Diet & Nutrition

Fat :Per Day Recommendation ,Classification Of Fat ,Fat is Good!,Fat is Bad

2019-06-29T16:42:00.001+05:30

Fat Definition

Fat is a term used to describe a class of macro nutrients used in metabolism called triglycerides.

These make up one of three classes of macro nutrients including proteins and carbohydrates. Fats provide a means of storing energy for most Eukaryotas, as well as act as a food source. Fats have the highest energy storage potential of the macro nutrients, and are very chemically stable, making them ideal for storing energy for later use.

Fats have 9 calories in each gram. The terms "lipid", "oil" and "fat" are often confused. "Lipid" is the general term.

Per Day Recommendation

The dietary reference intake (DRI) for fat in adults is 20% to 35% of total calories from fat. That is about 44 grams to 77 grams of fat per day if you eat 2,000 calories a day. It is recommended to eat more of some types of fats because they provide health benefits. It is recommended to eat less of other types of fat due to the negative impact on health.

Monounsaturated fat: 15% to 20%
Polyunsaturated fat: 5% to 10%
Saturated fat: less than 10%
Trans fat: 0%
Cholesterol: less than 300 mg per day
Saturated fat

Classification Of Fat

Saturated fat

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. Saturated fat is also in tropical oils, such as coconut oil, palm oil, and cocoa butter. You'll find tropical oils in many snacks and in non-dairy foods, such as coffee creamers and whipped toppings. Foods made with butter, margarine, or shortening (cakes, cookies, and other desserts) have a lot of saturated fat. Saturated fat can raise your cholesterol.

Trans fat

This is a fat that has been changed by a process called hydrogenation. This process increases the shelf life of fat and makes the fat harder at room temperature. Harder fat makes crispier crackers and flakier pie crusts. Trans fat can raise your cholesterol, so eat as little trans fat as possible. You'll find it in:

Processed foods.

Snack foods, such as chips and crackers.

Cookies.
Some margarine and salad dressings.
Foods made with shortening and partially hydrogenated oils.

Unsaturated 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.

Monounsaturated fat: This fat is in avocado, nuts, and vegetable oils, such as canola, olive, and peanut oils. Eating foods that are high in monounsaturated fats may help lower your "bad" LDL cholesterol. Monounsaturated fats may also keep "good" HDL cholesterol levels high. But eating more unsaturated fat without cutting back on saturated fat may not lower your cholesterol.

Polyunsaturated fat: This type of fat is mainly in vegetable oils such as safflower, sunflower, sesame, soybean, and corn oils. Polyunsaturated fat is also the main fat found in seafood. Eating polyunsaturated fat in place of saturated fat may lower LDL cholesterol. The two types of polyunsaturated fats are omega-3 and omega-6 fatty acids.

Omega-3 fatty acids : found in foods from plants like soybean oil, canola oil, walnuts, and flaxseed. They are also found in fatty fish and shellfish as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Salmon, anchovies, herring, sardines, Pacific oysters, trout, Atlantic mackerel, and Pacific mackerel are high in EPA and DHA and lower in mercury. A healthy diet includes 2 Food Guide servings or more of these types of fish a week.

Omega-6 fatty acids : found mostly in liquid vegetable oils like soybean oil, corn oil, and safflower oil.

Fat is Good!

Like protein, but not carbohydrates, fat is essential to human life. We all need fat in our diets:

Fat is a concentrated source of energy – 1 gram of fat contains 9 calories, much more than a gram of protein or carbohydrate which both contain 4 calories. The body can pull on its fat reserves during lean times for energy, converting fat into glucose.

Fat provides a cushion to help protect our vital organs – without fat our organs would be more prone to damage. Furthermore, fat acts as an insulator, helping us to maintain the correct body temperature.

Fat enables our bodies to process vitamins A, D, E and K, which are all fat soluble and vital to good health. (More on Vitamins)

Like amino acids in protein, fat contains essential fatty acids (EFA’s). These EFA’s are, as their name suggests, essential to good health and likely to help the heart and immune system. The human body cannot make its own (synthesize) these EFA’s and therefore has to get them from consumption of fat.

Some fatty acids – like omega 3 – may provide other health benefits such as complimenting the cognitive processes of the brain.

Fat makes food taste better. Hot buttered crumpets, double cream on trifle, gravy made from dripping!

Fat is Bad

Due to its high calorific value (1 gram of fat = 9 calories) it is easy to consume too many calories when eating fatty foods. Unused calories can be stored by the body as fat and will cause weight gain.

Our bodies store fat for lean times and have evolved to cope with seasonal availability of food – storing fat when food is plentiful and burning it off when food is scarce. In the modern world, and for most people, food is plentiful all year round – our bodies store fat but never burn it off, as fat accumulates we become overweight. See our page Dieting for Weight Loss for more information on maintaining a healthy body weight.

Fat can cushion and protect our internal organs; however too much cushioning means more bulk and weight which in turn increases the workload of the heart and other organs.

Your body (the liver) produces cholesterol which is vital to a healthy body and a building block for other essential chemicals that the body produces. Cholesterol is a waxy substance that, in low levels, flows freely around your body in the blood. Higher levels of cholesterol mean a higher risk of developing coronary heart disease. See below for more on cholesterol.

Some fats are worse than others. Saturated fats are worse for you than unsaturated fats – this is to do with their chemical structure and how the body processes them. Trans or hydrogenated fats – which are almost exclusively manufactured (although do occur naturally in small quantities in meat and dairy produce) and are used in many processed foods are particularly bad and are linked to an increased risk of high cholesterol levels and coronary heart disease.

Protein :- Requirement ,Sources, Benefit & Side effect of protein

2019-06-27T18:06:00.000+05:30

Definition of Protein

Proteins are large biomolecules, or macromolecules, consisting of one or more long chains of amino acid residues

Proteins are required for the structure, function, and regulation of the body's cells, tissues, and organs. Each protein has unique functions. Proteins are essential components of muscles, skin, bones and the body as a whole.

Protein perform a wide range of functions and also provide energy (4 Kcal/g).

Daily requirement of protein

The amount of protein you need in your diet depends on your Weight, Age & Health. The recommended dietary intake (RDI) for protein (measured in grams per kilogram of body weight) is

0.75 g/kg for adult women
0.84 g/kg for adult men
Around 1 g/kg for pregnant and breastfeeding women, and for men and women over 70 years.

Benefit Of Protein

Reduces Appetite and Hunger Levels
Increases Muscle Mass and Strength
Good for Your Bones
Reduces Cravings and Desire for Late-Night Snacking
Boosts Metabolism and Increases Fat Burning
Lowers Your Blood Pressure
Helps Maintain Weight Loss
Helps Your Body Repair Itself After Injure
Helps You Stay Fit as You Age

Side Effect High Protein Diets

Some weight trainers and bodybuilders believe that high-protein diets lead to increased muscle mass. High protein diets promote intakes of protein of between 200 and 400 g per day, which equates to approximately 5 g/kg each day (more than five times the RDI). This belief is false. It is the stimulation of muscle tissue through exercise, not extra dietary protein, which leads to muscle growth.

The RDI for protein provides adequate protein to build and repair muscles, even for body builders and athletes. Fad diets that favour very high protein and fat intake, combined with very low carbohydrate intake, may be harmful.

Some of the problems with very high-protein diets (more than 35 per cent of total daily intake) include that:

They usually promote a very low intake of carbohydrates. Glucose, made when your body breaks down dietary carbohydrate, is your body’s preferred fuel source. If your body does not receive enough dietary carbohydrate, it will break down muscle tissue to make glucose. This causes muscle wastage, reduced metabolism and a build-up of ketones.
Fibre is largely a carbohydrate. Foods rich in carbohydrates (such as wholegrains and legumes) are also rich in fibre. Avoiding these foods leads to an overall low-fibre intake, which can result in constipation, bowel disorders and increased risk of colon cancer.
There is evidence to suggest that the heart may not function as well if its main source of fuel is ketones.
High intake of animal products (which is usually recommended in such diets) can also be high in saturated fats and cholesterol, which is associated with a range of conditions including heart disease.
The liver and kidneys are put under strain because they have to detoxify and eliminate unusually high quantities of protein byproducts. Kidney problems may be exacerbated in people with diabetes.
There is an increased risk of developing gout and gall bladder colic.
Greater losses of body calcium may increase the risk of osteoporosis.
High-protein diets can cause mild dehydration due to increased water loss through urine. Increased risk of dehydration puts the body under pressure.
Recent research shows that weight loss over one year is not greater on a high-protein diet when compared to safer, low-fat eating patterns.

Things To Remember

Proteins are made up of chains of smaller chemicals called amino acids.
The human body cannot store amino acids, so it must be supplied daily from the foods we eat.
Very high protein diets combined with very low carbohydrate intakes are not recommended.

Symptoms Of Protein Deficiency

As stated above, protein deficiencies in Australia are not common, but may occur in people with special requirements, such as older people. In particular, people following strict vegetarian or vegan diets must make sure that they eat a wide range of plant proteins every day.

Symptoms of protein deficiency include:

wasting and shrinkage of muscle tissue
oedema (build-up of fluids, particularly in the feet and ankles)
anaemia (the blood’s inability to deliver sufficient oxygen to the cells, usually caused by dietary deficiencies such as lack of iron)
slow growth (in children).

Sources of Protein

lean meat, poultry and fish
eggs
dairy products like milk, yoghurt and cheese
seeds and nuts
beans and legumes (such as lentils and chickpeas)
soy products like tofu
some grain and cereal-based products are also sources of protein, but are generally not as high in protein as meat and meat alternative products.

Carbohydrates :Classification of Carbohydrates,Simple and complex carbs,The glycemic index

2019-06-25T12:43:00.000+05:30

Carbohydrates

It is a group of organic compounds occurring in living tissues and foods in the form of starch, cellulose, and sugars. The ratio of oxygen and hydrogen in carbohydrates is the same as in water i.e. 2:1. It typically breaks down in the animal body to release energy.

Mainly sugars and starches, together constituting one of the three principal types of nutrients used as energy sources (calories) by the body. Carbohydrates can also be defined chemically as neutral compounds of carbon, hydrogen and oxygen.

Classification of Carbohydrates

The main classification of carbohydrate is done on the basis of hydrolysis. This classification is as follow:

Monosaccharides: These are the simplest form of carbohydrate that cannot be hydrolyzed any further. They have the general formula of (CH2O)n. Some common examples are glucose, Ribose etc.

Oligosaccharides: Carbohydrates that on hydrolysis yield two to ten smaller units or monosaccharides are oligosaccharides. They are a large category and further divides into various subcategories.

Disaccharides: A further classification of oligosaccharides, these give two units of the same or different monosaccharides on hydrolysis. For example, sucrose on hydrolysis gives one molecule of glucose and fructose each. Whereas maltose on hydrolysis gives two molecules of only glucose,

Trisaccharides: Carbohydrates that on hydrolysis gives three molecules of monosaccharides, whether same or different. An example is Raffinose.

Polysaccharides: The final category of carbohydrates. These give a large number of monosaccharides when they undergo hydrolysis, These carbohydrates are not sweet in taste and are also known as non-sugars. Some common examples are starch, glycogen etc.

Examples of Carbohydrates

Here are a few examples of where you’ll find the most carbs:

Dairy Products – Yogurt, Milk, Ice cream

Fruits – Fruit juice or Whole fruit

Grains – Cereal, Bread, Wheat, Rice

Legumes – Plant-based proteins, Beans

Starchy Vegetables – Corn, Potatoes

Simple and complex carbs

You may have heard about simple and complex carbohydrates.

Monosaccharides and disaccharides are simple carbohydrates, and polysaccharides are complex.

Simple carbohydrates are sugars. They consist of just one or two molecules.They provide a rapid source of energy, but the consumer soon feels hungry again. Examples include white bread, sugars, and candies.

Complex carbohydrates consist of long chains of sugar molecules. Wholegrains and foods that still have their fiber in are complex carbs. They tend to fill you up for longer, and they are considered more healthful, as they contain more vitamins, minerals, and fiber. Examples include fruits, vegetables, pulses, and wholemeal pasta.

The glycemic index

Carbohydrates that raise blood sugar quickly are said to be high on the glycemic index (GI), while those with a gentler effect on blood sugar levels have a lower GI score.

Carbohydrates enter the bloodstream as glucose at different rates.

High-GI carbs enter the bloodstream quickly as glucose

Low-GI carbs enter slowly, because they take longer to digest and break down

In the long term, low-GI foods, together with exercise and regular sleep, are better for maintaining health and body weight.

Low GI carbohydrates Benefits :

less weight gain
better control of diabetes and blood sugar
healthier blood cholesterol levels
lower risk of heart disease
better appetite control
enhance physical endurance

low-GI foods, such as:

oats, barley, or bran for breakfast, the less refined, the better
wholegrain bread
brown rice
plenty of fresh fruit and vegetables
fresh, whole fruit instead of juice
whole grain pasta
salads and raw vegetables
Junk foods, processed foods, and foods with too many additives should be avoided.

BMI, BMR ,Calorie

2019-06-24T17:51:00.003+05:30

Body Mass Index ( BMI )

Body mass index, or BMI, is a measure of body size. It combines a person's weight with their height. The results of a BMI measurement can give an idea about whether a person has the correct weight for their height.

Body mass index (BMI) formula

The following table shows standard weight status categories associated with BMI ranges for adults.

Basal Metabolic Rate (BMR)

The rate at which energy is used by an organism at complete rest, measured in humans by the heat given off per unit time, and expressed as the calories released per kilogram of body weight or per square meter of body surface per hour.

The B.M.R. of an average Indian man is 1800-1900 Kcal/day.

How to calculate your calories

Calorie

The calorie is a unit of energy. The energy needed to raise the temperature of 1 gram of water through 1 °C (now usually defined as 4.1868 joules).

The calories needed to maintain your weight equal to the BMR value, multiplied by an activity factor. To lose 1 pound, or 0.5kg per week, you will need to cut 500 calories from your daily menu.

The best way to lose weight is through proper diet and exercise. Try not to lower your calorie intake by more than 1,000 calories per day, and try to lower your calorie intake gradually. Also, try to maintain your level of fiber intake and balance your other nutritional needs.

Energy of Common Food Components

*Food Components*	*kJ per gram*	*Calorie (kcal) per gram*	*kJ per ounce*	*Calorie (kcal)* *per ounce*
Fat	37	8.8	1,049	249
Proteins	17	4.1	482	116
Carbohydrates	17	4.1	482	116
Fiber	8	1.9	227	54
Ethanol (drinking alcohol)	29	6.9	822	196
Organic acids	13	3.1	369	88
Polyols (sugar alcohols, sweeteners)	10	2.4	283	68

Balance body's pH

2019-06-21T21:36:00.001+05:30

Balance body's pH

    Since acidic body pH has harmful effect on overall health and well being, alkalizing or ‘balancing the pH of your body’ will help to maintain optimal health.
    Bacteria & disease, especially cancer cells, cannot thrive in an alkaline body
The two biggest contributors to acidity in the body are:
1) Food we consume, and
2) stress.
     Including alkaline food in your diet will help maintain a healthy weight, improve the function of your immune system, boost your ability to absorb vitamins, and reduce chronic inflammation.
Here are some tips to alkalize body in a natural way:

Dietary alterations:

• Make sure you eat a lot of leafy greens and sprouts, which will help alkalize. Include more of green leafy vegetables like spinach, celery , wheat grass , veggies like tomato, cucumber fruits like citrus fruits, ripe banana, avocado, herbs like ginger, garlic

• Reduce your intake of grains. Avoid processed sugar, processed meat, high protein supplements,
Avoid tea/coffee and other stimulants like alcohol, as it is highly acidic and body need huge amount of alkaline water to balance body pH after alcohol. Avoid dairy as it is mucous forming.

Few remedies to alkalize body

• Squeeze half lime in one glass of water and have it every morning as first thing, or cut 1 whole lime in 2 glass of water and leave it overnight and have it as first thing in morning. Lemon has acidic pH but when metabolize in body it gives alkalizing effect.

• Make alkaline water at home, take 1 litre water, add juice of ½ limes and cut ½ limes into small pieces and add into water, add 1 tbsp sea salt and cover water overnight and consume it 1 glass in morning and rest of it during the day.

• You can also take 1 glass water with 1/8 tbsp baking soda. Make sure you are not on low sodium diet and shake well and mix it before consuming it.

• You can try 1 tbsp aloevera juice empty stomach first thing in morning to alkalize body.

• Coconut has very alkalizing effect, so include coconut in different form.

• Turmeric is considered as anti-pitta herb, it also has detox properties. Including turmeric in your diet can also help balance your body pH.

• Exercise regularly or live active life as it helps body get rid of acidic waste.

• Try oil pulling as first thing in morning. Take one tablespoon of cold-pressed, unrefined coconut oil. Swish the oil around in your mouth for 15 to 20 minutes then spit.

We need a balanced pH level in our body since excess of everything is bad. Acid is also needed to digest our food; Vitamin B12 needs acid to get absorbed in body.
Metabolism and digestion can be affected due to diluted stomach acids and an excessive alkaline body pH.

You can switch to more alkalizing dietary suggestions but make sure if you really need remedies to alkalize body pH by checking your body pH.

Check your body pH by performing urine pH test with pH kit, check with mid day urine and not morning first urine.
You can also get blood pH tested to check body’s accurate pH balance.

Avoid any kind of stress as much as you can. Stress leaves body into fight or flight mode, which causes body to release acidic fluid and it, disturbs body’s pH balance leaving it more acidic.