With a young child, meals can be an everyday hassle, especially when you want to introduce new food, and motivate children to make healthy food choices.
Children starting their school years have several nutritional requirements that need to be met, and at the same, are at an age which shapes their lifetime food habits.
"School-going children are still growing and are physically active which plays a significant role in determining a child's nutritional requirements. Genetic history, gender, body size, and built are various other factors. The nutrients or foods needed by children are the same needed by adults, but the quantities vary," nutritionist and wellness coach Avni Kaul told IANSlife.
She adds, "In the growing years, foods that provide protein, calcium, iron, and vitamins are vital for their growth and development. Without them, their growth may get stunted and, in serious cases, it can affect the development of their mental and motor skills. These nutrients are available in major food groups - grains, fruits, vegetables, dairy and protein foods."
Here are five foods that should be included in the diet of a growing child
Berries such as strawberries, blueberries, raspberries, mulberries, gooseberries are very high in Vitamin C, antioxidants and phytochemicals. They protect healthy cells from damage and helps in boosting the immune system. You can add them in yogurt, or serve them raw to your children.
Eggs are quite popular. Eggs are a great source of protein and vitamins. Eggs are one of the best sources of choline, an important nutrient that supports brain development. You can serve them either as boiled, scrambled, fry or prepare omelettes.
High in monounsaturated fats, peanut butter provides energy and protein to children. However, certain brands contain added salt, sugar, palm oil and partially hydrogenated fats, which reduces nutritional quality. So, look out for the label carefully.
Fibre present in these foods maintains digestive health and prevents constipation. Amaranth, Barley, Maize, Ragi are one of the finest options. If your child is not fond of them then you can give them in the form of biscuits and wholegrain bread.
Bright-coloured vegetables and fruits
Include carrot, pumpkin, sweet potato, cherries, tomatoes and papaya. They are high in beta carotene and other carotenoids that are changed into active vitamin A in the body. Vitamin A is vital for good skin and vision, growth and repair of body tissues. (IANSlife)
Your live is the second largest organ in the human body with a complex structure and function. It plays a vital role in your digestive system. It processes all the food and liquid intake in the body, including medication. Therefore, it is impossible to survive without the functioning of the liver.
Being a multi-functionary organ, the liver is prone to viruses, toxic substances and contaminants present in food and water. Even when the liver is under siege, it is slow to complain as it is a tough, hardy part of our body. Dr. Namita Nadar, Head Nutritionist, Fortis Hospital Noida shares a diet which is beneficial for liver cleansing.
Liver problems generally remain unknown to patients, as they will experience few or no symptoms. According to a report by WHO, liver diseases are the 10th most common cause of deaths in India. The most common causes of liver diseases are obesity, excessive alcohol consumption and hepatitis viruses. While there have been major advances in medical research, there is still no complete cure for liver diseases. Only way to cure a liver is through a liver transplant. Therefore, it is necessary to make healthy lifestyle choices to prevent liver damage.
Detox Diet for Liver Cleansing
ï¿½ Eat food like garlic, grapefruit, carrot, green leafy vegetables, apple and walnuts
ï¿½ Walnuts are a source of glutathione, omega-3 fatty acids, and the amino acid arginine, supporting normal liver cleansing actions, especially when detoxifying ammonia.
ï¿½ Consume olive oil, lime juice, green tea and turmeric.
ï¿½ Turmeric, which has been used as a medicine in Ayurveda for centuries, is rich in Curcumin. The component helps the enzymes to flush out toxins, repairing liver cells. It also boosts bile production.
ï¿½ Increase intake of alternative grains (Quinoa, Millet and Buckwheat) and cruciferous vegetables (Cabbage, Broccoli, Kale and Cauliflower). Such foods contain glutathione, which triggers the toxin cleansing enzymes of the liver.
ï¿½ Have a balanced diet with foods from all the food groups: grains, protein, dairy products, fruits, vegetables and fats
ï¿½ Eat foods that are rich in fibres such as fresh fruits and vegetables, whole grain breads, rice and cereals. Beets, a natural cleanser for digestive system, contain a healthy dose of fibre. It can break down toxic wastes to facilitate excretion. It also stimulates bile flow and boost enzymatic activity.
ï¿½ Tea is beneficial for a healthy liver. This may be down to a compound named catechin. The antioxidant helps improve liver enzyme level, reduces oxidative stress and fat deposits in the liver. Green tea is packed full of this plant antioxidant.
ï¿½ Citrus fruits synthesize toxic materials into substances that can be absorbed by water. Grapefruit is particularly beneficial as it contains two primary antioxidants: naringin and naringenin.
Vegans follow a plant-based diet and do not eat animal products including dairy, meat, eggs, honey, and gelatin. But, veganism goes beyond the diet.
Veganism is a lifestyle that tries to bar, as far as possible and practicable, all kinds of exploitation of, and cruelty to, animals for food, or any other purpose.
Nutritionist and founder of Diet Podium, Shikha Mahajan, shares these five benefits going vegan has on your health.
1-Reduced risk of cancer
In 2015, the Worle Health Organisation named red meat a Group 2 Carcinogen, which means it probably causes cancer in humans. WHO placed processed meat in the Group 1 category, which means it is carcinogenic to humans.
Even small amounts of meat can increase the risk of cancer. A study from Oxford University study also found that eating just 3 rashers of bacon a day can increase cancer risk by 20 percent.
2-Reduced risk Of diabetes
More and more research is concluding that a plant-based diet can reduce the risk of developing diabetes or even reverse the disease completely.
A study, that included more than 2,000 adults, found those people who increased the number of fruit, vegetables, and nuts in their diet over the duration of 20 years reduced their risk of developing type 2 diabetes by 60 percent more than those who did not.
A study done by the Physicians Committee for Responsible Medicine (PCRM) shows a study on its website that looks at the eating patterns and moods of 3,486 people over a five-year period. The study showed that participants who consumed whole, plant foods reported fewer signs of depression.
A different study showed that vegetarians usually experience more positive moods than meat-eaters.
A plant-based diet might boost your beauty regime by assisting your skin in staying healthy. An increasing number of studies are associating dairy to skin problems such as acne. Dairy products have growth hormones and are also sometimes infused with artificial hormones, which can disrupt the human body's hormone system.
5-Fewer cardiovascular diseases
Meat generally contains a high quantity of saturated and trans-fats which can increase blood cholesterol. Cholesterol can create fatty deposits in the blood vessels that increase the risk of stroke, peripheral artery disease, and heart disease. Plant-based foods, by nature, have no dietary cholesterol. A diet high in fat and cholesterol can also lead to high blood pressure. (Agency)
New York - Most diets lead to weight loss and improvements in cardiovascular risk factors but the results may disappear within a year, says researcher, suggesting that people should choose the diet they prefer without concern about the size of benefits.
Published in the journal The BMJ, the research found that in most diets, weight reduction at the 12-month follow-up diminished, and improvements in cardiovascular risk factors largely disappeared -- except in association with the Mediterranean diet, which saw a small but important reduction in ‘bad' LDL cholesterol.
To reach this conclusion, the International team of researchers set out to determine the relative effectiveness of dietary patterns and popular named diets among overweight or obese adults.
The findings are based on the results of 121 randomised trials with 21,942 patients (average age 49) who followed a popular named diet or an alternative control diet and reported weight loss, and changes in cardiovascular risk factors.
They grouped diets by macronutrient patterns (low carbohydrate, low fat, and moderate macronutrient - similar to low fat, but slightly more fat and slightly less carbohydrate) and according to 14 popular named dietary programmes (Atkins, DASH, Mediterranean, etc).
Compared with a usual diet, low carbohydrate and low-fat diets resulted in a similar modest reduction in weight (between four and five kg) and reductions in blood pressure at six months.
Moderate macronutrient diets resulted in slightly less weight loss and blood pressure reductions.
Among popular named diets, Atkins, DASH, and Zone had the largest effect on weight loss (between 3.5 and 5.5 kg) and blood pressure compared with a usual diet at six months. No diets significantly improved levels of 'good' HDL cholesterol or C reactive protein (a chemical associated with inflammation) at six months.
Overall, weight loss diminished at 12 months among all dietary patterns and popular named diets, while the benefits for cardiovascular risk factors of all diets, except the Mediterranean diet, essentially disappeared.
The researchers pointed to some study limitations that could have affected the accuracy of their estimates. But said their comprehensive search and thorough analyses support the robustness of the results.
Evidence shows that most macronutrient diets result in modest weight loss and substantial improvements in cardiovascular risk factors, particularly blood pressure, at six but not 12 months.
The extensive range of popular diets analysed "provides a plethora of choice but no clear winner," the researchers noted. --IANS
Read more: Bariatric surgery before diabetes leads to greater weight loss: Study
London - Researchers have found that eating Too Much Salt In Your Diet Can Weaken Your Immune System and makes it harder for your body to fight off bacterial infections.
For the findings, published in the journal Science Translational Medicine, the research team fed mice a high-salt diet and found more severe bacterial infections.
Human volunteers who consumed an additional six grams of salt per day also showed pronounced immune deficiencies. This amount corresponds to the salt content of two fast-food meals, the study said.
Five grams a day, no more: This is the maximum amount of salt that adults should consume according to the recommendations of the World Health Organization (WHO). It corresponds approximately to one level teaspoon.
"We have now been able to prove for the first time that excessive salt intake also significantly weakens an important arm of the immune system," said study researcher Christian Kurts from the University of Bonn in Germany.
According to the researchers, this finding is unexpected, as some studies point in the opposite direction.
"We were able to show this in mice with a listeria infection," said study lead author Katarzyna Jobin from the University of Wurzburg.
"We had previously put some of them on a high-salt diet. In the spleen and liver of these animals, we counted 100 to 1,000 times the number of disease-causing pathogens," Jobin added.
Listeria is bacteria that are found for instance in contaminated food and can cause fever, vomiting and sepsis. Urinary tract infections also healed much more slowly in laboratory mice fed a high-salt diet.
Sodium chloride also appears to have a negative effect on the human immune system, the study said.
"We examined volunteers who consumed six grams of salt in addition to their daily intake, this is roughly the amount contained in two fast-food meals, i.e. two burgers and two portions of French fries," Kurts said.
After one week, the scientists took blood from participants and examined the granulocytes. The immune cells coped much worse with bacteria after the test participants had started to eat a high-salt diet.
In human volunteers, excessive salt intake also resulted in increased glucocorticoid levels. The best-known glucocorticoid cortisone is traditionally used to suppress inflammation, according to the study.
"Only through investigations in an entire organism were we able to uncover the complex control circuits that lead from salt intake to this immunodeficiency," Kurts stressed.
Read More: Myths vs Facts on the side-effects of low-calorie sweeteners
Eat these foods now to boost your immunity
With the desire to stay fit and ensure a healthy lifestyle there has been an inclination towards choosing food that is low in calories. In today's time, when most people are consciously putting an effort to try and remain fit, it is very important to consume food smartly.
Often we find that whenever we talk about a meal, we inevitably try to assess how much weight would we put on after consuming it. Most people who consult me are often concerned about their weight management and one of the most effective ways to treat this issue is by addressing the sugar element. People are conscious of consuming oily and fattening food items but forget about sugar which constitutes a major part of their daily calorie intake.
Making the move from sugar to no sugar may be impossible, sugar being a key ingredient in Indian households. Here, safe low calorie sweeteners come into play.
Low-calorie sweetener is a food additive that provides a sweet taste like that of sugar while containing significantly less food energy than sugar-based sweeteners, making it a zero-calorie or low-calorie sweetener (LCS). Conversations often arise and lead to the safety of switching to low calorie sweeteners and their health benefits.
Unlike popular perception, low calorie sweeteners available in the market are thoroughly investigated and their safety is confirmed by many studies. It is not possible to market a new sweetener without the approval of the competent authorities.
In India, Low-calorie sweeteners are regulated by FSSAI. WHO approves LCS based on their claims and recommended ADI (Acceptable Daily Intake).
Here are a few myths around low calorie sweeteners that we will bust. Ishi Khosla, renowned nutritionist shares her take on the myths and facts of the effects of low calorie sweeteners. Read to know more:
Myth 1: I often find people discussing that the consumption of low calorie sweeteners leads to increase in weight. Some people also believe that low calorie sweeteners might increase appetite. The idea is that low calorie sweeteners may be unable to activate the food reward pathway needed to make you feel satisfied after you eat.
Fact 1: Evidence from controlled studies suggests that Low-calorie sweeteners don't cause weight gain and may even be actually effective for weight loss. Safe low calorie sweeteners can support weight loss as a substitute for sugar in sweets, foods and beverages.
Myth 2: Recently, I have heard someone say, "Don't use sugar substitutes in your tea, coffee or food. They can cause cancer." There's been a lot of debate about low calorie sweeteners and these Discussions were prompted by the rise of sugar-infused drinks and foods over recent decades.
Fact 2: The reality is no scientific studies have found a direct connection between Low-calorie sweeteners and cancer. Infact cancer is multifactorial. A much-debated sweetener described as causing cancer is aspartame. Questions on its safety arose in the mid-1990s amid a report that allegedly claimed it caused brain cancer. Yet after further analysis, no clear link between the sweetener and brain cancer was found. Neither Centers for Disease Control (CDC) or FDA was able to identify a specific set of symptoms associated with aspartame use that would constitute a public health hazard.
Myth 3: Sometimes when I'm scrolling through my phone I come across reports that say that low calorie sweeteners may cause unpleasant symptoms, such as headaches, depression, and seizures in some individuals.
Fact 3: Low calorie sweeteners are unlikely to cause headaches, depression and seizures as per World Health Organization report when consumed within the recommended ADI limit. FDA scientists have reviewed scientific data regarding the safety of low calorie sweeteners in food and concluded that it is safe for the general population under certain conditions. Sucralose has been extensively studied and more than 110 safety studies were reviewed by FDA in approving the use of sucralose as a general purpose sweetener for food.
Choosing the right kind of alternative sweeteners is a way of maintaining lifestyle. Low calorie sweeteners are safe for consumption within the (acceptable daily intake) ADI limit. No one approach to weight management is likely to be successful. An integrated approach and overall healthy lifestyle are essential to promote good health.