Sunday, September 13, 2009

Putting protein into perspective

During digestion, protein in food is broken down into the 20 amino acids that are the basic building blocks our bodies use to create its own protein. Our bodies need protein to maintain our cells, tissues and organs. A lack of protein in our diets can result in slow growth, reduced muscle mass, lower immunity, and weaken the heart and respiratory system. Protein gives us the energy to get up and go –and keep going. Keep in mind that it is vital to eat healthy protein that is free of hormones and antibiotics. Also, the majority of people in the U.S. eat more protein than is necessary. So focus more on getting higher quality versus more quantity. Each person is individual and may need different amounts of protein depending on their body and activity level.

A complete protein source is one that provides all of the essential amino acids. Examples are animal-based foods such as meat, poultry, fish, milk, eggs, and cheese.

An incomplete protein source is one that is low in one or more of the essential amino acids.

Complementary proteins are two or more incomplete protein sources that together provide adequate amounts of all the essential amino acids. For example, rice and dry beans. Similarly, dry beans each are incomplete proteins, but together, these two foods can provide adequate amounts of all the essential amino acids your body needs.

Do complementary proteins need to be eaten in the same meal? Research shows that your body can combine complementary proteins that are eaten within the same day.

Carbohydrates clarified and Fiber and Vegetables and Fruits

Carbohydrates clarified

Carbohydrates

Carbohydrates – food composed of some combination of starches, sugar and fiber - provide the body with fuel it needs for physical activity by breaking down into glucose, a type of sugar our cells use as a universal energy source.

Bad carbs are foods that have been “stripped” of all bran, fiber, and nutrients. They have been processed in order to make cooking fast and easy. Examples are white flour, refined sugar, and white rice. They digest so quickly that they cause dramatic elevations in blood sugar, which over time can lead to weight gain, hypoglycemia or even diabetes.

Good carbs are digested more slowly. This keeps your blood sugar and insulin levels from rising and falling too quickly, helping you get full quicker and feel fuller longer. Good sources of carbs include whole grains, beans, fruits, and vegetables, which also offer lots of additional health benefits, including heart disease and cancer prevention.

Whole Grains for long-lasting, healthy carbohydrate energy

In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart. Make whole grains an important part of every meal.

Make sure you're really getting whole grains. Focus on including grains that are in their whole form, such as whole grain brown rice, millet, quinoa, and barley in your meals. When you want to eat healthy grains in the form of breads or cereals be aware that the words stone-ground, multi-grain, 100% wheat, or bran, don’t necessarily mean that a product is whole grain. Look for the new Whole Grain Stamp from the Whole Grains Council. If there is no stamp look for the words “whole grain” or “100% whole wheat,” and check the ingredients to make sure each grain listed is specified as whole grain. Some good sources are dark breads and toasted wheat cereals.

Avoid: Refined grains such as breads, pastas, and breakfast cereals that are not whole grain.

Fiber

Dietary fiber is found in plant foods (fruit, vegetables and whole grains) and is essential for maintaining a healthy digestive system. Fiber helps support a healthy diet by:

Helping you feel fuller faster and longer, which can help prevent overeating.
Keeping blood sugar levels even, by slowing digestion and absorption so that glucose (sugar) enters the bloodstream slowly and steadily.
Maintaining a healthy colon - the simple organic acids produced when fiber is broken down in the digestive process helps to nourish the lining of the colon.

The two types of fiber are soluble and insoluble:

Soluble fiber can dissolve in water and can also help to lower blood fats and maintain blood sugar. Primary sources are beans, fruit and oat products.

Insoluble fiber cannot dissolve in water, so it passes directly through the digestive system. It’s found in whole grain products and vegetables.

A healthy diet should contain approximately 20 to 30 grams of fiber a day, but most of us only get about half of that amount.

Vegetables and Fruits: Vitamin, antioxidant and fiber powerhouses

Fruits and vegetables are low in calories and are packed with vitamins, minerals, protective plant compounds and fiber. They are a great source of nutrients and vital for a healthy diet.
Fruits and vegetables should be part of every meal, and be your first choice for a snack. Eat a minimum of five portions each day. The antioxidants and other nutrients in these foods help protect against developing certain types of cancer and other diseases.

Greens: Dark leafy green vegetables are a vital part of a healthy diet since they are packed with nutrients such as calcium, magnesium, iron, potassium, zinc, and Vitamins A, C, E and K. Greens help to strengthen the blood and respiratory systems. They are currently the most lacking food in the American diet. Be adventurous in your choice of greens: kale, mustard greens, broccoli, Chinese cabbage are just a few of the many options.

Sweet Vegetables: Naturally sweet vegetables are an excellent way to add healthy sweetness to your meals and reduce your cravings for other sweets. Some examples of sweet vegetables are corn, carrots, beets, sweet potatoes or yams, winter squash, and onions.

Fruit: Eating a wide variety of fruit is another very healthy part of any diet. They provide us with beneficial properties such as natural sugars, fiber, Vitamins and antioxidants. Choose fresh or frozen, and focus on variety. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

Go for the brights: The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants.

Avoid: Fruit juices can contain up to 10 teaspoons of sugar per cup; avoid or dilute with water. Canned fruit often contains sugary syrup, and dried fruit, while an excellent source of fiber, can be high in calories. Avoid fried veggies or ones smothered in dressings or sauces – you may still get the vitamins, but you’ll be getting a lot of unhealthy fat and extra calories as well.

Tips for a Healthy Diet and Better Nutrition

Healthy Eating

Tips for a Healthy Diet and Better Nutrition

Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible – all which can be achieved by learning some nutrition basics and incorporating them in a way that works for you.
Choose the types of foods that improve your health and avoid the types of foods that raise your risk for such illnesses as heart disease, cancer, and diabetes. Expand your range of healthy choices to include a wide variety of delicious foods. Learn to use guidelines and tips for creating and maintaining a satisfying, healthy diet.

Healthy Eating: Strategies for a healthy diet

Here are some tips for how to choose foods that improve your health and avoid foods that raise your risk for illnesses while creating a diet plan that works for you.

Big picture strategies for healthy eating
Eat enough calories but not too many. Maintain a balance between your calorie intake and calorie expenditure—that is, don't eat more food than your body uses. The average recommended daily allowance is 2,000 calories, but this depends on your age, sex, height, weight, and physical activity.
Eat a wide variety of foods. Healthy eating is an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat.
Keep portions moderate, especially high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.
Eat plenty of fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol. Try to get fresh, local produce
Drink more water. Our bodies are about 75% water. It is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins. A majority of Americans go through life dehydrated.
Limit sugary foods, salt, and refined-grain products. Sugar is added to a vast array of foods. In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. See suggestions below for limiting salt and substituting whole grains for refined grains.
Don’t be the food police. You can enjoy your favorite sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart – even if those French fries aren’t!
Get moving. A healthy diet improves your energy and feelings of well-being while reducing your risk of many diseases. Adding regular physical activity and exercise will make any healthy eating plan work even better.
One step at a time. Establishing new food habits is much easier if you focus on and take action on one food group or food fact at a time

Eating smart: A keystep towards healthy eating

Healthy eating begins with learning how to “eat smart”. It's not just what you eat, but how you eat. Paying attention to what you eat and choosing foods that are both nourishing and enjoyable helps support an overall healthy diet.

Take time to chew your food: Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.

Avoid stress while eating: When we are stressed, our digestion can be compromised, causing problems like colitis and heartburn. Avoid eating while working, driving, arguing, or watching TV (especially disturbing programs or the news). Try taking some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere.

Listen to your body: Ask yourself if you are really hungry. You may really be thirsty, so try drinking a glass of water first. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly. Eating just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best, rather than stuffing yourself into a “food coma”!

Eat early, eat often: Starting your day with a healthy breakfast can jumpstart your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off. Also, eating small, healthy meals throughout the day, rather than the standard three large meals, can help keep your metabolism going and ward off snack attacks.

Healthy eating simplified

Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body. But what exactly does that mean? What are good carb, protein, and fat choices for developing your own healthy eating plan? you will find more topics

Diet and Cholesterol content

Cholesterol content of Foods

S.No.	Food	Cholesterol (mg/100g edible portion
1	Beef	70
2	Butter	250
3	Cheese, cheddar	100
4	Cheese, cottage (paneer)	15
5	Cheese, cream	120
6	Cheese spread	65
7	Chicken, with skin	100
8	Chicken, without skin	60
9	Crab	125
10	Egg, whole	550
11	Egg, white	-
12	Egg, yolk	1500
13	Fish	70
14	Ice cream	45
15	Kidney	375
16	Lamb	70
17	Liver	300
18	Lobster	200
19	Milk, whole	11
20	Milk, skim	3
21	Milk powder, whole	85
22	Mutton	65
23	Pork	70
24	Shrimp	125

How does diet affect blood cholesterol?

Diets high in total fat, cholesterol and saturated fats contribute to high blood cholesterol. Both, the amount and the type of fat influence blood cholesterol. All fats are composed of either saturated or unsaturated fatty acids. Unsaturated fatty acids can be monounsaturated or polyunsaturated fatty acids. Food fats generally contain a mix of all these kinds of fatty acids. It is primarily the saturated fats that are linked to higher blood cholesterol levels. Dietary cholesterol is the cholesterol found in the food we eat. All animal food products contain some cholesterol. Dietary cholesterol seems to contribute to higher blood cholesterol when consumed in large amounts along with saturated fats. People differ in their ability to handle cholesterol in the diet because the level at which our body manufactures cholesterol also varies. Even if we do not eat any cholesterol, the liver would manufacture enough to meet the body's needs. As we increase our consumption of dietary cholesterol, our body cuts back on its own production. For most of us, this works very well. However, some people cannot adjust their internal cholesterol production with their intake of dietary cholesterol. Too much saturated fat in the diet can further compound the effects of dietary cholesterol.

How can blood cholesterol be lowered through diet?

The most effective way to lower blood cholesterol is to eat less saturated fat and avoid food products rich in cholesterol. Replacing saturated fatty acids with monounsaturated fatty acids and polyunsaturated fatty acids and increasing the intake of complex carbohydrates and dietary fibre can lower blood cholesterol levels. Choose foods rich in complex carbohydrates and fibre in place of high fat foods.

Hints to make right food choices

Avoid foods that contain a lot of cholesterol, like meats and egg yellow.

Eat less fat especially saturated fats, generally obtained from animal sources.

Include lots of fresh fruits and vegetables as salad in your diet.

Avoid fatty and fried foods such as pakoras, puris, paranthas, samosas and cutlets.

Maintain a normal body weight.

Restrict the intake of sweets including sugar, barfi, gulab jamuns, ras gullas, pastries and cakes.

Avoid colas and other carbonated drinks.

Stop smoking.

Restrict alcohol intake.

Exercise regularly to keep fit. Yoga is good.

Reduce stress and relax after work.

Follow-up regularly with the doctor.

Weight affects body shape satisfaction

A study of Canadian schoolchildren has shown a direct association between body mass index (BMI) and satisfaction with their body shape. The research shows that girls were happiest when thinnest and boys were unhappy when they were too skinny or too fat.

Studies in the past have suggested a link between poor body satisfaction and a higher risk of disordered weight control behaviour such as fasting, use of laxatives and/or diet pills among teenagers.To investigate this relationship, as well as the effects of rural/urban residence, parental education and income, researchers measured the height and weight of 4254 children aged 10-11 years old and asked them how much they agreed with the statement, "I like the way I look".

Overall, 7.3% of girls and 7.8% of boys reported poor body satisfaction. For normal weight, overweight and obese girls the prevalence of poor body satisfaction was 5.7%, 10.4% and 13.1%, respectively. For boys this was 7.6%, 8.4%, and 8.1%, respectively. Girls whose parents had low educational attainment and were residing in rural areas were more likely to report poor body satisfaction.

The researchers noted that poor body satisfaction among males with a low BMI may reflect the cultural ideal for males to attain both muscularity and leanness; whereas, among females, thinness remains the culturally defined ideal body shape.

The finding about girls from rural areas being more likely to report poor body satisfaction suggests that appearance-related pressures may be higher in rural areas, or perhaps that girls in urban areas benefit from existing programmes that may protect against this.

A fruity start keeps you fit

Eat fruits for breakfast - Eating fruits gives nutrition without that heavy, oily, greasy feeling that bothers you even before your day starts.

Add calcium to your diet

Build up reserves of Calcium and strengthen your bones, particularly before you are 35 years old. Rich sources of Calcium include milk and milk products like cheese, paneer, dahi, lassi (buttermilk), raita, kheer and kulfi.

Add sodium to your diet

Sodium is essential to the body for fluid balance, muscle contractions and nerve reactions. Since excess sodium in the diet can predispose to high blood pressure, a low sodium diet is better for health. Table salt is sodium chloride. Sodium occurs naturally in most foods and is also added to many processed foods and several over-the-counter medicines, like antacids, laxatives and aspirins.

Always tired?

If you always feel tired, get your haemoglobin level checked. If low, supplement your diet with rich dietary sources of iron - rice flakes, sarson ka saag, pulses and legumes.