NUTRITION AND DIET
Tips to reduce and maintain healthy weight
- Do not skip meals
- Eat balanced diet. Include cereals ,pulses,green leafy vegetables,other vegetables,moderate vegetable oil(un saturated),fruits,restricted sugar, skimmed milk and its products daily in proper quantities to meet the requirements of carbohydrates, protein, fat, vitamins, minerals and fibre by the body. Calorie reduction is the most important requirement for weight loss. Cut down of 100 calories per day leads to 4.5kg weight reduction per year.The total calories from food should be 25-30% from fat in the form of unsaturated fat, 15% from protein and 50-60% from carbohydrates in the form of complex carbohydrates like wholegrains,vegetables and fruits.Reduction of 500calories from Basal energy expenditure helps to reduce 9 kg weight per year.
- Go for whole cereals and pulses like wheat, ragi, jowar, millets rather than refined ones like maida and its products like bread, biscuits, refined noodles, pastries etc
- Don’t be over restrictive like avoiding one or two meals and replacing it with fruits or juices.
- Regular physical exercise(brisk walking for 45 minutes for 5 to 7 days a week)
- Physical activity contributes to weight loss,decreases abdominal fat,increases cardio respiratory fitness.
- Exercises like aerobic exercise, swimming, bicycling, jogging, dancing leads to these benefits.
- Brisk walking is one of the easiest ways applicable to almost all age groups. Weight lifting can also be helpful to loose weight.
- You should be more active everyday by doing routine work like climbing up stairs rather than taking elevator or walking somewhere rather than driving ,engage yourself in gardening,household work rather than using electronic gadgets and this can help you to burn calories without much difficulty.
- Watch your food portion size
- Inclusion of liberal amount of fresh vegetables and fruits reduces hunger pans,maintains your blood sugar and prevent constipation because of its fibre content and it is abundant in phytochemicals ,antioxidants which prevent against cancer
- Try to include fruits with skin because deskinning removes fibre.
- No fat or low fat dairy and its products can be used.
- Drink liberal amounts of water frequently like one glass of water once in two hours intervals.
- Get rid of deep fried items and calorie dense foods.
- Avoid fatty items like mutton, beef, pork,crab, prawns.
- Include fish or fish oil , soya and its products weekly twice because of its omega3fatty acid content.
- Eggwhite can be taken daily.
Nutritive sweeteners: White and brown table sugars,molasses,honey,syrups are nutritive sweeteners.In addition sugar alcohols derived from fruits (or) commercially made are also nutritive sweeteners.The most common sugar alcohols include sorbitol,mannitol,xylitol and maltitol.All nutritive Sweeteners provide calories to the body and may affect your blood glucose.
Non nutritive sweeteners are the true artificial sweeteners. They do not provide calories and will not influence blood glucose. These include Saccharin, Neotame, Aspartame, Sucralose, Stevia Acesulfame Potassium(Ace-k)
Which sweeteners are safe?
- Sucralose: Safe
- Neotame: Safe
- Sugar alcohols: Safe but may cause bloating, gas or diarrhea
- Aspartame: Safe. People with PKU should avoid it.Some people complain of headache
- Acesulfame potassium I: Inadequately tested
- Stevia: Inadequately tested
- Sacharin: Unsafe
What is Zero calorie Diet?
- The Diet which provides less than 5 kilocalories is zero calorie Diet.
- The only naturally occurring zero calorie diet is water. Daily consumption of 8 to 10 glasses of water helps you to maintain healthy life.
- The artificially engineered zero calorie diet is diet soda which is made out of artificial sweeteners.Even though diet soda is less in calorie, it does not mean that you can include in liberal quantities like water. It has its side effects if you consume in liberal quantities.
Does Reading Food labels help you?
Yes,Reading food labels can help you to make wise food choices.Most packed foods in the grocery or departmental stores list nutrition information on the package in a section called the Nutrition Facts.
The nutrition facts tells you the serving size and the amount of various nutrients such as total fat, saturated fat, cholesterol, Polyunsaturated fat, Mono unsaturated fat, electrolytes like sodium,potassium,carbohydrates like simple sugar,nutritive sweeteners,artificial sweeteners with name, carbohydrate and protein sources like wheat,ragi,whey,milk solids(fat/non fat),soy protein,fibre per serving.
The foods that are exempt from the label include foods in very small packages,foods prepared in the store and foods made by small manufacturers.