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1) Diet for Bone
Health
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YOUR DIET HAS A
PROFOUND EFFECT ON YOUR BONES. NUTRITION
AND BONE HEALTH IS AN IMPORTANT AREA OF
CONSIDERATION TODAY.
A nutritious,
balanced diet with regular exercise from
the early years help in building strong
healthy bones.
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Foods which
Promote Bone Health
CALCIUM
It is a very important component of our
bones.
SOURCES
- Milk & Milk Products, Pulses, Green
leafy vegetables, Soyabean.
VITAMIN D
It is essential for the proper utilization
of Calcium.
SOURCES - Sunlight
.
PHOSPHORUS
About 80% of Phosphorus in our bodies is
found in our bones. In the form of
Phosphates, it makes up much of our Bone
Mass.
SOURCES - Milk
& Milk Products, Nuts.
FLUORINE
It stimulates the formation of new bones
and is required for dental and skeletal
development.
SOURCES -
Tea
ISOFLAVONES
A class of Antioxidants which have a
protective effect on our bones.
SOURCES -
Soyabean & Soya Products,
Legumes,Chickpeas.
MAGNESIUM
Helps in proper bone growth along
with Calcium & Phosphorus. Improves
the mineral density of bones.
SOURCES -
Leafy Veggies, Whole Wheat Products, Oats,
Seeds.
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Foods which Have
an Adverse Effect on our Bone
CAFFEINE
Interferes with Calcium
absorption
COLA DRINKS
Phosphate in the form of
Phosphoric acid present in cola beverages
can displace Calcium from the bones making
them weak.
SALT
Excess salt in the diet affects the
Calcium balance in the body.
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General Tips to
Protect your Bones
1) Reduce body weight
to take the extra load off your bones.
2) Ensure the inclusion of adequate
Calcium as well as Vitamin D in your diet.
3) Avoid Fast Foods, items cooked in
re-heated oil, processed foods and too
much Caffeine.
4) Refrain from drinking Cola Beverages
5) Include plenty of fresh vegetables and
fruits in your daily menu
6) Make sure your diet is a balanced one
by choosing from a wide variety of foods.
7) Quit smoking and intake of too much
Alcohol.
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2) Diet &
Obesity
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Important
Dietary Guidelines
1) Limit the portion
sizes, number of helpings and in-between
meal snacks to decrease the total calorie
intake.
2) Do not skip meals specially Breakfast.
3) Weight loss of not more than 0.5 kg per
week is advisable. Go for gradual but
permanent weight loss.
4) Consume Free Foods which act as
fillers.
5) Increase intake of Fiber as they
improve satiety.
6) Trick your stomach - take a helping of
Free Food before your meals.
7) Reduce fat intake by cooking in
non-stick cookware and using methods like
boiling, roasting, Grilling, steaming or
stewing.
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Remember
Over-nutrition in childhood has an
influence over obesity in later life.
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Myths &
Misconceptions
Zero-Carb Diet - Do
not omit Carbs instead include them
judiciously.
Zero-Oil Diet - Fat is essential to our
system. Total exclusion of oils may result
in deficit of Essential Fatty Acids.
Crash Dieting - Healthy and gradual weight
loss is advisable. Crash Diets can harm
you!
Skip Breakfast / Meals - Skipping a meal
makes you hungrier for the next besides
causing irritability, lethargy and gastric
problems.
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HIGH
CALORIE FOODS
TO BE AVOID (RED ALART)
1)
DEEP- FRIED FOODS LIKE
- Parathas, Puris, Luchis,
Cutlets, Rolls, French-fries,
Vadas, Samosas, Bhujia .
2)
FAST FOODS LIKE -
Burgers, Pizzas, Patties,
Processed Foods
3)
DRY FRUITS - Butter,
Ghee, Margarine, Cheese, Whole
Milk Products, Cakes, Pastries,
Cookies, Ice-cream
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LOW
CALORIE FOODS
TO BE CHOOSE (THINK YELLOW)
1) Fresh Fruits
( except Mango,) and Vegetables
2) Low- fat
milk and it's products like
un-sweetened curd or chena
3) Sprouts,
Fermented and Steamed Foods like
Dhokla, Sattu, Idlis
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FREE FOODS
TAKE LIBERALLY (GO GREEN)
1) Salads -
cucumber, tomatos, lettuce,
cabbage, capsicum, mint pudina and
coriander leaves, chillies
2) Clear home -
made soups without thickening
agents.
3) Daab water,
Lime- water,
4) Boiled
Vegetables - lauki, green papaya,
khakri, cabbage.
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DIETARY
GUIDELINES FOR GOUT PATIENTS
Foods to
be Avoided
1) All kinds of
dal & it's products (
Soyabean, Rajmah, Sattu, Besan,
Bori, Papad, Sprouts, Bhujiya,
Chanachur, Mangodi, Gatta).
2) Spinach,
Cauliflower, Peas (Matarshoonti),
all kinds of Beans, Seem,
3) Mushroom
4) Alcohol
5) Yeast
containing items
6) Coffee &
Cocoa product
Tips for
Correct Eating
1) Excess of
fatty foods to be avoided.
2) Drink plenty of water/fluids.
3) Include low fat dairy products.
4) Maintain ideal body weight.
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