RAMADAN : A MONTH OF FASTING OR FEASTING? WHAT SHOULD YOU EAT?

MAHE RAMADAN FASTING : What to Eat and What to Avoid?

Mahe Ramadan is the ninth month in the Islamic calendar. During the whole month, faithful observers of Islam fast from sunrise (Sahour) to sunset (Iftar). During the fast, no food or drink is consumed, and thoughts must be kept pure. Followers of Islam believe that fasting helps the Muslim learn patience, modesty, and spirituality. Mahe Ramadan is not just about fasting but also about overcoming their temptation for food and all other wrong desires. Apart from physical health, Mahe Ramadan is more about your spiritual well being.

During meal times in Mahe Ramadan, Muslim families will typically gather round to enjoy a rich spread. After all, there is no better way to mark the start or end of fasting than with your favorite savory foods. Or is there?

When deciding what to eat during Mahe Ramadan, remember that Iftar and Suhoor help sustain your fast the following day, so consuming the right food is important.

Consuming wrong kind of food, will only make you feel heavy and bloated and not provide you with the essential nutrients required during this period.

                     

Here is a list of foods that one can consume for the entire month, it is absolutely general and for healthy individuals.

Please Comment below if you have any further questions.

This Balanced meal plan will help maintain your energy levels and also provide you with the necessary calories, proteins, fats, vitamins & minerals required.

Things to be kept in Mind this Mahe Ramadan :

• Do not over consume or in excess anything.
• Avoid oily, fried items.
• Avoid outside food or any Junk food in suhoor, iftaar or anytime during Ramadan. Consume homemade food.
• Increase your Water intake, and if dehydrated add electrolytes to it.
• Restrict consuming carbonated beverages, sodas, colas or any sugary drink during Ramadan.
• Restrict packed and processed food items as it contains more sodium, which will trigger more thirst.
• Don't drink large amounts of water at iftaar time. Take sips at iftaar then a glass of water after every 1-2 hours gap.
• Consume more of whole carbohydrates like whole cereals, good quality protein like chicken, fish, eggs or pulse & cereal combination and whole vegetables and fruits for fibre, vitamins and minerals.
• Avoid Exercising immediately after iftaar. Exercise after 2 hours of eating.
• Remember Fasting is about controlling your temptations. 

Get off to a Great Start with the Power of a Great Breakfast!

Breakfast is the most important meal of the day since you are breaking your 8-10 hours of fast/gap after the night meal on the previous day i.e dinner and also very important from the nutritional point of view.

It is said to be adequate if it contains the main food groups namely; energy giving, body building and protective foods and provides approximately one-third of the day's recommended dietary allowance.
It will boost the energy level and help to maintain the energy level of the person throughout the day and prevent physical and mental fatigue.
Skipping breakfast or eating inadequate breakfast in quantity or quality can increase the risk of undernourishment on the one hand and on the other hand, may lead a person to overeat later in the day.

Some of the reasons for persons consuming inadequate breakfast include :-
-Lack of knowledge about its importance
-lack of time to prepare breakfast
-lack of appetite in the morning

Breakfast intake was found to enhance cognitive performance among elementary school children. Boys and girls both showed enhanced spatial memory and girls showed improvement in short-term memory after consuming oatmeal. Oatmeal provides a slower and more sustained energy source, which improved the cognitive performance.

Breakfast food preparations:
Plain paratha, stuffed paratha, chapati, bhakri or rotla, porridge/dalia (salted, with vegetables, milk), lapsi, idli/dosa, dhokla, muthia, upma, uttapam, poha, cheela/pudla, thepla, vermicelli (with vegetables, milk) bread, sandwiches.

Beverages : Milk plain, tea/coffee/fruit juice/ lassi
Accompaniments : Raw fruits or chutneys
For non-vegetarians : Egg preparations may be used.

"Skin-happy Foods"

Food for Great Skin :-
1. Whole Grains like whole wheat breads & chapatis, whole wheat pastas, oats, barley, brown rice.

2. Vegetables like Carrots, capsicum, tomatoes, broccoli, and all kinds of green leafy vegetables like spinach, fenugreek leaves, colocasia leaves, etc.

3. Fruits such as papaya, guava, strawberries, watermelon, pineapple, oranges, lime and all other citrus fruits for vitamin A, Vitamin C and antioxidants.

4. Nuts and seeds like almonds, walnuts, flax seeds for omega-3 fatty acids and vitamin E.

5. Eggs, dairy products and fish should also be taken on a daily basis for omega-3 fatty acids, zinc, selenium, etc.

6. A well Hydrated body flushes out all the toxins. Therefore, 2-3 liters of fluids should be taken everyday.

7. Apart from all this, Oily & junk food, processed food items, excessive sugar consumption, colas and high sugar beverages, alcohol & smoking should be completely avoided.

Vitamin C - Sources & Benefits.

Wound healing, Skin repair, detoxification, an antioxidant, a Stress buster - You name it and you get it in all the fruits especially citrus fruits and vegetables which are rich sources of Vitamin C.

Vitamin C also referred to as ascorbic acid/ascorbate, appears to be important for plants and animals in order to combat oxidative stress and in plants it may even modulate gene expression. Highly evolved mammalian species seem to have lost the ability to synthesize Vitamin C. Hence, it must be supplied by the diet in some vertebrates including man.Vitamin C is water soluble and tends to get easily destroyed on exposure to air, light, alkali and heat.

Recommended Dietary Allowance for Vitamin C 

Infants require 25 mg of vitamin C as per recommendations given by ICMR (2010). The recommendations for children from 1-9 years; adolescents from 10-17 years and all adults is 40 mg/day for vitamin C. During pregnancy and lactation, requirements are higher - 60 and 80 mg/day respectively.
The institute of Medicine in the US has pointed out that persons who smoke need more vitamin C, since they face more oxidative stress as compared to non-smokers.

FOOD SOURCES OF VITAMIN C 

Many fruits and vegetables are sources of vitamin C.
However the vitamin is highly labile since it is easily destroyed by prolonged storage, heating and exposure to air/light. Hence, it is advisable to obtain vitamin C from raw fruits and vegetables.

Some rich sources of Vitamin C (mg/100 g) are :

• Amla - 600 
• Drumstick leaves - 220
• Guava - 212
• Turnip greens - 180
• Capsicum - 137
• Coriander leaves - 135
• Cabbage - 124
• Green chillies - 111
• Radish leaves - 106
• Lime - 63
• Lemon - 39
• Orange - 30

Functions of Vitamin C

Collagen Synthesis :-

Collagen is a fibrous protein, present in skin, bone, tendon, cartilages and teeth. Vitamin C supports the formation of muscle fibers in connective tissues and speeds up the healing process. Therefore, Vitamin C is important in wound healing and formation of scar tissue, formation of matrix of bones, cartilages and connective tissues. Therefore patients with burns, injuries or who have undergone surgery need adequate vitamin C intakes. It will also help in skin related issues like scars, dull skin, and helps prevent aging.

Acts as an Antioxidant :-

Ascorbic Acid is a naturally occurring cytosolic antioxidant that prevents damage caused by free radicals. It helps to regenerate Vitamin E. It has been suggested to be helpful in reducing the risk of many chronic diseases.

Iron Absorption :-

Vitamin C converts ferric form of iron into the ferrous form of iron and thereby improves the absorption of ferric iron or non-heme iron, present in plant foods.

Promotes Immune Function :- 

It helps prevent infections and helps to control inflammation. Vitamin C may have antiviral activity and may help in reducing the severity of symptoms of cold. It enhances the activity of natural killer cells that are a part of the body's surveillance against tumor cells in the early stages of tumor development.

Synthesis of Neurotransmitters :-

Synthesis of adrenalin, a stress hormone requires Vitamin C.
Ascorbate is also involved in conversion of tryptophan to serotonin, a relaxing neurotransmitter.
The enzyme involved in synthesis of nor-epinephrine from dopamine is vitamin C dependent.
So next time you are stressed out, don't forget to grab a glass of orange juice or a bowl of fruit salad.

Detoxification :-

Helps in neutralizing the toxins and heavy metals like lead and cadmium. (present in polluted environment, cigarette smoke, water pipe lines and certain utensils). It Suppresses formation of nitrosamines (that are carcinogenic) from nitrites present in food.

Other Physiological Functions :-

Vitamin C may help in reducing blood pressure and provide protection against cardiovascular diseases.

Are you at a risk for Cardiovascular Disease?

10 Risk factors for Cardiovascular Disease 

The American College of cardiology has classified the risk factors into many categories based on the researches done.

1) Cigarette Smoking :

• Smoking is synergistic with other risk factors and directly influences acute coronary events including thrombus formation & plaque instability.  
• Risk also increases with increase in number of smokes per day.
• Nicotine and by-products of smoking are involved in the initiation and progression of atherosclerosis(Plaque Formation).
• Smoking reduces HDL (good cholesterol) and increases VLDL cholesterol(Bad cholesterol) and glucosse levels.
• Quitting smoking can reduce the CVD risk by 50%

2) LDL Cholesterol :

• A decrease of 1 mg/dl of LDL-C results in 1-2% decrease in the relative risk or CVD.
• Following factors increase LDL-C :

1. Aging
2. Genetics
3. Diet
4. Diabetes
5. Some anti-Hypertensive drugs
6. Obesity
7. Reduced estrogen levels

• Diets high in saturated fat and cholesterol elevate LDL-C.

Levels of LDL-C as per ATP-3 Classification :

1. <  100 mg/dl : Optimal Level
2. 100-129 mg/dl - Near Optimal
3. 130-159 mg/dl - Borderline high
4. 160-189 mg/dl - High
5. >190 mg/dl - Very High

3) Hypertension :

• About 50% of the first Myocardial infarction patients & 66% of the stroke patients have blood pressure higher than 160/90 mm Hg.
• Hypertension is normally present with other risk factors.

4) Diabetes.

5) Physical Inactivity :

• 30 min of moderate activity of moderate intensity is recommended.

5) HDL-Cholesterol :

•  An increase in HDl-C has a direct correlation with a decreased CVD risk.
• A low HDL-C  (<40 mg/dl) iis considered to be  risk factor.

6) Obesity :

• Android type(Apple shaped body type) of obesity is more prone to increase the risk to CVD as compared to the gynoid (Pear shaped body type) type.

7) Trans-Fat :

• They are produced in the hydrogenation process.
• Widely used in the food industry to manufacture hydrogenated fats and soft margarine.
• 50% of the trans-fatty acid intake comes from animal foods e.g. beef. butter, milk fats.
• Remaining 50% comes from hydrogenated oil.
• Other major sources are margarine. commercial frying fat, high fat baking goods, shortening.

8) Carbohydrate(CHO) intake :

• Restriction of sugar may lower the serum triglyceride levels.
• A vegetarian diet which in high in complex CHO is emphasized : make use of legumes, unrefined cereals, fruits & vegetables.
• These have a hypo-cholesterlemic effect. 

 9) Age :

• Incidence of pre- mature disease in men, 35-44 years of age is 3 times as high as the incidence in women of the same age.
• Thus, men above 45 years and women after 55 years are at an increased risk for CVD.

10) Family History :

• A family history of pre-mature disease is a strong risk factor even when other factors are considered.
• Numerous hyperlipidemias are inherited and lead to pemature CVD.
• If none of the parents have CVD, the % of the child getting CVD is 8%
• If 1 parent has CVD, the % of the child getting CVD is 16%
• If both have CVD, the % of the child getting CVD is 32%

Stay Tuned with Us for further dietary guidelines to prevent and fight CVD

FATS & OILS - A Guide to Cooking Oils.

Fats perform many vital functions in organisms. They are major components of cell membranes as well as hormones, pigments, etc.
They are essential for energy, growth, and development of the human body.
Composition of dietary fats considerably influences composition of cell membranes, adipose tissues and blood.

We will discuss Food sources of fats, consequences of insufficient or excessive consumption of fat, some of the dietary guidelines for fat intake and ways to reduce fat intake.

Food Sources of Fat :-

Dietary fats are obtained from animal and vegetable sources.

Vegetable Sources :-

• Vegetable Oils and Fats are usually obtained from nuts and oilseeds by extraction and expression. Oilseeds such as soyabean, groundnut, sesame, sunflower, safflower, mustard are commonly used vegetable oils.
• Oils from olive fruit, coconut and rice bran are also extracted.
• Refining is done to obtain transparent and odor free vegetable oils.
• Vegetable oils are converted into solid fats, such as vanaspati or margarine by the process of hydrogenation. 
• Vegetable oils have been found to protect from several chronic diseases like coronary heart disease on account of their fatty acid composition.
• Each vegetable oil differs in its fatty acid composition. These fatty acids are saturated fatty acid (SFA), monounsaturated fatty acids (MUFA) and polyunsaturated Fatty acids (PUFA)
• In addition some vegetable oils also contain essential fatty acids (EFA), phytosterols, tocotrienols inluding tocopherol (Vitamin E) and non-glycerides components that exhibit many health benefits. All the oils are rich in PUFA with varying amounts of n-6 and n-3 fatty acids.

Animal Sources :-

• Edible animal fats are usually obtained from cattle, sheep, goats, and fish.
• The quantity and quality of animal fats vary from species to species.
• Fat is inherently present in egg, poultry and fish but it is invisible that cannot be separated out. 
• The fat in milk can be separated and consumed independently, e.g. butter, cream, ghee (desi ghee).
• In general, animal fats contain more SFA, cholesterol and some fat soluble vitamins like Vitamin A.
• Consumption of excess amount animal fats may be harmful for health and increase one's risk for many degenerative diseases.

Fatty Acid Composition of Commonly Consumed Oils/Fats (g/100 g)

CONSEQUENCES OF INSUFFICIENT INTAKE OF FATS & OILS :-

Studies reveal that fat intake is linked with income. Low income groups tend to consume less fats and oils because its expensive. However some high income groups because of some awareness choose low fat diets for weight loss and so. Some also follow fad diets. 

Zero fat or low fat diets  (< 5% of the total calories) increase the risk of :-

• Essential fatty acid (EFA) deficiency and its consequences
• Compromised growth in children
• Inadequate intake of fat soluble vitamins (A, D, E, K), vitamin B12 and minerals such as calcium, iron and zinc
• Low fat and high carbohydrate diet may raise triglycerides and cholesterol levels
• Low fat diet does not offer protection against breast or colorectal cancer, cardiovascular disease.

CONSEQUENCES OF EXCESSIVE INTAKE OF FATS & OILS :-

It is not only the quantity of fat but the fatty acid composition also play an important role in causing adverse effects that are as follows :-

• More Adipose tissue ( fat cells) in the body
• Affecting or de-shaping the body contour
• Overweight & obesity
• Elevated levels of serum cholesterol and low density lipoprotein (LDL)
• Coronary heart diseases
• Certain types of cancer
• Inflammatory diseases
• Autoimmune diseases

Dietary Guidelines for fat intake given by the expert committee :-

• Dietary pattern should be based largely on whole foods and individuals should consume fruits & vegetables, wholegrains, seeds, legumes, other sources of dietary fiber and n-3 PUFA rich sea food.
• Intake of energy-dense processed foods, fried foods and sugar-sweetened beverages should be low.
• It is advisable to pay attention to portion size and to avoid consuming large portions of food.
• Moderate amount of dairy products, lean meat and poultry can be included in the diet.
• Along with this, it is important to have adequate physical activity to prevent weight gain and maintain desirable body weight in order to ensure optimal health especially for individuals who are predisposed to insulin resistance.

Further, in order to consume appropriate type and amount of fats, the following suggestions may be useful :

1. Consume Foods having high content of ALA (alpha - linolenic acid) and long chain n-3 PUFA.
2. Use Oils containing LA (linoleic acid) and oil containing both LA and ALA, eg. groundnut, sesame, rice bran, cotton seed and mustard.
3. Use blend of 2 or more vegetable oils (1:1)
4. Avoid partially hydrogenated fats, i.e. vanaspati (clarified butter) as a medium of cooking, frying and shortening.
5. Also avoid consuming foods prepared in it (processed, premix, ready to eat and fast foods) because it contains more trans fatty acids.
6. Consume low fat milk and dairy products as it contains CLA besides containing short chain fatty acids.
7. Limit the use of butter/ghee, they contain saturated fatty acids (SFA).
8. Consume Moderate amounts of red meat, such as beef and mutton as they are sources of saturated fatty acids (SFA).
9. Consume Some whole nuts, legumes, fish and sea foods in limited quantity to obtain omega-3 fatty acids.
10. Use correct combinations/blend of 2 types of vegetable oil.
11. Use frying oils that have high thermal stability instead of hydrogenated fat, e.g. palmolein/palm oil/sesame/rice bran/ cotton seed (single or blend)
12. Include MUFA rich foods in the diet. Oils like olive oil, ric bran oil, groundnut oil contain MUFA. Nuts like walnut also contain MUFA.

Experts have suggested combinations of vegetable oils that can be used for optimal health benefits.

Combinations of Vegetable Oils that can be used for Optimal Health Benefits

WAYS TO REDUCE FAT INTAKE :-

1. Use as little oil as possible for seasoning when making vegetable preparations, curries, dals, etc.
2. Limit or avoid use of oil/ghee for chapatis, phulkas, parathas, breads.
3. Avoid consumption of deep fried foods containing a lot of fat, such as samosa, kachori, sev puri, fried potatoes, chips, and other sweets.
4. Avoid consumption of too much of nuts like peanuts, almonds, coconut particularly dry coconut, etc.
5. Keep absorption of fat during frying to the minimum. Foods that are soaked in fat tend to be less palatable and give more calories.
6. Absorption of fat during frying can be minimized by heating the oil to the right temperature, keeping contact time of the food with the oil to a minimum, not overloading the frying pan (this will prolong cooking time and increase oil absorption). Also water content and fat content of the dough should not be too much (more water and fat increase fat absorption).
7. Minimize use of foods such as biscuits, cookies, wafers, chocolates, ice creams, kulfis, indian sweets, pastries, instant noodles, cakes, frankies, etc., they contain relatively high amounts of hidden/invisible fat.
8. Trim all fat from non-vegetarian foods.
9. read label information very carefully when purchasing processed foods.
10. Include more of fibre containing foods in the diet like whole grain cereals, vegetables, fruits.
11. Use low fat dairy products.

EXERCISE REGULARLY

CHOOSE HEALTHY OVER JUNK

Health Benefits of Garlic

• Garlic has been used effectively as food and medicine for many centuries.
• It has long been used as an antibiotic, antiviral and antifungal agent and a treatment for infection.

Garlic & Cancer :

1. Garlic & its allyl sufur constituents have been reported to exert their protective effects on colonic carcinogenesis.
2. Various studies have shown that garlic can slow the development of bladder, skin, stomach and colon cancer.
3. Risk of cancer in the distal colon was 50% lower in women with highest consumption of garlic than that of women who did not consume garlic.
4. In northern China, where garlic production is high, people have the lowest mortality from Stomach cancer in all of china.

Garlic & Cardiovascular Disease :

1. Regular use of garlic can be effective in reducing the risk of heart attack and stroke because it lowers total cholesterol and LDL Cholesterol and triacylglycerol concentrations without affecting HDL-Cholesterol concentrations.
2. On average, one-half to one clove of Garlic per day reduces hypercholesterolemia by 10%.
3. Reductions in blood pressure in response to garlic supplementation have also been seen.
4. Platelet aggregation is one of the first steps in the formation of blood clots. Garlic also increases fibrinolReReduction (breakup the clot) and inhibits platelet aggregation.
5. Researchers found that daily ingestion of 3g garlic for 6 months resulted in an 80% decrease in serum thromboxane B2 and a 20% decrease in coronary heart disease in middle-aged men.

So How do we include it in our Diet?

• Dried garlic is less effective than fresh garlic.
• The enzyme Alliinase present in garlic is inactivated by heat. The protective effect of garlic can be partially conserved, recommended by some scientists, that crushed or chopped garlic be allowed to "stand" for at least ten minutes prior to cooking.

CHOLESTEROL - Is it Really that Bad?

Is it Really that Bad?

It is a well known Steroid. Despite having earned a bad name, it is important to remember that cholesterol is essential to life like other nutrients because it is a building block and is synthesized mainly in liver.
It is found in the cell membrane where it aids in maintaining the correct fluidity of the membrane. Healthy individuals synthesize all the Cholesterol needed by their bodies.

Plant Foods including vegetable oils contain very little Cholesterol.
However, these are often advertised as "no cholesterol" or "zero cholesterol" that misleads consumers.
It is important to note that the manufacturer has not done much but this is the gift of nature.
However, animal foods like egg yolk, milk and liver contain good amount of cholesterol because it synthesizes and stores it.
However, it adjusts the amount synthesized according to the amount of cholesterol ingested through food.

Cholesterol is required by the body for a variety of functions, as it serves the body functions in the following ways :-

• Structural Component of cell membrane 
• Component of Bile acids
• Component of Brain lipids
• Synthesis of Hormones

Total Cholesterol in blood should not exceed >200 mg/100 ml plasma.

Maximum 200 mg cholesterol per day from dietary sources is recommended for an healthy individual.

Cholesterol Content of Foods (mg/100 g) :-

• Butter - 250
• Ghee - 300
• Cow's Milk - 14
• Buffalo's Milk - 16
• Skimmed Milk - 2
• Condensed Milk - 40
• Cream - 40
• Cheese - 100
• Egg Whole - 400
• Egg Yolk - 1020
• Chicken without skin - 60
• Chicken with skin - 100
• Mutton - 13
• Beef - 70
• Prawns & Shrimp - 150
• Pork - 90
• Lean Fish - 45
• Fatty Fish - 45
• Brain - 2000
• Liver - 300
• Kidney - 370

-The advantages of a vegetarian diet are that it is low in calories, fat and cholesterol and that it has adequate fibre which helps in binding cholesterol and increase the excretion of cholesterol.

-Vegetable Oils diminish the plasma cholesterol not only due to polyunsaturated fatty acids but also because the plant sterol inhibits cholesterol absorption. 

-Plant sterols have been found to reduce serum cholesterol by 10% - 14% in normal, hyperlipidemic and diabetic subjects. Other sources of phytosterols are wheat, oats, wheat germ, wheat bran, sesame, walnuts, almonds etc. 

10 Guidelines for Preventing Obesity

CHANGE YOUR MIND, CHANGE YOUR BODY.

"Exercise to stay fit, not Skinny.

And Eat to Nourish your Body."

• Obesity can be prevented or treated by moderating food and energy intake as well as increasing physical activity.
• In essence, this entails training for behavioral modification with an objective of increasing physical activity and moderating energy intake from nutrient rich food sources.
• This type of training should be continued for 6-12 months at least to bring about positive changes in the attitude towards healthy eating and daily activities. 

Some of the key messages for preventing obesity are :-

Consume Well Balanced Diet and drink plenty of water and ensure adequate intake of micro nutrients and proteins.

Include Wholegrain foods, fresh fruit & vegetables for fiber, which provide fullness and limit excessive eating. 

Restrict Consumption of junk & processed food. These are often rich in sugars, salt and refined flours, soda etc which may increase water retention in body and lead to overeating.

Avoid eating Sweet, oily and salty foods at night.

Instead of whole milk and curd, use skim milk and buttermilk.

Regular Vigorous exercise for 30-40 mins is essential for weight loss.
Practice some ways to destress like yoga, music, dance, sports or involvement in creative hobby.
Join a group with similar weight loss regimen, it motivates and helps to maintain the routine.

Sleeping during the daytime should be avoided at all costs.

Follow Maintenance Diet after desired weight loss, otherwise there may be yo-yo effect and weight may rebound. 

People with any problems like diabetes, high blood pressure or heart attack, should undertake any weight loss program under medical supervision.

Avoid Over Enthusiasm while Losing Weight. Have Patience. 

8 Eating Habits which may lead to OBESITY!

One in every two adults in the united states is overweight and the prevalence of obesity is increasing all over the world.  Obesity is due to positive energy balance, the intake of calories is more than the expenditure of energy. Obesity invites disability, disease and premature death. 

We will understand some Common Causes of Obesity and Ways to Deal with it.

Nibbling between Meals is common and is a potential cause for obesity.

Neurotransmitters or chemicals in the brain that respond to outside stimuli such as sight, taste, smell & temperature transmit signals to other areas of the brain and body. Obese respond to external cues to eat rather than internal hunger signals. They eat when it is mealtime or when they are surrounded by tasty foods instead when they are hungry.

People who like to eat processed, concentrated & high fat food are susceptible to obesity.

Consumption of Sugar added beverages may contribute to weight gain.

People who eat more junk food (high fat, high calorie) may become obese.

People who eat outside home more frequently are prone to obesity. Large portions of food served outside the home promote high calorie consumption.

Some may eat more food when they are unhappy as a compensation mechanism.  

Non-inclusion of fruits & vegetables and more of non-vegetarian diet favors weight gain.

• All these habits combined together for prolonged period of time, can cause serious health issues. 

So What do we do?
Always remember,
Where there is a will, there is a way! :)

Some Quick Tips:-

• Make your eating schedule like you make your work schedule. Eat on Time!
• Kick-start your every day with a good healthy and balanced breakfast. Remember you are breaking your 8 hours fast. So skipping it will mess up your entire day's diet.
• If you have junk food cravings, or you travel a lot or stay outside for longer time, carry your own food rather than binging on outside junk food. Plan your day's diet in advance so you know what to carry and all the preparations required.
• If you stay home, prepare healthy snacks rather than consuming junk & processed items.
• Replace your high calorie beverages with healthy fresh fruits juices/ice tea/green tea/lemon water/coconut water/etc.
• Include a lot of vegetables and fruits in your diet. Increasing fibre of your diet will help you lose weight. 5-6 servings of fruits and vegetables should be consumed everyday.
• Exercise and let out all your negative emotions. Exercise not only burns your extra fat but also makes you feel refreshed & energized. A daily dose of 30 mins brisk walking is a great way for physical exercise.
• Lastly, Be happy!
  Stress is considered to be one of the leading causes of various diseases.

Pregnancy & Nutrition - Eating for Two, not Like Two.

"The life of a mother is the life of a child : You are Two Blossoms on a Single Branch."

• Nutrition plays a very significant role throughout life for growth, development and maintenance of good health and quality of life during all the life stages.   

• Adequate Nutrition before and during pregnancy has greater potential for a long-term health impact than it does at any other time.

• A Woman who has been well nourished before conception begins her pregnancy with reserves of several nutrients so that the needs of the growing foetus can be met without affecting her health. 

• Infants who are well nourished in the womb have an enhanced chance of entering life in good physical and mental health. 

• Mother's diet should produce adequate nutrients so that maternal stores do not get depleted and produce sufficient milk to nourish her child after birth. 

DIETARY GUIDELINES

Weight Gain in different trimesters in pregnancy :-

1st trimester : 10% of total gain, 0.6-1.0 kg actual gain

2nd trimester : 30% of total gain, 3.0-3.5 kg actual gain

3rd trimester - 60% of total gain, 6.0-8.0 kg actual gain

Gestational Weight Gain is influenced by environmental factors such as food intake, level of exercise, energy balance and medical condition (if any).
If the mother is thin and undernourished, she may need to gain more than 12 kg gain recommended for well-nourished mothers; whereas mothers who are overweight with a BMI of  >25-29.9 may gain weight upto 7-11.5 kg and those with a BMI of  >30 need to gain around 5-9 kgs.

Energy: 

• Adequate amount of calories should be taken so that enough fat is deposited during pregnancy which is also required for lactation.
• The ICMR recommends an intake of additional 350 calories per day to support the growth of fetus, placenta and associated maternal tissues as well as fulfill the increased metabolic demands of the pregnancy. Mostly there is increased requirements in the 2nd and 3rd trimesters.
• Small and frequent feedings should be taken. Fasting or missing meal should be avoided.
• Weight reduction regimens are not recommended because of the effect of ketosis on the foetus.

Protein :

• For growth & development of the fetus and good health of the mother, adequate protein should be taken.
• Consumption of eggs and other non-vegetarian foods like chicken, fish help in meeting increased protein requirements.
• For vegetarians, look for veg sources of protein rich foods like cereal-pulse combinations,  milk and milk products, nuts & oil-seeds.

Fats:

• Essential fatty acids relax muscles and blood vessels of the uterus and makes delivery easier.
• Omega-3 fatty acid help build baby's brain and hence fish, handful of walnuts, soyabeans & green leafy vegetables should be included in the diet.
• Corn, cottonseed, safflower and soyabean oils are good sources of Omega-6 fatty acid.

Fiber :

• More fiber should be included in the diet to prevent constipation which is a common problem during pregnancy.
• 5-6 servings of fruits and vegetables should be included in the daily diet.

Calcium :

• Diet should be rich in calcium to prevent osteomalacia.
• Vitamin D & calcium reduces muscular cramps of pregnancy.
• Dairy products are a primary source of calcium, Green leafy vegetables and gingelly seeds also contribute to calcium.
• A minimum of 3 glasses of milk should be taken.
• Calcium supplements may also be taken.

Iron :

• Iron rich foods should be taken to prevent anemia and to buildup iron stores in the foetal body.
• The actual increase in requirement of iron is only in 2nd and 3rd trimester.
• But a single large dose of iron at the beginning of pregnancy is an effective way of building up iron stores and to protect against depletion of reserves.
•  Haeme iron ( non-vegetarian sources) is better absorbed.
• Inclusion of liver, meat, dried fruits, green leafy vegetables, eggs, enriched cereals like wheat, ragi, jowar, and bajra and iron fortified salt provide additional sources of iron.
• Iron supplements may also be taken.

Folic Acid :

• Folic acid is needed for the synthesis of essential components of DNA and RNA which increase rapidly during growth  thereby increasing the requirements.
• Also folic acid is essential for the development of RBC's which must increase as the mother's blood volume increases.
• Foods such as dark green leafy vegetables, legumes, oranges, soya, wheat germ, almonds, and peanuts contain folic acid.
• In addition, women planning pregnancy, should begin preconceptional supplementation with folic acid at levels up to 400 to 800 mcg per day.
• It is difficult to provide 300 mcg of additional folic acid during pregnancy through diet and hence supplementation becomes very important.

Sodium & Iodine :

• Diet should contain optimum amount of sodium. In case of edema or hypertension, sodium is restricted.
• There are increased requirements of iodine as well, so consumption of iodized salt is recommended.

Vitamin C :

• Raw veggies and fruits like amla, guava, oranges, lemons, etc are to be included in the diet to meet Vitamin C requirements, since it helps in the rapid absorption of Iron.

Fluids :

• Plenty of water should be taken to keep the bowels regular.
• At least 8-10 glasses of water besides the other sources of fluid.
• It has also been found that infection of the tube connecting the kidney and bladder is less common among pregnant women who drink a lot of water.
• Fluids should be taken in between meals rather than along with meals.
• Too much of coffee or tea should be restricted. It should be limited to 2 cups in a day.

Other guidelines :

• Reduce intake of sugar and refined foods.
• Avoid skipping meals
• Avoid processed foods and consume freshly prepared foods
• Sedentary women should do regular exercise like walking. Before undertaking heavy exercises in a gym, the mother should consult her obstetrician. 

Usually a daily diet containing 3 cups of milk or its equivalent, 2 servings of meat,fish, poultry, eggs, or a source of complete protein, a dark green vegetable and a generous serving of citrus fruits will provide a foundation for a nutritionally adequate diet.

How to combat Leg Cramps,  Nausea, Vomiting and Heartburn during Pregnancy?

Leg Cramps - The possible reasons thought to be related is a decline in serum calcium levels related to a calcium phosphorus imbalance. Prevention or relief of this has been reported with reduction of milk ( a high phosphorus, high calcium beverage) intake and supplementation with non-phosphate calcium salts. Magnesium is another mineral with potential for relieving leg cramps.


Morning sickness of early pregnancy can be improved by : 

• Small and frequent meals. 
• Fairly dry and consisting chiefly of easily digested energy foods such as carbohydrates are more readily tolerated. 
• Liquids may best be taken between meals instead of with food.
• Skim milk is better tolerated than whole milk. 
• Fruits and vegetables can be given. 
• Fatty rich foods, fried foods, excessive seasoning, strongly flavored vegetables, or coffee in large amounts  may be restricted in case of nausea and gastric distress.
  
  
  Heart burn (acidity) is a common complaint during the latter part of pregnancy. In most cases, this is an effect of pressure of the enlarged uterus on the stomach which in combination with the relaxation of esophageal sphincter, results in occasional regurgitation of the stomach contents into the esophagus. This can be treated by :-

• Limiting the amount of food taken at one time
• Drinking fluids between meals
• Sitting upright after meals for at least 3 hours before lying down.

Hypertension - A Symptom and Not a Disease!

Here we will understand Hypertension, its Causes, Types and Ways of Controlling and Preventing it. 

The WHO has estimated (2003) that high blood pressure causes one in every 8 deaths world wide, making hypertension the third leading killer in the world.  

Every individual has blood pressure which is necessary to move blood through arteries and to provide oxygen to the tissues of the body.

Hypertension is elevated blood pressure. WHO defines "hypertension in which systolic pressure exceeds 160 mm Hg and diastolic pressure exceeds 95 mm Hg". 

CAUSES :-

Cardiovascular diseases, renal diseases like glomerulonephritis, polycystic renal disease, pyelonephritis, tumors of the brain or adrenal glands, hyperthyroidism or diseases of ovaries and pituitary may cause hypertension.

Predisposing factors of hypertension are
Heredity
Stress,
Obesity
Smoking

Alcohol consumption, salt sensitivity, hormonal imbalances, unhealthy lifestyle and a person's dietary choices may influence hypertension risks. Nearly half of all diabetics are hypertensive. 

TYPES:-

Mild Hypertension : Diastolic pressure is 90 to 104 mm Hg in this form. Treatment is based on weight loss , sodium restriction and behavioral techniques.

 Moderate Hypertension : Diastolic pressure is 105 to 119 mm Hg with moderate hypertension. 

Nutritional therapy is supported by drugs such as B blockers.

Severe Hypertension : Diastolic Pressure is 120 to 130 mm Hg and above. Diet therapy revolves around potassium replacement, weight management and sodium modification.

SYMPTOMS :-

Many people with hypertension have no symptoms. Some are as follows :-

• Headache
• Dizziness
• Impaired vision
• Failing memory
• Shortness of breath
• Pain over the heart
•  Gastrointestinal disturbance
• Unexplained tiredness 

Principles of Diet : 

LOW CALORIE, LOW FAT, LOW SODIUM with NORMAL PROTEIN intake is prescribed.

SALT RESTRICTION -

 The Salt Restriction per day in hypertensives ranges from mild to moderate. 

MILD - 2-3 g of sodium

MODERATE - 1-1.5 g of sodium

SEVERE - 500-700 mg of sodium

EXTREME - 200-300 mg of sodium

(Conversion - 1 g of salt gives 400 mg of sodium)

LIFESTYLE MODIFICATIONS TO MANAGE HYPERTENSION

DASH, Dietary approaches to stop hypertension, suggested diet as follows :-

• Grains -  7-8 servings
• Vegetables - 4-5 servings
• Fruits - 4-5 servings
• Milk ( Low Fat) - 2-3 servings
• Meat (lean) - 2 or less

According to DASH the following diet may bring about a healthy reduction in blood pressure :-

• HIGH AMOUNTS OF FRUITS & VEGETABLES
• INCLUSION OF FISH
• INCLUSION OF LOW FAT
• REDUCING THE FAT INTAKE
• REDUCING SODIUM

DO NOT USE :-

• Salt in cooking or at the table.
• Monosodium glutamate (Ajinomoto)
• Baking powder, sodium benzoate, sodium bicarbonate.
• Salt preserved foods - pickles, canned foods.
• Highly salted foods such as potato chips.
• Spices and condiments such as ketchup and sauces,
• Cheese, peanut butter, salted butter.
• Frozen peas.
• Shell fish and dry fish.
• Prepared mixes.
• Biscuits, cakes, breads, pastries. 

For restricting sodium less than 500 mg, low sodium vegetables should be chosen apart from the above restrictions.
Improving the palatability of sodium restricted diets is very important. So adjuncts given with the meals or in the meals improves the palatability.