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Showing posts with label healthy diet. Show all posts
Showing posts with label healthy diet. Show all posts

Jun 23, 2011

Fat,Fibre,Cholesterol In our Daily life:Diet Plan

Here's what many want to know about fat, fibre and cholesterol:

• Provides essential fatty acids
• Carries fat-soluble vitamins A,D,E and K
• Satiates hunger to some extent
• Provides protective cushion to vital organs to help prevent injury
• Insulates body from heat loss and extreme temperature changes
• Provides energy from body stores in times of need

Dietary fibre:
• Moves bowels
• Prevents colon cancer
• Helps control weight by providing satiety for less number of calories than fat
• Reduces absorption of cholesterol
• Helps control blood pressure and blood sugar

• Keeps the cell membranes intact
• Forms an important component of the nervous system
• Helps in synthesis of bile acids which are required for digestion.
The requirements of these components vary from pediatric stage to geriatric stage, and in wellness and illness.

Requirements for healthy individuals:

Fat: A normal, healthy child from 1-18 years of age needs 25grams of visible fat per day. This would mean a combination of ghee or butter and oil that is used in cooking. A healthy adult above 18 years of age is allowed 20 grams (about four teaspoons) of visible fat per day. Senior citizens with no health problems are allowed the same quantity of visible fat on a daily basis. The requirement of fat for people with special needs as in sports or pregnancy would increase based on individual needs.

Dietary fibre: there is no fixed requirement of fiber for children. However, children need much less fibre than adults do. As long as their vegetable, fruit and grain intake is within normal limits, their fiber requirement will be met. The requirement of fibre in a healthy adult is 30 to 35 grams per day. A senior citizen with no digestive issues can continue to eat 25 to 30 grams of fibre per day. Dietary fibre is present in fruits, vegetables, nuts, seeds, pulses, legumes and grains, and absent in animal foods, oils and sugar.

Cholesterol: Cholesterol is present only in animal foods. There is no specified requirement for cholesterol through daily foods. Healthy professionals in the western countries do not recommend more than 300mg of cholesterol per person per day. However, we don't want to copy the western diets because we are genetically different and our dietary habits vary to suit the climate and foods available locally.

Upper limits for each of these food components in our diet mean that excesses can be harmful.

Fats in excess lead to:
• Excess weight because they give the highest number of calories per gram
• Red blood cells clump together and reduce oxygen carrying capacity
• Hindering digestion of other nutrients
• Increasing cholesterol and triglyceride levels
• Tumour formation
• Development of type 2 diabetes

Fiber in excess leads to:
• Flatulence
• Loose motions
• Decreased absorption of important micronutrients in the gut

Cholesterol in excess leads to:
• Lining of the inner surface of the arteries along with other particles, and decreases in the lumen of the arteries
• Narrowing of the arteries can cause damage to any Part of the body depending on where the artery supplies blood to - for example, a coronary artery narrowing increases the risk of a heart attack and carotid artery narrowing increases the chances of stroke
• Gall bladder stones

Here's simple meal plan that will provide you with the required fat, fiber and cholesterol. Get your specific meal plan made with the help of a nutritionist.
On rising: Coffee
Breakfast: Oats, milk, fruit
Mid-morning: Lime juice
Lunch: Unpolished rice, fish curry, vegetable salad,
cooked vegetable, curd
Evening: Tea, dry fruits
Dinner: Chapati, dal, cooked vegetable, buttermilk, fruit.

Oct 25, 2010

Skin Healthy Skin

Healthy diet is essential for a healthy skin !

 Fruits and vegetables should be a constituent of this diet.  They are rich in nutrients and have powerful antioxidants.  The antioxidants guard against free radicals which are the minute enemies that accelerate the aging process.  
The fruits and vegetables should be taken in different varieties since some help in gaining and lose of weight.

Raw food majority contain more minerals and stronger life energy.  
Some fruits which help in enhancing beauty are; fresh summer fruits such as peaches, plums and nectannes.  They are good sources of antioxidants and other phynonutrients.  Antioxidants are essential for protecting skin from damaging ultraviolet rays and they are more effective when more than one is present.

  Yogurt contains natural acids and antioxidants also found in some fruits.  This nourishes and lightly exfoliates skin, while oil released from walnuts gives softness and sheen to the skin. 
 Berries contains antioxidants and natural ant inflammatory compounds that help repair skin and prevents further damage by neutralizing free radicals in your body, to control wrinkles you can take olive oil and cantaloupe.  These maintain a dewy healthy skin since they have antioxidants that help pores stay clear.  The fruits also contain high carotene content which keeps skin cells healthy. 
 Soya contains estrogen that stimulates connective tissues and promotes healthy skin. 
 Green vegetables also help to clear pimples and black heads such vegetables are; spinach dietary.  They help in reducing inflammation and neutralize cell damaging agents.  
You can get five or six servings of leafy greens per week together with a daily serving of orange vegetables like carrots, pumpkins and peppers.  They contain beta carotene which is converted in to vitamin A in the body which heals the damaged skin tissues.

Brightly colored fruits and vegetables are full of vitamins A C and E which helps in healing wounds, since they help from connective tissues such fruits include, apricot, carrots, kales, collards, mango, spinach and sweet potato.  They contain vitamin A vitamin C is contained in; chili peppers, grape fruit, pineapple, cabbage plums and orange, you are required to take the above fruits in a right quantity as follows; take at least one serving of vitamin A – rich fruit or vegetables a day, one serving of vitamin C – rich fruit or vegetables a day.


There are some fruits and vegetables that can worsen the skin condition.
  For instance, rosacea is a skin condition characterized by facial redness and swelling.  It can be triggered by re,d black and white pepper.
  Eczema symptoms can be worsened by peanuts, soya, and tomatoes.  You are therefore required to avoid some fruits and vegetables that trigger any of the skin conditions.

You must be careful with the way you handle the fruits and vegetables when preparing or eating them.  You should wash your hands with warm water and soap for at least 20 seconds before and after handling food, especially fresh whole fruits and vegetables.  Rinse raw produce in warm water.  Do not use soaps or other detergents. 
 You can use a small scrub brush to remove surface dirt.  While cutting use smooth durable non- absorbent cutting boards that can be cleaned and sanitized easily.  The cutting boards should be washed by hot water, soap and scrub brush to remove food particles.  You can then sanitize the board.

People whose immune system may be compromised, for example, if you are very  old, you have chronic illness or you are under a certain medication, you should stick to pasteurized juices and adder, since pasteurization kills harmful levels of bacteria found in food. 
 Avoid fruits and vegetables that look brownish, slimy or dried out when buying them.  This is an indication that they have been stored under poor conditions. When you want to lose weight, take fewer calories daily.  This includes fruits and vegetables that are high in nutrients and low in calories such as tomatoes, cantaloupe, strawberries and broccoli.  They will make you feel ‘full’ hence consuming fewer calories.  You should also take water to keep your skin soft and smooth.

Jun 13, 2010

Apple Orange & Pomegranate

Orange juice is a popular beverage made from the extraction (squeezing) of liquid from fresh oranges. The term "orange juice" is also used, both colloquially and commercially, to refer to "concentrated  orange juice".Orange juice is a source of vitamin C  (ascorbic acid), potassium, thiamine, Phosphorus G, folic acid (Vitamin B9) and vitamin B6.  Research shows orange juice is more nutrient dense than many commonly consumed 100 percent fruit juices, such as apple, grape, pineapple and prune.

Citrus juices also contain flavonoids that are believed to have beneficial health effects. Orange juice containing pulp seems to be more nutritious than no-pulp varieties due to the flavonoids contained in the pulp.If drunk on an empty stomach, orange juice can exacerbate present gastrointestinal conditions and/or cause mild and temporary stomach upset. Due to the citric acid, orange juice typically has a pH of 3.5.Drinking or sipping orange juice can therefore cause erosion of the tooth enamel, otherwise known as 'acid erosion'. Some publications recommend using a straw when drinking orange juice so that the juice does not come into contact with the teeth.

Apple juice
is a common beverage for both children and adults. Apple juice is also a component of several cocktails, and is a filler in some other fruit drinks, because it is less expensive and more widely available than other juices. It may also be produced and consumed in a carbonated  form, referred to as sparkling apple juice.Vitamin C is sometimes added by fortification, because content is variable,  and much of that is lost in processing. Other vitamin concentrations are low, but apple juice does contain various mineral nutrients, including boron, which may promote healthy bones.  Apple juice has a significant concentration of polyphenols  that may protect from diseases associated with ageing due to the antioxidant  effects which help reduce the likeliness of developing cancer. Research from the University of Massachusetts Lowell (UML) suggests that apple juice increases acetylcholine in the brain, resulting in increased memory.[

Pomegranate juice
is juice made from the pomegranate fruit. It is used in cooking both as a fresh juice and as a concentrated syrup.While preliminary research has shown that the fruit juice may play a role in reducing the risk of cancer, reducing serum cholesterol, and protecting arteries from clogging, more research is needed to validate these findings. Its possible benefits also need to be balanced against its high caloric content derived from its natural sugars.

The cholesterol reduction effect has been observed only in small studies.This, as well as the anti-clogging effect of pomegranate juice, are the result of its concentration of antioxidants, and are similar to the effects shown in studies of red wine, black tea, and purple grape juice. There have been no large clinical trials showing that antioxidants can prevent heart attacks or other major heart-related events.

People who had undergone surgery or radiation therapy for prostate cancer could significantly slow the increase of prostate specific antigen when they consumed a glass of pomegranate juice daily.

A 250 ml (8 oz) glass of pomegranate juice provides approximately 50% of an adult's recommended daily allowance (RDA) of the vitamins A, C and E, 100% RDA of folic acid, and 13% RDA of potassium.

Notwithstanding the possible benefits of the juice, each such glass also tops the maximum daily amount of sugar, as recommended by The Food and Agriculture Organization and World Health Organization. The organizations jointly recommend that only 10% of calories come directly from sugars . With almost 30 grams of sugar, a glass of pomegranate juice has more sugar than an equal size serving of some soft beverages, such as Coca Cola Classic and roughly equal to two servings of a sweetened breakfast cereal

May 13, 2009

CASE STUDY : Acidity

Acidity & heartburn are the forerunner of not just the duodenal & stomach ulcers but also cancer of the stomach. Ulcers are caused by a bacteria –the heliobacter pylori.  

Symptoms :  

Its pain feels like a burning sensation that radiates upwards. Heartburn is most often the result of gastric juices refluxing up into the oesophagus above the stomach. The discomfort of heartburn usually gets worse if you lie down because this makes it easier for the gastric juices to back up. Many a time it is mistaken for the cardiac pain-the pain before heart attack. It also is characterized bys our belches & a burning sensation in the stomach.  

Why it occurs :  

Overeating or not eating properly, not chewing the food completely results in the production of the excessive acid as the digestive juices tend to get forced into the oesophagus causing the sour taste. 

Avoidance Measures : 

  •  Over the counter digestive aids & antacids are generally effective & safe. Antacids work by neutralizing excess acids in the stomach. They are made from a mixture of magnesium hydroxide & aluminium hydroxide (one constipates and the other tends to produce diarrhea) combined they counter each others effects.
  •  Acid blockers (also called H2 blockers, drugs like Tagamet, & Zantac) are often prescription drugs that inhibit the release of acids in the first phase. Best option is to take an antacid for immediate relief combined with an acid blocker for extended relief. After all a single dose of dose of acid blocker last for nine to twelve hours. An important difference is that antacids stay in the gastro-intestinal tracts and aren’t absorbed systematically & therefore might result side effects-depression, headache, or confusion.  

  •    Take simple food and eschew all spicy & fried foods Water dilutes the acidic state of the system so drink it in plenty. An abdominal mud pack placed for 20 minutes everyday is beneficial as well.
  •      In case of chronic acidity take only butter milk for a week. This will serve as an alkaline cleanser & a neutralizer of the acidic state of the system. After this initial stomach wash , take a well balanced diet, with a predominance of raw foods. Also take plenty of fruit juices so as to flush out the acidic residues. Juices of citrus fruits such as lemons & oranges are especially beneficial since they attack bacteria & prevent fermentation. 
  •     On remaining untreated it results peptic ulcers. So to prevent it take at least 2 bananas as they contain vitamin U an anti ulcer factor. Bananas also neutralizes the acidity of the body juices & mucilage in them coats the lining of the stomach. This protects the lining of the stomach from the effect of the ulcerating hydrochloric acid secreted in the stomach. Raw cabbage & cabbage juice mixed with carrot juice as well have the same effects.
  •     Untreated Acidity may lead to Acidosis .It may also result due to the depletion of the alkaline reserve on account of diarrhea, diabetes & certain pulmonary disorders.     
  •  Orange juice, taken in quantities is an excellent blood cleanser due to its speedy effect on the acidic conditions of the body. Carrots & celery being rich in minerals also have an effective alkaline reaction. 
  •  The common thought goes that oranges , lemons harm the acidity cases, but these citric acid containing fruits-oranges, tomatoes, grapes, lemons have malic acid, traces of oxalic acids which combine with the sodium and potassium to form either sodium or potassium malate, citrate or oxylate. These end products are then oxidized in the body & an alkaline ash content from potassium and sodium is left behind. This increase in blood alkalinity reduces the acid components such as phosphates, urea, & ammonia. Grapefruit is especially useful one in this context.
  • Raisins because of their highly alkaline nature are useful for maintaining the acid alkaline balance of the body. By reducing the urinary ammonia they reduce the urine acidity as well. Moreover the organic acid of raisins is completely oxidized during the period of digestion.

Edibles Alphabet :

Healthy body means there will be a healthy mind automatically.

Lets have a quick strategic look at how English alphabet teaches us to keep ourselves healthy by making an acronym out of the same. Some alphabet refers to fruits while few refer to nuts , some to vegetables and many more indeed.

These are  smart strategies to adopt which can help us become more disciplined and focused towards our healthy lifestyle and wealthy Aging !

A : is for Apple that keeps me healthy and the stomach troubles at bay. 

B : is for Beetroot which gives me my iron and gets my dandruff away. 

C : is for Corn which is good for my nerves and brain. 

D : for Dates which gives me my iron and takes away all my strain. 

E : for Eggs which gives me my protein for hair and body. 

F : for Figs which keeps my bowels clean. 

G : for Grapefruit which is good for throat and mouth allergy. 

H : for Honey that is antiseptic and full of energy. 

I : for I have to follow this acrostic. 

J : for Jaggery which is going to satisfy my sweet tooth. 

K : for Kiwi fruit which would aid me to digest food. 

L : for Lemon which is good for cold. 

M : for Moong whose sprouts would stop me from growing old. 

N : for Nuts which I can eat in between my meals. 

O : for Olive oil which feels good when massaged into my skin. 

P : for Potatoes which gives me energy. 

Q : for Quake oats—The complete breakfast meal and good for skin. 

R : for Rice which if unpolished and brown , is good for my hair. 

S : for Soyabeans which I find a better alternative to cow’s milk. 

T : for Tomato which would help my complexion get softer like silk. 

U : for U as well to follow the Acronym. 

V : for Vitamins found in green leafy veggies and fruits and nuts. 

W : for Wheat germ which makes my rotis (chappatis) tastier and yummy. 

X : for The Xit of junk foods that results liver problems. 

Y : for Yoghurt which cleanses my face and hair. 

Z : for Zeal in attitude to follow all this.

This is just tip on tips of life, this list can be endlessly long with so many nutritious food available by our mother nature to bring a balance in our healthy well being.