The Nutrition Magazine

Issue # 2: Oct ober 2015

The

Nutrition Magazine

Pears and its wonders Adolescent Nutrition Nutrition Entrepreneur My Clinic What You need to know Healthy Eating Plan

I n th i s I ssue Forward Pears and its wonders Demystifying Nutrition Adolescent Nutrition Becoming a Nutrition Entrepreneur My Clinic What You need to know Opinion Cartoon Healthy Eating Plan

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The Nutrition Magazine EDITOR IN CHIEF Angella Wali ASSOCIATEEDITORS Otieno Millan Grace Nthunya COMMUNICATION & PR

Contact us: Email:info@nutrichoicesolutions.com Webste: www.nutrichoicesolutions.com Cell: +254 726 879 354/ +254 725 320 327/ +254 727 336 311

Stella Kimani CONTRIBUTINGWRITERS Lutfa Ali Parveen Sheikh Stella Kimani Henry Mwenda Njue Loleen Muruthi Julia Awuor

The Nutrition Magazine is a publication of Nutrichoice Solutions Kenya. All rights reserved. Reproduction in whole or in part is strictly prohibited. Submissions are accepted on the understanding that the Nutrition Magazine reserves the right to edit, amend and abridge any submissions accepted for publication. While every caution is taken in the preparation of the magazine, the publisher will not accept any liability for the consequences arising thereof.

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FORWARD FIRST WORD - Embracing t he In-Bet ween Wel come t o t he mont h of Oct ober and, I?m proud t o say, t he 2nd edit ion of The Nut rit ion Magazine is here. We?d l ike t o t ake t his opport unit y t o ext end a real l y big Wel come t o al l t hose who dared t o bel ieve in our magazine and a massive t hank you t o al l t hose who?ve hel ped al ong t he way.

So, when discussing wit h my part ners about what t o f il l t he pages of t his mont h?s edit ion wit h, t hey said ?Wel l a birt hday is on t he way f or our second magazine?. So, we t hought we woul d use t his opport unit y t o move on and share wit h you art icl es t hat are act ual l y int erest ing. Each mont h we wil l sit down t o connect wit h you in t his space; I t hink about what we can share t hat might be meaningf ul t o your l if e and career. This t ime I t rul y st ruggl ed wit h my message t o you as a person.

There are general l y t wo kinds of peopl e-t hose who l ike t he crisp weat her and t hose who l ike t he warm weat her. The f ans of t he t wo is t hey have t heir t ast e and pref erence. We have t ried t o bring a bl end t o suit e diverse t ast e of our readers knowing we are not simil ar in al l aspect s. Imagine f or a moment t hat al l our l iking was symmet rical l y ident ical ; what a boring worl d it coul d have been.

This is where we normal l y give you a heads up as t o expect . This mont h, you?l l just have t o pul l out your shovel go digging t hrough it t o f ind out . We?re now a f ew mont hs ol d in onl ine publ icat ion. The Nut rit ion Magazine is a product of Nut richoice Sol ut ions bringing you al l t hings nut rit ion. So enjoy! But t here is more!

We are going t o issue t his mont h magazine al so f or f ree and probabl y in t he next issue you wil l have t o subscribe and order f or t he next rel ease. We wil l be publ ishing on our websit e and Facebook page, so if you haven?t l iked our page yet ? get cl icking. As it ?s a mont hl y t hing. Is t here any more, you ask? No, t hat ?s it ? We?ve run dry, so happy reading!

Mil l an Ochieng Ot ieno CEO Nut richoice Sol ut ions LTD

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Nutri-library

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P ears provide a very good source of fiber and are also a good source of vitamin B2, C, E, copper, and potassium. Pears are actually higher in pectin than apples. This makes them effective in helping to lower cholesterol levels and in toning the intestines. They are often recommended by health care practitioners as a hypoallergenic fruit that is high in fiber.

They are less likely to produce an adverse response than other fruits. Pears are often recommended as a safe fruit to introduce to infants. Pears are an extraordinary source of dietary fiber when the skin is eaten along with the flesh. Pears are also an excellent source of vitamin C and vitamin E, both powerful antioxidants .

Blood pressure: Pears have anti-oxidant and anti-carcinogen glutathione which help prevent high blood pressure and stroke. * Blood pressure: Pears have anti-oxidant and anti-carcinogen glutathione which help prevent high blood pressure and stroke. * Cancer prevention: The high vitamin C and copper content act as good anti-oxidants that protect cells from damages by free radicals. * Cholesterol: The high content of pectin in pears make it very useful in helping to lower cholesterol levels. * Colon health: When not juicing, eat the pear whole for its precious fiber that are highly beneficial for your colon health.

PEARS AND ITS WONDERS * Constipation: The pectin in pears is diuretic and have a mild laxative effect. Drinking pear juice regularly helps regulate bowel movements. * Energy: You can get quick and natural source of energy from pear juice, due largely to its high amounts of fructose and glucose. * Fever: The cooling effect in pear is excellent in relieving fever. Best way to bring a fever down quickly is by drinking a big glass of pear juice. * Immune booster: The anti-oxidant nutrients in pears are critical in building up your immune system. Drink pear juice when you feel a cold coming. * Inflammation: Pear juice has an anti-inflammatory effect and helps relieve sufferers of much pain in various inflammatory conditions. * Osteoporosis: Pears contain high level of boron. Boron helps the body to retain calcium, thus prevents or retards osteoporosis. * Pregnancy: The high content of folate (folic acid) prevents neural tube defects in

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* Shortness of breath: The summer heat may cause children to have shortness of breath with excessive phlegm. Drink pear juice during this period to help clear the phlegm. * Throat problem: The pears are in season during the summer for a reason. Drinking pear juice every morning and night helps to cool your body down during this time. * Fiber: Pears are an excellent source of natural dietary fiber. One pear will give you 24% of your recommended daily allowance of fiber. Fiber contains no calories, and is a necessary element of a healthy diet as it helps sustain blood sugar levels and promotes regularity. Pectin is a type of soluble fiber that binds to fatty substances in the digestive tract and promotes their elimination. This seems to help lower blood cholesterol levels. Soluble fiber also helps regulate the body's use of sugars.

Studies indicate that diets high in fiber may reduce the risk of heart disease and certain types of cancer.

How do pears rank on the Glycemic Index?

Pears have 26 net grams of carbs. The carbohydrates in a pear are low on the glycemic index and have a low glycemic load. This basically means that the carbs in pears are slow to convert to sugar and enter the bloodstream. Pears are a good choice for getting healthy carbs.

Vitamin C: Fresh pears are a good source for Vitamin C. One fresh pear contains 10% of the RDA for Vitamin C (also called ascorbic acid). Vitamin C is an essential antioxidant for normal metabolism and tissue repair, and helps prevent free radical damage (destructive by-products of the body's metabolic process). Vitamin C promotes healing of cuts and bruises and helps guard against a number of infectious diseases.

Potassium: Fresh pears offer 5% of the recommended daily allowance (190 mg of potassium) per serving

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Demystifying

Nutrition The pineapple(Ananas comosus) is a tropical plant with ediblemultiple fruit consisting of coalesced berries,and the most economically significant plant in theBromeliacece family.

The pineapple is believed to be native to southern Brazil and Paraguay where wild relatives occur. The pineapple ?fruit? is not really a fruit at all but is a mass of individual berries fused to the central stalk. Did you know that Pineapples can be consumed fresh, cooked and juiced? Pineapples have exceptional juiciness and a vibrant tropical flavor that balances the tastes of sweet and tart.

Heal t h benef it s Fresh pineapple is low in calories. Nonetheless, it is a storehouse for several unique health promoting compounds, minerals and vitamins that are essential for optimum health.

Its flesh contains no saturated fats or cholesterol; however, it is rich source of fibre that is good for the body when taken as a fruit..

Pineapple fruit contains a proteolytic enzyme bromelainthat digests food by breaking down prot ein. Bromelain also has anti-inflammatory, anti-clotting and anti-cancer properties. Studies have shown that consumption of pineapple regularly helps fight against arthritis, indigestion and worm infestation.

Pineapple is also known for its high level of manganese. The Manganese mineral is an essential element for energy production, while protecting your cells from free radicals. It helps your body use key nutrients including thiamine and biotin, keeps your bones healthy and helps synthesise fatty foods.

It also contains small amount Vitamin A (provides 58 IU per 100 g) and beta-carotene levels.

These compounds are known to have antioxidant properties. Vitamin A is also required maintaining healthy mucusa, skin and is essential for vision. .

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Drinking a glass of pineapple juice regularly helps to prevent mucous accumulation in the throat. It brings out the mucous during a productive cough and clears the lungs because of its high vitamin C content. Fresh pineapple is an excellent source of antioxidant vitamin; vitamin C for collagen synthesis, Vitamin C also helps to maintain the integrity of your blood vessels, skin, organs and bones.

Another benefit of consuming pineapple is that it helps to prevent blood clots. It is a rich source of anti-coagulant. So, people who suffer from bleeding disorders are advised to consume a bowl of pineapples daily.

Adding on to the benefits is the ability to get a healthy oral cavity. Pineapples are acidic in nature; this helps them to prevent any bacterial growth in the mouth .Studies suggests that consumption of natural fruits rich in flavonoids helps the human body to protect from lung and oral cavity cancers.

In addition, ananas fruit is rich in B-complex group of vitamins like folates, thiamin, pyridoxine, riboflavin and minerals likecopper,manganeseand potassium. Potassium is an important component of cell and body fluids, helps controlling heart rate and blood pressure.

Copper is a helpful cofactor for red blood cell synthesis. Manganese is a co-factor for the enzyme superoxide dismutase, which is a very powerful free radical scavenger.

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Quick and Easy Ways of Incl uding Pineappl es in Your Dail y Diet Chopped pineapple in appealing shapes Pineapple is a wonderful addition to fruit salads.

Add them in your dessert recipes.

Or simply juice it up.

Pineapples are an ideal desert that improves digestion and also an excellent aperitif that prepare the stomach for a meal they help you lessen the risk of hypertension, lose weight, ,maintain good eye sight, prevent plague and cure constipation and irregular bowel movement.

Happy to let you know. Now you know.

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Adolescent Nutrition Adolescent is the period of life between children and adulthood. It is the period of growth and physical maturation. During this stage the growth include horizontal and vertical growth that is change in both height and weight. Alteration in body composition and enlargement of organs in evident, they also develop psychosocially and intellectually. All these above considerations have a bearing in health status with regards specifically to nutrition.

Are t hey are vul nerabl e nut rit ional l y?

Increased nutritional requirementstremendous growth spur is during this time and is related to sexual growth rate and maturity.

Freedom of choices- they always command space to choose and to be heard. Hence lead to fad diets or junkies at some time due to euphoria by peers.

Pregnancy in adolescent- cannot be The adolescent period is accompanied with ignored due to competition with the also considerable stress due to physiological and growing fetus for nutrients. psychological changes, attitude towards diet.

Sports and leisure ? play is part of Boys may want to eat to be strong, tall and development and very healthy for exercise masculine where as girls will omit food to but not at the expense of eating remain lean and in perceived good body something. They sometime forget even to shape. eat since they are in a finding out stage.

Therefore boys dietary habits will be Abuse of drugs- Good parenting is very receptive where as the girls will have a self conscious habit in light of their figure, shape, important! The drugs normally leads to depressed appetite, loss of interest in food to avoid being tagged as fat by peers.

Complexion, pimples and stretch marks are when high, competing interest when buying drugs, medicine nutrition often associated with certain foods items interaction during treatment and drugs making them to withdraw from these food increases metabolic requirement of the items or even eating all together. body.

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Feeding pract ices of t he adol escent s Their eating habits are different from one person to another but generally are characterized by; Missing meals especially breakfast Eating preferably snacks and confectioneries usually in the afternoon after school characterized with a lot of sugar Fast, take away or carry away foods which may not be balanced like to include vegetables in it.

Delayed onset of puberty and poor growth as they do not take enough to meet their adjusted requirement especially the girls Low birth weight in children born of the adolescent mothers.

Reduced bone growth and testicular functions due to use of anabolic steroids in some sporting adolescent especially athletes.

Poor dentition and oral health- they miss meals especially breakfast hence no time to ask if they brushed their teeth.

Start alcohol consumption Soft and fun drinks as alternative to alcohol.

Others prefer them to normal diet Distinctive likes and dislikes of food which may not be informed.

Appropriat e care Give nutrition education on the importance of a balanced diet which is adequate Supplementation of nutrients like Iron, Vit A when need arises

Too much fun with play station, music, movies, internet that occupies their time to Discourage non nutritional supplements eat or end up eating the high energy drinks, empty calorie alcohols, pop corns only which Encourage complete packed meals instead is not healthy eating especially when schools of just snacks close.

Discourage fad and junkies.

Ef f ect s of poor f eeding pract ices

Insist on home meals instead of restaurant and take away meals unless unavoidable.

See your nutritionist for support in case of Obesity ? now a major nutritional disorder a nutritional disorder or second opinion. that parents should see it as a problem that is not specific to developed countries only. Ask for a dietitian around you for assistance.

Severe liver and central nervous condition if excessive alcohol intake is not checked.

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Even though there may be a lot of nutrition specialists struggling with entrepreneurship, when you get it right, there is a really awesome side that provides you with a lot of benefits.

1. Do you have much of a choice?

The main, if not only, reason nutrition consultants hesitate to become entrepreneurs is fear. The fear to step out of the comfort zone as a result of being so cozy in our status is disturbing.

Employment offers a sense of security we so seek which is acceptable. Who said you need security over the limitless potential, freedom, space and opportunities but only for the daring. With the current financial global crisis, firms and institutions prioritize recruitment and may even lay off staff starting with the ones who do not generate revenue as much as others. Even the permanently employed are dispensable. Only self employment is not dispensable since you can control your path and say whether its time to count your losses or your gains.

The uncertainties of being hired are too much, ranging from orientation to your new environment and moving from one job to another, but in your own business you can be in a place longer since you control most of the factors. From experience you gain specialization if you are consistent over a long period of time.

Becoming a Nutrition Entrepreneur

Employment may present with its own dynamics ranging from demotion, downsizing, transfers, relocation, market trends, targets, appraisal, and organizational politics among others. That is not to mean you quit your job today I will speak to the jobless.

Change is as good as rest if you are not satisfied where you are move on. If you are jobless or facing joblessness destiny is awaiting. We are normally na誰ve about our ability as individuals. During training your curriculum is fortified with management and financial units that should not be taken for granted. Unbundle your worth. If you think you may not do something, Try it! Then you will have done it in trying it even if you don?t make it. If you make it that is what you wanted-Right?

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Currently several colleges train nutritionists with many graduates with the conventional mindset of being employed in a hospital or an NGO, when they leave school the reality of joblessness dawn on them. Grab all opportunities as you grow networks, friends, ability, skills, interests and ambitions. Carry your aspirations with you cultivating values taught by your family. Follow the law in your venture remembering Consist ency, Accuracy, Et hics and Prof essional ism.

Doing your own stuff at your convenience- where you want it, how you want it, and when you want it.

Amazing, you are free in deed but this comes with discipline and responsibility. Your loyalty is to yourself and to the clients.

The greatest resource is the human resource not money.

3. You Set Your Own Goal s and Target s.

You can have money but without brains you are not any different from vegetable. You can have brains to get money to start small.

Keep informed for financial solutions in banks, chama, groups and friends.

2. You Are Your Own Boss Being your own boss is actually amazing, Actually from birth you have always dictated the course of things unless you allowed others to control them for you. You passes decided whether you are promoted to the next class of told to repeat. Your parents?role was to obey. I mean negotiation as a life lesson. People get their way through negotiations and lobbying.

Your responsibility is to do your best t ensue you succeed and at the same time the services must be at its best to appeal to clients by providing your best. In self business there are no two ways its about the best of your ability and knowledge.

Systems allow you to make decisions which reflect on your returns. Freedom is normally a gift to grow, be felt, influence change and inspire following. It is not a position of recklessness .

Timing is a factor in nutrition management even to patients when indicating feeding time. Early to rise and early to bed, do not keep your patients waiting and keep appointments. A diary can assist in planning in a small scale. System thinking provides of driver processes, mainstream processes and support processes. You may be the only one executing all these from making decisions, providing counseling and serving yourself tea respectively. It however worth noting that you must create time to develop a business plan setting out clearly your goals, targets and strategy to overcome the challenges you are facing now and in future.

This is so that as you get into the game, you already know your way out. Draw flow charts to guide you to understand your business, use schedule to understand routine, come up with Standard operating procedure for your business so that as others come on board they perform the same thing you could have done.

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Employment provides what they think you need and only provides what they can afford. Most institutions that we so seek jobs from are ill equipped to offer comprehensive nutrition services, in a number of cases reduces your roles to only counseling. The bottle necks in approval of interventions are countless.

Who said you have to work for certain hours, as long as you have enough rest after your work actually you can do longer. The employers standard time is so that he does not pay you more throw this conventional norm away. Since you are paying yourself ensure no client is on the queue. Ensure you communicate your timing appropriately though.

And it?s pretty amazing.

4. Financial management The best thing about being an entrepreneur is that you actually make your own money.

You are making a difference in people?s lives and are getting paid to do so; it is an unbelievable feeling.

The idea that somebody decides the ceiling of what you should earn in an employment is disgusting. What measure do they use to determine you are only capable of earning so much? In a number of occasions they tell you how bad the economy is, how the company is broke, how sales are bad? .That is not being transparent. The employers? financial statement may not even be accessible and if you are given reports they are what they want you to hear. Any way you can create your limitless career in entrepreneurship. The only caution is you need sound financial policy and financial management infrastructure from soft ware to web based applications if possible. You may also need assistance and mentor-ship where applicable from sound experienced nutriprenuership coach or firms like Nutrichoice Solutions.

Hope changes everything. Take everything away from me but leave the hope in me.

Your opportunity waits for those with the heart and mind of self actualization through business. Embrace it .

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My Clinic Q: Cl ient JM How do you advice I eat having had chronic gastritis that was diagnosed in 2012?

Are you at risk?

A: My Cl inic

You are at greater risk for chronic gastritis if your lifestyle and dietary In this Issue I will respond to Client J M from habits increase the acidic content of Nairobi. your stomach. If you frequently eat Gastritis is an inflammation of the stomach lining. large amounts of fats, oils, and citrus fruits and drink lots of coffee, you Weaknesses in the mucus-lined barrier that are at greater risk for the condition. protects your stomach wall allow your digestive juices to damage and inflame your stomach lining. Similarly, drinking large amounts of alcohol long-term can lead to chronic Gastritis can be caused by irritation due to excessive alcohol use, chronic vomiting, stress, or gastritis. Significantly stressful life also puts you at risk due to excess the use of certain medications such as aspirin or production of stress hormones and other anti-inflammatory drugs. It may also be acids. caused by Helicobacter pylori (H. pylori): A bacteria that lives in the mucous lining of the stomach; without treatment, the infection can lead to ulcers, and in some people, stomach cancer.

The objective of the care is: The cause here is no longer important. Though the Symptoms of gastritis vary among individuals, and Decrease secretions of gastric juices, in many people there are no symptoms. However, neutralize stomach acidity, decrease the most common symptoms include: gastric motility, and avoid irritation through mechanical movements on Nausea or recurrent upset stomach the inflammation.

Nut rit ional care

upper abdominal pain indigestion or bloating nausea and vomiting belching loss of appetite or weight loss

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Principles of suitable diet: Lower fibre and connective tissue Little or no condiments or spices except salt in small quantities No highly acidic foods Foods simply prepared.

Consider: Eating smaller, more frequent meals Avoiding irritating (spicy, acidic or fried) foods Avoiding or cutting down on alcohol and excess coffee Managing stress Soft in consistency Eat at regular intervals Frequent small meals interspersed with anti acid therapy are the main treatment.

Don?t go to sleep for at least 2hrs after meals.

Avoid foods with excessive acids like lemon, pine apples and oranges (citrus fruits).

Prefer white to red meat. Avoid fatty meat Honey can help if can be tolerated.

Take plenty of water.

Eat slowly and chew the food well Cut down on or quit smoking Avoid foods or drinks that cause discomfort Here at My clinic we can only wish you a quick recovery. If you have any concerns about nutrition management of your condition,let us know and we will publish the information in this column. Send your concerns to info@nutrichoicesolutions.com

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What you need to Know about Antioxidants Ant ioxidant s: what you need t o know: All of the body?s cells use oxygen to produced energy for their work. Oxygen is free radicals for your body?s health, but exposure to oxygen also causes oxidation. In oxidation, body chemicals are altered and become what are known as free radicals.

Exposure to environmental factors such as sun exposure, cigarette smoke, alcohol and pollution also creates free radicals. Free radicals are electrons without a partner is unstable and highly reactive. It needs to pair up with another electron in order to return to stable state. The free radicals quickly react with other compounds in an attempt to capture that needed electron. When two free radicals react with each other, their unpaired electrons foam a bond. In some cases the product is fine but while others the product is toxic.

Overtime, free radicals can cause a chain reaction in your body that changes important body chemicals, DNA and parts of your cells. Some cells can heal while others are completely damaged.

Ant ioxidant s Are natural substances that may stop or limit the damage caused by free radicals? Your body uses the antioxidants to stabilize the free radicals.

By LUTFA ALI

This keeps them from causing damage to other cells. Antioxidants can protect and reverse the damage caused by oxidation of some extent. If antioxidants are unavailable, or if free radical production becomes excessive, problems develop.

Unrepaired damage accumulates with age.

Free radical attack in proteins and unsaturated fatty foods and impairs their functions. The free radicals also damage proteins and DNA. Where do we get the antioxidants from?

Your body produces some antioxidants to fight off the free radicals formed by normal body processes. Your body can also get antioxidants by eating a healthy diet.

Examples of antioxidants rich foods include; Fruits and vegetables that are rich/ high in nutrients such as vitamin A, C, and E, beta-carotene, lutein, lycopene and selenium.

The beneficial effects of fruits, vegetables and grains in fighting degenerative diseases have been attributed in part to the antioxidants they provide:

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Beta carotene Serves as an antioxidant, important in human health.

Vitamin C The most abundant water soluble antioxidant in the body and is actively in extra cellular fluid. It combats free radicals of polluted air and cigarette smoke.

It helps return vitamin E to its active form.

Vitamin E It is fat soluble antioxidant and a defender against oxidation. It protects the poly saturated fatty acids, all other lipids and related fat soluble compound such as vitamin A. Tips in selecting foods To get the most antioxidants, eat a diet that includes a healthy mix of colorful fruits and vegetables and other antioxidants rich foods. Vitamin A is found in milk, liver, butter and eggs.

Vitamin C is found in most fruits and vegetables.

Those with the highest amount of vitamin C include; Papayas, strawberries, oranges, cantaloupe and kiwi as well as broccoli, tomatoes, cauliflower and kale.

Vitamin E is found in some nuts and seeds including almond, sunflower seeds, and peanuts. It can also be found in green leafy vegetables such as e found in green leafy vegetables such as spinach, kales and in oils such as spinach, kales and in oils such as soybean, sunflower, corn and canola oils.

Beta carotene is found in colorful fruits and vegetables including carrots, peas, apricots, mangoes, papayas, broccoli, sweet potatoes and shellfish. It can also be found in green leafy vegetables such as beef, greens, spinach and kales.

Lutein is found in green leafy vegetables such as spinach, kales, broccoli, corn, peas, papayas and oranges.

Lycopene is found in pink and red fruit in pink and red fruit and vegetables such as pink grape fruit, watermelon, apricots and tomatoes.

Selenium is found in cereals (corn wheat and rice), nuts, legumes, animal. Products (beef, fish, turkey, chicken, eggs and cheese), bread and pasta.

The best way to get antioxidants is by eating a diet with lots of vegetables, fruits, whole grains, seeds and nuts. Variety is also important.

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By Parveen Sheikh nutrienglish@gmail.com

Opinion

Importance of Good Nutrition Good nutrition should be part of an overall healthy lifestyle, which also includes regular exercise, not smoking or drinking alcohol excessively, stress management and limiting exposure to environmental hazards. And no matter how well you eat, your genes play a big part in your risk for certain health problems. But don't underestimate the influence of how and what you eat.

For example, atherosclerosis (hardening of the arteries) can begin in early childhood, but the process can be halted ? even reversed ? if you make healthy changes in your diet and lifestyle. The gradual bone thinning that results in osteoporosis may be slowed if you consume enough calcium, maintain adequate Vitamin D levels and participate in weight-bearing exercise. You may be genetically predisposed to diabetes, but keep your weight within a healthy range through diet and exercise and the disease may never strike you.

The keys to good nutrition are balance, variety and moderation. To stay healthy, your body needs the right balance of carbohydrates, fats, andprotein ? the three main components of nutrition.

You also need vitamins, minerals and other substances from many different foods, and while some foods are better than others, no single food or food group has it all ? so eating a variety of different foods is essential.

Moderation means eating neither too much nor too little of any food or nutrient. Too much food can result in excess weight and even too much of certain nutrients, while eating too little can lead to numerous nutrient deficiencies and low body mass.

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Cartoon

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Heal t hy eat ing pl an Life can be hectic, and sometimes it?s hard to take the time to make healthy food choices.

But making wise food choices along with regular physical activity? can offer big benefits, now and in the future. Good nutrition may help you lower your risk of some chronic diseases, have healthy pregnancies and healthy babies, and reach and stay at a healthy body weight. Healthy eating habits can help you feel your best? today and every day.

Heal t hy eat ing pl an You might feel confused by all the conflicting information you hear about what to eat. But, in reality, a healthy eating plan can help you make wise food choices. A healthy eating plan includes: fruits and vegetables whole grains fat-free or low-fat versions of milk, cheese, yogurt, and other milk products lean meats, poultry, fish, dry beans and peas, eggs, and nuts What should you limit? Your healthy eating plan should be low in: saturated fat transfat cholesterol (koh-LESS-tur-ol) salt (sodium) added sugars alcohol

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If you?re a vegetarian, you can still have a healthy eating plan, even if you avoid some foods.

Healthy eating also means there?s a balance between the number of calories you eat and the number of calories you burn. Your body burns calories two ways: Through daily routine activities and body functions, such as sitting, moving around, breathing, and digesting.

Physical activity, such as walking, biking, or other forms of exercise 10 Tips t o Heal t hy Eat ing 1.

Eat a variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Use the Food Guide Pyramid and the Nutrition Facts panel on food labels as handy references.

2. Enjoy plenty of whole grains, fruits and vegetables. Surveys show most Americans don't eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.

3.

Maintain a healthy weight. The weight that's right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses.

But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you're constantly losing and regaining weight, a registered dietitian can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight.

4.

Eat moderate portions. If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 3 ounces, similar in size to a deck of playing cards? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes.

5.

Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal.

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6. Reduce, don't eliminate certain foods.

Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them.

Identify major sources of these ingredients in your diet and make changes, if necessary.

Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat. Use the Nutrition Facts panel on the food label to help balance your choices.

Choosing skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round can reduce fat intake significantly.

If you love fried chicken, however, you don't have to give it up. Just eat it less often. When dining out, share it with a friend; ask for a take-home bag or a smaller portion.

7.

Balance your food choices over time. Not every food has to be "perfect." When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.

8.

Know your diet pitfalls. To improve your eating habits, you first have to know what's wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.

9.

Make changes gradually. Just as there are no "superfoods" or easy answers to a healthy diet, don't expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits.

For instance, if you don't like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.

10.

Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Don't feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.

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Good Eat ing Habit s # Myt hs Think of your body as a precision machine. It has countless intricate parts that work together to perform amazing functions. And like any machine, it needs to be regularly maintained and properly fueled.

Your body needs to be fueled with the right nutrients in order to run at its maximum capacity. Following good eating habits is important to your overall health, but you also need to be able to sift through the layers of poor information.

1. "You should work out on an empty stomach." This is definitely a myth. The rumbling in your stomach is trying to tell you something, and it's not that you need to dash to the gym. Ignore those tummy rumbles and you're forcing your body's engine to run on empty. Always be sure that you have a light snack, such as a piece of fruit, before any physical activity.

2. "Energy bars and drinks are good meal replacements." Wrong again. While these can be fine on the fly or in a pinch, meal replacement bars and drinks are no match for a properly balanced diet. In order to get the antioxidants you need, reach for fruits and vegetables for a boost of vitamins, fiber, minerals and fluid.

3. "Breakfast isn't important". Of course, your mother was right about this one. Breakfast is and will always be the most important meal of the day. Eating a healthy breakfast gives your body the supercharge it needs to meet the challenges of the day. Skipping breakfast robs your body of precious fuel, and will leave you feeling tired and hungry all day long.

4. "Low carb diets offer all the nutrients you need." While low-carb diets can be beneficial for weight loss, they are not great for all-around good health. Your body needs carbohydrates to store energy and develop muscle tissue.

5. "Eat what you want, when you want." If only life were that easy. Just because you're making some good food choices and exercising regularly, doesn't necessarily give you license to eat everything you want. Balance is the key. You can't eat only cheese and no fruit or vegetables and expect to lead a healthy life.

6. "Cut as many calories as you can." While losing weight does involve cutting calories, you should never run on too short a fuel supply. Trim your calories wisely, and aim for a healthy weight loss of one or two pounds per week. If you start to drop weight too quickly, add a little more food to bring your daily calorie count up.

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7. "Skip soda and alcohol." This is no myth. Good eating habits go hand in hand with good drinking habits. Water, milk and juice will always be the best beverage choices for active bodies. Drink often, and not only when you feel thirsty. By the time you begin to feel thirst, your body is already close to running on empty.

Good eating habits begin with a solid understanding of proper diet. When you change what you eat, you'll be taking an important step toward improving your overall wellness. Fuel up and keep your motor running for optimum performance today, and down the road. How t o st art changing t he way you eat Sometimes it?s hard to change habits. But making a change step by step can help.

1.

Choose one small change you?d like to make.

2.

Make your idea as specific and realistic as possible. For example, instead of saying, ?I will eat more high-fiber food,? say, ?I will have an orange three days a week for breakfast.?

3.

Decide on when you will make this change, choosing a short period of time. For example, set a goal for this week.

4. Write down your plan, using the guide from a nutritionist.

5. When your idea has become a regular habit, choose something new to try

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What we do Weight Management Diet and Weight Management . We provide evidence based way for the healthy and safe weight management. Helping you to make the right choices to a healthier you.We monitor through a partnership approach that allows our clients to be committed to the plan.

Fit ness and Exercise Fit ness, sport s and exercise. We provide the healthiest way to get fit for all sporting events nutritionally. Topics in our monthly magazine are written by sports dietitians with the knowledge and skills to help you achieve your goals.

Diet Chef Recipe Shif t . An opportunity for all, to challenge us to give your favourite recipes a shift. We will nutritionally analyse your recipe and help you make it into a healthier version or just more interesting option. Read our recipe column in our magazine.

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