Tuesday 26 April 2016

Sugar-sweetened beverages


Soft drinks are a prime source of extra calories that can contribute to weight gain and provide no nutritional benefits.  Studies indicate that liquid carbohydrates such as sugar-sweetened beverages are less filling than the solid forms – causing people to continue to feel hungry after drinking them despite their high caloric value. They are coming under scrutiny for their contributions to the development of type 2 diabetes, heart disease, and other chronic conditions.
  • The average can of sugar-sweetened soda or fruit punch provides about 150 calories, almost all of them from sugar – usually high-fructose corn syrup. That’s the equivalent of 10 teaspoons of table sugar.
  • If you were to drink just one can of a sugar-sweetened soft drink every day, and not cut back on calories elsewhere, you could gain 10-15 pounds in a year.

Wednesday 20 April 2016

What Causes Weight Gain?








1. Diet: The quantity and quality of food in your diet has a strong impact on weight.

2. Genes: Some people are genetically predisposed to gain weight more easily than others or to store fat around the midsection.

Genes do not have to become destiny, however, and studies suggest that eating a healthy diet, staying active, and avoiding unhealthy habits like drinking soda can prevent the genetic predisposition to risk for obesity.


3. Physical inactivity: Exercising has a host of health benefits, including reducing the chances of developing heart disease, some types of cancer, and other chronic diseases. Physical activity is a key element of weight control and health.

4. Sleep: Research suggests that there’s a link between how much people sleep and how much they weigh. In general, children and adults who get too little sleep tend to weigh more than those who get enough sleep.

There are several possible ways that sleep deprivation could increase the chances of becoming obese.

Sleep-deprived people may be too tired to exercise, decreasing the “calories burned” side of the weight-change equation.

People who don’t get enough sleep may take in more calories than those who do, simply because they are awake longer and have more opportunities to eat.

Lack of sleep also disrupts the balance of key hormones that control appetite, so sleep-deprived people may be hungrier than those who get enough rest each night

Thursday 14 April 2016

Microwave cooking and nutrition



 
Almost every home has a microwave oven. The convenience they offer is undeniable. But despite the widespread use of microwave ovens and their excellent safety record, some people have lingering doubts that cooking food with microwaves somehow makes food less healthy by zapping away nutrients. Does cooking with microwaves do that?Is it bad to microwave food?

Understanding how microwave ovens work can help clarify the answer to this common question. Microwave ovens cook food using waves of energy that are similar to radio waves but shorter. These waves are remarkably selective, primarily affecting water and other molecules that are electrically asymmetrical — one end positively charged and the other negatively charged. Microwaves cause these molecules to vibrate and quickly build up thermal (heat) energy.

Some nutrients break down when they’re exposed to heat, whether it is from a microwave or a regular oven. Vitamin C is perhaps the clearest example. But because microwave cooking times are shorter, cooking with a microwave does a better job of preserving vitamin C and other nutrients that break down when heated.

As far as vegetables go, cooking them in water robs them of some of their nutritional value because the nutrients leach out into the cooking water. For example, boiled broccoli loses glucosinolate, the sulfur-containing compound that may give the vegetable its cancer-fighting properties (as well as the taste that many find distinctive and some find disgusting). Is steaming vegetables better? In some respects, yes. For example, steamed broccoli holds on to more glucosinolate than boiled or fried broccoli.

The cooking method that best retains nutrients is one that cooks quickly, heats food for the shortest amount of time, and uses as little liquid as possible. Microwaving meets those criteria. Using the microwave with a small amount of water essentially steams food from the inside out. That keeps more vitamins and minerals than almost any other cooking method.

But let’s not get too lost in the details. Vegetables, pretty much any way you prepare them, are good for you, and most of us don’t eat enough of them. And the microwave oven? A marvel of engineering, a miracle of convenience — and sometimes nutritionally advantageous to boot.

Source: Harvard Health

Tuesday 12 April 2016

Eating Right Isn't Complicated




Eating right doesn't have to be complicated — simply begin to shift to healthier food and beverage choices.
  • Emphasize fruit, vegetables, whole grains and low-fat or fat-free milk and milk products.
  • Include lean meats, poultry, fish, beans, eggs and nuts.
  • Make sure your diet is low in saturated fats, trans fats, salt (sodium) and added sugars.

Make Your Calories Count

Think nutrient-rich rather than "good" or "bad" foods. The majority of your food choices should be packed with vitamins, minerals, fiber and other nutrients, and lower in calories. Making smart food choices can help you stay healthy, manage your weight and be physically active.

Focus on Variety

Eat a variety of foods from all the food groups to get the nutrients your body needs. Fruits and vegetables can be fresh, frozen or canned. Eat more dark green vegetables such as leafy greens and broccoli and orange vegetables including carrots and sweet potatoes. Vary your protein choices with more fish, beans and peas. Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice or pasta every day.

Know Your Fats

Look for foods low in saturated fats and trans fats to help reduce your risk of heart disease. Most of the fats you eat should be monounsaturated and polyunsaturated oils. Check the Nutrition Facts panel on food labels for total fat and saturated fat.

Source: Eatright

Thursday 7 April 2016

"Beat Diabetes"





Today is World Health Day and the Theme of this year is "Beat Diabetes"

     Help manage your diabetes:
  • Eat regular meals and spread them evenly throughout the day
  • Eat a diet lower in fat, particularly saturated fat
  • If you take insulin or diabetes tablets, you may need to have between meal snacks

  • Matching the amount of food you eat with the amount of energy you burn through activity and exercise is important.
  • Putting too much fuel in your body can lead to weight gain.
  • Being overweight or obese can make it difficult to manage your diabetes and can increase the risk of heart disease, stroke and cancer.
  • Limit foods high in energy such as take away foods, sweet biscuits, cakes, sugar sweetened drinks and fruit juice, lollies, chocolate and savoury snacks.
  • Some people have a healthy diet but eat too much. Reducing your portion size is one way to decrease the amount of energy you eat.
  • Being active has many benefits. Along with healthy eating, regular physical activity can help you to manage your blood glucose levels, reduce your blood fats (cholesterol and triglycerides) and maintain a healthy weight.
  • It is important to recognize that everyone’s needs are different. All people with diabetes should see an Accredited Practicing Dietitian.

Tuesday 5 April 2016

Whole Food Nutrition: Nutritional Value Of Beetroot



One cup of raw beets contains 58 calories, 13 grams of carbohydrate (including 9 grams of sugar and 4 grams of fiber) and 2 grams of protein. It provides 1% of daily vitamin A needs, 2% of calcium, 11% of vitamin C and 6% of iron. 

Beetroot is a rich source of folate and manganese and also contains thiamine, riboflavin, vitamin B-6, pantothenic acid, choline, betaine, magnesium, phosphorus, potassium, zinc, copper and selenium. 

Beets are high in dietary nitrate, which is believed to be the reason why many of the potential health benefits of beetroot are being studied.

Health Benefits

Diabetes: Beets contain an antioxidant known as alpha-lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes in patients with diabetes. Studies on alpha-lipoic acid have also shown decreases in peripheral neuropathy and/or autonomic neuropathy in diabetics.

Heart health and blood pressure:  Researchers hypothesized this was likely due to the high nitrate levels contained in beet juice and that the high nitrate vegetables could prove to be a low cost and effective way to treat cardiovascular conditions and blood pressure.

Digestion and regularity: Because of its high fiber content, beetroot helps to prevent constipation and promote regularity for a healthy digestive tract. 


How to incorporate more beetroot into your diet

  • Make your own beetroot juice by peeling beetroot and blending with a combination of fresh orange, mint and pineapple or apples, lemon and ginger. Blend and strain
  • Grate raw beets and add them to coleslaw or your favorite salad.
  • Slice raw beets and serve them with lemon juice and a sprinkle of chili powder.