Tips for healthy eating

Below are important points for effective healthier eating.

· Use smaller plates and bowls. This trick actually fools your mind into thinking that you're getting more food. When you see a plate (no matter what size) brimming with food, you're already thinking, I am going to be satisfied after this meal! Smaller plates mean that your portion sizes will be smaller and you'll eat less food.

· Eat your meal slowly. It takes about 20 minutes for your brain to get the message that you have eaten enough and to then communicate that feeling of satisfaction (or fullness!) to your stomach. Put your fork or spoon down between bites of food, talk with others at the table, chew your food thoroughly, and drink liquids during meals to slow your rate of eating.

· Drink plenty of non-calorie beverages each day. Interestingly, the feeling of thirst can sometimes impersonate that of hunger, so make sure you are drinking enough fluids every day.

· Change your eating schedule, or create one that works. Skipping or delaying meals can result in overeating. If you skip meals often, try to eat on more of a schedule. You will then feel more satisfied with what you do eat.

· Enjoy your food. Take the time at meals to simply enjoy what you are eating. Taking pleasure in what you eat will help you feel more satisfied.

The Dietary Guidelines for Americans recommend that you also:

· eat a variety of fruits — whether fresh, frozen, canned, or dried — and limit fruit juices

· eat more and different kinds of vegetables (and the more colors the better)

· choose more calcium-rich foods like low-fat cheeses, milk, and yogurt

· make sure that at least half of your grains are whole grains

· choose lean sources of protein such as fish, chicken, low-fat beef, soy, and legumes.

· cook the low-fat way by grilling, baking, and broiling

· limit fat, salt, and sugars by reading food labels

To protect your health in the coming year, think about your day-to-day food choices and aim for a super diet. Start reading food labels so you'll become more aware of what you're putting into your body. Plan for healthier snack choices at work. Stop adding salt to foods. Eat nothing after 8 p.m. With these simple changes in lifestyle we can achieve our goal of healthy eating effectively.

source: http://www.webmd.com/diet/control-portion-size?page=2 ; http://www.healthstatus.com/calculate/cbc

 

Aminoacids in Diet

What are aminoacids and why it is essential in diets? 

When we hear about all protein products and powders , they usually talk about the aminoacids in them  and the effect of aminoacids in food. For complete understanding about aminoacids I thought it is best to write a post separately detailing aminoacids facts in our diet. 

Next to water, proteins make up larget amount of body weight since they form muscles, organs, hair, hormones ,membranes, blood transport molecules, fingernails etc. So an adequate supply of protein in diet is a must for maintaining health and reproduction. 

These proteins in humanbody are macromolecules made up of Aminoacids. Human body has around 20 aminoacids which when linked in different combinations make different types of proteins all over the body.    The body, through assimilation of amino acids, produces over 50,000 proteins and over 15,000 enzymes

Example - Insulin hormone is composed of  totally 51 aminoacids. 

Source of aminoacids : 

Plants are in the lucky position that they are able to make all the amino acids they need for their protein needs from basic chemicals like carbon and nitrogen. Animals, on the other hand, can’t produce amino acids and are dependent on dietary sources for their supply. Humans can convert some of the amino acids they obtain from their diet to other amino acids in the liver. But they cannot produce all 20 aminoacids.

Essential and nonessential aminoacids:

There are 8 aminoacids which humans cannot produce and these must be supplied in food. These are called Essential aminoacids. The essential aminoaacid are phenylalanine,  valine, threonine, tryptophan, isoleucine, methionine, histidine, arginine (required for the young, but not for adults)  leucine and lysine. These can be remembered as  " PVT TIM HALL " using the first letters of these aminoacids.

The other aminoacids which human body can produce are called nonessential aminoacids. these are alanine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine and tyrosine.

This term "non-essential" however is misleading since all amino acids are necessary for human body body to maintain its operating efficiency.  In addition, both non-essential amino acids and essential amino acids must be present in sufficient quantities and in the proper combination to maintain and build muscle. 

Dietary sources can provide both essential and non-essential aminoacids. So it is important that humans consume the complete  sources of protein and not the weak source of proteins alone. 

Fact about Protein needed to make body protein : 

The body, through assimilation of amino acids, produces over 50,000 proteins and over 15,000 enzymes. Amino acids are not only responsible for the production of all the body's enzymes (including digestive enzymes). After protein is consumed, it is broken down into amino acids. Then, individual amino acids are used to create necessary body proteins and enzymes. Digestive enzymes break down the proteins a person consumes into amino acids. In a person ,if there is trouble digesting food then that means there is less production of digestive enzymes. Less digestive enzymes results in poor nutrition because food cannot be absorbed in body without enzymes. So protein intake in food and the production of enzymes are having complex relationship.  In essence, one's body needs amino acids in order to get amino acids from food.

Did you know? 

Almost one half of the total protein in human body is mainly in four proteins. They are myosin, actin ,collagen and Haemoglobin. 

At the tissue level, proteins are continually being synthesized and degraded to maintain the amount of each enzyme and strucutre. The aminoacids unlike carbohydrates and fat gets stored when in excess. So if one persons daily intake of protein is not taken in food, the body tends to obtain the neccessary aminoacids for the formation of  body proteins from other sources ,for eg degrading the muscle cells. If this continues, the persons gets weekened everyday and overall health is spoiled and will lead to a risk for life. So it is improtant to get the protein balance from diet or as supplements. 

So in diseased state, in children , in old age people , pregnant women needs extra amount of protein to maintain the protein  balance in our body.  Refer the following table for amount needed in each stage of life. DRI TABLE

Make sure that you eat a balanced meal with protein from a high aminoacids source such as meat, chicken , fish and egg. For vegtarians legumes ,beans and nuts which are relateively weak source of aminoacids. Eating non vegetarian source of protein has it drawbacks as they contain fat and cholestrol along with good protein source. 

Having whey protein and Herbalife based protein, soy protein and whey protein solve this problem in an easy way. 

How much of nutrients needed for healthly life?

I gave the glimpse of calorie and nutrition in the earlier posts. Here I would like to give inputs on other basic nutrition informations,DRI, RDA and AI which is being recommended by nutrition boards all over the world.

DRI, RDA, AI :

Dietary Reference Intakes (DRIs) comprise a set of reference values for specific nutrients, each category of which has special uses. The reference values, collectively called the Dietary Reference Intakes (DRIs), include the Estimated Average Requirement (EAR), Recommended Dietary Allowance (RDA), Adequate Intake (AI), and Tolerable Upper Intake Level (UL)

RDA ( Recommended Daily allowance) :

It is the average daily dietary nutrient intake level sufficient to meet the nutrient requirement of nearly all (97 to 98 percent) healthy individuals in a particular life stage and gender group.

The RDA are based on scientific knowledge and have been presented by a committee of the Food and Nutrition Board (FNB) of the National Academy of Sciences (NAS). RDA is generally accepted throughout the world as a valid source of information.

Adequate Intake (AI):

The recommended average daily intake level based on observed or experimentally determined approximations or estimates of nutrient intake by a group (or groups) of apparently healthy people that are assumed to be adequate—used when an RDA cannot be determined.

The following Chart gives details for Recommended intakes for Major nutrients.

The general guideline is that approximately 57%, 30%, 13% of energy should come from Carbohydrates, Fats and Protein respectively.

what is Calorie?

Calorie:

A calorie (cal) is the amount of heat energy required to raise the 

temperature of 1g of water 1°C from 14° to 15°C. A kilocalorie (kcal) is the amount of heat required to raise the temperature of 1000g of water 1°C.

When broken down one gram of each carbohydrates ,protein and fat releases 4, 4, 9 kcal of energy respectively.

To calculate the energy available from a food, multiply the number of grams of carbohydrate, protein, and fat by 4,4, and 9, respectively. Then add the results together.

For example, 1 slice of bread with a tablespoon of peanut butter on it contains 16 grams carbohydrate, 7 grams protein, and 9 grams fat :

16g carbohydrate x 4 kcal/g = 64 kcal
7g protein x 4 kcal/g                 = 28 kcal
9g fat x 9kcal/g                           = 81 kcal
Total                                                = 173 kcal

From this information, we can calculate the percentage of kcalories each of the energy nutrients contributes to the total. To determine the percentage of kcalories from fat, for example, divide the 81 fat calories by the total of 173 kcalories:

81 ÷ 173 = 0.468 (rounded to 0.47)
Then multiply by 100 to get the percentage:
0.47 x 100 = 47%

(Reference: Understanding Nutrition 7th Edition by Eleanor Noss Whitney and Sharon Rady Rolfes )

The general guide line is that approximately 57%, 30%, 13% of energy should come from Carbohydrates, Fats and Protein respectively.

What is energy in foods?

Energy :

Our body needs a balance in energy. Energy balance in an individual depends on his or her dietary energy intake and energy expenditure. Imbalance in energy intake and expenditure results in gain or loss of body components resulting in changes in body weight. Excess energy cannot be eliminated, and is eventually deposited in the form of body fat which results in obesity.

Energy is calculated in Calories and calories are obtained from food. We calculate the energy (calories ) given by one food using the contents of the food.

The Estimated Energy Requirement (EER) is the average dietary energy intake that is predicted to maintain energy balance in a healthy, adult of a defined age, gender, weight, height, and level of physical activity consistent with good health.

So energy requirements vary by each individual and so average energy estimation helps to set a normal standard for people. Energy requirements also depends on each persons' Basal metabolic rate (BMR).

To calculate ones energy requirements we need to know Basal Energy Expenditure (BEE) ,Diet induced Energy Expenditure (DEE) and Activity-induced Energy Expenditure (AEE)
BEE refers to the metabolic activity necessary to sustain life (i.e., respiration, pulse, body temperature) or the energy needed in resting condition and can be estimated using the following equation:
Harris-Benedict equation:
BEE(kcal/day):Males = 66.5 + (13.7 X W) + (5.0 X H) - (6.8 X A)
Females = 655 + (9.6 X W ) + (1.7 X H) - (4.7 X A)
where:
W = usual or adjusted weight in kilograms
H = height in centimeters
A = age in years

Diet -induced Energy Expenditure includes energy costs of food absorption, metabolism and storage. DEE in individuals is relatively small and doesnot make important contirbution in energy balance.
Total energy Expenditure (TEE) = BEE + Activity-induced Energy Expenditure (Physical activity,PA )

Or the total energy expenditure is calculated by multiplying BEE with PA factor.

The physical activity factor varies between individuals depending on the duration and intensity of activities they perform. The PA factor vaires from 1.2 - 2.2 between individuals 18 and 64 year old healthy adults. On an average it is estimated the people having western life style ,regular ,relatively sedentary lifestyle have PA between 1.2-1.6 and that of elite athelets can be greater than 2.5

On an average the energy needed by individual is given below.
Men ~2300-2600 kcal
Women ~1900-2200 kcal
Pregnant +500 kcal

Lactating +600 kcal

Making good use of basic nutrition Information

We all know that we need energy to sustain the body’s various functions, including respiration, circulation, physical work, and maintenance of core body temperature.

And we also know that

- we get that energy from food which is broken down by various metabolic activities inside our body to release energy.
- Macronutrients include carbohydrate, fat and protein, micro nutrients are vitamins and minerals.
- Water is an essential nutrient, is needed to carry other nutrients throughout the body and 60% of our body is water.
- Too much of food gets stored as fat and leads to obesity and other diseases.

But we do get confused when it comes to eating right. We get questions like, how much of what I need to eat? How much is enough? Am I getting enough if I eat this? And how much calorie I need per day? What if I take too much calorie?

To answer all these questions we need to know the basic of nutrition. That is to know about energy, calorie, RDA ( recommended Daily allowance ) ,DRI (Dietary reference intake ), AI (Adequate intake) and BMI (body mass index)

In the next few blogs I want to put all the information together which is the key that will unlock the door to better diets and in turn better health and longer lives.

What is Fiber/Fibre?

As we reach a stage in life, where we get to take care of kids as a mother, we get lots of questions and only in that time we tend to learn more about food and show eagerness to know more about healthy nutrition. We do worry a lot about our kids and in our minds so many questions will arise. Does my child eat enough? Are they healthy? Lots and tons of questions like that every day.

I am in that stage now and all my friends and neighbors who is having the greatest task of all, mothering kids ask and share their questions and worries with me. The most of the problems they encounter with kids , is constipation. Many parents complaint about how much struggle the kids go through with constipation. Not only kids, many of the adults I know deal with the same problems.

Only when the constipation problem comes everyone tend to think about the solution. And only at that time they learn about the term Fiber. It is mainly because in our adult lives, we cannot seem to find enough ways to make fiber our part of nutrition.

Mostly everyone is having the idea , that the fiber is only a micro nutrient or it can be taken only when needed or occasionally. This is what I realized after watching all our senior people’s diet.
So I want to emphasize the facts about fiber here and bring the fascination over fiber, which should be in the top of everyone’s nutritional requirements list.

What is Fiber?

Dietary Fiber consists of nondigestible carbohydrates that are available only from plants.
These are resistant to human enzymes. So they pass into the human intestine relatively intact. So they cannot provide energy to the body. They provide very little calorific value.

What are the kinds of Fiber?

Fibers are of two kinds. Soluble and Insoluble.
Soluble – These kinds of fibers are soluble in water. They are found in structural material of cell wall of plant food. It adds bulk to stool and softens the stool. It is found in skins of various fruits, bran etc.
Insoluble – they are soluble in water and so bring the gummy or gel like nature to the food eaten. It is found in pulp of fruits, legumes greens etc.

Thus the major sources of dietary fiber are whole grains (unrefined grains like whole wheat, brown rice, oat bran), legumes, vegetables, fruits and nuts.

Why is dietary fiber so important?

Even if fiber brings no energy and less calorific value it is more important in any diet because it does a great deal of other good things and brings lots of physiological effects in the body. Lack of these fibers in the diet, can result in inadequate fecal bulk and may detract from optimal health.

Gastric emptying and satiety:

Consumption of soluble fibers expands the food taken and thus delays the gastric emptying process. This also delays the process of digestion and absorption of nutrients
once in the small intestines. So the extended stay of nutrients brings satiety and fullness.
So the dietary fibers are considered as an important component in weight loss diets. Thus soluble fibers and water together help in weigh control and maintenance.

Laxation:

Dietary fibers add bulk to stool and bring effective laxation in humans. This helps to prevent constipation, appendicitis and other intestinal problems by keeping the fecal bulk, moist and easy to eliminate.
Because of the greater bulk and speed of foods through the digestive tract, it is believed that harmful substances cancer causing agents ( carcinogens) are also swept out before they can cause problems .Less carcinogenic exposure to the colon may mean fewer colon polyps and less cancer, Thus fibers helps to prevent colon cancer and other types of cancers too.

Normalizing the blood cholesterol levels:

Soluble fiber lowers total and LDL cholesterol (bad cholesterol) therefore reducing the risk of heart disease. Consumption of fiber containg foods and supplements thus help to prevent Coronary Heart Disease (CHD) and Atherosclerosis.

Reducing blood sugar levels :

High-fiber diet may reduce insulin requirements and increase insulin resistance, improving blood sugar levels overall. Thus dietary fiber helps in treatment of diabetes and to prevent diabetes. The secondary benefits of a high-fiber diet for diabetes include its lower calorie (energy), fat and simple carbohydrate content, which may explain its beneficial effects in weight management.

So add fiber everyday, keep the doctors away.