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June 15, 2015 By Payal Choudhury 3 Comments

A “ Delight Touch- Dairy foods”

“Milk”, just the word itself sounds comforting!

The entire world of food and especially that of milk is surrounded with emotional and cultural importance. Milk was our very first food. Now, we are a nation of milk drinkers with nearly all of us, infants, the adolescents, adults and even the aged have at least a glass of milk daily.

Milk is often regarded as being nature’s most complete food. It earns this reputation by providing many of the nutrients which are essential for the growth of the human body. Being an excellent source of protein and having an abundance of vitamins and minerals, particularly calcium, milk can make a positive contribution to one’s health as a whole.

Healthy eating is a top priority for many individuals. People eat food, not nutrients – however the combination and amount of nutrients in the foods we eat can greatly affect our health. A healthy, balanced diet is essential in optimising health and reducing the risk of disease.

ROLE OF DAIRY PRODUCTS:

Making simple alterations to our diet and lifestyle can impact our bodies greatly and our long term health.

A healthy, balanced diet or as we call the ‘Food Guide Pyramid’ is made up of five main food groups and milk and dairy foods are one of these.

Dairy is the term used to describe milk-based or milk-related products. The dairy foods milk, cheese and yogurt are a natural source of nutrients such as protein and calcium and they provide a quick and easy way of supplying these nutrients to the diet within relatively few calories.

Incorporating milk, cheese and yogurt into our daily diet can contribute greatly to our nutritional intake and status.

Milk, cheese and yogurt provide the following beneficial nutrients in varying quantities

Calcium – for healthy bones and teeth

Phosphorous – for energy release

Magnesium – for muscle function

Protein – for growth and repair

Vitamin B12 – for production of healthy cells

Vitamin A – for good eyesight and immune function

Zinc – for immune function

Riboflavin – for healthy skin

Folate – for production of healthy cells

Vitamin C – for formation of healthy connective tissues.

Iodine – for regulation of the body’s rate of metabolism (how quickly the body burns energy and the rate of growth

1 glass of milk alone can make a contribution to the daily recommended intake of many important nutrients for all age groups.

Consumption of dairy products has also been associated with numerous health benefits including the following:

Bone health

-Dairy products provide calcium, which is essential for bone growth and development..

Teeth

-Dairy products contain calcium and other tooth friendly nutrients, which help teeth, grow and keep them healthy.

It is the only drink -excluding water which is recommended by dentists to be safe to consume between meals. Milk and cheese are very beneficial for weaning babies and young children as they not only provide many of the nutrients required for general growth and development, but also offer good levels of the specific nutrients needed to ensure development and maintenance of healthy teeth

No Obesity:

Milk is also not a high fat product. Whole milk contains 4% fat, semi-skimmed milk contains 1.7% fat, 1% fat milk contains 1% fat and skimmed milk contains 0.3% fat.

Reduce Blood Pressure

Dairy products help reduce blood pressure. A diet containing fruit and vegetables, low-fat dairy products and low salt helps reduce blood pressure (Dietary Approaches to Stop Hypertension: DASH diet).

The potassium, magnesium and calcium found in dairy products are all linked to healthy blood pressure.

Cardiovascular disease

Consumption of milk and dairy has also been associated with a reduced risk of suffering a heart attack-

Type 2 diabetes

Consumption of low fat dairy products has been linked to a reduced risk of developing type 2 diabetes.

Hydration

Regular fluid intake throughout the day is essential to be well hydrated. Dietetic experts recommend drinking 6-8 glasses of fluid per day. As milk contains a high percentage of water, it is a useful vehicle for rehydration.

Eating habits

People who consume dairy products have better intake of nutrients than people who do not consume dairy products. Introducing dairy products at an early age helps establish good eating habits for later in life.

Dairy products, such as milk, yogurt, cheese and cottage cheese, contain essential nutrients and may offer health benefits. Dairy products are high in calcium and vitamin D, both of which help to maintain strong bones and teeth. Dairy products also contain potassium, which offers heart protection and may help to lower blood pressure. In addition, dairy products are high in muscle-building proteins.

Here is a list some of the available dairy products in the market.

Butter
Ghee
Curd
Cheese
Cottage cheese
Cream
Buttermilk
Lassi
Condensed milk
Processed milk powder.
Ice-creams. And many more.

Well, a lot of variations and innovations can be incorporated with few of these items in our day to day life which eventually will enhance our lifestyle .We can split its intake in our daily meals, with a controlled portion size.

Our breakfast which ideally should be “king size” can comprise of many different variations of dairy products so as to remove the boredom and also from nutritional point of view.

Few examples of dairy products which can be introduced in breakfast are: Porridge, cottage cheese pancakes, scrambled cheese, whole wheat cottage cheese naan, cheese dosa whole wheat toast with butter, whole wheat vegetable cheese sandwiches, cheese omlette.etc.

For mid-mornings we can include buttermilk or lassi or low-fat cream mixed with fruits (lesser the amount of cream.)

Well for our main meals, we have abundant options. We can include paneer both (home-made and processed) prepared in various forms. Right from sauté paneer to traditional style, from Chinese to sizzlers.

Next we have the most credited options, that is “raita”. A combination of curd with different vegetables or fruits (with or without seasoning). Preferably unflavoured curds are the best.

We can also make different recipes of curd –fruit salad. .

Another variety is ghee-which is widely used in Indian cuisine. A slight dash of it enhances the flavour and aroma of any vegetarian and non-vegetarian food.

Dairy products are cherished by the health organizations as an essential food for bone health. But, not all dairy products are the same. Essential is the sugar content in it.

However, our health and vitality depends not only on how much dairy products we consume but, also important is their quality. Like the old Indian adage goes, ‘you are what you eat’.

May 19, 2015 By Hardika Vira Leave a Comment

Did you know about Syndrome X?

Syndrome X is also known as metabolic syndrome, cardio metabolic syndrome, insulin resistance syndrome, Reaven’s syndrome (named after Gerald Reaven an American endocrinologist and professor at Stanford University who has worked upon insulin resistance and diabetes), and CHAOS (in Australia). It’s one of the leading lifestyle related disorders.

As is defined by Wikipedia-Syndrome X is a disorder of energy utilization and storage, diagnosed by a co-occurrence of three out of five of the following medical conditions: abdominal (central) obesity, elevated blood pressure (Hypertension), elevated fasting plasma glucose (Diabetes/ insulin resistance), high serum triglycerides (hypertriglyceridemia), and low high-density cholesterol (HDL) levels.

In today’s times you will seldom find people with one single issue. You more often meet people with multiple issues for e.g.: You will see a person who is diabetic also has hypertension, and has a big belly at the same time. So, would you categorize this person as a diabetic or hypertensive or obese? Well, None of these! It is Metabolic Syndrome

How do you categorize a person suffering from metabolic syndrome?

He should have any of these 3 categories positive. As per American Heart Association(2004)

Elevated waist circumference:
- Men — greater than 40 inches (102 cm)
- Women — greater than 35 inches (88 cm)
Elevated triglycerides: Equal to or greater than 150 mg/dL (1.7 mmol/L)
Reduced HDL (“good”) cholesterol:
- Men — Less than 40 mg/dL (1.03 mmol/L)
- Women — Less than 50 mg/dL (1.29 mmol/L)
Elevated blood pressure: Equal to or greater than 130/85 mm Hg or use of medication for hypertension

Elevated fasting glucose: Equal to or greater than 100 mg/dL (5.6 mmol/L) or use of medication for hyperglycemia

Let us concentrate on the prevention part rather than treatment as we already know prevention is better than cure. The prevention for Metabolic Syndrome is same as its treatment.

Exercise daily for 30-60 minutes. Exercising increases the insulin sensitivity, helps reduce waist circumference, manages blood pressure and also improve HDL cholesterol. Exercise daily / Being active whole day is the requirement
Lose weight if overweight. Nearing your IBW (Ideal Body Weight) helps to reduce the pressure exerted on the walls of the arteries to supply blood to all parts of the body. It also helps in better glucose uptake. Reducing even 10% of your body weight helps you control diabetes, blood pressure and weight
Eat healthy and keep a check on the portions – Include a good amount of fruits and veggies in your daily diet. They are rich in fiber, vitamins and minerals. Fiber helps in maintaining blood sugar levels, choose whole grains and their products over the refined ones, choose low fat dairy products and lean proteins over red meat as red meat is high in fats and sodium. Go easy on saturated fats and trans fats like butter, ghee, margarine, vanaspati ghee, bakery products. Restrict cholesterol consumption to less than 300 mg/ day. Generally non-veg foods contain cholesterol. Veg sources do not contain cholesterol. Make it a point to check the nutritional label of the packaged foodstuff that you pick for cholesterol and Sodium content.
Quit smoking and alcohol- Getting rid of your habits reduces the risk factor to a large extent by preventing damage to your organs. Alcohol raises triglyceride levels, helps increases belly fat and smoking induces chain reaction which destroys other organs too.
Reduce stress levels- Stress hormone cortisol is known to increase blood sugar levels and create a negative impact on your body as well. Practicing deep breathing exercises and getting involved into your hobbies / recreational activities help curb the stress levels

Practicing these would not only help you lower the risk factors but also help lower your medication.

March 18, 2015 By Ami Shah 1 Comment

It’s just not a Peanut: it’s a nutritional pill

Peanuts, commonly known as groundnuts or even monkey nuts are the cheapest and the healthiest protein available. A native to South America, Mexico and Central America it is an annual herbaceous plant, that grows almost at ground level.

It is almost used every day in one form or the other for cooking. They can be eaten in various forms like roasted, boiled, and fried. Also, now these days, you get many products made out of peanuts like peanut butter, peanut oil, peanut flour, dry roasted peanuts (snacks).

Peanuts play a vital nutritional role in human beings when consumed since they are high in protein and healthy fats. It is a good handy option for snacking provided the portion is controlled.

Avoid mindless eating by pre-portioning your nuts in small bags for a great snack to take on the go or to the office. Choose nuts in the shell and you’ll probably eat fewer since it takes time to crack them. Or take one handful and put the package away.

Let us have a look at its nutritional and health benefits.

Peanut has 166 calories and 7.8 gm of protein. Peanuts are heart healthy because they’re a good source of monounsaturated fatty acids. Eating peanuts may help lower your total cholesterol.
Peanuts are good sources of vitamin E, niacin, folate(6 mcg), protein and manganese (49.3 mg).
The nuts are an excellent source ofvitamin E, containing about 8 g per100 g. Vitamin E is a powerful lipid soluble antioxidant which helps maintain the integrity of cell membrane of mucus membranes and skin by protecting from harmful oxygen free radicals.
The nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, andfolates. 100 g of peanuts provide about 85% of RDI of niacin, which contribute to brain health and blood flow to brain.
The nuts are rich source of minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc, and selenium.

To sum it up, these tiny looking nuts are packed with good amount of vitamins and minerals. So, make sure that you are incorporating them in your daily routine.

Having talked of all the benefits, Peanuts can also cause side effects. Excessive peanuts intake may lead to gas and heartburn. Peanut allergy is also very common and is a very serious food allergy that one can develop. Peanut allergy causes severe allergic reactions that can actually be life threatening. It’s best to do an allergy test if you suspect you have a peanut allergy.

People with peanut allergy will experience a reaction within minutes of eating a peanut or a product that is made from peanuts. The reaction typically starts with a tingling sensation in the mouth followed by swelling of the face, throat and mouth. It can result in difficulty breathing, an asthma attack, anaphylactic shock and death. Less severe reactions include rash, hives and upset stomach. If you have a peanut allergy, you will want to carry an Epinephrine pen to counter any episodes while waiting for emergency assistance.

Individual with peanut allergy have to be very cautious and check the nutritional label or the menu before buying any product or eating a dish in a restaurant.

November 21, 2014 By Ami Shah 2 Comments

Secrets of brown rice!

It’s always said that cut down on fat and you would slim down. But, I have observed that many people despite cutting down on fat, still put on weight. The reason for this is simple carbohydrates which Indian population gorges on without knowing the facts.

Indian diets comprises more of simple carbohydrates which mainly consists of white rice, sugar, maida. There is definitely a substitute for everything.

Let’s talk about how beneficial brown rice is over white rice! The difference between white and brown rice is not that of colour alone but there is lot more to it.

How Brown rice gets converted to white rice?

The outermost layer, the hull, is removed to produce brown rice. This process avoids the unnecessary loss of nutrients that occurs with further processing. If brown rice is further milled to remove the bran and most of the germ layer, the result is a whiter rice, but also a rice that has lost many more nutrients. At this point, however, the rice is still unpolished, and it takes polishing to produce the white rice we consume.

Benefits of Brown Rice:

Rich in Selenium: A trace mineral which reduces the risk for common illness like colon cancer.

High in manganese: One cup of brown rice provides 80% of our daily manganese requirements. Manganese helps the body synthesize fats. Manganese also benefits our nervous and reproductive systems.

High in fiber: It is packed with fiber! It has been shown to reduce high cholesterol levels. It also keeps your sugar under control so brown rice is an excellent grain choice for people with diabetes. You feel satiated after eating brown rice as it is high in fiber so you tend to eat lesser in the meal, thus portion size comes into the picture.

Protection against breast cancer: The pytonutrient Lignin present in brown rice known to inhibit the growth of breast cancerous cells.

Healthy bowel function: Brown rice contains good amounts of insoluble fibre that stays in the gut and aids digestion and prevents constipation.
Great source of Magnesium: Magnesium is thought to be a key nutrient needed for healthy bones along with calcium and vitamin D.

To summarize, brown rice is a healthy substitute which is packed with whole lot of antioxidants and micro-nutrients than white rice.

A “ Delight Touch- Dairy foods”

Did you know about Syndrome X?

It’s just not a Peanut: it’s a nutritional pill

Secrets of brown rice!

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