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Both prescription and over-the-counter medications can affect the way your body uses nutrients in food. In addition, certain foods or nutrients in food can affect the action of medications.

A drug-nutrient interaction is the effect of a medication on food or a nutrient in food. Medications interact with foods and nutrients in several ways. Medications can decrease appetite or change the way a nutrient is absorbed, metabolized, or excreted.
A food-drug interaction is the effect of food or a nutrient in food on a medication. Dietary nutrients can affect medications by altering their absorption or metabolism. The food you eat could make the medications you take work faster, slower, or even prevent them from working at all.

Such interactions raise concerns that medications may lead to nutritional deficiencies or that your diet may change how a medication works. This does not mean that if you are taking a medication you need to use a vitamin and or mineral supplement. There is little chance that taking a medication for a short time, such as a ten-day treatment, will affect your nutritional status. However, use of some medications for months or years may affect your nutritional health.

Children, older adults, pregnant women, people who are poorly nourished, and people with a chronic disease are at greater risk of medications affecting their nutritional health. Changing the diet to include more foods rich in vitamins and minerals is preferred to taking vitamin or mineral supplements. In fact, vitamin and/or mineral supplements taken in excess can affect how a medication works.

Nutrition can affect the body’s response to drugs; conversely, drugs can affect the body’s nutrition.

Foods can enhance, delay, or decrease drug absorption. Foods impair absorption of many antibiotics. They can alter metabolism of drugs; eg, high-protein diets can accelerate metabolism of certain drugs by stimulating cytochrome P-450. Eating grapefruit can inhibit cytochrome P-450 34A, slowing metabolism of some drugs (eg, amiodarone, carbamazepine, cyclosporine, certain calcium channel blockers). Diets that alter the bacterial flora may markedly affect the overall metabolism of certain drugs.

Some foods affect the body’s response to drugs. For example, tyramine, a component of cheese and a potent vasoconstrictor, can cause hypertensive crisis in some patients who take monoamine oxidase inhibitors and eat cheese.

Nutritional deficiencies can affect drug absorption and metabolism. Severe energy and protein deficiencies reduce enzyme tissue concentrations and may impair the response to drugs by reducing absorption or protein binding and causing liver dysfunction. Changes in the gastrointestinal tract can impair absorption and affect the response to a drug. Deficiency of calcium, magnesium, or zinc may impair drug metabolism. Vitamin C deficiency decreases activity of drug-metabolizing enzymes, especially in older people.

Many drugs affect appetite, food absorption, and tissue metabolism. Some drugs (eg, metoclopramide) increase gastrointestinal motility, decreasing food absorption. Other drugs (eg, opioids, anticholinergics) decrease gastrointestinal motility. Some drugs are better tolerated if taken with food. Table Effects of Some Drugs on Appetite, Food Absorption, and Metabolism

Certain drugs affect mineral metabolism. Certain antibiotics (eg, tetracyclines) reduce iron absorption, as can certain foods (eg, vegetables, tea, bran). Table Possible Effects of Drugs on Mineral Metabolism

Certain drugs affect vitamin absorption or metabolism.

Drug-Nutrient Interactions

Medications, both prescription and over-the-counter, can affect how the body uses nutrients. For individuals taking medications for long periods of time drug-nutrient interactions may lead to vitamin or mineral deficiencies.

• Medications can decrease appetite or cause nausea, vomiting, an unpleasant taste, or dry mouth. This can affect nutritional health by causing poor food intake.
  Example: Appetite suppressants are medications that directly affect food intake by depressing appetite.
  Example: Several cancer medications and treatments may cause nausea, vomiting, sore, or dry mouth resulting in poor food intake.
• Medications can decrease nutrient absorption.
  Example: Laxatives can decrease the absorption of many vitamins and minerals. Laxatives cause food to move rapidly through the body causing poor nutrient absorption.
  Example: Some anticonvulsants can decrease folate absorption.
• Medications can slow down nutrient production.
  Example: Vitamin K is produced by bacteria in the intestines. Antibiotics kill harmful bacteria, but they can also kill helpful bacteria, including bacteria that produce vitamin K in the intestine.
• Medications can interfere with the body’s ability to metabolize nutrients.
  Example: Some anticonvulsants alter the activity of liver enzymes, causing increase metabolism of folate, vitamin D and vitamin K.
• Medications can increase the loss of a nutrient.
  Example: Diuretics remove excess fluid from the body. Some diuretics may also increase loss of potassium along with fluids. Potassium is very important in proper functioning of the heart and other muscles.

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Food-Drug Interactions

Food and nutrients can also alter a medication’s effectiveness in many ways.

• Food can increase or decrease the absorption of a drug. Absorbing less than the intended dose may decrease the effect of the drug. Absorbing more than the intended dose increases the chance for an overdose effect.
  Example: Dietary calcium can bind to the antibiotic tetracycline. As a result the body does not absorb the amount of antibiotic intended.
  Example: Drugs are absorbed more quickly into the body when the stomach is empty. Having food in the stomach will slow down a medication’s absorption. Sometimes a medication should be taken with food. Other medications should be taken on an empty stomach, one hour before or two hours after eating. It is important to read the directions to see if a medication should be taken with or without food.
• Foods or nutrients may interfere with a drug’s metabolism or a drug’s action in the body.
  Example: Aged and fermented foods contain a chemical called tyramine that interacts with a medication, monoamine oxidase inhibitor. This interaction can result in dangerously high blood pressure.
  Example: Vitamin K can decrease the effectiveness of certain anticoagulant medications.
• Foods or nutrients may be needed for the removal of a medication from the body.
  Example: Liver enzymes prepare medications for removal from the body. These enzymes require nutrients to work properly. If required nutrients are not present, medications may stay active in the body longer than they are supposed to.

Alcohol

Alcohol and medications do not mix well. Alcohol can adversely affect medications as well as nutrients. Alcohol can slow down the body’s metabolism. As a result medications can stay active in the body longer than they were supposed to. In some cases, mixing alcohol and medications can be fatal. A rule of thumb is to avoid alcoholic beverages when taking prescription or over-the-counter medications.

Nutrient Supplements

Nutrient supplements themselves can result in drug-nutrient interactions. In excessive amounts, vitamins and minerals act like drugs instead of nutrients. Nutrients in excessive amounts may interact with other nutrients or may even be toxic.

Large amounts of zinc can interfere with copper and iron absorption. Similarly, large amounts of iron can interfere with zinc absorption.

The Importance of Following Directions

It is important to follow the directions on how to take a medication. Many people do not take prescription or over-the-counter medications properly. Following the directions on how to take a medication can affect how or if a medication works.

How to Lower the Risk of Drug-Nutrient Interactions

• Eat a healthy diet following the recommended servings from the USDA MyPlate Plan.
• Follow directions on how to take medication (prescription and over-the-counter).
• Read warning labels on both prescription and over-the-counter medications.
• Do not share medications with others or take other peoples’ medications.
• Do not take over-the-counter medications frequently on your own.
• Tell your physician about everything you are taking, including over-the-counter medications, alcohol, and herbal products.
• Tell your physician and pharmacist about any new or intensified symptoms that develop when taking a medication.
• Keep a list of all medications (prescription and over-the-counter) that you use.
• If you have questions, ask your pharmacist, physician, or dietitian for answers.

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A diet adaptation is when a person changes their diet. This includes modifying the diet because of a medical condition or in preparation for a procedure or surgery. This is most often necessary for certain medical procedures. For example, a doctor may have a patient start a clear liquid diet before a colonoscopy, which is a procedure that looks inside the colon using a camera called a colonoscope.

Types of Diet Adaptations

A clear liquid diet is a diet that consists only of clear liquids and leaves no undigested residue in the intestinal tract. Doctors may also start patients on this diet after surgeries or if a patient has digestive issues like nausea or diarrhea. Patients cannot stay on this diet for more than a few days because it does not meet caloric or nutritional needs. On a clear liquid diet, a patient is allowed to consume the following:

• Water
• Fruit juice without pulp
• Fruit flavored drinks, such as punch or lemonade
• Sodas (including dark colored soda)
• Plain tea or coffee
• Vegetable juices
• Broths
• Sports drinks
• Gelatin
• Honey or sugar
• Hard candies
• Ice pops (without dairy or pieces of fruit)

A full liquid diet is similar to a clear liquid diet, but less restrictive. On a full liquid diet, a patient can have any food or drink that is a liquid at room temperature. This means that, in addition to everything on the clear liquid diet, a person can also eat:

• Milks, including cow’s, and alternative milk options ,such as almond or soy
• Pureed soups
• Ice cream
• Yogurt without fruit
• Cooked cereals thinned with milk or water
• Eggs as a soft custard
• Pudding
• Syrup
• Melted cheese

This diet is used as a middle step between a clear liquid diet and a soft diet. After certain surgeries or procedures, some patients will need to slowly add foods back into their diet. A full liquid diet is useful in this situation because it allows the patient more options, calories and protein without over-working the patient’s digestive system.

A soft diet is a low residue and low fiber diet consisting of only soft, easily-digestible foods. Patients on this diet have many more food options than on liquid diets. In addition to foods allowed on the liquid diets, patients are also able to eat:

• Soft-cooked or creamed vegetables, such as mashed potatoes or creamed corn
• Peeled, soft fruits, such as pears or peaches
• Melons
• Pastas
• Rice with sauces or gravy
• Breads
• Beans
• Eggs
• Soft meats, such as meatloaf or fish
• Cakes
• Cream pies
• Custards
• Smoothies

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There are two types of soft diets: A mechanical soft diet is designed for people who have difficulty ingesting food, such as elderly people with dysphagia, or difficulty swallowing. Cancer patients who have mouth tenderness can benefit from a mechanical soft diet.

A gastrointestinal (GI) soft diet is for people who are transitioning from a liquid diet to a regular diet. This may be necessary for patients recovering from major surgeries or who suffer GI conditions such as diverticulitis, ulcerative colitis or irritable bowel syndrome. A GI soft diet focuses more on ways to reduce irritation and inflammation to allow the GI tract to heal. Because of this, some foods that are known to cause irritation may not be allowed, such as tomato products, spicy foods or foods high in fat. The soft diet provides enough calories, protein and nutritional needs so patients can remain on this diet long term if needed.

Main Purpose of Therapeutic Diets:

The main purposes of therapeutic diet is:

a. To maintain good nutritional status.

b. To correct the deficiencies which has occurred.

c. To provide rest to the body or to certain part of the body for the metabolism of nutrients.

d. To bring about changes in weight where ever necessary.

e. Education of the patient regarding the need for adherence to prescribed diet.

Therapeutic nutrition begins with the normal diet which are planned to restore good nutrition a sick person.

Advantages of Therapeutic Diets:

The advantages of normal utilisation of normal diet as the basis for therapeutic diet are:

1. It emphasizes on the psychologic and social needs of those who are sick and the well.

2. Food preparation is simplified when the modification is based on the family pattern and the number of items to be cooked is less.

Factors to be Considered in Planning Therapeutic Diets:

The normal diet may be modified:

a. To provide change in consistency as in fluid and soft diet

b. To increase or decrease the energy needs

c. To increase or decrease one or more amounts of nutrients, e.g. in case of high protein diets or sodium and potassium restricted diets, restricted fat diet, etc.

d. To increase or decrease bulk [high or low fibre] diets

e. To include or exclude certain allergic foods

f. To modify the intervals of feeds [like in tube feeds etc]

The planning of therapeutic diet implied the ability to adopt the principle of normal nutrition to give the adequacy, economy and palatability of the food. The diet planned should be described according to the likes of patients. Care should be taken to modified depending upon the nature of the diseases.

A complete dietary history serves as the basis for planning diet for an individual. The dietary history will reveal the patient’s past eating habits with respect to dietary adequacy, likes and dislikes meal hours, when and where, financial condition, etc. One should not anticipate quick results in therapeutic diets as the regular dietary pattern would take some time to change.

Before prescribing the diet, one should collect information on (a) socioeconomic history, (b) Medical history, and (c) Dietary history.

Socioeconomic History:

Occupation — Type of job, Time spent at work place, Travel item to & fro of the work place, Family relationship.

Residence — Own/Rented.

Extracurricular activity.

Religious belief regarding food.

Medical History:

Present illness, Weight, Appetite, Digestion, Elimination, Handicap pertaining to feeding.

Drugs taking/ taken.

Dietary History:

Meals — Where eaten, when, with whom.

Meals skipped — Which, How often.

Food preparation — By whom and the facilities available.

Meals away from home – Canteen, Cafeteria, restaurant school lunch etc.

Snacks – How often, type, quantity food likes and Dislike.

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Preschoolers are active, spirited tykes. And while they’re generally adorable and fun, it’s perfectly normal for 3, 4, and 5-year-olds to be opinionated — especially about eating.

Here’s some advice from the experts on how to avoid preschool food fights.

Preschool-age children (ages 3 to 5) are still developing their eating habits and need encouragement to eat healthy meals and snacks. These children are eager to learn. They will often imitate eating behaviors of adults. They need supervision at mealtime as they are still working on chewing and swallowing skills.

These are some helpful mealtime hints for preschool-age children:

• Make meals, give regularly scheduled snacks, and limit unplanned eating.
• Discourage poor behavior at mealtime. Focus on eating, not playing with food, or playing at the dinner table.
• Running or playing while eating can cause a child to choke. Have your child sit when eating.
• Keep offering a variety of foods. Have the attitude that, sooner or later, your child will learn to eat almost all foods.
• Make mealtime as pleasant as possible. Don’t put pressure on your child to eat. Don’t force your child to “clean” his or her plate. This may lead to overeating, which can cause your child to gain too much weight. Children will be hungry at mealtime if snacks have been limited during the day.
• Provide examples of healthy eating habits. Preschoolers copy what they see their parents doing. If you have unhealthy eating habits, your child will not learn to eat healthy.

What’s On the Menu?

“Preschoolers can eat what the rest of the family eats,” says Melinda Johnson, MS, RD, a pediatric nutrition expert and spokesperson for the American Dietetic Association. That’s provided family meals feature a variety of healthy foods, in moderation.

Depending on their age, an active preschooler’s energy needs rival those of some grown women. While there’s no need to track a youngster’s calorie consumption, it is important to make calories count.

A young child’s eating plan should consist mostly of healthy foods, such as lean meats, poultry, seafood, eggs, and legumes; whole grains, such as whole-wheat bread and cereals; at least two servings of dairy foods daily; and fresh or lightly processed fruits and vegetables.

There is room for treats, but it’s limited, says Kathy Mitchell, MD, a practicing pediatrician at Harvard Vanguard Medical Associates in Watertown, Mass.

“Keep junk foods like cookies and candy out of the house to reduce temptation,” she advises. “But don’t go overboard. Kids can become intensely attracted to forbidden foods.”

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Make Time for Meals

Regular family meals provide opportunities for good nutrition, and much more. Dining together encourages proper table manners and fosters language development and conversational skills. When you minimize distractions by turning off the TV and turning on the answering machine, you show your child that mealtime is reserved for savoring healthy food and nurturing meaningful relationships.

While the ritual of regular meals is comforting to kids, dining with preschoolers can be chaotic and messy. Expect spills and some sloppy eating as your youngster hones their self-feeding skills. Refrain from being a “clean freak” to minimize mealtime stress.

Healthy food choices

The MyPlate icon is a guideline to help you and your child eat a healthy diet. MyPlate can help you and your child eat a variety of foods while encouraging the right amount of calories and fat.

The USDA and the U.S. Department of Health and Human Services have prepared food plates to help parents select foods for children age 2 and older.

The MyPlate icon is divided into 5 food group categories, emphasizing the nutritional intake of the following:

• Grains. Foods that are made from wheat, rice, oats, cornmeal, barley, or another cereal grain are grain products. Examples include whole-wheat, brown rice, and oatmeal. Aim for mostly whole-grains.
• Vegetables. Vary your vegetables. Choose a variety of colorful vegetables. These can include dark green, red, and orange vegetables, legumes (peas and beans), and starchy vegetables.
• Fruits. Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut up, or pureed. The American Academy of Pediatrics recommends no more than 4 ounces of juice per day for children 1 to 3 years of age, and 4 to 6 ounces per day for children 4 to 6 years of age.
• Dairy. Milk products and many foods made from milk are considered part of this food group. Focus on fat-free or low-fat products, as well as those that are high in calcium.
• Protein. Go lean on protein. Choose low-fat or lean meats and poultry. Vary your protein routine. Choose more fish, nuts, seeds, peas, and beans.

Oils are not a food group, yet some, like nut oils, have essential nutrients and can be included in the diet. Animal fats, which are solid fats, should be avoided.

Encourage exercise and everyday physical activity with a healthy dietary plan.

Nutrition and activity tips

Here are some tips to follow:

• Try to control when and where food is eaten by your children by providing regular daily meal times. Include social interaction and demonstrate healthy eating behaviors.
• Involve children in the choosing and preparing of foods. Teach them to make healthy choices by helping them to pick foods nutritious based.
• Select foods with these nutrients when possible: calcium, magnesium, potassium, and fiber. 
• Most Americans need to cut the number of calories they consume. When it comes to weight control, calories do count. Controlling portion sizes and eating nonprocessed foods helps limit calorie intake and increase nutrients.
• Parents are encouraged to provide recommended serving sizes for children.
• Parents are encouraged to limit children’s screen time to less than 2 hours daily. Instead, encourage activities with that call for more movement.
• Children and adolescents need at least 60 minutes of moderate to vigorous physical activity on most days for good health and fitness and for healthy weight during growth.
• To prevent dehydration, encourage children to drink fluid regularly during physical activity and drink several glasses of water or other fluid after the physical activity is completed.

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Your baby is about to go through an amazing growth spurt. In their first year, babies triple their birth weight. To grow that much, they need a lot of nutrients — more than at any other time in their life.

Experts say breast milk is the best source of nutrition for babies during the first 6 months, but formula can be a good alternative.

Nutrition and Your Growing Baby

Some of the nutrients babies need to grow and stay healthy include:

Calcium . Helps build strong bones and teeth.

Fat. Creates energy, helps the brain develop, keeps skin and hair healthy, and protects against infections.

Folate. Helps cells divide.

Iron. Builds blood cells, and helps the brain develop. Breast-fed babies should receive iron supplements.

Protein and carbohydrates. They provide energy and fuel growth.

Zinc. Helps the cells grow and repair themselves

Your baby also needs vitamins such as:

• Vitamin A. Keeps skin, hair, vision, and the immune system healthy.
• Vitamin B1 (thiamine). Helps the body turn food into energy.
• Vitamin B2 (riboflavin). Helps the body turn food into energy, and protects cells from damage.
• Vitamin B3 (niacin). Helps the body turn food into energy and use fats and protein.
• Vitamin B6. Keeps the brain and immune system healthy.
• Vitamin B12. Keeps nerve and blood cells healthy, and makes DNA — the genetic material in every cell.
• Vitamin C. Protects against infections, builds bones and muscles, and helps wounds heal.
• Vitamin D. Helps the body absorb calcium from food, and keeps bones and teeth healthy. Breast-fed babies may need a D supplement.
• Vitamin E. Protects cells from damage, and strengthens the immune system.
• Vitamin K. Helps the blood to clot.

Nutrients in Formula

Most infant formulas today are made from cow’s milk. They are fortified to make them as close to breast milk as possible, and to give babies all the nutrients they need to grow and be healthy.

Most cow’s milk formulas contain:

• Carbohydrates, in the form of the milk sugar “lactose”
• Iron
• Protein
• Minerals, such as calcium and zinc
• Vitamins, including A, C, D, E, and the B vitamins

Some formulas add other nutrients to make them even more like breast milk, such as:

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Essential fatty acids. ARA and DHA are fatty acids that are important for the baby’s brain and vision.

They’re naturally found in breast milk when the mother includes them in their own diet. Many formulas add them. Yet there’s not a lot of evidence that formulas supplemented with fatty acids offer kids any real advantages as they grow.

Nucleotides. These building blocks of RNA and DNA are also found in breast milk and added to some formulas.

They are thought to boost the baby’s immune system and help the digestive organs develop.

Prebiotics and probiotics. Probiotics are “good” bacteria that might help protect against the “bad” types of bacteria that cause infection. Prebiotics promote the growth of these good bacteria in the gut.

Formula that’s supplemented with probiotics may prevent babies from getting the skin condition eczema, but it doesn’t seem to help with diarrhea or colic.

Babies Who Need Special Nutrition

Babies who were born early (before 37 weeks) or at a low birth weight (less than 5 pounds, 8 ounces) need special nutrition to help them catch up on growth. Breast-fed babies may get a fortifier added to the milk, which contains:

• Extra calories
• Extra fat
• Protein
• Vitamins
• Minerals

Babies who can’t breast-feed will need a special formula made for preterm babies. These formulas are higher in calories. They also contain extra protein, vitamins, and minerals.

What to Avoid

One thing you don’t want to give your baby during the first 12 months is whole cow’s milk. It doesn’t have enough iron, vitamin E, and essential fatty acids for your baby. Also, it contains too much protein, sodium, and potassium for your child’s body to absorb and can cause harm. Wait to introduce cow’s milk until your baby is 1 year old.

You also don’t want to give your baby soy milk or homemade formula. These substitutes may not have the balance of nutrition baby needs right now.

response of WHO

Proper infant nutrition is fundamental to a child’s continued health, from birth through adulthood. Correct feeding in the first three years of life is particularly important due to its role in lowering morbidity and mortality, reducing the risk of chronic disease throughout their life span, and promoting regular mental and physical development.

Although every infant and child has the right to good nutrition under the Convention on the Rights of the Child, in many countries less than a fourth of infants have access to the required dietary diversity and feeding frequency. Inappropriate feeding practices contribute up to a third of all cases of child malnutrition. This is compounded by the proliferation of processed foods like infant formula and products rich in salt, free sugars and trans fats. This causes an increase in poor diets, obesity and a marked reduction in the number of mothers breastfeeding their babies. Breastfeeding has been shown to be of critical importance to a child’s development, including increased IQ, school performance and higher income in adult life.

WHO continues to work with Member States and partners to promote proper infant and child nutrition, including breastfeeding information campaigns and efforts to prevent malnutrition at the local, national, and international levels. 

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During the first six months after delivery, the baby is fed only on breast milk, and the baby depends on the mother for all nutrient requirements. Eating a healthy diet while you are breastfeeding is important because what you eat determines the energy, protein, nutrient and vitamin content of your breast milk. Additionally, some minerals and vitamins are required for body processes such as healing wounds quickly (e.g. vitamin C and zinc). Nutritional demands during lactation are high and can have a negative impact on both you and your infant if they are not met. Your daily diet will be adequate provided that your food selection and preparation is appropriate.

Energy and nutrient requirements during breastfeeding

Nutritional needs during breastfeeding are increased in response to breast milk production. They must meet the requirements of both baby and mother.

Energy

An additional 500 kcal for the first six months, and 400 kcal during the next six months, are required for a lactating mother. This can be met by eating, for example, an extra 6-8 slices of bread per day. Simply eating more of the usual balanced diet should allow you to meet the higher energy demand while you breastfeed. On average, 100 ml of human milk gives 70 kcal of energy. During the first six months after delivery, 750 ml of breast milk is produced daily. If the extra demand for energy is not met from dietary sources, then your reserved fat stores will be used instead.

Protein

The increase in protein requirements during lactation are minimal compared to that of energy. However, if your energy intake is low, protein will be used for energy production. The additional protein requirements during lactation can be met by consuming protein rich foods (e.g. one egg or 25 g of cheese or 175 g of milk). If you do not have a high enough protein intake, then the proportion of casein in your milk may be reduced. Casein protein is an important component of your milk, and helps to provide your baby with calcium and phosphate. It also forms a clot in the stomach that allows more efficient nutrition. Insulin resistance is modulated by protein quality, rather than quantity. Proteins derived from fish might have the most desirable effects on insulin sensitivity.

Other nutrients

Your intake of some nutrients (e.g. vitamins C, A, thiamine, riboflavin, B6, B12, iodine and selenium) is reflected in your breast milk composition. Newborn babies have very little amounts of these particular nutrients, and so they rely on breast milk for an adequate supply. Good sources of iodine are seafood and iodised salt. On the other hand, nutrients in your breast milk such as zinc, iron, folic acid, vitamin D, calcium, and copper are not affected by what you eat. The levels of these nutrients in human milk are constant, despite variations in the mother’s diet or body stores. Dietary and supplemental intake of these nutrients during lactation will benefit you more than your baby.

Calcium is essential during lactation because it is required for milk production. An intake of 1000 mg calcium per day is required during the first six months after delivery. 500 ml of milk or milk products per day must be taken in addition to eating calcium rich foods, such as green leafy vegetables and fish. However, some fish can contain high levels of harmful substances such as mercury. Since mercury occurs naturally in the environment all fish contain some amount of this element. Luckily, fish taken from Australian waters generally contain very low levels of mercury but breastfeeding women still need to be aware of the potential for this toxic element to be passed to their baby through their milk.

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Comparison of nutrient requirements in pregnancy and lactation

The table below shows the daily requirements of some important nutrients in pregnancy and lactation. The data shown is for women between 19 and 30 years of age. Some variations in daily requirements may be seen outside of that age bracket. During breastfeeding, more energy and vitamin A are required compared to during pregnancy. Additional increases in calcium during pregnancy and lactation are not needed in women whose usual diet is rich in dairy products and other good sources of calcium.

Nutrient	Normal recommended intake	Recommended intake during pregnancy	Recommended intake during lactation
Energy (kcal)	2,000	2,450	2,500
Protein (g)	46	71	71
Vitamin A (μg)	700	770	1,300
Iron (mg)	18	27	9
Folic acid (μg)	400	600	500
Iodine (μg)	150	220	290
Calcium (mg)	1,000	1,000	1,000
Zinc (mg)	8	11	12
Vitamin B12 (μg)	2.4	2.6	2.8

Nutrient supplementation during breastfeeding

A single dose of 200,000 IU should be taken no later than eight weeks after delivery. In countries like Australia where the prevalence of anaemia is less than 40%, iron and folic acid supplementation during lactation may not be necessary, provided adequate amounts of these nutrients are obtained from the diet.

Things to avoid during breastfeeding

• Minimize caffeine intake.
• Be careful with drugs.
• Alcohol and smoking should be avoided. They can make your baby feel sleepy, nervous and irritable.
• Resist the temptation of losing weight through diet or medication.

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There’s no magic formula for a healthy pregnancy diet. In fact, during pregnancy the basic principles of healthy eating remain the same — get plenty of fruits, vegetables, whole grains, lean protein and healthy fats. However, a few nutrients in a pregnancy diet deserve special attention. Here’s what tops the list.

As you probably know, your body goes through lots of physical and hormonal changes during pregnancy. To fuel yourself and your growing baby, you’ll need to make great food choices from a variety of sources.

Eating a healthy, balanced diet will help you feel good and provide everything you and your baby need. The food you eat is your baby’s main source of nourishment, so it’s critical to get all of the nutrients you need.

The good thing? All of these nutrition guidelines aren’t that hard to follow and provide some delicious options. Even with cravings (hot sauce on peanut butter, anyone?) you can craft up a healthy menu in no time.

Increased nutrients

No surprise here: Your body has increased nutritional needs during pregnancy — you’re feeding a whole new person! Although the old adage of “eating for two” isn’t entirely correct, you do require more micronutrients and macronutrients to support you and your baby.

Micronutrients are dietary components, such as vitamins and minerals, that are only required in relatively small amounts.

Macronutrients are nutrients that provide calories, or energy. We’re talking carbohydrates, proteins, and fats. You’ll need to eat more of each type of nutrient during pregnancy.

Here are some general guidelines on a few important nutrients that will need to be adjusted based on your needs:

Nutrient	Daily requirements for pregnant women
calcium	1200 milligrams (mg)
folate	600–800 micrograms (mcg)
iron	27 mg
protein	70–100 grams (g) per day, increasing each trimester

Most pregnant people can meet these increased nutritional needs by choosing a diet that includes a variety of healthy foods such as:

• protein
• complex carbohydrates
• healthy types of fat like omega-3s
• vitamins and minerals

Folate and folic acid — Prevent birth defects

Folate is a B vitamin that helps prevent neural tube defects, serious abnormalities of the brain and spinal cord. The synthetic form of folate found in supplements and fortified foods is known as folic acid. Folic acid supplementation has been shown to decrease the risk of premature birth.

How much you need: 400 to 1,000 micrograms a day of folate or folic acid before conception and throughout pregnancy

Good sources: Fortified cereals are great sources of folic acid. Leafy green vegetables, citrus fruits, and dried beans and peas are good sources of naturally occurring folate.

Food	Serving size	Folate or folic acid content
Cereal	3/4 cup (15 to 60 g) ready-to-eat cereal	100 to 700 mcg — choose a cereal that’s 50 to 100 percent fortified
Spinach	1/2 cup (95 g) boiled spinach	131 mcg
Beans	1/2 cup (89 g) boiled Great Northern beans	90 mcg
Asparagus	4 boiled spears (60 g)	89 mcg
Oranges	1 small orange (96 g)	29 mcg
Peanuts	1 ounce (28 g) dry roasted	27 mcg
Source: USDA National Nutrient Database for Standard Reference, Release 28

In addition to making healthy food choices, taking a daily prenatal vitamin — ideally starting three months before conception — can help ensure you’re getting enough of this essential nutrient. All women who might become pregnant should take a daily vitamin supplement containing folic acid.

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Calcium — Strengthen bones

You and your baby need calcium for strong bones and teeth. Calcium also helps your circulatory, muscular and nervous systems run normally.

How much you need: 1,000 milligrams a day; pregnant teenagers need 1,300 milligrams a day

Good sources: Dairy products are the best absorbed sources of calcium. Nondairy sources include broccoli and kale. Many fruit juices and breakfast cereals are fortified with calcium, too.

Food	Serving size	Calcium content
Cereal	1 cup (20 to 60 g) calcium-fortified ready-to-eat cereal	100 to 1,000 mg
Juice	1 cup (237 mL) calcium-fortified orange juice	349 mg
Milk	1 cup (237 mL) skim milk	299 mg
Yogurt	6 oz. (170 g) low-fat fruit yogurt with low-calorie sweetener	258 mg
Cheese	1 oz. (28 g) part-skim mozzarella cheese	222 mg
Salmon	3 oz. (85 g) canned pink salmon with bones	181 mg
Spinach	1/2 cup (95 g) boiled spinach	123 mg
Source: USDA National Nutrient Database for Standard Reference, Release 28

Vitamin D — Promote bone strength

Vitamin D also helps build your baby’s bones and teeth.

How much you need: 600 international units (IU) a day

Good sources: Fatty fish, such as salmon, is a great source of vitamin D. Other options include fortified milk and orange juice.

Food	Serving size	Vitamin D content
Fish	3 oz. (85 g) cooked sockeye salmon	570 IU
Milk	1 cup (237 mL) skim milk with added vitamin D	115 IU
Juice	8 oz. (237 mL) calcium- and vitamin D-fortified orange juice	100 IU
Eggs	1 large hard-boiled egg (50 g)	44 IU
Source: USDA National Nutrient Database for Standard Reference, Release 28

Protein — Promote growth

Protein is crucial for your baby’s growth throughout pregnancy.

How much you need: 71 grams a day

Good sources: Lean meat, poultry, fish and eggs are great sources of protein. Other options include beans and peas, nuts, seeds and soy products.

Food	Serving size	Protein content
Cottage cheese	1 cup (226 g) low-fat, 1% milk cottage cheese	28 g
Poultry	3 oz. (86 g) boneless, skinless grilled chicken breast	26 g
Fish	3 oz. (85 g) canned pink salmon with bones	17 g
Lentils	1/2 cup (99 g) boiled lentils	9 g
Milk	1 cup (237 mL) skim milk	8 g
Peanut butter	2 T (32 g) peanut butter	7 g
Eggs	1 large hard-boiled egg (50 g)	6 g
Source: USDA National Nutrient Database for Standard Reference, Release 28

Iron — Prevent iron deficiency anemia

Your body uses iron to make hemoglobin, a protein in the red blood cells that carries oxygen to your tissues. During pregnancy, you need double the amount of iron that nonpregnant women need. Your body needs this iron to make more blood to supply oxygen to your baby.

If you don’t have enough iron stores or get enough iron during pregnancy, you could develop iron deficiency anemia. You might become fatigued. Severe iron deficiency anemia during pregnancy also increases your risk of premature birth, having a low birth weight baby and postpartum depression.

How much you need: 27 milligrams a day

Good sources: Lean red meat, poultry and fish are good sources of iron. Other options include iron-fortified breakfast cereals, beans and vegetables.

Food	Serving size	Iron content
Cereal	1/2 cup (40 g) quick oats fortified with iron	20 mg
Meat	3 oz. (85 g) roasted lean beef tenderloin	3 mg
Spinach	1/2 cup (90 g) boiled spinach	3 mg
Beans	1/2 cup (88.5 g) boiled kidney beans	2 mg
Poultry	3 oz. (85 g) roasted dark turkey	1 mg
Source: USDA National Nutrient Database for Standard Reference, Release 28

Prenatal vitamins typically contain iron. In some cases, your health care provider might recommend a separate iron supplement.

The iron from animal products, such as meat, is most easily absorbed. To enhance the absorption of iron from plant sources and supplements, pair them with a food or drink high in vitamin C — such as orange juice, tomato juice or strawberries. If you take iron supplements with orange juice, avoid the calcium-fortified variety. Although calcium is an essential nutrient during pregnancy, calcium can decrease iron absorption.

Other considerations

Other nutrients are necessary to keep you thriving during your pregnancy like choline, salt, and B vitamins.

Aside from eating well, it’s important to drink at least eight glasses of water each day and to take prenatal vitamins. It’s difficult to obtain sufficient amounts of certain nutrients, including folate, iron, and choline, from food alone.

Make sure to speak with your doctor about which prenatal vitamins you should take.

Supplements — Ask your health care provider

Even if you eat a healthy diet, you can miss out on key nutrients. Taking a daily prenatal vitamin — ideally starting at least three months before conception — can help fill any gaps. Your health care provider might recommend special supplements if you follow a strict vegetarian diet or have a chronic health condition. If you’re considering taking an herbal supplement during pregnancy, consult your health care provider first, as some herbal supplements might be harmful to your pregnancy.

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Introduction to nutrition for children in primary school

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Maintaining a balanced diet and regular exercise is important for all individuals, especially school-aged children (6-12 years). These children are required to eat a variety of foods from each food group to ensure optimal intake of all vitamins and minerals. At the same time, they may face new challenges regarding food choices and habits. Decisions about what to eat are partly determined by what is provided in school, at home, the influences from friends at school, and the media, especially television.

Poor nutrition compromises both the quality of life of school-aged children but also their potential to benefit from education. Attaining optimal nutrition involves eating three meals a day and two nutritious snacks, as well as limiting the intake of high sugar and high fat foods. Consuming generous amounts of fruits, vegetables, lean meats and low fat dairy products, including three servings of milk, cheese or yoghurt to meet their calcium requirement, can also prevent many medical problems. This includes becoming overweight, developing weak bones, and developing diabetes.

Adequate nutrition of school aged children will also ensure they grow to their full potential, and provide the stepping stones to a healthy life.

Essential nutrients for the school-aged child

School-aged children grow significantly, but at slower rate, whilst being very physically active in general. As a result, their nutritional needs are high and critical. Additionally, genetic background, gender, body size and shape are all important determinants of nutrient requirements. A recent review of research on the effects of deficiencies in zinc, iodine, iron and folate on the cognitive development of school-aged children showed that nutrition has an impact on children’s ability to think. For example, deficiencies in iron and zinc have been associated with impairment of neuropsychological function, retardation of growth and development, reduced immunity and increased vulnerability to infectious diseases. The essential nutrients for optimal health are:

Energy

Carbohydrates and fats provide energy for growth and physical activity. During periods of rapid growth, appetites increase and children tend to eat constantly. When growth slows, appetites diminish and children eat less at meal times. The brain needs energy to function properly and hence the supply of glucose is relevant and critical. Cognitively demanding tasks, such as schoolwork, require regular supplies of glucose to the brain in order to enhance cognitive functioning and improves memory and mood.

Protein

Protein builds, maintains and repairs body tissue. It is especially important for growth. It’s important that parents encourage children to eat two to three servings of protein daily. Good sources of protein for children include meat, fish, poultry, milk and other dairy.

Essential fatty acids

Deficiency of unsaturated fatty acids may have a negative impact school performance. In a randomised controlled trial, six months of treatment with fatty acid supplements among 102 dyslexic school aged children significantly improved reading age on standardised tests of single word reading. Dyslexia and Dyspraxia are associated with difficulties with spelling, handwriting and written expression.

Calcium

Calcium is important in building strong bones and teeth. Bone density suffers when calcium needs are not met during childhood years. Osteoporosis, a weakened bone disease affects a significant proportion of adults. This begins in childhood if diets are not providing adequate calcium-rich foods. Milk and dairy products and from some dark green, leafy vegetables are good sources of calcium.

Iron

Children need iron because of rapidly expanding blood volume during growth. Meats, fish, poultry, and enriched breads and cereals are the best sources of dietary iron.

What Are the Benefits of Children Eating Snacks During School?

Healthy snacks are an essential part of a growing child’s diet. Childhood is a critical time for growth and development, and snacks provide important nutrients that your child needs between meals. During the week, this means children should have a nutritious midmorning and midafternoon snack at school to meet the nutrient demands of their growing bodies and brains. Learn about the benefits of healthy snacks at school and how to pack nutritious snacks your child will enjoy.

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Provides Needed Nutrients

Children have higher nutrient demands than adults, to support their healthy bone growth and brain development. The absence of snacks at school or choosing unhealthy items to snack on can have a major impact on various aspects of your child’s health. Children need a steady supply of nutrients to fuel their bodies and brains so that they grow and develop properly. It’s recommended that children have at least two nutritious snacks each day. Be aware that most schools sell snacks and beverages, but these items may not supply the nutrients your child needs. Check your state’s regulations and school snack policies.

Supports Academic Success

When it comes to snacking at school, you may want to consider having your child skip the vending machine unless it offers healthy snacks like fruit. Nutrition and academic performance are linked. Healthy snacking provides your child’s brain with the nutrients it needs, and missing out on healthy snacks can negatively affect school performance.

Children who snack on healthy foods like fruit perform better in school, according to a study published in the journal Medicine in 2016. On the flip side, children who snack on sugary foods, sugar-sweetened beverages and other unhealthy foods like instant noodles and fast food don’t perform as well academically. This study suggests that healthy eating and snack habits support academic success.

Boosts Well-Being

Healthy snacking contributes to your child’s emotional and physical well-being, and this is another area where fruit wins out. Snacking on fruit lowers anxiety, boosts mood and lowers emotional distress, say researchers of a study appearing in the 2014 edition of the journal Frontiers in Nutrition. Unsurprisingly, scientists found that snacking on potato chips increases fatigue, poor mood states and cognitive difficulties. This means healthy snacking is not only important for your child’s physical health, but emotional health as well.

Healthy Snack Ideas

Well-timed snacks help control your child’s hunger, supply fuel and boost nutrition. When the selection is left up to children, they often choose sweet, less healthy snacks to munch on during school time. Make snacks at home to take to school as the best way to manage the snacks your child eats while away from home.

Some nutritious and delicious snack ideas include sliced apples with almond butter, cinnamon and sliced dates; Greek yogurt with fresh berries and a sprinkle of your child’s favorite nuts; homemade granola bars and parfait cups with layers of yogurt, granola, berries and nuts. These yummy snacks will keep your child satisfied at school and contribute to overall nutrition.

Points to be considered in planning a packed lunch.

• Some amount of good quality protein like milk or milk product like curd or panner would improve  vegetable protein . It can also be a combination of vegetables protein like cereals and pulses can be given for better utilisation.addition of egg also improve the quality of protein besides meting many protective nutrient needs.
• Inclusion of one serving of green leafy vegetables would take care of one third requirements of mainly vitamins and minerals
• Preferably the packed lunch should consist of all five food groups, through the number of dishes may be less
• The school lunch should meet one third daily requirement in calories, protein and other nutrients of the child, to boost concentration and energy for the rest of the school day
• To make the food appetizing, foods like whole fruit or butter milk in a bottle or chips in a polythene bag can be taken
• Monotony should be avoided in packed lunch.There should be variety
• It is sensible to have a different food in packed lunch than what one had for breakfast
• The food should have a different food in packed lunch than what one had for breakfast
• Containers should be clean and dried before packing the food.

Packing lunch for the child does not guarantee that he consume it.Suggetions that encourages the child to eat

• Involve the child in planning ,preparing or packing the lunch box
• Make the lunch simple .most children eat lunch quickly so that they can spend more time socializing or playing with friends
• Send easy to open package ,cut up fruits and vegetables ,rolled chapattis with stuffing or sandwiches
• Send small portions which he can complete during lunch period

Suggested packed lunches

• Vegetable pulao,boiled egg ,tomato raita and orange fruit
• Methi paratha,pyaj paratha ,missi roti,carrot paratha,mix veg paratha with tomato chutney
• Cheese sandwich or paneer sandwiches,guava
• Stuffed idli with potato with coconut chutney
• Namkeen vernicelli and cocnut barfi
• Bread butter with jam/cheese/egg and groung nut chikki
• Veg poha and besan laddo
• Sabudana khidri or sabudana wada and banana
• Besan chila with tomato chutney and rassogullah or khoya bharfi

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Eating healthy is an important part of a healthy lifestyle and is something that should be taught at a young age. The following are some general guidelines for helping your adolescent eat healthy. It is important to discuss your adolescent’s diet with his or her health care provider before making any dietary changes or placing your adolescent on a diet. Discuss the following healthy eating recommendations with your adolescent to ensure he or she is following a healthy eating plan:

• Eat 3 meals a day, with healthy snacks.
• Increase fiber in the diet and decrease the use of salt.
• Drink water. Try to avoid drinks that are high in sugar. Fruit juice can have a lot of calories, so limit your adolescent’s intake. Whole fruit is always a better choice. 
• Eat balanced meals.
• When cooking for your adolescent, try to bake or broil instead of fry.
• Make sure your adolescent watches (and decreases, if necessary) his or her sugar intake.
• Eat fruit or vegetables for a snack.
• Decrease the use of butter and heavy gravies.
• Eat more chicken and fish. Limit red meat intake, and choose lean cuts when possible. 

Making healthy food choices

The MyPlate icon is a guideline to help you and your adolescent eat a healthy diet. MyPlate can help you and your adolescent eat a variety of foods while encouraging the right amount of calories and fat.

The USDA and the U.S. Department of Health and Human Services have prepared the following food plate to guide parents in selecting foods for children age 2 and older.

The MyPlate icon is divided into 5 food group categories, emphasizing the nutritional intake of the following:

• Grains. Foods that are made from wheat, rice, oats, cornmeal, barley, or another cereal grain are grain products. Examples include whole wheat, brown rice, and oatmeal.
• Vegetables. Vary your vegetables. Choose a variety of vegetables, including dark green, red, and orange vegetables, legumes (peas and beans), and starchy vegetables.
• Fruits. Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut up, or pureed.
• Dairy. Milk products and many foods made from milk are considered part of this food group. Focus on fat-free or low-fat products, as well as those that are high in calcium.
• Protein. Go lean on protein. Choose low-fat or lean meats and poultry. Vary your protein routine—choose more fish, nuts, seeds, peas, and beans.

Oils are not a food group, yet some, such as nut oils, contain essential nutrients and can be included in the diet. Others, such as animal fats, are solid and should be avoided.

Exercise and everyday physical activity should also be included with a healthy dietary plan.

Nutrition and activity tips

• Try to control when and where your child eats by providing regular daily meal times with social interaction and demonstration of healthy eating behaviors.
• Involve children in the selection and preparation of foods and teach them to make healthy choices by providing opportunities to select foods based on their nutritional value.
• For children in general who eat a typical American diet, reported dietary intakes of the following are low enough to be of concern by the USDA: calcium, magnesium, potassium, and fiber. Select foods with these nutrients when possible.
• Most Americans need to reduce the amount of calories they consume. When it comes to weight control, calories do count. Controlling portion sizes and eating nonprocessed foods helps limit calorie intake and increase nutrients.
• Parents are encouraged to provide recommended serving sizes for children.
• Parents are encouraged to limit children’s video, television watching, and computer use to less than 2 hours daily and replace the sedentary activities with activities that require more movement.
• Children and adolescents need at least 60 minutes of moderate to vigorous physical activity on most days for maintenance of good health and fitness and for healthy weight during growth.
• To prevent dehydration, encourage children to drink fluid regularly during physical activity and drink several glasses of water or other fluid after the physical activity is completed.

Children and teens need the right fuel for growing, learning and developing. This means your kids need foods and beverages with plenty of nutrients and not too many calories, fats or sugars —providing a strong foundation for a healthy life.

The secret to feeding a healthy family is to serve delicious nutrient-rich foods at every meal and snack. When children fill up on the right stuff — high quality nutrition for their bodies and brains — they will naturally have less room for nutrient-poor choices (soft drinks, chips, candy, desserts).

Here are some quick and easy ways to serve children high-octane choices from every food group, morning, noon and night.

Whole-Grain Foods with Carbohydrates, Fiber, B-Vitamins and More

Whole grains pack a lot of nutritional value, and their carbohydrate provides fuel for young bodies to grow and keep active. In recent years, there has been an explosion of new grain products on grocery shelves. With so many options, it’s hard to know which ones to pick. Choose items that list whole grains as the first ingredient on the label. Give kids whole-grain cereals for breakfast, kid-friendly “white” whole-wheat bread for sandwiches, crunchy whole-grain crackers for snacks and whole-grain pastas for dinner. To add variety, try quick-fix whole grains such as quinoa, whole-wheat couscous and quick-cooking brown rice on their own or mixed with other foods.

Fruits and Vegetables with Vitamins A and C, Potassium and Fiber

You can’t go wrong with fruits and vegetables: fresh, frozen, canned, dried and 100% juice.

For kids and adults alike, eating more fruits and vegetables at every meal is important for health. At breakfast, enjoy fresh or frozen berries on cereal or in a smoothie, slices of melon or a glass of 100% orange juice; at lunch, serve crunchy baby carrots or sliced apples; for dinner, put brightly colored vegetables (broccoli, corn, sliced peppers, frozen peas or leafy green salad) at the center of every plate. Juice is a delicious way to get valuable nutrients; but it can’t replace eating whole fruits and vegetables, so get at least half of fruit choices from whole fruit.

Low-fat Dairy Foods with Protein, Calcium, Potassium, Magnesium and Phosphorus

The nutrients in this group are important for kids, but most young people in America are not getting enough calcium or potassium. Fortunately, it’s easy to consume the three daily dairy servings to get the nutrients that children and teens need. There are many nutrient-rich, low-fat dairy products to choose from: an 8-ounce glass of low-fat milk with breakfast, lunch and dinner; fat-free or low-fat yogurt parfaits for breakfast or an after-school snack; or string cheese for an on-the-go energy snack. Non-dairy sources of these nutrients include fortified soy milk, soy yogurt and calcium-set tofu.

Lean Meat, Poultry, Fish, Eggs, Beans or Nuts with Protein, Iron, Zinc and B-Vitamins

Whether it’s growing muscles or active brains, these nutrients are crucial for children. Getting enough protein at every meal and snack helps with extending satiety (feeling comfortably satisfied after eating).

While most kids eat plenty of protein at lunch and dinner, they don’t necessarily get their protein fix with breakfast or snacks. Start their day with eggs, bean burritos or last night’s leftovers. For snacks, provide nuts, peanut butter or other nut butters, hummus or other bean dips with raw veggies, sliced lean turkey.

1. Major determinants of food choice

The key driver for eating is of course hunger but what we choose to eat is not determined solely by physiological or nutritional needs. Some of the other factors that influence food choice include:

• Biological determinants such as hunger, appetite, and taste
• Economic determinants such as cost, income, availability
• Physical determinants such as access, education, skills (e.g. cooking) and time
• Social determinants such as culture, family, peers and meal patterns
• Psychological determinants such as mood, stress and guilt
• Attitudes, beliefs and knowledge about food

The complexity of food choice is obvious from the list above, which is in itself not exhaustive. Food choice factors also vary according to life stage and the power of one factor will vary from one individual or group of people to the next. Thus, one type of intervention to modify food choice behaviour will not suit all population groups. Rather, interventions need to be geared towards different groups of the population with consideration to the many factors influencing their decisions on food choice.

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1.1 Biological determinants of food choice

Hunger and satiety

Our physiological needs provide the basic determinants of food choice. Humans need energy and nutrients in order to survive and will respond to the feelings of hunger and satiety (satisfaction of appetite, state of no hunger between two eating occasions). The central nervous system is involved in controlling the balance between hunger, appetite stimulation and food intake.

The macro-nutrients i.e. carbohydrates, proteins and fats generate satiety signals of varying strength. The balance of evidence suggests that fat has the lowest satiating power, carbohydrates have an intermediate effect and protein has been found to be the most satiating.

The energy density of diets has been shown to exert potent effects on satiety; low energy density diets generate greater satiety than high energy density diets. The high energy density of high-fat and/or high-sugar foods can also lead to ‘passive overconsumption’, where excess energy is ingested unintentionally and without the consumption of additional bulk.

An important satiety signal may be the volume of food or portion size consumed. Many people are unaware of what constitutes appropriate portion sizes and thus inadvertently consume excess energy.

Palatability

Palatability is proportional to the pleasure someone experiences when eating a particular food. It is dependent on the sensory properties of the food such as taste, smell, texture and appearance. Sweet and high-fat foods have an undeniable sensory appeal. It is not surprising then that food is not solely regarded as a source of nourishment but is often consumed for the pleasure value it imparts.

The influence of palatability on appetite and food intake in humans has been investigated in several studies. There is an increase in food intake as palatability increases, but the effect of palatability on appetite in the period following consumption is unclear. Increasing food variety can also increase food and energy intake and in the short term alter energy balance. However, effects on long-term energy regulation are unknown.

Sensory aspects

‘Taste’ is consistently reported as a major influence on food behaviour. In reality ‘taste’ is the sum of all sensory stimulation that is produced by the ingestion of a food. This includes not only taste per se but also smell, appearance and texture of food. These sensory aspects are thought to influence, in particular, spontaneous food choice.

From an early age, taste and familiarity influence behaviour towards food. A liking for sweetness and a dislike for bitterness are considered innate human traits, present from birth. Taste preferences and food aversions develop through experiences and are influenced by our attitudes, beliefs and expectations.

1.2 Economic and physical determinants of food choice

Cost and accessibility

There is no doubt that the cost of food is a primary determinant of food choice. Whether cost is prohibitive depends fundamentally on a person’s income and socio-economic status. Low-income groups have a greater tendency to consume unbalanced diets and in particular have low intakes of fruit and vegetables. However, access to more money does not automatically equate to a better quality diet but the range of foods from which one can choose should increase.

Accessibility to shops is another important physical factor influencing food choice, which is dependent on resources such as transport and geographical location. Healthy food tends to be more expensive when available within towns and cities compared to supermarkets on the outskirts. However, improving access alone does not increase purchase of additional fruit and vegetables, which are still regarded as prohibitively expensive.

Education and Knowledge

Studies indicate that the level of education can influence dietary behaviour during adulthood. In contrast, nutrition knowledge and good dietary habits are not strongly correlated. This is because knowledge about health does not lead to direct action when individuals are unsure how to apply their knowledge. Furthermore, information disseminated on nutrition comes from a variety of sources and is viewed as conflicting or is mistrusted, which discourages motivation to change. Thus, it is important to convey accurate and consistent messages through various media, on food packages and of course via health professionals.

1.3 Social determinants of food choice

Influence of social class

What people eat is formed and constrained by circumstances that are essentially social and cultural. Population studies show there are clear differences in social classes with regard to food and nutrient intakes. Poor diets can result in under- (micronutrients deficiency) and over-nutrition (energy over consumption resulting in overweight and obesity); problems that face different sectors of society, requiring different levels of expertise and methods of intervention.

Cultural influences

Cultural influences lead to the difference in the habitual consumption of certain foods and in traditions of preparation, and in certain cases can lead to restrictions such as exclusion of meat and milk from the diet. Cultural influences are however amenable to change: when moving to a new country individuals often adopt particular food habits of the local culture.

Social context

Social influences on food intake refer to the impact that one or more persons have on the eating behaviour of others, either direct (buying food) or indirect (learn from peer’s behaviour), either conscious (transfer of beliefs) or subconscious. Even when eating alone, food choice is influenced by social factors because attitudes and habits develop through the interaction with others. However, quantifying the social influences on food intake is difficult because the influences that people have on the eating behaviour of others are not limited to one type and people are not necessarily aware of the social influences that are exerted on their eating behaviour.

Social support can have a beneficial effect on food choices and healthful dietary change. Social support from within the household and from co-workers was positively associated with improvements in fruit and vegetable consumption and with the preparative stage of improving eating habits, respectively. Social support may enhance health promotion through fostering a sense of group belonging and helping people to be more competent and self-efficacious.

The family is widely recognised as being significant in food decisions. Research shows the shaping of food choices taking place in the home. Because family and friends can be a source of encouragement in making and sustaining dietary change, adopting dietary strategies which are acceptable to them may benefit the individual whilst also having an effect on the eating habits of others.

Social setting

Although the majority of food is eaten in the home, an increasing proportion is eaten outside the home, e.g. in schools, at work and in restaurants. The venue in which food is eaten can affect food choice, particularly in terms of what foods are on offer. The availability of healthy food at home and ‘away from home’ increases the consumption of such foods. However, access to healthy food options is limited in many work/school environments. This is particularly true for those with irregular hours or with particular requirements, e.g. vegetarian. With the majority of adult women and men in employment, the influence of work on health behaviours such as food choices is an important area of investigation.

1.4 Meal patterns

People have many different eating occasions daily, the motivations for which will differ from one occasion to the next. Most studies investigate the factors that influence habitual food choice but it may be useful to investigate what influences food choice at different eating occasions.

The effects of snacking on health have been debated widely. Evidence shows that snacking can have effects on energy and nutrient intakes but not necessarily on body mass index. However, individuals with normal weight or overweight may differ in their coping strategies when snack foods are freely available and also in their compensatory mechanisms at subsequent meals. Moreover, snack composition may be an important aspect in the ability of individuals to adjust intake to meet energy needs.

Helping young adults to choose healthy snack choices poses a challenge to many health professionals. In the home, rather than forbidding unhealthy snacks, a more positive approach may be the introduction of healthy snack options over time. Moreover, healthy food choices outside the home also need to be made more readily available.

1.5 Psychological factors

Stress

Psychological stress is a common feature of modern life and can modify behaviours that affect health, such as physical activity, smoking or food choice.

The influence of stress on food choice is complex not least because of the various types of stress one can experience. The effect of stress on food intake depends on the individual, the stressor and the circumstances. In general, some people eat more and some eat less than normal when experiencing stress.

The proposed mechanisms for stress induced changes in eating and food choice are motivational differences (reduced concern about weight control), physiological (reduced appetite caused by the processes associated with stress) and practical changes in eating opportunities, food availability and meal preparation.

Studies also suggest that if work stress is prolonged or frequent, then adverse dietary changes could result, increasing the possibility of weight gain and consequently cardiovascular risk.

Mood

Hippocrates was the first to suggest the healing power of food, however, it was not until the middle ages that food was considered a tool to modify temperament and mood. Today it is recognised that food influences our mood and that mood has a strong influence over our choice of food.

Interestingly, it appears that the influence of food on mood is related in part to attitudes towards particular foods. The ambivalent relationship with food – wanting to enjoy it but conscious of weight gain is a struggle experienced by many. Dieters, people with high restraint and some women report feeling guilty because of not eating what they think they should. Moreover, attempts to restrict intake of certain foods can increase the desire for these particular foods, leading to what are described as food cravings.

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With the onset of adulthood, good nutrition can help young adults enjoy an active lifestyle. For most people, this is the time when their bodies are in the best condition. The body of an adult does not need to devote its energy and resources to support the rapid growth and development that characterizes youth. However, the choices made during those formative years can have a lasting impact. Eating habits and preferences developed during childhood and adolescence influence health and fitness into adulthood. Some adults have gotten a healthy start and have established a sound diet and regular activity program, which helps them remain in good condition from young adulthood into the later years. Others carry childhood obesity into adulthood, which adversely affects their health. However, it is not too late to change course and develop healthier habits and lifestyle choices. Therefore, adults must monitor their dietary decisions and make sure their caloric intake provides the energy that they require, without going into excess.

Young Adulthood (Ages Nineteen to Thirty): At Your Peak

At this time, growth is completed and people reach their physical peak. Major organs and body systems have fully matured by this stage of the life cycle. For example, the human body reaches maximum cardiac output between ages twenty and thirty. Also, bone and muscle mass are at optimal levels, and physical activity helps to improve muscle strength, endurance, and tone.Elaine U. Polan, RNC, MS and Daphne R. Taylor, RN, MS, Journey Across the Life Span: Human Development and Health Promotion (Philadelphia: F. A. Davis Company, 2003), 192–193. In order to maintain health and fitness at this age, it is important to continue to practice good nutrition. Healthy eating habits promote metabolic functioning, assist repair and regeneration, and prevent the development of chronic conditions. In addition, the goals of a young adult, such as beginning a career or seeking out romantic relationships, can be supported with good habits.

Energy

Young men typically have higher nutrient needs than young women. For ages nineteen to thirty, the energy requirements for women are 1,800 to 2,400 calories, and 2,400 to 3,000 calories for men, depending on activity level. These estimates do not include women who are pregnant or breastfeeding, who require a higher energy intake.

For carbohydrates, the AMDR is 45 to 65 percent of daily calories. All adults, young and old, should eat fewer energy-dense carbohydrates, especially refined, sugar-dense sources, particularly for those who lead a more sedentary lifestyle. The AMDR for protein is 10 to 35 percent of total daily calories, and should include a variety of lean meat and poultry, eggs, beans, peas, nuts, and seeds. The guidelines also recommend that adults eat two 4-ounce servings (or one 8-ounce serving) of seafood per week.

It is also important to replace proteins that are high in trans fats and saturated fat with ones that are lower in solid fats and calories. All adults should limit total fat to 20 to 35 percent of their daily calories and keep saturated fatty acids to less than 10 percent of total calories by replacing them with monounsaturated and polyunsaturated fatty acids. Avoid trans fats by limiting foods that contain synthetic sources, such as partially hydrogenated oils. The AMDR for fiber is 22 to 28 grams per day for women and 28 to 34 grams per day for men. Soluble fiber may help improve cholesterol and blood sugar levels, while insoluble fiber can help prevent constipation.

Tools for Change

A healthy diet of nutrient-rich meals incorporates a variety of whole foods. Whole foods are unprocessed or unrefined, or have been created with as little processing as possible. They do not include a lot of added ingredients, such as sugar, sodium, or fat, and are free of preservatives or other chemicals that are often added to food products. Examples of whole foods with no processing include legumes and fresh fruits and vegetables. Examples of whole foods with minimal processing include whole-grain breads and cereals. Dietitians recommend consuming whole foods for a variety of reasons. Whole foods provide nutrients in their natural state, with all of the vitamins and minerals intact. Food processing can remove some nutrients during manufacturing. Also, diets rich in whole foods contain high concentrations of fiber and antioxidants, and can protect against chronic disease.

Micronutrients

Micronutrient needs in adults differ slightly according to sex. Young men and women who are very athletic and perspire a great deal also require extra sodium, potassium, and magnesium. Males require more of vitamins C and K, along with thiamine, riboflavin, and niacin. Females require extra iron due to menstruation. Therefore, it can be beneficial for some young adults to follow a daily multivitamin regimen to help meet nutrient needs. But as always, it is important to remember “food first, supplements second.” .

Micronutrient Levels during Adulthood

Nutrient	Adult Males	Adult Females
Vitamin A (mcg)	900.0	700.0
Vitamin B6 (mg)	1.3	1.3
Vitamin B12 (mcg)	2.4	2.4
Vitamin C (mg)	90.0	75.0
Vitamin D (mcg)	5.0	5.0
Vitamin E (mg)	15.0	15.0
Vitamin K (mcg)	120.0	90.0
Calcium (mg)	1,000.0	1,000.0
Folate (mcg)	400.0	400.0
Iron (mg)	8.0	18.0
Magnesium (mg)	400.0	310.0
Niacin (B3) (mg)	16.0	14.0
Phosphorus (mg)	700.0	700.0
Riboflavin (B2) (mg)	1.3	1.1
Selenium (mcg)	55.0	55.0
Thiamine (B1) (mg)	1.2	1.1
Zinc (mg)	11.0	8.0

Nutritional Concerns in Young Adulthood

There are a number of intake recommendations for young adults. According to the IOM, an adequate intake (AI) of fluids for men is 3.7 liters per day, from both food and liquids. The AI for women is 2.7 liters per day, from food and liquids.Institute of Medicine. “Dietary Reference Intakes: Water, Potassium, Sodium, Chloride, and Sulfate.”

It is best when fluid intake is from water, instead of sugary beverages, such as soda. Fresh fruits and vegetables, including watermelon and cucumbers, are excellent food sources of fluid.

In addition, young adults should avoid consuming excessive amounts of sodium. The health consequences of high sodium intake include high blood pressure and its complications. Therefore, it is best to limit sodium to less than 2,300 milligrams per day.

Gastrointestinal Integrity

Good nutrition during the young adult years can help to support gastrointestinal integrity and prevent digestive disorders, such as constipation and diarrhea. Dietary fiber helps bind indigestible food together and normalize bowel movements. It also holds more water in the stool to make it softer for those who suffer from constipation. Excellent sources of fiber include oats, barley, rye, wheat, brown rice, celery, carrots, nuts, seeds, dried beans, oranges, and apples. In addition, healthy intestinal microflora can be supported by prebiotics, which stimulate the growth of beneficial bacteria already in the colon and are found in fruits and vegetables, and probiotics, which change or improve the bacterial balance in the gut and are found in yogurt.

Obesity during Adulthood

Obesity remains a major concern into young adulthood. For adults, a BMI above 25 is considered overweight, and a BMI of 30 or higher is obese. By that measurement, about two-thirds of all adults in the United States are overweight or obese, with 35.7 percent considered to be obese.Centers for Disease Control, National Center for Health Statistics. “Prevalence of Obesity in the United States, 2009–2010.”As during childhood and adolescence, physical inactivity and poor dietary choices are major contributors to obesity in adulthood. Solid fats, alcohol, and added sugars (SoFAAS) make up 35 percent of total calories for most people, leading to high levels of saturated fat and cholesterol and insufficient dietary fiber. Therefore, it is important to limit unrefined carbohydrates and processed foods.

How Your Nutritional Needs Change as You Age

Eating healthy becomes especially important as you age.

That’s because aging is linked to a variety of changes, including nutrient deficiencies, decreased quality of life and poor health outcomes.

Luckily, there are things you can do to help prevent deficiencies and other age-related changes. For example, eating nutrient-rich foods and taking the appropriate supplements can help keep you healthy as you age.

This article explains how your nutritional needs change as you age, including how to address them.

How Does Aging Affect Your Nutritional Needs?

Aging is linked to a variety of changes in the body, including muscle loss, thinner skin and less stomach acid.

Some of these changes can make you prone to nutrient deficiencies, while others can affect your senses and quality of life.

For example, studies have estimated that 20% of elderly people have atrophic gastritis, a condition in which chronic inflammation has damaged the cells that produce stomach acid.

Low stomach acid can affect the absorption of nutrients, such as vitamin B12, calcium, iron and magnesium .

Another challenge of aging is a reduced need for calories. Unfortunately, this creates a nutritional dilemma. Older adults need to get just as much, if not more, of some nutrients, all while eating fewer calories.

Fortunately, eating a variety of whole foods and taking a supplement can help you meet your nutrient needs.

Another issue people may experience as they age is a reduction in their body’s ability to recognize vital senses like hunger and thirst .

This could make you prone to dehydration and unintentional weight loss. And the older you get, the harsher these consequences may be.

SUMMARY:

Aging is linked to muscle loss, thinner skin and reduced stomach acid. Your ability to recognize hunger and thirst may also be reduced as you age.

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Needing Fewer Calories, but More Nutrients

A person’s daily calorie needs depend on their height, weight, muscle mass, activity level and several other factors.

Older adults may need fewer calories to maintain their weight, since they tend to move and exercise less and carry less muscle .

If you continue to eat the same number of calories per day as you did when you were younger, you could easily gain extra fat, especially around the belly area

This is especially true in postmenopausal women, as the decline in estrogen levels seen during this time may promote belly fat storage.

However, even though older adults need fewer calories, they need just as high or even higher levels of some nutrients, compared to younger people.

This makes it very important for older people to eat a variety of whole foods, such as fruits, vegetables, fish and lean meats. These healthy staples can help you fight nutrient deficiencies, without expanding your waistline.

Nutrients that become especially important as you age include protein, vitamin D, calcium and vitamin B12.

SUMMARY:

Older adults generally need fewer calories. However, their nutrient needs are just as high or higher than when they were younger. That’s why eating nutrient-rich, whole foods becomes extremely important.

You Can Benefit From More Protein

It’s common to lose muscle and strength as you age.

In fact, the average adult loses 3–8% of their muscle mass each decade after age 30

This loss of muscle mass and strength is known as sarcopenia.

It’s a major cause of weakness, fractures and poor health among the elderly

Eating more protein could help your body maintain muscle and fight sarcopenia .

One study followed 2,066 elderly people over three years. It found those who ate the most protein daily lost 40% less muscle mass than people who ate the least

Also, a review of 20 recent studies in elderly people found that eating more protein or taking protein supplements may slow the rate of muscle loss, increase muscle mass and help build more muscle.

Furthermore, combining a protein-rich diet with resistance exercise seems to be the most effective way to fight sarcopenia .

You can find many simple ways to increase your protein intake.

SUMMARY:

Eating a protein-rich diet could help fight sarcopenia, the age-related loss of muscle and strength. Research shows you may get the most benefits if you combine a protein-rich diet with resistance exercise.

You May Benefit From More Fiber

Constipation is a common health problem among the elderly.

It’s especially common in people over 65, and it’s two to three times more common in women.

That’s because people at this age tend to move less and be more likely to take medications that have constipation as a side effect.

Eating fiber may help relieve constipation. It passes through the gut undigested, helping form stool and promote regular bowel movements.

In an analysis of five studies, scientists found that dietary fiber helped stimulate bowel movements in people with constipation.

Additionally, a high-fiber diet may prevent diverticular disease, a condition in which small pouches form along the colon wall and become infected or inflamed. This condition is especially common among the elderly

Diverticular disease is often viewed as a disease of the Western diet. It’s incredibly common, affecting up to 50% of people over age 50 in Western countries.

Conversely, diverticular disease is almost absent in populations with higher fiber intakes. For example, in Japan and Africa, diverticular disease affects less than 0.2% of people.

You can find a few ways to increase your fiber intake.

SUMMARY:

Bowel-related issues, including constipation and diverticular disease, can occur as you age. You can help protect yourself by increasing your fiber intake.

You Need More Calcium and Vitamin D

Calcium and vitamin D are two of the most important nutrients for bone health.

Calcium helps build and maintain healthy bones, while vitamin D helps the body absorb calcium.

Unfortunately, older adults tend to absorb less calcium from their diets.

Human and animal studies have found that the gut tends to absorb less calcium with age.

However, the reduction in calcium absorption is likely caused by a vitamin D deficiency, since aging can make the body less efficient at producing it

Your body can make vitamin D from the cholesterol in your skin when it is exposed to sunlight. However, aging can make the skin thinner, which reduces its ability to make vitamin D .

Together, these changes could prevent you from getting enough calcium and vitamin D, promoting bone loss and increasing your risk of fractures.

To counter aging’s effects on your vitamin D and calcium levels, it’s necessary to consume more calcium and vitamin D through foods and supplements.

A variety of foods contain calcium, including dairy products and dark green, leafy vegetables. You can find other great sources of calcium.

Meanwhile, vitamin D is found in a variety of fish, such as salmon and herring. You can find other great sources of vitamin D.

Older people can also benefit from taking a vitamin D supplement like cod liver oil.

SUMMARY:

Calcium and vitamin D are important nutrients for maintaining optimal bone health. Your body stands to benefit from getting more calcium and vitamin D as you age.

You May Need More Vitamin B12

Vitamin B12 is a water-soluble vitamin also known as cobalamin.

It’s essential for making red blood cells and maintaining healthy brain function.

Unfortunately, studies estimate that 10–30% of people over age 50 have a reduced ability to absorb vitamin B12 from their diet.

Over time, this could cause a vitamin B12 deficiency.

Vitamin B12 in the diet is bound to proteins in the food you eat. Before your body can use it, stomach acid must help it separate from these food proteins.

Older people are more likely to have conditions that reduce stomach acid production, leading to less vitamin B12 absorption from foods. Atrophic gastritis is one condition that can cause this.

Additionally, older people who follow a vegan or vegetarian diet are less likely to eat rich sources of vitamin B12, since it’s more abundant in animal foods such as eggs, fish, meat and dairy.

For this reason, older people can benefit from taking a vitamin B12 supplement or consuming foods fortified with vitamin B12.

These fortified foods contain crystalline vitamin B12, which is not bound to food proteins. So people who produce less than the normal amount of stomach acid can still absorb it.

SUMMARY:

Aging increases the risk of a vitamin B12 deficiency. Older adults can especially benefit from taking a vitamin B12 supplement or consuming foods fortified with vitamin B12.

Other Nutrients That May Help You as You Age

Several other nutrients may benefit you as you age, including:

• Potassium: A higher potassium intake is associated with a lower risk of high blood pressure, kidney stones, osteoporosis and heart disease, all of which are more common among the elderly .
• Omega-3 fatty acids: Heart disease is the leading cause of death among the elderly. Studies have shown that omega-3 fatty acids can lower heart disease risk factors like high blood pressure and triglycerides.
• Magnesium: Magnesium is an important mineral in the body. Unfortunately, elderly people are at risk of deficiency because of poor intake, medication use and age-related changes in gut function.
• Iron: Deficiency is common in elderly people. This may cause anemia, a condition in which the blood does not supply enough oxygen to the body .

Most of these nutrients can be obtained from a diet rich in fruits, vegetables, fish and lean meats.

However, people who follow a vegetarian or vegan diet could benefit from taking an iron or omega-3 supplement.

Although iron is found in a variety of vegetables, plant sources of iron are not absorbed as well as meat sources of iron. Omega-3 fats are mostly found in fish.

SUMMARY:

Potassium, magnesium, omega-3 fatty acids and iron are other nutrients you can benefit from as you get older.

You Are More Prone to Dehydration

Water makes up about 60% of your body.

It’s important to stay hydrated at any age, since your body constantly loses water, mainly through sweat and urine.

Additionally, aging can make you prone to dehydration.

Your body detects thirst through receptors found in the brain and throughout the body.

However, as you age, these receptors may become less sensitive to water changes, making it harder for them to detect thirst .

Additionally, your kidneys help your body conserve water, but they tend to lose function as you age .

Unfortunately, dehydration comes with harsh consequences for older people.

Long-term dehydration can reduce the fluid in your cells, reducing your ability to absorb medicine, worsening medical conditions and increasing fatigue.

That’s why it’s important to make a conscious effort to drink enough water daily.

If you find drinking water a challenge, try having one to two glasses of water with each meal. Otherwise, try carrying a water bottle as you go about your day.

SUMMARY:

Drinking an adequate amount of water is important as you age, as your body may become less able to recognize the signs of dehydration.

You May Struggle to Eat Enough Food

Another troubling concern for elderly people is decreased appetite.

If this issue isn’t addressed, it can lead to unintended weight loss and nutritional deficiencies. A loss of appetite is also linked to poor health and a higher risk of death.

Factors that could cause older adults to have a poor appetite include changes in hormones, taste and smell, as well as changes in life circumstances.

Studies have found that older people tend to have lower levels of hunger hormones and higher levels of fullness hormones, which means they could get hungry less often and feel fuller more quickly.

In a small study with 11 elderly people and 11 young adults, researchers found that elderly participants had significantly lower levels of the hunger hormone ghrelin before a meal.

Additionally, several studies have found that elderly people have higher levels of the fullness hormones cholecystokinin and leptin .

Aging can also affect your sense of smell and taste, making foods seem less appealing .

Other factors that may cause poor appetite include tooth loss, loneliness, underlying illness and medications that can decrease appetite.

If you find it difficult to eat large meals, try dividing your meals into smaller portions and have them every few hours.

Otherwise, try to establish a habit of eating healthy snacks like almonds, yogurt and boiled eggs, which provide lots of nutrients and a good number of calories.

SUMMARY:

It’s common for elderly people to experience reduced appetite. If this issue isn’t addressed, it can lead to weight loss, nutritional deficiencies and poor health.

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If you’re like many healthy eaters, you like to eat a wide variety of foods to fuel your body and enjoy flavorful meals. Eating different foods can also help you stick a diet so you can lose weight and keep it off. But some ethnic food menus can be hard to navigate if you are unfamiliar with the dishes. For example, Indian food calories may be hard to calculate if you’ve never heard of the ingredients. But that shouldn’t steer you away from enjoying the flavor and nutrition in the cuisine. These are some of the healthiest Indian foods to choose when you dine out or eat at home.

Indian Food Calories and Nutrition

Poha, or flattened rice, is a popular Indian breakfast or brunch dish that you can make at home or order at an Indian restaurant. While there are many variations and ways to prepare poha, almost all of them include potato, onion, and flattened rice. The spicy, fluffy dish is a significant source of carbohydrates and even provides a little bit of protein. Recipes that include peanuts offer more protein.

The following nutrition information is provided by the USDA for one quarter-cup serving (30g) of thick poha.1

• Calories: 100
• Fat: 0g
• Sodium: 20mg
• Carbohydrates: 23g
• Fiber:2g
• Sugars: 0g
• Protein: 2g

Other popular Indian dishes provide more fat. Pakora, for example, is a fried snack, like vegetable fritters. While recipes vary, a single order of vegetable pakora is likely to provide between 125-140 calories and between 6-7 grams of fat.23

5 Best Indian Food Nutrition Choices

Traditional Indian food is full of healthy ingredients. Many healthy Indian dishes include lean protein like chicken or fish and most include diet-friendly high fiber lentils and vegetables. These filling ingredients help you to eat less and still feel full and satisfied.

Another benefit of eating Indian cuisine when you’re on a diet is that it is full of flavor. Some American versions of Indian food include curry, a delicious spice that is often full of heat. The authentic version of curry, called garam masala, is a warm spice mix. Eating hot and spicy foods flavored with these ingredients might also help you to eat less and slim down faster.

So what is the healthiest Indian food to order at your favorite restaurant? Recipes vary from restaurant to restaurant so be sure to ask your waiter for details. Remember that you can order sauces on the side or smaller portions to keep your diet on track.

• Tandoori chicken combines the flavors of yogurt and tandoori masala. Ingredients are baked in a clay oven, also called a tandoor, to get flavorful and satisfying chicken. This dish provides protein without excess fat. You’ll consume about 350 to 400 calories if you eat half of a tandoori chicken.
• Chicken tikka masala is another smart chicken dish. Made with chunks of chicken and curry, the dish is often combined with white rice. You’ll get about 350 calories and 30 grams of protein in one serving. Cut the rice to cut calories and starch.
• Raita is a condiment that will help cool your mouth if the heat of your Indian food gets too intense. The dish is made by combining vegetables, herbs, and fruit with yogurt. A single serving provides about 40 to 60 calories depending on how it is made.
• Roti (also known as chapati) is the best bread choice because it is made from whole wheat, but you might also enjoy naan (a leavened bread made from white flour)  as long as you keep portion size in mind. One seven-inch roti provides about 110 calories and 3 grams of fat.
• Vegetable or meat shish kebabs are a smart choice as a meal because they can be made with little fat. Chicken and veggie kebabs will be lowest in calories if they are made without coconut milk. Lamb and beef kebabs will be higher in fat and calories. Depending on the preparation method, a chicken shish kebab will provide about 100 calories and only about one gram of fat.

You can also cut calories if you cut back on rice when you visit an Indian restaurant. White rice provides about 100 calories per half-cup serving. Order brown rice and you’ll get a few extra calories but you’ll benefit from the fiber provided by this whole grain. For flavoring meats and vegetables, consider using raita (Indian yogurt and cucumber condiment) or kothmmiri chatni (green chutney containing cilantro, ginger, yogurt, and chilies) to avoid using higher-creamed or buttered condiments.

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5 Less Healthy Indian Food Choices

Every cuisine has foods that provide more calories than you need. Indian food is no different. Some traditional Indian foods are fried and may include creamy sauces that are full of fat.

In general, these are dishes you may want to avoid. 

• Samosas are tasty and savory fried triangles that can derail your diet in a heartbeat. They are full of fat, calories , and starch. Just one potato-filled, deep fried samosa provides over 300 calories and 18 grams of fat.
• Chicken korma is made by combining protein (like chicken) with vegetables and cream sauce. The savory dish can provide 800 or more calories depending on the preparation method.
• Pakora is a dish that may sound healthy because it includes vegetables, but they are served with deep-fried dough. There are other dishes, like gobhi matar tamatar (made with cauliflower and tomatoes) that are more healthy if you’re looking for a veggie dish. 
• Any dishes made with coconut milk or cream. Vegetables or chicken dishes made with coconut milk will be higher in calories in fat. For example, a vegetable curry made with coconut milk sounds healthy, but can easily provide nearly 500 calories per serving. Saaq paneer might also look healthy because it is made with spinach or mustard leaves. But it also includes cream and/or cheese and can be quite fatty.Moderation and pairing these dishes with lower calorie items are recommended
• Dishes made with ghee. Ghee is clarified butter. While it is delicious when brushed on naan or used in other traditional dishes, it will boost your fat and calorie count. One tablespoon of ghee provides over 100 calories and 14 grams of fat.

If your favorite Indian food is on this list, consider splitting an order with a friend so you eat less and keep your weight loss program on track. Or take half of your order home for another day.

How to Cook Indian Food at Home

Of course, the healthiest Indian food for any dieter is the food you make at home. When you cook at home, you can control the ingredients and even make a few healthy swaps to keep the calorie count under control. For example, you can use chicken stock in a non-stick pan instead of oil to saute veggies with less fat.

Try this traditional Poha recipe if you’d like to experiment with Indian cooking.

Traditional Poha (makes 4 servings)

• 1.5 cups poha (flattened rice flakes)
• 1 medium potato, diced
• 1 large tomato, diced
• 1 small onion, diced
• 1/4 tablespoon salt
• 1/4 tablespoon cumin seeds
• 1/4 tablespoon mustard
• 1/8 tablespoon turmeric
• 1/8 tablespoon red chili, ground
• 1 1/2 tablespoon vegetable oil

First, heat the vegetable oil on medium-high heat and add and add mustard and cumin seeds. Then saute the onion and potato for about five minutes or until brown. Add the tomato and continue to cook for five minutes. Add turmeric and chili and mix well. Finally, add the poha and blend.

Nutrition facts for this recipe: 206 calories per serving, 3 grams fat, 1 gram saturated fat, 14 milligrams sodium, 40 grams carbohydrate, 2 grams fiber, 4 grams protein.

Remember to eat your healthy Indian food in moderation (just like any food you eat!) and to enjoy your meal with a healthy low-calorie drink, like water.

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