Healthy Diets By Sanchita

  Various types of research have shown that intake of dietary fiber helps in the prevention of various Lifestyle related disorders such as Diabetes, Cancer specifically ( Colon Cancer), and obesity. As per the latest guidelines of ICMR ( Indian Council of Medical Research). It is recommended that we incorporate 40 grams of dietary fiber per 2000 kcal in our diets. Remember, with adequate intake of fiber-rich foods we need to enhance our fluid intake also and the intake should be increased gradually. So, that it might not hurt our digestion process. The point of concern is excess intake of fiber is to be avoided why so because it might impact dietary micronutrient absorption if taken in excess. Prefer to include sources of natural fiber in your diet in place of supplements such as millets, whole legumes, fruits, vegetables, nuts, and oilseeds. In addition, a fiber-rich diet will also provide your body with phytochemicals, and antioxidants that will reduce the impact of free radical ...

Adult Man- 32-58 Ml/ Kg Body Mass Adult Women- 27-52 Ml/Kg Body Mass Children - 60 Ml / Kg Body Mass Adolescent Boys - 47- 60 Ml/ Kg Body Mass Adolescent Girls - 39-49 Ml/Kg Body Mass For Elderly - 33-38 Ml/Kg Body Mass

                                        Avoid multitasking at your meal time. Try to have  your meals in comfortable sitting posture. Appreciate the appearance of the food you are eating. Chew your meals properly. Give preference to quality  than quantity of food. Prefer freshly prepared home made foods. Control  your portion size while eating. Avoid screen time while eating food. Most important is to eat a happy diet .

Intake of Folic Acid  is quite essential for infants , adolescent girls, women of reproductive age group. Lets know about some easily available sources of Dietary Folate that we can include in our Diets     Good Sources of Folic Acid (Vitamin 9)   ²  Spinach (Palak) ²  Colocasia leaves (Arbhi Ka Patta) ²  Curry Leaves (Curry Patta) ²  Bengal Gram(Kala Channa) ²  Green gram Whole(Sabut Moong) ²  Mint( Pudina) ²  Red Gram Dal(Arhar Dal) ²  Moth Beans ( Sabut Masur) ²  Soyabean

         Vitamin B12 ( Cyanocobalamin)   Deficiency is quite prevalent in these days in Indian population also one of the reason for high  prevalence of Anemia  . General symptoms are forgetfulness, Lethargy, Weakness of limbs, Increased heart rate, Pins and needle sensation in hands and feet, diarrhea, constipation, depression. If deficiency is untreated for longer period of time is a reason for neurological disorders such as Dementia, peripheral neuropathy. Dietary Sources - Curd, paneer, Milk, Eggs, Fermented dairy items, Mrigal Fish, Liver (Goat , sheep), Meats of goat, Buffalow  , Duck.

                     Why intake of dietary calcium is Essential ? ²  Calcium is major  element in human body. ²  Key function is formation of bones. ²  About 20- 50% of the dietary calcium  is absorbed in human body. ²   A bsorption of dietary calcium  is facilitated by Vitamin D. ²  Excess intake  of dietary sodium hinder   the   absorption of  dietary calcium. ²  Key dietary sources are milk and milk products , Ragi , Amaranth (Rajgeera), Green leafy Vegetables, Sesame Seeds.  

 

                  Diet   For  Brain  Health l  Eating a Balanced diet is essential for brain health. l  As per ICMR latest guidelines  400 - 500 grams of fruits and vegetables to be included in daily diet for prevention of Non Communicable disease such as stroke, CVD, Diabetes, Obesity and related comorbidities . l  For Anxiety , depression, Mood swings  related issues consumption dietary sources of Vitamin B6 such as milk and milk products, potato, beetroot, muskmelon ,Carrot , Cherries, nuts and seeds (Walnut, sunflower seeds, safflower, Pistachio nut), oyster mushroom are helpful.   l  Indulge in recreational activities and follow a sustainable lifestyle.  

                                                                                                  Diet ( Food) related Migraine Triggers   Inadequate Fluid Intake.    Intake of alcoholic beverages.   Unhealthy Eating habits such as long meal gaps, Not having meals at appropriate  time.   Following unhealthy ways for weight loss such as Crash Dieting.                                    Foods to be avoided by Migraine Patients    Food rich in Tyramine amino acid content such as chocolate, panner, Processed cheese , alcohol , Beer , egg needs to avoided as the presence of amino acid Tyramine in these food item a...

Lifestyle modification tips to control Migraine Headache- l Eat a healthy balanced diet. l Indulging in regular physical activity regime. l Avoid excess intake of alcoholic and caffeinated  beverages. l Regular sleep cycle.         Foods that are beneficial for people with Migraine Headache- l Olive oil, almonds, peanut butter, canola oil are good source of vitamin E and antioxidants. Their intake is helpful for people with migraine headache as  intake of vitamin E and Antioxidants from these dietary sources   help in appropriate blood supply in blood vessels and aid in reduction of inflammation also . l Amaranth seeds,flax seeds, gingelly seeds (Til) , almonds, cashewnuts, cardamon , cloves ,  cumin seeds, fenugreek seeds ,omum (Ajwain)  are good source of magnesium they help in relaxation of blood vessels . In this way their intake is  useful  for individual to confront  with migraine headache. l Ginger is observed to be...