Hey Banhishikha here, I am a Clinical Dietitian holding Master degree in Food Science and Nutrition Management and Post graduation diploma in Dietetics and Applied Nutrition. I believe that food is the best medicine and a simple food with healthy choice of ingredients and smart home recipes is the core of healthy lifestyle. Focused on conducting detailed nutrition consultations and creating personalized meal plans to meet the needs of each client. My hobby is to cook different cuisine by implementing nutritious items and also like to search about the Facts behind Myths. I am skilled in Meal planning, Diet counseling, Health care, Weight management consulting, Disease Prevention Expert, Healthy cuisine, Recipe Development, Vegetarian as well as Non Vegetarian Health Expert and Dietary Supplements.
Meet…the healthy, soft, chewy, amazingly delicious homemade granola bars that you can’t stop making. Soft, Chewy granola bars are so easy to make at home and they are the perfect for you with combination of dried fruit, nuts, and seeds.
Granola bars are one of the most convenient foods. They are full of whole ingredients that are Healthy as well as Nutritious. These bars are easily available in stores or online, but there are a ton of benefits to making your own. You can control the sweetness, come up with your own combinations of flavors, and control what ingredients you’re adding into your bars according to your health. They are Gluten- free.
500 g rolled oats (use certified gluten-free oats for gluten-free granola)
30 g dates
50 g smooth creamy natural pea nut butter.
1 teaspoon fine-grain sea salt
1 teaspoon ground cinnamon
100 ml honey
1 teaspoon vanilla extract
50 g dried fruit, chopped if large (I used dried cranberries)
50 g Almonds
20 g Flax seeds
20 g Pumpkin seeds
Preheat oven to 350 degrees Fahrenheit and line a large, rimmed baking sheet with parchment paper.
In a large mixing bowl, combine the oats, nuts and seeds and salt. Microwave for 5 minutes.
Pour honey, salt and vanilla extract. Mix well, until every oat and nut is lightly coated. Pour the granola onto prepared baking tray and use a large spoon to spread it in an even layer.
Bake until lightly golden, about 21 to 24 minutes. (For extra-clumpy granola, press the granola down with your spatula to create a more even layer). The granola will further crisp up as it cools for 10 – 15 minutes.
Cut into rectangular shapes, then set aside.
Let the granola bar cool completely, undisturbed (at least 45 minutes).
Store the granola bars in an airtight container at room temperature for 1 to 2 weeks, or in a sealed freezer bag in the freezer for up to 3 months. The dried fruit can freeze solid, so let it warm to room temperature for 5 to 10 minutes before serving 1 pc.
Try pressing them down again after baking. Let them cool for 10 minutes and press down firmly while warm, then let them cool completely before cutting.
Hypertension or high blood pressure has been on the rise in the US for the past 50 years. DASH stands for Dietary Approaches to Stop Hypertension. First introduced in 1997, it is a diet promoted by the National Institute of Health’s National Heart, Lung, and Blood Institute (NHLBI) for reducing blood pressure. Various organizations have ranked it as one of the “Best Overall Diets.” The DASH diet is a well-balanced, lifelong approach to healthy eating that was discovered in research funded by the National Institutes of Health (NIH) to determine the role of dietary eating patterns on blood pressure.
MANAGEMENT OF HYPERTENSION :
Initial management of hypertension uses a two-pronged approach, with emphasis on Pharmacotherapy and Non-pharmacotherapy. Non – pharmacological therapy (Lifestyle modifications) has an important role in both non-hypertensive & hypertensive individuals. Lifestyle modifications have the potential to prevent hypertension as well as to reduce BP and lower the risk of BP-related complications.
The following non-pharmacotherapeutic interventions:
The following Dietary changes are of paramount importance: Reduction of salt intake to an average of not more than 5 g per day (WHO, 2012), moderate fat intake, following the DASH diet plan (Dietary approaches to stop hypertension), the avoidance of a high alcohol intake, and restriction of energy intake appropriate to body needs.
What is the DASH Diet?
The DASH diet, or Dietary Approaches to Stop Hypertension, was developed through research funded by the National Heart, Lung, and Blood Institute. It is effective in lowering blood pressure and blood lipid levels, which ultimately reduces the risk for cardiovascular disease.
This diet plan emphasizes fruits, vegetables, whole grains, lean protein, low-fat dairy, and seeds, nuts, and legumes. It also recommends limiting sugary beverages, sweets, sodium, and red meats. The DASH diet is rich in magnesium, potassium, and calcium, which are protective against high blood pressure. DASH diet is rich in fruits, vegetables, and fat-free or low-fat dairy foods, whole grains, fish, poultry, beans, seeds, and nuts. It also contains less salt and sodium, sweets, added sugars, and sugar-containing beverages, fats, and red meats. This diet helps to lower blood pressure and also has suitable effects on blood lipids.
Origin of DASH Diet
The DASH diet originated out of clinical studies by the National Institute of Health. These studies were designed to test which diets are best suited to reducing hypertension. The National Institute of Health examined three different diets in the clinical studies and then examined their results. The DASH diet is not necessarily a “diet” rather it is a way of eating that will promote long-term health. The USDA (U.S. Department of Agriculture) recommends the DASH diet as “an ideal eating plan for all Americans.”
The characteristics of the DASH diet:
Lower sodium intake
The DASH diet provides guidelines for your sodium and caloric intake. The standard DASH diet allows up to a maximum of 2300 mg of sodium per day and the low-sodium version of the DASH diet allows up to 1500 mg of sodium per day. The average American diet contains up to 3500 mg of sodium per day.
Increased vitamins and minerals
All your essential vitamins and minerals are provided on the DASH diet by the many fruits, vegetables, whole grains, and other whole foods that you are encouraged to eat on the diet. The diet also includes an ample supply of minerals like magnesium and potassium that help to lower or improve your blood pressure.
Increased good fats
Consuming a lot of good fats and minimizing bad fats is highly encouraged on the DASH diet. Saturated and Trans fats should be replaced with lean meats, omega-3’s from fish and seafood, low-fat dairy, nuts, and seeds. Good fats help to optimize our overall health by lowering bad cholesterol and increasing good cholesterol.
Increased fiber consumption
The DASH diet recommends increasing your fiber consumption by eating several servings of fruits, vegetables, and grains every day. This keeps you feeling full and helps to reduce blood pressure. High fiber consumption also helps to maintain good blood sugar levels and it also encourages weight loss.
Reduction of alcohol and caffeine
The DASH diet suggests limiting your intake of alcohol, soda, tea, and coffee because they offer no nutritional value, typically contain a lot of sugar and they can elevate blood pressure. This is an important lifestyle modification for reducing blood pressure. Alcohol raises blood pressure and also can harm vital organs like the liver, brain, and heart. For persons who consume alcohol, the recommendations are, that men should have no more than two alcoholic drinks per day and women no more than one drink per day as supported by the AHA 2006 scientific statement of hypertension management.
Customized sodium and caloric intake
In the same way that you can choose a 2300 mg/day or 1500 mg/day sodium intake DASH diet, you can also choose the most suitable caloric intake level for you
Photo by fcafotodigital from Pexel
Benefits of the DASH Diet
The DASH eating plan is effective for the prevention and management of hypertension. Hypertension is a clinical term for high blood pressure. Approximately 1 in 3 American adults have hypertension. This “silent killer,” which often lacks overt symptoms, can increase the risk for heart disease, stroke, kidney disease, and blindness.
Hypertension, a chronic disease, is treated with prescription medications. However, diet and lifestyle changes can significantly reduce blood pressure. Research shows that in some individuals, the DASH eating plan may reduce blood pressure as much or more than prescribed drugs. The DASH eating plan, in combination with a sodium-restricted diet (1500mg/day), can produce even greater results in lowering blood pressure.
The DASH diet is supportive of digestive health and decreases the risk of the development of colorectal cancer. This may be due to an increased level of fiber or higher consumption of dairy.
The DASH eating pattern support kidney health. Studies have shown that a DASH diet decreases the risk for urinary albumin excretion and protects against rapid decreases in glomerular filtration, both of which are indicators of decreasing kidney function. It is also protective against the development of kidney stones.
Researches on DASH DIET
Over the years several studies have proven that the DASH diet is not only effective for lowering blood pressure through diet but it is also effective in reducing the risk of cardiovascular disease, several types of cancers, stroke, heart disease, kidney stones, kidney disease, diabetes, heart failure, and many other diseases. The DASH diet has also been shown to promote weight loss and improve overall health.
Research has found that diet affects the development of high blood pressure, or hypertension (the medical term). Recently, two studies showed that following a particular eating plan—called the DASH diet—and reducing the amount of sodium consumed lowers blood pressure. While each step alone lowers blood pressure, the combination of the eating plan and a reduced sodium intake gives the biggest benefit and may help to prevent the development of high blood pressure.
The DASH diet research findings, which tells about high blood pressure, and how to follow the DASH diet and reduce the number of sodium consumptions. The menus and recipes are for two levels of daily sodium consumption —2,400 milligrams (the upper limit of current recommendations by the Federal Government’s National High Blood. Pressure Education Program, or NHBPEP, and the amount used to figure food labels’ Nutrition Facts Daily Value) and 1,500 milligrams.
NUTRITIONAL RECOMMENDATION FOR DASH DIET
Dietary Approaches to Stop Hypertension (DASH) is an eating plan that originally lowers blood pressure but also is “heart-healthy” and lowers the risk of heart attack and stroke. This eating plan is for 1,800 calories per day. The DASH plan is high in fruits and vegetables, whole grains, low-fat dairy, and protein that are low in saturated fat and cholesterol. The plan also focuses on lowering salt intake to less than 2,300 milligrams (mg) per day. Even lower salt intake (1,500 mg per day) can lower blood pressure even more. Eating nutritious foods will help to control blood pressure. The DASH diet emphasizes fruits and vegetables, low-fat milk products, and whole grains. It is a Mediterranean diet full of nutrients that are good for your heart and good for your health.
DASH Diet means eating a variety of foods and food groups that research has shown can be beneficial to heart health while avoiding others, that are harmful.
Key components include the following:
Fruits and vegetables
Nuts, seeds, and legumes
Lean protein—fish and poultry are emphasized, while red and processed meat consumption is limited
Low-fat or fat-free dairy
Avoidance of sugar-sweetened beverages
Low sodium—when kept under 2,300 mg daily the diet is even more helpful with blood pressure, which can drop even lower with less than 1,500 mg daily sodium intake
Higher levels of dietary nutrients like potassium, magnesium, calcium, and fiber
Lower levels of saturated fats, trans fats, and cholesterol
Increased the fiber intake slowly, so that people can avoid becoming gassy or bloated.
Keep food allergies and intolerances (e.g., lactose intolerance) in mind as you tailor this diet to individual needs.
For example, most DASH diet guides don’t cover avocados. Some foods are may not be the best choice for their category. For example, pretzels are grains but don’t have a lot of fiber or nutrients.
DOES THE DASH DIET WORK?
The DASH diet has shown several benefits. It lowers blood pressure (systolic and diastolic) for people with hypertension, and also for people who have blood pressures in the normal range, whether or not they lower their sodium intake. Reductions in pressures occur within one week and keep dropping if sodium restriction is ongoing.
The DASH diet reduces the risk of sudden cardiac death on the order of approximately a 13% decrease in 10-year Framingham CVD risk. It is helpful with weight loss, it lowers hsCRP levels relative to usual diets (comparably to other healthy diets), and it also offers therapeutic benefit for a wide range of other clinical conditions, including the following:
Colon and rectal cancer chemoprevention
Insulin resistance and diabetes
Urolithiasis (kidney stones)
OTHER LIFESTYLE CHANGES
The prevention and correction of overweight/obesity is a prudent way of reducing the risk of hypertension and indirectly coronary heart disease. The greater the weight loss, the greater the reduction in blood pressure. Meal patterns that rely heavily on processed foods containing more fats, sugar, and sodium, lead to steady weight gain and high BP.
QUIT SMOKING :
Smoking is a major risk factor leading to HTN and heart disease. Nicotine and Carbon monoxide present in smoke damages heart & blood vessels. Smoking also increases blood viscosity, clot formation and speeds up the process of hardening of the arteries. In patients with coronary heart disease, smoking cessation is associated with a 36% reduction in the risk of all-cause mortality.
PHYSICAL ACTIVITY :
The role of physical activity in the treatment of hypertension is well known. Regular physical activity enhances the sense of well-being, improves functional health status, & reduces the risk of cardiovascular disease and mortality.
Researches showed that exercise incorporated lifestyle intervention can result in significantly better BP control among patients taking Pharmacotherapy for Hypertension. 30-45 minutes of moderate level activity on most days of the week can lose/maintain weight & helps to lower Blood pressure.
YOGA/ MEDITATION :
Yoga is a beneficial multifunctional therapeutic modality in the treatment of a variety of psychological and medical conditions such as depression, anxiety, post-traumatic stress disorder, hypertension, cardiovascular diseases, and COPD. Meditation helps to calm the body and soul and relaxation techniques such as massaging relieve stress. It might be that a reduction in stress and stimulation of the body might impart physiological benefits, says the American Heart Association.
In conclusion, Hypertension is a major risk factor and a powerful predictor of cardiovascular morbidity and mortality. The main thrust of primary prevention of hypertension includes a sustained effort on lifestyle modifications. Established nutrition recommendations are proven to help reduce blood pressure in general populations. Thus, decrease the load of chronic diseases such as cardiovascular, cerebrovascular, and renal which are associated with hypertension. It encourages you to take a diet rich in potassium, calcium, and magnesium and reduce your intake of sodium in your diet.
DASH diet is rich in vegetables, whole grains, fruits, fish, meat, poultry, nuts, beans, and low-fat dairy products. The diet helps you to reduce your systolic blood pressure by 8 mmHg and diastolic blood pressure by 3 mmHg, which could make a lot of difference in reducing morbidity and mortality in hypertensive patients. DASH diet also prevents osteoporosis, cancer, heart disease, stroke, and diabetes as it has a high quotient of antioxidant-rich food.
Intermittent fasting is also called “alternate day fasting” or “intermittent energy restriction.” It is the process of fasting and feasting alternately. It consists of eating very little or nothing at all on certain days of the week or times of the day.
What is Intermittent Fasting?
‘Intermittent fasting’ involves alternating cycles of eating and fasting without specifying which types of foods can be eaten on non-fasting days. A person’s intake is often limited to non-calorific fluids such as water, tea, coffee, and diet drinks, or it may allow a very restricted amount of daily calories on a fasting diet. Intermittent fasting became popular over the past decade, but many people are still confused about what fasting entails. Intermittent fasting involves a short period of not eating followed by a period of eating freely. Fasting does not equate to starvation, and with all intermittent fasting regimens, get to eat every day.
Intermittent fasting is in trend and type of eating pattern in which we have to practice to limit the food intake in a way, that cycles between defined periods of fasting and non-fasting. Intermittent fasting is a type of eating with restricted calorie consumption or the use of reserved calories as fuel for the body. It is the type of fasting restrictive diet and thus it is categorized under FAD Diet.
During periods of fasting, it’s important to consume lots of protein. Consuming at least 50 grams of protein on a fast day will help keep hunger at bay and muscle mass high. Examples of high protein fast day meals include shakes with lots of Greek yogurts, fruits, and veggies, or a large salad with lean meat, eggs, legumes or nuts. Intermittent fasting regimens involve periods of not eating followed by a period of eating freely. It is important to consume protein during periods of fasting. Intermittent fasting can be an effective way to achieve healthy body weight.
Types of intermittent fasting
There is more than one way to implement intermittent fasting, and different methods will produce different results.
A 20-hour fast every day. This fast ends with one big meal each evening. During the 20 hour fasting period, raw fruits, vegetables, and some lean protein are allowed.
The 5:2 system. In this method, fasting is done any two non-consecutive days of the week. On fasting days, either one can consume nothing at all or limits to 500-600 calories. On the other 5 days of the week, eating isn’t restricted.
The Eat-Stop-Eat diet. This is a variation of the 6:1 diet which can include two 24-hour fasts per week; this involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day.
The 16:8 diet. This is a type of fasting for 16 hours per day by consuming all meals within an eight-hour window. Also called the Lean-gains protocol, it involves skipping breakfast and restricting the daily eating period to 8 hours, such as 1–9 p.m. Then fasting for 16 hours in between.
Extended overnight fast. In this version just lengthen overnight fast to last 14 hours. In other words, to fit regular meals into a span of 10 hours and fast for 14 hours overnight. This way most of the fast occurs while sleeping – painless.
Alternate day fasting. This consists of eating regularly one day, 20% of your normal intake the next (about 400 calories), and repeating that pattern continuously.
The most researched intermittent fasting methods are included and explained:
1. Lean-gains Daily Intermittent Fasting:
It is a 16–hour fast followed by an 8–hour eating period. Lean-gains intermittent fasting is done every day, so it becomes very easy to get into the habit of eating on this schedule. This is a great method for achieving and maintaining a lean physique.
HOW TO DO IT:
Fast for 16 hours every day (about 8 hours of the fast will take place while sleeping).
Eat the first meal of the day after the 16-hour fast.
After 8 hours first meal, start another 16-hour fast.
It does not matter when to start the 8-hour feeding period.
2. Weekly Intermittent Fasting
If one is looking to bulk up or keep weight on, then this is a great option. Since this is only cutting out two meals per week and can enjoy many physiological benefits of fasting without losing weight.
HOW TO DO IT:
Fast for 24 hours every week (about 8 hours of the fast will take place while sleeping).
In this example, lunch on Monday is the last meal of the day. Then fast until lunch on Tuesday.
3. Alternate Day Intermittent Fasting (Fast for alternating 24-hour periods)
This style of intermittent fasting is often used in research studies, but, it isn’t very popular in the real world.
HOW TO DO IT:
Every other evening starts a 24-hour fast (about 8 hours of the fast will take place while sleeping). In the example below, would finish the dinner and begin a 24-hour fast on Monday at 8 pm.
Break the fast and start a 24-hour feeding period every other evening. For example, one can start fasting on Monday at 8 pm and eat the next meal on Tuesday at 8 pm.
Ideally, the alternate day intermittent fasting schedule should allow eating at least one meal a day.
Fed and Fasted
There are some true benefits of fasting and some dangers, and some claims are not backed up by science.
Based on studies over the past two years from the National Institutes of Health and the American Journal of Clinical Nutrition, fasting can have positive benefits when done correctly. Scientists are still researching the topic, but so far there is good news. Intermittent fasting has a link to decreases in weight, LDL cholesterol, triglycerides, and inflammation. Diabetes, heart disease, and blood sugar levels are generally low in people who fast. Fasting wasn’t linked to significant fatigue or mental impairments either.
Fasting every other day, or going for too long without food may lead to serious starvation-like effects such as heart and organ damage and muscle loss. People also stayed hungry while they fasted, no matter how long they kept up the diet.
Changes that take place during Fasting
Human Growth Hormone (HGH): The levels of growth hormone skyrocket, increasing as much as 5 -fold. This has benefits for fat loss and muscle gain.
Insulin: Insulin sensitivity improves and levels of insulin drop dramatically. Lower insulin levels make stored body fat more accessible.
Cellular repair: When fasted, cells initiate cellular repair processes. This includes autophagy, where cells digest and remove old and dysfunctional proteins that build up inside cells.
Gene expression: There are changes in the function of genes related to longevity and protection against disease. These changes in hormone levels, cell function, and gene expression are responsible for the health benefits of intermittent fasting.
Fasting is an effective way of achieving a healthy body weight.
In a recent year-long study, adults with obesity lost 6% of body weight (approximately 13 pounds) and maintained this weight loss with alternate-day fasting. Studies also support the use of 5:2 and 16:8 for weight loss. After 3-6 months of 5:2 or 16:8, people with obesity decreased body weight by 3 – 7% (8 -15 pounds).
Intermittent fasting can also help reduce the risk of developing heart disease and diabetes. Recent evidence shows that fasting can lower “bad” LDL cholesterol by up 15%, triglycerides by up to 25%, and raise “good” HDL cholesterol by up to 10%. Blood pressure also decreases by 5 -10 mm Hg with various fasting regimens. Reductions in diabetes risk have also been observed during periods of fasting. For instance, intermittent fasting has been shown to lower blood glucose, insulin, and improve insulin sensitivity in people with obesity and pre-diabetes. Reduction in risk for heart disease and diabetes can be attributed to weight loss associated with intermittent fasting.
Researches On Intermittent Fasting
More recently, it’s been shown that intermittent fasting may help slow aging and extend lifespan. In a very recent study conducted at Harvard University, fasting was shown to help keep certain cell components in a “youthful” state, which may in turn improve life expectancy.
More and more scientific evidence shows that fasting is a great way to lower chronic disease risk, slow aging, and achieve healthy body weight.
The Benefits of Intermittent Fasting
Fasting simplifies our day by reducing the number of meals you have to prepare.
Intermittent fasting helps to live longer. Scientists have known for a long time that restricting calories can lengthen life. Intermittent fasting activates many of the same mechanisms for extending life as calorie restriction.
Intermittent fasting may reduce the risk of cancer. A small amount of medical research has indicated that fasting might be helpful in the fight against cancer.
Fasting can help to get lean. Fasting puts the body in a fat-burning state that is rarely reached while following a normal eating schedule.
Intermittent fasting is much easier than traditional diets. The reason most diets fail is that we don’t follow the diet over the long term. Fasting is a weight loss method that is remarkably easy to stick to long-term.
Hunger is the main side effect of intermittent fasting. One may also feel weak and our brain may not perform well. This may only be temporary, as it can take some time for our body to adapt to the new meal schedule. If we have a medical condition, we should consult with the doctor before trying intermittent fasting. Intermittent fasting has an outstanding safety profile. There is nothing dangerous about not eating for a while if one is healthy and well-nourished.
Avoid Intermittent Fasting, if you have these problems:
People with type 1 diabetes or women who are pregnant or nursing should not try these diets. Children should not try fasting as it may impede their growth. Keep in mind that intermittent fasting is just one option for weight loss. While some people may find fasting easier to stick to than daily calorie restriction, others may not. All in all, people should choose a diet that they can easily incorporate into their lifestyle and stick to long-term.
There is quite a lot of contrasting findings of intermittent fasting, but the one common message is that more evidence to examine the effects of this method; in particular longer-term human studies. However, current research indicates that intermittent fasting can be an effective method to promote weight loss, so this may be worth considering for some individuals while weighing up the pros and cons of intermittent fasting as discussed in this article.
COMMON ARGUMENTS FOR FASTING DIETS
Our ancestors would have had periods of fasting depending on food availability.
Some people prefer an ‘all or nothing approach when trying to restrict calories for weight loss compared to a ‘moderation’ approach.
Promoters of intermittent fasting report a host of long-term health benefits, such as increased longevity, improved metabolic health, improved weight loss, and a reduction in diseases, e.g. heart disease and Type 2 diabetes.
COMMON ARGUMENTS AGAINST FASTING DIET
May lead to tiredness, headaches, lack of concentration, and poor mood.
May be dangerous if unsupervised by a medical professional depending on the person’s age, medical history, and lifestyle.
Not a very balanced approach, potential to interfere with metabolic rate.
There was an overall lack of evidence and no significant differences in outcomes found between more moderate daily restriction and this extreme fasting approach.
Frequently Asked Questions
Here are some answers to the most common questions about intermittent fasting.
Can I Drink Liquids during the Fast?
Yes. Water, Coffee, tea, and other non-caloric beverages are fine to drink during Intermittent fasting. Try to avoid sugar in your coffee. Small amounts of milk or cream will be okay. Coffee can be particularly beneficial during a fast, as it can blunt hunger.
Isn’t It Unhealthy to Skip Breakfast?
No. The problem is that most stereotypical breakfast skippers have unhealthy lifestyles. You make sure to eat healthy food for the rest of the day then the practice will be perfectly healthy.
Can I Take Supplements While Fasting?
Yes. However, keep in mind that some supplements like fat-soluble vitamins may work better when taken with meals.
Can I Work out while Fasted?
Yes, fasted workouts are fine. Some people recommend taking branched-chain amino acids (BCAAs) before a fasted workout.
Will Fasting Cause Muscle Loss?
All weight loss methods can cause muscle loss, which is why it’s important to lift weights and keep your protein intake high. One study showed that intermittent fasting causes less muscle loss than regular calorie restriction.
Should Kids Fast?
It will be better if you don’t allow our children to do fasting.
Constipation is irregular, infrequent or difficult passage of faeces. It is most often defined as having a bowel movement less than 3 times per week and often associated with hard stools or problems passing stools. People may suffer from pain while passing stools or may be unable to have a bowel movement after straining or pushing. It is the most common physiological disorder of the alimentary tract. Constipation is characterized by incomplete evacuation of hard, dried stools. Mostly, occurs commonly in children, adolescents, adults on low fibre diets, patients confined to bed, in individuals and in elderly persons.
What is Constipation?
Constipation is a common gastrointestinal problem, which causes many expenses for the community with an estimated prevalence of 1% to 80%, worldwide, where the condition is characterized by a wide geographical variation.
Types of Constipation
There are three main types of constipation:
Atonic (lazy bowel): There is loss of muscle tone causing weak peristalsis due to lack of fluids, roughage and potassium, vitamin B Complex deficiency, irregular defecation habit and poor personnel hygiene, excessive purgation or use of enema, sedentary lifestyle or lack of exercise.
Spastic: It results from excessive tone of the colonic muscle.
Obstructive : It occurs usually due to obstruction in the colon, cancer or any other obstruction due to inflammation or narrowing of the lumen.
Causes of Constipation
. Constipation can occur with:
Overuse of laxatives (stool softeners)
Lack of physical activity
Not drinking enough water
Delay in going to the bathroom when you have the urge to move your bowels
Stress and travel can also contribute to constipation or other changes in bowel habits.
A change in regular routine or travelling
Use of medications such as antacids with aluminum or calcium, antidepressants, antihistamines, narcotics (such as codeine), antispasmodics, diuretics, tranquilizers, some heart medications
Use of supplements such as iron and calcium
Health conditions such as irritable bowel syndrome, colorectal cancer, eating disorders, under-active thyroid, diabetes, Parkinson’s disease, multiple sclerosis, celiac disease, and depression. Moreover, Constipation is common during cancer treatment.
Weakening of the muscles and ligaments that hold the rectum in place
Blockage of stool in the large intestine
Faecal impaction is common in care homes and can lead to faecal incontinence. This is a costly consequence of untreated constipation. A related term is faecal loading, which describes the retention of faeces of any consistency. Faecal impaction is defined as the retention of solid faeces that prevents spontaneous evacuation.
Risk of constipation in Elderly people
For older adults in the community and in care settings, the risk of developing constipation may be increased by:
Muscular weakness that limits general movement and the possibility of physical exercise as well as the ability to visit shops and carry shopping.
Less mobile patients who experience a loss of sensation, or those who ignore the signal to empty their bowels to avoid inconveniencing a carer or because the toilets are inaccessible. In care settings, they may be offered a bed pan or commode and be unable to empty their bowels due to poor positioning or lack of privacy.
Changes in the diet, including patients reducing fluid and fibre intake for fear of incontinence.
Difficulty swallowing, which results in requirement for thickened fluids and modified consistency diets. This can restrict consumption of adequate fibre and fluid.
Poor dentition, which can impact on dietary intake, including fibre-containing foods.
Limited care assistance available at mealtimes for dependent individuals, to ensure appropriate diet and fluid provision.
Development of co-morbid medical conditions and resulting poly-pharmacy including, in particular, analgesics and psychotropic drugs.
Mental health disorders such as depression, anxiety, dementia and cognitive impairment.
Use of a number of medicines that induce constipation, including antacids, calcium and iron supplements, as well as radiotherapy and opioid pain relief for cancer treatment.
Socio-environmental factors including hospitalization and institutionalization.
Medications that can contribute to constipation include:
1. Pain medications (narcotics)
3. Antidepressant and anti-psychotic medications
4. Some seizure medications
5. Iron supplements
6. Sucralfate and some antacids such as TUMS
7. Some blood pressure medications
1.Behavior changes: It is best to establish a regular pattern of bowel movement. People who have a normal bowel pattern usually defecate at approximately the same time every day. Since the bowels are most active after awakening and after meals, the most optimal time for a bowel movement is usually within the first two hours after waking and after breakfast. When the signals to defecate are ignored, these signals become weaker and weaker over time. Encouraging and allowing persons to pay attention to these signals can help decrease constipation.
2.Laxatives: Laxatives are substances that can help relieve constipation. However, the long-term use of laxatives can make your body depend on them. Talk to your health care provider about the use of laxatives to manage your constipation.
Fibre supplements are widely available and can be found in forms such as powders, tablets and capsules. If you have trouble eating enough fibre and want to use fibre supplements, check with your health care provider first.
Bulk forming laxatives are natural or synthetic products that have a laxative effect by absorbing water and increasing faecal mass.
3. Diet: For long term treatment it is always preferable to choose for a proper dietary management because intake of laxatives for a long period is not good for health. Increasing intake of fiber and fluid may help to feel less constipated and bloated. Above all, it keeps you to be healthy.
Nutritional guidelines for alleviating constipation:
When we experience constipation, it may be beneficial to include more insoluble fibre in the diet to promote regularity. It is important to increase fibre slowly over the course of a few weeks. Adding too much fibre too quickly can make constipation worse. Insoluble Fibre is not digested by the body and is excreted as waste. This is the type of fibre that promotes bowel regularity and discourages the development of haemorrhoids. Examples of foods that contain insoluble fibre include wheat bran, nuts, seeds, and skins on vegetables and fruits.
Tips that should be followed
Plenty of liquids.
Increase fibre intake.
3-5 servings of fruits and vegetables daily.
Foods that promote regularity.
Plum or prune juice.
Include exercise or physical activity in daily routine.
Talk to your healthcare team about medication or supplements to help with constipation.
Medical interventions are required only when constipation arises because of some structural or functional change in the gastrointestinal tract.
Exercise and Constipation
In this paragraph, I am going to explain how regular Exercises can help to get relief from Constipation. Exercise therapy has shown significant efficacy as a means of treating various intestinal diseases especially, aerobic exercise, may be a viable and effective treatment for patients with constipation. Exercise helps constipation by lowering the time it takes food to move through the large intestine. This limits the amount of water that our body absorbs from the stool. Hard, dry stools are harder to pass.
Aerobic exercise speeds up your breathing and heart rate. This helps to stimulate the natural squeezing (or contractions) of muscles in our intestines. Intestinal muscles that squeeze better will help to move stools out quickly. A regular walking plan, even 10 to 15 minutes several times a day can help the body and digestive system work at their best. For example, aerobic exercise includes running, jogging, swimming, or swing dancing. All of these exercises can help keep the digestive tract healthy. Stretching may also help ease constipation, and yoga may, too.
In conclusion, it is always necessary to follow a proper dietary and lifestyle management which, can help in maintaining the normal bowel movements to a great extent.
How FoodNwellness will help you?
You can join the programme of Foodnwellness. This program gives you a personalized plan that includes the key to eat the right quantity of food and healthier options that you need to eat for Constipation and will also motivate you to have a healthy lifestyle. So, you may receive plenty of advice from everywhere but it is worthy when you receive correct knowledge from panel of health professionals. Foodnwellness will always guide regarding every issue you face and it will be taken care of by our Dietitians.
Ash gourd is commonly considered a vegetable, which is used in cooking a variety of staple Indian dishes such as kootu, curry, sabzi, and dal, besides sweets and candies called petha. The therapeutic and remedial traits offered by the vegetable, as well as ash gourd seeds and leaves are extensive. Ash gourd supplies plenty of nutrition, being inherently high on water content providing a cooling effect on the body, having zero cholesterol thereby augmenting heart health and abounding in a plethora of vitamins and minerals to facilitate key metabolic functions in the body. Ash Gourd may help improve digestion and help to lose weight effectively. It also a rich source of soluble fiber, which decreases the digestion process and makes you feel fuller for a longer period of time. Moreover, the roots and juice of ash gourd also have applications in skin and hair care.
This remarkable natural wonder, which belongs to the cucumber and squash family, like snake gourd, also provides valuable curative properties for conditions such as fever, jaundice, and diabetes. This is owing to its noteworthy antioxidant and anti-inflammatory qualities, due to the presence of beneficial plant compounds like flavonoids and carotenoids. In addition, the juice of ash gourd also heals hair and scalp disorders like dandruff and bald patches.
Ash gourd – 200 g
Lemon 3 – 4 drops
Rock salt – ¼ tsp
Roasted jeera powder/ Black pepper powder – ¼ tsp
Water- as required
Cut, peel and chop the ash gourd.
Add ash gourd with water as required in a mixer/ juicer and blend to a smooth puree.
Strain the puree.
Add lemon juice, salt and roasted jeera powder/ black pepper powder
Seeds are small mighty kernels that are super-nutritious. They are also known as a powerhouse of nutrients and daily consumption provides a myriad list of health benefits. They contain all the starting materials necessary to develop into complex plants. These contain an ample amount of fibre, healthy monounsaturated fats, polyunsaturated fats, vitamins, minerals, and antioxidants present in them. They are extremely versatile when incorporated into any recipe. When consumed as part of a healthy diet, seeds can help reduce blood sugar, cholesterol, and blood pressure. They can help you to lose weight while providing you with enough energy for the whole day.
Do you need more Energy but want to loseweight? Do you want to Stay Healthy? Follow this Article for that!
This article will describe the nutritional content and health benefits of the healthiest seeds you can eat.
Let’s have a look at some of the available Seeds which provide potential health benefits.
Note – These Seeds need to be incorporated into a well-balanced healthy diet in combination with lifestyle changes for them to work optimally.
The chia seed has stolen the limelight lately on the supermarket red carpet, showing up in everything from energy bars to cereals to beverages. Chia comes from a desert plant in Mexico called Salvia hispanica. Rich sources of omega-3 fatty acids, carbohydrates, protein, dietary fiber, antioxidants, and calcium. These tiny black and white seeds were used long ago by Mayan and Aztec cultures to boost energy. Chia seeds contain five times more calcium than milk, seven times more Vitamin C than oranges, three times more iron than spinach, twice the potassium content in Banana, and eight times more Omega 3 than Salmon.
High-quality protein, Boost Energy and Stamina, Controls hunger, Fights cervical and breast cancer, Good for heart health, Helps to treat Diabetes, Cleanses Colon, High in antioxidant, Helps to digest, Controls Hypertension, Builds muscle, and aids weight loss, Arthritis, Gets rid of Toxins, Reduce Inflammation, Promotes sound sleep, Hyperactivity disorder, Healthy skin, hair, nails.
Trigonella foenum-graecum (L), or fenugreek is an annual herb belonging to the family Papilionaceae and is cultivated throughout the country. Fenugreek is native to Eastern Europe and parts of Asia but now widely cultivated almost all over the world for its leaves and seeds. They are commonly used as leafy vegetables and condiments, respectively. The leaves and seeds of the plant are widely used as a spice in food preparations and as ingredients in traditional medicine. Fenugreek contains a specialized type of soluble fiber “Galactomannan” that slows the absorption of glucose in the intestine.
It has various potential pharmacological effects in modern medicine such as Antidiabetic, Antilipidemic, Antioxidant, Hypocholesterolemic, Hepatoprotective, anti-fungal, Anti-Inflammatory, Antibacterial, Anticarcinogenic, Antiulcer, Antilithigenic, Neuroprotective Effects, Cures Skin Inflammation and Scars, Lose weight by suppressing appetite, Remedy for fever and Aids Digestion.
Fennel is traditionally used for medicinal and culinary purposes. The entire plant is valuable in the medicinal industry and its enlarged base is used as a vegetable. Its leaves are used for culinary purposes and its seeds as a spice and essential oil extraction. Fennel is a versatile ingredient in cooking because it can be used as an herb, spice, or vegetable. The aromatic and flavorful herb comes with a rich array of nutrients including Vitamin A, B6, C, and minerals like calcium, iron, zinc, manganese. Fennel is super high in dietary fiber, covering more than 25 percent of your daily value. Potassium, which is crucial in maintaining low blood pressure. Fennel seeds are a storehouse of antioxidants and volatile oils.
Acts as Diuretics and detoxifies the blood, relieves hemorrhoids, Aromatic quality relaxes blood vessels. Helps to get rid of intestinal worms, acts as a mouth freshener, anti-aging, prevents hair fall, antiseptic, anti-oxidant rich. Prevents eye disorders, reduces weight, relief from common cold and cough, promotes proper bowel movement, improves bone strength and development, relieves the menstrual problem.
Flaxseeds provides medicinal benefits. Rich in omega-3 fatty acids, dietary fiber, and lignans (beneficial plant compounds). Recent studies show flaxseeds may help reduce belly fat and lower your risk of heart disease, cancer, stroke, and diabetes. Flaxseeds are widely available in products such as frozen waffles, cereals, and meatless meal products. Rich in antioxidants, Vitamins B, Magnesium, potassium, manganese, phosphorous, iron, copper, high in dietary fibre.
Flax seeds are beneficial who have problems with gas, it helps with eliminating gas. High in omega- 3, Potent anti-inflammatory, Fires up metabolism, Burns fat, aids in constipation, pulls debris out of the bowels, lowers cholesterol, lowers blood pressure, controls blood sugar, help to keep hunger at bay, which may aid weight control, rich in lignans which may reduce cancer, phytoestrogens that protect against cancer, anti-viral, anti-bacterial. Flaxseed have potential health benefits. such as in reduction of cardiovascular disease, atherosclerosis, diabetes, cancer, arthritis, and osteoporosis, autoimmune and neurological disorders. Flax protein helps in the prevention and treatment of heart disease and in supporting the immune system.
The pumpkin plant, along with its seeds use in the traditional medicine of many countries, including India, Mexico, Canada, the United States, China, and Europe. Subtly sweet and nutty with a somewhat chewy texture, pumpkin seeds are lower in fat than other seeds and offer essential minerals like iron, zinc, magnesium, and potassium. Great source of Vitamin B, E, and K. Pumpkin seeds also contain protective compounds called phytosterols, which likely contribute to their known prostate and heart health benefits. Pumpkin seeds contain with L- tryptophan, the relaxing amino acids. The only seeds that are alkaline-forming. 100 g seeds provide 30 g of protein. Raw pumpkin seeds are essential. They are rich in antioxidants, anti-inflammatory properties, and Omega 3 fatty acids.
Raw pumpkin seeds are essential for skin health and wound healing and promote good prostate health and offer anti-inflammatory and cholesterol-lowering benefits. Helps in reducing the levels of LDL cholesterol, inflammation for arthritis, blood pressure, boosting immunity, maintain sugar level, prevent kidney stone formation. Good for prostate health, liver functioning, gallbladder, disabilities of learning, inflammation, cancer management and Promote good sleep, lowers depression, preventing kidney stone formation, natural protector against osteoporosis, and inhibition of parasites.
Small but mighty, sunflower seeds are an excellent source of protein, iron, folate, zinc, dietary fiber, and vitamin E. In fact, sunflower seeds are the best whole-food source of vitamin E, a nutrient that may slow the effects of aging boosts the immune system, and an excellent source of Selenium, Magnesium, and Zinc. Sunflower is good for its oil and protein content. Proteins present in sunflower seeds have favorable amino acid distribution and, in addition, tocopherols, minerals, and vitamins are provided in substantial amounts.
Gives relief from muscle cramp, reducing blood pressure and treating migraine, treating thyroid health, phytosterol which helps in lowering blood cholesterol level, treating inflammatory conditions like Arthritis, improves bones, improves skin, Antioxidants, Assist nerves, Prevents anemia, assist heart health, eases arthritic pain, control cell damage, assist cancer prevention.
Sesame (Sesamum indicum L.) seeds grow in tropical regions throughout the world since prehistoric times. Sesamol and sesaminol are phenolic anti-oxidants. Together, these compounds help stave off harmful free radicals from the body. Sesame seeds are a very good source of dietary proteins with fine-quality amino acids that are essential for growth, especially in children. Just 100 g of seeds provide about 18 g of protein (32% of daily-recommended values). Sesame is amongst the seeds rich in quality vitamins and minerals. They are very good sources of B-complex vitamins such as niacin, folic acid, thiamin (vitamin B1), pyridoxine (vitamin B6), and riboflavin. These provide calcium, iron, magnesium, phosphorus, zinc, B vitamins, and dietary fiber.
Promotes bone health and prevents Osteoporosis, and also helps to prevents tooth decay, halitosis, bleeding gums, dry throat, fight free radicals, prevent hangover, anticancer, anti-depressant, anti-inflammatory, lowers blood pressure, and also reduces the risk of cardiovascular diseases and hypertension, reduces signs of premature aging and strength muscle, tissue and hair, Beneficial in protecting DNA from harmful effects of radiation caused by chemotherapy and radiopathy, facilitates digestion and prevents constipation, solution for anemia, good for oral health, lowers cholesterol, prevents wrinkles, good for eye health, improves respiratory health.
Frequently Asked Questions
How to use seeds?
Eaten Sunflower seeds or pumpkin kernels as a snack by themselves, either raw or dry-fried.
Dry-fry seeds in a pan to bring out their flavor. Take them off the heat once they start to color as they will continue cooking for a little while. When you dry-fry seeds, the heat will affect the oils, so it is advisable to heat only the amount you are going to use straight away. If kept, dry-fried seeds will quickly go rancid.
Use as a garnish or mixed through salads to add texture and flavor,
Add them to muesli or other cereals.
Use in bread and baking, either whole or ground.
Add ground flaxseeds (also called linseeds) or chia seeds to smoothies to add fibre, texture, and flavor.
How to eat? How it will be more effective?
Seeds represent life and many seeds are edible and eat raw when exposed to heat. They often produce toxic substances, and vitamins, minerals, and essential oils. By roasting the seed, its classification ranges from live food to dead food. There is no seed on the ground that can withstand roasting or heat treatment without destroying its nutritional components. Always remember – we should eat the seeds in their natural form, ie raw. Add them to other foods, but we should avoid those roasted or dipped in chocolate and the like.
How Food&wellness will help you?
For proper guidance and result, you should join the program of Food & Wellness. This program gives you a personalized diet plan that includes the kinds and amounts of seeds that you need to eat to have a healthy lifestyle. Food & Wellness will always guide you regarding every issue you face and it will be taken care of by our Dietitians.
Breastfeeding nutrition is needed in response to breast milk production. They must meet the requirements of both baby and mother.
Breastfeeding is one of the most effective ways to ensure child health and survival. Nearly 2 out of 3 infants are not exclusively breastfed for the recommended 6 months. Breast milk is the ideal food for infants. It is safe, clean, and contains antibodies that help protect against many common childhood illnesses. A lactating mother requires extra food to secrete adequate quantity/ quality of milk and to safeguard her own health. The nutritional link between the mother and the child continues even after birth. The newborn baby depends for some period solely on breast milk for his existence.
Breast milk provides all the energy and nutrients that the infant needs for the first months of life, and it continues to provide up to half or more of a child’s nutritional needs during the second half of the first year, and up to one third during the second year of life.
Breastfeed children perform better on intelligence tests, are less likely to be overweight or obese, and less prone to diabetes later in life. Studies show Women who breastfeed also have a reduced risk of breast and ovarian cancers. Inappropriate marketing of breast milk substitutes continues to undermine efforts to improve breastfeeding rates and duration worldwide. At parturition, major hormonal changes lead to the onset of lactation. Estrogen and progesterone secretion falls markedly while the elevated prolactin concentrations are maintained. Prolactin causes the breasts to begin milk secretion.
The volume of breast milk secreted increases rapidly to about 500 mL on day 5, 650 mL at 1 month, and 700 mL. Supplementation during the first 6 weeks postpartum, while there is minimal chance of conception, is recommended by WHO for increasing breast milk retinol and improving infant vitamin A status in developing countries. Vitamin B 12 concentrations in milk from Guatemalan women were one-tenth of those in California and correlated with both maternal and infant serum B 12 with both groups having a high prevalence of deficiency. Human milk provides sufficient fluoride for the first 6 months of life, but the infant should be given 0.05 mg/kg/day starting at age 6 months.
Iodine can be very low in breast milk in populations with endemic iodine deficiency, and infants and young children consume little iodized salt. Weaning infants are at risk of iodine deficiency, especially if they are not consuming infant formulas.
During the first 2 to 7 days postpartum, colostrum is secreted. It is a thick yellow fluid containing large amounts of immune factors, protein, minerals, and carotenoids. Colostrum can provide the newborn infant with large amounts of maternal antibodies, important because of the immune system. As the immune system does not develop fully for some months. Between about 7 and 21 days postpartum the milk is transitional, and after 21 days mature milk is secreted.
Suckling is required to empty the breast, which stimulates the continued synthesis of prolactin and maintenance of milk production; once lactation is established suckling once a day can sustain milk production but synthesis stops within a few days of suckling cessation. Continued suckling inhibits the release of luteinizing hormone and gonadotropin-releasing hormone so the return of ovulation and menses is delayed, providing very effective birth control.
Breast- Feeding Nutritional Requirements
Lactating mother’s nutritional requirements should meet (1) their own daily needs (2) provide enough nutrients in milk for the growing infant and (3) furnish the energy for the mechanics of milk production. Diet of lactating mother and her nutritional status during pregnancy affect to a certain extent quality and quantity of breast milk. Nutritional needs exceed during lactation compared to pregnancy. In six months a normally developing infant doubles the birth weight equivalent of which is accumulated in 9 months of pregnancy.
Nutritional requirements are maximum during lactation compared to any other age group in a woman’s life hence the diet should be balanced and meet the requirement. The number of meals can be increased.
Galactagogue or lactagogue act by increasing the prolactin secretion which in turn increases milk production. They also work psychologically and have a marginal effect on milk production. Sucking is the best lactagogue. The diet can include lactagogues which stimulate the production of milk. Garlic, milk, almonds, and garden cress seeds are considered to increase milk production in certain regions of India. Some also believe foods of animal origin like goat meat, fish and mutton increase the secretions of breast milk. Special foods like sonth laddu and gond laddu are given during lactation. This practice can be encouraged.
Weight gain beyond that desirable for body size should be avoided. When the baby is weaned, the mother must reduce her food intake in order that obesity may be avoided.
It is better to control constipation by inclusion in the diet of raw and cooked fruits and vegetables, whole grains, and an adequate amount of water than by the use of laxatives.
No food needs to be withheld from the mother unless it causes distress to the infant. Occasionally, tomatoes, onions, members of the cabbage family, chocolate, spices, and condiments may cause gastric distress or loose stools in the infant.
If the mother is under 17 years of age and if she has multiple gestations, she needs to take additional care in meeting the nutritional requirements.
If the mother loses rapid weight loss while breastfeeding, her choice intake is to be increased.
Maternal Nutrient Requirements During Lactation
The daily nutrient requirements of the lactating woman are higher than requirements during pregnancy. The higher recommended intakes are based primarily on the amounts secreted in milk. The most recent RDA assumes that the mother secretes about 500 kcal/day in milk, including about 5% as protein, more than 50% as fat, and 38% as lactose (Institute of Medicine). This falls to 400 kcal/day in the second 6 months. In the first 6 months about 170 kcal/day are obtained from maternal weight loss. Thus the energy requirements in lactation are higher than those of the non – pregnant woman. Energy restriction to induce weight loss should not be attempted while breastfeeding due to the risk of inadequate intake of other nutrients in the diet.
Exclusive breastfeeding and exercise, combined with a high-quality diet, should lead to gradual weight loss during the postpartum period. The recommended intake of most micronutrients is also increased to cover the amounts secreted in milk. The only nutrient that is needed in lower amounts during lactation is iron, except for women who need to synthesize large amounts of blood to replace major blood losses during delivery.
Galactagogues are generally herbs or foods like these that, when ingested, increase a lactating mother’s milk supply. They’re often taken in supplement form or teas, but you can consume them as really delicious prepared foods too. Galactagogues and their milk-promoting functions generally aren’t scientifically proven, but instead are used because of anecdotal evidence passed on from mother to mother. This include Almonds, Oats, Alfalfa, sprouts, Fennel, Fenugreek, Brewer’s yeast, Spinach, Flaxseed. Galactagogues are grand foods that can help spur your milk supply into overdrive.
Some moms find it helpful to cook with galactagogues items, grouping as many items together as possible. You can make cookies with almonds, oats, and flaxseed. Tea with the fennel, fenugreek, and blessed thistle or a balanced green juice made up of spinach and sprouts.
Breastfeeding Nutrition- for healthy motherhood
Nutritional needs during breastfeeding are increased in response to breast milk production. They must meet the requirements of both baby and mother.
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, 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.
The increase in protein requirements during lactation is 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. 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 human milk, and helps to provide our 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.
Lactose is the predominant carbohydrate in human milk and is essential to the nutrition of the infant’s brain. While the concentration of lactose is less variable than that of other nutrients, the total production is reduced in mothers with severe malnutrition.
The lipids in breast milk are the fraction that most contributes to its energy content; they are the components that vary most in their distribution and quality. Maternal malnutrition is associated with lower concentrations of lipids in breast milk. The distribution pattern of fatty acids in breast milk is also sensitive to the mother’s diet.
DHA (docosahexaenoic acid) is a nutrient with limited endogenous biosynthesis, so it must be obtained through the diet, as it is the most important omega-3 acid for the optimal development of the brain, retina, and ear. The cholesterol content of breast milk is highly variable and is related to the duration of breastfeeding, maternal age, maternal diet, season, and place of residence omega-3 polyunsaturated fat. Omega-3 are considered essential fats because your body alone cannot make them.
Water accounts for 85—95% of the total milk volume. There is a widespread belief that increasing water intake will increase milk production, but several studies have demonstrated that forcing the intake of fluids beyond that needed to quench thirst has no beneficial effects on lactation.
The concentration of sodium is higher in colostrum than in mature milk. Research has found no evidence of an association between sodium intake during lactation and sodium levels in breast milk. However, it is always advisable to consume small amounts of salt, always enriched with iodine (iodized salt)
The recommended concentration of folic acid in breast milk can be easily achieved through dietary intake or supplementation if needed.
Dietary elements and minerals
The concentration of several vitamins and minerals in human milk is influenced by maternal diet and/or vitamin status. The concentrations of these nutrients in normal milk show the effect of maternal deficiency and supplementation on milk content and the infant. To predict risks caused by an infant or maternal micronutrient deficiencies in lactation, and for planning interventions, it is useful to categorize nutrient deficiencies based on their effect on the nutrient in milk. Priority nutrients include vitamin A, thiamin, riboflavin, vitamins B 6 and B 12, iodine, and selenium.
These nutrients are of most concern because low maternal intake or stores reduces their content in milk, which affects the infant adversely. However, the concentration in milk can be restored rapidly by maternal supplementation. Also, infant stores of these nutrients are more readily depleted, increasing the infant’s dependence on an adequate supply from breast milk or complementary foods. Lower-priority nutrients include folate, calcium, iron, copper, and zinc.
Maternal intake and stores of these nutrients have little or no effect on breast – milk concentrations or infant status, or on the amount required from complementary foods. Consequently, the mother is less likely to become depleted, and maternal supplementation is more likely to benefit herself than her infant. Milk vitamin D may below if women are very deficient but their infants will respond readily to vitamin D supplements.
Low milk vitamin B 12 and subsequent infant deficiency as a result of strict maternal vegetarianism, and low milk vitamin D and abnormal vitamin D status of infants receiving insufficient exposure to sunlight. The American Academy of Paediatrics recommends that all infants who are breastfed should receive 400 IU vitamin D per day as a supplement. Infants fed formula but drinking < 1 L (1 quart) per day should also receive supplemental vitamin D.
Low concentrations of nutrients in breast milk imply that maternal and/or infant supplementation is needed; breastfeeding is always the best way to feed young infants.
Vitamin B 12 concentrations in milk from Guatemalan women were one-tenth of those in maternal and infant serum B 12 with both groups having a high prevalence of deficiency. Human milk provides sufficient fluoride for the first 6 months of life, but the infant should be given 0.05 mg/kg/day starting at age 6 months.
Breast milk contains an adequate amount of Vitamin A. A high-dose Of (200 000 to 300 000 IU) vitamin A supplementation during the first 6 weeks postpartum, while there is minimal chance of conception, is recommended by WHO for increasing breast milk retinol and improving infant vitamin A status in developing countries.
The plasma and tissue concentrations of vitamin C in smokers are lower than in nonsmokers, so an increase in vitamin C intake is recommended in mothers that smoke.
The concentration of vitamin E in breast milk is sensitive to maternal intake, so the maternal diet must be assessed and supplemented if intake is inadequate.
Vitamin K is also synthesized by bacteria lining the gastrointestinal tract. If the diet is adequate, the lactating mother does not require vitamin K supplementation. Newborns usually have low levels of vitamin K, as this vitamin is not easily mobilized through the placenta and the bacterial flora of the newborn is inadequate for its synthesis in the first days of life.
Copper and zinc
Concentrations seem to correlate strongly to maternal stores in the liver during the third trimester of the pregnancy, and maternal intake has little influence on them, although their bioavailability in milk is very high. Iodine, iron, copper, magnesium, and zinc have a high bio-availability in breast milk. The selenium content is strongly influenced by the mother’s diet.
Iron supplementation is usually recommended to make up for losses sustained during childbirth. Although it must be noted that women that practice exclusive breastfeeding usually experience amenorrhoea for a minimum of six months and thus do not lose iron through menstruation during that time. Therefore, it could be said that breastfeeding exerts a protective effect against maternal iron deficiency.
Calcium is essential during lactation, during which it is subject to special regulatory mechanisms that lead to increased absorption, decreased renal excretion, and greater mobilization of bone calcium. To meet maternal calcium requirements, the American Academy of Pediatrics recommends lactating mothers to consume five servings a day of calcium-rich foods. Such as low-fat yogurt or cheese, and other non-dairy foods that contain calcium, such as fish consumed with its bones (for example, canned sardines), salmon, broccoli, sesame seeds, or cabbages, which may provide 1000—1500 mg daily recommended allowance for lactating women.
Zinc is essential to growth, cell immunity, and enzyme synthesis. While zinc concentrations in human milk are not high, they suffice to satisfy the needs of the child due to its high bio-availability. We recommend increasing zinc intake by 50% during lactation.
Selenium is a mineral available in the immune system, cholesterol metabolism, and thyroid function. The concentration of selenium in breast milk is three times that in artificial formulae.
The iodine requirements of lactating women nearly double those of healthy adult women, as in addition to meeting maternal requirements, iodine levels must guarantee that the baby receives sufficient iodine from the milk to synthesize thyroid hormones. The iodine content of human milk is variable and depends on maternal intake.
Most Commonly Asked Questions
What about a vegetarian diet and breastfeeding?
Choose foods rich in iron, protein, and calcium. Good sources of iron include lentils, enriched cereals, leafy green vegetables, peas, and dried fruit, such as raisins. Body absorb iron; eat iron-rich foods with foods high in vitamin C, such as citrus fruits. For protein, consider plant sources, such as soy products and meat substitutes, legumes, lentils, nuts, seeds, and whole grains. Eggs and dairy are other options. Good sources of calcium include dairy products and dark green vegetables. Other options include calcium-enriched and fortified products, such as juices, cereals, soy milk, soy yogurt, and tofu. Consider supplements.
A daily vitamin B-12 supplement is recommended. Vitamin B-12 is available almost exclusively in animal products, so it’s difficult to get enough in vegetarian diets. If you don’t eat fish, you might consider talking to your health care provider about taking an omega-3 supplement. If you don’t eat enough vitamin D-fortified foods — such as cow’s milk and some cereals — and you have limited sun exposure, you might need vitamin D supplements. Your baby needs vitamin D to absorb calcium and phosphorus. Too little vitamin D can cause rickets, a softening, and the weakening of bones. Tell your doctor and your baby’s doctor if you’re also giving your baby a vitamin D supplement.
What are the foods and drinks should I limit or avoid while breastfeeding?
Certain foods and drinks deserve caution while you’re breastfeeding. For example:
Alcohol: There’s no level of alcohol in breast milk that’s considered safe for a baby. If you drink, avoid breastfeeding until the alcohol has completely cleared your breast milk. This typically takes two to three hours for 12 ounces (355 milliliters) of 5% beer, 5 ounces (148 milliliters) of 11% wine, or 1.5 ounces (44 milliliters) of 40% liquor, depending on your body weight. Before you drink alcohol, consider pumping milk to feed your baby later.
Caffeine: Avoid drinking more than 2 to 3 cups (16 to 24 ounces) of caffeinated drinks a day. Caffeine in your breast milk might agitate your baby or interfere with your baby’s sleep.
Fish: Seafood can be a great source of protein and omega-3 fatty acids. Most seafood contains mercury or other contaminants, however. Exposure to excessive amounts of mercury through breast milk can pose a risk to a baby’s developing nervous system. To limit your baby’s exposure, avoid seafood that’s high in mercury, including swordfish, king mackerel, and tilefish.
This advice has been handed down for years not to eat beans, as they will make your baby gassy, and don’t eat spicy food because your milk will become too spicy. This is based on the assumption that what you eat goes directly into your milk supply and that your baby will suffer from food-specific allergies and intolerance. The theory goes: gas is due to red meats and beans and acid reflux from broccoli.
Occasionally these things are true that sometimes babies do have allergies and when you cut out various foods from your diet. However, most babies suffer from allergic reactions due to something you’re eating. Often accompanied by other symptoms such as hives, watery diarrhea, large patches of relentless eczema, and very painful gassy.
Do we really burn extra calories while breastfeeding or during lactation?
Many breastfeeding moms report feeling extra hungry throughout their days of breastfeeding. This hunger is for an excellent reason. Your body is working very hard to produce its “liquid gold” – breast milk. The rumors you heard are correct: you burn an additional 500 calories a day while breastfeeding. While breastfeeding, it is essential to eat enough calories to fuel both you and your baby. It is not the time to try the latest diet or weight loss fad. In fact, you should not go on any specific “diets” Unless your baby has special dietary needs.
Do we need to consume extra calories while breastfeeding?
Yes, you might need to eat a little more, about an additional 330 to 400 calories a day. To provide you the sufficient energy and nutrition to produce milk. To get these extra calories, opt for nutrient-rich choices, such as a slice of whole-grain bread with a tablespoon (about 16 grams) of peanut butter, a medium banana or apple, and 8 ounces (about 227 grams) of yogurt.
How can I plan meals to get the nutrients I need during Breastfeeding?
You should join the program of Foodnwellness. This program gives you a personalized plan that includes the kinds of foods in the amounts that you need to eat for each trimester of lactation.
How Foodnwellness helps during this phase?
During lactation or breastfeeding, motivation for eating a healthy diet may change relative to the non-pregnant state. As the women prepare themselves for motherhood and consider the impact of their dietary intake on the baby’s health. Personal values and beliefs about nutrition in lactation, advice from health professionals, and physical and physiological changes may interact with determinants of eating behaviors present in the non-pregnant state to change diet-related behaviors. Although most women are aware that healthy eating is important during pregnancy and lactation. Women may lack knowledge of specific dietary recommendations or may not have the skills required to improve their diet. Women may receive plenty of advice from everywhere but it is worth it when you receive correct knowledge from a panel of health professionals. Foodnwellness will always guide you regarding every issue you face and our Dietitians will take care of it.
There are few events in everyone’s life that rival the significance — and the joy — of childbirth. The person you’re bringing into the world will become so important to you that you’ll do anything to nurture and protect him or her. You want to do all, you can to help ensure a healthy pregnancy and a wonderful beginning to your child’s life. So you think you want to be a mom — at least sometime shortly. Nutrition during pregnancy also plays an important role to give birth to a healthy child in future parenthood.
How exciting! Having a child is a wonderful experience that will enrich your life forever. But the decision to have a child shouldn’t be taken lightly. Parenthood is a lot of work, and the best way to approach it is by preparing yourself.
Pregnancy, also known as gestation, is when one or more offspring develops inside a woman. The term pregnancy is used to describe the period in which a fetus develops inside a woman’s womb or uterus. Pregnancy usually lasts about 40 weeks or just 9 months, as measured from the last menstrual period to delivery. There are three segments of pregnancy, called trimesters. Prenatal care improves pregnancy outcomes. Proper nutrition care helps to have a healthy child.
A woman prepares herself to meet the nutritional demands by increasing her own body fat deposits during pregnancy. Nutrition and lifestyle before and during pregnancy, lactation, infancy, and early childhood have shown long-term effects on the health of the child. This includes the risk of common non-communicable diseases such as obesity, diabetes, and cardiovascular disease. There are other diseases such as an increased risk of adverse pregnancy outcomes including low birth weight, preeclampsia, pre-term birth, and neurodevelopment problems such as fetal alcohol spectrum disorder. This phenomenon is known as “Early metabolic programming of long-term health and disease” or “Developmental origins of adult health and disease”.
Nutritional Status during pregnancy
The additional nutritional consumption of a pregnant mother during pregnancy is met by a combination of physiological events, affect maternal nutrient utilization, fatal nutrient transfer, and increased dietary intakes. The physiological changes complicate the interpretation of nutritional status measures in pregnancy. The body composition of the mother in the peri-conceptional period affects pregnancy weight gain. So the new revised weight-gain recommendations continue to be based on maternal body mass index (BMI) at conception.
The adverse effects of consuming an inadequate amount of vitamins and minerals during pregnancy have a long–term effects on deficiencies or their role in specific adverse pregnancy outcomes. Estrogens synthesis is increased from early pregnancy, and its functions include altering carbohydrate and lipid metabolism, increasing the rate of maternal bone turnover.
Nutritional Intake During Pregnancy
The requirements for selected nutrients increase appreciably during pregnancy. The recommended intakes for the following nutrients are >25% higher than the amounts of nutrients that are recommended for non-pregnant women. The nutrition that supposes to consume during pregnancy is protein, α-linolenic acid, iodine, iron, zinc, folate, niacin, riboflavin, thiamin, and vitamin B6. The needs for protein, iron, folate, and vitamin B6 are about 50% higher. Good food sources of these nutrients are grains, dark green or orange vegetables, and the meat, beans, and nuts groups. You also need additional energy to meet the requirements for moving a heavier body, the rise in metabolic rate, and tissue deposition.
Approximately 340–450 kcal should be consumed in the second and third trimesters, respectively. There is a requirement for increased nutrients. The same food pattern recommended for non-pregnant women can also be recommended to pregnant women if the food pattern meets Recommended Daily Allowances (RDA) for all nutrients. The shortfall in iron and vitamin E can be provided by any vitamin-mineral supplement supplying at least 10 mg iron and 9 mg vitamin E.
Healthy eating habits for pregnant mother
A healthy balanced diet during pregnancy is essential to support optimal growth and development of the fetus and the physiological changes. During pregnancy include consuming optimal amounts of energy as well as macro and micronutrients, achieving appropriate weight gain, adhering to general and pregnancy-specific food safety recommendations. Try to avoid ingestion of harmful substances. The protein, fat, minerals, and vitamins deposited in fetal and maternal tissues come from increased maternal food intake.
The dietary recommendations for pregnant women are to meet their increased caloric and nutrient needs. Additional recommendations include increasing water intake and avoiding foods associated with food-borne illnesses. Should avoid undercooked fish and meat, raw eggs, unpasteurized products, and raw sprouts. Good nutrition is the most important requirement of a mother during pregnancy. Effects of a Poor Diet result in premature birth, low birth weight babies, Feeble, weak babies. A pregnant woman should choose nutrient-dense foods- consume 300 extra calories per day. Eat not more than 12 ounces of low-mercury fish weekly.
No calorie restriction should be there in pregnancy nutrition. Recommendations focus on achieving and maintaining a healthy weight during pregnancy by basing meals on starchy foods (whole grain if possible), eating fibre rich foods, and consuming at least five portions a day of fruit and vegetables. Avoid food that is high in fat and sugar (including fried, some drinks, and confectionery). It is advisable for a pregnant woman to eat breakfast and watch portion sizes and how often they are eating.
Low-fat dairy foods for a source of calcium are encouraged with a daily intake of protein in the form of lean meat, two portions of fish a week (one of which should be oily) or lentils, beans and tofu.
Nutrient requirements during pregnancy
The amount of energy required varies greatly among women because of differences in weight and fat gain and energy expenditure. Excessive weight gain in pregnancy tends to cause excessive weight retention postpartum. Exclusive breastfeeding for at least 6 months reduces the risk of long-term retention of this weight.
Carbohydrates are the main substrate for fetal growth, fueling maternal and fetal organ function, and biosynthesis. Maternal and fetal brain functions use glucose from carbohydrates as their preferred source of energy with glucose providing at least 75% of fetal energy requirements. An adequate carbohydrate intake will require for cell synthesis.
A low glycaemic index (GI) suggests slower rates of digestion and absorption of a food’s carbohydrate, potentially relating to a lower insulin demand. It is therefore a modifiable macronutrient in the management of diabetes mellitus (gestational, type 1 and type 2).
Protein forms the building blocks for both structural and functional components of cells. Requirements are highest during the second and third trimesters due to extra development and growth of both maternal and fetal tissue. Plasma concentrations of most amino acids are higher in fetal circulation. Over 15 different amino acid transporters mediate their transport against a concentration gradient.
An additional RDA of 925 g of protein deposits in the mother and fetus, of which 8 g/day are needed during the second and 17 g/day during the third trimester. The total RDA is 1.1 g/kg/ day or + 25 g/day additional protein.
There are no specific recommendations for fats in pregnancy, apart from following normal dietary guidelines. Fats intake should be 25 to 35 percent of daily calories. Those calories should come from healthy fats, such as avocados and other dry fruits. Foods with unhealthy fats, including French fries and other fast food, should be avoided. It is not recommended for pregnant women to have a very low-fat diet, since it will be hard to meet the needs of essential fatty acids and fat-soluble vitamins.
Fatty acids are important during pregnancy because they support the baby’s brain and eye development. The brain depends on omega-3 and omega-6 fatty acids. Found in salmon and sunflower or safflower oil, for function, structure, and growth. Fats can also help the placenta grow and may help to prevent premature birth and low birth weight. Essential polyunsaturated fatty acids (PUFAs), which must be consumed in the diet, are found mainly in seed oils, the major sources are egg yolk and lean meat. DHA is found in meat and fatty fish.
Food rich in fibre affects the postprandial insulin response by influencing the accessibility of carbohydrates and nutrients to digestive enzymes thus delaying their absorption. It supports maternal digestive health, providing bulk to stool and absorbing water to aid transit time. This is especially beneficial as progesterone levels in pregnancy can result in constipation by increasing the relaxation of intestinal smooth muscle.
Pregnancy nutrition requires certain essential nutrients, supplied only under special conditions, such as stress, illness, or aging. The daily requirements of the nutrients for nonpregnant women change with the onset of pregnancy. Taking a daily supplement or multivitamin helps to meet many nutritional needs during pregnancy. The RDA of nearly all vitamins and minerals increases during pregnancy.
Excessive supplementation with retinol or the analog isotretinoin will help to treat severe cystic acne. Ingestion of large amounts of retinol is associated with birth defects including abnormalities of the central nervous system, craniofacial and cardiovascular defects, and thymus malformations. The first trimester is most critical as the malformations are from cranial neural crest cells.
The upper safe limit is 3000 μ g daily for women of reproductive age and in pregnancy. In pregnant and non – pregnant individuals the serum concentration of 25 – hydroxyvitamin D. The main circulating form of the vitamin, is a good indicator of tissue stores of vitamin D. It crosses the placenta and covert to the active form, 1,25 – dihydroxyvitamin D, by the neonate. The placenta synthesizes 1,25 – dihydroxyvitamin D; maternal serum levels are more
Calcium is available to the fetus by the substantial increase in the efficiency of maternal calcium absorption starting early in pregnancy. It is carried across the placenta by active transport involving calcium-binding protein and 1,25 – dihydroxyvitamin D. There is little need for additional dietary calcium during pregnancy, and calcium supplements do not improve maternal bone calcium or infant bone in the first year of life, even when maternal intakes are very low. Recommended intakes are 1000 mg/day, the same as for non – pregnant women.
The sodium intake should be normal during pregnancy to support the large prenatal expansion of tissues and fluids. Don’t restrict your sodium intake.
Helps red blood cells deliver oxygen to your baby. Sources include lean red meat, dried beans, peas, and iron-fortified cereals. During pregnancy, you need 28 mg daily, which can be found in most prenatal vitamin supplements. Women who do not have enough iron stored in their bodies before pregnancy may develop anemia. Pregnant women need extra iron in the form of an iron supplement. Your intake of iron should be on an additional 6 mg iron per day during pregnancy. Iron retention by the fetus (300 mg), deposited in the placenta (60 mg), used for the synthesis of additional maternal red blood cells (450 mg), lost in blood during delivery (200 mg) and retained by the mother’s increased red cell mass after parturition (200 mg).
Folate, also known as folic acid, plays an important part in reducing the risk of neural tube defects. Folic acid is a B vitamin, known as folate, require to meet nutrition during pregnancy. Before pregnancy and during the first 12 weeks of pregnancy, you need 0.4 milligrams (or 400 micrograms) of folic acid daily to reduce the risk of neural tube defects. All women of childbearing age should take a multivitamin supplement containing 0.4 milligrams of folic acid a day.
Women who need 4 milligrams should take folic acid as a separate supplement, not as part of a multivitamin. These are major birth defects that affect the baby’s brain and spinal cord, such as Spina bifida and anencephaly. The American College of Obstetrics and Gynecology (ACOG) recommends 600 to 800 mg of folate. Sources include liver, nuts, dried beans and lentils, eggs, nuts and peanut butter, dark green and leafy vegetables.
Common questions have always been asked by future parents
If a woman is a Vegetarian, what will be her nutritional intake during pregnancy?
A pregnant woman consuming vegetarian diets needs careful nutritional assessment. The vegetarian diet determines the nutrient deficiencies with increased risk. Most pregnant women consuming milk and eggs can meet the increased nutrient needs of pregnancy. You should carefully monitor the Iron Status. Low pre-pregnancy weight and less than optimal weight gain are common problems for vegans. High-calorie foods such as nuts, nut butter, wheat germ, avocados, dried fruit, coconut, honey, and salad dressings may be needed. If you are a vegetarian, you will need to plan your meals with care to ensure you get enough protein. You will probably need to take supplements, especially iron, vitamin B12, and vitamin D.
Vegan diets will require careful planning to consume adequate protein from complementary plant proteins. An alternate source of Vitamin B12 and calcium will require in a vegan diet.
Can being overweight or obese affect pregnancy?
Overweight and obese women are at increased risk of several pregnancy problems. Nutrition during pregnancy plays an important role for overweight and obese pregnant mothers. These problems include gestational diabetes, high blood pressure, preeclampsia, and cesarean delivery. Babies of overweight and obese mothers also are at greater risk such as congenital abnormalities, macrosomia with a possible birth injury, and childhood obesity. If your BMI is 30 or greater. The recommended weight gain is between 11 pounds and 20 pounds during pregnancy. A modest weight loss during pregnancy may be recommended for you if your BMI is 40 or greater.
Can consuming caffeine be harmful during pregnancy?
Moderate caffeine intake (200 milligrams per day—the amount in approximately two 8-ounce cups of brewed coffee) does not appear to lead to miscarriage or preterm birth. It is not clear whether caffeine increases the risk of having a low birth weight baby.
Excess caffeine can interfere with sleep and contribute to nausea and light-headedness. It also can increase urination and lead to dehydration.
How can I plan meals to get the nutrients that I need during pregnancy?
You should join the program of Foodnwellness. This program gives you a personalized diet plan that includes the kinds of foods in the amounts that you need to eat for each trimester of pregnancy.
How Foodnwellness helps during this phase?
Nutrition during pregnancy needs motivation for eating a healthy diet may change relative to the non-pregnant state as women prepare for motherhood and consider the impact of their dietary intake on the baby’s health. Personal values and beliefs about nutrition in pregnancy, advice from health professionals, and physical and physiological changes may interact with behaviors present in the non-pregnant state (e.g., personal preferences, time, money).
Awareness of healthy eating is important during pregnancy, women may lack knowledge of specific dietary recommendations or may not have the skills required to improve their diet. Healthy eating may also be challenging during pregnancy as women face barriers such as food aversions, cravings, nausea, vomiting, tiredness, constipation, hemorrhoids, and heartburn. Women may receive plenty of advice from everywhere but it is worth it when you receive correct knowledge from a panel of health professionals. Foodnwellness will always guide you regarding every issue you face and it will be taken care of by our Dietitians.
Minestrone soup is a thick Italian soup, made with vegetables, the addition of pasta, noodles, or rice. Common ingredients include beans, onions, celery, carrots, and tomatoes. The food is a traditional dish in Italy. Milestone soup was traditionally made to use up leftover vegetables, so feel free to use any seasonal vegetables and greens. It can be used as detoxification and also helps to stimulate the purification of the liver and the entire body and a good source of multiple Vitamins and Minerals. Essentially, minestrone is a thick, hearty variety of vegetable soup. There is no set recipe for minestrone, since it can be usually made out of whatever vegetables are at one’s disposal. it can be vegetarian, contain meat, or contain an animal bone based stock (such as chicken stock)
Minestrone soup is a healthy and quick to make nutritious recipe, can be consumed in breakfast, lunch, dinner or as a snack item. always try to serve hot to enjoy the taste.
Onion 30 gm
Carrot – 50 gm
French Beans – 40 gm
Celery – 20 gm
Salt – 0.5 tsp
Black pepper – 0.5 tsp
Small macaroni – 100 gm
Kidney beans – 50 gm
Tomato – 100 gm
Garlic- 8 cloves
Oil – 20 ml
Chop onion, garlic, carrot, French beans, celery, and tomatoes.
Heat oil in a pan.
Add the chopped onions, garlic, carrot, French beans, and celery over a medium flame and cook until the vegetables soften and stir occasionally.
Then add vegetable stock, salt, pepper and bring it to boil and cook about for 10 minutes.
Add tomatoes and macaroni and peas; simmer for 15 to 20 minutes more.
Chhena is cheese curds (Cottage cheese) from the Indian subcontinent, made from cow milk by adding food acids such as lemon juice and calcium lactate. It is pressed and further processed to make paneer and used to make desserts such as Khira Sagara, Chhena Kheer, Ras malai, and sweets such as Chhena jalebi, Chhena Gaja, Pantua, Rasgulla, and Sandesh.
Chhena is an incredible source of healthy fat calories with protein, calcium which helps to have healthy strong bones, Vitamin B2, Vitamin B1, which protects nerves, helps carbohydrate metabolism, prevents heart diseases, and helps produce red blood cells. This is ideal to consume during breakfast or snack time. It is loaded with dietary fibres which help in digestion by improving the metabolism and rich sources of protein, slightly higher than Paneer.
Milk – 1 litre
Lemon Juice – 15 – 20 ml
Bring milk to boil in a saucepan.
Add lime juice. Keep on stirring and until the milk gets curdled.
Ideally, the milk should get curdled at once after you stir lime juice or vinegar. Just keep extra lime juice ready, in case milk does not curdle.
When the greenish liquid (whey) separates from the milk, pour the curdled milk into a pan with the help of a sieve or muslin cloth.
Usually from 1 liter of whole fat milk, yield 350 grams of chhena.
Instead of lemon juice, you can also use 1 tablespoon (15 ml) of vinegar or 3 tablespoons (45 g) of Curd or 1 tsp of Citric Acid powder (5 g).
Calories:468 - 470 kcal
Fat:14 - 15 g
Carbohydrates:48 - 50 g
Protein:16 -18 g
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