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Health Type: Diet Nutrition

Fats – Healthy or Trans.

Fats – Healthy or Trans; What are you consuming? Fats are an essential part of our food and also our existence. Each cell of our body is made up of lipid and so fat holds an important place in our diet and life. As a food ingredient, fat provides flavor, consistency and stability – and helps you feel full. Infants and toddlers up to two years of age have the highest energy needs per unit of body weight of any age group. Fats are an important source of calories and nutrients for these youngsters. Dietary fats are found in both plant and animal foods. Fat is a major source of energy for the body and aids in the absorption of vitamins A, D, E and K. Fat is also important for proper growth, development and maintenance of good health.

However this goodness of fat has a bad side too. Adults should consume no more than approximately one third of their calories from fat to reduce their risk of developing chronic diseases (such as heart disease), while providing for adequate intake of essential nutrients.

Fats are either saturated or unsaturated, and most foods with fat have both types. Saturated fat is solid at room temperature, which is why it is also known as “solid fat.” It is mostly in animal foods, such as milk, cheese, and meat. Poultry and fish have less saturated fat than red meat. A healthy diet should possess only 10% of daily calories from saturated fat. Unsaturated fat is liquid at room temperature. It is mostly in oils from plants. If you eat unsaturated fat instead of saturated fat, it may help improve your cholesterol levels. Try to eat mostly unsaturated fats. Monounsaturated fat and polyunsaturated fat are types of unsaturated fat.

Then there is a third type or say extension of unsaturated fat hydrogenised to form saturated that renders some commercially effective properties for our food manufacturers.

Trans fatty foods tantalize our taste buds, enhancing the flavor, texture, and shelf life of many processed foods — from cookies to frozen pizza. Trans fats seemed like such a good thing once, unfortunately, they come with a health risk.

Trans fats are double trouble for our heart. Like saturated fats, trans fats raise LDL “bad” cholesterol and increase the risk of heart disease. But unlike saturated fats, trans fats lower HDL “good” cholesterol and may do more damage. The American Heart Association advises limiting saturated fat consumption to less than 7% of daily calories and trans fat consumption to less than 1%.

There are two sources of trans fat, also known as trans fatty acids:

  • Trans fat formed naturally – this type of trans fat is produced in the gut of some grazing animals. That’s why small quantities of trans fat can be found in animal products like milk, milk products and meat.
  • Trans fat formed during food processing – this type of trans fat is created when hydrogen is added to vegetable oil (a process called hydrogenation) to make it more solid. Partially hydrogenated oils are used by food manufacturers to improve the texture, shelf life and flavor stability of foods. About half of the trans fat consumed is formed during food processing and partially hydrogenated oils which are the main source of this type of fat.

Trans fat can be found in:

  • Crackers, cookies, cakes, frozen pies and other baked goods
  • Snack foods (such as microwave popcorn)
  • Frozen pizza
  • Fast food
  • Vegetable shortenings and stick margarines
  • Coffee creamer
  • Refrigerated dough products (such as biscuits and cinnamon rolls)
  • Ready-to-use frostings

Understanding the chemistry behind, hydrogenation is the addition of hydrogen atoms to the carbon chain rendering it more and more saturated. Partial hydrogenation reconfigures most of the double bonds that do not become chemically saturated, twisting them so that the hydrogen atoms end up on different sides of the chain. This type of configuration is called trans meaning “across”. Typical commercial hydrogenation is partial in order to obtain a malleable mixture of fats that is solid at room temperature, but melts upon baking (or consumption).

Trans fat has a much higher melting point, 45 °C, than unsaturated fats, 13.4 °C, due to the ability of the trans molecules to pack more tightly, forming a solid that is more difficult to break apart. This notably means that it is a solid at human body temperatures.

In food production, the goal is not to simply change the configuration of double bonds while maintaining the same ratios of hydrogen to carbon. Instead, the goal is to decrease the number of double bonds and increase the amount of hydrogen in the fatty acid. This changes the consistency of the fatty acid and makes it less prone to rancidity (in which free radicals attack double bonds). Production of trans fatty acids is therefore an undesirable side effect of partial hydrogenation.

Animal-based fats were once the only trans fats consumed, but by far the largest amount of trans fat consumed today is created by the processed food industry as a side effect of partially hydrogenating unsaturated plant fats (generally vegetable oils). These partially hydrogenated fats have displaced natural solid fats and liquid oils in many areas, the most notable ones being in the fast food, snack food, fried food, and baked goods industries. They can only be made by cooking with a very high heat, at temperatures impossible in a household kitchen.

Partially hydrogenated oils have been used in food for many reasons. Partial hydrogenation increases product shelf life and decreases refrigeration requirements. Many baked foods require semi-solid fats to suspend solids at room temperature; partially hydrogenated oils have the right consistency to replace animal fats such as butter and lard at lower cost. They are also an inexpensive alternative to other semi-solid oils such as palm oil.

There is an ongoing debate about a possible differentiation between trans fats of natural origin and trans fats of man-made origin, as a study done on natural-origin trans fat found that it could be actually beneficial for health as it lowered total and LDL cholesterol and triglycerides in trial. But so far no scientific consensus has been concluded and as such nutritional authorities consider all trans fats as equally harmful for health and recommend that consumption of trans fats be reduced to trace amounts.

As of 2006, food manufacturers have been required by the FDA to list trans fats on food labels. As a result, health-conscious shopping became easier. But there’s more to it than buying products that boast “0 Trans Fats!” That’s because the FDA allows that label on anything with 0.5 grams of trans fat per serving.

Get in the habit of reading nutrition labels, the ones headed “Nutrition Facts.”Look at all the fats listed there. Keep in mind that saturated fat is also unhealthy. If the label lists Trans Fat as 0 g, look at the Ingredients List for the words “partially hydrogenated.” Any oil that is partially hydrogenated is a trans fat. So a single serving of cookies could have as much as a half gram of trans fat and be labeled “0 Trans Fats.”

Now you have every detail that you need to know about trans fat so be sure that your plate has the minimum amount of it. When choosing foods with “0 grams trans fats,” evaluate the total fat content including the amount of saturated fat. Choose foods that have the least amount of saturated fat and that use healthy fats such as canola oil in the product.

Authored by: Team, Health Sanctuary

Foods for a healthier & sharper brain.

Eat Smart for a Healthier Brain: Yes foods can improve your intelligence as well as social quotient.

A common problem that several people face today is trying to recollect simple everyday tasks like to whom you need to call with phone in your hand or what you had for lunch. If you are among those who want to improve their memory, here are some foods that will certainly help you out.

Foods help us to gain energy and other necessary nutrients to sustain and live a healthy life. Each cell of our body boasts of the food that we put on our plate. So we should put some of our brain to choose the best foods for our body and in turn become more brainer and smarter.

There are some foods recognised to improve our memory and brain function that are must to be included in our diet. So let’s identify the foods and the nutrients that serve the purpose.

Oily Fish: Shop for some sardines, salmon and mackerel, the next time you go to a meat shop or fish market. These oily fish contain good quantities of omega-3 fatty acids that improve our memory. Omega-3 fats are known to keep our brain cells healthy. Including a portion of oily fish in your diet twice a week will prevent memory loss.

Leafy greens: Stop making faces and start filling some greens in your plate. Research suggests them to be great foods for our brain. Beta carotene and vitamin C found in spinach and broccoli are good antioxidants that prevent or reverse the action of free radicals and repair the damage done to brain cells. Folate found in most greens is known to improve our grasping and recalling power.

Eggs: Packed with minerals and vitamins, eggs are an excellent brain food. Eggs contain iron and vitamin B12 needed for RBC formation and RBC’s transport oxygen throughout our body and to brain as well. It has iodine that improves our problem solving abilities. Sunday ho ya Monday, roz khao ande; at least for your brain.

Blueberries: Brainberries as they may be referred otherwise, these super fruit help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer’s disease or dementia. They have also shown the property to significantly improve both the learning capacity and motor skills.

Freshly brewed Green tea: Researchers say that green tea increases mental alertness and improves memory while the antioxidants especially the class known as catechines found in it reduces the risk of dementia by promoting healthy blood flow. Tea contains a modest amount of caffeine which, when used judiciously, can boost brain power by enhancing memory, focus, and mood.

Nuts and Seeds: Rich in Vitamin E and essential fatty acids, nuts and seeds helps in maintaining existing neurons, formation of new brain cells and protecting them from the damaging actions of free radicals. So grab some walnuts, hazelnuts, Brazil nuts, filberts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, and flax seed.

Chocolates: Surprised! Yes be happy to indulge in some chocolate savouries, but dark chocolate please. Chocolates have a good amount of flavonoids that are brain boosting chemicals. Moderate consumption of dark chocolate is known to improve cognitive skills and blood circulation. Dark chocolate has powerful antioxidant properties, contains several natural stimulants, including caffeine, which enhance focus and concentration, and stimulates the production of endorphins, which helps improve mood.

Water: Our brain is made of 80% water and to keep it healthy and functioning; we need to keep it hydrated. So drink plain water as much as your kidney allows, keeping your brain in good health.

Published: 02 May 2015, Shubi Husain, Nutritionist & Lifestyle Celebrity

Diet for Health and Fitness.

Food can be the most powerful form of medicine or the slowest form of poison…… the choice is yours.

Healthy eating is all about getting the balance right, with the right food and fluid. If a person’s diet does not meet their needs eventually they will become unwell. Every person needs to have a balanced, healthy diet as it provides the energy and nutrients required to survive and stay healthy. Combining a healthy diet with an active lifestyle has huge benefits. Healthy eating should be long-term measure that emphasize on enjoying more of the foods that protect and nourish the body by choosing a variety of foods. We need to remember that there are no healthy or unhealthy foods – just healthy or unhealthy diets.

On the basis of nutritional composition, food can be classified as:

– Macronutrients – protein, fats and carbohydrates – provide energy and are essential for growth and maintenance

– Micronutrients – vitamins, minerals, trace elements – are needed in very small amounts yet are essential for growth and development;

A Guideline for framing a Healthy Diet can be as follows:

  1. Water: 60-70% of our body comprises of water so it holds a major part of our diet. Drinking 10-12 glasses of plain water is recommended to replenish the body’s essential fluid requirements.
  2. Carbohydrates: Foods such as rice, pasta, bread, cereals and potatoes should form the basis of each meal as they are a good source of energy and provide a range of nutrients. People should be encouraged to eat the wholegrain variety as it will significantly improve the intake of fibres needed for gut motion and other health reasons.
  3. Fat: Fats too are essential in our diet but then the right choice of fats has to be made. Excess of fats is bad for our health but then limiting the fat has to be in a correct way so that the intake of good for health fats like essential fatty acids (Omega 3 fat found in oily fish) and fat soluble vitamins is not compromised. Restrict the use of butter, fat on meat and trans-fats or hydrogenated fats found in processed foods like cakes and pastries as these can raise cholesterol and increase risk of heart disease. Choose to cook your food in oils of sunflower, soya, sesame, corn, olive or rapeseed.
  4. Proteins: the building blocks of our body can be obtained from food sources like skimmed milk and its products, animal food like egg, lean meat and fish, pulses and legumes.
  5. Fruits and vegetables: It is recommended to have 5 servings of fruits and vegetables each day. A single portion (80g) may include: – One apple, banana, orange or other similar-sized fruit; – Two plums or similar-sized fruit; – Three heaped tablespoons of coloured vegetables; – Three heaped tablespoons of leafy greens; – A 150ml glass of fruit juice.
  6. Salt: a diet with optimum levels of salt is an important factor to watch out as a diet with high salt intake may graduate to some chronic health ailments like hypertension. Salt in the diet mainly comes from the salt added during cooking and at the table, but a major portion can also come from salt hidden in foods that we purchase. So do look at the food labels.
  7. Alcohol: Some health experts advocate that alcohol in small quantities can actually have a beneficial effect on health. The current guidelines are that women can drink up to 2-3 units of alcohol a day and men up to 3-4 units a day. Ideally these units should be spread throughout the week, with one or two alcohol-free days every week. But the excess of anything is bad and same goes with alcohol as it is high in calories and so can contribute to excess weight gain. Heavy drinking over a long period of time can result in liver damage and increases the risk of high blood pressure, which is linked to coronary heart disease. Alcohol is also a diuretic.

Cutting out on any of the food groups from the diet whether for weight loss or unproven food intolerance can lead to serious health implications (and may result in nutrient deficiency) and should not be undertaken without adequate medical and dietetic supervision. The above healthy eating advice is aimed at adults who are well – children, older people, those who are ill or have specific dietary needs (such as pregnant women) will have different dietary requirements and the general healthy eating principles may not apply. Contact our dietetic professionals for an individualized food plan.

Authored by: Team, Health Sanctuary

 

Healthy diet and healthy eating is all about getting the balance right, with the right food and fluid. If a person’s diet does not meet their needs eventually they will become unwell. Every person needs to have a balanced, healthy diet as it provides the energy and nutrients required to survive and stay healthy. Combining a healthy diet with an active lifestyle has huge benefits. Healthy eating should be long-term measure that emphasise on enjoying more of the foods that protect and nourish the body by choosing a variety of foods. We need to remember that there are no healthy or unhealthy foods – just healthy or unhealthy diets.

On the basis of nutritional composition, food can be classified as:

– Macronutrients – protein, fats and carbohydrates – provide energy and are essential for growth and maintenance;

– Micronutrients – vitamins, minerals, trace elements – are needed in very small amounts yet are essential for growth and development;

A Guideline for framing a Healthy Diet can be as follows:

1)     Water: 60-70% of our body comprises of water so it holds a major part of our diet. Drinking 10-12 glasses of plain water is recommended to replenish the body’s essential fluid requirements.

2)     Carbohydrates: Foods such as rice, pasta, bread, cereals and potatoes should form the basis of each meal as they are a good source of energy and provide a range of nutrients. People should be encouraged to eat the wholegrain variety as it will significantly improve the intake of fibres needed for gut motion and other health reasons.

3)     Fat: Fats too are essential in our diet but then the right choice of fats has to be made. Excess of fats is bad for our health but then limiting the fat has to be in a correct way so that the intake of good for health fats like essential fatty acids (Omega 3 fat found in oily fish) and fat soluble vitamins is not compromised. Restrict the use of butter, fat on meat and trans-fats or hydrogenated fats found in processed foods like cakes and pastries as these can raise cholesterol and increase risk of heart disease. Choose to cook your food in oils of sunflower, soya, sesame, corn, olive or rapeseed.

4)     Proteins: the building blocks of our body can be obtained from food sources like skimmed milk and its products, animal food like egg, lean meat and fish, pulses and legumes.

5)     Fruits and vegetables: It is recommended to have 5 servings of fruits and vegetables each day. A single portion (80g) may include:

–      One apple, banana, orange or other similar-sized fruit;

–      Two plums or similar-sized fruit;

–      Three heaped tablespoons of coloured vegetables;

–      Three heaped tablespoons of leafy greens;

–      A 150ml glass of fruit juice.

6)     Salt:  a diet with optimum levels of salt is an important factor to watch out as a diet with high salt intake may graduate to some chronic health ailments like hypertension. Salt in the diet mainly comes from the salt added during cooking and at the table, but a major portion can also come from salt hidden in foods that we purchase. So do look at the food labels.

7)     Alcohol: Some health experts advocate that alcohol in small quantities can actually have a beneficial effect on health. The current guidelines are that women can drink up to 2-3 units of alcohol a day and men up to 3-4 units a day. Ideally these units should be spread throughout the week, with one or two alcohol-free days every week. But the excess of anything is bad and same goes with alcohol as it is high in calories and so can contribute to excess weight gain. Heavy drinking over a long period of time can result in liver damage and increases the risk of high blood pressure, which is linked to coronary heart disease. Alcohol is also a diuretic.

Cutting out on any of the food groups from the diet whether for weight loss or unproven food intolerance can lead to serious health implications (and may result in nutrient deficiency) and should not be undertaken without adequate medical and dietetic supervision.

The above healthy eating advice is aimed at adults who are well – children, older people, those who are ill or have specific dietary needs (such as pregnant women) will have different dietary requirements and the general healthy eating principles may not apply. Contact our dietetic professionals for an individualized food plan.

When you are on a weight loss regimen or are trying to maintain your body weight, the prime step to take is to control your hunger and decrease your overall intake of calories. Most people get attracted to crash dieting as it leads to rapid weight loss in initial few days but in reality it might turn out to be a major set-back to your overall health.  Crash dieting can cause deficiency of many vital nutrients that may affect your health in a longer run. So it is a big no-no for all those looking for major weight loss goals.

Consulting a Dietitian and planning a proper diet routine is highly recommended if you are serious about your weight loss and need assurance regarding your health. Weight loss planning obviously involves cut down in the amount of food or the calorie but this has to be done scientifically to make sure that your weight loss is gradual and healthy and the planning  does not turn out to be a failure.

A big problem that a person faces in weight loss is to adapt to the changed routine of eating or to control the sudden urge for bingeing which if not looked after can dismiss your entire efforts of weight loss. There has to be a disciplined approach towards your goal and by considering the points mentioned below you may have an easy road to follow for weight reduction.

Let us have a look of what can be done to cut down calories or control your appetite.

  1. Water: Drinking a good amount of water any ways is beneficial for health and so in weight loss. Having a glass of water before every meal will reduce your appetite to a significant amount. Scientific studies reveal that drinking only 500 ml of water before meal is sufficient enough to stretch the stomach to send signals of fullness to brain. But be careful to not drink water in between or after your meal as it will hamper the meal digestion. Take water breaks throughout the day. Starting your meal with soup also does the same work but be sure of the calorie intake.
  2. Eat more fibre: Fibre rich foods such as whole grains, whole pulses and legumes with skin, fruits and leafy veggies makes you feel full early by stretching your stomach. It also empties at a slow pace keeping you full for a longer duration.
  3. Eat more protein:Protein rich foods take more time to get digested in comparison to carbohydrate and fat and also give lesser calories. So a diet with protein will be beneficial especially during breakfast. It will keep you feeling full for longer time.
  4. Choose the right fat: Omega 3 fatty acids as found in fish or fish liver oils are the healthier version of fats. A diet rich in omega 3 fats may also increase fullness after meals when calories are restricted. Other options for healthy fats may include olive oil, sunflower oil, safflower oil, rice bran oil, coconut oil and even mustard oil.
  5. Cut down the fizzy drink: These are always a tempting option when you are thirsty or need a respite from summer sun but this is when you add to the calorie intake. It is always better to stick to plain water for quenching thirst or frozen fruit popsicles if you feel like having something cool. In this way you may stick to your lowered calorie diet plan.
  6. Lesser salt: Excess intake of salt leads to retention of water in the body leading to swelling and increased blood pressure. Reduce the salt content of your diet and be safe.
  7. Spice up your food: Low calorie diet doesn’t always mean a boring bland diet. Add herbs and spices to your recipes to make it interesting and tempting too. Good selection of herbs like coriander, mint, cilantro, oregano, thyme, basil; and spices like cinnamon, pepper, clove, turmeric, cardamom, etc. will not only add to the taste quotient but will also enhance its nutritional value.
  8. Do not have longer food breaks: Try not to delay your meal timing; in fact distribute your meals throughout the day. Try having small meals which will help you to cut down your cravings and keep you feeling full in between your larger meals.
  9. Snack in right way: A person may feel hungry after breakfast or post dinner if the working schedules are little different from usual. These hunger prangs are triggered either due to constant changing working schedules, your mood or even by the thought or sight of food. If you have a proper meal plan then your dietitian must have accommodated in between snacks so that you do not end up bingeing unhealthy or junk. Healthy snacking hence should be the agenda. A whole fruit, a bowl of fruit salad or sprouts, granola bar or dry roasted nuts like almond, pistachios or berries can solve the purpose.
  10. Practice “Hara Hachibu”: This is an age old practice of Japanese culture which implies filling your stomach just 80% of your appetite. The residents of Okiwana Island in Japan have the longest life expectancy in the world all because they have ritually followed Hara Hachi Bu through years.
  11. Eat Mindfully: It is must to watch what you eat but it is also necessary how you eat. For example using a smaller size of plate will automatically reduce the portion size and it will be a sort of embarrassment if you keep on refilling it. Other practices like chewing your food a little more and savouring each bite will make you feel full a little earlier. Eating while watching television or doing work may lead you to eat more.  Brain needs time to catch signals about feeling of fullness. So keep a watch of what you eat and how much you eat. Also chew your morsel a little extra to relish the taste and give time to your stomach to send proper signals to your brain.
  12. Early to bed: This is an age old golden rule. If you sleep early the hunger prangs of night will automatically reduce. The night owls have a little more habit of bingeing leading to excess intake of calories and gaining weight. If possible, try to sleep after two hours of having dinner.
  13. Let this be a family goal: When you decide to reduce weight, involve your family members in your goal. If your loved ones are supportive and participate in your weight loss goal, your efforts will be more fruitful. You will get the necessary motivation and the required help always around you.

When you are determined about weight loss or checking on your calorie intake, be sure you contact a Dietitian who will help you in planning and implementing a proper diet schedule.

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