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Food & Nutrition Update

Prevention is better than cure! Catch them young!


Childhood obesity is a growing problem and can lead to several medical problems that may continue throughout adult life. About 15 % of children in United States of America are considered to be obese. In other industrialized countries also similar trend was observed. Childhood obesity is becoming a problem in urban India too. There are several reasons which together contribute in children becoming obese. Some of the most important reasons are: Reduced physical activity Increased availability of food especially those which are rich in calories Overweight children face several problems, social as well as medical. They become targets of other kids teasing and with the obsession of being slim especially with teens their self esteem takes a beating. At the nutrition workshops I conduct for children in schools I come across overweight children who are extremely conscious of the fact that they need to lose weight. I try to explain to them that it is more important to eat right which will gradually lead to ideal weight rather than dieting just to lose weight. And I also talk to them about the importance of physical activity. Overweight children also are at a risk of developing medical conditions such as type 2 diabetes, heart problems and hypertension. About 40 % of the obese children and 70 % of the obese adolescents maintain their obese status into adulthood. It is also observed that

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obese children who have achieved healthy weight before becoming adults still are prone to become obese during adulthood compared to children who were never obese. As adults we are all aware of how difficult a task it is to achieve and maintain healthy weight as an adult! As parents it is our duty/responsibility to see that our children develop healthy habits during childhood. Firstly it is extremely important for us to follow a healthy lifestyle as children learn what they see. It is extremely crucial that children are exposed to healthy choice of foods and adequate phys ical activity. It is also school's responsibility that they give healthy food at lunch and sell healthy snacks in the canteen so that what children learn at home is re-enforced in school. Children should be exposed to junk food as less as possible though in these days of television and retail explosion it seems almost impossible. It is important to teach children what is healthy and increase their awareness about nutritious food. Children these days are very smart, conscious and exposed to a lot of information. They can grasp and assimilate knowledge very well. All they need is proper supervision and parents who make conscious effort to provide a balanced diet. At the same time enough attention needs to be paid to physical activity. Parents and school should encourage children to be active and see that enough physical activity is incorporated into their daily routine. This helps them to develop healthy habits which stay with them well into adulthood. What children learn during their formative years is what stays with them!
Avoid Junk Food

Childhood obesity, prevalence and prevention


Review Abstract: Childhood obesity has reached epidemic consumption of calories and reduced physical activity are levels in developed countries. Twenty five percent of involved in childhood obesity. children in the US are overweight and 11% are obese. Almost all researchers agree that prevention Overweight and obesity in childhood are known could be the key strategy for controlling the to have significant impact on both physical and current epidemic of obesity. Prevention may psychological health. The mechanism of include primary prevention of overweight or obesity development is not fully understood obesity, secondary prevention or prevention of and it is believed to be a disorder with multiple weight regains following weight loss, and causes. Environmental factors, lifestyle avoidance of more weight increase in obese preferences, and cultural environment play persons unable to lose weight. Until now, most pivotal roles in the rising prevalence of obesity approaches have focused on changing the worldwide. In general, overweight and obesity behaviour of individuals in diet and exercise. It are assumed to be the results of an increase in Encourage Physical Activity seems, however, that these strategies have had caloric and fat intake. On the other hand, there are little impact on the growing increase of the obesity epidemic. supporting evidence that excessive sugar intake by soft While about 50% of the adults are overweight and obese in drink, increased portion size, and steady decline in physical many countries, it is difficult to reduce excessive weight once activity have been playing major roles in the rising rates of it becomes established. Children should therefore be obesity all around the world. Consequently, both overconsidered the priority population for intervention strategies.

Prevention may be achieved through a variety of interventions targeting built environment, physical activity, and diet. Some of these potential strategies for intervention in children can be implemented by targeting preschool institutions, schools or after-school care services as natural

setting for influencing the diet and physical activity. All in all, there is an urgent need to initiate prevention and treatment of obesity in children.
Reference: M. Dehghan, N. Akhtar-Danesh and A.T. Merchant. Nutrition Journal (2005) 4:24

Know the role of food in managing a condition - Constipation


Constipation is characterized by either incomplete evacuation of stools daily or delayed evacuation of hard stools once in 2 or 3 days. Constipation is defined as having a bowel movement fewer than three times per week. With constipation stools are usually hard, dry, small in size, and difficult to pass. Some people who are constipated find it painful to have a bowel movement and often experience straining, bloating, and the sensation of a full bowel. Some people think they are constipated if they do not have a bowel movement every day. Normal stool elimination may be three times a day or three times a week, depending on the person. The important factors are regularity and easy passage of a reasonably soft and well formed stool. Usually constipation is a symptom and not a disease. If there is an underlying medical problem it needs to be corrected with doctor's help. Proper treatment needs be given to correct the problem. But mostly constipation is because of lack of proper diet. The most common type of constipation is atonic constipation. irregular bowel movements. This is caused by overstimulation of intestinal nerve endings resulting in irregular contraction of the bowel. The condition may be accompanied by abdominal colic pain, nausea, atonic constipation and occasionally loose motions. Mucus excreted in large amounts in the stool. This mostly affects people who are emotional and nervous type. Contributory causes are worry, anxiety, irregular meals, smoking and drinking too much tea, coffee and alcohol. This needs treatment from a medical professional. Firstly the cause for the anxious behavior needs to be tackled and then the person is to be treated for constipation with proper medication as seems fit by the doctor. Diet: A low fiber diet has to be given initially and then gradually progress to normal diet with sufficient amount of roughage.

Fiber: Fibers are classified as soluble or insoluble and plants contain a mixture of both. If a food is said to have soluble or insoluble fiber it means that the majority of the fiber found in is of that kind. Soluble fiber Atonic constipation is commonly due to sources include oats, barley, legumes, many vegetables and fruits particularly 1. Inadequate intake of roughage in the diet apples and pears. Insoluble fiber 2. inadequate water intake sources include wheat bran, whole grain 3. lack of physical exercise cereals and breads, corn bran, flax and 4. weakness of the voluntary muscles of other seeds. Many vegetables and fruits defacation contain insoluble fiber such as berries, The treatment for this type of carrots, beans and potato skins. Unlike constipation consists of correction of faulty High Fiber Foods (Fruits and Vegetables) starch fibers do not breakdown well in habits and prescribing the right type of diet. our digestive First the right habits need to be inculcated in children. system. In the stomach, the The tendency to develop constipation starts in childhood soluble fibers bind to water and as many children postpone answering natures call. Once form a gel like material. the reflex for defecation is suppressed in the morning it is Insoluble fibers like cellulose felt again much later in the evening. Continued and hemicelluloses appear to suppression of this reflex is the basis for constipation. have a beneficial effect upon Worry, anxiety and fatigue also affect the cycle. People the formation of stools and their with sedentary life style are at an increased risk of Soybeans and other legumes evacuation. Soluble fibers can also are good sources of fiber developing constipation than those who lead a physically contribute to mass and moistness active life style. of feces but not to the same extent as insoluble fiber. It is Diet: The diet should be rich in roughage. Include foods important to have both types of fibers in the diet as they have which have fiber, such as, whole grains, vegetables and beneficial effects on general digestive health. fruits. Try and use whole vegetables whenever possible In general it is better to consume less of refined foods and because the outer peel, stems etc have more fiber. The more of foods that are good sources of fiber. This type of increase in fiber in the diet should be gradual so that the diet not only provides good amount of fiber which helps to system gets used to it. Drink plenty of liquids because a keep our digestive system healthy and at the same time is low fiber diet and low fluid intake result in hard and dry a fair source of vitamins and minerals. stools which are difficult to move through the intestine. Regular physical activity helps stimulate bowel movement and long periods of inactivity cause constipation. The other type of constipation is irritable colon syndrome or spastic constipation which is characterized by
Robert Wildman, 2009; The Nutritionist-Food, Nutrition, and Optimal Health, Second Edition; Nutrition, Heart Disease and Cancer 334; Routledge, Taylor and Francis Group, New York and London. M.Swaminathan, 1974; Advanced Text Book on Food and Nutrition. Volume II. Therapeutic Nutrition and Diets 145. Bappco. No.88 Mysore Road, Bangalore.

Journal Abstract

Sustainability of exercise-induced increases in bone density and skeletal structure


Background: The prevalence of osteoporosis with related fragility fractures has increased during the last decades. As physical activity influences the skeleton in a beneficial way, exercise may hypothetically be used as a prophylactic tool against osteoporosis. Objective: This review evaluates if exercise-induced skeletal benefits achieved during growth remain in a long-term perspective. Design: Publications within the field were searched through Medline (PubMed) using the search words: exercise, physical activity, bone mass, bone mineral content (BMC), bone mineral density (BMD) and skeletal structure. We based our inferences on publications with the highest level of evidence, particularly randomised controlled trials (RCT). Results: Benefits in BMD achieved by exercise during growth seem to be eroded at retirement, but benefits in skeletal structure may possibly be retained in a longer perspective. Recreational exercise seems to at least partially maintain exercise-induced skeletal benefits achieved during growth. Conclusions: Exercise during growth may be followed by long-term beneficial skeletal effects, which could possibly reduce the incidence of fractures. Exercise during adulthood seems to partly preserve these benefits and reduce the age-related bone loss.
Reference: M. K. Karlsson, A. Nordqvist and C Karlsson. Food & Nutrition Research 2008, 52: 1872.

The researchers conclude that physical activity throughout life and in general leading a physically active life is beneficial in preventing osteoporosis related fractures. Based on the existing scientific knowledge, they say that a continual physically active lifestyle during adulthood can be recommended as a prevention strategy to reduce the high incidence of osteoporosis related fractures. It looks like just taking enough calcium through diet and supplements is not sufficient but also physical activity is essential. Leading a physically active life also has other benefits such as reducing the risk of diabetes and heart problems and of course maintaining a healthy weight. Before embarking on a fitness/exercise regimen it is always a good idea to consult a doctor.

Get acquainted with your nutrients - Biotin


Biotin is a B-complex vitamin and has an important role in energy metabolism like other B-complex vitamins. Biotin deficiency has been linked to hair/fur loss in animal studies and is often used products to improve hair. Biotin serves as a co-enzyme and plays an important role in making glucose from other substances such as amino acids and lactate to help maintain blood glucose levels during fasting and prolonged exercise. It is found in higher concentrations in brain, muscle and liver. Biotin is also essential to make fatty acids from excessive glucose and certain amino acids. Biotin is also necessary for the pathways that help breakdown certain fatty acids (oddchain length) and amino acids for energy. Sources of biotin: Though found in limited amounts biotin is found widely distributed in the foods we eat. Foods such as liver, oatmeal, almonds, roasted peanuts, wheat bran, brewer's yeast and molasses are good sources. Milk and milk products are mediocre sources of biotin. Eggs also have a fair amount of biotin but the egg whites contain a protein called avidin which binds to biotin in our digestive system and decreases its absorption. But the biotin binding action of avidin is reduced if the eggs are cooked. Biotin can also be made in the body by the bacteria present in the colon and some of this biotin can be absorbed. It does make a contribution towards the biotin requirements but it alone is not sufficient. Biotin requirement: Adults require about 30 micrograms daily. The requirement during pregnancy does not increase but it becomes 35 micrograms during lactation. Because biotin is involved in the energy metabolism the requirement increases to 50-60 micrograms a day for more physically active people. Biotin deficiency: Biotin is found in a wide variety of foods and also made by bacteria in our gut and hence it is rare to find biotin deficiency. In some rare cases where hospital patients are fed intravenously on biotin deficient solution or in infants fed on a lot of egg whites it may occur. Eggs are said to be eaten cooked not only to prevent salmonella infection but also to reduce the biotin binding action of avidin.
Robert Wildman, 2009; The Nutritionist-Food, Nutrition, and Optimal Health, Second Edition; Vitamins are vital molecules in food 191; Routledge, Taylor and Francis Group, New York and London.

Coriander (Coriandrum sativum) is an annual herb and belongs to the family Apiaceae. Coriander is native to southern Europe and North Africa to southwestern Asia. The fresh leaves and the dried seeds are the parts most commonly used in cooking. Coriander is common in Middle Eastern, Central Asian, Mediterranean, Indian, South Asian, Mexican, Texan, Latin American, Chinese, African and Southeast Asian cuisine. Coriander, like many other spices, contains antioxidants, which can delay or prevent the spoilage of food seasoned with this spice. Chemicals derived from coriander leaves were found to have antibacterial activity against Salmonella choleraesuis this activity was found to be caused in part by these chemicals acting as nonionic surfactants. The bright green coriander leaves are used to garnish almost everything from the Indian cuisine be it vegetable curries, biryani, raita, dal, dhokla or any non-vegetarian preparation. And the mouth watering green chutney prepared with coriander is almost a must with the spicy snacks! Chopped coriander leaves are added after removing the preparation from the stove because the aroma is lost if it is cooked or it is added just before

Nature's Gift - Coriander

removing from stove. Dried or frozen coriander does not retain the characteristic aroma. Storing coriander: As soon as coriander is brought home from the store it should be put it in a glass of water for a while and then its roots are wrapped in a wet paper towel (lasts longer with roots intact). The coriander wrapped in a paper towel can be stored in the vegetable crisper drawer Nutritive value per 100 gm Calcium Sodium Potassium Vitamin C 184 mg 58.3 mg 256 mg 135 mg

Nutritive Value of Indian Foods, National Institute of Nutrition, ICMR, 1971

Coriander seems to have been cultivated in Greece since at least the second millennium BC. Coriander was brought to the British colonies in North America in 1670 and was one of the first spices cultivated by early settlers.

Recipe - Tofu Capsicum Salad


Ingredients Tofu Capsicum Tomatoes Red cabbage Pepper powder Salt For dressing Olive oil Vinegar Garlic, crushed 250 gm 3 2 a few leaves (or as desired) to taste to taste 2 tbsp 2 tbsp 1 clove place olive oil, vinegar, crushed garlic in a small bottle with lid and shake vigorously. Mix chopped tofu, capsicum tomatoes, red cabbage shreds, pepper powder and salt. Pour the dressing over the salad and toss the salad. Serve on a bed of red cabbage leaves. Nutritive value per serving Calories Protein Carbohydrate Fat 112 kcal 5.7 gm 5 gm 6.8 gm

Method: Chop Tofu into 2 inch long and 1 cm thin strips. Cut capsicum and tomatoes also into thin strips like tofu. Remove seeds. Shred the red cabbage. For the dressing Tofu in the Oriental cuisine is like the potato in the West. It can be baked, boiled, broiled or grilled like potato.

In Japan there are more than 30,000 exclusive tofu shops, which sell different varieties of tofu.

About Editor : This News Letter is compiled by Dr. Kavitha Reddy. She has a doctorate in Food Science from CFTRI, Mysore and a Masters in Food and Nutrition from ANGRAU. She worked at Wageningen Agricultural University, The Netherlands and Whistler Center for Carbohydrate Research, Purdue University, USA before returning to India. She has authored several popular and scientific articles and also a cookbook. Dr. Reddy worked as a Nutrition Consultant for national and international organizations for several years. Presently she is In-charge Nutrition at "NutriTech Consulting Services Pvt. Ltd.".

for more details contact :

NUTRITECH CONSULTING SERVICES PVT. LTD.


601, DDA Building, District Centre Laxmi Nagar, Delhi - 110 092
Tel. : +91-11-47675220 Fax : +91-11-47675206 Email : kavithar@fnacs.org
Publisher, Printer and Editor : Editor - Dr. Kavitha Reddy on behalf of NutriTech Consulting Services Pvt. Ltd. Printed at I.A. Printing Press, C-25, New Brij Puri, New Delhi - 110 051 and Published from NutriTech Consulting Services Pvt. Ltd., Flat No. 601 Plot No. 4, DDA Building, District Centre Laxmi Nagar, Delhi - 110 092

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