Is your child underweight? Do they fuss to eat healthy food? Here's how you can get him to eat more and eat healthy, without having to force them. Read to know the causes and the solution for underweight issues.
Causes for under nutrition in children
• Pediatrics suggest not to give their children too much of juice as it often contain more sugar and less vitamins than fresh, canned, or frozen fruits. After a period off time juice replaces healthy diet drink like milk and other important food groups .
• Children who are put under low fat diet under the age of 2 with the fear of growing obese also become skinny. Remember fat is not a negative product, it is very important for storing energy, protecting or insulating the body and absorbing fat-soluble vitamins. So make sure to give your child adequate fat products. However know your limits.
• Children who skip breakfast eat less calories. Therefore, prepare ready to eat breakfast like yogurt, fruit bars and milk.
• Fussy eaters
• Weight is influenced by two things, the food we eat and the activity we do. If your child is more active than the food he/she eats, then the child will surely be termed as a underweight within a year. So make sure to give ,more energizing foods like carbohydrates for an over active kid.
Fussy child diet
Most children are fussy eaters. Eating comes last on their list of priorities. Here are few methods that you can follow to help them to regain their eating habits.
• If your children love to eat snacks then give them six small meals than three big meals which they detest. Energizing snacks can contain, a white flour muffin with banana , white bread cases filled with creamed corn and melted cheese, baked potato with broccoli and cheese, frozen yogurt, milky milo, mini pizzas...etc
• The healthiest food is not always the tastiest. If you want your child to eat bitter gourd, serve it as an accompaniment with a dish he/she simply loves.
• Expose your child to various cuisines that includes healthy vegetables. Prepare the one which he loves to eat often.
• Eating food can be made a fun experience. Be creative when preparing food. Involve your kids while making the menu for the dinner or lunch. Cook with them, and credit it as "made by my darling daughter". These few steps help them to gulp little bit extra.
Food guide for underweight
• Grains : provide carbohydrates, the primary source of energy at least 6-11 servings per day.
• Fruit and vegetables : provide vitamins and minerals a good source of fiber which helps reduce cholesterol for healthy skin, hair and vision.
• Milk : Provide calcium for bone growth and maintenance. Serve1 cup of milk or 2 ounces of cheese for 2-3 times a day.
• Fat : Give them meat and if you are a strict vegetarian give your child 1 egg or tbs of peanut butter. These food product provides protein for building muscle and other important functions in the body.
• Do not restrict fat food and sweets as they provide additional calories.
To end with,childhood is a time when eating behavior changes. Provide your child the best food to grow healthy and wise. Remember, being underweight is not the same as being thin or slender. Some children have a naturally slight built and maintain it with a well-balanced diet and physical activity. This is normal and healthy. However, underweight may be a sign of dietary, health, or emotional problems. So, tackle it with fun diet and help your kid grow well.
Tuesday, December 9, 2008
Sunday, December 7, 2008
Fat and Fiber
Fat
Calories/gram: 9
Fats play a vital role in the human body and perform many functions. They are necessary for the absorption and utilization of certain vitamins like A, E, D and K. Fat deposit help to maintain body temperature against outside environmental influences and protects body organs such as the heart and the liver. Fats contain Essential Fatty Acids (EFA) which are essential for maintaining tissues in normal health.
Fats are composed of fatty acids (long carbon/hydrogen chains) bonded to a glycerol; they are typically found as triglycerides (three fatty acids attached to one glycerol backbone). Certain fatty acids are essential. Fats may be classified as saturated or unsaturated. Saturated fats have all of their carbon atoms bonded to hydrogen atoms, whereas unsaturated fats have some of their carbon atoms double-bonded in place of a hydrogen atom. In humans, multiple studies have shown that unsaturated fats are to be preferred for health reasons, particularly mono-unsaturated fats. Saturated fats, typically from animal sources, are next, while 'trans' fats are to be avoided; they have been banned in several locations (eg, New York City). Saturated and trans fats are typically solid at room temperature (such as butter or lard), while unsaturated fats are typically liquids (such as olive oil or flaxseed oil). Unsaturated fats may be further classified as monounsaturated (one double-bond) or polyunsaturated (many double-bonds). Trans fats are saturated fats but are typically created from unsaturated fat by adding the extra hydrogen atoms in an industrial process called hydrogenation; they are also called hydrogenated fat. They are very rare in nature, but have properties useful in the food processing industry
Saturated fats such as cholesterol are found in meat and dairy products, i.e. whole milk, cheese, butter and eggs. Many processed foods have saturated fats added to them and they are widely used in manufacturing. Unsaturated fat are found in vegetable oils like soya bean, mustard, sunflower, ground nut, olive etc and corn, peanuts, seeds, olive, oily fish etc. The fat which should be eaten in excess is the unsaturated variety which is more beneficial. An excess level of saturated fats in the blood tend to raise the level of cholesterol contributing to hardening of the arteries causing strokes and various forms of heart diseases. It is advisable to limit fat intake to no more than 30% of the overall diet. Good sources of essential fatty acids are most vegetables, nuts/seeds and marine oils,[2] including: fish, flax seed oils, soy beans, pumpkin seeds, sunflower seeds, and walnuts.
Fiber
Calories/gram: < 4
Fibre is derived from plants and is found in fruit, green leafy and root vegetables, whole meal flour and bread, bran rich food, brown rice, cereals including oats, beans and pulses. Whole grains, fruits (especially plums, prunes, and figs), and vegetables are rich in dietary fiber. Fibre plays a vital role in the digestive process by softening the bile wastes and speeding up the process of elimination of undigested food thus helping to prevent constipation. The presence of fibre regulates the absorption of fats and glucose into the bloodstream.
A high fibre diet protects against cancer. High fiber food includes wheat bran, kidney beans, potatoes, whole wheat, whole grains, legumes, whole grain bread, prunes etc. Eating beans regularly and brown rice, brown bread etc. instead of white bread and rice can meet the fibre requirements you need. Insufficient consumption of fibre may lead to the development of Colon cancer and increase levels blood cholesterol. Fiber, especially that in whole grains, may help lessen insulin spikes and reduce the risk of diabetes
It is recommended that at least five portions(25gms fibre) of vegetables and fruit should be eaten each day to provide necessary vitamins, minerals and fibre. Increase your fibre intake gradually and as you increase your fibre intake make sure that you increase your fluid intake as well.
Calories/gram: 9
Fats play a vital role in the human body and perform many functions. They are necessary for the absorption and utilization of certain vitamins like A, E, D and K. Fat deposit help to maintain body temperature against outside environmental influences and protects body organs such as the heart and the liver. Fats contain Essential Fatty Acids (EFA) which are essential for maintaining tissues in normal health.
Fats are composed of fatty acids (long carbon/hydrogen chains) bonded to a glycerol; they are typically found as triglycerides (three fatty acids attached to one glycerol backbone). Certain fatty acids are essential. Fats may be classified as saturated or unsaturated. Saturated fats have all of their carbon atoms bonded to hydrogen atoms, whereas unsaturated fats have some of their carbon atoms double-bonded in place of a hydrogen atom. In humans, multiple studies have shown that unsaturated fats are to be preferred for health reasons, particularly mono-unsaturated fats. Saturated fats, typically from animal sources, are next, while 'trans' fats are to be avoided; they have been banned in several locations (eg, New York City). Saturated and trans fats are typically solid at room temperature (such as butter or lard), while unsaturated fats are typically liquids (such as olive oil or flaxseed oil). Unsaturated fats may be further classified as monounsaturated (one double-bond) or polyunsaturated (many double-bonds). Trans fats are saturated fats but are typically created from unsaturated fat by adding the extra hydrogen atoms in an industrial process called hydrogenation; they are also called hydrogenated fat. They are very rare in nature, but have properties useful in the food processing industry
Saturated fats such as cholesterol are found in meat and dairy products, i.e. whole milk, cheese, butter and eggs. Many processed foods have saturated fats added to them and they are widely used in manufacturing. Unsaturated fat are found in vegetable oils like soya bean, mustard, sunflower, ground nut, olive etc and corn, peanuts, seeds, olive, oily fish etc. The fat which should be eaten in excess is the unsaturated variety which is more beneficial. An excess level of saturated fats in the blood tend to raise the level of cholesterol contributing to hardening of the arteries causing strokes and various forms of heart diseases. It is advisable to limit fat intake to no more than 30% of the overall diet. Good sources of essential fatty acids are most vegetables, nuts/seeds and marine oils,[2] including: fish, flax seed oils, soy beans, pumpkin seeds, sunflower seeds, and walnuts.
Fiber
Calories/gram: < 4
Fibre is derived from plants and is found in fruit, green leafy and root vegetables, whole meal flour and bread, bran rich food, brown rice, cereals including oats, beans and pulses. Whole grains, fruits (especially plums, prunes, and figs), and vegetables are rich in dietary fiber. Fibre plays a vital role in the digestive process by softening the bile wastes and speeding up the process of elimination of undigested food thus helping to prevent constipation. The presence of fibre regulates the absorption of fats and glucose into the bloodstream.
A high fibre diet protects against cancer. High fiber food includes wheat bran, kidney beans, potatoes, whole wheat, whole grains, legumes, whole grain bread, prunes etc. Eating beans regularly and brown rice, brown bread etc. instead of white bread and rice can meet the fibre requirements you need. Insufficient consumption of fibre may lead to the development of Colon cancer and increase levels blood cholesterol. Fiber, especially that in whole grains, may help lessen insulin spikes and reduce the risk of diabetes
It is recommended that at least five portions(25gms fibre) of vegetables and fruit should be eaten each day to provide necessary vitamins, minerals and fibre. Increase your fibre intake gradually and as you increase your fibre intake make sure that you increase your fluid intake as well.
Friday, December 5, 2008
Carbohydrates and Proteins
Carbohydrates
Calories/gram: 4
Carbohydrates may be classified as monosaccharides, disaccharides, or polysaccharides by the number of monomer (sugar) units they contain. They are found in large proportion in foods such as rice, noodles, bread and other grain-based products. Monosaccharides contain 1 sugar unit, disaccharides contain 2, and polysaccharides contain 3 or more. Polysaccharides are often referred to as complex carbohydrates because they are long chains of sugar units, whereas monosaccharides and disaccharides are simpler. The difference is important because complex carbohydrates take longer to digest and absorb since their sugar units are processed one-by-one off the ends of the chains; the spike in blood sugar levels caused by substantial amounts of simple sugars is thought to be at least part of the cause of increased heart and vascular disease associated with high simple sugar consumption. Simple carbohydrates are absorbed quickly and thus raise blood sugar levels more rapidly.
Protein
Calories/gram: 4
Most meats such as chicken contain all the essential amino acids needed for humans.
Proteins are the basis of animal body structures (eg, muscles, skin, hair etc.). They are composed of amino acids, sometimes many thousands, which are characterized by inclusion of nitrogen and sometimes sulphur. The body requires amino acids to produce new body protein (protein retention) and to replace damaged proteins (maintenance). Amino acids not needed are discarded, typically in the urine. In animals, amino acid requirements are classified in terms of essential (an animal cannot produce them internally) and non-essential (the animal can produce them from other nitrogen containing compounds) amino acids. Humans use about 20 amino acids, and about ten are essential in this sense. Consuming a diet that contains adequate amounts of essential (but also non-essential) amino acids is particularly important for growing, pregnant, nursing, or injured animals, all of whom have a particularly high requirement. Protein nutrition which contains the essential amino acids is a complete protein source, one missing one or more is called incomplete. It's possible to combine two incomplete protein sources (eg, rice and beans) to make a complete protein source.
Dietary sources of protein
Plant sources include beans, peas, pulses, whole grains, nuts and oil seeds; while red meat, poultry, fish, milk, cheese, yogurt and eggs are obtained from animals. Red meat is a good source of essential amino acids and iron and is traditionally regarded as 'first class' protein. But too much consumption of red meat may be harmful as it is a major source of undesirable saturated fat. One can eat more fish or chicken without the fatty skin instead of excess red meat. Vegetarians can obtain plenty of both from plant sources, whole grain cereals and from low fat diary products. A protein deficiency especially in infants and growing children can cause growth retardation, severe wasting of muscle
Calories/gram: 4
Carbohydrates may be classified as monosaccharides, disaccharides, or polysaccharides by the number of monomer (sugar) units they contain. They are found in large proportion in foods such as rice, noodles, bread and other grain-based products. Monosaccharides contain 1 sugar unit, disaccharides contain 2, and polysaccharides contain 3 or more. Polysaccharides are often referred to as complex carbohydrates because they are long chains of sugar units, whereas monosaccharides and disaccharides are simpler. The difference is important because complex carbohydrates take longer to digest and absorb since their sugar units are processed one-by-one off the ends of the chains; the spike in blood sugar levels caused by substantial amounts of simple sugars is thought to be at least part of the cause of increased heart and vascular disease associated with high simple sugar consumption. Simple carbohydrates are absorbed quickly and thus raise blood sugar levels more rapidly.
Protein
Calories/gram: 4
Most meats such as chicken contain all the essential amino acids needed for humans.
Proteins are the basis of animal body structures (eg, muscles, skin, hair etc.). They are composed of amino acids, sometimes many thousands, which are characterized by inclusion of nitrogen and sometimes sulphur. The body requires amino acids to produce new body protein (protein retention) and to replace damaged proteins (maintenance). Amino acids not needed are discarded, typically in the urine. In animals, amino acid requirements are classified in terms of essential (an animal cannot produce them internally) and non-essential (the animal can produce them from other nitrogen containing compounds) amino acids. Humans use about 20 amino acids, and about ten are essential in this sense. Consuming a diet that contains adequate amounts of essential (but also non-essential) amino acids is particularly important for growing, pregnant, nursing, or injured animals, all of whom have a particularly high requirement. Protein nutrition which contains the essential amino acids is a complete protein source, one missing one or more is called incomplete. It's possible to combine two incomplete protein sources (eg, rice and beans) to make a complete protein source.
Dietary sources of protein
Plant sources include beans, peas, pulses, whole grains, nuts and oil seeds; while red meat, poultry, fish, milk, cheese, yogurt and eggs are obtained from animals. Red meat is a good source of essential amino acids and iron and is traditionally regarded as 'first class' protein. But too much consumption of red meat may be harmful as it is a major source of undesirable saturated fat. One can eat more fish or chicken without the fatty skin instead of excess red meat. Vegetarians can obtain plenty of both from plant sources, whole grain cereals and from low fat diary products. A protein deficiency especially in infants and growing children can cause growth retardation, severe wasting of muscle
Wednesday, December 3, 2008
Sources and Requirement of nutrients
Carbohydrates | Proteins | Fats | Fibre | Vitamins | Minerals | Source and requirements of nutrients
Monday, December 1, 2008
Nutrients
Nutrients
There are seven major classes of nutrients: carbohydrates (saccharides), proteins, fats (triglycerides), fiber (cellulose), minerals, vitamins, and water.
These nutrient classes can be generally grouped into the categories of macronutrients (needed in relatively large amounts), and micronutrients (needed in smaller quantities). The macronutrients are carbohydrates, fats, fiber, proteins and water. The other nutrient classes are micronutrients.
The macronutrients (excluding fiber and water) provide energy, which is measured in kilocalories, often called "Calories" and written with a capital C to distinguish individual calories. Carbohydrates and proteins provide four (4) Calories of energy per gram, while fats provide nine (9) Calories per gram.[1] Vitamins, minerals, fiber, and water do not provide energy, but are necessary for other reasons.
Molecules of carbohydrates and fats consist of carbon, hydrogen, and oxygen atoms. Carbohydrates may be simple monomers (glucose, fructose, galactose), or large polymers polysaccharides (starch). Fats are triglycerides, made of various fatty acid monomers bound to glycerol. Some fatty acids are essential, but not all. Protein molecules contain nitrogen atoms in addition to the elements of carbohydrates and fats. The nitrogen-containing monomers of protein, called amino acids, fulfill many roles other than energy metabolism, and when they are used as fuel, getting rid of the nitrogen places a burden on the kidneys. Similar to fatty acids, certain amino acids are essential.
Other micronutrients not categorized above include antioxidants and phytochemicals.
Most foods contain a mix of some or all of the nutrient classes. Some nutrients are required on a regular basis, while others are needed less frequently. Poor health can be caused by an imbalance of nutrients, whether an excess or a deficiency.
There are seven major classes of nutrients: carbohydrates (saccharides), proteins, fats (triglycerides), fiber (cellulose), minerals, vitamins, and water.
These nutrient classes can be generally grouped into the categories of macronutrients (needed in relatively large amounts), and micronutrients (needed in smaller quantities). The macronutrients are carbohydrates, fats, fiber, proteins and water. The other nutrient classes are micronutrients.
The macronutrients (excluding fiber and water) provide energy, which is measured in kilocalories, often called "Calories" and written with a capital C to distinguish individual calories. Carbohydrates and proteins provide four (4) Calories of energy per gram, while fats provide nine (9) Calories per gram.[1] Vitamins, minerals, fiber, and water do not provide energy, but are necessary for other reasons.
Molecules of carbohydrates and fats consist of carbon, hydrogen, and oxygen atoms. Carbohydrates may be simple monomers (glucose, fructose, galactose), or large polymers polysaccharides (starch). Fats are triglycerides, made of various fatty acid monomers bound to glycerol. Some fatty acids are essential, but not all. Protein molecules contain nitrogen atoms in addition to the elements of carbohydrates and fats. The nitrogen-containing monomers of protein, called amino acids, fulfill many roles other than energy metabolism, and when they are used as fuel, getting rid of the nitrogen places a burden on the kidneys. Similar to fatty acids, certain amino acids are essential.
Other micronutrients not categorized above include antioxidants and phytochemicals.
Most foods contain a mix of some or all of the nutrient classes. Some nutrients are required on a regular basis, while others are needed less frequently. Poor health can be caused by an imbalance of nutrients, whether an excess or a deficiency.
Sunday, November 30, 2008
Overview of Nutrition
Nutrition (also called nourishment or aliment) is the provision, to cells and organisms, of the materials necessary (in the form of food) to support life. Many common health problems can be prevented or alleviated with good nutrition.
The diet of an organism refers to what it eats. Dietitians are health professionals who specialize in human nutrition, meal planning, economics, preparation, and so on. They are trained to provide safe, evidence-based dietary advice and management to individuals (in health and disease), as well as to institutions.
Poor diet can have an injurious impact on health, causing deficiency diseases such as scurvy, beriberi, and kwashiorkor; health-threatening conditions like obesity and metabolic syndrome, and such common chronic systemic diseases as cardiovascular disease, diabetes, and osteoporosis
Nutritional science investigates the metabolic and physiological responses of the body to diet. With advances in the fields of molecular biology, biochemistry, and genetics, the study of nutrition is increasingly concerned with metabolism and metabolic pathways, the sequences of biochemical steps through which the many substances of living things change from one form to another.
The human body contains chemical compounds, such as water, carbohydrates (sugar, starch, and fiber), amino acids (in proteins), fatty acids (in lipids), and nucleic acids (DNA/RNA). These compounds, in turn, consist of elements such as carbon, hydrogen, oxygen, nitrogen, phosphorus, calcium, iron, zinc, magnesium, manganese, and so on. All of these chemical compounds and elements occur in various forms and combinations (e.g. hormones/vitamins, phospholipids, hydroxyapatite), both in the human body and in organisms (e.g. plants, animals) that humans eat.
The human body consists of elements and compounds ingested, digested, absorbed, and circulated through the bloodstream. Except in the unborn fetus, it is the digestive system which carries out the first steps in feeding the cells of the body. In a typical adult, about seven liters of digestive juices enter the lumen of the digestive tract. They break chemical bonds in ingested molecules and modulate their conformations and energy states. Though some molecules are absorbed into the bloodstream unchanged, digestive processes release them from the matrix of foods in which they occur. Unabsorbed matter is secreted in the feces.
Studies of nutritional status must take into account the state of the body before and after experiments, as well as the chemical composition of the diet and the products of excretion. Comparing the food to the waste can help determine the specific compounds and elements absorbed in the body. Their effects may only be discernible after an extended period of time, during which all food and waste must be analyzed. The number of variables involved in such experiments is high, making nutritional studies time-consuming and expensive, which explains why the science of human nutrition is still slowly evolving.
In general, eating a wide variety of fresh, whole (unprocessed), foods has proven favourable compared to monotonous diets based on processed foods. In particular, the consumption of whole plant foods slows digestion and provides higher amounts, and a more favourable balance, of essential nutrients per Calorie, resulting in better management of cell growth, maintenance, and mitosis (cell division), as well as better regulation of appetite and blood sugar. Regularly scheduled meals (every few hours) have also proven more wholesome than infrequent, haphazard ones.
The diet of an organism refers to what it eats. Dietitians are health professionals who specialize in human nutrition, meal planning, economics, preparation, and so on. They are trained to provide safe, evidence-based dietary advice and management to individuals (in health and disease), as well as to institutions.
Poor diet can have an injurious impact on health, causing deficiency diseases such as scurvy, beriberi, and kwashiorkor; health-threatening conditions like obesity and metabolic syndrome, and such common chronic systemic diseases as cardiovascular disease, diabetes, and osteoporosis
Nutritional science investigates the metabolic and physiological responses of the body to diet. With advances in the fields of molecular biology, biochemistry, and genetics, the study of nutrition is increasingly concerned with metabolism and metabolic pathways, the sequences of biochemical steps through which the many substances of living things change from one form to another.
The human body contains chemical compounds, such as water, carbohydrates (sugar, starch, and fiber), amino acids (in proteins), fatty acids (in lipids), and nucleic acids (DNA/RNA). These compounds, in turn, consist of elements such as carbon, hydrogen, oxygen, nitrogen, phosphorus, calcium, iron, zinc, magnesium, manganese, and so on. All of these chemical compounds and elements occur in various forms and combinations (e.g. hormones/vitamins, phospholipids, hydroxyapatite), both in the human body and in organisms (e.g. plants, animals) that humans eat.
The human body consists of elements and compounds ingested, digested, absorbed, and circulated through the bloodstream. Except in the unborn fetus, it is the digestive system which carries out the first steps in feeding the cells of the body. In a typical adult, about seven liters of digestive juices enter the lumen of the digestive tract. They break chemical bonds in ingested molecules and modulate their conformations and energy states. Though some molecules are absorbed into the bloodstream unchanged, digestive processes release them from the matrix of foods in which they occur. Unabsorbed matter is secreted in the feces.
Studies of nutritional status must take into account the state of the body before and after experiments, as well as the chemical composition of the diet and the products of excretion. Comparing the food to the waste can help determine the specific compounds and elements absorbed in the body. Their effects may only be discernible after an extended period of time, during which all food and waste must be analyzed. The number of variables involved in such experiments is high, making nutritional studies time-consuming and expensive, which explains why the science of human nutrition is still slowly evolving.
In general, eating a wide variety of fresh, whole (unprocessed), foods has proven favourable compared to monotonous diets based on processed foods. In particular, the consumption of whole plant foods slows digestion and provides higher amounts, and a more favourable balance, of essential nutrients per Calorie, resulting in better management of cell growth, maintenance, and mitosis (cell division), as well as better regulation of appetite and blood sugar. Regularly scheduled meals (every few hours) have also proven more wholesome than infrequent, haphazard ones.
Tuesday, October 14, 2008
Homemade Potato Salad
Everyone will says this potato salad is better than any they have ever had in their life! and, it's pretty easy to make.
You'll need:
2 small/medium potatoes per person
1/8-1/4 red onion per person and depending on your preference
1-2 stalks of celery per person
1 hard boiled egg per person
Mayonnaise
Sour Cream
Ranch Dressing
Salt
Pepper
First, scrub the potatoes with a vegetable brush under running water. Just enough to get them clean but not to rub the skins off. Just under the skin is where most of the nutrients are!
Then cut the potatoes in bite sized chunks and place in pot. Cover with water, boil eggs at the same time. It take the same amount of time to cook, about 15-18 minutes.
Here we use four potatoes and two eggs. That will be a good serving amount.
While your potatoes are cooking, chop the onion and celery and put them in a container. Depending on how many servings you are making, I add a couple of dollops (spoonfuls) of mayo, sour cream, and a good heavy squirt of ranch dressing. Mix up the dressings and veggies.
When the potatoes are done (do not overcook) they will feel slightly soft when pierced with a fork, but not fall apart. The mushier the potatoes are the more you chance having a mashed potato salad instead of a nice chunky one.
Rinse your cooked potatoes (remove the eggs) and drain well. You don't want to add water to your dressing.
Carefully fold in the potatoes, you don't want to break them up or mash them.
Here's an easy way to cut up your hard boiled eggs to the perfect bite size: Hold the egg in one hand and use a "not-to-sharp" knife to carefully slice through the cupped egg. Turn the egg and slice through the other way. Then "chop" the slices into the bowl.
Again, carefully fold in the egg.
Your potato salad will taste better the longer it has to sit in the refrigerator. Making it the day before is great, but not necessary. Just try to let it get chilled for about 1/2 an hour or so before serving. This is a spectacular potato salad that will win you raves from everyone.
Nutritional Tips about potatoes...
* Red, yellow, white or brown, potatoes can provide much of the recommended daily allowance of a number of vitamins and minerals. For example, potatoes contain as much as 40% more potassium than a banana! A Russet Norkotah can have 40% of the RDA of iron. Potatoes contain 40% of your Vitamin C requirement! Basically, they are chock full of vitamins and minerals that your body needs.
* Potatoes are a source of good carbs! Your muscles and brain need healthy carbohydrates. What makes potatoes bad for you is how you cook them. French fries, for example, are not good since they are deep fried in lots of bad oils.
* Potato skins are excellent sources of fiber - in fact 3 grams of fiber is more than you may get in whole grain breads.
* There are no calories from fat, and a potato ranges from about 90 - 110 calories each. Of course, what you put on them can add a lot more calories!
Friday, October 3, 2008
Chicken Chow Mein
In China, chow mein is made with soft noodles. For crispy chow mein noodles, add more oil than the recipe calls for and cook the noodles longer to dry them out.
Ingredients:
* 1 pound mung bean sprouts
* 2 boneless, skinless chicken breasts, 7 to 8 ounces each
* Marinade:
* 1 tablespoon oyster sauce
* 1 teaspoon soy sauce
* Salt and pepper, to taste
* 1 small piece (less than 1 teaspoon) cornstarch
* Sauce:
* 1/4 cup water or low-sodium chicken broth
* 1 tablespoon oyster sauce
* 1 tablespoon soy sauce
* Salt and pepper, to taste
* 1 tablespoon cornstarch
* 4 tablespoons water
* Other:
* 1/2 pound dry wonton noodles
* 2 medium ribs celery
* 1 pound bok choy or broccoli
* 1/2 pound fresh mushrooms
* 1 red bell pepper
* 1/2 red onion
* 1 green onion (scallion, spring onion)
* Vegetable oil for frying and stir-frying, as needed
* 1/4 cup toasted sesame seeds
Preparation:
One or 2 hours before cooking, rinse the mung bean sprouts so that they have time to drain thoroughly.
Cut the chicken into thin strips. Add the marinade ingredients, adding the cornstarch last. Marinate the chicken for 20 to 25 minutes.
The following 3 steps can be completed while the chicken is marinating:
To prepare the sauce, in a small bowl dissolve the 1 tablespoon cornstarch with the 4 tablespoons water. Whisk the water or chicken broth with the oyster sauce, soy sauce, salt, pepper and cornstarch and water mixture and set aside.
Soften the noodles by placing them in boiling salted water. Plunge into cold water to stop the cooking process and drain thoroughly.
Wash all the vegetables as needed. Cut the celery and the bok choy into 1/2-inch pieces on the diagonal. If substituting broccoli for bok choy, peel the stalks until no more strings come out, and slice thinly on the diagonal. Wipe the mushrooms clean with a damp cloth and slice. Cut the red bell pepper in half, remove the seeds and chut into chunks. Peel and chop the onion. Dice the green onion.
Heat a wok or frying pan over medium-high to high heat. Add 2 tablespoons oil. When the oil is hot, add the noodles. Fry in batches until golden. Remove the noodles from the pan.
Heat 2 tablespoons oil. Add the onion and the meat. Let the meat brown briefly, then stir-fry until the redness is gone and the meat is nearly cooked through. Remove the cooked meat and onion from the pan.
Cook the rest of the vegetables separately, except for the green onion, seasoning each with a bit of salt while stir-frying if desired. When cooking the bok choy or broccoli, add 1/4 cup of water and cover while cooking. Remove each of the vegetables from the pan when finished stir-frying. Add more oil as needed.
Give the sauce a quick restir. Add all the ingredients back into the wok, making a "well" in the middle if the wok for the sauce. Add the sauce, stirring quickly to thicken. Mix everything together. Stir in the green onions. Pour the cooked vegetable and sauce mixture on top of the noodles. Garnish the chow mein with the toasted sesame seeds. Serve hot.
Wednesday, October 1, 2008
GANDHI'S DIET PATTERN
GANDHI'S DIET
Gandhi followed a diet pattern that most nutritionists consider an ideal diet. But, to what extent is that diet practical for a modern individual?For Gandhi, food was not something that just satiated hunger. It was an integral part of shaping the human consciousness. Which is why he carried out a number of experiments to find the perfect diet. Though Gandhi is associated with vegetarianism and milk, he actually abstained from milk for a period of six years, considering it an animal product.In 1917, when he was bed-ridden, doctors compelled him to take milk. He, however, did not want to break his vow of not consuming cow's milk. Thus began his now-famous goat-milk diet. And the idea seems to be catching on.
According to a comparison made by Dr P.P. Bose, who has been studying dietary habits, the xanthine oxidase in cow-milk is capable of damaging the heart and arteries. On the other hand, glycerol ethers are higher in goat's milk, which is an important source of nutrition for an infant. Goat's milk also has greater amounts of vitamin A, as well as minerals, calcium, potassium, magnesium, phosphorus, chlorine and manganese. Gandhi emphasized wheat and rice in a diet, with cereals holding the second place. He felt that cereals should be taken relatively dry for mastication and proper digestion. This was followed by fruits and vegetables. He stressed that fresh seasonal fruits and vegetables should be eaten raw.
A food pyramid begins with fat and oils at the top, whose consumption should be the least. Then milk and poultry products, followed by fruits and vegetables. The base represents cereals, with maximum amount of water content.
"Gandhi," explains Dr Bose, "was far ahead of his time. What he proclaimed 50 years ago is now being promoted as the ideal diet pattern."
Gandhi expressed his preference for jaggery over sugar. Because, as Dr Bose explains, "sugar goes directly into blood, raising the sugar level, and the excess sugar gets converted into calorie or fat. Jaggery, however, takes more time to masticate, thus resulting in a slower rise in sugar level".Gandhi did not think it necessary to eat pulses if milk was included in the diet. "He consumed small quantities of pure ghee," informs Dr Bose. "Since this was derived from milk, it was more like an unsaturated fat, which is not cholesterol forming."
GANDHI'S DIETARY ADVICE
· Diet must include milk and milk products such as curd, butter, ghee.
· Condiments such as chillies, pepper, turmeric, coriander, mustard should be avoided, unless prescribed by a doctor.
· Cereals, specially wheat, should be an important part of the diet. Sieving the flour should be avoided. Prefer unpolished rice to polished rice, which is more nutritious.
· Starchy foods should be eaten in a relatively dry form to ensure greater flow of saliva for mastication.
· People leading sedentary lives can do without pulses.
· Fresh leafy vegetables should be taken everyday.
· Daily diet should include seasonal fruits. The best time for taking fruits is early in the morning.
· Food should also have a certain amount of fat. It can be obtained from ghee or oil. Oil is not as nourishing as pure ghee.
· Although sweet fruits supply plenty of sugar, there is no harm in taking one or two ounces of sugar, brown or white, in a day.
· Avoid taking tea or coffee.
Gandhi said: "When food submerses the body, and through the body the soul, its relish disappears, and then alone does it begin to function in the way nature intended it to." It took Gandhi 35 long years to evolve a healthy diet that helped him to keep fit and wage a war that required all his energy and determination.
Gandhi followed a diet pattern that most nutritionists consider an ideal diet. But, to what extent is that diet practical for a modern individual?For Gandhi, food was not something that just satiated hunger. It was an integral part of shaping the human consciousness. Which is why he carried out a number of experiments to find the perfect diet. Though Gandhi is associated with vegetarianism and milk, he actually abstained from milk for a period of six years, considering it an animal product.In 1917, when he was bed-ridden, doctors compelled him to take milk. He, however, did not want to break his vow of not consuming cow's milk. Thus began his now-famous goat-milk diet. And the idea seems to be catching on.
According to a comparison made by Dr P.P. Bose, who has been studying dietary habits, the xanthine oxidase in cow-milk is capable of damaging the heart and arteries. On the other hand, glycerol ethers are higher in goat's milk, which is an important source of nutrition for an infant. Goat's milk also has greater amounts of vitamin A, as well as minerals, calcium, potassium, magnesium, phosphorus, chlorine and manganese. Gandhi emphasized wheat and rice in a diet, with cereals holding the second place. He felt that cereals should be taken relatively dry for mastication and proper digestion. This was followed by fruits and vegetables. He stressed that fresh seasonal fruits and vegetables should be eaten raw.
A food pyramid begins with fat and oils at the top, whose consumption should be the least. Then milk and poultry products, followed by fruits and vegetables. The base represents cereals, with maximum amount of water content.
"Gandhi," explains Dr Bose, "was far ahead of his time. What he proclaimed 50 years ago is now being promoted as the ideal diet pattern."
Gandhi expressed his preference for jaggery over sugar. Because, as Dr Bose explains, "sugar goes directly into blood, raising the sugar level, and the excess sugar gets converted into calorie or fat. Jaggery, however, takes more time to masticate, thus resulting in a slower rise in sugar level".Gandhi did not think it necessary to eat pulses if milk was included in the diet. "He consumed small quantities of pure ghee," informs Dr Bose. "Since this was derived from milk, it was more like an unsaturated fat, which is not cholesterol forming."
GANDHI'S DIETARY ADVICE
· Diet must include milk and milk products such as curd, butter, ghee.
· Condiments such as chillies, pepper, turmeric, coriander, mustard should be avoided, unless prescribed by a doctor.
· Cereals, specially wheat, should be an important part of the diet. Sieving the flour should be avoided. Prefer unpolished rice to polished rice, which is more nutritious.
· Starchy foods should be eaten in a relatively dry form to ensure greater flow of saliva for mastication.
· People leading sedentary lives can do without pulses.
· Fresh leafy vegetables should be taken everyday.
· Daily diet should include seasonal fruits. The best time for taking fruits is early in the morning.
· Food should also have a certain amount of fat. It can be obtained from ghee or oil. Oil is not as nourishing as pure ghee.
· Although sweet fruits supply plenty of sugar, there is no harm in taking one or two ounces of sugar, brown or white, in a day.
· Avoid taking tea or coffee.
Gandhi said: "When food submerses the body, and through the body the soul, its relish disappears, and then alone does it begin to function in the way nature intended it to." It took Gandhi 35 long years to evolve a healthy diet that helped him to keep fit and wage a war that required all his energy and determination.
Subscribe to:
Posts (Atom)