Diet with A Difference Part 2


Do you remember Chief Adeyanju? Do you also remember his daughter? Well, that’s where we shall begin this article from. Chief Adeyanju took the first step of reducing the quantity of food he ate and stopping his intake of alcohol. A lot changed in his physical health and he began to get back in shape. The only problem he had was the issue of finding effective replacements for his previous mistakes. He decided to visit his doctor, Dr. Oluwaseun who introduced him to a very intelligent nutritionist, Miss Praise. Well, Miss Praise, being a smart lady gave the ignorant man some pieces of advice. This is what we shall discuss in this article. Chief Adeyanju, thankfully, listened to her with rapt attention and was so enthralled.
The summary of what she told him was to get the right combination of foods, and also include the consumption of fruits. The major problem with many individuals is that they do not have the idea of the right food combinations and also the importance of some particular foods. Let’s look at some good types and combinations that will help in bringing out the value of healthy eating.
To begin with, foods that are high in protein are one of the best foods to be eaten when thinking of changing or improving our diet. It has been said repeatedly that we are what we eat- what we sow is what we shall reap. Proteins are nutrients that help to build the body and also repair worm out tissues. Probably what Chief Adeyanju did not know was the fact that proteins are very important factors in the growth of any person. Now, a man that eats the right proportion of proteinous foods will have no issue with bad health when combined with other food stuffs. It is necessary for growth and maintenance, biochemical reactions, maintaining proper pH balance, building of the Immune system, transportation and storage of nutrients. Now, you see that proteins are indispensable in the perfect functioning of the body system. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.
In addition, carbohydrates are also really pertinent in the perfect functioning of the body system. Actually, Miss Praise from the above story made it known to the chief that carbohydrates are important also but must not be taken in excessive quantities. She told him also that he must stay away totally from beer and alcoholic drinks as they contain too much carbohydrates. One of the primary functions of carbohydrates is to provide your body with energy. Most of the carbohydrates in the foods you eat are digested and broken down into glucose before entering the bloodstream. They function in regulating blood glucose, sparing the use of proteins for energy, breaking down fatty acids, providing dietary fiber and serve as natural sweetener for foods. If the right quantity of carbohydrates can be put in foods, then we are good to go. A diet with a difference is a diet that brings out the physical champion in you. It is a diet that also gives you a sense of satisfaction. This is what the right quantity of carbohydrates gives.
Another set of food that cannot be ignored are the vegetables. Eating vegetables provides health benefits – people who eat more vegetables as a part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for the health and maintenance of your body. Most vegetables are naturally low in fat and calories. Many people ignore the importance of veggies. They feel they really do not need them. They are like Chief Adeyanju who was non-challant about the essence of vegetables. He ignored them altogether, and this really had effect on him because he later discovered that he had a lot of health issues. Some of the vegetables that should be eaten very well include; leafy greens, carrots, broccoli, brussel sprouts, sweet potatoes, mushrooms, asparagus, beets and many more as they are rich in vitamins and minerals.
In our day to day life and activities, the importance of fruits cannot be overemphasized. Eating fruit provides a lot of health benefits as they provide nutrients vital for good health. Most fruits are naturally low in fat, sodium, and calories- none have cholesterol. Fruits are sources of many essential nutrients that are under-consumed, including potassium, dietary fibre, vitamin C, and folate (folic acid). Eating a diet rich in some fruits as part of an overall healthy diet can protect against different types of cancers. So, you should not cheat yourself by saying that you can’t afford some fruits. Fruits are healthy and important. Although, Chief Adeyanju had no problem with price, you should also eat the great and healthy food he gets to eats to as health is wealth.
Moving further, an essential aspect has to do with the expulsion of excess sugar from your diet. The truth is that if you knew the damages excess sugar quantities cause to your health, you would probably run away. Some dangers include; increase in the risk of obesity, diabetes, and heart disease, acceleration of aging in people; tooth decay, stress increment, replacement of important nutrients. Now, if you are not careful with your diet, you can be accustomed to all of these. All the junks and fast foods must be reduced drastically if good health will be achieved.
In conclusion, Chief Adeyanju finally had the chance to change his diet in a big way. Thanks to his little girl, his doctor and a big appreciation goes to his newly found nutritionist. Without these people coupled with the knowledge of the food stuffs, he would have been left in the dark (a state of ignorance). The purpose of this article is to feed you with the necessary knowledge you need to have a wonderful eating habit. But you must realise that only the application of this new-found knowledge brings results. It will be wise for you to follow the right steps to get the right results. Only the right key opens the right door. The one key that will open the door of good health asides God obviously, is right feeding.
Remember a word is enough for the wise. You are what you eat.

DIET WITH A DIFFERENCE


Chief Adeyanju was a chubby man with a large, rounded tummy. He was a very wealthy and affluent man. Most people loved and respected him for his kindness and generosity but one thing they disliked about him was his gluttony and alcoholism. Although he was wealthy, his attitude towards food was something to get worried about. He never hid his ravenous love for food and alcoholic drinks. Whenever he wanted to eat solid food, he would always place a bottle or more of beer and would then ingest large portions of his meal. On a particular Friday morning in his home, he was visited by his fifteen year old grand-daughter who enlightened him on the importance of moderation in the intake of food. She made known to him the fact that every man is what he eats. “Grandpa, you can’t continue like this; you need a change in your diet as consistent intake of large portions of food and alcohol can cause health problems”, she said. Fortunately, Chief decided to obey his grand daughter and eat moderately. He called it “operation diet with a difference” because he began to see the effect of taking in the right portions of food and the abstinence from alcoholic drinks.
Now, the problem in our community is that many people have no idea of how their feeding patterns influence their lives and health. Many ignorantly eat and drink whatever they think will fill them. Imagine an individual taking large portions of “EBA” and just little portions of vegetables and meat. This kind of eating habit is detrimental to the health of the consumers. The basic rule for healthy feeding is called “balanced diet”. Balanced diet is a form of standard measure of food in their right proportions. The essence of a balanced meal is to ensure that the nutrients in the food are in correct measures. It is also to ensure that we get the best out of each meal. Diet with a difference is talking about a form of repentance from a harmful eating habit into a better one. Anyone who truly loves himself will try to give himself the best meal he is capable of providing. In changing the kind of food we take in, there are series of ideas that must be put into consideration. In fact, the purpose of changing a diet must be solely for our wellbeing. So, what are the factors we can point fingers at as the issues to be dealt with before changing our diet?
The first factor to be considered of course will be love of sweet foods. Many people literally live on junk foods. The essence of these confectioneries have been tampered with. They are actually meant for relaxation and not for sustenance of health just like a normal food does. It is a common problem that lots of kids love more than enough of these dangerous foods, and that’s why adults must lead by example by trying their best not to give their children the luxury of ingesting excess sugar and thereby endanger their lives.
Also, another factor to be considered is gluttony. Just like the chief in the above story, gluttony is the problem of many children and adults today. Some kids even seem so insatiable and eat in strange manners. This is not right. What many do not understand is that the proportion of food you eat does not determine the functionality of such meal. There has been an idea that when one eats large portions of meals, one gets the best. Well, this is a delusion as eating well is not the same as eating right. Many think they eat well by eating large portions but they are actually not eating right as the food they even take in can serve as a stumbling block to their perfect health. So, gluttony is a beast that must be dealt with. It is also the factor behind the popular health problem called obesity. The bottom line is that ravenous eating is bad.
Moving further, no matter the amount one has in one’s bank account, one’s money cannot buy health when there is a problem with the kidneys or the lungs. Many men today take in too much alcohol. They take in beer, alcohol and other drinks as relaxations and enjoyment. Little do they know that they are moving closer to their early grave. The truth has to be said now because lots and lots of promising young men are going down the drain of kidney problem. If a man cannot control his desire for a drink, how does he control his feelings and emotions in other situations? Well, let’s talk about nutrition most importantly. No man who lives daily on alcohol can sustain a good health for a long time. Let every man including women and young ones stay away from alcohol. Remember that a word, they say, is enough for the wise. Be wise!!!
Another factor is the ignorance and negligence that have filled the minds of so many. It seems like no problem can be cut away from negligence and ignorance as part of its causes. Many know they are doing something wrong but do not want to desist from it. While some do not have the idea of what their ridiculous lifestyle can do to them health-wisely. However, the solution to this is enlightenment by organizations and agencies. Whenever there is a form of education for the people, there tends to be change in the way people see things.
In conclusion, if you don’t determine and choose your diet, your diet will make you. You decide to be any shape, size and weight you desire to be. All you need to do is control your diet. Without doing this, you might not be able to get the bliss that comes with eating right. If your diet makes you, then you are on the wrong path. Take time to discipline yourself and work on your habits. Only then can you achieve what Chief Adeyanju achieved- a diet with a difference. Remember, only you can determine your health. Eat right today and live right after. Always remind yourself that you are what you eat.

Food Hygiene

Food hygiene are the conditions and measures necessary to ensure the safety of food from production to consumption. Food can become contaminated at any point during slaughtering or harvesting, processing, storage, distribution, transportation and preparation. Lack of adequate food hygiene can lead to foodborne diseases and death of the consumer. (World Health Organization, WHO)
The principles of food safety aim to prevent food from becoming contaminated and causing food poisoning.
Reviewing the available statistics, The Center for Disease Control and prevention (CDC) estimates that each year 48 million people get sick from a foodborne illness, 128,000 are hospitalised, and 3,000 die from food poisoning.
There are “Five keys to safer food”, which were developed to educate safe food handling behaviours to all consumers and food handlers.
Promoting safe food handling:
1) Keep clean
2) Separate raw and cooked
3) Cook thoroughly
4) Keep food at safe temperatures
5) Use safe water and raw materials

Each year, 1 in 10 people get ill by eating unsafe food. While food safety is a shared responsibility, individual consumers and food handlers play a huge role in preventing foodborne diseases. “Five keys to safer food” messages were therefore developed, and validated by an independent body of international scientists in 2001, to empower all consumers worldwide with a simple and applicable set of actions to prevent foodborne diseases. (WHO)

How To Ensure Food Hygiene
1) Separate raw foods from ready-to-eat foods.
2) Wash your hands before handling foodstuffs.
3) Wash vegetables and fruits before use.
4) Clean utensils and kitchen equipments.
5) Keep foodstuffs in a conducive environment.
The next episode on “Food Hygiene” will give details of each point mentioned here. Do well to visit our blog often.
Nourish well, live well.

EMOTIONAL EATING

It is a common condition among humans to get depressed and unhappy over certain issues.In a bid to conquer our sadness and pain, we do a lot of things. Some people play games, some read inspiring books while some discuss with people. It’s amazing that while some people do these, many others eat just to calm themselves. Well, a lot of people might see this as a normal act because they assume that it is just a way of relieving themselves of burdens. They do not care about the effects of emotional eating.
To begin with, emotional eating can be described as the act of eating just for comfort, relief or reward. The major problem with this is that many people tend to reach out to junk foods, sweets and other comforting but unhealthy foods. You might decide to order a pizza if you are bored or purchase some biscuits just to feel good. Emotional eating is basically using food to make yourself feel better, just to meet your emotional needs rather than your health needs. But most times, it does not make you feel better; it only worsens your situation and in addition gives you the guilt of overeating. Moreover, the issue with emotional eating is that it involves the consumption of calories. Apart from the health problems that high level of calories can cause,there is the problem of failure to learn healthier ways of dealing with your emotions. After that, you begin to have a hard time controlling your weight and you feel increasingly powerless over both emotions and overeating. However, emotional hunger is the root cause of emotional eating. It comes suddenly and in an instant brings about an excessive urge to eat when it is not necessary. This is an indication that emotional eating is not stimulated by physical or normal hunger. Another factor to note about emotional eating is that it comes with cravings for specific comfort foods. When you are physically hungry, any food works including healthy foods, but emotional hunger stimulates the desire for junk foods or sugary snacks. In addition, emotional eating often involves mindless eating. You just find yourself eating a lot of junks without feeling any restraint. This also makes emotional hunger different from physical hunger. In physical hunger, you are most likely aware of what you are doing and you get satisfied, but emotional eating does not satisfy. In fact, it makes you desire to eat more until you become uncomfortable, and at the end of the day, it leads to regret. Now, emotional eating is something that can be conquered. The first thing in putting a stop to it is identifying your personal triggers. What situations or feelings make you reach for the comfort of food? It has been discovered that most emotional eating is linked to unpleasant feelings while it could also be triggered by some positive emotions such as trying to reward yourself for something you feel good about. Common causes of emotional eating include stress, boredom, childhood habits and social influences. If these causes can be fully analysed, then there will be no problem staying away from this unhealthy habit. Furthermore, to stay away from emotional feeding, you must watch your emotions and find other ways to feed your feelings. There are many alternative measures that can help in putting an end to emotional eating. You can call someone when you are sad or depressed. You can decide to dance or go for a walk when you feel anxious or bored. All these will help prevent situations where you need to eat and eat a lot. Also try to check yourself up whenever you notice any change in your mood or feelings and see if it can be suppressed or not. In addition, you could support yourself with healthy habits like exercise, sleep and other activities that can prevent excessive urge to consume junk foods. Try to create time for relaxation and connect with friends. These will also do a great deal in fighting the habit.
In conclusion, you cannot be better than what you ingest daily. The saying: “you are what you eat” is not an hearsay, it’s the truth. This should make you take every possible step in staying away from foods that are detrimental to your health. Always remember that comfort eating is not the best means of making yourself feel alright. Frequently tell yourself that health is wealth.

EMOTIONAL EATING

It is a common condition among humans to get depressed and unhappy over certain issues.In a bid to conquer our sadness and pain, we do a lot of things. Some people play games, some read inspiring books while some discuss with people. It’s amazing that while some people do these, many others eat just to calm themselves.

Well, a lot of people might see this as a normal act because they assume that it is just a way of relieving themselves of burdens. They do not care about the effects of emotional eating.
To begin with, emotional eating can be described as the act of eating just for comfort, relief or reward. The major problem with this is that many people tend to reach out to junk foods, sweets and other comforting but unhealthy foods. You might decide to order a pizza if you are bored or purchase some biscuits just to feel good.

Emotional eating is basically using food to make yourself feel better, just to meet your emotional needs rather than your health needs. But most times, it does not make you feel better; it only worsens your situation and in addition gives you the guilt of overeating.

Moreover, the issue with emotional eating is that it involves the consumption of calories. Apart from the health problems that high level of calories can cause,there is the problem of failure to learn healthier ways of dealing with your emotions. After that, you begin to have a hard time controlling your weight and you feel increasingly powerless over both emotions and overeating.

However, emotional hunger is the root cause of emotional eating. It comes suddenly and in an instant brings about an excessive urge to eat when it is not necessary. This is an indication that emotional eating is not stimulated by physical or normal hunger.

Another factor to note about emotional eating is that it comes with cravings for specific comfort foods. When you are physically hungry, any food works including healthy foods, but emotional hunger stimulates the desire for junk foods or sugary snacks. In addition, emotional eating often involves mindless eating. You just find yourself eating a lot of junks without feeling any restraint. This also makes emotional hunger different from physical hunger. In physical hunger, you are most likely aware of what you are doing and you get satisfied, but emotional eating does not satisfy. In fact, it makes you desire to eat more until you become uncomfortable, and at the end of the day, it leads to regret.

Now, emotional eating is something that can be conquered.

The first thing in putting a stop to it is identifying your personal triggers. What situations or feelings make you reach for the comfort of food? It has been discovered that most emotional eating is linked to unpleasant feelings while it could also be triggered by some positive emotions such as trying to reward yourself for something you feel good about.

Common causes of emotional eating include stress, boredom, childhood habits and social influences. If these causes can be fully analysed, then there will be no problem staying away from this unhealthy habit.

Furthermore, to stay away from emotional feeding, you must watch your emotions and find other ways to feed your feelings. There are many alternative measures that can help in putting an end to emotional eating. You can call someone when you are sad or depressed. You can decide to dance or go for a walk when you feel anxious or bored. All these will help prevent situations where you need to eat and eat a lot. Also try to check yourself up whenever you notice any change in your mood or feelings and see if it can be surpressed or not.

In addition, you could support yourself with healthy habits like exercise, sleep and other activities that can prevent excessive urge to consume junk foods. Try to create time for relaxation and connect with friends. These will also do a great deal in fighting the habit.
In conclusion, you cannot be better than what you ingest daily.

The saying: “you are what you eat” is not an hearsay, it’s the truth. This should make you take every possible step in staying away from foods that are detrimental to your health.

Always remember that comfort eating is not the best means of making yourself feel alright. Frequently tell yourself that health is wealth.

SATURATED FATS- TO EAT OR NOT?


The general consensus between dietitians, nutritionists, and other experts is that saturated fat is less healthful than unsaturated fat. Some researchers believe that saturated fat may increase the risk of heart disease, while others believe moderate amounts might benefit overall health.
According to findings from a 2015 analysis, reducing saturated fat intake may produce a “small but potentially important” decrease in the risk for heart disease. The authors suggest that people reduce their intake of saturated fats and replace some of them with unsaturated fats.
Saturated fat is a type of dietary fat. These fats have single bonds between their molecules and are “saturated” with hydrogen molecules. They are most often solid at room temperature. Foods like butter, coconut and palm oils, red meat, and cheese have high amounts of saturated fat. Too much saturated fat, as earlier mentioned, can lead to heart disease and other health problems.
Saturated fats are bad for your health in several ways:
1) Risk of heart disease
The human body needs healthy fats for energy storage and metabolism, body temperature regulation, and insulation of vital organs, but too much saturated fat can cause cholesterol to build up in the arteries. Saturated fats raise the LDL (bad) cholesterol. High LDL cholesterol increases the risk for heart disease. [LDL = Low Density Lipoprotein]
2) Weight gain
Many high-fat foods such as pizza, fried foods, have a lot of saturated fat. Eating too much fat can add extra calories to your diet and cause you to gain weight.

TIPS FOR A FAT-HEALTHY DIET
1) Be cautious about foods that claim to be fat-free or low in fat. Many of these products contain added sugars and refined carbohydrates to replace the fats. These ingredients can increase caloric intake without any extra nutritional value.
2) Grilling, baking, or steaming foods instead of deep-frying them.
3) Choosing low fat milk instead of whole milk, or lean meat instead of fatty cuts of meat.
4) Switching to healthful fats. Foods such as sardines, avocado and walnuts provide a good amount of unsaturated fats.

Visit this site more often for more relevant information about healthy living. Your welfare is our concern.

Facts about carbs

Carbohydrate
Carbohydrates are sugars and starches that are commonly found in plant foods and distributed world wide. Carbohydrate is the cheapest source of energy among macro nutrients.


Types of carbohydrates
There are more than 200 carbohydrates discovered by scientists. Only eight of them have been recognised to be essential to human health. The carbohydrates are basically divided into two groups : simple and complex carbohydrates. The simple carbohydrates are either monosaccharides (one sugar unit) or disaccharides (two sugar units). Examples of monosaccharides are glucose,fructose,galactose and mannose; sucrose,maltose and lactose are examples of dissaccharides.
Complex carbs or polysaccharides are made up of large molecules of units of sugar. Examples of complex carbs are cellulose, glycogen, pectin, gums and lignin.
Glyconutrients are another complex carbohydrates or saccharides that were discovered in nutrition in 1980’s. There are eight sugar units termed Glyconutrients. These eight glyconutrie nts are fructose, galactose, glucose, mannose, n-acetyl galactosamine, n-acetyl glucosamine,n-acetyl-neuraminic acids and xylose. Interestingly enough, breastmilk contains all these glyconutrients.

Food sources of Carbohydrates

  1. Whole grain cereals
  2. Legumes, nuts and seeds.
  3. Tubers
  4. Vegetables

Deficiencies of carbohydrates are very rare. However, in some individuals who may totally cut out carbohydrates in the diet because they want to lose weight, such individuals may be deficient in carbohydrates.

Deficiencies of Carbohydrates

Some of the manifestations of carbs deficiencies are: hypoglycemia, convulsion, tremor, fatigue, muscle atrophy, acidosis etc.
Diseases associated with excessive intake of refined carbohydrates are dental caries, type 2 diabetes, hypoglycemia, hyperactivity, cancer of the kidney, prostate and testes cancer, overweight and obesity.

How about food Additives ?


Before modern food processing technology came into existence, humans hunted, gathered, and prepared all of their food. They collected berries, ground wheat, grew hearty vegetables, and cooked fresh fish.
Today, you can easily walk into a grocery store and buy prepackaged beef jerky, popcorn, candy, and sweetened beverages with ease. This is due to the fact that most of these foods have food additives that gives the food better qualities and colours that appeals to the sense of taste,smell and sight. But most of these additives we consume in foods comes with some life-threatening diseases that humans currently face. Three of the top five leading causes of death in the world are:
Heart disease
Stroke
Cancer
The Centers for Disease Control and Prevention emphasize that maintaining a healthy weight and reducing tobacco use are top contributors to a healthy lifespan.
In addition, a multitude of clinical studies has found that heart disease, stroke, and cancer are related to the diet in many ways.
Have we moved into an era where our biggest threat is ourselves? Plainly put, what we eat matters.
What Are Processed Foods?
Instead of whole foods, a diet high in processed foods is consumed by the average American and virtually everywhere in the world.
Processed foods are any food that has been altered from its natural state. Of course, the majority of the food we eat have been processed, including the head of broccoli you cut and roasted in olive oil for dinner.
Generally speaking, processed foods refer to highly refined food items that have been greatly altered from their original state. You might even be able to define these as ultra-processed foods.
Ultra-processed foods are industrial formulations which, besides salt, sugar, oils, and fats, include substances not used in culinary preparations, in particular additives used to imitate sensorial qualities of minimally processed foods and their culinary preparations.
Processed foods include:
White rice
White bread
Pastries
Candy
Sweetened beverages
Deep-fried foods
Protein bars and shakes
Juice
Fruit snacks
Sausage
Bacon
Chips
What Is an Additive?
A food additive is any substance added to food, but it is more often defined as a substance that impacts the taste of food or is used during food processing with a specific purpose.
Food additives are commonly added to food to:

  1. Increase shelf life
  2. Enhance flavors
  3. Reduce the cost of the food item
  4. Stabilize a product during treatment
  5. Change the food texture
    Additives can also be added to foods in trace amounts indirectly from the packaging. In fact, the Food and Drug Administration (FDA) requires that food packaging manufacturers provide safety data before using their packaging material.
    Food additives can also be added to food items based on health goals. For example, many companies began to add artificial sweeteners to their products to reduce sugar intake.
    However, the use of additives has raised concerns among health professionals and the general public. Studies now show that the use of food additives may not be as safe as once thought.

Food Additives You Should Avoid
Here are food additives from which you should stay away:

  1. Aspartame
    Aspartame is a chemical that was discovered by accident when chemist James M. Schlatter was working on an anti-ulcer drug.
    He mixed two naturally-occurring acids and decided to stick his finger in the mix and taste it. He quickly realized that aspartame had an intensely sweet taste.
    Aspartame was filed to enter the sugar substitute market in 1973 but was not approved until later in 1981.
    The safety of aspartame was approved mainly based on two animal studies, one with use in dogs and the other with use in rats. More studies were conducted in hamsters and monkeys.
    The company owning the rights to aspartame sweeteners faced many critics and trials during their attempt to prove aspartames safety. Certainly, a lack of initial human evidence was unsettling.
    Even decades later, the aspartame debate is still just as hot as it was when it was approved. Studies have linked aspartame consumption (and other artificial sweeteners) to brain tumors in rats, stroke and dementia in humans, and cellular changes in the brain.
    While many scientists believe aspartame to still be safe, it might be best to skip over the sugar-free gum until more conclusive evidence has emerged.
  2. Nitrates
    Nitrates are naturally occurring substances often found in vegetables, especially celery. Nitrates are not inherently bad, but studies have shown that excessive intake of nitrates has been linked to an increased risk of cancer, especially colon cancer.
    Nitrates are commonly used in processed meats, including sausage, jerky, and bacon. The World Health Organization released a surprising announcement last year classifying processed meats as group 1 carcinogens (cancer-causing agents).
    Studies have found that excessive consumption of processed meat is linked with increased risk of colorectal cancer. You may be better off without processed meat. Choose fresh nitrate-free cuts instead.
  3. High-Fructose Corn Syrup
    High-fructose corn syrup is a highly processed sweetener produced from corn. It is cheap to produce, which is why it is commonly found in foods.
    However, high-fructose corn syrup is also easily absorbed in the body, posing blood sugar complication risks for the consumer. Consuming too much of this sweetener has been linked to insulin resistance, obesity, type 2 diabetes, and even high blood pressure.
    Be careful, high-fructose corn syrup sneaks its way into many common food items, which include:
    Ketchup
    Yogurt
    Salad dressings
    Juice
    Canned fruit
    Bread
    Cereal
    Granola/snack bars
    Ice cream
  4. Trans Fats
    Unlike naturally occurring saturated and unsaturated fats, trans fats must be created. Trans fats require a reaction catalyst such as nickel.
    Trans fats have been directly linked to multiple diseases. They can raise your bad cholesterol (LDL) while lowering your good cholesterol (HDL).
    Trans fats can also raise your risk of heart disease and stroke and are even associated with type 2 diabetes. Trans fats are often found in pastries, frostings, crackers, and microwave popcorn, and they comprise margarine entirely.
    Thankfully, trans fats are being banned around the world. Seven countries in Europe have now banned trans fats, and the United States joined in 2015, requiring that food companies change their production to remove trans fats by 2021.
  5. Sodium
    Is sodium safe to eat? Of course! However, excess sodium quickly becomes a problem when added to foods.
    The American Heart Association recommends that you limit your daily sodium intake to no more than 2,300 mg per day; however, an ideal limit is no more than 1,500 mg per day.
    Foods with excess sodium added can quickly race past the recommended sodium intake. For example, one serving of some types of canned soup can contain 1,000 mg!
    Keep a close eye on the nutrition label of your favorite snacks and meals to reduce your sodium intake and support your heart health.
  6. Monosodium Glutamate (MSG)
    Monosodium glutamate has been widely controversial for a long time. It is one of the most commonly used food additives because it adds a unique taste to foods.
    Also known as the taste of umami, MSG is also called China salt. It gives food a taste that is difficult to describe in comparison to other foods. You could potentially describe MSG as savory.
    However, this mystery spice has been linked to obesity, metabolic disorders, and neurotoxic effects. Animal studies have also found that MSG can affect reproductive organs. Skip foods that include this ingredient and opt for something less processed.
    Dangerous Food Additives for Children
    The American Academy of Pediatrics warns that food additives may be harmful to children, specifically due to their developing organs.
    Dangerous additives for children
    Here are three food additives you should avoid exposing your children to.
  7. Bisphenols (Including BPA)
    Bisphenols can mimic the hormone estrogen in the body. Because of this, it can affect a childs developmental process during puberty. This additive may also increase body fat and interfere with the nervous and immune systems.
    Avoid bisphenols by purchasing bisphenol-free cans, water bottles, and plastics that your food or drinks come in contact with.
  8. Perfluoroalkyl Chemicals (PFCs)
    Perfluoroalkyl chemicals are found in some food packaging. They do not break down in the body and can accumulate over time.
    These chemicals have been linked to low birth weights and immune, thyroid, and fertility complications. Keep an eye out for food companies that use this chemical in cardboard.
  9. Food Coloring
    Dr. Claire McCarthy, a Harvard faculty editor, states that food additives have been found to increase symptoms in children who have attention deficit hyperactivity disorder, or ADHD. They are found in all sorts of food products, but especially those marketed for children.
    While the conclusive evidence on food coloring is still up for debate, it is best not to expose your child or your self to food coloring, especially while they are still developing. Continue to check this page for more enriching post on nutrition and health.

Non-Communicable diseases.

HOW MUCH DO YOU KNOW ABOUT NON-COMMUNICABLE DISEASES ?
Non-communicable diseases (NCDs), also known as chronic diseases, are not passed from person to person.
In recent years, non-communicable diseases (NCDs), such as cardiovascular diseases (CVD), diabetes, chronic obstructive pulmonary diseases (COPD) and cancers have become emerging pandemics globally with disproportionately higher rates in developing countries.
The 4 main types of non-communicable diseases are cardiovascular diseases (like heart attacks and stroke), cancers, chronic respiratory diseases (such as chronic obstructive pulmonary disease and asthma) and diabetes (Khairujjaman et al., 2018).
The rapid rise of non-communicable diseases (NCDs) represents one of the major health challenges to global development.
Non-communicable diseases (NCDs) are the leading causes of death and disability worldwide.
In 2005 NCDs caused an estimated 35 million deaths, 60% of all deaths globally, with 80% in low income and middle-income countries and approximately 16 million deaths in people less than 70 years of age. Total deaths from NCDs are projected to increase by a further 17% over the next 10 years (Samira et al., 2010).
By 2020, it is predicted that these diseases will be causing seven out of every 10 deaths in developing countries. Many of the non-communicable diseases can be prevented by tackling associated risk factors (Boutayeb et al., 2005).
Risk factors of NCDs include smoking, alcohol, physical inactivity and western diet.
Sub-Saharan Africa is experiencing a rapidly increasing epidemic of non-communicable diseases (NCDs), while it continues to face longstanding challenges from infectious diseases.
This double burden of disease could have a devastating impact on a continent that already has significant resource constraints, emphasizing the urgent need for appropriate interventions in the region.
The World Health Organization (WHO) estimates that by 2020, NCDs will account for 80 percent of the global burden of disease, causing seven out of every 10 deaths in developing countries, about half of them premature deaths under the age of 70.
According to WHO, it is estimated that the global NCD burden will increase by 17% in the next ten years, and in the African region by 27%.

Nutritional Management of ANEMIA.

ANEMIA
DEFINITION
Anaemia is a condition in which the number of red blood cells or the hemoglobin concentration within them is lower than normal. Hemoglobin is needed to carry oxygen and if you have too few or abnormal red blood cells, or not enough hemoglobin, there will be a decreased capacity of the blood to carry oxygen to body tissues.
Anaemia is a serious global public health problem that particularly affects young children and pregnant women. WHO estimates that 42% of children less than 5 years of age and 40% of pregnant worldwide are anaemic.
The prevalence of anaemia remains high globally, particularly in low-income settings, where a significant proportion of young children and women of child-bearing age can be assumed to be anaemic.
Anaemia is an indicator of both poor nutrition and poor health. It is a problem on its own, but it can also impact other global nutritional concerns such as stunting and wasting, low birth weight and childhood overweight and obesity due to lack of energy to exercise. School performance in children and reduced work productivity in adults can have further social and economic impacts for the individual and family.

SYMPTOMS
Anaemia can cause a range of symptoms including fatigue, weakness, dizziness and drowsiness. Children and pregnant women are especially vulnerable, with an increased risk of maternal and child mortality.

TYPES
There are different types of anemia based on the parameters used to classify it (pernicious anaemia due to the deficiency of vitamin B12, iron-deficiency anaemia etc) but we will be laying emphasis on iron-deficiency anaemia.

CAUSES
Anaemia can result from many factors, including:
a lack of iron in the diet (iron-deficiency anaemia)
heavy menstruation (blood loss anaemia)
a lack of folate or vitamin B-12 in the diet (pernicious anamia)
Bleeding in the stomach and intestines can also cause anemia. This type
of bleeding is sometimes a side effect of nonsteroidal anti-inflammatory
drugs (NSAIDs). Or, it may result from:
Ulcers
Piles
swelling in the large intestine or esophagus
certain cancers

People who are pregnant have an increased risk of developing iron-deficiency anemia, which occurs when iron levels are too low. In these cases, doctors usually advise people to take iron supplements.
The recommended daily allowance (RDA) of iron depends on a person’s
age and sex. A baby younger than 6 months old only requires 0.27
milligrams (mg) of iron a day, while a male aged 19–50 years old requires
8 mg a day, and a female in the same age range needs 18 mg of iron a
day.
During pregnancy, a person should increase their daily iron intake to 27
mg.
People with iron-deficiency anemia need a significant boost and require
150–200 mg of iron a day.(WHO)

MEAL PLANS
The best diet for a person with anemia includes plenty of foods rich in iron
and other foods that help the body to absorb iron. A person should also
be aware of foods that can inhibit iron absorption.

Find below a list of foods that are rich in iron.
Fruits and vegetables
watercress
curly kale and other varieties
spinach
collard greens
dandelion greens
Swiss chard
citrus fruits
red and yellow peppers
broccoli
However, some dark, leafy greens also contain oxalates, which can inhibit
iron absorption. Rather than relying solely on vegetables, a person should
aim to get iron from a variety of sources.

Nuts and seeds
pumpkin seeds
cashews
pistachios
hemp seeds

Meat and Fish
beef
lamb
venison
liver
shellfish
oysters

Dairy products
raw milk
yogurt
cheese

Beans and pulses
kidney beans
chickpeas
soybeans
black-eyed peas
pinto beans
black beans
peas
lima beans
Also, it may be a good idea to choose iron-fortified cereals, bread
products, orange juice, rice, and pasta.

Foods to avoid
The following foods can interfere with iron absorption:
tea and coffee
milk and some dairy products
whole-grain cereals
foods that contain tannins, such as grapes, corn, and sorghum
foods rich in gluten, such as pasta and other products made with
wheat, barley, rye, or oats
foods that contain phytates or phytic acid, such as brown rice and
whole-grain wheat products
foods that contain oxalic acid, such as peanuts, parsley, and
chocolate

The best way to add iron to the diet is to eat more foods that are rich in
iron. However, the following strategies can maximize a person’s iron
intake:
refraining from drinking tea or coffee with meals
refraining from eating foods rich in calcium with those rich in iron
eating iron-rich foods alongside those rich in vitamin C
cooking with a cast-iron skillet
cooking foods for shorter periods
If a person has tried changing their diet and their levels of iron remain
low, they should speak with a doctor or dietician, who may recommend a
supplement.
Doctors often recommend choosing a supplement containing ferrous
salts such as ferrous fumarate, ferrous gluconate, or ferrous sulfate. These
formulations all contain anywhere from 15–106 mg of elemental iron in a
tablet or oral solution.
People with iron-deficiency anemia can benefit from adding iron to their
diet. The foods and strategies listed above can help a person to manage
the condition.
Eating certain dark, leafy greens, seafood, beans, nuts, and seeds can
help a person to boost their iron intake. It may also be a good idea to use
a cast-iron skillet, and cooking meals for shorter periods, when possible.
Iron supplements can benefit people who do not receive enough iron
from their diets. It is essential to follow dosage instructions carefully. An
excess of iron can cause iron toxicity. This can be dangerous and, on rare
occasions, fatal.
I believe you now know how to manage anaemia.
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