Wednesday, December 18, 2013

DIET FOODS – TO HAVE OR NOT

Contributed by

Bhavani Sundari. B
Diabetic Educator


Diet foods are available in plenty in the market, the most common being biscuits, cookies and bakes. You also have breakfast cereal, health drinks, juices, supplements and teas – all of which are supposed to be 'Diet' and promise that they can benefit you, if included in the diet.

Is it true, that anything that claims to be beneficial for health or is labelled as "diet foods" can be included in the diet blindly?


The answer is NO!

Nowadays we have a number of persons with diabetes saying all that they eat are 'Diet' biscuits and it really should not cause them any problem.

What is so healthy about these biscuits? Yes, they may have added ingredients such as oats, or millets or flax seeds, but what about the fat or trans fats that are used to make them? What about the sugar that they invariably contain?

Another misleading food product available on the shelves of supermarkets is Breakfast cereal. Though some of these claim to be sugar free, they contain syrups such as invertase syrup which are similar to sugar as far as calories are concerned, adding to invisible empty calories, clearly making them NON – DIET food products, though they may claim otherwise.

Also most of the health drinks, such as soy milk available in the market contain added sugar.

Health drinks/ Juices such as barley and lime juice available in the market too contain added sugar.

There are plenty of supplements in the market too, such as protein powders and pills, which are mindlessly promoted by agents who are not qualified to talk about them. Just last week I saw a patient who was happily consuming protein powder from a multi level marketing company. The patient is supposed to be on a protein restricted diet as her kidney functioning is compromised, but due to some agent who lured her into buying protein powder, she has religiously been consuming protein powder and her serum creatinine levels had shot up from 1.2 mg/dl  to 1.8 mg/dl!!!

Do not be lured by “Sugar – free” biscuits and other sugar free products available in the market. We should look into the fat content of these products. Though they may be sugar free, they would most probably still be calorie dense as they have a lot of added fat in them.

Do not be lured by the low fat products available in the market. Though they are supposed to be baked and contain 50 % lesser fat, they contain lots of added sugar, making them unsuitable for persons with diabetes.

My request to all out there is be responsible. Educate yourselves about what is available in the market. Begin with reading the Food Labels.

Please keep in mind, that the most expensive product on the shelf need not be the healthiest product.

The next thing  you need to look at is the expiry date of the product. Please do not purchase products close to expiry date or products that have crossed the expiry date.

The next thing to read are the ingredients that are present in the product. Read all the ingredients carefully and if you are not sure of any ingredient added in the product, do not buy it at the time. Come back, talk to your dietician or do some research and then go back and decide if that product is for you.

The next thing you will have to look at is the nutrition table. The table clearly states how many calories are present in the food item alongwith calories available from fat, saturated fat, carbohydrates and sugar. Any product that has calories that are being contributed from sugars are definitely not for persons with diabetes.

Read the serving size. Serving sizes can be deceptive. Many food items available may look like one serving, but may actually be 2 servings or more. All nutrition facts are per serving, including calories. Calculate appropriately to know how many calories you are consuming.

High calories per serving means the food is either high in fat or high in sugars. Around 40 calories per serving is a healthy snack, while 100 calories per serving can still be considered. Anything above 250 calories per serving, is calorie dense and should not be included.

If any product has more than 3 grams of fat per serving or more than 5% of the daily value of fat or cholesterol, saturated fats or trans fats, then it definitely is not a healthy snack.

Snacks that provide more than 5% of the daily value of sodium is also a definite no.

Look for healthy carbohydrates that provide atleast 2 – 3 grams of fiber per serving. Avoid carbs loaded with added sugar. Check for the first 3 – 4 words  that end in 'ose', these are sugars in different forms.

Daily value in the nutrition label represents the amount of each nutrient you need if you eat / need 2000 calories per day. 20% or more is high. Look for 20% or more of fiber, Vitamin A, Vitamin C, Calcium and Iron. 5 % or less is low and fat, saturated fat, cholestrol and sodium should fall within this range for a snack to be healthy.

To conclude, dieting is a lot simpler in India these days, provided we choose the right products from the shelf and make it a part of a healthy diet.


Friday, May 24, 2013

TIPS TO HANDLE SUMMER HEAT WITH DIABETES


TIPS TO HANDLE SUMMER HEAT WITH DIABETES

Compiled by: 
Ms. THANGAMANI, M.Sc.,PGCDE.,R.D.,
Manager, Dept of Nutrition and Dietetics
Dr Mohan's Diabetes Specialities Centre 
Gopalapuram,
CHENNAI 


Summer is here, like all of us, you probably like to go for picnics during vacation. Even people with diabetes can enjoy the vacation; all you have to do is to take special precautions and proper planning well in advance anticipating the challenging situations.

It is a big challenge to handle summer heat during vacations. Dehydration can happen on these very hot summer days whether you have diabetes or not. If you have diabetes, dehydration also can occur when blood glucose is not under control. When blood glucose is elevated, it can lead to an increase in the body's excretion of urine. Hence for people with diabetes, drinking extra water is particularly important because dehydration can cause falsely high blood sugar readings.
  

It is good to know the signs and symptoms of heat exhaustion since the risk is higher in people with diabetes
·         Feeling dizzy or fainting
·         Excessive sweating
·         Muscle cramping
·         Headaches
·         Rapid heartbeat
·         Nausea



If heat exhaustion is not taken care of, it can quickly progress to heat stroke. Heat stroke is a more urgent matter and is a medical emergency. Hence if the above mentioned symptoms occur immediately take rest in a cool place and drink more water.
Nutrition Tips for Managing Diabetes during summer
The average person should consume two liters of fluid of water per day. For people with diabetes, this is particularly important because dehydration can cause false high blood sugar readings. Unlike a person without diabetes, diabetes patient cannot drink fruit juices, tender coconut water etc. However, other than the plain drinking water you can take

  • Diluted skimmed buttermilk
  • Lemon / Tomato juice (without sugar)
  • Iced tea (without sugar)
  • Drinking water with Pudina / Tulsi leaves/ Jeera

Include plenty of high fiber green leafy vegetables like cabbage, greens, plantain stem, bitter gourd etc.


During summer certain food items are available in market which can help you to handle summer heat such as
·         Watermelon/Muskmelon
When blood sugar is well under control, small portion (100 gms/ serving) of these fruits can be consumed as a whole fruit and not as a juice.
·         Raw Mangoes
Raw mangoes can be taken as juice along with pudina leaves or it can be prepared as a soup
·         Cucumber
Cucumber is a low calorie vegetable which can be included in form of salad or raitha or as a minted cucumber lassi (without sugar).
·         Gourd family (watery) vegetables
You can include gourd family vegetables like ash gourd, snake gourd, bottlle gourd, bitter gourd on daily basis.




When you are on vacation you may not be able to get exactly the same food items which are  recommended by your dietitian, so it is always better to travel with snacks like whole wheat bread,/multi grain bread/ rice flakes/puffed rice etc in pre-measured serving sizes.



It is better to restrict fried foods and avoid foods with heavy black charring from the grill. It may add flavor, but these black marks may be carcinogenic

Instead of white refined cereals like maida, bombay rawa etc include whole grains and colour your plate with rainbow colour low calorie vegetables.



Summer/Vacation Tips

·   Exercise in a cool place such as an air-conditioned gym, or early in the morning or later in the evening. when temperatures are cooler and the sun is not at its peak. Take liquids before and after exercise.

·    Wear a comfortable, closed-toe shoe and you should change the socks often to prevent soreness and blisters on feet.


  ·    Check your blood glucose levels on daily basis and more often if especially if you are not feeling well. Remember that heat can cause blood glucose levels to fluctuate.

·         Store your blood glucose meter, strips and insulin in a cool, dry place. Do not store insulin in extreme temperatures. Never store insulin in the freezer or in direct sunlight as far as possible. 



·         Always carry your diabetes identification card that indicates you have diabetes.
Summer is a time for outdoor picnics, amusement parks, road trips and vacations. It is a time to enjoy with family, friends. To enjoy the vacation to the fullest follow the above recommended tips. Eating healthy even while on vacation is a key step to staying healthy
If you do some advanced planning summer can still be a safe and enjoyable time of the year.

Saturday, December 22, 2012

CHANGE LIFESTYLE - REDUCE WEIGHT



CHANGE LIFESTYLE - REDUCE WEIGHT

Compiled by
Ms. Uma Shakthi, Dietitian
Dr.Mohan's Diabetes Specialities Center
      In today’s fast-paced world with the increased usage of convenience foods, fast foods and decreased physical activity, weight management has a very important place.Weight-gain occurs, when the daily intake of calories is greater than what is required and when a person does not do enough exercise to burn the calories consumed in food. In most of the developed and developing countries, 50 percent of the population suffers from malnutrition.Malnutrition includes not only under-nutrition but also over-nutrition. Persons who are plump and stout seem healthy but they are actually not. Due to abundant availability of food and increased economic status, parents buy their children whatever they ask for to eat. Children are generally influenced by the colourful ads from the media. Daily intake of unbalanced diet, indulging in sedentary activities like video games and TV and long hours of tuitions become a contributing factor for developing obesity and other non communicable diseases in the future.

Obesity refers to the amount of fat that gets deposited over the body parts particularly around the waist and hip region. Because of this, people weigh more than they should.

                                  How can we know whether a person is obese?

There is a simple way. By subtracting 100 from your height (cm), you can obtain your ideal body weight. There is one more way which requires a little mathematical calculation. That is your BMI {Body Mass Index = Weight in kg/ height * height (m2)}.  In order to check these values, consult your nutritionist for guidance.


What are the reasons for obesity?

Family history, dietary errors, sedentary lifestyle, hormonal imbalance and mental disturbances are the main contributing factors. When the parents or grandparents are obese, children acquire their obesity gene and become obese.

Some people continue to eat even after satiety has set in. Just for relishing the taste, they ignore the signal sent by the brain to stop eating. Some nibble their snacks once in half an hour and move towards food when they are depressed. Because of these, they eat more than they require leading to weight gain.

Sedentary lifestyle is the second important factor contributing to weight gain. Now a days, children no longer walk to school. Mechanization has made us lazy. Our physical activities are replaced by machines. To burn the calories, you need to do some form of exercise.


What are the health effects of obesity?

      Obese persons are prone to non communicable diseases like diabetes, heart diseases, cancer, osteoporosis, stress, obstructive sleep apnoea, etc.

How to control or prevent obesity?
We need to rely on 4 pillars
1         1. Diet
2         2. Exercise
3         3. Lifestyle modification
           4. Medication

Diet:
Choose low calorie foods and fibre rich foods. Most of the low calorie foods are rich in fibre.

1. Instead of having plain idly/ dosa, make vegetable idly, vegetable dosa or oothappam.
2. Use whole wheat bread instead of white bread
3. Make chapathi out of soya, oats, bajra and ragi.
4. Tofu can be used in place of paneer
5. Prefer buttermilk and  lemon juice over high calorie beverages or cool drinks
6.Replace snacks with salads
7. Have small frequent meals.
8.    Eat in a calm environment



Physical activity:
Regular walking is recommended. Inculcate a hobby that involves more physical activity. Instead of watching a cricket match in TV, go and play outside yourself.  It relaxes your mind too. Excuses are not excusable!

To follow these, you need to get motivated to change your lifestyle. You must have control over yourself. Making a lifestyle change will give long term benefits not only to you, but also to the future generations. 

HEALTH BENEFITS OF FISH


HEALTH BENEFITS OF FISH

Compiled by, 
Ms.Jayshree. S.S
Assistant Manager, Nutrition & Dietetics
Dr.Mohan's Diabetes Specialities Center





            Among the sea foods, fish is the most nutritious. There are different types of fish. Though they differ according to the sources, all fish have many health benefits and medicinal properties.

         In previous times, fish has been widely used to improve the blood circulation and remove the toxins from the body. Essential fatty acids are the main reasons to make fish a special nutrient rich food.

         Essential fatty acids are necessary to prevent skin infections like psoriasis. They are essential to improve the immune function. Fish is generally potassium rich, which help in reducing blood pressure and other cardiac disorders.  Fish contains ample amounts of vitamin D, calcium and phosphorus, which are the basic micro-nutrients required for formation and strengthening of bones.


             Fish is a well known galactogogue which improves the breast milk secretion. Certain varieties of fish contain iron that prevents anemia. All types of fish contain high biological value proteins which are easily assimilable to build muscles. Small fish are very low in calories. It is helpful for those who want to reduce weight. Magnesium content in fish prevents muscle cramps. Selenium content gives fish the antioxidant properties.  

              Selection of a healthy fish is very important. Consuming contaminated fish causes many health problems. While buying fish, look for the eyes. Eyes must be bright and bulgy. Body should be firm. Gills must be bright red in colour. Intestines must be removed before refrigerating. Otherwise intestinal germs can affect health. Use of cod liver oil prevents vitamin E deficiency. Fish fry, cutlet, biriyani and a few other recipes can be enjoyed throughout the week.

                                                                                      

HEALTH BENEFITS OF WALNUTS


HEALTH BENEFITS OF WALNUTS

Compiled by, 
Ms.Jayshree. S.S
Assistant Manager, Nutrition & Dietetics
Dr.Mohan's Diabetes Specialities Center

          Walnuts are the richest sources of nutrients among the nuts and oils seeds. The kernel of a walnut contains essential fatty acids. Young walnuts contain some vitamin C also. Apart from this, walnuts have many health benefits. Traditionally, walnuts have been used to treat intestinal worms.

        Many studies have proved that by adding walnuts to a cholesterol lowering diet, LDL (Bad) cholesterol level can be reduced by 10%. This is because of the linoleic acid in the walnuts which helps to keep the blood thin and prevents clots and blockages in the blood vessels. They help in weight reduction and reduce the risk of other non communicable diseases like diabetes, high blood pressure, etc.

         Walnuts give good amounts of B vitamins, essential for keeping the nervous system healthy. Walnuts are good sources of copper, necessary for keeping the immune system functioning correctly. Vitamin E and linoleic acid in walnuts help to maintain the skin structure. These nutrients help to improve general smoothness and softness of the skin.Walnuts can be eaten raw after breaking the shell. They can also be eaten along with salad.