5 steps to healthy nutrition book4yo
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5StepstoHealthyNutrition
©2007,Dr.AnjaliAroraISBN978-81-207-3248-3
Allrightsarereserved.Nopartofthispublicationmaybereproduced,storedinaretrievalsystemortransmitted,inanyformorbyanymeans,mechanical,photocopying,recordingorotherwise,withoutpriorwritten
permissionoftheauthors.
Theauthorandpublisherspecificallydisclaimanyliability,lossorrisk,whatsoever,personalorotherwise,whichisincurredasaconsequence,directlyorindirectlyof
theuseandapplicationofanyofthecontentsofthisbook.
Theauthorwishestothankallacademicians,scientistsandwriterswhohavebeenasourceofinspiration.
UnderstandingYourDiet
The joy of knowingwhat you can eat comes through a clear idea of the kinds of foods one canconsume.Andthereissuchavariety.Alothasbeensaidaboutfats,highcholesterol,carbohydratesandproteins.Butwhatarethey?Whyisitsoimportanttoknowabouteachofthem?Youshouldbefamiliarwithyourfoodsinordertodecidewhatexactlyisneededbyyourbody.Howhealthyisitfor
youatyourage tohavemoreofone typeofa foodblockand lessof theother.Giveyourself thepleasureofjugglinganddecidingastowhatyourdietshouldbe.
01.UnderstandingYourDietTheSweetTooth
Doyoueatdesserts,puddingsoricecreamsatleastthreetimesaweek.Youdonotconsumefruitwitheachmainmeal.
Richfood
Doyoueatoutatleastthreetimesaweek.Whileeatingoutyouenjoyfoodrichinbutter,cheese,richstuffing,etc.
Alcohol
Doyoudrinkalcohol3-4timesaweek.Doyouconsumemorethan60mlofwhisky,gin,rum(harddrink)ormorethan2glassesofwineeachday.
Snacking
Doyouliketosnackonfriedfooditemswithyourdrink.Doyouenjoysweets,packagedorfriedsnackwithtea.
Themoretimesyouansweryes,themoreisyourconsumptionofunhealthyfoodthroughouttheday.
02.FoodBlocksFoodsarethenourishersofourbody,mind,moodsandsoul.Haveyounoticedthattheyevengiveuspleasure?Alltypesofdietarebeingadvocated–Southbeachdiet,Pritkinsdiet,Atkinsdietandsoon.Someindividualsmayhavebeenhelpedthroughsomeofthese.
Whatisimportanttorealiseisthesourceofthefoodweeatdaily.Areweconsciousofitsnutritiontype?Likeproteinsprovidethebuildingblocksand
carry on the repairs of the body, carbohydrates supply youwith energy and keep you happy. Fatsstoredinyourbodyareimportantforthebody’swarmth.Vitaminsandmineralshavetheprivilegeofenergisingyourmetaboliccycleinordertohelpyourbodyandmindfunctionnormally.
Whatever one consumes as food should be in harmony with nature. Keep the variety of seasonalfoodsinmind.Thosefoodsmaybeeasilyperishable,buttheyhavebeenproducedbynatureforthatparticulargeographicalareaand thatclimaticcondition.Tryand tune inwith theseasonsandyourbodywillbestronger,flexibleandhealthy.
Fats
Fats aremade up of blocks of fatty acids.We eat all kinds of fatty acidswithout realisingwhat isrequiredandwhatisinexcess.Therearethreetypesoffattyacidsasmentioned.
FattyAcidsandTheirSources
FattyAcids Composition SourceSaturated fattyacids(SFA)
Their molecules have no more room for anyhydrogenatoms.Theyaresaturatedwithhydrogen.
Palm oil, coconut oil, dairyproducts,meats,cocoabutter
Monounsaturatedfatty acids(MUFA)
There is only one bond or area of the fatty acidmolecule,whichisnotsaturatedwithhydrogenatoms.
Olive oil, mustard oil,rapeseedoil,fish,meat
Polyunsaturatedfatty acids(PUFA)
In this fatty acid, more bonds or areas of themoleculecantakeinhydrogenatoms.
Sunfloweroil,soyabeanoil,linseedoil,fish
FattyAcidCompositionofCommonlyUsedCookingOils
Oils Saturated(SFA%) Monoun-saturated(MUFA%) Polyun-saturated(PUFA%)Olive 10 82 8Canola 6 60 34Mustard 8 70 22Soyabean 14 28 58Sunflower 12 19 69Groundnut 19 51 30Coconut 89 7 4Corn 13 27 60
TryandblendyourMUFAandPUFAoils.
SaturatedFats
Allsaturatedfatsdonotcomefromanimalsources.
Vegetableoilscontainingalargeamountofsaturatedfattyacidsarecoconutandpalmoil.Consuminglessofsaturatedfatcanloweryourbloodcholesterol.Atherosclerosisandthrombosisarethebasisofheartattackandstrokes.Ahighlysaturatedfatdietincreasesboth.
Blendedoil ismuchbetter thana singlevariety.This isbecause takingoil containing toomuchofpolyunsaturatedfatscanreducebothLDL-cholesterol(bad)andHDL-cholesterol(goodcholesterol).Blending oils like olive, mustard (moreMUFA) with (more PUFA) oils like sunflower will bothdecrease your LDL-cholesterol (bad cholesterol) and increase your HDL-cholesterol (goodcholesterol). Also, by cutting down on saturated oils in your diet and substituting with moremonounsaturatedoilsyouwillfindanincreaseinyourHDLcholesterol.
CISandTransFattyAcids
Thenaturalformofthefatmoleculeisknowntobein“cis”form.Whenthismoleculestructureistwistedintoadifferenttexture,itissaidtobein“trans”formandresultsintheformationofatransfatty acid. Studies have shown that an increase in LDLcholesterol (bad cholesterol) increaseswithincreasedconsumptionoftransfattyacids.
Nowwhyistheresomuchstressontransandcisfattyacids?It isimportanttoknowthatchanginganyoil from liquid intoa solid spread (margarineor fat, including theadvertised reduced typeoffattyacid)involvestheaddingofhydrogenatomstothefattyacidmolecule.
This is known as “Hydrogenation”. Hydrogenated vegetable oils are produced by subjectingvegetableoils to intenseheatandpressure in thepresenceofhydrogenandnickel.Thisprocessofhydrogenationresultsintheformationoftransfattyacids.Onemustbeconsciousofthepresenceofsometransfattyacidsinfoodswithlabels–“hydrogenatedvegetableoil.”Also,thehydrovegetableoilissimilartosaturatedfat,sotryandkeepitsquantityminimuminyourdiet.
Itisthetotalamountoffatalongwiththetypeoffatconsumedeverydaywhichhastobeconsideredinyourdiet(saturated,monounsaturatedandpolyunsaturated).
SaturatedFattyAcids(SFA)
Saturated fatty acids are to be kept minimal in the diet. These fatty acids increase yourLDLcholesterol.ExcessiveconsumptionoffoodscontainingSFAcanleadtootherdiseasesbesidesheartdisease.Saturatedfattyacidsarefoundinmeats,poultry,wholemilkdairyproducts(e.g.milk,cheese,icecream),etc.Oilswhichcontainahighpercentageofsaturatedfatsarecoconutandpalm.
MonounsaturatedFattyAcids(MUFA)
Monounsaturatedfattyacidsareinhighpercentageinolive,mustard,canolaandgroundnutoil.Theseoilsalsocontainagoodpercentageofpolyunsaturatedfattyacids(PUFA).MUFAhelpsinloweringLDL-cholesterol(badcholesterol)andincreasingtheHDL-cholesterol(goodcholesterol).
PolyunsaturatedFattyAcids(PUFA)
Polyunsaturatedfattyacidsarefoundinagoodpercentageincanola,mustard,soyabean,sunflowerandcornoil.Theyarefoundmainlyinvegetableoils.Theimportanceofpolyunsaturatedfattyacidsisthatithelpsskintexture,maintenanceandgrowth.
Eatingtoomuchoffatevenifitisnotofthesaturatedvarietyisharmfulandcanincreaseyourriskforthrombosis(clottingofbloodinthearteries).
Avoid reheating and reusing of cooking oils. Reheating can oxidise polyunsaturated fat in yourcookingfat,resultingindamagetoyourbloodvessels.
Nuts are high in fat, the exception being of chestnuts. Nuts having monounsaturated and less ofsaturated fatty acids are hazelnuts, macadamia nuts and almonds. The next good category of nuts(containingpolyunsaturatedfattyacids)arewalnutsandpeanuts.Rememberthateatingofnutsmustbelimited(notmorethanonethirdcupperdayorapproximately30gmsperday).
EssentialFattyAcids(EFA)
Fattyacidswhichcannotbesynthesisedbythebody,buthavetobesuppliedthroughdietareknownasessentialfattyacids.VegetableoilsareagoodsourceofEFA.
Essential fatty acids are the precursors of a group of clinically related compounds known asprostaglandins.Prostaglandinsplayakeyroleinthebody’sphysiologicalprocesseslikecontrollingbloodpressure,preventingbloodclottinginthearteries,thusavoidingvasculardamagetotheheartandbrain.Italsoaffectswomenduringtheirmenstrualcyclesandhelpsuterinecontractionsduringchildbirth.
Prostaglandin↓
CausesdilationofbloodvesselsInhibitsplateletaggregationHelpsininducinglabourIncreasessensitivitytopainCausesfeveroninfection
OmegaFattyAcids(Omega3andOmega6)
TodayOmegafattyacidsarethemostspokenof,butveryfewpeopleknowwhattheyareallabout.Omega3fattyacidsbelongtotheunsaturatedfattyacidsgroup.
Omega3
Omega 3 helps in protecting against heart diseases, thrombosis and high blood pressure. It issupposed to lower triglycerides. It is also beneficial in certain inflammatory and autoimmunedisorders,e.g.arthritis.
FoodSourcesofOmega3
Vegetarian Non-vegetarian
Flaxseed(oilandseed)WalnutsOils – Canola (rapeseed ) oil Soya bean, Mustard oil Green leafyvegetablesCereals–Wheatgrain,BajraPulses&Legumes–Rajmah,Lobia,Uraddal
EggsFattyFish–Hilsa,Surmai,BlackPomfret,Salmon
Note:Flaxseedoiliseasilyperishable.Itshouldnotbeusedforcooking.Flaxseedwhenused,shouldbegroundfresh.
Omega6
Omega6fattyacidsbelongtothepolyunsaturatedfattyacidgroup.MoreofOmega6isconsumedinthedietascomparedtoOmega3.Infact,oneshouldhavemoreofOmega3.
FoodSourcesofOmega6
Cereals,eggs,bakedgoodies,wholewheatbreadandsomevegetableoils.
Totalamountoffatstobeconsumedshouldbelessthan30%ofourdailycalories.
TargettheFat-gramBudget
Theaveragedailydietaryfat requirementofamoderatelyactiveadultwomanis30 to40gmsandthatofamoderatelyactiveadultmanis40to60gms.
Anexampleof40gramsoffatperday
Breakfast :Maximum5gramsoffatMid-morningsnack :Maximum3gramsoffatLunch :Maximum10gramsoffatEveningsnack :Maximum2gramsoffatDinner :Maximum20gramsoffat
Figuresaregivenasestimatesonly.
Thesimplestwaytosavegramsoffatisbysteadilyreducingthequantityofhigh-fatfoodsyoueatandatthesametimeincreasingyourportionsoflowerfatornon-fattyfoods.
ReducingGramsofFatinDiet
Carbohydrates
Theproportionofcarbohydratesconsumedthroughouttheworldvariesacrosstheglobe.Carbohydratesareanimportantsourceofenergyforthebody.
SimpleCarbohydrates
Sugarsaresimplecarbohydrates.Theycanbedividedintotwotypes:
Naturalsugars:whicharefoundinnaturalfoodse.g.,sugarinvegetables,fruits,etc.Addonsugars:whichhavebeenseparatedfromthenaturalstructure,e.g.tablesugarorsugarsaddedinfruitjuices,cannedproducts,etc.
CommonTypesofSugars
Type Name SourceFruitsugar Fructose FruitsMilksugar Lactose MilkTablesugar Sucrose Preparedproduct
Addon sugarswhich are present, but hidden in breakfast cereals, soft drinks andprocessed foodsshouldbecutdown inyourdiet.Keep inmind that,honey,brownsugarorwhitesugarallcontainsugarandcalories.
Tips
Drinkmorewater and avoid aerated drinks.Dried fruits can be used to sweeten cakes and otherbakedproducts.Theyarealsohighinfibre.Tinnedfruitsor juicesshouldbenaturalandnotwithaddedsweeteners.
ComplexCarbohydrates
Starchesarethecomplexcarbohydrates.Mostofour“eatingstarches”areconsumedintheformofcerealgrains,potatoes,beans,peasandothervegetables.
Fibre
Thecomplexcarbohydratesgroupalsoconsistsofroughagecalled“fibre”.
Insolublefibres
Theyareimportantfornormalbowelfunctioning.Theyhelpinrelievingconstipationandalsolowercholesterol.
Sources
Cerealhusk,Esabgol(Psylliumhusk),vegetableswithskinlikepotatoes,wholegraincereals,wholewheatbread,brownrice,etc.
SolubleFibres
They also help in lowering cholesterol.The theory is that soluble fibres probably bind to the bileacids in the intestine, thushelping inpreventing their reabsorption in thebody.Soluble fibres alsoenhancetheexcretionofcholesterolproducedbytheliver.
Sources
Oats,fruits(citrusfruits,apple,pear),vegetablesandpulses(lentils,beans,chickpeaandpeas).
Amediumcarbohydratedietshouldbeapartofyourmealplan.Ahighcarbohydratediet,inwhichthecaloriesareabove60% isnot recommended.This isbecause triglyceride levelsare raisedandHDLlevelsarereduced.
Protein
Proteinismadeupofblockscalledaminoacids.Yourbodyneedsdifferenttypesofaminoacidsto
keep healthy. There are eight known essential amino acids. Essential amino acids are thosewhichhavetobeconsumedthroughyourdiet.Someoftheproteins(e.g.meats)thatyouconsumecontainallaminoacids.Vegetariansourceslikevegetables,fruits,grainsandnutsareincompleteproteinsastheylackoneormoreaminoacidsrequiredbythebody.Theseaminoacidscannotbemanufacturedbythebody.Vegetariansshouldbeconsciousofthefactthattokeepthemselveshealthytheyneedanassortmentofproteincontainingfoodseachday.Therequirementofproteinbythebodyisabout15-20%ofthetotalcalories.Therecommendedamountofproteinforahealthyindividual is0.6–0.8gm/kgbodyweight.
GoodDietarySourcesofProteinsMeats: beefandporksteakPoultry: chickenbreast,turkeybreastFish: salmon,tuna,crab,lobster,haddockDairyproducts: cheese,milk,yoghurt,tofu,eggsLentils: kidneybeansSoyabean: tofu,soyamilk,soyagranules
SomeFactsaboutProtein
Proteinisthemainbuildingblockofourbody.Protein,nexttowateristhesubstancewhichisfoundmostinourbody.Itmakesupourmuscles,ligaments,tendons,nailsandhair.Proteinhelpsyoupreserveleanmuscletissues,whileyouareonadiettolosefat.Protein obtained from animal products (fish, poultry, meat) contain all amino acids. This iscalledacompleteprotein.
Protein also helps slowing down the absorption of glucose in the blood stream. This in turnreducesinsulinlevelinyourbody,makingiteasierforthebodytoburnofffat.
Duringproteindigestion,certainacidsreleasedbythebodyareusuallyneutralisedwithcalciumandotherbuffersintheblood.Ifonecontinuesconsuminghighlevelsofprotein,calciummaybe depleted from your bones. This may result in osteoporosis (a condition in which bonesbecomeweakandareeasilybroken).Inastudy,itwasseenthatwomenconsumingmorethan95gmsofproteinadayhad20%morebrokenwriststhanthoseconsuminglessthan68gmsperday.
Vegetables
Vegetables are low on the food chain and they support the healthy mid-range pH of the bodychemistry.VegetablesarethekeysourcesoftheantioxidantvitaminsA,CandE.Theyalsocontainthe supportive co-factors of zinc and the B-complex group of vitamins. The cabbage familyvegetables (often called cruciferous) contain amino acids, cysteine and methionine which areantioxidants.
Beans
Thebeanfamilycontainsproteaseinhibitorswhichprovideprotectionagainstcertaintoxins.BeansarealsoagoodsourceoftheantioxidantvitaminsA,C,E,theBcomplexandzincco-factor.Therearedifferentkindsofbeanse.g.lentils,kidneybeans,chickpeas,soyabeans,limabeans,splitbeans,pintoandadzukibeans.
VitaminsandMinerals
Seaweeds
Sea vegetables are full of mineral and trace elements. The calcium content of sea vegetables isespeciallyhigh.Seavegetablesalsocontainmagnesium,potassiumandzinc,whichareimportantforfightingagainstfreeradicals.
Miso
MisoisavegetariansourceofvitaminB12andisafermentedsoyaproduct.Miso’sprotectivepowerisduetotheenzymesitcontains.
TraditionalandProtectiveFoods
Grains
Grainsareimportantbecausetheyprovideimportantnutrientstothebody.Grainshelptomaintainthebody’smid-rangepH.Thebulkofgrainshelpslessenintestinaltransittime,thushelpingin the elimination of toxins. Vitamins found in grains have an antioxidant property that helps toeliminatefreeradicals.Themineralsinthegrains,actasantioxidantco-factors.
NutrientsFoundinGrains
Mineralslikecalcium,magnesiumandvitaminE,etc.arealsoimportantnutrientsfoundingrains.
NutsandSeeds
Nuts and seeds are sources of compact food. They supply protein, B complex vitamins, theantioxidantvitaminEandzinc.Nutsandseedsalsocontainpectinandphytates,whichhelpeliminatetoxins,andinturnreducefreeradicalformationinthebody.
Nuts
Walnuts,brazilnuts,pistachionuts,pecans,almonds,cashewnuts.
Seeds
Sesameseeds,pumpkinseeds,sunflowerseeds.
Sprouts
ThepotentialoftheBvitaminscanincreaseover500percentintheprocessofgrowingfromseedtosprout.Someofthevegetablesthatwecansproutregularlyandhavewithourmealsare:
LeafyGreenSprouts
Alfalfa,buckwheat,sunflower
SproutedBeans
Lentils,moong,soya,greenpeas,garbanzo
SproutedGrains
Wheat,rye,barley
SpicesandCondiments
Spices and condiments are commonly used in households for indigestion, flatulence, abdominalcrampsandconstipation.People in theeasterncountriesusefenugreekseedsforgoutanddiabetes,chillies to gain vitaminC, bishop’sweed for spasmodic and respiratory disorders. Fennel is oftenused to relieve flatulence in infants and cloves are used for toothaches. Today turmeric is beingconsideredgoodforthepreventionofcancer.Untitled-6344/14/2009,3:51PM
CommonlyUsedSpicesandCondiments
EnglishName IndianNameBishop’sweedCardamom(small)CinnamonCorianderChilliesPepperBasilAsafoetidaFennelseedAniseedSaffronFenugreekCuminseedCloveNutmegMaceBayleafMustardTurmericGarlicGinger
AjwainChotiillaichiDalchiniDhaniaLalmirchiKaalimirchiKalitulsiHingSaunfAngrezisaunfKesarMethiJeeraLaungJaiphalJavitriTejpattaSarsonHaldiLehsanAdrak
Onion Pyaaz
All the above have somemedicinal value, besides being used for flavouring in different kinds offood.
Onion,gingerandgarlicarethemostcommonlygrowncondimentsinmanygeographicalareasofthe world. Ginger is known to be valuable against dyspepsia, flatulence, colic and respiratorydiseases.Onions are consideredgood for bloodpressure, cough and cold.Garlic has a variety oftherapeuticuses.Therangeiswide.Itextendsfromhelpingpreventcardiovasculardiseasestocancertobeingantibacterialinnature.Garlicissaidtolowerbadcholesterolinthebodyandhelpsreduceclottingintheblood.
Herbs
Through theages,herbsandmedicinalplantshavebeenusedbyman forhealingpurposes.As theactiveprinciplesfoundinthecommonlyusedherbsareeffectiveinhelpingpreventcertaindiseases,theyshouldbeusedfreelyineveryhome.
CommonlyUsedHerbs
EnglishName IndianNameDill SowaCelery AjmundMint Pudina
Herbs help in counteracting free radicals as they have antioxidant properties. They also help indetoxifying and strengthening your immune system. Some of the commonly used herbs are - dill
(sowa),celery(ajmund),mint(pudina),etc.
HighNutrientSeaVegetables
Algaehavemultiplenutrientsandfreeradicalfightingantioxidantsandantioxidantenzymes.
Algae contain vitamin B, Beta-carotene, and minerals including iron and magnesium. They alsocontain proteins which are available as neuropeptides which help fortify the neuro transmission.Chlorophyllpresentinthealgaefightsfreeradicals.
Vitamins,MineralsandMedication
Vitamins help in the normal functioning of the body. They are also essential for scavenging freeradicals from the body and are important for fighting diseases. Commonly usedmedication oftendepletesthebodyofvitaminsandminerals.
DepletedVitaminsandMineralsduetoCertainMedications
Medication DepletedVitaminsandMineralsAlcohol Magnesium,VitaminBcomplex,VitaminC,D,EandKAntibiotics VitaminBandKAnti-Inflammatories VitaminC,FolicAcid,IronAntihistamines VitaminCAntihypertensives Calcium,Potassium,Magnesium,VitaminB,FolicacidAspirin VitaminAandB,Calcium,Folicacid,Iron,potassiumCaffeine Potassium,VitaminB,ZincDiuretics Calcium,Iodine,Magnesium,Potassium,VitaminC,ZincEstrogen VitaminB,FolicacidLaxatives VitaminA,D&K,Potassium,otherminerals
03.KeepYourPalateUnderKeepYourPalateUnderControl
Alltastyfoodmaynotbehelpfulforyourwell-being.Beconsciousofwhatyoueat.Onceinawhile,letting the senses rule the mind is fine. At the same time remember, its you who has to keep thebalance!
Salt
Itisestimatedthat1gmofsaltcontains2.4gmsofsodium.Iftheaveragedailysaltintakeisreducedtoaboutone-thirdbypeople,itwouldhelppreventbloodpressureandstrokes.Thecommonlyusedsaltproductsweconsumewithoutbeingconsciousare:
ButterCornflakesAllbreadsPicklesProcessedfoodsSoupsandsaucesMeatslikebaconCannedandprocessedfoodSnacks(pakoras,samosas,wafers,chips)
Most foodseatencontainmuchmoresalt than is requiredbyourbody.Tryandpickupprocessed(cannedandpacked)foodwithlesssodiumandsweetcontent.Doreadthelabelsonthefoodthatyoupickfromyourstores.
PointstoRemember
Avoidaddingextrasaltwhencookingoreating.Ifhypertensive,orotherwisetryusinglesssalt.Seasonmorewithspicesandherbs.Toaddflavourandnotmisssalt,youcanalsousevinegar,lemonandwinesforcooking.
Broil, grill, bake or steam food without adding salt or fat. Use nonstick pans or cookware.Microwaveifessential.
Sugar
Itappearsthatthecaloriessimplygetreplacedbyotherfoods.Ithasalsobeenfoundthatsweets(evenartificialones)stimulateanappetiteforfatsinsomepeople.
Refinedwhitesugar–sucrose–topsthelistof“emptycalories”,alongwithitscounterparts–cornsyrup, brown sugar, dextrose, fructose, maltose and cane syrup. It makes sense tomoderate yourconsumption of sweeteners and of highly sweetened foods – especially when they are eaten withhighlyfattyfoods.
If your tight schedule oftenmakes it necessary for you to eatmeals and snacks away fromhome,makehealthychoices.Addmorefreshsalads,grain/lasagna,wholewheatbread,chapati,brownrice,bakedorboiledpotatoandlotofvegetablestoyourdiet.
DairyProducts
Milkand itsproducts shouldbe consumed inmoderatequantity (approximatelynotmore than500gms/day).Lowfatorskimmedmilkshouldbepreferablyconsumed.
Cheese
Cheesehasahighfatcontent,two-thirdofwhichislikelytobesaturated.Wheneatingcottagecheeseonemustrealisethatacertainamountofsaturatedfat ispresent.Sodon’tbingetoomuchondairyproducts.
AlcoholandSnacking
Thelowestriskisforthosewhodrinkoneortwosmalldrinks/day(30ml/daily).Theriskshootsupon4drinks/day.Therecommendedsafedrinkinglimitislowerforwomenthanmen.Asawoman’sbody contains less water than a man, it takes less alcohol in a woman to reach a harmfulconcentration.
Oneunitofalcoholisobtainedas:
25mlofwhiskyorotherspirits125mlofaglassofwine50mlofMartiniorSherry(fortifiedwine)
PointstoRemember
Onepegofwhisky/rum/vodka(approx.40ml) isabout105calories.Aglassofwinecontains85-135calories.Alcohol,isasourceofemptycalories(i.e.itdoesnotcontainmineralsandvitamins).Itaddsfattothebody.Itprovideshighercaloriesthananyotherfood,e.g.carbohydratesandproteins.Alcoholisalsoagreatappetiser.
Mostpeople like tosnackwhiledrinkingalcoholicbeverages.Onemust remember thatalongwithcarbohydrates (wafers, potato fries, cheeslings, etc.) you take in alcohol calories aswell. Try andkeeptosalads(withouthighfatdressings)orsmallamountsofnuts(withouttoomuchsaltoroil),whenconsumingalcohol.
04.AHealltthyMeallPllanWater
Watercontainsnocarbohydrates,proteinsorfats.Itpossessesnocalories.Itisthemostoverlookedcomponentinnutrition.
Water:CrucialforSurvival
Waterstabilisesthebodytemperature.Ithelpstransportnutrientsthroughoutthebody.Itexcreteswasteproducts.Itisapartofbloodandotherbodyfluids.Waterisessentialforjointlubrication.
DailyRequirement
2.0–2.5litresofwaterisrequired/day.Inwarmweatherorwhileexercisingyouneedmorewater.
WaterisLostbytheBodyDaily
AsurineFromthelungsAsfaecesThroughtheskin
WaterisProvided
Morebyfoods,suchasfruitsorvegetables.Otherfoodslikepastries,cakes,butterprovidelittlewater.Foodwhenbrokendownforenergyalsoprovideswater.
DrinksthatHydrateYourBody
WaterFruitjuiceSkimmedmilkHerbalteas
DrinksthatDehydrateYourBody
CaffeinateddrinkCoffeeTeaColasCertainenergydrinksAlcohol
Drinksorfruitjuiceshighinsugarslowdownwaterabsorptionfromyourstomach.
TheBodyandEnergy
60-75%ofyourtotaldailyenergyspentisusedforkeepingyoualive.Itisalsoknownastherestingmetabolicrateandisthenumberofcaloriesyouuse,ifyourestinthebedthewholeday.Itdoesnotgiveyouridealcalorieintake.
Approximately10%ofthetotaldailyenergyspentisusedfordigestingyourfoods.
15-30%ofthetotaldailyenergyisusedforphysicalactivity.
TotalDailyEnergy(100%)
Restingmetabolicrate(60-75%energy)
HeartbeatandcirculationBreathingRepairoftissues
Eatingfood(10%energy)
EatinganddigestingfoodAbsorbingnutrients
Physicalactivity(15-30%energy)
ToCalculateYourRestingMetabolicRate(RMR)
Multiplyyourweightinlbsby10(lbsx10)(1lb=0.45kg)Ifyouweigh120lbyourRMRwillbeapproximately1200calories.
GlycaemicIndex
Glycaemicindexisarankingofcarbohydratesonascaleof0to100,basedontheirimmediateeffectonbloodsugaraftereating.
Foodswithahighglycaemicindex (70+)Foodswithamediumglycaemicindex (55to69)Foodswithalowglycaemicindex (55orless)
Low glycaemic index has been shown to help improve glucose and lipid levels in people withdiabetes(bothTypeIandTypeII).Theydonotpromotefatstorage.Foodswithlowglycaemicindexhelpcontrolexcessiveappetite,delayhungertherebyhelpinginweightcontrol.
FoodswithHighGlycaemicIndex
Whitebread,potatoes,juices,dates,cornflakesandglucose.
FoodswithIntermediateGlycaemicIndex
Brownbread,popcorn,white rice, sweetcorn,cheesepizza,cannedpeaches, instantoatmeal, freshpineapple.
FoodswithLowGlycaemicIndex
Vegetables,fruits,oats,wholewheatbread,pasta,parboiledrice,barley,fatfreeorskimmedmilkandyogurt.
OrganicFood
Organicfoodarethosewhichareproducedwithouttheuseofartificialpesticides,herbicidesoranysyntheticproducts.Theymaybeproducedorgrowninafarm,homeorboughtfromastore.
Organic foods can be fresh or frozen. Fresh foods like vegetables and fruits are seasonal andperishable.Theyarebestconsumedduringthemonthsthattheyaregrownin.Thisisalsoinregardtotheirnutrientvalue.Thereforeorganicfoodscanbedefinedasproductsgrownwithoutextensiveuseofsyntheticchemicalsandwhicharenormallyseasonalproducts.
Processed foods can also be organic though they may or may not be seasonal. These foods areprocessedwithoutartificialmethods,e.g.nochemicalripening(withethylene)ornofoodirradiation.
Fibre
Fibrehelpsinslowingdownabsorptionofglucoseintheblood.Averagefibreintake/dayshouldbearound40gmsformenand25gmsforwomen.Fibreistheindigestiblecellulosematerialingrains,vegetablesandfruits.Chokeratta,i.e.theunrefinedatta,isimportantforthebody’smetabolism.
Also fibre in foods (if substituted for fatty foods)helps reducecholesteroland triglycerides in thebody.
AFewLineson...
Gout
Goutisadiseasewhichiscausedbylowenzymaticlevelsofpurinemetabolismorhighlevelsofuricacid product. Uric acid is the metabolic end product of proteins (i.e. purine nucleic acids). Somepurinesaremadebyourbodywhilesomeareconsumedthroughthefoodsweeat.Highlevelsofuricacidcancauseformationofcrystalsinthejointsandcartilageofthebody.
Reducingtheamountofpurinesinproteinhelpsinthereductionofuricacid.
Kidney(Oxalate)Stones
Oxalicacidinthecourseofbeingprocessedinthebodycombineswiththesaltslikecalciumtoformsaltsofcalciumoxalates.Itcanprecipitateincrystallineformasstonesinthekidney.Oxalatestonesarealsofoundinthebladder.
SourcesofFoodwithHighOxalicAcid
Lettuce,eggplant,sweetpotato,spinach,radish,parsley,cabbage,broccoli,garlic,etc.
Peoplewitharenalstoneorbladderstoneshouldavoidtheseorhavethemlessintheirdiet.
SomeFoodswithDifferentPurineLevels
Highlevelpurines Moderatelevelpurines LowlevelpurinesFish – sardine cod,trout Meat–beef,pork Grains, Milk products,
SugarPoultry–turkey Seafood–crab,lobster,oyster Greenvegetables,Eggs
Organ–liver,kidney Poultry – chicken, duck Kidney beans andlentils Bread
Other sources –alcohol Vegetables–spinach,mushrooms Coffee
Malnutrition
Itisacomplexconditionresultingfromanimbalancebetweenthebody’sneedandintakeofnutrients.It can involve deficiencies of proteins,micronutrients (vitamins andminerals). It can also lead totoxicitydependencyorobesity.
CausesofMalnutrition
Undernutrition: Results from inadequate intake of nutrients (during an illness) or an imbalanceddiet.
Overnutrition:Resultsfromovereating(mainlywrongtypesoffood),insufficientexerciseandalsooverprescription of the fad therapeutic diets. This leads to excess intake of vitamins (toxicity) anddeficiency of minerals. A person may be overweight, but due to improper nutrition can bemalnourished.
FadDiets:Yo-yodietingisnotrecommended.Lowcaloriedietscannotsustainthebodyforlongandresult invitamin,mineral andproteindeficiencies.Thesedeficiencies can thereby result in seriousmetabolicdisorders.
Drug or alcohol dependency often leads to wrong eating habits. Absorption and metabolism ofnutrientsduetoalcoholisimpaired.Alcoholconsumerswithunhealthyfoodhabitsoftengainweight.Hard liquor consumers are often known to suffer from deficiencies of thiamine, calcium,magnesium,zincandothernutrients.
SomeCommonSignsofMalnutrition
SwollenorbleedinggumsDryandscalyskinPigmentationofhairSpoonednailsPainfulbonesandjoints
MalnutritioninChildren
Inadequateintakeofprotein,(tobuildmusclesandkeepthebodyhealthy)calories(forenergy),iron(forproperfunctioningofbloodcells),vitaminsandmineralsarethemaincausesofmalnutritioninchildren.
The body’s requirements for micronutrients is essential, especially in the growing stages andgeriatricphase(oldage).MicronutrientsneededareVitaminsA,B,C,folatezinc,calcium,ironandiodine.
SomeCommonDeficiencyDiseases
Goitre(Enlargedthyroidgland):Duetoiodinedeficiency.
VitaminAdeficiency:Leadingcauseof(preventable)blindnessinchildren.
Anaemia:Itleadstolowredbloodcellscount.Anaemiacausestiredness,canaffectbrainfunctioningandcausecardiacdeathinseverecases.
Treatmentofthesediseasesisthroughfortifiedfoodsandsupplements.Iftheamountoffoodisnotenoughthebodydoesnotreceiveenergy.Inchildrenthereisweightlossduetolackofmusclemass.Malnourishedchildrenhavedisproportionatelylargeabdomen,littlemuscleandinadequatefatstores.Theyalsohaveahighincidenceofdiseasesasthebodyisnotwellequippedtofightinfection..
05.FoodLabelsAndGoodNutritionHowtoReadFoodLabels
Theinformationgiventoyouonthebackofyourfoodpacketortingivesthenutritionalqualityoftheproductyouarebuying.
Calories:Calories are showneither as “Kcalories”, “kilojoules”or “energy”.They are listedperservingorper100gm.Foodcanbeoflowcalorie,butstillhaverefinedsugarorfat.
Protein:Proteinpresentisofteninsmallamounts.Checkforanimalorvegetablesources.
Carbohydrates:Carbohydratesaresometimesubdividedintosugarsorstarches.Sotheyarereadas“refined”and“complex”carbohydrates.Complexcarbohydratesshouldbepreferred.Rememberthatsugarprovidesenergy,buthaslittlenutritionalvalue.
Fat:Allfatisfattening.
Youshouldbecarefulaboutthetotalamountofthefatconsumed.Avoidfatwhichissaturated.Unsaturatedfatisequallyfatteningbutisahealthierchoice.
Note:Reducedfatfoodscanoftencontainupto40%offat.
StrikeaBalanceForGoodNutrition
Donotkeepcountingcalories.Drinkalotofwater.Strikeabalanceinselectingdifferenttypesoffoodforyourplate.Seethattheyarerightinproportion.Getyourcalories
MorefromcomplexcarbohydratesFewerfromfat
Eatinmoderation
BeTotallyFit:ExerciseandEatRight
TheBComplexGroup
Nutrients Vegetables OtherNaturalSources ActionofVegetables
FolicAcid Spinach,asparagus,vegetables Fortifiedfoods
Protects against birth defects, helpsprevent cardiovascular and otherdiseases.
Riboflavin(B2)
Green leafyvegetables,spinach, broccoli,mushrooms.
Milk, yogurt, cheese,bread,cereals,liver
Helps in growth and reproduction,antioxidant, alleviates fatigue, importantfornervefunctionandmetabolism.
Niacin(B3)
Green leafyvegetables,spinach, broccoli,mushrooms
Milk, cheese, poultry,wheat germ, brown rice,enriched bread, cereals,dates,figs,prunes,etc.
Important for preventingheart diseases,promotes healthy body metabolism.Helps in increasing good cholesterol,aidsinpreventinganxiety.
Pyridoxin(B6) Vegetables Fruits, fortified cereals,
meat,poultry,fish
Maintainshealthyimmunesystem,helpsmaintain normal blood sugar, normalnerve conduction, and preventsneuropathy.
Cobalamin(B12)
Green leafyvegetables,spinach, broccoli,mushrooms
Lamb, fish, (trout,sardine), eggs, milk, andmilk products, organmeats.
Helps prevent anaemia, helps inmaintainingimmunity.
MythsAndFactFileMyth
Ghee,butterandlotofcreaminmilkishealthy.
Fact
Allsaturatedfatlikeghee,butterandcreamaredetrimentaltohealth.Saturatedfatbothinvegetarianandnonvegetarianform,shouldbelessthan7%ofourdiet(of30%totalfatconsumedaspartofthecaloriesinaday).
Myth
Crashdietingisagoodwaytoloseweightquickly.
Fact
Crashdieting is not good forgeneral health.Onemust loseweight slowly (notmore than½kg aweek).Otherwise,nutrition imbalancecanoccur.On reaching the idealweight,maintain it throughpropernutritionaldietand
regularexercise.Yo-yodietingmakesyouputonmoreweight.
Myth
Drinkinglotofteaorjuicesinthedaywillhelpmefulfiltherequirementsoffluids.
Fact
Teaandjuicesaretobetakeninmeasuredquantities.Watertheelixirofhealthisrequiredinlargequantitiestocleanyourbodyofwastesandtoxins.
Myth
Picklesareharmless.Icanhavethemregularlywithallmymeals.
Fact
Beconsciousofthefactthatpicklesarepreservedinlotofoilandsalt,bothofwhichshouldbetakeninlessamount.Freshpicklemadeinlemonjuicewithlesssalt,canbeconsumedregularly.