Community nutrition programme planning –

REQUEST AN APPOINTMENT OR BOOK A CONSULANT – Sargam.dange.18@gmail.com

Identification of problem, analysis of causes,resources constraints, selection of interventions, setting a strategy, implementations and evaluation of the programme

Rapid improvements in health and nutrition in developing countries may be ascribed to specific, deliberate, health- and nutrition-related interventions and to changes in the underlying social, economic, and health environments. This chapter is concerned with the contribution of specific interventions, while recognizing that improved living standards in the long run provide the essential basis for improved health. Consideration of the environment as the context for interventions is crucial in determining their initiation and in modifying their effect, and it must be taken into account when assessing this effect.

The WHO asserts that the global food price crisis threatens public health and jeopardizes the health of the most disadvantaged groups such as women, children, the elderly and low-income families. Economic factors play a crucial role and could affect personal nutrition status and health. Economic decision factors such as food price and income do influence people’s food choices. Moreover, food costs are a barrier for low income-families to healthier food choices. Several studies indicate that diet costs are associated with dietary quality and also food safety. Food prices have surged over the past couple of years (2007-9) and raised serious concerns about food security around the world. Rising food prices are having severe impacts on population health and nutritional status. Therefore, people who change their diet pattern for economic reasons may develop a range of nutritionally-related disorders and diseases, from so-called over-nutrition to or with under-nutrition even within the one household. This is likely to increase with growing food insecurity. Presently, economics is not integrated with mainstream nutrition science or practice, other than in “home economics”, but it can enable greater understanding of how socioeconomic status may interplay with human nutritional status and health and how these situations might be resolved. Collaborative, cross-disciplinary nutritional economics research should play a greater role in the prevention and management of food crises.

WHOs response

Nutrition

Nutrition is a critical part of health and development. Better nutrition is related to improved infant, child and maternal health, stronger immune systems, safer pregnancy and childbirth, lower risk of non-communicable diseases (such as diabetes and cardiovascular disease), and longevity.

Healthy children learn better. People with adequate nutrition are more productive and can create opportunities to gradually break the cycles of poverty and hunger.

Malnutrition, in every form, presents significant threats to human health. Today the world faces a double burden of malnutrition that includes both undernutrition and overweight, especially in low- and middle-income countries.

WHO is providing scientific advice and decision-making tools that can help countries take action to address all forms of malnutrition to support health and wellbeing for all, at all ages.

This fact file explores the risks posed by all forms of malnutrition, starting from the earliest stages of development, and the responses that the health system can give directly and through its influence on other sectors, particularly the food system.

REQUEST AN APPOINTMENT OR BOOK A CONSULANT – Sargam.dange.18@gmail.com

Defining success in nutritional programmes

Before considering the range, combination, and relative weighting of factors contributing to successful community based nutrition programmes (CBNPs), it seems pertinent to question the term “success.” What is a successful programme? The simple, almost facetious answer is “A successful programme is one that achieves its objectives!”There are three issues here concerning attainment of objectives:» Objectives (when they are stated) for CBNPs almost always include “outcome” objectives ranging from narrow nutritional outcomes, e.g., the eradication of grade III malnutrition (Costa Rica), to broader contributions, e.g., the reduction of malnutrition and high mortality rates of children under three (Tamil Nadu) .» Objectives sometimes include “process” objective sranging from narrow nutrition-related processes, e.g.,to enhance mothers’ capability for nutrition surveil-lance (ICDS India), to broader social objectives such as increasing community participation and expanding coverage (UPGK, Indonesia).» Stated objectives frequently do not explicitly include process objectives, yet certain processes may be facilitated or even initiated, either as a result of the programme design, or, in some cases, as an unexpected by-product of the programme, e.g., Zimbabwe child supplementary feeding programmes (CSFP)(strengthened self-organization of village people). In addition to certain processes being facilitated by the development of programmes (e.g., community participation), intended or sometimes unforeseen effects may occur, such as the influencing of policy by successful nutrition programmes, e.g., Zimbabwe’s CSFP/SFPP (supplementary food production programme)influenced agricultural policy). Another important, yet often neglected, measure of success is sustainability. The sustainability of a programme without significant external funding should be one ultimate goal of any community-based programme But financial sustainability is only one, al-beit crucial, aspect of sustainability. The other criticala spect is functional sustainability.

Factors influencing success

Success in CBNPs is a function of sociopolitical, technical, and financial factors. Although each of these factors—or rather group of factors—is essential, the strength and relative weight of each differs from pro-gramme to programme.Sociopolitical factors are those which describe powerarrangements and social relations affecting nutrition programmes and which influence the decision takenin a society to initiate or support such programmes.Technical factors include two broad components,which may be termed programme hardware, which includes the buildings, equipment, transport, and other materials necessary for implementation; and programme software, which has to do with the technical capacity of programme personnel to design, initiate, manage,and evaluate nutrition programmes .Financial factors are both external and internal. Al-though nutrition programmes are often initially funded externally, their sustainability is significantly dependent on internal financial capacity and its reliability.The above groups of factors are explored in more depth below and are illustrated by reference to four well known and successful large-scale nutrition pro-grammes.Sociopolitical factors Community participation In their review of successful nutrition programmes ,Gillespie et al. identify “genuine community involvement [as] a key feature of those programmes that work.”Kavishe, invoking UNICEF’s “triple-A” programm in gcycle, insists that community participation includes a full role in assessment, analysis, and action. Shrimpton has detailed further numerous components of programme development in which communities can successfully engage. Jennings et al. have summarized the pros and cons of community participation in nutrition programmes. According to Jennings et al., the perceived benefits of community participation in nutrition programmes include the following:

i)It increases a sense of ownership of the project by the community, thus leading to sustain ability of the project;

ii) it decreases resistance to project innovations, assists the dissemination of nutrition education messages, and promotes regular and ongoing attendance at programme activities;

iii) it decreases dependence on external assistance and promotes self-help in tackling community problems through the strengthening of community structures and leadership; and

iv) projects which stress community participation tend to be interventions which are more appropriate for the community, in the goals and objectives defined and in the technology employed.One limiting factor of community participation in a project is an increased administrative complexity…. Logistical constraints are also increased due to the frequent location of needy communities in isolated areas with weak infrastructure. The benefits would appear to outweigh these negative aspects.

It should be recognized, however, that the real ways is the potential for local elite groups to use‘community participation’ in a project as a means of extending their own patronage network within the community…. Yet if targets are well defined and the programme is closely monitored to deter-mine coverage and beneficiaries, this should bedetected early in the implementation phase.When community participation is promoted in the planning phase, there can be conflicts between programme goals and community goals. Based ona review of community participation in the health planning process in several health programmes in South east Asia, it was considered that in some cases‘community members did not see health as a priority’…. In recalling the historical developments of nutrition programmes in Tanzania… it is shown that poorly considered attempts to involve community participation in the planning process can possibly hinder efforts to reach programme goals.

“Community participation” is a central principle of the Primary Health Care Approach (PHCA) and a feature distinguishing it from previous approaches to healthcare. Genuine community participation in programme development implies participatory democracy and ameasure of popular democratic control more generally in a society”.

Community- and Facility-based Programs

Protecting and improving health, especially in poor communities, requires a combination of community- and facility-based activities, with support from central levels of organization, as well as some centrally run programs (for example, food fortification). The place of these activities in a strategy is likely to vary, depending on level of development (of infrastructure, health services, and socioeconomic status) and on many local factors. For the poorest societies, the first priorities are basic preventive services, notably immunization, access to basic drugs, and management of the most serious threats to health, such as some access to emergency care. Moving up the development scale, starting community-based activities may soon become cost effective for prevention, referral, and management of some diseases (notably diarrhea) when coverage of health services is poor. Community-based programs continue to play a key role until health services, education, income, and communications have improved to the point that maternal and child mortality has fallen substantially and malnutrition is much reduced; at this intermediate development level, the needs are less felt, and health services again take on a more prominent role. In this scheme, the widely felt need for better access to emergency obstetric services is problematic, requiring a well-developed human and physical infrastructure, yet arguably being one of the highest priorities.

Facility-based programs can be seen either as linking with the community program (referrals, home visits from clinics, and so forth) or as actually being part of the same enterprise. A distinction is that community-based activities take place outside the health facility, in the home or at a community central point, even if they may be supported by health personnel based in health facilities. The local workers in community-based programs may be drawn from the community itself, may be home visitors from a health center or clinic, or may sometimes be volunteers supervised by these home visitors. Many community-based programs come under the health sector, whatever the exact arrangements with local health services. Regarding specific program components, we return to the relative role of community programs and facilities later.

REQUEST AN APPOINTMENT OR BOOK A CONSULANT – Sargam.dange.18@gmail.com

Nutrition and health in National development

REQUEST AN APPOINTMENT OR BOOK A CONSULANT – Sargam.dange.18@gmail.com

Nutritional status is a measure of the health condition of an individual as affected primarily by the intake of food and utilization of nutrients. According to the World Health Organization (WHO), health is not only the absence of disease but a state of complete mental and physical wellbeing in relation to the productivity and performance of an individual.

Good nutritional status can only be realized and sustained when individuals within families and communities are food-secure. Food security has been defined as access by all people at all times to the food needed for a healthy life (FAO/WHO, 1992a). Food security has three important dimensions: adequate availability of food supplies; assured access to sufficient food for all individuals; and its proper utilization to provide a proper and balanced diet.

The state of hunger and malnutrition within a country is related to its level of development (OMNI, 1998). The relationship between nutrition and human resource development was best described by the 1992 International Conference on Nutrition (ICN) held in Rome, which, in its World Declaration and Plan of Action for Nutrition, stated that nutritional well-being of all people is a pre-condition for the development of societies and is a key objective of progress in human development.

A well-nourished, healthy workforce is a pre-condition for sustainable development. At the same time, the nutritional well-being of a population is a reflection of the performance of its social and economic sectors; and to a large extent, an indicator of the efficiency of national resource allocation.

In order for a national social and economic development programme to be successful and sustainable, the majority of the population should be able to participate in the process. Therefore, the majority of the population should be in good health and have good nutritional status.

Nutrition plays a critical role in human resource development since deficiencies in essential nutrients lead to malnutrition, which affects an individual’s mental and physical state, resulting in poor health and poor work performance. In addition, a hungry, malnourished child may have mild to serious learning disabilities, resulting in poor school performance; a sick, poorly nourished individual will not respond well to treatment, could lose many working hours and may continue to drain family and national resources. Thus, malnutrition may undermine investments in education, health and other development sectors.

The relationship between health and economic development is explored, focusing on nutrition-based health indicators. The spotlight is placed on the interrelated feedbacks between the influence of health on productivity, on one hand, and the influence of income on health status, on the other. Disentangling causality in these relationships has preoccupied much of the literature; the authors evaluate different empirical strategies that have been adopted and assess the results. There is now a body of evidence based on careful empirical studies that demonstrates a causal relationship between health and labor productivity; there is also evidence that, at least among the very poor, additional income is spent on improved nutrition. There are two issues that have received little attention although, the authors argue, they are likely to be very important. First, measurement of health is discussed in detail. Evidence is presented on how taking into account differences in the extent of measurement error is critical for interpreting the impact of health on wages. The same theme emerges in studies of the effect of income on health (specifically calorie intake). The key role of non-linearities in these relationships is highlighted and the authors demonstrate that a good deal of the variation in estimates of income elasticities of demand for calories can be ascribed to the role of measurement and functional form.

Prevalence and consequences of malnutrition

Malnutrition has been defined as a pathological condition, brought about by inadequacy of one or more of the nutrients essential for survival, growth, reproduction and capacity to learn and function in society (Latham, 1997). People whose diets fall short of standard levels of intake for essential nutrients suffer from malnutrition that can be mild, moderate or severe, depending on the level of deficiency.

Current trends in malnutrition (Gillespie Mason and Martorell, 1996) show that although nutritional status is improving for many people in the world, for some the rate is not fast enough. At the World Food Summit (WFS) in 1996, it was stated that more than 800 million people do not have sufficient food to meet their nutritional needs (See Tables 1-3). This situation results from many inter-related factors, including social, economic, environmental and political ones.

The nutrition situation reports of the United Nations Administrative Committee on Co-ordination/Sub-Committee on Nutrition (ACC/SCN) stated that protein-energy malnutrition (PEM), measured by the proportion of children falling below the accepted weight standards, affects 26.7 percent of all pre-school children in the developing world. In 2000, the problem affected some 150 million children, based on national anthropometric measurements (ACC/SCN, 2000). WHO reports that in developing countries, 10.7 million children die each year, and of these deaths, 49 percent are associated with malnutrition (WHO, 2000). Data from Table 4 confirm that malnutrition has a far more powerful impact on child mortality than is generally believed (WHO, 1995).

WHOs response-

Nutrition for Health and Development

Nutrition is an input to and foundation for health and development. Interaction of infection and malnutrition is well-documented. Better nutrition means stronger immune systems, less illness and better health. Healthy children learn better. Healthy people are stronger, are more productive and more able to create opportunities to gradually break the cycles of both poverty and hunger in a sustainable way. Better nutrition is a prime entry point to ending poverty and a milestone to achieving better quality of life.

Freedom from hunger and malnutrition is a basic human right and their alleviation is a fundamental prerequisite for human and national development.

WHO has traditionally focused on the vast magnitude of the many forms of nutritional deficiency, along with their associated mortality and morbidity in infants, young children and mothers. However, the world is also seeing a dramatic increase in other forms of malnutrition characterized by obesity and the long-term implications of unbalanced dietary and lifestyle practices that result in chronic diseases such as cardiovascular disease, cancer and diabetes.

All forms of malnutrition’s broad spectrum are associated with significant morbidity, mortality, and economic costs, particularly in countries where both under- and overnutrition co-exist as is the case in developing countries undergoing rapid transition in nutrition and life-style.

Protein: It’s Importance

Proteins are made from amino acids and they are vital for living beings to carry out a wide range of functions essential for life. Almost half of the protein in our body is in the form of muscles. The quality of protein depends upon the content of essential amino acid in the food.

Functions

Protein in the form of enzymes and hormones is required for a wide range of vital metabolic processes in the body.
Proteins supply the body-building material and help body growth and development in children and adolescents.
In adults, it helps to maintain the losses that occur due to wear and tear.
During pregnancy and lactation, additional protein is required for synthesis of foetal and maternal tissue.

Recommended Dietary Allowance of Proteins

Animal proteins are of higher quality since they provide essential amino acids in right proportion.
Even vegetarians can get enough protein by eating combination of cereals, millets, nuts and pulses. Milk and egg contain good quality protein.
Some of the rich sources of protein are pulses, legumes, nuts and oil seeds, milk and milk products, meat, fish and poultry.
Among the plant foods soybean is the richest source of protein, containing over 40% of protein.
The amount of protein required for boys (16-18 years) weighing 57 kg weight is 78 gm per day, whereas same age group girls weighing 50 kg need 63 gm/day.
Pregnant women need 65 gm of protein, while lactating women (up to 6 months) need 75 gm/day.

Foods	Nutrient Content gm/100 g edible portion
Soybean	43.2
Bengalgram, black gram, green gram, lentil and red gram	22
Groundnuts, cashew nuts and almond	23
Fish	20
Meat	22
Milk (Cow)	3.2
Buffalo	4.3
Egg (approx. 44 gm)	13.3 (per egg)

Micronutrients: The Protective Foods

Micronutrients are vitamins and minerals that are required for our body in minute amounts to fight diseases, to support metabolic activities and protect against infections. These are essential for maintenance of health and longevity.

VITAMIN A: Vitamin A is a fat-soluble vitamin. It has important role in vision, immune functions and integrity of skin and mucus membrane. In India, 3% of school age children suffer from vitamin A deficiency signs like bitot spots (a gray patch on the white portion of the eye). One of the earliest manifestations of vitamin A deficiency is night blindness.

Importance of Vitamin A

Vitamin A is essential for normal vision. Its deficiency results in night blindness and other complications.
Studies suggest that preventing vitamin A deficiency in women during and before pregnancy greatly reduces their risk of mortality and morbidity.
Dietary intake of vitamin A is advisable to prevent vitamin A deficiency disorders.

Vitamin-rich foods

Many green leafy vegetables, yellow and orange coloured fruits and vegetables are rich sources of beta-carotene.
Pro-vitamins like beta carotene are converted to vitamin A. Only foods of animal origin contain performed vitamin A.
Milk and milk products, egg yolk, red palm oil, fish and fish liver oil are also rich in vitamin A. Total beta-carotene content of some foodstuffs.

Name of the food stuff	Βeta carotene μ/100 edible portion
Coriander leaves	4800
Curry leaves	7110
Drumstick leaves	19690
Fenugreek leaves	9100
Carrot	6460
Mango ripe	1990
Papaya ripe Pumpkin	880 1160

REQUEST AN APPOINTMENT OR BOOK A CONSULANT – Sargam.dange.18@gmail.com

Vitamin C

Vitamin C is an essential micronutrient and an antioxidant. It gives protection against infections. Vitamin C deficiency causes scurvy characterised by weakness, bleeding gums and defective bone growth. Vitamin C helps in wound healing, amino acid and carbohydrate metabolism and synthesis of some hormones. It also influences iron absorption.

Vitamin C rich foods

It is present in all fresh citrus fruits such as orange, lemon and amla.
Commonly consumed fruits such as tomato and guava are good sources of vitamin C. Sprouted grams are also rich sources of vitamin C.

Iron

Iron is an essential element for the formation of hemoglobin in red blood cells and plays an important role in transport of oxygen. In our country, anemia is a major public health problem in young children, adolescent girls and pregnant women. Approximately 50% of the populations suffer from nutritional anemia. Nutritional anemia adversely affects work output among adults and learning ability in children.

Eat iron-rich foods

Plant foods like green leafy vegetables, dried fruits and legumes contain iron and millets such as bajra and ragi are good sources of iron. Remember that only 3-5% of iron from plant sources is absorbed by the body.
Iron is also obtained through meat, fish and poultry products..
Fruits with vitamin C like amla, guava and citrus improve iron absorption from plant foods.
Avoid tea/coffee after a meal.

Iodine

Iodine is essential for the synthesis of thyroid hormones (thyroxin) which in turn is responsible for normal physical and mental growth.
The daily requirement of iodine is 100-150 μg/day and it varies with age and certain physiological conditions.
Iodine deficiency disorders (IDD) are important micronutrient deficiency disorders of public health importance in India.
Iodine deficiency in pregnancy affects the foetal growth and its mental development.
Iodine deficiency leads to hypothyroidism, goiter and growth retardation.
We get iodine from the food we eat especially sea foods and water
Substances called goitrogens that are present in vegetables like cabbage, cauliflower, tapioca etc. interfere with metabolic utilization of iodine.
One should use iodized salt daily in the diet to prevent IDD.

Adolescent Growth Spurt

Adolescents constitute more than one-fifth of India’s population. The word adolescent comes from the Latin word ‘Adolescence’ meaning to grow, to mature signifying the special features of adolescence.

Growth, Development & Nutrition

Adequate nutrition is critical for growth spurt during adolescence. Poor nutrition is often cited as one of the reasons for delay in the onset of puberty, especially among Indian adolescent girls. Growth spurt that signals the onset of puberty depends on the girl’s attaining a critical weight of 30 kg and a critical body composition of 10% body fat.

There is an increased demand for energy, protein, minerals and vitamins during adolescence.

Age group	Energy kcal/day	Protein g/day	Fat g/day	Calcium mg/day	Iron mg/day	Vitamin A μg/day (Beta caroten)
10-12 yrs Boys 10-12 yrs Girls	2190 1970	54 57	22 22	600 600	34 19	2400 2400
13-15 yrs Boys 13-15 yrs Girls	2450 2060	70 65	22 22	600 600	41 28	2400 2400
16-18 yrs Boys 16-18 yrs Girls	2640 2060	78 63	22 22	500 500	50 30	2400 2400

Source: Recommended Dietary Allowances for Indians, NIN, ICMR, Year: 1989.

Why do we need energy?

Human beings need adequate energy to carry out their daily routine physical work, maintain body temperature, metabolic activity and to support growth. The survey conducted by National Nutrition Monitoring Bureau (NNMB) revealed that in India nearly 50% of men and women suffer from chronic energy deficiency.

Energy requirement of an individual is based on daily energy expenditure. It is also dependent on age, body weight, level of physical activity, growth and physical status. In India, 70-80% of the total dietary calories are obtained from food grains such as cereals, millets, pulses and tubers.
Children including adolescents obtain 55-60% of their daily requirement of calories from carbohydrates.
Adolescents require more energy for healthy growth. For example, girls and boys in the age group of 16-18 require 2060 kcal and 2640 kcal, respectively.
During pregnancy, additional energy is needed to support the growth of foetus and the health of pregnant women.
Energy inadequacy leads to under-nutrition and at the same time excess intake results in obesity.

Energy-Rich Food

Include cereals, millets, pulses, tubers, vegetable oils, ghee, butter, oil seeds, nuts, sugar, jaggery, etc.
Since we get most of our calories from cereals, consumption of different varieties of cereals and millets should be encouraged.
Coarse cereals like jowar and bajra, and millets like ragi are inexpensive and good sources of energy

Food items	Energy (kcal/100 gm edible portion)
Rice Wheat flour Jowar Bajra Ragi Maize	345 341 349 361 328 342

Fat: Human Health

Fat is an important component of diet and serves a number of functions in our body. It is a concentrated source of energy providing 9 kcal per gram. Minimum fat is essential to absorb the fat-soluble vitamins such as vitamin A, D, E and K, available in the diet.

Dietary fats are derived from both plant and animal sources.
Vegetable oils are major dietary sources of essential fatty acids (EFA) and other unsaturated fatty acids called MUFAs (monounsaturated fatty acids) and PUFAs (polyunsaturated fatty acids).
Dietary fats provide essential fatty acids, which are functional components of membrane lipids and have other important metabolic functions.
Adults need to restrict intake of saturated fat (ghee, butter and hydrogenated fat).
Vegetable oils except coconut oil are rich in unsaturated fatty acids.
Excess intake of saturated fat items like butter, ghee, and hydrogenated fat could lead to high blood cholesterol which is not good for health and also it may lead to obesity and cardiovascular disease.
Fats that are used for cooking (vegetable oils, vanaspati, butter and ghee) are termed as visible fats. Fats that are present in the food item are called invisible fat.
Animal foods provide high amount of saturated fat.

Recommended Dietary Allowance

Diet for young children and adolescent contains above 25 gm visible fat.
Adults with sedentary habits require 20 gm per day.
Pregnant and lactating women need 30 gm per day of visible fat to meet their physiological needs.

Linoleic (LIN) linoleinic (LEN) acid content of edible oils (g/100 g)

Oil	LIN	LEN	Total EFA
Ghee	1.6	0.5	2.1
Coconut	2.2	–	2.2
Vanaspati	3.4	–	3.4
Palmolein	12.0	0.3	12.3
Rape/mustard	13.0	9.0	22.0
Groundnut	28.0	0.3	28.3
Rice bran	33.0	1.6	34.6
Sesame	40.0	0.5	40.5
Sunflower oil	52.0	Trace	52.0
Soybean	52.0	5.0	57.0
Safflower	74.0	0.5	74.5

Obesity and Nutrition

Obesity is a state in which there is a generalized accumulation of excess fat in adipose tissue in the body leading to more than 20% of desirable weight. Obesity has several adverse health effects and can even lead to premature death. Obesity leads to high blood cholesterol, high blood pressure, heart disease, diabetes, gall bladder stone and certain types of cancer.

Causes

Over-eating and reduced physical activity together lead to obesity.
Obesity and over-weight are caused by a chronic imbalance between energy intake and energy expenditure.
High intake of dietary fat also causes obesity.
Complex behavior and psychological factors also cause over-eating and thus lead to obesity.

Metabolic errors in energy utilization may favour fat accumulation. Obesity in childhood and adolescence can lead to adult obesity. Among women, obesity develops just around pregnancy and after menopause.

How to reduce weight?

Eat less fried foods.
Eat more fruits and vegetables.
Eat more fiber-rich food items like whole grains, grams and sprouts.
Do regular exercise to keep the body weight within normal limits.
Slow and steady reduction in body weight is advised.
Severe fasting may lead to health hazards. Enjoy a variety of foods needed to balance your physical activity.
Eat small meals regularly at frequent intervals.
Cut down sugar, fatty foods and alcohol.
Use low-fat milk.
Weight reducing diet must be rich in protein and low in carbohydrates and fat.

Nutrition during Pregnancy

Demand for nutritious diet is high during pregnancy. Extra food is required to meet the needs of the foetus and the pregnant women. In India, it is observed that diets of women belonging to the poorer groups are similar to non-pregnant and non-lactating women even during pregnancy and lactation.

Maternal malnutrition leads to high prevalence of low birth weight infants and high maternal and infant mortality.
Additional foods are required to improve the birth weight and to increase mother’s body fat deposits.
Lactating women need more nutritious food for optimum milk output.

Dietary requirements of pregnant women

Diet of a pregnant woman has a direct influence on the weight of the baby at birth.
Diet during pregnancy should contain larger amounts of protective foods.
Pregnant women need an additional 300 kcal of energy, extra 15 gm of protein and 10 gm fat from mid pregnancy onwards.
During pregnancy and lactation additional amount of calcium is required for proper formation of bone and teeth and also for secretion of breast milk.
Iron deficiency anemia during pregnancy increases maternal mortality and the incidence of low birth weight. Hence, consuming iron-rich food is essential.

Do’s and don’ts during pregnancy

Eat more food during pregnancy and lactation.
An additional meal is preferable.
Eat more whole grain, sprouted grams and fermented food.
Take milk/meat/egg.
Eat plenty of vegetables and fruits.
Do not use alcohol and tobacco.
Take medicine only when prescribed.
Take iron, folate and calcium supplements regularly after 14-16 weeks of pregnancy and continue the same during lactation.
Beverages like tea and coffee bind dietary iron and make it unavailable; hence they should be restricted before and soon after a meal.
Pregnant women need walking and other physical activity and should avoid heavy physical work, particularly during the last month of pregnancy.

REQUEST AN APPOINTMENT OR BOOK A CONSULANT – Sargam.dange.18@gmail.com

Milk and milk products: Composition of milk, properties and effect of heat, nutritional importance, milk processing, milk products.

REQUEST AN APPOINTMENT OR BOOK A CONSULANT – Sargam.dange.18@gmail.com

Milk is a highly nutritious liquid formed in the mammary glands of mammals to sustain their newborns during their first months of life.

This article focuses on cow’s milk.

A huge variety of food products are made from cow’s milk, such as cheese, cream, butter, and yogurt.

These foods are referred to as dairy or milk products and are a major part of the modern diet.

This article tells you everything you need to know about cow’s milk.

Milk is a heterogeneous mixture which can be defined as a complex chemical substance in which fat is emulsified as globules, major milk protein (casein), and some mineral matters in the colloidal state and lactose together with some minerals and soluble whey proteins in the form of true solution. The overview of biosynthesis of milk and its constituents is highlighted. The key constituents of milk (fat, protein, salts, lactose, enzymes, vitamins) and their composition as well as factors affecting the chemical composition of milk are described. The compositions of milk fat globule membrane are also covered. Moreover, various types of milk products like fermented dairy products (e.g., dahi, yogurt, kefir, and cheese), fat-rich dairy products (e.g., cream), concentrated milk, sweetened condensed milk, milk powders, ice cream, heat-desiccated milk products (like khoa, khoa-based sweet), and heat-acid-coagulated milk products (like paneer and chhana) and its chemical compositions are discussed.

Nutrition facts

The nutritional composition of milk is highly complex, and it contains almost every single nutrient that your body needs.

One cup (240 ml) of whole cow’s milk with 3.25% fat provides;

Calories: 149
Water: 88%
Protein: 7.7 grams
Carbs: 11.7 grams
Sugar: 12.3 grams
Fiber: 0 grams
Fat: 8 grams

Milk proteins

Milk is a rich source of protein — providing approximately 1 gram of this nutrient in each fluid ounce (30 ml), or 7.7 grams in each cup (240 ml).

Proteins in milk can be divided into two groups based on their solubility in water.

Insoluble milk proteins are called casein, whereas soluble proteins are known as whey proteins.

Both of these groups of milk proteins are considered to be of excellent quality, with a high proportion of essential amino acids and good digestibility.

Casein

Casein forms the majority — or 80% — of proteins in milk.

It’s really a family of different proteins, with alpha-casein being the most abundant.

One important property of casein is its ability to increase the absorption of minerals, such as calcium and phosphorus.

It may also promote lower blood pressure .

Whey protein

Whey is another family of proteins, accounting for 20% of the protein content in milk.

It’s particularly rich in branched-chain amino acids (BCAAs) — such as leucine, isoleucine, and valine.

Whey proteins have been associated with many beneficial health effects, such as decreased blood pressure and improved mood during periods of stress.

Whey protein is excellent for growing and maintaining muscles. As a result, it’s a popular supplement among athletes and bodybuilders.

Milk fat

Whole milk straight from the cow is around 4% fat.

In many countries, marketing of milk is mainly based on fat content. In the United States, whole milk is 3.25% fat, reduced-fat milk 2%, and low-fat milk 1%.

Milk fat is one of the most complex of all natural fats, containing about 400 different types of fatty acids.

Whole milk is very high in saturated fats, which make up about 70% of its fatty acid content.

Polyunsaturated fats are present in minimal amounts, making up around 2.3% of the total fat content.

Monounsaturated fats make up the rest — about 28% of the total fat content.

In addition, trans fats are naturally found in dairy products.

In contrast to trans fats in processed foods, dairy trans fats — also called ruminant trans fats — are considered beneficial for health.

Milk contains small amounts of trans fats, such as vaccenic acid and conjugated linoleic acid (CLA).

CLA has attracted considerable attention due to its various possible health benefits — though evidence is still limited .

Some research suggests that CLA supplements may harm metabolism.

Carbs

Carbs in milk are mainly in the form of the simple sugar lactose, which makes up around 5% of milk.

In your digestive system, lactose breaks down into glucose and galactose. These are absorbed into your bloodstream, at which point your liver converts galactose into glucose.

Some people lack the enzyme required to break down lactose. This condition is called lactose intolerance — which is discussed later on.

SUMMARY

Milk is an excellent source of high-quality protein and different fats. Carbs make up around 5% of milk — mainly in the form of lactose, which some people cannot digest.

Vitamins and minerals

Milk contains all the vitamins and minerals necessary to sustain growth and development in a young calf during its first months of life.

It also provides almost every single nutrient needed by humans — making it one of the most nutritious foods available.

The following vitamins and minerals are found in particularly large amounts in milk:

Vitamin B12. Foods of animal origin are the only rich sources of this essential vitamin. Milk is very high in B12 .
Calcium. Milk is not only one of the best dietary sources of calcium, but the calcium found in milk is also easily absorbed.
Riboflavin. Dairy products are the biggest source of riboflavin — also known as vitamin B2 — in the Western diet.
Phosphorus. Dairy products are a good source of phosphorus, a mineral that plays an essential role in many biological processes.

REQUEST AN APPOINTMENT OR BOOK A CONSULANT – Sargam.dange.18@gmail.com

Sometimes fortified with vitamin D

Fortification is the process of adding minerals or vitamins to food products.

As a public health strategy, fortifying milk products with vitamin D is common and even mandatory in some countries .

In the United States, 1 cup (240 ml) of vitamin-D-fortified milk may contain 65% of the daily recommended allowance for this nutrient.

SUMMARY

Milk is an excellent source of many vitamins and minerals, including vitamin B12, calcium, riboflavin, and phosphorus. It’s often fortified with other vitamins, especially vitamin D.

Milk hormones

More than 50 different hormones are naturally present in cow’s milk, which are important for the development of the newborn calf.

With the exception of insulin-like growth factor-1 (IGF-1), cow milk hormones have no known effects in humans.

IGF-1 is also found in human breast milk and the only hormone known to be absorbed from cow’s milk. It’s involved in growth and regeneration.

Bovine growth hormone is another hormone naturally present in milk in small quantities. It’s only biologically active in cows and has no effect in people.

SUMMARY

Milk contains a wide variety of hormones that promote the development of the newborn calf. Only one of them — insulin-like growth factor 1 (IGF-1) — has potential health effects in people.

Health benefits of milk

Milk is one of the most nutritious foods you can find.

It has been widely studied and seems to have several important health benefits.

In particularly, cow’s milk may positively affect your bones and blood pressure.

Bone health and osteoporosis

Osteoporosis — a condition characterized by a decrease in bone density — is the main risk factor for bone fractures among older adults.

One of the functions of cow’s milk is to promote bone growth and development in the young calf.

Cow’s milk seems to have similar effects in people and has been associated with a higher bone density.

The high calcium and protein content of milk are the two main factors believed responsible for this effect.

Blood pressure

Abnormally high blood pressure is a major risk factor for heart disease.

Dairy products have been linked to a reduced risk of high blood pressure.

It’s thought that the unique combination of calcium, potassium, and magnesium in milk are responsible for this effect.

Other factors may also play a part, such as peptides formed during the digestion of casein.

SUMMARY

Being a rich source of calcium, milk may promote increased bone mineral density, cutting your risk of osteoporosis. Milk and its products have also been linked to reduced blood pressure.

Possible adverse effects

The health effects of milk are complex — some components in milk are quite beneficial, while others may have adverse effects.

Lactose intolerance

Lactose, or milk sugar, is the main carbohydrate found in milk.

It’s broken down into its subunits — glucose and galactose — in your digestive system.

However, some people lose the ability to fully digest lactose after childhood — a condition known as lactose intolerance.

An estimated 75% of the world’s population has lactose intolerance, though the proportion of lactose intolerant people varies greatly depending on genetic makeup.

Lactose intolerance is most prominent in parts of Asia, Africa, and South America, where its estimated to affect 65–95% of the population.

In Europe, the estimated prevalence is 5–15%, with people in Northern Europe being the least affected.

In people with lactose intolerance, lactose is not fully absorbed and some or most of it passes down to the colon, where the residing bacteria start fermenting it.

This fermentation process leads to the formation of short-chain fatty acids (SCFAs) and gas, such as methane and carbon dioxide.

Lactose intolerance is associated with many unpleasant symptoms, including gas, bloating, abdominal cramps, diarrhea, nausea, and vomiting.

Milk allergy

Milk allergy is rare in adults but more frequent in young children.

Most often, allergic symptoms are caused by whey proteins called alpha-lactoglobulin and beta-lactoglobulin, but they can also be due to caseins .

The main symptoms of milk allergy are skin rash, swelling, breathing problems, vomiting, diarrhea, and blood in stools.

Acne

Milk consumption has been associated with acne — a common skin disease characterized by pimples, especially on the face, chest, and back .

High milk consumption is known to increase levels of insulin-like growth factor-1 (IGF-1), a hormone thought to be involved in the appearance of acne.

Milk and cancer

Many observational studies have looked at the association between milk and cancer risk.

Overall, the evidence is mixed, and very few conclusions can be drawn from the data.

However, a fair number of studies indicate that dairy consumption may increase the risk of prostate cancer in men.

Conversely, numerous studies have found a link between dairy consumption and a lower risk of colorectal cancer.

As a general recommendation, excessive consumption of milk should be avoided. Moderation is key.

SUMMARY

Many people are intolerant to lactose, and some are allergic to whey or casein. Milk has also been linked to other adverse effects, such as an increased risk of acne and prostate cancer.

Processing methods

Virtually all milk sold for human consumption is processed in some way.

This is done to increase the safety and shelf life of milk products.

Pasteurization

Pasteurization is the process of heating milk to destroy potentially harmful bacteria that are occasionally found in raw milk.

The heat eliminates beneficial as well as harmful bacteria, yeasts, and molds.

However, pasteurization does not make milk sterile. Therefore, it needs to be quickly cooled down after heating to keep any surviving bacteria from multiplying.

Pasteurization results in a slight loss of vitamins due to their sensitivity to heat but doesn’t have a substantial effect on milk’s nutritional value.

Homogenization

Milk fat is made up of countless particles, or globules, of different sizes.

In raw milk, these fat globules have a tendency to stick together and float to the surface.

Homogenization is the process of breaking these fat globules into smaller units.

This is done by heating the milk and pumping it through narrow pipes at high pressure.

The purpose of homogenization is to increase the shelf life of milk and to give it a richer taste and whiter color.

Most milk products are produced from homogenized milk. An exception is cheese, which is usually produced from unhomogenized milk.

Homogenization does not have any adverse effects on nutritional quality.

SUMMARY

To increase its shelf life and safety, commercial milk is pasteurized and homogenized.

Raw vs. pasteurized milk

Raw milk is a term used for milk that has not been pasteurized or homogenized.

Pasteurization is the process of heating milk to increase shelf life and minimize the risk of illness from harmful microorganisms that may be present in raw milk.

Heating results in a slight decrease in several vitamins, but this loss is not significant from a health perspective.

Homogenization — the process of breaking the fat globules in milk into smaller units — has no known adverse health effects.

Drinking raw milk is associated with a reduced risk of childhood asthma, eczema, and allergies. The reason for this association is still not entirely clear.

Although raw milk is more natural than processed milk, its consumption is riskier.

In healthy cows, milk does not contain any bacteria. It’s during the milking process, transport, or storage that milk gets contaminated with bacteria — either from the cow itself or the environment.

Most of these bacteria are not harmful — and many may even be beneficial — but occasionally, milk gets contaminated with bacteria that have the potential to cause disease.

Although the risk of getting ill from drinking raw milk is small, a single milk-borne infection may have serious consequences.

People are usually quick to recover, but those with weak immune systems — such as older adults or very young children — are more susceptible to severe illness.

Most public health advocates agree that any potential health benefits of drinking raw milk are outweighed by possible health risks resulting from contamination with harmful bacteria.

SUMMARY

Raw milk has not been pasteurized or homogenized. Drinking raw milk is not recommended, as it may be contaminated with harmful bacteria.

REQUEST AN APPOINTMENT OR BOOK A CONSULANT – Sargam.dange.18@gmail.com

Beverages: Coffee, tea, and cocoa, processing composition and preparation, spices and condiments, types and composition

REQUEST AN APPOINTMENT OR BOOK A CONSULANT – Sargam.dange.18@gmail.com

A beverage is any product that is used as a drink, for the purpose of relieving thirst and introducing fluids in the body, nourishing the body and stimulating or soothing the individual.

Classification

The beverages can be classified as follow

1. Carbonated beverages
• Alcoholic: Contains alcohol. e.g. beer
• Non-alcoholic: Contains no alcohol. e.g. soft drinks

2. Non-carbonated beverages
• Alcoholic: Contains alcohol. e.g. wine
• Non-alcoholic: Contains no alcohol. e.g. tea, coffee, cocoa

Alcoholic beverages

Alcoholic beverages are, in essence, flavored solutions of ethanol. The flavors may come from grains (e.g. Beer) or from grapes and other fruit (e.g. Wine) or from any source of carbohydrates, grains, sugar, or grapes (e.g. whiskey, rum, and brandy).

Non-alcoholic Beverages

These types of beverages include the fruit juices, tea, coffee, cocoa/chocolate drinks etc. In order to enhance their thirst quenching and refreshing properties, some drinks are carbonated. Carbonated fruit based drinks are new age beverages which provide nutritional elements of the fruit along with natural colour and flavour in addition to carbonation effects.
Beverages may also be classified according to their function in the body. A particular beverage may have more than one function.
1. Refreshing
i) Plain water
ii) Carbonated beverage containing no fruit juice
iii) Buttermilk with spices
2. Nourishing
i) Milk and milk shakes
ii) Fruit juices
iii) Glucose, lemonade-it refers to noncarbonated soft drink made of a mixture of lemon juice, sugar and water.
3. Stimulating
i) Egg nogs
ii) Coffee or tea
iii) Cocoa or chocolate beverages
4. Soothing
i) Warm milk
5. Appetizing
i) Soups
ii) Fruit juices

Composition and Gradation of Tea

Composition of tea

A representative analysis of fresh leaf flush is presented in Table given below. Compositional data referring to fresh leaf are based on dry-leaf solids, since leaf moisture varies from 75 to 80%.

Composition of green tea

Constituents	% (on dry weight basis)
Flavanols	25.0
Flavonols and flavonol glycosides	3.0
Polyphenolic acids and depsides	5.0
Other polyphenols	3.0
Caffeine	3.0
Theobromine	0.2
Amino Acids	4.0
Organic acids	0.5
Monosaccharide	4.0
Polysaccharides	13.0
Cellulose	7.0
Protein	15.0
Lignin	6.0
Lipids	3.0
Chlorophyll and other pigments	0.5
Ash (mineral matter)	5.0
Volatiles components	0.1

REQUEST AN APPOINTMENT OR BOOK A CONSULANT – Sargam.dange.18@gmail.com

Grades of tea

The numerous grades of tea found in the trade are defined by their origin, climate, age, processing method and leaf grade. They can be classified as follows:

1. According to the leaf grade: tea with intact leaves
• Flowery Orange Pekoe and Orange Pekoe: leaf buds and the two youngest leaves.
• Pekoe: It includes leaf buds and the three youngest leaves.
• Pekoe souchong: includes up to coarsest sixth leaf in the young twig.

2. Broken tea: are those with broken or cut leaves similar to above grades in which the fine broken or cut teas with the outermost golden leaf tips are distinguished from the coarse, broken leaves. Broken tea is the preferred product in world trade.
3. Fannings: Small fragments of the broken leaves. It is freed from stalks and stem. Used preferentially for manufacture of tea bags.
4. Tea dust:
5. Brick tea: The tea dust is compressed into a molded brick by sifting, steaming and pressing in the presence of a binder into a stiff, compact tea bricks and portions of it are broken off for us

Composition of Roasted Coffee

The composition of roasted coffee varies depending on the variety and extent of roasting. Several new flavouring constituents are generated during this process.2 The composition of coffee arabica after normal roasting

Constituents	Content (%)
Lipids	13.0
Protein	9.0
Polysaccharide, water insoluble	24.6
Polysaccharide, water soluble	6.0
Saccharose	0.2
Glucose, Fructose, Arabinose	0.1
Chlorogenic Acids	3.7
Caffeine	1.2
Trigonelline	0.4
Nicotinic Acid	0.92
Volatile Aroma Compounds	0.1
Formic Acid	0.1
Acetic Acid	0.25
Non-Volatile Acids(lactic, pyruvic, oxalic, tartaric and citric)	0.4
Minerals (ash)	4.0
Unidentified constituents	35.0
Moisture	2.5

Grading of coffee beans

Quality of Green Coffee is based on the odor and taste assays as well as on the size, shape, colours, hardness and cross-section of the beans.

The plantation grades of cured coffee are:
1. Pea Berry (oval shaped beans)
2. O or A (first size in flats – bold, heavy and well formed)
3. B (slightly smaller than O or A)
4. C (slightly smaller than B)
5. Triage (pale, discolored beans)

A. Composition of CACAO Beans

The compositions of fermented and air-dried cacao nib, cacao shell and germ are presented in Table

Composition of the fermented and air dried cacao nib or beans

Constituents	Content (%)
Lipids	54
Caffeine	0.2
Theobromine	1.2
Polyhydroxyphenols	6.0
Crude protein	11.5
Mono & oligosaccharides	1.0
Starch	6.0
Pentosans	1.5
Cellulose	9.0
Carboxylic acids	1.5
Ash	2.6
Moisture	5
Other components	0.5

REQUEST AN APPOINTMENT OR BOOK A CONSULANT – Sargam.dange.18@gmail.com

Baking – Types of bake products & its nutritive value

REQUEST AN APPOINTMENT OR BOOK A CONSULANT – Sargam.dange.18@gmail.com

Baking, process of cooking by dry heat, especially in some kind of oven. It is probably the oldest cooking method. Bakery products, which include bread, rolls, cookies, pies, pastries, and muffins, are usually prepared from flour or meal derived from some form of grain. Bread, already a common staple in prehistoric times, provides many nutrients in the human diet.

Ingredients and their uses

Baking powder is probably the most common aerating agent in baked products like cakes. It is made up of bicarbonate of soda and cream of tartar. Baking powder is a chemical aeration agent.

Eggs are another basic ingredient in many baked products. They provide structure, aeration, flavour and moisture. They also tenderise cakes and add colour and nutritive value.

Fats and oils Generally, fats are solid while oils are liquid. Fats come from a variety of animals and plants. Oils mostly come from plants. In baking, butter, margarine, shortening and oils are commonly used. Their main functions are to shorten or tenderise the product, to trap air during creaming and so aerate the cake during baking to give good volume and texture, to assist with layering in puff pastry, to help prevent curdling by forming an emulsion, and to add flavour. They also provide some nutritive value. It is important to add the correct amount of fat as too much far will make the baked product greasy and unpleasant to eat, while too little fat will leave you with a product that lacks flavour and stales quickly.

Flour is the ingredient on which most baked products are based. Flour is made up of starch, protein, sugar and minerals. The protein content decides what the end use of the flour will be.

Milk is used in baked products to improve texture and mouthfeel. The protein in milk also gives a soft crumb structure in cakes, and contributes to the moisture, colour and flavour of a baked product. Cakes that contain milk also tend to have a longer shelf life.

Salt is usually only added in very small amounts to baked products, but it has a noticeable effect on the flavour of baked products. It not only provides its own flavour but brings out the natural flavour of other ingredients. In bread doughs, salt strengthens gluten and improves the consistency of the dough. Carbon dioxide given off by the yeast is more easily trapped by the strengthened gluten, which makes a better loaf of bread. Salt is also a good preservative as it absorbs water so there is less free water for bacterial and fungal growth.

Sugar gives cakes and other baked products sweetness and is used in many forms and many ways. In yeast raised products, sugar acts as food for the yeast. In cakes, sugar assists with the aeration and stabilising of batters. Sugars improve the crust colour of baked products, improve flavour and help to retain moisture, keeping products softer for longer and so reducing staling. Examples of sugar forms are granulated sugar, castor sugar and icing sugar. Sugar also comes in liquid forms such as syrup, treacle, corn syrup, honey and caramel.

REQUEST AN APPOINTMENT OR BOOK A CONSULANT – Sargam.dange.18@gmail.com

Yeast belongs to the fungi family. It ferments carbohydrates (sugars) to produce carbon dioxide gases and alcohol, which aerate bread and other yeasted products, giving it volume and texture. These by-products of yeast also contribute to the colour and aroma of bread and other yeasted products.

Microwaving

Microwaving is an easy, convenient, and safe method of cooking.

Short cooking times and reduced exposure to heat preserve the nutrients in microwaved food.

In fact, studies have found that microwaving is the best method for retaining the antioxidant activity of garlic and mushrooms.

Meanwhile, about 20–30% of the vitamin C in green vegetables is lost during microwaving, which is less than most cooking methods.

Summary

Microwaving is a safe cooking method that preserves most nutrients due to short cooking times.

REQUEST AN APPOINTMENT OR BOOK A CONSULANT – Sargam.dange.18@gmail.com

Egg – composition & classification of egg & egg products, its nutritive value.

REQUEST AN APPOINTMENT OR BOOK A CONSULANT – Sargam.dange.18@gmail.com

Eggs are a common food, which are also incredibly nutritious as well. There are a number of important nutrients in it including vitamins A, B2, B5, B6, B12, D, E and K as well as folate, phosphorous, selenium, calcium and zinc. All of these are contained within just one boiled egg, which also contains 6 grams of protein as well as 5 grams of healthy fats. Not only do you get all of these nutrients with just one boiled egg, it’s calorie count is pretty healthy as well.

The following points highlight the two types of eggs. The types are: 1. Eggs Based on Quantity of Yolk 2. Eggs Based on Distribution of Yolk in Cytoplasm.

Type # 1. Eggs Based on Quantity of Yolk:

1. Microlecithal Eggs:

They contain very small amount of yolk, e.g. eggs of Sea urchin, Herdmania, amphioxus. The eggs of man contain very little amount of yolk, hence human egg is alecithal (almost free of yolk).

2. Mesolecithal Eggs:

They contain moderate amount of yolk, e.g., eggs of lamprey, lung fish, frogs and toads.

3. Macrolecithal (Megalecithal or Polylecithal) Eggs:

They contain large amount of yolk, e.g., eggs of insects, sharks, bony fishes, reptiles, birds and egg laying mammals.

Type # 2. Eggs Based on Distribution of Yolk in Cytoplasm:

1. Homolecithal Eggs:

Yolk is uniformly distributed, e.g. eggs of annelids, molluscs, echinoderms and protochordates.

2. Telolecithal Eggs:

Yolk is concentrated in the vegetal half, e.g. eggs of amphibians.

3. Meiolecithal Eggs:

Yolk is very large which occupies nearly the entire ooplasm, leaving free only a small disc like area of cytoplasm for the nucleus, e.g., eggs of reptiles, birds and egg laying mammals.

4. Centrolecithal Eggs:

Yolk is localized at the centre, e.g. eggs of insects.

utritive value of eggs

A large egg contains

Calories : 80
Protein : 6.3 grams
Carbohydrates : 0.6 grams
Total Fat : 5.0 grams
- Monounsaturated fat : 2.0 grams
- Polyunsaturated fat : 0.7 grams
- Saturated fat : 1.5 grams
Cholesterol : 213 milligrams
Sodium : 063 milligrams

Nutritive value of egg white and egg yolk

The nutritional value of an egg is divided between the egg white and the egg yolk.

The white contains more than half the egg’s total protein, niacin, riboflavin, chlorine, magnesium, potassium, sodium, and sulfur and all the egg’s zinc.

The yolk contains all of the fat in the egg and a little less than half of the protein. It also contains the fat-soluble vitamins A, D, and E. Egg yolks are one of the few foods naturally containing vitamin D. The yolk also provides vitamin B 12 and folic acid, and the minerals iron, calcium, copper and phosphorus.

The yolk contains approximately 190 mg of cholesterol and 5 grams of fat, less than a third of which is saturated fat. In the 1980’s science focused on the amount of cholesterol in eggs, however recent nutrition information indicates that it is more important to focus on reducing the intake of total fat and saturated fat rather than cholesterol. This is good news for eggs. It is not necessary to limit egg or egg yolk consumption unless recommended by your physician.

While each egg white is fat and cholesterol free, yolks contain 213 milligrams of cholesterol (approximately 22% less cholesterol than previously thought) and 5 grams of total fat. Only 1.5 grams of the yolk’s fat is saturated, the kind of fat that is most likely to increase blood cholesterol levels. In fact, compared with dietary cholesterol, saturated fat exerts a four times stronger influence on blood cholesterol levels. Just published research actually saw an increase in the HDL or the “good” cholesterol levels of subjects who added an egg each day to their diet [Farrel et al. 1998. Am J Clin Nutr. 68: 538-544.].

Biological Value of eggs

Eggs have been considered the standard against which all other protein foods are measured because their protein composition is so ideal.
Eggs are considered a complete protein because they contain all nine essential amino acids, or the building blocks of protein.
One large egg contains 6.3 grams of protein. The protein is almost equally split between the egg white and the egg yolk. The white contains 3.5 grams of protein while the yolk contains 2.8 grams. The protein in an egg contains all the essential amino acids used for growth and development.
Based on the essential amino acids it provides, egg protein is second only to mother’s milk for human nutrition.
Essential amino acids must be provided by the food we eat because our body cannot produce them. Nine amino acids cannot be made by the body. These nine are known as essential amino acids and you must get them from the foods you eat. Foods that contain all nine essential amino acids are called complete protein foods. The nine essential amino acids are : Valine, Leucine, Isoleucine, Threonine, Histidine, Tryptophan, Phenylalanine, Methionine and Lysine The remaining acids if not supplied in the diet is produced mostly from the essential amino acids.
Scientists frequently use eggs as a standard for measuring the protein quality of other foods. Protein quality is expressed as biological value, which measures the rate of efficiency that protein is used for growth. At 93.7%, eggs score higher than any other food. On a scale with 100 representing top efficiency, following are the biological values of proteins in several foods.
- Fish : 76.0
- Beef : 74.3
- Soybeans : 72.8
- Polished rice : 64.0
- Wheat, whole : 64.0
- Corn : 60.0
- Beans, dry : 58.0

Source : National Egg Coordination Committee

REQUEST AN APPOINTMENT OR BOOK A CONSULANT – Sargam.dange.18@gmail.com

Health benefits

The egg is a wholesome, nutritious food with high nutrient density because, in proportion to its calorie count, it provides 12% of the daily value of protein and a wide variety of other nutrients such as vitamins, essential amino acids and minerals.

While protein itself is an important constituent of healthy diet, the egg has been found to have two newly-recognized nutrients – lutein and zeaxanthin – that has put the egg in the “functional food” category. A functional food is one that provides health benefits beyond its basic nutrient content.

The health benefits you get by eating eggs are as follows.

Eggs do not raise blood cholesterol: It is true that when you eat eggs, cholesterol enters your body. However, eggs also give a signal for the liver to stop producing the cholesterol it usually produces. The increase in the intake of cholesterol compensates for the decrease in the cholesterol produced by the liver and therefore keeps the blood cholesterol levels constant.
Eggs have choline: Choline is an incredibly important nutrient for your body. This is because it helps build cell membranes and is also crucial when it comes to the production of certain signalling molecules in the brain. A single egg has about 100 milligrams of this nutrient and therefore is one of the best sources of it.
Eggs are good for your eyes: Eggs have two very important nutrients for your eyes. These are Lutein and Zeaxanthin. These nutrients stop degenerative processes from occurring in the eye. Recent studies have shown that consuming lutein and zeaxanthin can significantly lower risk of age-related macular degeneration (AMD), a leading cause of blindness affecting people over the age of 65. In addition, these reduce the likelihood of cataracts.
Eggs have high levels of Omega-3 fatty acids: Eggs that are boiled have a high level of Omega-3 fatty acids in them. Omega-3 fatty acids are crucial for reducing the chances of you suffering from heart disease due to the fact that it reduces your triglyceride levels.
Eggs are an excellent source of protein: This is the biggest reason to eat eggs. Eating eggs helps you to lose weight, optimizing bone health and lowering blood pressure.
Egg may reduce the risk of stroke: Studies have shown that eggs are not only good for your heart, but they also reduce the likelihood of suffering from a stroke.

How to tell if an egg is fresh?

Lower the egg into a bowl of water. If the egg sinks and lies on its side, it is fresh, if the egg stands, it is less fresh and if the egg floats to the top, it is stale and should not be eaten.

How to store eggs?

Store eggs in a cool place that is not too dry, away from strongly flavoured foods like cheese and onions.
Always keep eggs standing with the broad end up.
Eggs should always be at room temperature before cooking. If taken from a refrigerator, run a little warm water over them.

Tips on cooking eggs

Cook eggs on a low flame or they will toughen and lose their flavour.
Do not boil eggs in aluminium pans or the pan will blacken.
Always use a wooden spoon to stir eggs while cooking in an aluminium pan or the eggs will turn grey-green.
To separate the egg yolk from the white, knock the egg sharply against the rim of a bowl. Break the shell in half and slip the yolk from one half-shell to the other, until all the white has drained into a bowl. Finally, slide all the yolk into another bowl. If any yolk should get into the white, remove it with the edge of the egg shell, a teaspoon or the corner of a piece of absorbent kitchen paper. Even a tiny bit of yolk will prevent egg whites from whisking to their full volume.
Whole eggs should be whisked vigorously, turning them over with upward movements using a fork, spoon or electric mixer. Whisking draws in air. This increases the volume of the eggs. It is important to use whisked eggs immediately before they lose air. When mixing egg yolks and sugar, whisk the yolks first, then add the sugar and continue whisking until the mixture drops from the whisk in broad ribbons. Egg whites, whisked to a stiff but not dry foam, are used for soufflés and meringues. Use a clean and dry bowl, of a shape that keeps the whisk in constant contact with the eggs.
To fold in egg whites, pile the beaten egg whites on top of the mixture. With a metal spoon, draw part of the mixture from the bottom of the bowl over the whites. Incorporate all the whites carefully so that they do not lose their air content.
Before adding eggs to hot mixtures, beat the eggs or egg yolks just enough to blend. Stir in a small amount of the hot mixture and mix well. Gradually add this to the remaining hot mixture, stirring constantly away from the heat. The eggs will thicken or bind the mixture

REQUEST AN APPOINTMENT OR BOOK A CONSULANT – Sargam.dange.18@gmail.com

Nutrition and health in National development

REQUEST AN APPOINTMENT OR BOOK A CONSULANT – Sargam.dange.18@gmail.com

The three major strands of the nutrition planning literature — the socio-economic consequences of malnutrition, its determinants and characteristics, and the solutions offered to the problem — are examined by the authors and found wanting. There are serious limitations both in analysis of the problems and proposals for action in most work on nutrition policies because macro-level social, institutional, economic and political factors are neglected.

REQUEST AN APPOINTMENT OR BOOK A CONSULANT – Sargam.dange.18@gmail.com

WHO’s response

Nutrition for Health and Development

Freedom from hunger and malnutrition is a basic human right and their alleviation is a fundamental prerequisite for human and national development.

REQUEST AN APPOINTMENT OR BOOK A CONSULANT – Sargam.dange.18@gmail.com

Nutrition – Addictive behaviour in annorexia, nervosa, bulimia & alcoholism

REQUEST AN APPOINTMENT OR BOOK A CONSULANT – Sargam.dange.18@gmail.com

Alcoholism and eating disorders frequently co–occur and often co–occur in the presence of other psychiatric and personality disorders. Although this co–occurrence suggests the possibility of common or shared factors in the etiology of these two problems, research to date has not established such links. Regardless of the precise meaning of the association, the reality that eating disorders and alcohol use disorders frequently co–occur has important implications for assessment, treatment, and future research.

Numerous studies suggest that eating disorders (EDs) and alcohol and other drug use disorders (referred to throughout this paper as substance use disorders [SUDs]) frequently co–occur and often co–occur in the presence of other psychiatric and personality disorders. This review will consider the extent and nature of such co–occurrences and whether research supports the possibility of common or shared factors in the etiology or maintenance of EDs and SUDs. The reality that EDs and SUDs frequently co–occur has important implications for assessment, treatment, and future research. Although this review will offer implications for clinicians and researchers in both fields, the presentation bias will be toward providing a more detailed discussion of the ED literature for professionals in the alcoholism field.

Eating Disorders and Addiction: Why We Continue to Engage in Self-Destructive Behaviors

A growing body of evidence and research suggests that there are several similarities between eating disorders and addictions, such as drug addiction and alcoholism.

In fact, the American Society of Addiction Medicine now holds a wider definition of addiction to include not only drugs and alcohol, but also “process” addictions, such as food. This is mostly due to the effect that all of these substances and behaviors have on the brain .

Our brains have special reward centers that are generally stimulated with certain behaviors, such as being praised, taking care of our bodies, exercising, or with being in love. The reward centers of our brain can also be activated by artificial means through the use of drugs, alcohol, and food abuse.

In a typical situation, stimulation of the reward center of the brain is created by neutral and pleasant activities. However, this can also be produced through chemical stimulation from drugs of all kinds, alcohol, and eating disordered behaviors.

Since stimulation of the reward center of the brain acts in blocking undesirable feelings and emotions, an addictive cycle is created. As the brain is saturated with “feel-good” neurotransmitters as a result from stimulation, and unpleasant feelings are blocked, the stimulus, such as drugs, alcohol, or food, becomes a desperately desired substance-thus, addiction and dependency is created.

When the reward center of the brain is stimulated inappropriately, specifically through drugs, alcohol, or abuse of food, it stops functioning the way it was intended to. Abuse of any substance, whatever form it may be, may create a false sense of temporary happiness or relief, but not without damaging consequences.

Individuals who struggle with an addiction, whether it is in the form of alcoholism, drug abuse, or an eating disorder such as bulimia, may have a personality type that is prone to impulsivity, extremes, and high anxiety/stress and may need more stimulation in order to feel well. But relief created by stimulation from food, drugs, or alcohol is brief and only creates a greater risk for dependency and addiction-forming habits.

The Relationship Between Alcohol and Eating Disorders

There is a close link between alcohol and eating disorders. Alcohol is commonly presumed to disinhibit food consumption, i.e. cause individuals to consume larger amounts of food; however, this is not always the case, especially in those with dual diagnosis.

Research has shown that alcohol use disorders frequently co-occur with eating disorders, as alcohol is often used as for emotional regulation or as a part of impulsive behavior in those suffering from unhealthy eating conditions. Patterns of co-occurrence vary based on eating disorder subtypes, of which the American Psychiatric Association formally identifies four: anorexia nervosa, bulimia nervosa, binge eating disorder, and eating disorder not otherwise specified.

Eating disorders most frequently develop during adolescence or early adulthood but can occur much later into adulthood as well. Individuals with eating disorders and alcohol use disorders often exhibit the same self-destructive personality profile, which is characterized by anxious, perfectionist traits and impulsive, dramatic dispositions. These qualities suggest that individuals with eating disorders often turn to alcohol use/abuse as a way of coping with everyday problems and stress caused by their eating disorder. Eating disorders are often categorized as addictive disorders and the majority of those that suffer from one have an addictive personality. Addictive personalities are predisposed to both eating disorders and alcohol abuse, increasing the likelihood that the two co-occur.

Research has shown that eating disorder patients who abuse substances demonstrate worse symptoms and poorer outcomes than those with eating disorders alone, including: increased general medical complications and psychiatric conditions, longer recovery times, poorer functional outcomes, and higher relapse rates.

REQUEST AN APPOINTMENT OR BOOK A CONSULANT – Sargam.dange.18@gmail.com

Anorexia Nervosa and Alcohol Use Disorder

Anorexia nervosa is characterized by a refusal to maintain a healthy body weight for height and age, an intense fear of becoming fat, and malnutrition. Anorexia is divided into two subtypes: a restricting type that is characterized by strict, extreme dieting and a binge eating/purging type that is marked by episodes of self-induced binge eating and/or purging by means of vomiting or diuretics. People that suffer from anorexia have a severely distorted body image, in which they see themselves as overweight despite being excessively thin and will often deny the seriousness of their unhealthy weight. Anorexia affects people of all ages, although the typical age group for onset anorexia ranges from 14 to 18 years of age. The disorder occurs disproportionately in women and has a high relapse rate. In severe cases, medical complications or even death due to starvation can occur.

Warning Signs and Symptoms of Anorexia Nervosa:

Dramatic weight loss
Preoccupation with weight, food, calories, fat grams, and dieting
Dizziness
Frequent commenting about being “fat” or overweight despite weight loss
Has a strong need for control
Consistent excuses to avoid mealtimes or situations involving food
Fainting
Withdrawing from usual friends and activities
Isolation and secretiveness

While anorexia has lower rates of co-occurring substance abuse compared to bulimia and binge eating disorder, most individuals suffering from both anorexia and an alcohol use disorder utilize alcohol to suppress their appetites. Drinking on an empty stomach is particularly dangerous as it increases the risk of alcohol poisoning, memory loss, and alcohol-related injuries.

Bulimia Nervosa and Alcohol Use Disorder

Bulimia nervosa is an eating disorder characterized by recurrent episodes of binge eating (consuming large amounts of food in a small period of time plus a sense of lack of control while eating), and then purging to counteract the effects of binge eating. People that suffer from bulimia routinely use extreme methods of weight control in effort to compensate for binging, including:

Vomiting
Abuse of laxatives, diet pills, or diuretics
Severe dieting or fasting
Vigorous exercise

In order to be diagnosed with bulimia nervosa, an individual has to have had engaged in both binging and inappropriate purging at least twice a week for the past 3 months. Those with bulimia and an alcohol use disorder frequently binge both food and alcohol, and then purge both as well. Binge drinking is a dangerous act where the drinker consumes excess amounts of alcohol in a short period of time. Adolescent bulimics that also abuse alcohol have an increased likelihood to participate in high-risk behaviors such as attempted suicide, theft, and unprotected sex.

Binge Eating Disorder and Alcohol Use Disorder

Formally categorized as an example of eating disorder not otherwise specified until recent years, binge eating disorder is characterized by recurrent episodes of binge eating without the compensatory weight control methods that are utilized in conjunction with bulimia nervosa. Binge eaters often experience a feeling of loss of control while binging and then extreme shame or guilt after a binge. To be diagnosed with binge eating disorder, an individual must binge eat an average of 2 days per week over a 6-month period.

Unlike anorexia and bulimia, binge eating disorder is not uncommon in males and is most frequently seen in adults. Binge eating disorder presents an increased risk for obesity and general medical complications that accompany being overweight. Like those with bulimia, individuals suffering from binge eating disorder often binge both food and alcohol; however, they do not purge the alcohol after like bulimics do. Because many with binge eating disorder are overweight, they must also consume larger amounts of alcohol to feel its effects, increasing alcohol-related health risks such as cirrhosis and other liver diseases.

Treatment for Addiction to Alcohol and Eating Disorders

Multiple studies have found that during treatment, co-occurring eating disorders and alcohol use disorders should be addressed simultaneously using a multi-disciplinary approach. Cognitive behavioral therapy and dialectical behavioral therapy are considered to be the most promising approaches for treatment of the disorders.

Dialectal behavioral therapy includes:

Focus on awareness of problems and choices
Mood regulation techniques
Coping skills
Impulse control practices

Some opioids, such as naltrexone, have also proved to be useful in treating both alcohol and eating disorders. In addition to therapy, dietary education and planning should be addressed in conjunction with alcohol addiction as it is crucial for eating disorder recovery. Depending on the severity of the co-occurring disorders, medical stabilization, hospitalization, or inpatient treatment may be necessary.

REQUEST AN APPOINTMENT OR BOOK A CONSULANT – Sargam.dange.18@gmail.com

Nutrition in Immune system dysfunction, AIDS & Allergy

REQUEST AN APPOINTMENT OR BOOK A CONSULANT – Sargam.dange.18@gmail.com

Immune system disorder, any of various failures in the body’s defense mechanisms against infectious organisms. Disorders of immunity include immune deficiency diseases, such as AIDS, that arise because of a diminution of some aspect of the immune response. Other types of immune disorders, such as allergies and autoimmune disorders, are caused when the body develops an inappropriate response to a substance—either to a normally harmless foreign substance found in the environment, in the case of allergies, or to a component of the body, in the case of autoimmune diseases. Lymphocytes (white blood cells of the immune system) can become cancerous and give rise to tumours called leukemias, lymphomas, and myelomas.

T cell infected with HIVFalse-colour scanning electron micrograph of a T cell infected with HIV (human immunodeficiency virus), the agent that causes AIDS (acquired immunodeficiency syndrome).

This article discusses various immune deficiencies, allergies, autoimmune disorders, and lymphocyte cancers. For additional information on leukemias, lymphomas, and myelomas, see the article cancer. A discussion of how the immune system works to prevent disease is found in the article immune system.

Immune deficiencies

Immune deficiency disorders result from defects that occur in immune mechanisms. The defects arise in the components of the immune system, such as the white blood cells involved in immune responses (T and B lymphocytes and scavenger cells) and the complement proteins, for a number of reasons. Some deficiencies are hereditary and result from genetic mutations that are passed from parent to child. Others are caused by developmental defects that occur in the womb. In some cases immune deficiencies result from damage inflicted by infectious agents. In others drugs used to treat certain conditions, or even the diseases themselves, can depress the immune system. Poor nutrition also can undermine the immune system. Limited contact with natural environmental factors, particularly with microorganisms found in biodiverse settings, also has been associated with increased risk of allergies, autoimmune disorders, and chronic inflammatory diseases.

Hereditary and congenital deficiencies

Immune deficiencies resulting from hereditary and congenital defects are rare, but they can affect all major aspects of the immune system. Luckily many of those conditions can be treated. In the rare hereditary disorder called X-linked infantile agammaglobulinemia, which affects only males, B lymphocytes are unable to secrete all classes of immunoglobulins. (An immunoglobulin is a type of protein, also called an antibody, that is produced by B cells in response to the presence of a foreign substance called an antigen.) The disease can be treated by periodic injections of large amounts of immunoglobulin G (IgG). The congenital, but not hereditary, T-cell deficiency disease called DiGeorge syndrome arises from a developmental defect occurring in the fetus that results in the defective development of the thymus. Consequently the infant has either no mature T cells or very few. In the most severe cases—i.e., when no thymus has developed—treatment of DiGeorge syndrome consists of transplantation of a fetal thymus into the infant. The group of disorders called severe combined immunodeficiency diseases result from a failure of precursor cells to differentiate into T or B cells. Bone marrow transplantation can successfully treat some of those diseases. The immune disorder called chronic granulomatous disease results from an inherited defect that prevents phagocytic cells from producing enzymes needed to break down ingested pathogens. Treatments include administration of a wide spectrum of antibiotics. Get a Britannica Premium subscription and gain access to exclusive content.

Deficiencies caused by infection

Damage to lymphocytes that is inflicted by viruses is common but usually transient. During infectious mononucleosis, for example, the Epstein-Barr virus infects B cells, causing them to express viral antigens. T cells that react against these antigens then attack the B cells, and a temporary deficiency in the production of new antibodies lasts until the overt viral infection has been overcome. Because antibodies already present in the blood are slowly broken down, failure to make new ones is important only if the infection persists for a long time, as it does occasionally. A much more serious viral infection is that caused by the human immunodeficiency virus (HIV), which is responsible for the fatal immune deficiency disease AIDS. HIV selectively infects helper T cells and prevents them from producing cytokines and from functioning in cell-mediated immunity. Persons with AIDS may be unable to overcome infections by a variety of microbes that are easily disposed of by persons uninfected with HIV. Severe infections by certain parasites, such as trypanosomes, also cause immune deficiency, as do some forms of cancer, but it is uncertain how that comes about. For example, Hodgkin disease, which attacks the lymphatic system, makes the patient more susceptible to infection.

Deficiencies caused by drug therapy

In countries with advanced medical services, immune deficiency often results from the use of powerful drugs to treat cancers. The drugs work by inhibiting the multiplication of rapidly dividing cells. Although the drugs act selectively on cancer cells, they also can interfere with the generation and multiplication of cells involved in immune responses. Prolonged or intensive treatment with such drugs impairs immune responses to some degree. Although the immune impairment is reversible, the physician must seek a balance between intentional damage to the cancer cells and unintentional damage to the immune system.

Medically induced suppression of the immune system also occurs when powerful drugs, which are designed to interfere with the development of T and B cells, are used to prevent the rejection of organ or bone marrow transplants or to damp down serious autoimmune responses. Although use of such drugs has greatly improved the success of transplants, it also leaves patients highly susceptible to microbial infections. Fortunately, most of those infections can be treated with antibiotics, but the immunosuppressive drugs have to be used with great care and for as short a period as possible.

Nutrition and Immunity

During the flu season or times of illness, people often seek special foods or vitamin supplements that are believed to boost immunity. Vitamin C and foods like citrus fruits, chicken soup, and tea with honey are popular examples. Yet the design of our immune system is complex and influenced by an ideal balance of many factors, not just diet, and especially not by any one specific food or nutrient. However, a balanced diet consisting of a range of vitamins and minerals, combined with healthy lifestyle factors like adequate sleep and exercise and low stress, most effectively primes the body to fight infection and disease.

What Is Our Immune System?

On a daily basis, we are constantly exposed to potentially harmful microbes of all sorts. Our immune system, a network of intricate stages and pathways in the body, protects us against these harmful microbes as well as certain diseases. It recognizes foreign invaders like bacteria, viruses, and parasites and takes immediate action. Humans possess two types of immunity: innate and adaptive.

Innate immunity is a first-line defense from pathogens that try to enter our bodies, achieved through protective barriers. These barriers include:

Skin that keeps out the majority of pathogens
Mucus that traps pathogens
Stomach acid that destroys pathogens
Enzymes in our sweat and tears that help create anti-bacterial compounds
Immune system cells that attack all foreign cells entering the body

Adaptive or acquired immunity is a system that learns to recognize a pathogen. It is regulated by cells and organs in our body like the spleen, thymus, bone marrow, and lymph nodes. When a foreign substance enters the body, these cells and organs create antibodies and lead to multiplication of immune cells (including different types of white blood cells) that are specific to that harmful substance and attack and destroy it. Our immune system then adapts by remembering the foreign substance so that if it enters again, these antibodies and cells are even more efficient and quick to destroy it.

Other conditions that trigger an immune response

Antigens are substances that the body labels as foreign and harmful, which triggers immune cell activity. Allergens are one type of antigen and include grass pollen, dust, food components, or pet hair. Antigens can cause a hyper-reactive response in which too many white cells are released. People’s sensitivity to antigens varies widely. For example, an allergy to mold triggers symptoms of wheezing and coughing in a sensitive individual but does not trigger a reaction in other people.

Inflammation is an important, normal step in the body’s innate immune response. When pathogens attack healthy cells and tissue, a type of immune cell called mast cells counterattack and release proteins called histamines, which cause inflammation. Inflammation may generate pain, swelling, and a release of fluids to help flush out the pathogens. The histamines also send signals to discharge even more white blood cells to fight pathogens. However, prolonged inflammation can lead to tissue damage and may overwhelm the immune system.

Autoimmune disorders like lupus, rheumatoid arthritis, or type 1 diabetes are partly hereditary and cause hypersensitivity in which immune cells attack and destroy healthy cells.

Immunodeficiency disorders can depress or completely disable the immune system, and may be genetic or acquired. Acquired forms are more common and include AIDS and cancers like leukemia and multiple myeloma. In these cases, the body’s defenses are so reduced that a person becomes highly susceptible to illness from invading pathogens or antigens.

REQUEST AN APPOINTMENT OR BOOK A CONSULANT – Sargam.dange.18@gmail.com

What factors can depress our immune system?

Older age: As we age, our internal organs may become less efficient; immune-related organs like the thymus or bone marrow produce less immune cells needed to fight off infections. Aging is sometimes associated with micronutrient deficiencies, which may worsen a declining immune function.
Environmental toxins (smoke and other particles contributing to air pollution, excessive alcohol): These substances can impair or suppress the normal activity of immune cells.
Excess weight: Obesity is associated with low-grade chronic inflammation. Fat tissue produces adipocytokines that can promote inflammatory processes. [1] Research is early, but obesity has also been identified as an independent risk factor for the influenza virus, possibly due to the impaired function of T-cells, a type of white blood cell. [2]
Poor diet: Malnutrition or a diet lacking in one or more nutrients can impair the production and activity of immune cells and antibodies.
Chronic diseases: Autoimmune and immunodeficiency disorders attack and potentially disable immune cells.
Chronic mental stress: Stress releases hormones like cortisol that suppresses inflammation (inflammation is initially needed to activate immune cells) and the action of white blood cells.
Lack of sleep and rest: Sleep is a time of restoration for the body, during which a type of cytokine is released that fights infection; too little sleep lowers the amount of these cytokines and other immune cells.

Does an Immune-Boosting Diet Exist?

Eating enough nutrients as part of a varied diet is required for the health and function of all cells, including immune cells. Certain dietary patterns may better prepare the body for microbial attacks and excess inflammation, but it is unlikely that individual foods offer special protection. Each stage of the body’s immune response relies on the presence of many micronutrients. Examples of nutrients that have been identified as critical for the growth and function of immune cells include vitamin C, vitamin D, zinc, selenium, iron, and protein (including the amino acid glutamine). [3,4] They are found in a variety of plant and animal foods.

Diets that are limited in variety and lower in nutrients, such as consisting primarily of ultra-processed foods and lacking in minimally processed foods, can negatively affect a healthy immune system. It is also believed that a Western diet high in refined sugar and red meat and low in fruits and vegetables can promote disturbances in healthy intestinal microorganisms, resulting in chronic inflammation of the gut, and associated suppressed immunity. [5]

The microbiome is an internal metropolis of trillions of microorganisms or microbes that live in our bodies, mostly in the intestines. It is an area of intense and active research, as scientists are finding that the microbiome plays a key role in immune function. The gut is a major site of immune activity and the production of antimicrobial proteins. [6,7] The diet plays a large role in determining what kinds of microbes live in our intestines. A high-fiber plant-rich diet with plenty of fruits, vegetables, whole grains, and legumes appear to support the growth and maintenance of beneficial microbes. Certain helpful microbes break down fibers into short chain fatty acids, which have been shown to stimulate immune cell activity. These fibers are sometimes called prebiotics because they feed microbes. Therefore, a diet containing probiotic and prebiotic foods may be beneficial. Probiotic foods contain live helpful bacteria, and prebiotic foods contain fiber and oligosaccharides that feed and maintain healthy colonies of those bacteria.

Probiotic foods include kefir, yogurt with live active cultures, fermented vegetables, sauerkraut, tempeh, kombucha tea, kimchi, and miso.
Prebiotic foods include garlic, onions, leeks, asparagus, Jerusalem artichokes, dandelion greens, bananas, and seaweed. However, a more general rule is to eat a variety of fruits, vegetables, beans, and whole grains for dietary prebiotics.

bowl of chicken soup with carrots and broth and parsley

Chicken soup as medicine?

A warm bowl of chicken soup is a popular go-to when we’re feeling under the weather. Is there scientific evidence that it aids in healing? The short answer is no; there aren’t any clinical trials that show that chicken soup speeds healing any more than other foods. But when breaking down its ingredients, it does appear a worthwhile remedy to try. First of all, chicken soup is light and easy on the stomach when our appetite isn’t great. Second, it provides fluids and electrolytes to prevent dehydration, which can easily occur with a fever. Lastly, a traditional chicken soup recipe supplies various nutrients involved in the immune system: protein and zinc from the chicken, vitamin A from carrots, vitamin C from celery and onions, and antioxidants in the onions and herbs. This is one tasty and soothing food to include when not feeling well and doesn’t need a doctor’s prescription.

Do Vitamin or Herbal Supplements Help?

A deficiency of single nutrients can alter the body’s immune response. Animal studies have found that deficiencies in zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, D, and E can alter immune responses. [8] These nutrients help the immune system in several ways: working as an antioxidant to protect healthy cells, supporting growth and activity of immune cells, and producing antibodies. Epidemiological studies find that those who are poorly nourished are at greater risk of bacterial, viral, and other infections.

Spotlight on vitamin D

Vitamin D’s role in regulating the immune system has led scientists to explore two parallel research paths: Does vitamin D deficiency contribute to the development of multiple sclerosis, type 1 diabetes, and other so-called “autoimmune” diseases, where the body’s immune system attacks its own organs and tissues? And could vitamin D supplements help boost our body’s defenses to fight infectious disease, such as tuberculosis and seasonal flu?

Eating a good quality diet, as depicted by the Healthy Eating Plate, can prevent deficiencies in these nutrients. However, there are certain populations and situations in which one cannot always eat a variety of nutritious foods, or who have increased nutrient needs. In these cases a vitamin and mineral supplement may help to fill nutritional gaps. Studies have shown that vitamin supplementation can improve immune responses in these groups. [8-10] Low-income households, pregnant and lactating women, infants and toddlers, and the critically ill are examples of groups at risk.

The elderly are a particularly high-risk group. The immune response generally declines with increasing age as the number and quality of immune cells decreases. This causes a higher risk of poorer outcomes if the elderly develop chronic or acute diseases. In addition, about one-third of elderly in industrialized countries have nutrient deficiencies. [8] Some reasons include a poorer appetite due to chronic diseases, depression, or loneliness; multiple medications that can interfere with nutrient absorption and appetite; malabsorption due to intestinal issues; and increased nutrient needs due to hypermetabolic states with acute or chronic conditions. Diet variety may also be limited due to budget constraints or lower interest in cooking for one person; poor dentition; mental impairment; or lack of transportation and community resources to obtain healthy food.

A general multivitamin/mineral supplement providing the recommended dietary allowances (RDA) may be used in these cases, unless otherwise directed by one’s physician. Megadose supplements (many times the RDA) do not appear justified, and can sometimes be harmful or even suppress the immune system (e.g., as with zinc). Remember that vitamin supplements should not be considered a substitute for a good diet because no supplements contain all the benefits of healthful foods.

Herbals

Several herbal supplements have been suggested to boost immune function. What does the research say?

Echinacea: Cell studies have shown that echinacea can destroy influenza viruses, but limited research in humans has been inconclusive in determining echinacea’s active components. Taking echinacea after catching a cold has not been shown to shorten its duration, but taking it while healthy may offer a small chance of protection from catching a cold. [11,12]
Garlic: The active ingredient in garlic, allicin sativum, is proposed to have antiviral and antimicrobial effects on the common cold, but high-quality clinical trials comparing garlic supplements to placebo are lacking. A Cochrane review identified only one trial of reasonable quality following 146 participants. Those taking the garlic supplement for 3 months had fewer occurrences of the common cold than those taking a placebo, but after contracting the cold virus, both groups had a similar duration of illness. [13] Note that these findings are from a single trial, which needs to be replicated.
Tea catechins: Cell studies have shown that tea catechins such as those found in green tea can prevent flu and some cold viruses from replicating and can increase immune activity. Human trials are still limited. Two randomized controlled trials found that green tea capsules produced less cold/flu symptoms or incidence of flu than a placebo; however both studies were funded or had author affiliations with tea industries. [14]

8 Steps to Help Support a Healthy Immune System

Eat a balanced diet with whole fruits, vegetables, lean proteins, whole grains, and plenty of water. A Mediterranean Diet is one option that includes these types of foods.
If a balanced diet is not readily accessible, taking a multivitamin containing the RDA for several nutrients may be used.
Don’t smoke (or stop smoking if you do).
Drink alcohol in moderation.
Perform moderate regular exercise.
Aim for 7-9 hours of sleep nightly. Try to keep a sleep schedule, waking up and going to bed around the same time each day. Our body clock, or circadian rhythm, regulates feelings of sleepiness and wakefulness, so having a consistent sleep schedule maintains a balanced circadian rhythm so that we can enter deeper, more restful sleep.
Aim to manage stress. This is easier said than done, but try to find some healthy strategies that work well for you and your lifestyle—whether that be exercise, meditation, a particular hobby, or talking to a trusted friend. Another tip is to practice regular, conscious breathing throughout the day and when feelings of stress arise. It doesn’t have to be long—even a few breaths can help. If you’d like some guidance, try this short mindful breathing exercise.
Wash hands throughout the day: when coming in from outdoors, before and after preparing and eating food, after using the toilet, after coughing or blowing your nose.

REQUEST AN APPOINTMENT OR BOOK A CONSULANT – Sargam.dange.18@gmail.com

Diet for Diabetes mellitus

A diabetes diet simply means eating the healthiest foods in moderate amounts and sticking to regular mealtimes.

A diabetes diet is a healthy-eating plan that’s naturally rich in nutrients and low in fat and calories. Key elements are fruits, vegetables and whole grains. In fact, a diabetes diet is the best eating plan for most everyone.

Why do you need to develop a healthy-eating plan?

If you have diabetes or prediabetes, your doctor will likely recommend that you see a dietitian to help you develop a healthy-eating plan. The plan helps you control your blood sugar (glucose), manage your weight and control heart disease risk factors, such as high blood pressure and high blood fats.

When you eat extra calories and fat, your body creates an undesirable rise in blood glucose. If blood glucose isn’t kept in check, it can lead to serious problems, such as a high blood glucose level (hyperglycemia) that, if persistent, may lead to long-term complications, such as nerve, kidney and heart damage.

You can help keep your blood glucose level in a safe range by making healthy food choices and tracking your eating habits.

For most people with type 2 diabetes, weight loss also can make it easier to control blood glucose and offers a host of other health benefits. If you need to lose weight, a diabetes diet provides a well-organized, nutritious way to reach your goal safely.

What does a diabetes diet involve?

A diabetes diet is based on eating three meals a day at regular times. This helps you better use the insulin that your body produces or gets through a medication.

A registered dietitian can help you put together a diet based on your health goals, tastes and lifestyle. He or she can also talk with you about how to improve your eating habits, such as choosing portion sizes that suit the needs for your size and activity level.

Recommended foods

Make your calories count with these nutritious foods. Choose healthy carbohydrates, fiber-rich foods, fish and “good” fats.

Healthy carbohydrates

During digestion, sugars (simple carbohydrates) and starches (complex carbohydrates) break down into blood glucose. Focus on healthy carbohydrates, such as:

Fruits
Vegetables
Whole grains
Legumes, such as beans and peas
Low-fat dairy products, such as milk and cheese

Avoid less healthy carbohydrates, such as foods or drinks with added fats, sugars and sodium.

Fiber-rich foods

Dietary fiber includes all parts of plant foods that your body can’t digest or absorb. Fiber moderates how your body digests and helps control blood sugar levels. Foods high in fiber include:

Vegetables
Fruits
Nuts
Legumes, such as beans and peas
Whole grains

Heart-healthy fish

Eat heart-healthy fish at least twice a week. Fish such as salmon, mackerel, tuna and sardines are rich in omega-3 fatty acids, which may prevent heart disease.

Avoid fried fish and fish with high levels of mercury, such as king mackerel.

‘Good’ fats

Foods containing monounsaturated and polyunsaturated fats can help lower your cholesterol levels. These include:

Avocados
Nuts
Canola, olive and peanut oils

But don’t overdo it, as all fats are high in calories.

Figuring out the best foods to eat when you have diabetes can be tough.

That’s because your main goal should be controlling your blood sugar levels.

However, it’s also important to eat foods that help prevent diabetes complications like heart disease.

Your diet can have a major role in preventing and managing diabetes.

Here are the 16 best foods for people living with diabetes, both type 1 and type 2.

1. Fatty Fish

Some people consider fatty fish to be one of the healthiest foods on the planet.

Salmon, sardines, herring, anchovies and mackerel are great sources of the omega-3 fatty acids DHA and EPA, which have major benefits for heart health.

Getting enough of these fats on a regular basis is especially important for people with diabetes, who have an increased risk for heart disease and stroke.

DHA and EPA protect the cells that line your blood vessels, reduce markers of inflammation and may help improve the way your arteries function

Research indicates that people who eat fatty fish regularly have a lower risk for acute coronary syndromes, like heart attacks, and are less likely to die from heart disease

Studies show that eating fatty fish may also help regulate your blood sugar.

A study in 68 adults with overweight and obesity found that participants who consumed fatty fish had significant improvements in post-meal blood sugar levels, compared with participants who consumed lean fish.

Fish is also a great source of high quality protein, which helps you feel full and helps stabilize blood sugar levels.

Summary:
Fatty fish contain omega-3 fats that help reduce inflammation and other risk factors for heart disease and stroke. Plus, it’s a great source of protein, which is important for blood sugar regulation.

2. Leafy Greens

Leafy green vegetables are extremely nutritious and low in calories.

They’re also very low in digestible carbs, or carbs absorbed by the body, so they won’t significantly affect blood sugar levels.

Spinach, kale and other leafy greens are good sources of many vitamins and minerals, including vitamin C.

Some evidence suggests that people with diabetes have lower vitamin C levels than people without diabetes and may have greater vitamin C requirements.

Vitamin C acts as a potent antioxidant and also has anti-inflammatory qualities.

Increasing dietary intake of vitamin C-rich foods can help people with diabetes increase their serum vitamin C levels while reducing inflammation and cellular damage

In addition, leafy greens are good sources of the antioxidants lutein and zeaxanthin.

These antioxidants protect your eyes from macular degeneration and cataracts, which are common diabetes complications .

Summary:
Leafy green vegetables are rich in nutrients like Vitamin C, as well as antioxidants that protect your heart and eye health.

3. Avocados

Avocados have less than 1 gram of sugar, few carbohydrates, a high fiber content, and healthy fats, so you don’t have to worry about them raising your blood sugar levels .

Avocado consumption is also associated with improved overall diet quality and significantly lower body weight and body mass index (BMI) .

This makes them an ideal snack for people with diabetes, especially since obesity increases your chances for developing diabetes.

Avocados may have properties specific to preventing diabetes.

A 2019 study in mice found that avocatin B (AvoB), a fat molecule found only in avocados, inhibits incomplete oxidation in skeletal muscle and the pancreas, which reduces insulin resistance .

More research is needed in humans to establish the connection between avocados and diabetes prevention.

Summary:
Avocados have less than 1 gram of sugar and are associated with improved overall diet quality. Avocados may also have properties specific to diabetes prevention.

4. Eggs

Eggs provide amazing health benefits.

In fact, they’re one of the best foods for keeping you full and satisfied in between meals.

Regular egg consumption may also reduce your heart disease risk in several ways.

Eggs decrease inflammation, improve insulin sensitivity, increase your HDL (good) cholesterol levels and modify the size and shape of your LDL (bad) cholesterol .

A 2019 study found that eating a high-fat, low-carb breakfast of eggs could help individuals with diabetes manage blood sugar levels throughout the day.

Older research has linked egg consumption with heart disease in people with diabetes.

But a more recent review of controlled studies found that consumption of 6 to 12 eggs per week as part of a nutritious diet did not increase heart disease risk factors in those with diabetes.

What’s more, some research suggests that eating eggs may reduce the risk of stroke .

In addition, eggs are a good source of lutein and zeaxanthin, antioxidants that provide protection against eye diseases.

Just be sure to eat whole eggs. The benefits of eggs are primarily due to nutrients found in the yolk rather than the white.

Summary:
Eggs may improve risk factors for heart disease, promote good blood sugar management, protect eye health, and keep you feeling full.

5. Chia Seeds

Chia seeds are a wonderful food for people with diabetes.

They’re extremely high in fiber, yet low in digestible carbs.

In fact, 11 of the 12 grams of carbs in a 28-gram (1-ounce) serving of chia seeds are fiber, which doesn’t raise blood sugar.

The viscous fiber in chia seeds can actually lower your blood sugar levels by slowing down the rate at which food moves through your gut and is absorbed.

Chia seeds may help you achieve a healthy weight because fiber reduces hunger and makes you feel full. Chia seeds may also help maintain glycemic management in individuals with diabetes.

A study involving 77 adults with obesity or overweight and diagnosed with type 2 diabetes found that chia seed consumption supports weight loss and helps maintain good glycemic control.

Additionally, chia seeds have been shown to help reduce blood pressure and inflammatory markers .

Summary:
Chia seeds contain high amounts of fiber, which may help you lose weight. They also help maintain blood glucose levels.

6. Beans

Beans are cheap, nutritious, and super healthy.

Beans are a type of legume rich in B vitamins, beneficial minerals (calcium, potassium, and magnesium), and fiber.

They also have a very low glycemic index, which is important for managing diabetes.

Beans may also help prevent diabetes.

In a study involving more than 3,000 participants at high risk for cardiovascular disease, those who had a higher consumption of legumes had a 35 percent reduced chance of developing type 2 diabetes.

Summary
Beans are cheap, nutritious, and have a low glycemic index, making them a healthy option for individuals with diabetes.

7. Greek Yogurt

Greek yogurt is a great dairy choice for people with diabetes.

Some research suggests that eating certain dairy products like yogurt may improve blood sugar management and reduce heart disease risk factors, perhaps partly due to the probiotics it contain.

Studies also indicate that yogurt consumption may be associated with lower levels of blood glucose and insulin resistance.

Additionally, yogurt may reduce your risk for diabetes.

A long-term study involving health data from over 100,000 participants found that a daily serving of yogurt was linked to an 18 percent lower risk of developing type 2 diabetes.

It may also help you lose weight, if that’s a personal goal.

Studies show yogurt and other dairy foods may lead to weight loss and improved body composition in people with type 2 diabetes.

The high levels of calcium, protein, and a special type of fat called conjugated linolic acid (CLA) found in yogurt may help reduce your appetite, making it easier to resist unhealthy foods .

What’s more, Greek yogurt contains only 6–8 grams of carbs per serving, which is lower than conventional yogurt.

It’s also higher in protein, which may promote weight loss by reducing appetite and decreasing calorie intake.

Summary:
Yogurt promotes healthy blood sugar levels, reduces risk factors for heart disease and may help with weight management.

8. Nuts

Nuts are delicious and nutritious.

All types of nuts contain fiber and are low in net carbs, although some have more than others.

Here are the amounts of digestible carbs, per 1-ounce (28-gram) serving of nuts, according to the U.S. Department of Agriculture:

Almonds: 2.6 grams
Brazil nuts: 1.4 grams
Cashews: 7.7 grams
Hazelnuts: 2 grams
Macadamia: 1.5 grams
Pecans: 1.2 grams
Pistachios: 5 grams
Walnuts: 2 grams

Research on a variety of different nuts has shown that regular consumption may reduce inflammation and lower blood sugar, HbA1c (a marker for long-term blood sugar management) and LDL (bad) cholesterol levels.

Nuts may also help people with diabetes improve their heart health.

A 2019 study involving over 16,000 participants with type 2 diabetes found that eating tree nuts — such as walnuts, almonds, hazelnuts and pistachios — lowered their risk of heart disease and death.

Research also indicates that nuts can improve blood glucose levels.

A study in subjects with type 2 diabetes found that consumption of walnut oil daily improved blood glucose levels .

This finding is important because people with type 2 diabetes often have elevated levels of insulin, which are linked to obesity.

Summary:
Nuts are a healthy addition to a balanced diet. They’re high in fiber and help reduce blood sugar and LDL (bad) cholesterol levels.

9. Broccoli

Broccoli is one of the most nutritious vegetables around.

A half cup of cooked broccoli contains only 27 calories and 3 grams of digestible carbs, along with important nutrients like vitamin C and magnesium.

What’s more, studies in people with diabetes have found that eating broccoli sprouts may help lower insulin levels and protect against cellular damage.

Broccoli may also help manage your blood sugar levels.

One study found that consuming broccoli sprouts led to a 10 percent reduction in blood glucose in people with diabetes.

This reduction in blood glucose levels is likely due to sulforaphane, a chemical in cruciferous vegetables like broccoli and sprouts.

Additionally, broccoli is another good source of lutein and zeaxanthin. These important antioxidants may help prevent eye diseases.

Summary:
Broccoli is a low calorie, low carb food with high nutrient value. It is loaded with healthy plant compounds that may help protect against various diseases.

10. Extra-Virgin Olive Oil

Extra-virgin olive oil is extremely beneficial for heart health.

It contains oleic acid, a type of monounsaturated fat that has been shown to improve glycemic management, reduce fasting and post-meal triglyceride levels, and have antioxidant properties.

This is important because people with diabetes tend to have trouble managing blood sugar levels and have high triglyceride levels.

Oleic acid may also stimulate the fullness hormone GLP-1.

In a large analysis of 32 studies looking at different types of fat, olive oil was the only one shown to reduce heart disease risk.

Olive oil also contains antioxidants called polyphenols.

Polyphenols reduce inflammation, protect the cells lining your blood vessels, keep your LDL (bad) cholesterol from becoming damaged by oxidation, and decrease blood pressure.

Extra-virgin olive oil is unrefined, so it retains antioxidants and other properties that make it so healthy.

Be sure to choose extra-virgin olive oil from a reputable source, since many olive oils are mixed with cheaper oils like corn and soy.

Summary:
Extra-virgin olive oil contains healthy oleic acid. It has benefits for blood pressure and heart health.

11. Flaxseeds

Flaxseeds are an incredibly healthy food.

Also known as common flax or linseeds, flaxseeds have a high content of heart-healthy omega-3 fats, fiber, and other unique plant compounds.

A portion of their insoluble fiber is made up of lignans, which may help decrease heart disease risk and improve blood sugar management.

A review analyzing 25 randomized clinical trials found a significant association between whole flaxseed supplementation and a reduction in blood glucose.

Flaxseeds may also help lower blood pressure.

A study involving participants with prediabetes found that a daily intake of flaxseed powder lowered blood pressure — but it did not improve glycemic management or insulin resistance.

More research is needed to investigate how flaxseed can help prevent or manage diabetes.

But overall, flaxseed is beneficial for your heart and gut health.

Another study suggested that flaxseed may help lower your risk for stroke and potentially reduce the dosage of medication needed to prevent blood clots.

Plus, flaxseeds are very high in viscous fiber, which improves gut health, insulin sensitivity, and feelings of fullness.

Your body can’t absorb whole flaxseeds, so purchase ground seeds or grind them yourself.

It’s also important to keep flaxseeds tightly covered in the refrigerator to prevent them from going rancid.

Summary:
Flaxseeds may help reduce inflammation, lower heart disease risk, decrease blood sugar levels, and improve insulin sensitivity.

12. Apple cider vinegar

Apple cider vinegar has many health benefits.

Although it’s made from apples, the sugar in the fruit is fermented into acetic acid, and the resulting product contains less than 1 gram of carbs per tablespoon.

According to a meta-analysis of six studies, including 317 patients with type 2 diabetes, apple cider vinegar has beneficial effects on fasting blood sugar levels and HbA1c.

It may also reduce blood sugar response by as much as 20% when consumed with meals containing carbs.

Apple cider vinegar is believed to have many other healthful properties, including antimicrobial and antioxidant effects. But more studies are needed to confirm its health benefits.

To incorporate apple cider vinegar into your diet, begin with 1 teaspoon mixed in a glass of water each day. Increase to a maximum of 2 tablespoons per day.

Summary:
Apple cider vinegar may help improve fasting blood sugar levels, but more research is needed to confirm its health benefits.

13. Strawberries

Strawberries are one of the most nutritious fruits you can eat.

They’re high in antioxidants known as anthocyanins, which give them their red color.

Anthocyanins have been shown to reduce cholesterol and insulin levels after a meal. They also improve blood sugar and heart disease risk factors for people with type 2 diabetes.

Strawberries also contain polyphenols, which are beneficial plant compounds with antioxidant properties.

A 2017 study found that a 6-week consumption of polyphenols from strawberries and cranberries improved insulin sensitivity in adults with overweight and obesity who didn’t have diabetes.

This is important because low insulin sensitivity can cause blood sugar levels to become too high.

A 1-cup serving of strawberries contains about 46 calories and 11 grams of carbs, three of which are fiber.

This serving also provides more than 100% of the RDI for vitamin C, which provides additional anti-inflammatory benefits for heart health.

Summary:
Strawberries are low-sugar fruits that have strong anti-inflammatory properties and may help improve insulin resistance.

14. Garlic

For its tiny size and low calorie count, garlic is incredibly nutritious.

One clove (3 grams) of raw garlic, which is roughly 4 calories, contains

Manganese: 2% of the Daily Value (DV)
Vitamin B6: 2% of the DV
Vitamin C: 1% of the DV
Selenium: 1% of the DV
Fiber: 0.06 grams

Research indicates that garlic contributes to improved blood glucose management and can help regulate cholesterol.

Although many studies that determine garlic is a proven healthy option for people living with diabetes include abnormal dietary amounts of garlic, the meta-analysis cited above only included servings from .05–1.5 grams.

For context, one clove of garlic is around 3 grams.

Research also indicates that garlic can help reduce blood pressure and regulate cholesterol levels.

In one study, people with high blood pressure that wasn’t well managed who took aged garlic for 12 weeks averaged a 10-point decrease in blood pressure.

Summary:
Garlic helps lower blood sugar, inflammation, LDL cholesterol and blood pressure in people with diabetes.

15. Squash

Squash, which has many varieties, is one of the healthiest vegetables around.

The dense, filling food is fairly low in calories and has a low glycemic index.

Winter varieties have a hard shell and include acorn, pumpkin, and butternut.

Summer squash has a soft peel that can be eaten. The most common types are zucchini and Italian squash.

Like most vegetables, squash contains beneficial antioxidants. Squash also has less sugar than sweet potatoes, making it a great alternative.

Research shows that pumpkin polysaccharides improved insulin tolerance and decreased levels of serum glucose in rats

Research also indicates that pumpkin seeds can help with glycemic management.

Although there’s very little research on humans, a small study in humans found that squash decreased high blood glucose levels quickly and effectively in people with diabetes who were critically ill .

More studies with humans are needed to confirm the health benefits of squash.

But the health benefits of squash make it a great addition to any meal.

Summary:
Summer and winter squash contain beneficial antioxidants and may help lower blood sugar.

16. Shirataki Noodles

Shirataki noodles are wonderful for diabetes and weight management.

These noodles are high in the fiber glucomannan, which is extracted from konjac root.

This plant is grown in Japan and processed into the shape of noodles or rice known as shirataki.

Glucomannan is a type of viscous fiber, which helps you feel full and satisfied .

What’s more, it’s been shown to reduce blood sugar levels after eating and improve heart disease risk factors in people with diabetes and metabolic syndrome.

In one study, glucomannan significantly reduced levels of fasting blood glucose, serum insulin, and cholesterol in rats with diabetes.

A 3.5-ounce (100-gram) serving of shirataki noodles also contains just 3 grams of digestible carbs and just 10 calories per serving.

However, these noodles are typically packaged with a liquid that has a fishy odor, and you need to rinse them very well before use.

Then, to ensure a noodle-like texture, cook the noodles for several minutes in a skillet over high heat without added fat.

Summary:
The glucomannan in shirataki noodles promotes feelings of fullness and can improve blood sugar management and cholesterol levels.

WHOs response

Nutrition

Defining success in nutritional programmes

Factors influencing success

Community- and Facility-based Programs

Prevalence and consequences of malnutrition

WHOs response-

Nutrition for Health and Development

Protein: It’s Importance

Functions

Recommended Dietary Allowance of Proteins

Micronutrients: The Protective Foods

Importance of Vitamin A

Vitamin C

Iron

Iodine

Adolescent Growth Spurt

Growth, Development & Nutrition

Why do we need energy?

Energy-Rich Food

Fat: Human Health

Recommended Dietary Allowance

Obesity and Nutrition

Causes

How to reduce weight?

Nutrition during Pregnancy

Dietary requirements of pregnant women

Do’s and don’ts during pregnancy

Nutrition facts

Milk proteins

Casein

Whey protein

Milk fat

Carbs

Vitamins and minerals

Sometimes fortified with vitamin D

Milk hormones

Health benefits of milk

Bone health and osteoporosis

Blood pressure

Possible adverse effects

Lactose intolerance

Milk allergy

Acne

Milk and cancer

Processing methods

Pasteurization

Homogenization

Raw vs. pasteurized milk

Grading of coffee beans

Quality of Green Coffee is based on the odor and taste assays as well as on the size, shape, colours, hardness and cross-section of the beans.

The plantation grades of cured coffee are:1. Pea Berry (oval shaped beans)2. O or A (first size in flats – bold, heavy and well formed)3. B (slightly smaller than O or A)4. C (slightly smaller than B)5. Triage (pale, discolored beans)

Ingredients and their uses

Microwaving

Type # 1. Eggs Based on Quantity of Yolk:

Type # 2. Eggs Based on Distribution of Yolk in Cytoplasm:

utritive value of eggs

Nutritive value of egg white and egg yolk

Biological Value of eggs

Health benefits

How to tell if an egg is fresh?

How to store eggs?

Tips on cooking eggs

WHO’s response

Nutrition for Health and Development

Eating Disorders and Addiction: Why We Continue to Engage in Self-Destructive Behaviors

The Relationship Between Alcohol and Eating Disorders

Anorexia Nervosa and Alcohol Use Disorder

Bulimia Nervosa and Alcohol Use Disorder

Binge Eating Disorder and Alcohol Use Disorder

Treatment for Addiction to Alcohol and Eating Disorders

Immune deficiencies

Hereditary and congenital deficiencies

Deficiencies caused by infection

Deficiencies caused by drug therapy

Nutrition and Immunity

What Is Our Immune System?

Other conditions that trigger an immune response

What factors can depress our immune system?

Does an Immune-Boosting Diet Exist?

The plantation grades of cured coffee are:
1. Pea Berry (oval shaped beans)
2. O or A (first size in flats – bold, heavy and well formed)
3. B (slightly smaller than O or A)
4. C (slightly smaller than B)
5. Triage (pale, discolored beans)