Andersen Cancer Center, Saglik Bilimleri University Faculty of Medicine, Universidade Federal do Rio de Janeiro, University of Aberdeen, UNSW 25
Learning Objectives

What is
Nutrition and
Positive
Your Health
Nutrition?

Nutrition and Nutrition and

Your Immunity Your Brain

26
 Good Nutrition Is The Greatest Investment

Let us eat “Food as Medicine”

If not, “Medicine Will Become Our Food”

• Children are our most precious treasures

o Nourish children with good nutrition
o Primary consideration is health and
wellbeing
o Invest well in long-term health
• Combine elders’ pearls of wisdom with Doctors’
emphasis on optimum nutrition
• Food is the best Medicine to ward away many
diseases

27
 National Awareness for Positive Nutrition
आयुष्मान विद्वान्
Increase in life-expectancy, Improvement in cognitive and
malnutrition and other metrics. academic performance.

कृ वि प्रधान समृद्ध
Better yields per acre with push
for valued added horticulture.
भारत Domestic/ export opportunities
for food processing industry.

स्वस्थ विश्वगुरु
A return to traditional knowledge Agricultural and developmental
on nutrition with Ayurved. role model for developing world.