WHEN CALCIUM REQUIREMENTS ARE NOT MET…..

Mineral Calcium deficiency may cause extensive degenerations of the skeleton in old age,adult bone loss & various deformities.It is therefore important that adequate Calcium is eaten from  food sources in the early years & throughout adulthood.Most deficiencies have symptoms  like pain,lesion,tiredness etc but the deficiency of Calcium  does not become apparent until the damage is done.Calcium deficiency can not be detected from the blood sample as it remains normal in spite of bone loss.Depletion of bone calcium does not show up in x-ray until the damage done is irreversible.

Milk is the main source of Calcium in our diet. An adult needs 1000,milligrams of calcium per day.250 milligram milk gives approximately 300 milligram of calcium. Thus if you want to enrich it with more Calcium without increasing the quantity,add  a spoonful of skimmed milk powder. One can incorporate yogurt , cottage cheese or any dairy food to enhance Calcium intake. Soy products like tofu are also rich in Calcium .It contains isoflavone which strengthen bone density.

Nuts like walnuts,almonds. peanuts play a supportive role in building strong bones. Do not add extra salt to your salads as it can deprive the body of Calcium. Sticking to a low salt diet can strengthen the bones in case the deficiency has been identified.  Salmon & Sardines fish also contain a good amount of Calcium. Green leafy vegetables also contain a lot of Calcium.

Absorption of Calcium requires Vitamin D which is plentiful in Sunshine. Incorporate  fortified foods  available in the markets.  Check its nutritional label to know the  exact amount of calcium it contains. Exercise weight-bearing work-outs regularly to make the bones more dense.Brisk walking,dancing,tennis &Yoga are good to increase bone density.Some Calcium supplements can be taken when prescribed by a doctor.

THE BEST NUTRITIOUS ROTI

In emergency conditions the most common deficiency is PEM (Protein- Energy) deficiency which may lead to a number of diseases.It may range from a common weight loss to many serious diseases like beri-beri,scurvy,pellagra & Vit A deficiency. Daily a person requires  a total  of 2100Kcal & 46 Gms of protein in a mixed group.To prevent micronutrients deficiency ,a variety of food items should be included.Mutual supplementations of pulses & wheat in different combinations is the best & cheapest way to improve the quality of food .The most common easily adaptable combinations are :

• Wheat plus Bengal gram pulse flour
• Wheat  plus soyabean flour
• Ragi & soyabean flour

Now the main question arises as to how much percentage of wheat & pulse will give best net dietary protein.The best ratio will be 9:1,that is 9 parts of wheat & one part of pulse will yield good results.One  should mix both the flours in raw condition & then make them into bread,Roti,Dosa etc.The results will be rewading.Additions of even small quantity of greens will provide micronutrints &   make it a wholesome meal.

Diet Management For Diabetics

A holistic approach that co-ordinates between diet,life style & hypoglycemic drug ( drugs which lower the blood sugar levels) or insulin is recommended for Diabetics.Diabetic diets should be individualised.This helps in preventing or delaying the onset of complications.Maintaining near normal weight is very essential & is also an indicator that a balanced diet is being eaten by the patient.

Generally 25Kcalories per Kilogram body weight is sufficient for a sedentary worker(not very active person).30 Kcalories per Kilogram is sufficient for a moderate worker.For example  1500 Kcalories for a sedentary worker & 1800 Kcalories for a moderate worker is required for a person weighing 60 Kilograms.

Dietary fiber is very important for diabetics.Wholegrain cereals,black gram,nuts,pomergranate,guava,peas,ridge gourd,yellow pumpkin may be incorporated in the diet.

55%-60% of total Kcalories can come from complex carbohydrates.Glycemic index of food is also important.It is a numerical index given to a carbohydrate rich food that is based on an average increase in blood sugar level occuring in the blood after it is ingested.A list of some of the Glycemic index of foods is as follows:

Rice	Wheat	Upama	Potato	Milk	Soyabeans	Bengal Gram	Apple		Water Melon
72	70	70	60	30	29	47	39		4

One should read all the labels carefully even if it is mentioned ‘for diabetics’.As a norm the product should give a range of 20Kcalories -60 Kcalories per 100 Gms of the processed product.

Studies have shown that fenugreek seeds can reduce blood sugar levels .It contains mucilaginous fiber & an alkaloid called Trigonelline.It lowers blood lipids also.25-50 Gms soaked in water can be had 15 Minutes before main meals.A moderate exercise schedule should be a part of diabetes management.

DIET IN CHRONIC RENAL FAILURE

Kidney performs multiple functions.The most important of these is to filter out substances that the body does not need .This is eliminated in the urine.There could be several reasons as to why the kidneys are not performig.To name a few are – damage to the kidneys,uncontrolled diabetes,hypertension or some blockage in the arteies.The main cause is diagnosed by various tests & the treament given accordingly Thus diet therapy is also individualized in case of these patients.This needs to be regularly monitored.Nodoubt it is a complex diet which needs to be understood by the patient.

The most important factor  is the protein- energy balance.Protein is restricted according to the amount of damage.Generally 40 Gms protein is given in stable patients .It could also be calculated at the rate of 0.4 to 0.6 Gms per kilogram of body weight.One must incorporate at least one third of this protein from first class protein or protein of high biological value.These proteins are present in egg,meat,fish,milk & milk products.Most meats give approximately20Gms-25 Gms protein per 100 Gms.Thus they are better avoided in this situation.However one eggwhite gives approximately 5-6 gms of protein & thus should be incorporated in daily diet.Cows milk 250ml.gives approxmately 7-8 Gms of protein & thus can be incorporated as such or in the form of yogurt.Generally yogurt is normally accpted by the patients as this can be given with main meals.

Salt is restricted & no table salt is allowed. In this context one must read all the labels of processed food vey carefully.Calcium -phosphorus balance needs are generally maintained by supplements recommended..Fluid intake is dependent on urine output.In many cases urine output plus 500 ml. of fluid is recommended.

Diet in Gallbladder Stones

Diet in  Gallbladder Stones

The gallbladder contracts & pushes the bile into the common bile duct that carries it to the small intestine.The gallbladder concentrates bile formed in the liver and stores until needed for digestion of fats. Bile contains water, cholesterol, fats, bile salts, proteins & bilirubin. Bile salts break up fats & bilirubin, give bile & stool a yellowish color. If the liquid bile contains too much of cholesterol ,bile salts or bilirubin, under certain conditions  can harden into stones.

There are two types of gallstones. Cholesterol stones which  are yellow-green in color & Pigment stones  that are  small, dark stones made of bilirubin . Patient may experience upper abdominal pain, nausea, vomiting & flatulence.

Treatment is dietary,medical& surgery. Prevention is the key word. Maintain ideal body weight by eating a balanced diet. Excess calories is the risk factor for development of gallbladder stones. Obese & overweight patients should try & reduce weight .Do not avoid all fats as they contain essential nutrients required by the body. Foods containing cholesterol like egg yolk,organ meats like kidney, liver, brains should be avoided. High fiber diet is recommended as it can reduce high cholesterol in the blood.

One can incorporate 1 table spoon of wheat bran in  daily breakfast cereal. That will enhance fiber content in the diet.3-4 servings of any seasonal fruit is better than taking juice  made from these.3-4 servings of vegetables will provide enough fiber. Use olive oil ,lemon juice or vinegar on  salads .Avoid all fried foodstuff. Refined vegetable oils should replace saturated fats that is hard margarines & butter Intake of .15 -30 ml. Of total oil per day is recommended.

BREASTFEEDING

Nutrient needs of an average lactating mother are increased basically in Kcal , Proteins,Calcium & fluids. Other micronutrients like magnesium & zinc requirements are also increased. These demands are easily met if one meets the requirement of proteins & calcium.

Calories lactating mother generally produces 900ml milk per day.Hundred mililitres  of human milk gives 66 calories .That means one needs to take 600 calories extra per day to produce this much milk.It is suggested that a lactating mother should add only  500calories to her diet & 100 calories can come from the deposited body fat .This will help the lactating mother to lose approximately 500 grams per week.One should not be over ambitious in losing weight at this time as the quantity of milk production will reduce.Gradual loss is always better method to reduce body weight.

Calcium & proteins  can be met by drinking milk.One litre of cows milk will give the required amount of calcium & protein.If somehow drinking of this much milk is not possible then fortified soy milk,cheese& green vegetables are a good substitute.Absorpition of calcium from green vegetables is comparatively less than the milk.

A general question often asked whether mother,s milk may lack a nutrient if she is not getting enough from her diet.In general the effect of nutritional deprivation of the mother will reduce the quantity & not the quality of milk.Breast milk composition more or less remains the same except in the case of some water-soluble vitamins (Vitamin C )& some trace minerals.

Heartburn (Acidity ) Causes & Dietary Treatment

Health of the gastrointestinal tract is
very important because of its function to ingest,digest &absorb
essential nutrients.A burning sensation felt behind the sternum
caused by stomach acid splashing back into the esophagus ( food pipe
)is called heartburn. The backflow of acid contents of the stomach
into the food pipe (esophagus) may cause irritation to the internal
lining & in the later stages ulcer of the food pipe.

Heartburn is normally experienced by
people who work under stress conditions & do not exercise to
relax.There may be a number of reasons more but the dietary habits
are one of the the leading cause.Overeating & overdrinking
liquids beyond the capacity of the stomach also makes  it
overextended due to the pressure of the gastric juices.

Keep your intake of milk
and dairy products to 3 servings per day or less. Choose lowfat or
fat-free dairy foods whenever possible. This will also help control
stomach acid production. Examples of foods to avoid include black
pepper, chiles, chili powder, hot peppers, coffee, teas, carbonated
drinks, cocoa, chocolate, tomatoes, tomato sauce & citrus fruits.

Avoid acid juices like orange
juice,grapefruit & tomato juice when experiencing heartburn.Soups
also stimulate the secretion of gastric acids. Cream soups contain
starch (cornfour) thus can be taken.Eating high fiber
foods does not worsen heartburn. High fiber foods include whole
grains, cooked dried beans, fuits and vegetables with peels.You may
notice that some foods cause you to have extra gas. This may include
broccoli, cabbage, onions, milk, cooked dried beans , peas, and some
fruits.Limit their intake.

The best treatment is to
eat small meals.There should be a gap of  forty-five minutes to one
hour between drinking liquids & food.This will prevent the
stomach to get overextended by the large volume of food &
liquids.Pay attention to the foods that cause you trouble, and limit
or avoid them according to how you feel.Eat
slowly for proper digestion.Do not eat full stomach& avoid spicy
food.Limit the intake of alcohol.Elevate your head a little while
sleeping & relax.

Sprouts are good for health.

Sprouts are recommended as the   essential vitamins , minerals ,
digestible energy, amino acids, proteins, and phytochemicals are
bioavailable.“Sprouting  improves  the contents of total proteins,
fat, certain essential amino acids, total sugars, B-group vitamins.
The increased contents of protein, fat, fibre and total ash are
easily digested.The metabolic effects of the sprouting process
decreases the phytates. The proteins of cereals gets converted into
albumins & globulins. The starch content of the sprouts also gets
reduced according to various studies.Sprouts provide a good supply of Vitamins A, E & C plus B complex. Like enzymes, vitamins serve as bioactive catalysts to assist in the digestion and metabolism of feeds and the release of energy. They are also essential for the healing and repair of cells.  According to
various studies conducted the vitamin content of some seeds can
increase by up to 20 times their original value within several days
of sprouting. Mung Bean sprouts have B vitamin increases to many
times its original content especially B1 & B2. Even soaking seeds
overnight in water yields greatly increased amounts of B vitamins
&Vitamin C.

The method of sprouting is very simple.One has to soak the lentils for
6-8 hours.Drain the water put it aside for it to germinate.One can
tie it in a muslin cloth & sprinkle some water from time to time
so that some moiture remains in the grains.One can get good sprouts
between 3-5 days. Put a little pressure by putting some weight over
it to get larger  sized sprouts. Eat fresh sprouts as the vitamins
are perishable when kept for a long time. Just include sprouts made from 30 Grams of raw weight grains & see the difference in your recovery from disease or maintaining good health.

To reduce high cholesterol levels

Diet is a significant risk factor in influencing the health of the heart. The diet high in total fat, saturated fats and cholesterol can block the arteries and cause heart diseases. Various studies have shown that overweight, lack of physical exercise & consumption of saturated fats may lead to high cholesterol.

Use a combination of different sources of fats approximately 30Gms per day (6 tea spoons). Saturated fats generally come from the animal sources like meat, poultry, eggs, dairy, butter and pure ghee .The plant sources of saturated fats are coconut oil, palm oil and palm kernel oil. Saturated fat raises cholesterol level more than anything else in the diet.

Monounsaturated fat is considered to be probably the healthiest type of general fat. Oils high in monounsaturated are better oils for cooking. Sources of monounsaturated fat are Olive oil (73 per cent) rapeseed oil (60 per cent) hazelnuts (50 per cent) almonds (35 per cent) Brazil nuts (26 per cent) cashews (28 per cent) avocado (12 per cent) sesame seeds (20 per cent) pumpkin seeds (16 per cent).

Polyunsaturated fats are of two types: omega-3 and omega- 6 fats. Omega- 3 fats are found in fatty fish (salmon, mackerel, herring and sardines). These fats help to prevent blood clotting, which can trigger heart attack or stroke. This means fish is a better choice as a non-vegetarian food. Omega- 6 fats are found in plant sources such as sunflower oil, safflower oil, corn oil, some nuts and seeds such as almonds, sunflower seeds and sesame seeds. Hydrogenated vegetable oil known as “Vanaspati” should be avoided.

Increase the intake of Dietary fibre which can reduce cholesterol synthesis. 3-5 servings of vegetables & fruits provide enough fibre for the day. Incorporate whole grain cereals.

The weight and physical activity are interlinked. For an adult 30-45 minutes of moderate exercise per day is recommended. Walk for 5-7 minutes every 1-2 hours to complete the 45 minutes of walk of the day if one does not find time to do regular walks.  Limit intake of alcohol to 2 drinks per day for male and 1drink per day for woman. Moderate restriction of sodium (sources table salt) will help in reducing the high cholesterol to normal levels.

 

 

 

 

When On a Reducing Diet Follow These Tips.

One is already on a negative energy balance when you are on a reducing diet. This means that your energy expenditure is more than the food intake. Generally the measures taken to reduce are dietary modifications, physical activity & life style changes. There is a lot of anxiety when one is on a reducing diet about the outcome of results. Sometimes one does not take the full diet prescribed in order to hasten the process of reduction. Low carbohydrate diet leads to rapid weight loss due to losses of sodium, potassium and water from the body.

First lesson when on a reducing diet is to follow the diet properly. The stress is more when the target is more say 20Kg.Plan a short term achievable target & get encouraged to continue to follow the diet. One can plan to reduce only 10%of the total weight reduction which is only 2kg.in this case. The rate of weight loss decreases after a few weeks

A rough estimate of energy in different foods should be understood as it helps in exchanging different foods. One should be clear of the portion size of different foods. Exercise & diet relation should be understood .Exercise not only expends energy but also increases basal metabolic rate. (Energy required for the functioning of the internal organ).

Water is an important factor when one is doing strenuous exercise. Keep hydrating your body before & after the exercise session. High fiber foods will give a satisfied feeling. So eat 3-5 servings of fruits & 3-5 servings of vegetables in your diet. Instructions about eating out should be well understood.