EAT RIGHT

Most nutrients don’t work on their own. They interact- sometimes working together and at other times hindering each other. Combining foods can increase their nutritive value which is very good for health. Foods that don’t complement each other when eaten can cause digestive discomfort such as bloating , flatulence and even an upset stomach. 

It is therefore important to plan your meals and eat the right combination of foods.

Common foods such as rice and dal/ rajma and rice are good combinations because rice is deficient in lysine and dal in methionine – both of which are essential amino acids – and when eaten together, provide complete protein.

Green tea has an antioxidant that helps strengthen the immune system, and has weight loss and anti-ageing properties.A little lemon juice reduces the breakdown of the antioxidant in the digestive tract thereby making it more effective. 

Iron and Vit. C: VitC enhances the retention of iron from what we eat.  Iron is essential for healthy red blood cells, helps improve oxygen supply to the brain and the muscles. Poha which contains iron is usually eaten with a squeeze of lime.

Calcium  and Vit D : Calcium makes healthy bones, teeth,muscles and  nerve function. However it is better retained in the intestines and deposited in the bones in the presence of Vit D. Omlette with a glass of milk, a tuna sandwich of wholegrain bread and a bowl of fruityoghurt , grilled salmon and sautéed broccoli .

Sodium and potassium: We usually consume a lot more sodium/ salt than is needed in the body. Excess sodium can result in high blood pressure that increases the chance of heart attack or stroke. Potassium encourages the kidneys to excrete sodium. Many studies have shown the connection between high potassium intake and lower blood pressure. Eating fruits and vegetables increases potassium while eating less of breads,cookies ,salty food, pizzas, burgers and ready to eat meals decreases the sodium in the diet.

Vit B12 and folate:  Vitamin B12 helps the body to retain folate and the two together support cell division and replication which allows the body to replace cells that die. This is important during growth in childhood and in adults. Good source of B12 include meat, eggs, and milk. Folate – leafy green vegs, beans and legumes. Fortified breakfast cereals have both. A deficiency in either or both can cause macrocytic anaemia. Lactation and alcoholism can also reduce the levels of folate.

VitK is important in blood clotting and bone formation. It is a fat soluble vitamin and so needs some fat for its retention . Fat is important for maintaining body temperature, regulating hormones, protecting vital organs and including small amounts of fat – mono and poly unsaturated fats in the diet  will help retain fat soluble vitamins ADEK in the diet.

Spinach, broccoli, lettuce, brussel sproutsare good sources of VitK and can be tossed in olive oil and garnished with walnut and almonds.

The anticancer compounds in cauliflower and cabbage are better retained in the presence of mustard from mustard sauce.

The truth about fats: bad and good

The body needs fat. It’s a major energy source and also helps you absorb certain vitamins and nutrients. Only some fats are bad for you: saturated fats and trans fatty acids, or trans fats. These bad fats raise your chances of developing heart disease by increasing two of its main risk factors: LDL cholesterol and triglycerides.

Unsaturated fats are good for you . There are two types of unsaturated fats: polyunsaturated fats and monounsaturated fats. These good fats can help lower LDL, prevent abnormal heart rhythms, and prevent heart disease.

Bad fat

Saturated fats and trans fats are both solid at room temperature, for example butter, shortening, or the marbleized fat in meat. They are also found in whole milk, cream, palm oil and coconut oil. These fats increase total cholesterol, in particular LDL cholesterol, the destructive type that encourages the formation of blockages in the coronary arteries.

Saturated fats. Not all saturated fats are equally bad for the health. The saturated fat found in butter, whole milk, cheese, and other dairy products increases LDL levels the most, followed by the saturated fat in beef. However, the saturated fat found in pure dark chocolate, is more like unsaturated fat in that it lowers LDL levels. 

Trans fats (partially hydrogenated oils). These fats occur naturally in meat, but their main dietary source is packaged baked products such as cookies, cakes, breads, and crackers, as well as fast foods and some dairy products. Trans fats such as shortening and margarine were artificially created in the laboratory to provide cheap alternatives to butter. Trans fats are even worse than saturated fats. Not only do they increase your LDL cholesterol, but they also reduce the good HDL cholesterol. 

There is no safe level of trans fats.

Good fats:

Good fats come mainly from vegetable and fish products. They are liquid, not solid. There are two main types of beneficial fats: polyunsaturated and monounsaturated.

Polyunsaturated fats. Corn oil is a common example. Polyunsaturated fats are required for normal body functions, but your body can’t manufacture them and so must get them from food. Polyunsaturated fats help build cell membranes, the exterior casing of each cell, and the sheaths surrounding nerves. They’re vital to blood clotting, muscle contraction and relaxation, and inflammation. Some studies suggest these fats may also protect against Type 2 diabetes, Alzheimer’s disease, and age-related brain decline. They reduce LDL more than they lower HDL, thus improving your cholesterol profile. Even better, they also lower triglycerides. 

There are two types of polyunsaturated fats: omega-3  fatty acids and omega-6  fatty acids.The human body needs omega 3 and omega 6 fatty acids in the diet because it can’t produce them. The only source is food. 

Linoleic acid  (LA ) is an Omega-6 fatty acid that is found in plant oils such as corn oil,unhydrogenated soybean oil, and sunflower oil, safflower oil as well as from nuts and seeds. The American Heart Association recommends that at least 5% to 10% of food calories come from omega-6 fatty acids.

Alpha linolenicacid ,(ALA) is an Omega-3 fatty acid that come primarily from fatty fish such as salmon, mackerel, and tuna, as well as from walnuts and flaxseed in lesser amounts.

Research has shown that omega-3 fatty acids help prevent and even treat heart disease and stroke. Evidence also suggests they have similar benefits against autoimmune diseases such as lupus, eczema, and rheumatoid arthritis. 

Monounsaturated fats. These fats should be used as much as possible along with polyunsaturated fats to replace the bad saturated fats and trans fats. Good sources of monounsaturated fats are olive oil, peanut oil, canola oil, avocados, and most nuts.

THE CRUX OF THE MATTER IS THAT “GOOD FATS” ARE AN INTEGRAL PART OF HEART-HEALTHY DIETS, ESPECIALLY WHEN THEY REPLACE SATURATED AND TRANS FATS IN OUR DIETS. 

A few  simple changes in using fats in our diet can provide considerable health benefits.

Replace Butter and Cream with Unsaturated Oils

Saturated fats, which are mostly found in animal sources, raise LDL, the form of cholesterol that clogs arteries. Unsaturated fats from vegetable oils, nuts, and fish can help lower cholesterol levels.  

Sautéing in canola or other vegetable oil instead of butter

Drizzling olive oil over vegetables

Dipping bread in olive oil instead of spreading it with butter

Using non-hydrogenated margarine in place of butter

Making cream sauces with low-fat yogurt

Using oil-based salad dressings instead creamy dressings

Add Nuts to the Menu

Nuts are a rich source of omega-3 and omega-6 fatty acids. Nuts make a satisfying and convenient snack, and are also a great addition to meals.

Stir-fries with cashews or almonds

Salads topped with walnuts

Eat Fish for Health

Fish is rich in two forms of omega-3 fatty acids. Growing evidence shows that these two forms are particularly important for lowering inflammation and protecting against heart disease. 

Use Other Sources of Omega-3 fatty acids

If you don’t eat fish, flaxseed oil, for example, contains about 55% omega-3 fats. Canola oil has about 10%. Soybean oil has about 7% omega-3 fats. Walnuts and leafy green vegetables are also good sources of omega-3 fatty acids.