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Showing posts with label meal chart. Show all posts
Showing posts with label meal chart. Show all posts

Jun 24, 2011

Tips for Mothers:To Take of Themselves

Mother Take Care....

Some Tips:
• You are the centre of care,
About yourself you think very rare.
• Take the kids to the park,
When they play, go for the walk.
• Instead of the extra food going as waste,
Do not finish it, It would show on your waist.
• For everyone, you cook and serve breakfast,
Ending up busy, you skip it or fast.
• Don't nibble or taste food in excess, during cooking.
Eat fruits along with the kids, they would enjoy it too.
• When kids are off to school and you are alone, don't eat while watching television.
Keep healthy snack options to munch, when you feel bored.
• Eat meals with family, to maintain the meal timings.

Some myths:
Myth: Young women believe that breastfeeding will ruin the shape of their breasts/body
Breastfeeding helps you burn 500 extra calories a day. It helps the womb return to normal and does not affect the shape of breasts in the long term.

Myth: If a mother goes back to work too soon after delivery, her baby will not bond with her adequately.
The mother/child bond is forged by quality time together, not quantity. A working mother has to learn to ration her time and balance her responsibilities, but as long as a child receives love and attention from mother when she is around, bonding will take place.

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.