There are number of different Soya products available in the market including textured vegetable protein, tofu, soya milks, all of which can make a useful contribution to nutrient intake. If Soya products are used to replace animal sources of protein, such as milk or meat , it is important to ensure that adequate amount of nutrients that these animal derived foods contain particularly iron, calcium, zinc and vitamin B12 are provided by other foods and drinks. It is the balance of the diet that is important to achieve optimum health.
- Soya proteins help in reducing the risk of coronary heart disease. This has been approved by the FDA in USA. This claim states that when soy protein is included in a diet low in saturated fat and cholesterol, it may reduce CHD risk by lowering cholesterol levels.
- Soya is also rich in isoflavones which belong to the group of compounds called phyto-oestrogens. Phyto-oestrogens are found in plant foods.
- It has been suggested that high consumption of isoflavones from soya may reduce the symptoms of the menopause and osteoporosis in post-menopausal women.
- Isoflavones also have strong antioxidant properties. It has been proposed that foods rich in antioxidants e.g. fruits and vegetables may help to reduce the risk from CHD .
- Soya is also a source of soluble fiber which can lower cholesterol levels.
Weaning food for babies (4-6months old);
Generally 4-6 months old babies are on their mother’s feed.
Incase if mother wish to start weaning their child then she should follow few guidelines which are as follows:
1. Give basic cerelac ie STAGE 1 which comes in wheat, Rice flavour. Also do add 1tsp of sugar (because when weaning gets started the child gets constipation. So, in order to reduce the risk of constipation addition of sugar is must).
2. Introduce one food at one time and continue it for a week till the child develops the taste of it.
3. Dal water, dal, kichri, suji kheer, dalia milk, vegetable porridge, mashed banana, mashed potato, etc… can be given. For 4-5 months puree the food properly then feed the child.
4. By 11month to 1 year gradually, introduce mix vegetable roti, Dal Rice, omellette, chicken broth or proper tender pieces of chicken or fish, mix vegetable soup.
Glycemic index and glycemic load of Different foods-
Glycemic index and glycemic load offer information about how foods affect blood sugar and insulin. The lower a food’s glycemic index or glycemic load, the less it affects blood sugar and insulin levels. Here you’ll find a list of the glycemic index and glycemic load of common food.
|FOOD||Glycemic index (glucose = 100)||Serving size (grams)||Glycemic load per serving|
|BAKERY PRODUCTS AND BREADS|
|Banana cake, made with sugar||47||60||14|
|Banana cake, made without sugar||55||60||12|
|Sponge cake, plain||46||63||17|
|Vanilla cake made from packet mix with vanilla frosting (Betty Crocker)||42||111||24|
|Apple, made with sugar||44||60||13|
|Apple, made without sugar||48||60||9|
|Waffles, Aunt Jemima (Quaker Oats)||76||35||10|
|Bagel, white, frozen||72||70||25|
|Baguette, white, plain||95||30||15|
|Coarse barley bread, 75-80% kernels, average||34||30||7|
|50% cracked wheat kernel bread||58||30||12|
|White wheat flour bread||71||30||10|
|Wonder™ bread, average||73||30||10|
|Whole wheat bread, average||71||30||9|
|100% Whole Grain™ bread (Natural Ovens)||51||30||7|
|Pita bread, white||68||30||10|
|Coca Cola®, average||63||250 mL||16|
|Fanta®, orange soft drink||68||250 mL||23|
|Lucozade®, original (sparkling glucose drink)||95±10||250 mL||40|
|Apple juice, unsweetened, average||44||250 mL||30|
|Cranberry juice cocktail (Ocean Spray®)||68||250 mL||24|
|Orange juice, unsweetened||50||250 mL||12|
|Tomato juice, canned||38||250 mL||4|
|BREAKFAST CEREALS AND RELATED PRODUCTS|
|Coco Pops™, average||77||30||20|
|Cream of Wheat™ (Nabisco)||66||250||17|
|Cream of Wheat™, Instant (Nabisco)||74||250||22|
|Instant oatmeal, average||83||250||30|
|Puffed wheat, average||80||30||17|
|Raisin Bran™ (Kellogg’s)||61||30||12|
|Special K™ (Kellogg’s)||69||30||14|
|Pearled barley, average||28||150||12|
|Sweet corn on the cob, average||60||150||20|
|White rice, average||89||150||43|
|Quick cooking white basmati||67||150||28|
|Brown rice, average||50||150||16|
|Converted, white rice (Uncle Ben’s®)||38||150||14|
|Whole wheat kernels, average||30||50||11|
|COOKIES AND CRACKERS|
|Rice cakes, average||82||25||17|
|Rye crisps, average||64||25||11|
|DAIRY PRODUCTS AND ALTERNATIVES|
|Ice cream, regular||57||50||6|
|Ice cream, premium||38||50||3|
|Milk, full fat||41||250mL||5|
|Milk, skim||32||250 mL||4|
|Reduced-fat yogurt with fruit, average||33||200||11|
|Peach, canned in light syrup||40||120||5|
|Pear, canned in pear juice||43||120||5|
|BEANS AND NUTS|
|Baked beans, average||40||150||6|
|Blackeye peas, average||33||150||10|
|Chickpeas, canned in brine||38||150||9|
|Navy beans, average||31||150||9|
|Kidney beans, average||29||150||7|
|Soy beans, average||15||150||1|
|PASTA and NOODLES|
|Macaroni and Cheese (Kraft)||64||180||32|
|Spaghetti, white, boiled, average||46||180||22|
|Spaghetti, white, boiled 20 min, average||58||180||26|
|Spaghetti, wholemeal, boiled, average||42||180||17|
|Corn chips, plain, salted, average||42||50||11|
|M & M’s®, peanut||33||30||6|
|Microwave popcorn, plain, average||55||20||6|
|Potato chips, average||51||50||12|
|Green peas, average||51||80||4|
|Baked russet potato, average||111||150||33|
|Boiled white potato, average||82||150||21|
|Instant mashed potato, average||87||150||17|
|Sweet potato, average||70||150||22|
|Hummus (chickpea salad dip)||6||30||0|
|Chicken nuggets, frozen, reheated in microwave oven 5 min||46||100||7|
|Pizza, plain baked dough, served with parmesan cheese and tomato sauce||80||100||22|
|Pizza, Super Supreme (Pizza Hut)||36||100||9|
Q1. Skipping meals is good to achieve fast weight loss?
Skipping meals is not healthy to achieve weight loss. Food provides energy and nutrients to the body.Body needs energy to perform voluntary as well as involuntary actions. By skipping meals regularly might lead to nutritional deficiency, fatigue, Acidity and Gastric.
Incase if a person is hungry from long time then most probably he’ll land up eating the easily available food such as burgers, chips( 1 full packet), samosa, popcorns, chocolates, biscuits etc….
Most important is that this kind of meal pattern leads to weight gain instead of weight loss.
Q2. If we are taking supplements then there is no need to eat that food (either fruits or dal)?
Supplements only bridge the small gap of nutritional deficiency. So, it’s important to consume proper food. With food have supplements so that they can absorb and digest properly.
Nutrients also need source or medium to get well absorbed in the body such as Vit D is needed to absorb Calcium, VitC is required to absorb Iron. All nutrients which we all are aware act in synergy. So, it’s important to eat well balanced food.
Q3. If on weight loss diet then we cannot feast or go on vacation?
If an individual is on weight loss plans then surely he can do and go everywhere he wish to.
In this case the person needs to inform the dietician about his entire program so that she can plan a good healthy diet for him. Proper communication with dietician is very important. Before feasting do communicate with dietician so that she can give you the various options or else tell you how to compensate next day.
Q4. All Fats are bad and it’s not needed while dieting?
Not all Fats are bad. Fats are divided into 2 types;
1 – Bad Fat- Saturated fat, trans fats ( e.g. Red meat, pork, ghee, butter, full cream milk etc…)
2 – Good Fat- Poly unsaturated fatty acids, mono unsaturated fatty acids (white meat, skim milk and products made from it etc…)
Fats are very important part of our food. It helps in proper functioning of the brain ( our brain is made of 60% fat), eyes, for good texture of skin and hair, help in increasing the immunity levels of the body, Fat soluble vitamins i.e. A,D,E,K are also present in fat.
What causes Obesity?
There are many factors which influence body weight.
Over eating or Starvation
Lack of exercise or sedentary lifestyle
Hormonal imbalance- PCOD( Polycystic ovarian disease), Hypothyroidism
Stress, lack of sleep, Water retention.
Genetic inheritance from parents, grandparents (The effect is small and need to outsmart the effects)
Impact of obesity:
- Psychologically- Lot of mental pressure of losing weight, Irritation, Anger, low confidence, low self-esteem which further leads to depression.
- The body will become host of different medical problems- Hypertension, High cholesterol, Diabeties, Arthritis, and Depression, Sleep apnoea, Osteoarthritis.
- Tiredness, fatigue, breathlessness or short breath is closely associated with heavy weight.
So, it’s very important to:
Whether you are trying to lose weight or maintain your weight, you should take a focus at your eating habits and try to improve them. Try to eat a variety of foods, include different colours , include wheat pasta,brown rice, different types of bread, and other whole-grain foods. You should also eat plenty of fruits( 3-4 times a day) and vegetables. These foods will fill you up and are lower in calories than junk foods and deep fried food.
Increase Physical Activity
Making physical activity a part of your daily life is an important way to help control your weight and lower your risk of health problems. Spend less time in activities that use little energy like watching television and playing video games and more time in physical activities. Try to do at least 30 minutes of physical activity a day on most days of the week. Simple ways to become more physically active include walking to the store or taking the stairs instead of the elevator.
If you are not overweight but health problems related to obesity have a tendency to run in your family, it is important that you try to keep your weight steady. Genes are at work here,so, if you have family members with weight-related health problems, you are more likely to develop them yourself.
The Right Diet is all about prescribing well balanced diet to in order to achieve good health. And also to empower people about their self-wellness.
What do you think about NUTRITON?
Nutrition is food science which is directly related to–
- Health& wellness,
- Growth & development
One type of food does not have all nutrients. So, intake of all types of food and different colours are very important.The five different food groups – Grains, Vegetables, Fruit, Dairy, and Protein – make up the foundation for providing your body with all the essential vitamins, minerals, antioxidants, and enzymes necessary for staying healthy and enhancing your wellness during your childhood and all the way up to adulthood. The food guide pyramid guides us of consuming well balanced food –
The Right Diet clinic is all about giving well calculated low calorie diet for weight loss .
Therapeutic diet to those who are suffering from Diabetes, Hypertension, High cholesterol, Renal problems.
The aim is to achieve best of health.
Vegetarianism is a generic term that encompasses a small variety of distinct dietary patterns. The term itself generally implies at least a relative avoidance of meat in the diet.
Lactovegetarianism permits consumption of dairy products but not eggs.
Lactoovovegetarianism permits consumption dairy products and eggs.
Pescovegetarianism, a seldom used term, refers to diets that permits fish but no other animal product.
Proteins is widely distributed in the food supply and total protein deficiency is unlikely to be induced by balanced vegetarian diets. A greater risk when dairy products and eggs are excluded along with meat.
Beans, peas and lentils have an excellent amino acid profile, including lysine, grains – good source of methionine. The amino acid profile of soya bean is nearly as complete as that of egg albumin, making this a particularly valuable food for vegan.
The inclusion of flax seed and linseed and there oils will add alpha- linolenic acid to the diet and help prevent imbalance of essential fatty acids. Vit B12 found only in animal in animal food, is apt to be deficient in vegan diets as well; supplementation is prudent. The inclusion of dairy products or eggs in the diet will help to maintain adequate B 12 stores. Vitamin D is absent from plant food, but needs can be met by synthesis in the skin with sufficient exposure. Nonetheless, supplementation is prudent for vegans.
Vegetarianism is associated with reduced risk of various chronic diseases.
THE NUTRITION CARE- The nutrition care process (NCP) is defined as a systematic problem solving method that dietetics professionals use to critically and make decisions to address nutrition related problems and provide safe and effective quality nutrition care.
The NCP consists of four steps ;
•Nutrition monitoring & evaluation
Nutrition assessment of the patient / client is the first step in effective care to identify and diagnose nutrition risks and plan appropriate interventions. It consists of nutrition status , risks and includes the following major categories of data collection.
1. Anthropometric measurements- Height, Weight, BMI ( body mass index)
2. Biochemical data- Laboratory data
3. Nutrition focused physical examination- Review of systems, including general condition and physical appearance, skin, gastrointestinal.
4. Patient history- Medication and supplement history, personal history, medical, health history, diet history which includes food consumption, nutrition and health awareness, physical activity.
Nutrition diagnosis is the second step in NCP. After assessment , the nutritionist determines the patient’s nutrition- related problems and needs, which form the nutrition diagnosis.
The nutrition diagnostic terms are classified according to the following three domain-
1. Intake – Caloric energy balance, nutrition support intake , fluid intake.
2. Clinical – Functional, biochemical, weight.
3. Behaviour/ environment – Knowledge and beliefs, physical activity and function, Food safety and access.
Coffee is one of the most widely consumed beverages around the world. Caffeine from tea, coffee and chocolates constitutes most popular psychoactive substance. Moderate coffee consumption appears to be safe for the most individuals, but caution is advised for pregnant women, the elderly and those with cardiovascular disease.
Coffee contains a number of components with potential impact on human health, including caffeine, antioxidants, magnesium, potassium and niacin. The major active ingredient in regular coffee is caffeine, a xanthine alkaloid compound.
Caffeine acts as a stimulant to central nervous system leading to increased activity of dopamine and the experiential effects of enhanced alertness and reducing physical fatigue. Caffeine is rapidly absorbed from gastrointestinal tract.
Some, but not all, of the benefits are adverse effects of coffee consumption can be attributed to its caffeine content. High dose caffeine consumption and withdrawal from regular consumption can lead to adverse effects. Consumption of caffeine in excess of 250mg at one time may lead to a distressing set of symptoms that include palpitation, insomnia, anxiety, psychomotor agitation and gastrointestinal distress. In contrast, caffeine withdrawal can induce headaches, drowsiness, depression and irritability. Both caffeinated and decaffeinated coffee may cause symptoms of peptic ulcer disease, erosive esophagitis and gastroesophageal reflux disease. Caffeine appears to cause a slight negative shift in calcium balance.
Amounts of Caffeine in common sources of Dietary Caffeine:
PRODUCT (serving size) Caffeine content per serving (mg)
Brewed coffee (8oz) 137
Instant coffee 76
Hot black tea (8oz) 48
Caffeinated soft drink(12oz) 37
Dark chocolate (1 bar,1.45oz) 30
Hot cocoa (12oz) 8-12
Caffeine does have several documented health benefits like improving performance and delaying fatigue in long duration physical activity. The moderate prepregnancy consumption of caffeinated coffee may lead to a slightly reduced risk of gestational diabetes mellitus. Coffee consumption may offer protection against the development of Parkinson’s disease in men and also it has been inversely associated with the risk of cirrhosis.
For most patients, moderate coffee consumption may certainly be sanctioned as part of a healthful dietary pattern.