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Health Awareness - Goals of Diet Therapy
» INTRODUCTION
» WHY LOSE WEIGHT?
» CHOLESTEROL AND DIET
» FIBERS FOR HEART
INTRODUCTION
1. To maintain and prolong a healthy,
satisfying life.
2. To minimize chronic complications.
3. To achieve and maintain ideal body
weight.
4. To normalize blood lipid and blood
sugar levels.
5. To provide adequate amounts of all
nutrients.
6. To help you diet sensibly, effectively
- without monotony.
How will you follow diet therapy ?
>> Make even distribution of your diet
throughout the day in 3 to 4 small meals.
>> Plan your total intake of food calories
according to your age, height, weight and your occupation.
>> Avoid staying hungry for long, and do
not eat in haste when you feel hungry.
>> Use very little oil, fat and sugar or jaggery in preparation of food
>> Make generous use of green vegetables,
soups and salads in your daily meals.
>> Use seasonal fruits in your daily food
intake.
>> Be regular in taking your meals.
(maintain mealtimes & food pattern)
>> Avoid monotonousness in your diet by
introducing a variety of low fat, low calorie, high fiber variations of food in your meal plans.
>> Use more fibers and liquids in your
diet.
>> Along with good meal planning it is also necessary to do
exercise daily.
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WHY LOSE WEIGHT?
>>It helps lower blood pressure.
>>It helps lower blood lipid levels.
>>It reduces load on your heart.
>>It reduces blood glucose levels in
diabetics.
>>It is kind to your knees.
>>It improve your ability, agility and
self-esteem.
Tips for weight management :
1. Don’t punish yourself with a crash
diet.
2. You may eat foods of your choice but
prepared in modified way.
3. Do not keep weighing yourself daily
but compare your weight every 15 days.
4. Try to loose weight gradually.
(approx. 2 kg/ months).
5. It is the quality of the food not the
quantity of food that really matters.
6. Slow & steady wins the race.
7. A moderate but lifetime diet changes
will help you maintain ideal weight.
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CHOLESTEROL
AND DIET
KEY DEFINITION :
Calorie : It is the unit of measurement of
the heat or energy supplied by food when it is burned in the
body. Carbohydrates, proteins and fats supply different
calories.
CHOLESTEROL :
It is a fat like substance produced by our
body and contained in food of animal origin. The cholesterol
from foods can raise your blood cholesterol level, and thus
increase your risk of heart disease. Cholesterol is found in egg
yolks, organ meats, fish, seafood, poultry and dairy products.
Some amount of cholesterol is necessary for normal synthesis of
cells & hormones but excessive cholesterol is harmful.
SATURATED FATTY ACIDS :
It is the main culprit in raising blood
cholesterol. Saturated fatty acids are found in both animal and
plant foods. Animal food containing large amount of saturated
fats are dairy products made from whole milk and the plant
sources of saturated fatty acids include coconut oil, cocoa
butter, palm oil and some margarines. This type of fats should
comprise less than 5% to 6% of your daily calorie in take.
MONOUNSATURATED FATTY ACIDS :
Fats that are found in canola, olive and
peanut oils. They are also found in foods such as meat, nuts and
seeds. Like polyunsaturated fatty acids, monounsaturated fatty
acids tend to lower blood cholesterol, especially when they are
used in moderate quantity to replace saturated fatty acids in
the diet.
POLYUNSATURATED FATTY ACIDS :
Fats such as safflower, sun flower, corn and
soyabean oil. They are also found in foods such as nuts and
seeds. They tend to lower blood cholesterol when they are used
as part of a low-saturated fat, low-cholesterol eating plan.
CHOLESTEROL ISN'T YOUR ONLY WORRY. CONTROL
OTHER RISK FACTORS TOO :
Besides blood cholesterol, several other
major factors can increase your risk for heart disease. These
include cigarette smoking, high blood pressure, stress, excess
body weight, diabetes etc. You must control all these risk
factors for rest of your life.
LIMITING FAT :
>>Fat has more than twice the calories of protein or
carbohydrate.
>>Calories from fat turn into fat on
your body more easily than calories from other source.
>>High fat foods trigger excessive
eating in some people. especially if those high fat foods are
also sweet. like ice-cream, cookies and chocolate.
>> Hydrogenated fat (dalda) has the same effect as saturated
fats.
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FIBERS FOR
HEART
>> Use more green leafy veg. salads, veg.
soups.
>> Eat fresh fruits with edible skin and
fiber.
>> Use cereal bran in variety recipes.
>> Use grains, pulses and bran.
Vegetables with high fiber value : All
green leafy vegetables, beetroot, cabbage, carrot, coriander,
green peas, french beans, cluster beans, kidney beans, tomatoes,
collocasia and drumsticks.
WHAT IS FIBER
Fiber is a type of carbohydrate. It is of two
types, soluble fiber - which is soft and mushy and insoluble
fiber which is coarse and hard. Soluble fiber is found in pulses
and vegetables, and fruits while insoluble fiber- is found in
wheat bran. Soluble fiber dissolves in water and becomes a gummy
substance in the stomach which gives a feeling of being full
while delaying the absorption of sugar and fats.
SOME ADVANTAGES OF INCLUDING MORE FIBERS IN
YOUR DIET
1. It helps lower serum cholesterol levels
2. It helps reduce blood glucose levels in
diabetics
3. It helps fight constipation
4. It gives satiety.
5. It helps to reduce body weight
USES OF FIBERS:
>> Sprinkle roasted bran on your dry
breakfast.
>> Stir bran into soups, particularly creamy
thick soups.
>> Add bran to flour while making dough.
>> Stir bran into stuffing.
>> Add bran to milk puddings.
>> Add bran to vegetable and potato mash while
mixing for cutlets.
>> Use grated vegetables or finely chopped
vegetables in various preparations.
>> Use whole grain cereals and pulses in your menu planning.
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