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A lot of us do take our food with us, (I would like to believe that) but that faces two problems, one very little options for food to carry and second how much can you carry, one meal is not enough for the whole day!!!

First take a look at some reasons given by International Labour Office, Geneva why worker’s nutrition is important-
• Adequate nourishment can raise national productivity levels by 20% (WHO, 2003a)
• When one skips a meal, hypoglycaemia (low blood sugar levels) can occur which shorten attention span and slow the speed of processing information (McAulay et al., 2001)
• Studies have shown that obese workers are twice as likely as fit workers to miss work ( Wolf and Colditz, 1998)
• Low iron levels (majority of Indians have it) are associated with weakness, sluggishness and lack of coordination.

• Workers meal programmes are good for workers, good for business and good for nations.

The above are just a few reasons.

The question is why work place??
Well because we spend atleast 8hrs a day there, many people can be provided healthier foods at the work place, it is a perfect environment to target adults (Hanna Aronovich, 2006) educate them, target intervention programmes as most of them are of the same educational background and have similar work concerns and also food helps people socialize, de-stress, bond with co-workers and most importantly move away from their cubicals and move around.
A lot of companies around the world have realized the benefits and provide meals etc, they charge nominal amounts for their services and they usually rent it to caterers, many companies in India give food vouchers, but the question here is, vouchers of what?? In all my knowledge they are almost always of fast food joints of places which anyway sell unhealthy food, so my friends the whole purspose of the policy is failed, because from an initiative taken to do something for worker’s health , it is now just a HR policy.

In India, the Factories Act of 1984 makes it mandatory that companies ensure that their workforce has access to quality wholesome meals, but how many employers follow it? It is a law which has been lost in the papers. There are a lot of firms eg, K. Mohan and Co., Bangalore who provide facilities (they provide a mess) so why should others not. The Health Promotion Agency, UK, has released an excellent small manual for employers who want to make some changes.

It is also not right to blame it all on the company, an individual effort is required, so for all you worker’s whose company might not be doing enough, take it in your hands, to keep your diet healthy because at the end of the day, it is your body, do not treat it like a dustbin!!

In this small article all these answers can not be provided, but it is just for you to start thinking, what why and how…
Will leave you with these links, which might help you find easier solutions to eating healthy!!

http://www.boston.com/jobs/galleries/healthy_at_work/
http://www.webmd.com/diet/guide/7-tips-eating-while-you-work

A lot of things are possible a lot of plans and interventions are feasible the only thing required is the intention!!

I don’t think many of you take this seriously …I don’t blame you… in school we learnt that iodine deficiency is endemic (restricted to a local region) to the non coastal areas where the soil is iodine deficient…..and that people in coastal areas need not worry that much about their iodine status…. But the current scenario is an eye opener….why else would people from all kinds of geographical and cultural backgrounds suffer from even mild forms of hypothyroidism….sure the people who eat sea foods are better off….but how often do we actually eat sea foods?

We recently had a health camp…and many students turned out to be suffering from hypothyroidism…hormonal problems could just be one cause of it…since young women nowadays have hormonal imbalances (which can also be attributed to improper dietary and lifestyle patterns…see how all problems are linked?) But dietary intake of iodine being less right from the beginning…iodine deficient infants grow into iodine deficient children and iodine deficient adolescents…then adults…pregnant women and these give birth to iodine deficient toddlers and so on…. The cycle is difficult to break! But we can try right??

South East Asia (including India, Bangladesh and Indonesia) and Western pacific (which includes China) constitute more than 50% of the world’s total population at risk of the broad spectrum of Iodine deficiency disorders (IDD). Goitre is only the visible and most obvious form of IDD. Iodine deficient pregnant women can give birth to still births, have abortions, or give rise to irreversible brain damage in the developing fetus. Young infants and children can also become victims of mental retardation, psychomotor and intellectual malfunctioning. Cretinism, deaf-mutism, spastic paralysis of lower limbs, muscular atrophy, and growth failure are the severe manifestations of iodine deficiency, especially if in the initial stages of life.

So why do I say that u mustn’t be taking all this seriously? Because you all have iodized salt, which is one of the Public Health initiatives of governments world over, to fight this public health problem. But many developing countries and specifically the deprived and uneducated areas within these countries are yet unaware of the threat this deficiency poses and utilization and awareness about iodized salt is less. We need to spread the word that though it may cost a bit more than the non iodized salt but isn’t one’s health on topmost priority? (the good thing is that governments have made mandatory for all salt to be iodized, but some parts of the country still have non iodized salt, some unethical manufacturers may also mention that their salt is iodized but it might not, a simple test for this is to take some salt u have at home and put a drop of starch solution…appearance of blue color indicates presence of iodine, and darker the color, more the iodine)

Some countries have introduced iodized oil supplementation to overcome the looming iodine deficiency situation!!

Iodised salt is easy to recognize as such, because the packets in India have the smiling sun logo, which you would have seen by now

What adds to the situation is that though we do consume iodized salt, not many of us take the following measures to ensure that the iodine of the iodized salt at our homes, doesn’t get destroyed….even I didn’t but I will from now on…try to follow these simple effective measures:

1. Store your salt in dark, air tight bottles
2. Store your salt bottles away from light
3. Its convenient yes, to store salt in a common masala box, but don’t….exposed salt will have lesser iodine in it…which will keep decreasing
4. Never dip a wet spoon into your salt container, keep this in mind when you’re in a hurry while cooking and use the same spoon used for cooking and stirring, to take some salt out.
5. Don’t overcook your food and try adding salt towards the end.

With efforts like mandatory salt iodization, the severity of IDD has indeed been arrested to some extent, but a lot of efforts are needed to conquer such public health problems and a few simple measures like the ones mentioned, also contribute bit by bit…. Apart from of course, consuming iodine rich foods like sea foods, eggs, milk, root vegetables like potato. Also how about planting more trees to prevent washing away of iodine from soils…and doing environment a favour too?? )

]]> http://www.nutritiongyan.com/2009/03/29/iodine/feed/ 0 http://www.nutritiongyan.com/2009/03/29/iodine/ http://feedproxy.google.com/~r/Nutritiongyan/~3/i5Wm9kHob4U/ http://www.nutritiongyan.com/2009/03/21/go-nuts-over-almonds/#comments Sat, 21 Mar 2009 10:10:48 +0000 ankita bhargav http://www.nutritiongyan.com/?p=417

Almonds.…  have been enjoyed over years not only for their delicate, versatile flavor and great crunch but also for their healthful properties. So lets see what obvious good this nut does to us.

Cracks Obesity

The protein in the almond is highly digestible the lipid material, which is the fat component, is largely unabsorbed. Thus not all the fat is available for digestion, making it a low calorie food. Due to its high fibre content ,almonds have high satiety value. This satiety level leads to lowering of hunger pangs therefore in turn a healthy weight is maintained

Heart lives long

<p class=”MsoNormal”>Almonds help cut down your LDL(low density protein) or ‘bad’ cholesterol. This means there is a reduced risk of heart disease. Studies have shown that a combination of foods like almonds that help lowering cholesterol are as good as first line drugs. Just have a handful of almonds everyday and promise yourself  a healthier heart .

Reduces risk of Cancer

Almonds contain anti oxidants that have inhibited early stages of colon cancer in animals. So they possibly may reduce the risk of colon cancer.

Manages Diabetes

Studies have shown that almonds lower the Glycemic Index of the food and therefore keep the sugar levels low. The fibre content in the nut lowers the actual absorption of carbohydrates into the body which controls the blood sugar from rising.

Other Benefits

• Almonds are very rich in vitamin E, the alpha tocopherol and flavonoids. The unique combination of these two components keeps the LDL from oxidizing and therefore prevents formation of plaques.
• Almonds have medicinal properties that help in sharpening the memory. This one is a tip from our very own ‘dadi ke nuskhe’
• Almonds also have excellent laxative properties.They should be consumed without peeling the skin.
• Almond paste is helpful in preventing skin from aging ,  pimples, dryness and keeps it fresh

With so many health benefits  readers dont just read about it but relish this nut everyday by making it a part of your diet. Almonds can be consumed whole year round. They can be eaten raw as well as garnished over snacks , had in  ’thandai ‘ or ‘badaam milk’, can be a part of salads. So take your pick and BE NUT SMART

]]> http://www.nutritiongyan.com/2009/03/21/go-nuts-over-almonds/feed/ 0 http://www.nutritiongyan.com/2009/03/21/go-nuts-over-almonds/ http://feedproxy.google.com/~r/Nutritiongyan/~3/LQrc-rd0we4/ http://www.nutritiongyan.com/2008/12/12/learn-something-new/#comments Fri, 12 Dec 2008 17:50:49 +0000 Sukriti Jain http://www.nutritiongyan.com/?p=402 Its always essential to keep oneself updated with what’s new on the nutritional front,so as i was updating my knowledge, thought would share 2 interesting links (source american journal of clinical nutrition) with our readers -

Dietary protein requirements of younger and older adults
Physical activity is a confounding factor of the relation between eating frequency and body composition

Hope you find it useful and interesting!!

Serve small and frequent meals.
Present bite sized pieces which your child can handle for example parathas rolled and cut into parts .
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Offer finger foods.
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Introduce a new food along with familiar foods.
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Go easy on seasonings and keep foods separate. Young children prefer simply prepared foods. Don’t make the food very spicy . Children don’t easily pick on foods the second time that do not appeal to their taste buds in the first go.
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Present a variety of foods from the four food groups. Let your child pick from what is available.
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Encourage one bite to taste but don’t overdo the coaxing. You can’t force your child to eat anything.
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Keep the television off during mealtime.
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Have your child sit with the rest of the family, at least for part of the meal.
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Don’t hurry your child. Remove the plate without comment after a reasonable length of time.
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Set a routine for eating. For example, foods are to be eaten at the table and time at which different foods will be served.
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Seat your child at a comfortable height to the table with feet supported. Eat with your child. Children learn how to eat by watching others.

The finger food menu…

Fruits

· Apples (cut, and peeled if that is how they will eat them)

· Banana (cut away any discoloured bits so they won’t be ‘put off’)

· Oranges (cut and peeled if they don’t like the mess and drips)

· Mango(peeled and cut into regular size)

· Pears (softer ones are easier for small teeth)

· Guava(softer ones would be better)

Vegetables

· Toddlers often don’t like vegetables with strong smells and bitter/acid taste. These can include tomatoes, broccoli, cauliflower and capsicum.

· Begin with simple choices like spinach, carrots, celery (with the strings taken off), pumpkin and bottle gourd.

· Also winter season brings in a lot of options for differrent soups which can be served with garlic breads etc.

Dairy

· Paneer can be cut into cubes. Older toddlers enjoy eating things from toothpicks!

· Yogurt is a treat when toddlers can feed themselves.

· Milk (and milk drinks) adds to the balance of the diet and helps bodies grow. Reduced fat or skim milk is not appropriate for children.

· Some toddlers can be sensitive to dairy products – look for non dairy alternatives

Hope this helps you feed tour tiny tots better:)) ……HAPPY FEEDING!!!!

Uff…Winters are here and though I’m not much of an admirer of the season’s chills…(I’d rather be charmed by all the snow flakes…warm cozy fireplaces…Blankets and bright winter woolens…on the television or in books….! Somehow…even after having lived in Delhi for years, I haven’t got used to the Dilli winters!)…..

But then…can’t hold only grudges against the season which melts all hearts eh??? Everything has a positive and negative side…lets not neglect the latter (Ahh…finally one thing I can look forward to…!!)

Don’t tell me you haven’t guessed it yet….Lush vegetables….Colorful fruits…Hot food….and Melt-in-the-mouth desserts…..mmmm……

Make the most out of these fresh vegetables and fruits my friends…they come power packed with all nutrients….even though Indian mothers (no offence to grandmothers…they’re mothers too right…what I mean is all Indian women….) don’t have to really tell them….because as winters start so do Green leafy veggies, Carrots, Green peas, Beetroot, Radish in the tiffins of all children…but the Iron, calcium, Vitamin- A, folic acid and many other nutrients which these foods are rich in…will go a long way in maintaining good health…oh here….I’d like to clear one majjjjjjjjjor fact which all of us have wrongly believed to be true…Popeye would have had much more strength had he had Bathua or Caulifower or Radish or Methi greens…..yesss folks…Spinach isn’t a rich source of Iron….(and we’re ready to buy spinach however expensive, but discard all the radish, beetroot and cauliflower greens ha?)

So if your child isn’t a fan of greens then what do you do? No you don’t shove it down his throat….you try to incorporate the puree into rotis and paranthas….or make baked vegetables or try making dishes which look fascinating eg: Koftas!

Fruits like Pommegranate, Guavas, Oranges, Apples, Grapes, Apricots and many more…..are also a part and parcel of the winters…. Have atleast two fruits a day to get the benefit of antioxidants, vitamins and minerals….apart from the heavenly feeling of biting into a luscious fruit!!

Hmm…. Lets not ignore the delightful Makki di Rotis and Sarson da saag, the Tandoori tikkas and Bar-b-qued veggies, Gaajar ka Halwa….the Rabris, Hot Gulab Jamuns and many more ( well…inputs from you all are most welcome…. Just give the recipes also so I could ask my mum to make them;)) which lend the magic to the winter season….

Aha….but here’s the catch with the desserts (especially for those who have lots of weddings to attend this winter season…. )….don’t stop yourself from indulging….but don’t forget to do atleast some form of exercise…be it Yoga, Walking, Gymming, Running….whatever… Winters are great at making us lazy couch potatoes…. The fun is to beat the winters at it….go for a run early morning or in the evening and feel the warmth from within….:)

Happy winters!!! ( to me too )

this knowledge is still drastically constrained and my this belief was strengthened when i came across an article discussing the same in TIMES OF INDIA, a leading national newspaper “A study conducted by the Command Hospital and Armed Forces Medical College (AFMC), Pune has found an abysmally low rate of exclusive breastfeeding’ among mothers. Even as the World Health Organisation (WHO) has issued specific guidelines for the same purpose, merely 13.8% mothers follow them due to lack of awareness”

Indian Academy of Pediatrics also reconciles this opinion and recommendations “lack of confidence and widespread ignorance and misconceptions frequently result in improper management of infant feeding”

I really thought I must share it with our readers, as lack of awareness is costing our nation a lot of lives, so I had to reemphasize this article and it’s message of the importance of exclusive breast feeding for an infant.

A simple contribution that each one of us can make in this direction is educating all pregnant women, especially those who cannot or do not access books, doctors or public health services (e.g. our helps at home, work etc) about it’s significance and how gravely important it is for an infant.

If each one of us makes this small gesture, even to a complete stranger, we might and will be able to save a lot of infants from sickness and maybe even death!!

Heart is a machine that pumps life into you every time it beats. For the entire lifetime, a human heart beats non-stop tirelessly. But have YOU ever stopped to pat it with affection and take care of it?? All may not be well within even if it looks perfect to the world . STOP-SIT-GIVE YOUR HEART A MOMENT!!

Did you know heart disease and stroke is the world’s largest killer? WHO predicted heart diseases to be the single greatest killer in India by 2015. Hence it is important for us to take care of this vital organ not only for ourselves but also for our families. That’s why World Heart day was created to increase the awareness of risk factors for heart diseases. This year, it was observed on 28^th September.

Coronary artery disease (CAD) is a condition in which plaque builds up inside the coronary arteries. These arteries supply your heart muscle with oxygen-rich blood.Plaque is made up of fat, cholesterol , calcium, and other substances found in the blood. When plaque builds up in the arteries, the condition is called atherosclerosis .

Here is a quick glimpse at the risk factors for coronary heart disease

1. Diet
   • High cholesterol
   • Hypertension
   • Obesity
   • Diabetes
2. Lack of exercise
3. Mental stress
4. Smoking

Read on for more information about these along with a few tips on how to have a healthy heart.

Eat heart friendly food!

• Small frequent meals are preferable to large meals as can prevent strain on the heart. Over eating at any one meal should be avoided.
• Foods rich in saturated fatty acids (SFA) like butter, cream, ghee should be avoided and when it gets to oils using combination of oils is another intelligent move. Try supplementing mustard/canola, olive and sesame oil with rice bran oil, safflower and sunflower oils for better omega-6 and omega-3 ratios, hence more health benefits.
• Include food rich in fibres such as whole grains cereals, fruits and vegetables.
• Avoid pickles . Alternate seasonings, herbs and flavouring agents may be used to increase the palatability instead of sprinkling extra salt.
• Nuts are a heart-friendly snacking option.

→Richest natural sources of vit-e, a major antioxidant

→Nuts being plant foods are FREE OF CHOLESTEROL

→Rich sources of PHYTOSTEROLS and other PHYTOCHEMICALS, that lower blood cholesterol

• Fish rich in omega 3 fats is a better option than red meat.
• Steamed, baked, boiled preparations are preferable to fried foods and fats and sugar rich dishes.

Fight the flab!

Did you know that abdominal obesity is a predictor of heart disease ?

→Researches claim that obesity is directly linked to atherosclerosis.

→Maintain a healthy weight to prevent risk of heart disease.

→Shedding those extra kilos will make you feel healthier and energetic.

→The best exercises for your heart are brisk walking and jogging. They not only strengthen your heart but also tone your muscles and help you lose weight.

The stress buster!!!

Did you know that 5 minutes of laughter is good enough to rejuvenate your body for 12 hours?

Too much stress can be harmful for your heart, the risk is almost 200%!

Be happy, cheerful and de-stress yourself through yoga, meditation and laughing.

Kick the habit!

Smoking cigarettes is a significant risk factor for many serious conditions, including heart disease and lung cancer.

If you are a smoker, you have a two to four times greater risk of sudden cardiac death, than a nonsmoker.

More than 60 million people around the world have quit smoking. You can too!

Know your healthy heart numbers!

Remember these important numbers to keep your heart healthy.

Blood pressure < 120/80 mm of Hg

Total cholesterol < 200 mg/dL

LDL cholesterol < 100 mg/dL

HDL cholesterol > 60 mg/dL

Triglyceride level < 150 mg/dL

Make Moderation, Variety & Balance your mantra while making intelligent food choices and take care of your heart…DIL SE!

A while ago a blood donation camp was held near my locality where hundreds of people had come to donate blood and I was one of them. But one must know that being present at the venue is just 25% of the work done to be a part of the noble cause ….your eligibility to donate depends upon the hemoglobin levels and also your overall health. So it was …I could not donate blood even though I was confident that I was healthy enough but the hemoglobin levels were low!!! and I was Anemic.

Many people like me accidently come to know at such occasions that they are anemic and many others don’t even come to know till the symptoms appear. So people lets not be ignorant anymore and know exactly what the problem and solution is:
Anemia is a blood disorder caused by a decrease in the number of red blood cells and the amount of hemoglobin ,the protein in the RBCs responsible for carrying oxygen from the lungs to the cells throughout the body. Iron is required to form hemoglobin. The most common type is the iron deficiency anemia- which is a result of depleting stores of iron and hence hemoglobin.

Causes

• Diets low in iron: this concerns the quality and quantity of iron in the diet. As iron absorption by the body is affected by many factors the intake of iron has to watched.
• Body changes: body demands more iron when the no. of red blood cells increases during phases of the growth spurts in children and adolescents and pregnancy and lactation.
• Malabsorption
• Blood loss due to menstrual bleeding, GI tract bleeding or injury

How do you diagnose the it:
In mild anemia there is

If left untreated leads to other health problems and cardiac pain.(angina pain i.e. a sudden painful arrest in the chest). In foetus and children may lead to developmental problems.

Women the vulnerable sect:
Yes women of reproductive age are at risk because of the monthly loss of blood from menstruation and other pregnancy demands. So all the adolescent girls and their mammas should make sure that they make up for the loss by consuming iron rich foods.

Add ons in your diet:

For iron deficiency anemia a diet with iron rich foods along with iron supplements is often recommended. Absorption of iron from food is an important factor to be considered while planning a diet. Heme Iron, found in animal sources, is highly available for absorption. Non-heme iron on the other hand, found in vegetable sources, is less available.

The rich sources are listed below:

• lean red meats, including beef, pork, lamb
• seafood, such as oysters, clams, tuna, salmon, and shrimp, etc.
• beans, including kidney, soy beans, and lentils
• iron fortified whole grains, including cereals, breads, rice, and pasta
• greens, including collard greens, kale, mustard greens, spinach, and turnip greens
• tofu
• vegetables, including broccoli, amaranthus (chaulai), asparagus, parsley, brussel sprouts
• chicken and turkey
• molasses
• nuts
• egg yolks
• dried fruits, such as raisins, prunes, dates and apricots
• pomegranates

You can enhance the absorption by combining the rich sources with foods rich in vitamin c like lemons and oranges,strawberries,grapefruit. vegetables like tomatoes , tomato juice, brocolli, red pepper.
Also white wine is a good enhancer.
Avoid having tea ,coffee and red wine as these inhibit the absorption of iron in the meal.

So people watch out on your iron stores get your hemoglobin tested
and modify your diet accordingly. EAT WELL , FEEL STRONG AND STAY HEALTHY!!!!!