The Nutrition Magazine

The

Nutrit ion

Magazine

Pears and its wonders

Adolescent Nutrit ion

Nutrit ion Entrepreneur

My Clinic

What You need to know

Healthy Eating Plan

Issue # 2: October 2015

In th is Issue

Forward

Pears and its wonders

Demystifying Nutrit ion

Adolescent Nutrit ion

Becoming a Nutrit ion Entrepreneur

My Clinic

What You need to know

Opinion

Cartoon

Healthy Eating Plan

The Nutrit ion Magazine

EDITOR IN CHIEF

Angella Wali

ASSOCIATEEDITORS

Otieno Millan

Grace Nthunya

COMMUNICATION & PR

Stella Kimani

CONTRIBUTINGWRITERS

Lutfa Ali

Parveen Sheikh

Stella Kimani

Henry Mwenda Njue

Loleen Muruthi

Julia Awuor

The Nutrit ion Magazine is a publication of Nutrichoice Solutions Kenya. All rights reserved. Reproduction in whole or in part is strictly prohibited. Submissions are accepted on the understanding that the Nutrit ion Magazine reserves the right to edit, amend and abridge any submissions accepted for publication. While every caution is taken in the preparation of the magazine, the publisher will not accept any liability for the consequences arising thereof.

Contact us: Email:[email protected]

Webste: www.nutrichoicesolutions.com Cell: +254 726 879 354/ +254 725 320

327/ +254 727 336 311

1 | Nutrit ion Magazine October 20 1 5

FORWARDFIRST WORD - Embracing the In-Between

Welcome to the month of October and, I?m proud to say, the 2nd edit ion of The Nutrit ion Magazine is here. We?d l ike to take this opportunity to extend a real ly big Welcome to al l those who dared to bel ieve in our magazine and a massive thank you to al l those who?ve helped along the way.

So, when discussing with my partners about what to f i l l the pages of this month?s edit ion with, they said ?Wel l a birthday is on the way for our second magazine?. So, we thought we would use this opportunity to move on and share with you art icles that are actual ly interest ing. Each month we wil l sit down to connect with you in this space; I think about what we can share that might be meaningful to your l i fe and career. This t ime I t ruly st ruggled with my message to you as a person.

There are general ly two kinds of people-those who l ike the crisp weather and those who l ike the warm weather. The fans of the two is they have their taste and preference. We have t ried to bring a blend to suite diverse taste of our readers knowing we are not similar in al l aspects. Imagine for a moment that al l our l iking was symmetrical ly ident ical ; what a boring world it could have been.

This is where we normal ly give you a heads up as to expect . This month, you?l l just have to pul l out your shovel go digging through it to f ind out . We?re now a few months old in onl ine publ icat ion. The Nutrit ion Magazine is a product of Nutrichoice Solut ions bringing you al l things nutrit ion. So enjoy! But there is more!

We are going to issue this month magazine also for f ree and probably in the next issue you wil l have to subscribe and order for the next release. We wil l be publ ishing on our website and Facebook page, so if you haven?t l iked our page yet? get cl icking. As it?s a monthly thing. Is there any more, you ask? No, that?s it? We?ve run dry, so happy reading!

Mil lan Ochieng Ot ieno

CEO

Nutrichoice Solut ions LTD

4


http://page

http://page

Nutri-l ibrary 3| Nutrit ion Magazine October 20 1 5

PEARS AND ITS WONDERS

P ears provide a very good source of f iber and are also a good source of vitamin B2, C, E, copper, and potassium. Pears are actually higher in pectin than apples. This makes them effective in helping to lower cholesterol levels and in toning the intestines. They are often recommended by health care practit ioners as a hypoallergenic fruit that is high in f iber. They are less likely to produce an adverse response than other fruits. Pears are often recommended as a safe fruit to introduce to infants. Pears are an extraordinary source of dietary f iber when the skin is eaten along with the f lesh. Pears are also an excellent source of vitamin C and vitamin E, both powerful antioxidants . Blood pressure: Pears have anti-oxidant and anti-carcinogen glutathione which help prevent high blood pressure and stroke.

* Blood pressure: Pears have anti-oxidant and anti-carcinogen glutathione which help prevent high blood pressure and stroke.

* Cancer prevention: The high vitamin C and copper content act as good anti-oxidants that protect cells from damages by free radicals.

* Cholesterol: The high content of pectin in pears make it very useful in helping to lower cholesterol levels.

* Colon health: When not juicing, eat the pear whole for its precious f iber that are highly beneficial for your colon health.

* Constipation: The pectin in pears is diuretic and have a mild laxative effect. Drinking pear juice regularly helps regulate bowel movements.

* Energy: You can get quick and natural source of energy from pear juice, due largely to its high amounts of fructose and glucose.

* Fever: The cooling effect in pear is excellent in relieving fever. Best way to bring a fever down quickly is by drinking a big glass of pear juice.

* Immune booster: The anti-oxidant nutrients in pears are crit ical in building up your immune system. Drink pear juice when you feel a cold coming.

* Inf lammation: Pear juice has an anti-inf lammatory effect and helps relieve sufferers of much pain in various inf lammatory conditions.

* Osteoporosis: Pears contain high level of boron. Boron helps the body to retain calcium, thus prevents or retards osteoporosis.

* Pregnancy: The high content of folate (folic acid) prevents neural tube defects in

4| Nutrit ion Magazine October 20 1 5

* Shortness of breath: The summer heat may cause children to have shortness of breath with excessive phlegm. Drink pear juice during this period to help clear the phlegm.

* Throat problem: The pears are in season during the summer for a reason. Drinking pear juice every morning and night helps to cool your body down during this time.

* Fiber: Pears are an excellent source of natural dietary f iber. One pear will give you 24% of your recommended daily allowance of f iber. Fiber contains no calories, and is a necessary element of a healthy diet as it helps sustain blood sugar levels and promotes regularity. Pectin is a type of soluble f iber that binds to fatty substances in the digestive tract and promotes their elimination. This seems to help lower blood cholesterol levels. Soluble f iber also helps regulate the body's use of sugars.

Studies indicate that diets high in f iber may reduce the risk of heart disease and certain types of cancer.

How do pears rank on the Glycemic Index?

Pears have 26 net grams of carbs. The carbohydrates in a pear are low on the glycemic index and have a low glycemic load. This basically means that the carbs in pears are slow to convert to sugar and enter the bloodstream. Pears are a good choice for getting healthy carbs.

Vitamin C:

Fresh pears are a good source for Vitamin C. One fresh pear contains 10% of the RDA for Vitamin C (also called ascorbic acid). Vitamin C is an essential antioxidant for normal metabolism and tissue repair, and helps prevent free radical damage (destructive by-products of the body's metabolic process). Vitamin C promotes healing of cuts and bruises and helps guard against a number of infectious diseases.

Potassium:

Fresh pears offer 5% of the recommended daily allowance (190 mg of potassium) per serving


Demystifying Nutrition

The pineapple (Ananas comosus) is a tropical plant with edible multiple fruit consisting of coalesced berries, and the most economically signif icant plant in the Bromeliacece family. The pineapple is believed to be native to southern Brazil and Paraguay where wild relatives occur. The pineapple ?fruit? is not really a fruit at all but is a mass of individual berries fused to the central stalk. Did you know that Pineapples can be consumed fresh, cooked and juiced? Pineapples have exceptional juiciness and a vibrant tropical f lavor that balances the tastes of sweet and tart.

Health benef its Fresh pineapple is low in calories. Nonetheless, it is a storehouse for

several unique health promoting compounds, minerals and vitamins that are essential for optimum health.

Its f lesh contains no saturated fats or cholesterol; however, it is rich source of f ibre that is good for the body when taken as a fruit..

Pineapple fruit contains a proteolytic enzyme bromelain that digests food by breaking down protein. Bromelain also has anti-inf lammatory, anti-clotting and anti-cancer properties. Studies have shown that consumption of pineapple regularly helps f ight against arthrit is, indigestion and worm infestation.

Pineapple is also known for its high level of manganese. The Manganese mineral is an essential element for energy production, while protecting your cells from free radicals. It helps your body use key nutrients including thiamine and biotin, keeps your bones healthy and helps synthesise fatty foods.

It also contains small amount Vitamin A (provides 58 IU per 100 g) and beta-carotene levels. These compounds are known to have antioxidant properties. Vitamin A is also required maintaining healthy mucusa, skin and is essential for vision. .


Drinking a glass of pineapple juice regularly helps to prevent mucous accumulation in the throat. It brings out the mucous during a productive cough and clears the lungs because of its high vitamin C content. Fresh pineapple is an excellent source of antioxidant vitamin; vitamin C for collagen synthesis, Vitamin C also helps to maintain the integrity of your blood vessels, skin, organs and bones.

Another benefit of consuming pineapple is that it helps to prevent blood clots. It is a rich source of anti-coagulant. So, people who suffer from bleeding disorders are advised to consume a bowl of pineapples daily.

Adding on to the benefits is the ability to get a healthy oral cavity. Pineapples are acidic in nature; this helps them to prevent any bacterial growth in the mouth .Studies suggests that consumption of natural fruits rich in f lavonoids helps the human body to protect from lung and oral cavity cancers.

In addition, ananas fruit is rich in B-complex group of vitamins like folates, thiamin, pyridoxine, ribof lavin and minerals like copper, manganese and potassium. Potassium is an important component of cell and body f luids, helps controll ing heart rate and blood pressure. Copper is a helpful cofactor for red blood cell synthesis. Manganese is a co-factor for the enzyme superoxide dismutase, which is a very powerful free radical scavenger.


Quick and Easy Ways of Including Pineapples in Your Daily Diet

Chopped pineapple in appealing shapes

Pineapple is a wonderful addition to fruit salads.

Add them in your dessert recipes.

Or simply juice it up.

Pineapples are an ideal desert that improves digestion and also an excellent aperit if that prepare the stomach for a meal they help you lessen the risk of hypertension, lose weight, ,maintain good eye sight, prevent plague and cure constipation and irregular bowel movement.

Happy to let you know. Now you know.


Adolescent Nutrition

Adolescent is the period of l ife between children and adulthood. It is the period of growth and physical maturation. During this stage the growth include horizontal and vertical growth that is change in both height and weight. Alteration in body composition and enlargement of organs in evident, they also develop psychosocially and intellectually. All these above considerations have a bearing in health status with regards specif ically to nutrit ion.

The adolescent period is accompanied with considerable stress due to physiological and psychological changes, attitude towards diet. Boys may want to eat to be strong, tall and masculine where as girls will omit food to remain lean and in perceived good body shape.

Therefore boys dietary habits will be receptive where as the girls will have a self conscious habit in l ight of their f igure, shape, to avoid being tagged as fat by peers. Complexion, pimples and stretch marks are often associated with certain foods items making them to withdraw from these food items or even eating all together.

Are they are vulnerable nutrit ional ly?

Increased nutrit ional requirements- tremendous growth spur is during this time and is related to sexual growth rate and maturity.

Freedom of choices- they always command space to choose and to be heard. Hence lead to fad diets or junkies at some time due to euphoria by peers.

Pregnancy in adolescent- cannot be ignored due to competit ion with the also growing fetus for nutrients.

Sports and leisure ? play is part of development and very healthy for exercise but not at the expense of eating something. They sometime forget even to eat since they are in a f inding out stage.

Abuse of drugs- Good parenting is very important! The drugs normally leads to depressed appetite, loss of interest in food when high, competing interest when buying drugs, medicine nutrit ion interaction during treatment and drugs increases metabolic requirement of the body.


Feeding pract ices of the adolescents

Their eating habits are dif ferent from one person to another but generally are characterized by;

Missing meals especially breakfast

Eating preferably snacks and confectioneries usually in the afternoon after school characterized with a lot of sugar

Fast, take away or carry away foods which may not be balanced like to include vegetables in it.

Start alcohol consumption

Soft and fun drinks as alternative to alcohol. Others prefer them to normal diet

Distinctive likes and dislikes of food which may not be informed.

Too much fun with play station, music, movies, internet that occupies their t ime to eat or end up eating the high energy drinks, empty calorie alcohols, pop corns only which is not healthy eating especially when schools close.

Ef fects of poor feeding pract ices

Obesity ? now a major nutrit ional disorder that parents should see it as a problem that is not specif ic to developed countries only. Ask for a dietit ian around you for assistance.

Severe liver and central nervous condition if excessive alcohol intake is not checked.

Delayed onset of puberty and poor growth as they do not take enough to meet their adjusted requirement especially the girls

Low birth weight in children born of the adolescent mothers.

Reduced bone growth and testicular functions due to use of anabolic steroids in some sporting adolescent especially athletes.

Poor dentit ion and oral health- they miss meals especially breakfast hence no time to ask if they brushed their teeth.

Appropriate care

Give nutrit ion education on the importance of a balanced diet which is adequate

Supplementation of nutrients like Iron, Vit A when need arises

Discourage non nutrit ional supplements

Encourage complete packed meals instead of just snacks

Discourage fad and junkies.

Insist on home meals instead of restaurant and take away meals unless unavoidable.

See your nutrit ionist for support in case of a nutrit ional disorder or second opinion.


Becoming a Nutrit ion Entrepreneur

Even though there may be a lot of nutrit ion specialists struggling with entrepreneurship, when you get it right, there is a really awesome side that provides you with a lot of benefits.

1. Do you have much of a choice?

The main, if not only, reason nutrit ion consultants hesitate to become entrepreneurs is fear. The fear to step out of the comfort zone as a result of being so cozy in our status is disturbing. Employment offers a sense of security we so seek which is acceptable. Who said you need security over the limitless potential, freedom, space and opportunities but only for the daring. With the current f inancial global crisis, f irms and institutions priorit ize recruitment and may even lay off staff starting with the ones who do not generate revenue as much as others. Even the permanently employed are dispensable. Only self employment is not dispensable since you can control your path and say whether its t ime to count your losses or your gains.

The uncertainties of being hired are too much, ranging from orientation to your new environment and moving from one job to another, but in your own business you can be in a place longer since you control most of the factors. From experience you gain specialization if you are consistent over a long period of t ime.

Employment may present with its own dynamics ranging from demotion, downsizing, transfers, relocation, market trends, targets, appraisal, and organizational polit ics among others. That is not to mean you quit your job today I will speak to the jobless.

Change is as good as rest if you are not satisf ied where you are move on. If you are jobless or facing joblessness destiny is awaiting. We are normally naïve about our ability as individuals. During training your curriculum is fortif ied with management and f inancial units that should not be taken for granted. Unbundle your worth. If you think you may not do something, Try it! Then you will have done it in trying it even if you don?t make it. If you make it that is what you wanted-Right?


http://blog.greenpie.net/nutrition-entrepreneur/

Currently several colleges train nutrit ionists with many graduates with the conventional mindset of being employed in a hospital or an NGO, when they leave school the reality of joblessness dawn on them. Grab all opportunities as you grow networks, friends, ability, skil ls, interests and ambitions. Carry your aspirations with you cultivating values taught by your family. Follow the law in your venture remembering Consistency, Accuracy, Ethics and Professional ism.

The greatest resource is the human resource not money.

You can have money but without brains you are not any dif ferent from vegetable. You can have brains to get money to start small. Keep informed for f inancial solutions in banks, chama, groups and friends.

2. You Are Your Own Boss

Being your own boss is actually amazing,

Actually from birth you have always dictated the course of things unless you allowed others to control them for you. You passes decided whether you are promoted to the next class of told to repeat. Your parents? role was to obey. I mean negotiation as a life lesson. People get their way through negotiations and lobbying.

Doing your own stuff at your convenience- where you want it, how you want it, and when you want it. Amazing, you are free in deed but this comes with discipline and responsibil ity. Your loyalty is to yourself and to the clients.

Your responsibil ity is to do your best t ensue you succeed and at the same time the services must be at its best to appeal to clients by providing your best. In self business there are no two ways its about the best of your ability and knowledge. Systems allow you to make decisions which ref lect on your returns. Freedom is normally a gif t to grow, be felt, inf luence change and inspire following. It is not a position of recklessness .

3. You Set Your Own Goals and Targets.

Timing is a factor in nutrit ion management even to patients when indicating feeding time. Early to rise and early to bed, do not keep your patients waiting and keep appointments. A diary can assist in planning in a small scale. System thinking provides of driver processes, mainstream processes and support processes. You may be the only one executing all these from making decisions, providing counseling and serving yourself tea respectively. It however worth noting that you must create time to develop a business plan setting out clearly your goals, targets and strategy to overcome the challenges you are facing now and in future. This is so that as you get into the game, you already know your way out. Draw f low charts to guide you to understand your business, use schedule to understand routine, come up with Standard operating procedure for your business so that as others come on board they perform the same thing you could have done.


Employment provides what they think you need and only provides what they can afford. Most institutions that we so seek jobs from are il l equipped to offer comprehensive nutrit ion services, in a number of cases reduces your roles to only counseling. The bottle necks in approval of interventions are countless.

Who said you have to work for certain hours, as long as you have enough rest after your work actually you can do longer. The employers standard time is so that he does not pay you more throw this conventional norm away. Since you are paying yourself ensure no client is on the queue. Ensure you communicate your timing appropriately though.

And it?s pretty amazing.

4. Financial management

The best thing about being an entrepreneur is that you actually make your own money. You are making a dif ference in people?s lives and are getting paid to do so; it is an unbelievable feeling.

The idea that somebody decides the ceiling of what you should earn in an employment is disgusting. What measure do they use to determine you are only capable of earning so much? In a number of occasions they tell you how bad the economy is, how the company is broke, how sales are bad? .That is not being transparent. The employers? f inancial statement may not even be accessible and if you are given reports they are what they want you to hear. Any way you can create your limitless career in entrepreneurship. The only caution is you need sound f inancial policy and f inancial management infrastructure from soft ware to web based applications if possible. You may also need assistance and mentor-ship where applicable from sound experienced nutriprenuership coach or f irms like Nutrichoice Solutions.

Hope changes everything. Take everything away from me but leave the hope in me.

Your opportunity waits for those with the heart and mind of self actualization through business. Embrace it .


My Clinic Q: Cl ient JM

How do you advice I eat having had chronic gastrit is that was diagnosed in 2012?

A: My Cl inic

In this Issue I will respond to Client J M from Nairobi.

Gastrit is is an inf lammation of the stomach lining. Weaknesses in the mucus-lined barrier that protects your stomach wall allow your digestive juices to damage and inf lame your stomach lining. Gastrit is can be caused by irritation due to excessive alcohol use, chronic vomiting, stress, or the use of certain medications such as aspirin or other anti-inf lammatory drugs. It may also be caused by Helicobacter pylori (H. pylori): A bacteria that l ives in the mucous lining of the stomach; without treatment, the infection can lead to ulcers, and in some people, stomach cancer.

The cause here is no longer important. Though the Symptoms of gastrit is vary among individuals, and in many people there are no symptoms. However, the most common symptoms include:

Nausea or recurrent upset stomach

upper abdominal pain

indigestion or bloating nausea and vomiting

belching loss of appetite or weight loss

Are you at risk?

You are at greater risk for chronic gastrit is if your lifestyle and dietary habits increase the acidic content of your stomach. If you frequently eat large amounts of fats, oils, and citrus fruits and drink lots of coffee, you are at greater risk for the condition. Similarly, drinking large amounts of alcohol long-term can lead to chronic gastrit is. Signif icantly stressful l ife also puts you at risk due to excess production of stress hormones and acids.

Nutrit ional care

The objective of the care is:

Decrease secretions of gastric juices, neutralize stomach acidity, decrease gastric motil ity, and avoid irritation through mechanical movements on the inf lammation.

1 4| Nutrit ion Magazine October 20 1 5

Principles of suitable diet:

Lower f ibre and connective tissue

Litt le or no condiments or spices except salt in small quantit ies

No highly acidic foods

Foods simply prepared.

Consider:

Eating smaller, more frequent meals

Avoiding irritating (spicy, acidic or fried) foods

Avoiding or cutting down on alcohol and excess coffee

Managing stress

Soft in consistency

Eat at regular intervals Frequent small meals interspersed with anti acid therapy are the main treatment.

Don?t go to sleep for at least 2hrs after meals.

Avoid foods with excessive acids like lemon, pine apples and oranges (citrus fruits).

Prefer white to red meat. Avoid fatty meat

Honey can help if can be tolerated.

Take plenty of water.

Eat slowly and chew the food well

Cut down on or quit smoking

Avoid foods or drinks that cause discomfort

Here at My clinic we can only wish you a quick recovery. If you have any concerns about nutrit ion management of your condition,let us know and we will publish the information in this column. Send your concerns to [email protected]


What you need to Know

about AntioxidantsBy LUTFA ALI

Ant ioxidants: what you need to know :

All of the body?s cells use oxygen to produced energy for their work. Oxygen is free radicals for your body?s health, but exposure to oxygen also causes oxidation. In oxidation, body chemicals are altered and become what are known as free radicals. Exposure to environmental factors such as sun exposure, cigarette smoke, alcohol and pollution also creates free radicals. Free radicals are electrons without a partner is unstable and highly reactive. It needs to pair up with another electron in order to return to stable state. The free radicals quickly react with other compounds in an attempt to capture that needed electron. When two free radicals react with each other, their unpaired electrons foam a bond. In some cases the product is f ine but while others the product is toxic.

Overtime, free radicals can cause a chain reaction in your body that changes important body chemicals, DNA and parts of your cells. Some cells can heal while others are completely damaged.

Ant ioxidants

Are natural substances that may stop or l imit the damage caused by free radicals? Your body uses the antioxidants to stabilize the free radicals.

This keeps them from causing damage to other cells. Antioxidants can protect and reverse the damage caused by oxidation of some extent. If antioxidants are unavailable, or if f ree radical production becomes excessive, problems develop. Unrepaired damage accumulates with age.

Free radical attack in proteins and unsaturated fatty foods and impairs their functions. The free radicals also damage proteins and DNA.

Where do we get the antioxidants from? Your body produces some antioxidants to f ight off the free radicals formed by normal body processes. Your body can also get antioxidants by eating a healthy diet. Examples of antioxidants rich foods include;

Fruits and vegetables that are rich/high in nutrients such as vitamin A, C, and E, beta-carotene, lutein, lycopene and selenium.

The beneficial effects of fruits, vegetables and grains in f ighting degenerative diseases have been attributed in part to the antioxidants they provide:


Beta carotene

Serves as an antioxidant, important in human health.

Vitamin C

The most abundant water soluble antioxidant in the body and is actively in extra cellular f luid. It combats free radicals of polluted air and cigarette smoke.

It helps return vitamin E to its active form.

Vitamin E

It is fat soluble antioxidant and a defender against oxidation. It protects the poly saturated fatty acids, all other lipids and related fat soluble compound such as vitamin A.

Tips in selecting foods

To get the most antioxidants, eat a diet that includes a healthy mix of colorful fruits and vegetables and other antioxidants rich foods. Vitamin A is found in milk, l iver, butter and eggs.

Vitamin C is found in most fruits and vegetables.

Those with the highest amount of vitamin C include;

Papayas, strawberries, oranges, cantaloupe and kiwi as well as broccoli, tomatoes, caulif lower and kale.

Vitamin E is found in some nuts and seeds including almond, sunflower seeds, and peanuts. It can also be found in green leafy vegetables such as e found in green leafy vegetables such as spinach, kales and in oils such as spinach, kales and in oils such as soybean, sunflower, corn and canola oils.

Beta carotene is found in colorful fruits and vegetables including carrots, peas, apricots, mangoes, papayas, broccoli, sweet potatoes and shellf ish. It can also be found in green leafy vegetables such as beef, greens, spinach and kales.

Lutein is found in green leafy vegetables such as spinach, kales, broccoli, corn, peas, papayas and oranges.

Lycopene is found in pink and red fruit in pink and red fruit and vegetables such as pink grape fruit, watermelon, apricots and tomatoes.

Selenium is found in cereals (corn wheat and rice), nuts, legumes, animal. Products (beef, f ish, turkey, chicken, eggs and cheese), bread and pasta.

The best way to get antioxidants is by eating a diet with lots of vegetables, fruits, whole grains, seeds and nuts. Variety is also important.


OpinionImportance of Good Nutrit ion

Good nutrit ion should be part of an overall healthy lifestyle, which also includes regular exercise, not smoking or drinking alcohol excessively, stress management and limiting exposure to environmental hazards. And no matter how well you eat, your genes play a big part in your risk for certain health problems. But don't underestimate the inf luence of how and what you eat.

For example, atherosclerosis (hardening of the arteries) can begin in early childhood, but the process can be halted ? even reversed ? if you make healthy changes in your diet and lifestyle. The gradual bone thinning that results in osteoporosis may be slowed if you consume enough calcium, maintain adequate Vitamin D levels and participate in weight-bearing exercise. You may be genetically predisposed to diabetes, but keep your weight within a healthy range through diet and exercise and the disease may never strike you.

The keys to good nutrit ion are balance, variety and moderation. To stay healthy, your body needs the right balance of carbohydrates, fats, and protein ? the three main components of nutrit ion.

You also need vitamins, minerals and other substances from many dif ferent foods, and while some foods are better than others, no single food or food group has it all ? so eating a variety of dif ferent foods is essential.

Moderation means eating neither too much nor too litt le of any food or nutrient. Too much food can result in excess weight and even too much of certain nutrients, while eating too litt le can lead to numerous nutrient def iciencies and low body mass.

By Parveen Sheikh

[email protected]


http://www.intelihealth.com/article/carbohydrates?nid=4435

http://www.intelihealth.com/article/fats-0?nid=1122

http://www.intelihealth.com/article/protein?nid=2310

http://www.intelihealth.com/article/vitamins?nid=4819

http://www.intelihealth.com/article/minerals?nid=1193

Cartoon 29 | Nutrit ion Magazine October 20 1 5

Healthy eat ing plan

Life can be hectic, and sometimes it?s hard to take the time to make healthy food choices. But making wise food choices along with regular physical activity? can offer big benefits, now and in the future. Good nutrit ion may help you lower your risk of some chronic diseases, have healthy pregnancies and healthy babies, and reach and stay at a healthy body weight. Healthy eating habits can help you feel your best? today and every day.

Healthy eat ing plan

You might feel confused by all the conflicting information you hear about what to eat. But, in reality, a healthy eating plan can help you make wise food choices. A healthy eating plan includes:

fruits and vegetables

whole grains

fat-free or low-fat versions of milk, cheese, yogurt, and other milk products

lean meats, poultry, f ish, dry beans and peas, eggs, and nuts

What should you limit? Your healthy eating plan should be low in:

saturated fat

transfat

cholesterol (koh-LESS-tur-ol)

salt (sodium)

added sugars

alcohol

20 I Nutrit ion Magazine October 20 1 5

If you?re a vegetarian, you can stil l have a healthy eating plan, even if you avoid some foods.

Healthy eating also means there?s a balance between the number of calories you eat and the number of calories you burn. Your body burns calories two ways:

Through daily routine activit ies and body functions, such as sitt ing, moving around, breathing, and digesting.

Physical activity, such as walking, biking, or other forms of exercise

10 Tips to Heal thy Eat ing

1. Eat a variety of nutrient-rich foods. You need more than 40 dif ferent nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, f ish and other protein foods. How much you should eat depends on your calorie needs. Use the Food Guide Pyramid and the Nutrit ion Facts panel on food labels as handy references.

2. Enjoy plenty of whole grains, fruits and vegetables. Surveys show most Americans don't eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy some of these at f irst, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.

3. Maintain a healthy weight. The weight that's right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other il lnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularit ies and other health problems. If you're constantly losing and regaining weight, a registered dietit ian can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight.

4. Eat moderate portions. If you keep portion sizes reasonable, it 's easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 3 ounces, similar in size to a deck of playing cards? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes.

5. Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it 's also tempting to forget about good nutrit ion. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal.


6. Reduce, don't eliminate certain foods. Most people eat for pleasure as well as nutrit ion. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them. Identify major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat. Use the Nutrit ion Facts panel on the food label to help balance your choices. Choosing skim or low-fat dairy products and lean cuts of meat such as f lank steak and beef round can reduce fat intake signif icantly. If you love fried chicken, however, you don't have to give it up. Just eat it less often. When dining out, share it with a friend; ask for a take-home bag or a smaller portion.

7. Balance your food choices over time. Not every food has to be "perfect." When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should f it together into a healthy pattern.

8. Know your diet pitfalls. To improve your eating habits, you f irst have to know what's wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.

9. Make changes gradually. Just as there are no "superfoods" or easy answers to a healthy diet, don't expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or def iciencies with modest changes that can add up to positive, l ifelong eating habits. For instance, if you don't l ike the taste of skim milk, try low-fat. Eventually you may f ind you like skim, too.

10. Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Don't feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.


Good Eat ing Habits # Myths

Think of your body as a precision machine. It has countless intricate parts that work together to perform amazing functions. And like any machine, it needs to be regularly maintained and properly fueled. Your body needs to be fueled with the right nutrients in order to run at its maximum capacity. Following good eating habits is important to your overall health, but you also need to be able to sif t through the layers of poor information. 1. "You should work out on an empty stomach." This is def initely a myth. The rumbling in your stomach is trying to tell you something, and it 's not that you need to dash to the gym. Ignore those tummy rumbles and you're forcing your body's engine to run on empty. Always be sure that you have a light snack, such as a piece of fruit, before any physical activity.

2. "Energy bars and drinks are good meal replacements." Wrong again. While these can be f ine on the f ly or in a pinch, meal replacement bars and drinks are no match for a properly balanced diet. In order to get the antioxidants you need, reach for fruits and vegetables for a boost of vitamins, f iber, minerals and f luid. 3. "Breakfast isn't important". Of course, your mother was right about this one. Breakfast is and will always be the most important meal of the day. Eating a healthy breakfast gives your body the supercharge it needs to meet the challenges of the day. Skipping breakfast robs your body of precious fuel, and will leave you feeling tired and hungry all day long. 4. "Low carb diets offer all the nutrients you need." While low-carb diets can be beneficial for weight loss, they are not great for all-around good health. Your body needs carbohydrates to store energy and develop muscle tissue. 5. "Eat what you want, when you want." If only life were that easy. Just because you're making some good food choices and exercising regularly, doesn't necessarily give you license to eat everything you want. Balance is the key. You can't eat only cheese and no fruit or vegetables and expect to lead a healthy life. 6. "Cut as many calories as you can." While losing weight does involve cutting calories, you should never run on too short a fuel supply. Trim your calories wisely, and aim for a healthy weight loss of one or two pounds per week. If you start to drop weight too quickly, add a litt le more food to bring your daily calorie count up.


7. "Skip soda and alcohol." This is no myth. Good eating habits go hand in hand with good drinking habits. Water, milk and juice will always be the best beverage choices for active bodies. Drink often, and not only when you feel thirsty. By the time you begin to feel thirst, your body is already close to running on empty. Good eating habits begin with a solid understanding of proper diet. When you change what you eat, you'll be taking an important step toward improving your overall wellness. Fuel up and keep your motor running for optimum performance today, and down the road. How to start changing the way you eat

Sometimes it?s hard to change habits. But making a change step by step can help.

1. Choose one small change you?d like to make.

2. Make your idea as specif ic and realistic as possible. For example, instead of saying, ?I will eat more high-f iber food,? say, ?I will have an orange three days a week for breakfast.?

3. Decide on when you will make this change, choosing a short period of t ime. For example, set a goal for this week.

4. Write down your plan, using the guide from a nutrit ionist.

5. When your idea has become a regular habit, choose something new to try


Hypertensive screening in the community

Weight Management

Diet and Weight Management . We provide evidence based way for the healthy and safe weight management. Helping you to make the right choices to a healthier you. We monitor through a partnership approach that allows our clients to be committed to the plan.

Fitness and Exercise

Fitness, sports and exercise. We provide the healthiest way to get f it for all sporting events nutrit ionally. Topics in our monthly magazine are written by sports dietit ians with the knowledge and skills to help you achieve your goals.

Diet Chef

Recipe Shif t . An opportunity for all, to challenge us to give your favourite recipes a shif t. We will nutrit ionally analyse your recipe and help you make it into a healthier version or just more interesting option. Read our recipe column in our magazine.

What we do


http://nutrichoicesolutions.com/eclinic/



http://nutrichoicesolutions.com/magazine/





Advertise Your Product and Services Here


The Nutrition Magazine

Documents

Transcript of The Nutrition Magazine