AB eatwise

World Diabetes Day 14th November marks the world diabetes day. It is the primary global awareness campaign led by international diabetes federation that focuses on diabetes mellitus. Theme for 2018-2019 The theme for the world diabetes day 2018-19  is ' Family and diabetes'. Type 2 diabetes Type 2 diabetes is a treatable and largely preventable non-communicable disease that is increasing worldwide at an alarming rate. Type 1 diabetes Type 1 diabetes, on the other hand, is not preventable and can only be managed with the help of insulin injections. Statistics -1 in 11 people is living with diabetes. - Over 50% of type 2 diabetes is preventable.  - A lack of knowledge and awareness leads to the disease being undetected. - 1 in every 2 people currently living with diabetes is actually undiagnosed.  - Untreated and unmanaged diabetes leads to life-threatening complications.  - Research conducted by IDF  in 2018  implies that parents struggle to

Maintaining ideal body weight is crucial to prevent the risk of obesity and to shield yourself from diseases associated with the obesity. Inorder to lose weight, calorie output must be greater than calorie intake.  One must limit the calorie intake without missing out on the vital micro and macro nutrients. To achieve this healthy food and lifestyle choices must be made. Certain foods not only help you lose weight but also help you improve your overall health and nutritional status.  The following foods are known to support healthy weight loss: 1. Whole eggs. Filling and suppress hunger 2. Greens & Cruciferous veg:low in calories. High in fibre. 3. Beans and legumes. High in protein and fiber. 4. Tuna. Lean fish, high in protein, low in fat and calories. 5. Soups. High water content increases satiety. Low energy density. 6. Cottage cheese. High in carbs. Low in fat and carbs 7. Apple cider vinegar. Curbs your appetite. Add it to your salad dressings. 8. Who

Cancer Cancer can be defined as the uncontrolled growth and division of abnormal tumour cells and thereby leading to the invasion of healthy cells and tissues. How to kill cancer cells? To kill cancer cells, we need to starve these abnormal tumour cells. Foods rich in antioxidants and anti-inflammatory phytonutrients help lower inflammation and fight the free radical damage. Anti-cancer foods: Here's a list of foods that have the potential to kill cancer: 1. Green leafy and cruciferous vegetables 2. Citrus fruits and bright coloured vegetables 3. Berries 4. Probiotics 5. Herbs and spices 6. Herbal teas 7. Nuts and seeds 8. Fatty fish Healthy eating equals healthy living!

7 reasons to eat dark chocolate 1. It is nutritious Dark chocolate is rich in fibre, iron, magnesium, manganese, copper, phosphorus, zinc and selenium. 2. High in antioxidants It is loaded with antioxidants such as polyphenols, flavonols and catechins. 3. Lowers blood pressure Dark chocolate improves blood flow and helps control blood pressure. 4. Lowers cholesterol It increases good cholesterol (HDL) and prevents the oxidation of bad cholesterol (LDL). 5. Good for diabetic patients It reduces insulin resistance and controls blood sugar levels. 6. It improves brain function The flavonol in dark chocolate improves memory and increases the activity of a part of the brain associated with memory called the hippocampus. 7.  It reduces the risk of cardiovascular diseases Dark chocolate improves blood vessels elasticity, increases insulin sensitivity and lowers cholesterol which in turn helps in improving cardiovascular health.

   Today's eating patterns and habits have become unhealthier than ever before. Moreover, the youth of today is living a sedentary life with minimal physical activity. Here's a list of nutrition-related issues faced by the youth and their solutions: 1. Anaemia: Iron deficiency and folic acid deficiency is the leading cause of anaemia amongst the youth. According to WHO, anaemia was the second leading cause of years lost by the adolescent to death and disability in 2016. Solution: a. Iron and folic acid supplementation. b. Deworming. c. A balanced diet meeting the RDA (Recommended dietary allowances) for all the macro and micronutrients. d.  Avoid indulgence in unhealthy foods. e. Consult a nutritionist for dietary and lifestyle changes. 2. Underweight: In developing countries, a large number of young men and women are undernourished. This makes them more vulnerable to a number of diseases, lowers immunity and poor overall health status. This may also

What is a keto diet? The dietary principle of a keto diet is a high fat, adequate protein and low carbs. How does the keto diet work? It works by burning fats instead of carbs to derive energy. The keto diet works by making the body run out of carbs. In this scenario, the liver breakdown fats into fatty acids and ketones What is ketosis? When the body is completely fueled with fat, it breaks down fats to provide energy. This state is achieved during fasting or while on a low carb diet. This state of increased ketones in the blood is termed as ketosis. Foods to include in a ketogenic diet: 1. Meat: red meat, chicken and meat products 2. Fatty fishes: salmon, tuna, mackerel 3. Nuts and oilseeds: walnuts, almonds, pistachio 4. Grass-fed cream and butter 5. A small portion of berries such as strawberries 6. Unprocessed cheese 7. Healthy oils: avocado, coconut and extra virgin olive oil 8. Low carb veggies 9. Healthy spices and herbs Foods to exclude in a ketogen

Ways to improve blood circulation: 1. Quit smoking : Smoking has a negative impact on circulation. Quit smoking right now! 2. Increase physical activity: Increasing physical activity improves vasodilation and reduces the risk of cardiovascular diseases. Workout daily at least for 30 minutes. 3. Maintain ideal body weight: Being overweight is directly linked with plaque buildup. Try to shed those extra pounds. 4. Healthy diet: Whole foods with healthy fats and a high amount of fibre helps increase blood flow. Foods that may improve circulation include pomegranate, garlic, fatty fish, beets, green leafy vegetables, citrus fruits, cinnamon, ginger and onions. 6. Drink plenty of water: Dehydration damages the endothelial cells and promote inflammation. This restricts blood circulation. Drink at least 8-10 glasses of water per day. 7. Reduce stress: Stress leads to high blood pressure. Keep calm and practice meditation.

Why is a good diet plan important? Diet plan can be defined as a plan of your daily meals based upon your recommended dietary allowance (RDA). This will depend on your age, gender, height, weight, health goals, medical conditions, physical activity and metabolism. A good diet can help you ward off various health issues. Planning your diet wisely has the following benefits: 1. Makes meal preparation easy and organized: When you have a pre-planned diet, your meal preparation becomes easier and your meals become more organized. 2.  Helps you achieve your ideal body weight: Based on your height, you can achieve your ideal body weight. The time to achieve this goal varies from person to person and primarily depends on their actual body weight. 3. Helps you achieve your health goals: Planning your diets makes you more conscious about what you're putting inside your body and how it's going to affect your health. This impacts your health positively and helps you ac

Paleo diet is a dietary plan based on foods of Paleolithic age! A paleo diet typically includes lean meats, fish, fruits, vegetables, nuts and seeds — foods that in the past could be obtained by hunting and gathering. ✔️Fruits ✔️Vegetables ✔️Nuts and oilseeds ✔️ lean meat ✔️fish especially rich in omega 3 fatty acids ❎Grains, such as wheat, oats and barley ❎Legumes, such as beans, lentils, peanuts and peas ❎Dairy products ❎Refined sugar ❎Salt ❎Processed foods Paleo diet helps: ✔️weight loss ✔️Improved glucose tolerance ✔️Controls blood pressure ✔️Lowers serum triglycerides levels ✔️Helps in appetite management The possible side effects of the paleo diet are: ❎Hypoglycemia if on glucose-lowering medicines ❎Food cravings ❎Lack of energy initially ❎Mood changes ❎Bad breath ❎Change in bowel habits

By incorporating certain foods in our diet we can achieve the goal of increasing body weight. While doing so, we must make sure that apart from gaining weight we must also make healthy food choice s. We must include high energy foods and foods with “good fats” and other vital nutrients. You can include the following in your diet to gain “healthy body weight” : 1. Roots and tubers Roots and tubers contain carbohydrate and complex sugars which help in increasing weight. They also contain various other vital nutrients. Ex: potatoes, sweet potatoes, radish and carrots Note: Do not eat more fried potatoes 2. Dried fruits Eat a handful of dried fruits every day. By doing so, the weight increases rapidly. They contain fibre, vitamins, and minerals. They are naturally sweet and have high sugar and calories . Ex: dried dates, dried figs, raisins and apricot 3. Non-veg foods Non-veg foods are a very good source of high-quality protein. Daily consumption increases weight