Energy Giving Nutrients

 Energy Giving Nutrients

Of all the nutrients present in food, only 3 provide energy:

Fat

Carbohydrates

Protein

Lets check out if  these energy providing nutrients all contain the same amount of energy?

Fats contain about twice as much energy as proteins and carbohydrates.The metabolisation of 1 gram fat gives approx. 9 kcal, while 1 gram carbohydrates or 1 gram protein only
gives 4 kcal. For this reason, foods with high fat content have normally the highest energy content.

Although carbs and protein provide the same calories the basic function of protein is to repair the regular wear and tear happening in the body. Similarly choose from complex high fibre carbs like whole grains to get a sustained energy benefit and not from simple carbs like sugar, biscuits, cakes etc 

So go ahead and eat high fat foods with caution.


Mrs Shilpa Mittal
Nutritionist and Diet Consultant
Founder Shilpsnutrilife - Diet and lifestylemakeover

Eat a variety of foods everyday

Eat a variety of foods everyday

Eating a variety of foods is very important for a balanced diet. I keep on stressing this point very often with my clients too, that by eating only one or two kinds of foods, you will not get the proper balance in your diet that you should have. As each food has different nutrients in it like grains are rich in carbs, dals in proteins, fruits and veges in vitamins (as can also be seen in the image).

Also by eating only one kind of food, the aspect of boredom will arise. Say, for instance, you have a banana for a snack every day for a month. You will get bored and tired of eating banans. Instead, try a variety of fruit.

Eating many different foods helps maintain a healthy, well-balanced and interesting diet that provides adequate nutrition, also by getting a variety of foods you will make eating a lot more enjoyable. 

So go ahead try a new fruit like star fruit or introduce a new grain which you haven't tried yet say nachni(ragi), Jav(barley)...do share your experience too.

Mrs Shilpa Mittal
Nutritionist and Diet Consultant
Founder Shilpsnutrilife - Diet and lifestylemakeover

KIDS NUTRITION - Don't label foods as "good" or "bad."

KIDS NUTRITION
Don't label foods as "good" or "bad."

Instead, tie foods to the things your child cares about, such as sports or doing well in school. Let your child know that protein in dal, beans, sprouts and calcium in dairy products give them strength for sports. The antioxidants in fruits and vegetables add luster to skin and hair. And eating a healthy breakfast can help them keep focus in class.

How to Test a Calcium Supplement's Ability to Dissolve

 Hi guys got through a really good stuff…..

How to Test a Calcium Supplement's Ability to Dissolve

Are you taking a calcium supplement to prevent the onset of osteoporosis? Depending on the quality of the pill, it may not be dissolving fully in your stomach. This means that fewer nutrients are making their way to your system. By dropping two of your tablets into vinegar, you can easily test the quality of your calcium supplement. The vinegar mimics the action of your stomach acid on the tablets, and allows you to see just what happens to them after they are ingested.

 Things You'll Need

• 3/4 cup white vinegar
• Glass
• Two calcium supplement pills
• Spoon

1 Pour the vinegar into the glass and add the calcium supplements.

2 Soak the tablets in the vinegar for 30 minutes, stirring them once every couple minutes.

3 Monitor the supplements' progress. If they are nearly dissolved or broken up into small fragments after 30 minutes, they are likely doing their job. If they are still whole or in several large chunks, you should try a different brand of calcium supplement.

Read more: How to Test a Calcium Supplement's Ability to Dissolve | eHow.com http://www.ehow.com/how_4494448_test-calcium-supplements-ability-dissolve.html#ixzz1NKf1zqCK

World Osteoporosis Day -20th Oct 2012

World Osteoporosis Day - 20th Oct 2012

World Osteoporosis Day 2012 Theme is

                "Stop at One: Make Your First Break Your Last"

Osteoporosis is a ‘silent disease’, the literal meaning of the word is "porous bone", the disease causes a reduction in the density and quality of the bones, bones become fragile, brittle and hence more prone to fractures, usually in the wrist, spine and hips.

•Fractures are warning signs: One fracture leads to another
•A person who has suffered an osteoporotic fracture is twice as likely to suffer a fracture in the future if no diagnosis and treatment for osteoporosis has been provided.
•Approximately half of all people who have had one osteoporotic fracture will have another, with the risk of new fractures increasing exponentially after each fracture.
•One in four women who have a new vertebral fracture will fracture again within one year.•If you are 50 years of age or older and have had a fracture you should ask your doctor for a clinical assessment that will include a bone mineral density test.
How can you maintain your bone health?

 
•Calcium intake– Calcium is a mineral needed by the body for healthy bones, teeth, and proper function of the heart, muscles, and nerves. The body cannot produce calcium; therefore, it must be absorbed through food. Dairy products, green leafy vegetables, nuts & calcium fortified foods like orange juice, cereal, bread, and soya are rich sources of calcium. Calcium supplements should be taken on the advice of a doctor. Good forms of calcium supplements are calcium carbonate and calcium citrate. But one should be careful not to get more than 2,000 mg of calcium a day.

•Vitamin D supplementation- Vitamin D helps in the absorption of calcium. Foods which are rich in vitamin D are eggs, fatty fish like salmon, cereal and milk fortified with vitamin D. Sunlight is also a good source of vitamin D. 

•Exercises– Exercise makes bones and muscles stronger and helps prevent bone loss. Weight-bearing exercises, done at least three to four times a week, are best for preventing Osteoporosis. Walking, jogging, playing tennis and dancing are all good weight-bearing exercises. In addition, strength and balance exercises may help you avoid falls, decreasing your chance of breaking a bone. Consult an expert whenever engaging in advanced, vigorous and form-heavy exercises.

•An optimal diet rich in calcium and protein is important to ensure proper bone formation and density.

•Lifestyle changes, including quitting smoking and curtailing excessive alcohol intake will also benefit.                          

          So Capture your facture risk....

World Food Day - 16 October 2012

World Food Day - 16 October 2012

“Agricultural cooperatives – key to feeding the world”. 

This is the theme for World food day 2012. The day is about recognising the worldwide problem of hunger, hence the theme has been chosen to highlight the role of co-operatives in their contribution to food security and ridding the world of hunger.

This years theme is also important as 2012 has also been designated “International Year of Cooperatives” by the UN General Assembly.

However, it is not just about donating food to the world's hungry and undernourished peoples. It is about doing something to help them help themselves. If I was hungry and someone gave me a plough to farm my land I would be far more grateful than if they gave me a sack of potatoes. If I had a plough I could be self-sufficient and produce my own food. That is what the day is trying to encourage. 

The Food and Agriculture Organisation is a division of the United Nations, and is responsible for World Food Day. Along with raising awareness of hunger and poverty, the day aims to encourage economic and technological cooperation between different governments and with non-governmental organisations.

With an estimated 1.02 billion malnourished people across the globe it is a pretty serious matter and worth the public and private investment that is being sought out. So that's why it is important to raise awareness via World Food Day.

Feed the world,make it a better place

source:- -http://www.national/-awareness-days.com/

World arthritis day -October 12 2012

World arthritis day -October 12 2012

The 2011/2012 the theme is ‘Move to Improve’

World arthritis day is dedicated to aware the people relating to pains caused in knee, joints and other body parts. Arthritis is seen in every age groups-men women, children, and young people but mainly found in elderly people. Mostly the age group of 50-66 is affected with the problem of arthritis. This causes in pain, swellings, and stiffness in joints. Therefore a day has been dedicated in order to aware the people all over the world about arthritis. In this day person come across with problems related with arthritis, take the steps to tackle it. 

A healthy eating plan can greatly reduce the painful symptoms of arthritis.

Eating a balanced, nutritious diet containing plenty of cereal foods, vegetables and fruits;low in fat and includes only moderate amounts of sugar, salt and alcohol helps support the body so it can heal itself naturally. While some arthritic conditions may not be reversed, many sufferers can reduce their pain considerably by following some simple dietary advice. A consultation with a nutritionist or a physician about holistic medicine for arthritis may yield additional diet or lifestyle advice to help you manage your condition.

Nutrition can help, either with medicines or, in some cases, instead of them. Foods affect the joints in two major ways. First, certain foods trigger the symptoms of rheumatoid arthritis, and eliminating these foods sometimes causes even long-standing symptoms to improve or even remit entirely. Second, certain fatty acids have an anti-inflammatory action that can reduce joint pain, stiffness, and swelling.

 Your weight is the single most important link between diet and arthritis, as being overweight puts an additional burden on your hips, knees, ankles and feet. If you are unable to exercise as much because of your arthritis, you should reduce your calorie intake.This will prevent excess energy from the food you eat being stored in your body as fat.

However keeping active can minimise the ill effects of arthritis, so say the experts.

So stay active eat healthy n fight arthritis.

Eat with Awareness

Eat with Awareness

Eat with Awareness

In today’s world of a million distractions, many children or even adults are eating food while watching TV or playing on their computers. This habit can interfere with digestion, as the body is not primed to digest food when it is distracted. When the body is stressed, it diverts energy away from digestion and instead prepares to fight-or-flight.

Children and families should practice mindful eating around meal times. This habit will encourage the body to digest food that was consumed properly.

Nutrition for pre-school children

NUTRITION FOR PRE-SCHOOL CHILDREN

The ages between one and four are a crucial time for learning  good dietary habits that can lay the foundations for future good health. GOOD NUTRITION AT THIS AGE IS LIKE SOWING SEEDS FOR HEALTHIER TOMMORROW.

Diet directly affects optimal development  of  the body and the brain.
Nutritious food help to form strong teeth and bones, muscles and a healthy body; a good immunity. 

Young children’s need for energy and nutrients is high, but their appetites are small due to small stomach capacity and they can be fussy, too, and it can be a challenge to get your child’s diet right. At this age, children are often good at regulating their appetite. If they’re not hungry, insisting on larger amounts of food can create a battle, which you’re likely to lose. 


Key foods and nutrients

Base your child's intake on the following food groups to help ensure she’s getting all the important nutrients. If the family diet is healthy, children can just have family food. 

Make sure your child has the following, every day: 

Cereals

Include at least one kind of starchy carbohydrate, such as whole wheat bread, rice, pasta, or potatoes. Young children have small appetites, so high fibre-rich carbohydrates can be bulky and inhibit the absorption of some minerals. Gradually introduce higher fibre carbohydrate foods, so that by the time children are five, they're eating the same fibre-rich foods as the rest of the family. 

Key nutrients:- Carbs which is mainly needed to provide them energy throughtout the day, along with energy they also provide B complex nutrients and also some minerals esp nachni which is rich in both calcium and iron.

Examples:- poha, upma, parathas, khicdi, pulavs, briyani, sandwiches, porridages, bhel, potato chat, tikkis, jowari, corn, nachni 

Fruit and vegetables

Aim for at least five servings a day, where a serving is about a handful in size. Use fruit in puddings, chats and as snacks.

Vegetables can be eaten raw or cooked (serve crunchy rather than very soft to preserve the vitamins and minerals). 

If your child doesn’t like vegetables, try hiding them by pureeing in to soups, sauces, casseroles and pizza toppings.

Key nutrients – Iron, vit A, C, Antioxidants
  
Milk and dairy foods

Your child should be having the equivalent of about 500 to 600ml of milk and its products a day. Milk can be used in cereals or in drinks,milkshakes, puddings and sauces. Cheese, panir, yoghurt can be given instead of milk. Grated cheese/panir, cheese spread can be used on sandwiches or toast. Try yoghurts as a pudding or snack between meals, served alone or with fruit.

 
NON VEG – Egg, Meat, fish and alternatives 
 
Recommend at least two servings of fish a week, one of which should be oily. Use eggs, either boiled, in sandwiches, as omelettes or scrambled.

Pulses and legumes
Try different beans and pulses, such as lentils, baked beans, peas and chickpeas. 

Nutrients- Protein, Calcium, B-12, Vit D, Zinc

BEST FOOD COMBINATIONS- khicdhi, milk+roti, dal+rice/roti, curd rice, dal + roti, idli, dosa, dhokla, uttapa i.e combination of cereal + pulse gives the best quality protein comparable to that of an egg which is considered excellent.



Fats and sugar - Foods to be careful with....

Fatty and sugary foods include spreading fats, cooking oils, sugar, biscuits, cakes, crisps, sweets, chocolate, cream, ice cream and sugary drinks. Don’t give these often, and when you do, make sure they’re in small amounts only. Many of these could affect your child’s intake of more nutritious foods and lead to a less healthy diet Offer them at the end of a meal rather than between meals as a snack.  

Keep total fat intake between 25 to 35 percent of calories for with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts and vegetable oils.

To sum it up…..

Most kids are going to have fussy food days (or years)
If it’s up to them, kids will only choose food that tastes good and that they are familiar with. 

 
Kids have to be taught to think about nutritious eating
Parents are food teachers - kids learn eating habits and food choices from their parents......so please look at your food habits first.