Most of us want a quick fix diet which works like a magic pill to give us the perfect figure we dream of. Before we decide to go on a diet or exercise program, first of all it’s important to know this simple weight management formula.

When Calories IN are more than Calories OUT then you gain weight.

When Calories IN are lesser than Calories OUT then you lose weight.

When Calories IN are equal to Calories OUT then you maintain your weight.

Popular weight loss diets for women are low carb diets, high protein diets like the Zone diet and the Atkin’s diet. Such quick fix diets encourage you to include certain food groups and exclude some other foods completely. These are the General Motors diet, South Beach diet, Pritikin diet, Cabbage Soup diet. Such fancy diets seem appealing to you with their quick weight loss but they are restrictive, and lead to nutritional deficiencies. Such fad diets give rise to uncontrollable food cravings that lead to binge eating later on which worsen health in the long term. If you skip meals or starve yourself, you tend to overeat soon. In between snacks need monitoring as you are likely to eat much more than your usual intake based on what you eat and how often you eat it.

Weight loss diets for women should include lean protein, wholesome carbs and high fiber.  The best weight loss diets for women encourage balanced weight loss – cuts 500 calories from their daily caloric requirement and include foods which are high fiber, low fat, lean and low in sugars. Weight loss foods choices should be lean protein like white meats (chicken, pork, fish) , beans and fiber which are present in most fruits, vegetables and whole grains. These stop hunger cravings as they take a long time to digest and leave you feeling satisfied. With this kind of a diet, you would lose about a pound a week. This has to be prescribed and monitored by a qualified dietitian or nutritionist after taking down your diet recall. Diet recall means you recall what you have eaten throughout the day, usually recorded over 3 days food intake.

The diet recall helps the dietitian to plan the diet tailor-made for your requirements and needs so that it is practical and easy for you to follow. Any diet which gives you large amounts of weight loss instantly is suspicious and unhealthy. Quick weight loss diets for women do more harm to the body than good. Hence, balanced well planned weight loss diets customized as per each individual person’s requirement along with regular physical exercise is the right weight loss plan for women.

Here are some tips for your Weight Control Plan that you can follow in your weight loss efforts.

• Fad Diets
• Your Weight Control Plan
• COPD Nutrition Care

1. Emphysema, a condition of the lung characterized by the chronic enlargement of the alveoli, accompanied with permanent changes in the walls without obvious fibrosis. Pulmonary disorders affect nutritional intake, often making patients at risk for malnutrition, depleting nutrient body stores and marked weight loss.

2. Chronic bronchitis, a condition wherein there is chronic production of cough in response to irritants, often environmental, coupled with inflammation, both causing blockage or narrowing of the airways and difficulty in breathing.

Nutritional care in COPD

The primary goals of dietary care for COPD patients are to facilitate nutritional well-being, maintain an appropriate lean body mass: adipose tissue ratio and correct fluid imbalance.

Energy: Energy requirements are elevated in COPD and they vary for each individual. A 150% increase of the REE calculated by Harris Benedict’s equation is usually recommended. This is approximately 30-40 Kcal/ Kg body weight.

Carbohydrates: A low carbohydrate diet is recommended. About 45-55% of calories should come from carbohydrates. Simple sugars are best avoided. The reason being that carbohydrates when metabolised produce excessive amounts of CO2, contributing to the already existing trouble of expiration.

Proteins: About 1.1-1.3g/Kg body weight is recommended. This should amount to about 16-20% of total calories. More than 20% of total calories put unnecessary stress on the kidneys. First class proteins such as eggs, milk should constitute at least 50% of the total protein. In cases where oral intake is insufficient, protein supplements are helpful.

Fats: About 30-35% of the total calories should come from fat. Care, should however be taken not to plan deep fried foods in the diets as these might irritate the respiratory lining causing cough and vomiting.

Often other concurrent disease processes exist such as CVD, Renal diseases, cancer or Diabetes Mellitus. These underlying diseases affect the total amount and kind of protein, fat and carbohydrate prescribed.

• Nutrition and Alcohol
• Vegetarian Nutrition
• Nutrition in Gout

Apple varieties range from green apples, red apples, yellow apples. Some of them are seasonal while many are available all through the year.
Home Remedies for Diabetes section covers diabetes causes, symptoms, natural remedies, diet and more…

Apple for Better Diabetes Control: Both fibers (soluble and insoluble fiber), but particularly soluble fiber helps to control blood sugar by slowing down the release of sugar in to the bloodstream.

Apple for Constipation: Besides controlling blood sugar, fiber (mainly insoluble fiber) helps in bowel movements and gives relief from constipation.

Apple for Immunity: Soluble fiber is believed to have an anti-inflammatory effects that may help diabetics recover faster from infections.

Apple for High Blood Pressure: Fruits particularly apple are desirable for high blood pressure since it is low in sodium and high in potassium which is good for blood pressure control.

An average medium-sized apple contributes 50-60 calories and 10-15 grams of carbohydrate. Senior citizens who have a problem chewing on food would still benefit from peeling the skin and eating the white fleshy portion with the soluble fiber. However skinned apple has 2-4 grams lower fiber content.

Apples can be enjoyed simply raw as part of a well-balanced diabetic meal, or as a snack along with some almonds, sprouts or 1 or 2 tablespoons of low-fat peanut butter. Apple is best eaten as a snack in between meals rather than incorporate it in your main meals for the best blood sugar control.

Apple Nutrition Research studies indicate health benefits of apple in weight management, cholesterol control, weight loss, heart disease, reduce risk for colon cancer, prostrate cancer, lung cancer, besides the positive role of apple therapy for diabetes and hypertension.

• Home Remedies for Diabetes
• High Fiber Foods
• Home Remedies for Constipation

Cancer involves unregulated cell growth. It is of two types; Malignant (with metastasis which means cancer cells spread and affect tissues and organs) and Benign (tumor cells which are localized to an organ and do not grow uncontrollably or spread to other tissues or organs in the body). Benign tumors are not cancerous but could become malignant later on. Malignant tumors are more dangerous and need to be treated as early as possible.

What causes Cancer?

Causes of cancer are complex to understand although cancer is genetic in nature.  It is not known as to what a specific cause for a specific cancer is. How do you get cancer is still not very clear.

Risk Factors for Cancer
Substance abuse particularly use of tobacco, infection, radiation, poor diet, obesity, environmental pollutants, exposure to chemicals can directly damage genes or genetic components within cells and cause the disease. Heredity is a factor in a small 5-10% of cancers.

Symptoms of Cancer

The cancer is treatable if detected early.

Warning Signs of Cancer
Rapid weight loss is the first sign that should put you on alert mode for further investigations.
CAUTION needs to be exercised when the following symptoms are seen -

C hange in bowel or bladder habits

A wound that does not heal

U nusual bleeding or discharge

T hickening or Lump in the Breast or elsewhere.

I ndigestion or difficulty in swallowing

O bvious change in a wart or mole

N agging cough or hoarseness of voice.

Please contact your nearest Health Centre, if you have any of these warning signs.

Many times it is asymptomatic; which means no symptoms are seen and by the time it is detected, it is too late and the carcinoma has already advanced to Stage III or Stage IV.

Home Remedies for Cancer

Cancer treatment is usually surgery followed by radiation and/ or chemotherapy. Treatment options vary depending upon which part of the body has been affected, the extent of damage done and type of cancer. It’s important to know that diet is one of the most important supportive therapy in cancer patient care.

Top 20 Anti-Cancer  Tips

1. Reduce stress
2. Maintain weight as close to ideal body weight as possible. Stay lean.
3. Get Regular exercise
4. Limit dietary fat no more than 30% of total calories, less than 10% of total calories from saturated fats.
5. Stay away from hydrogenated fats.
6. Increase roughage – High fibre food intake between 25 -35 grams a day.
7. Five a day program: Make sure you consume 5 servings of fruits and vegetables a day.
8. Antioxidants are helpful. Eat foods rich in Vitamin C, E and beta-carotene.
9. Replace red meat with fish and soya products.
10. Eat calcium rich foods.
11. Decrease exposing yourself to carcinogens – cancer causing chemicals, pollutants, irritants or substances in your diet.
12. Boost immune system to be able to fight off precancerous cells.
13. Consume foods that decrease growth or formation of potentially malignant cells.
14. Stay away from processed food as far as possible and eat fresh natural foods which are well washed several times before eating or cooking.
15. Avoid oil that is used for repeated frying and refrying.
16. Limit fried, burnt, smoked, fermented, salted and pickled food.
17. Whole grain cereals and pulses should be used as a source of energy and protein rather than refined foods like white breads, white flours or white rice.
18. Foods like green tea, flax, soy, garlic and onion are anti-cancerous.
19. Always maintain a positive mindset. Stay away from negative environments and people.
20. Wheatgrass juice works wonders for cancer patients but should be given under judicious advice of a dietitian or qualified nutritionist who monitors intake in relation to the blood profile.

Cancer Diet is a high protein, high calorie diet, low in refined sugars. The most important thing in cancer patient care is strong supportive family members. Caregivers who take care of oncology patients should take care to ensure a positive attitude, maintain good nutrition by following above guidelines. There will be times during patient therapy when there is appetite loss, changes in taste and fatigue. It is essential for the caregiver to exercise patience, love and proper care to ensure frequent healthy feeds and make sure that patient maintains his/ her ideal body weight as far as possible. Make use of high protein cancer supplements if needed, in addition to a healthy diet.

• What is Anemia?
• Vitamin A
• Immune System Boosters – I

Omega 3 or n-3 fatty acids are a type of PUFA (polyunsaturated fatty acids) that need to be supplied through the diet since the body cannot manufacture it.  Important dietary omega-3 fatty acids (FA) are α-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

There are also omega-6 (n-6) FA occurring in fat and oil sources, the commonest being linoleic acid (LA) and arachidonic acid (AA).

Omega 3 and 6 are the two types of polyunsaturated fats present in various oils as given in detail below.

What is the importance of Omega-3 fatty acids?

Both omega-3 and omega-6 FA are necessary to maintain good health.
Benefits of omega 3 fatty acids lie in health promotion and disease prevention. Omega 3 fats, most notably DHA (docosahexanoic acid) and EPA (eicosapentanoic acid) have anti-inflammatory effects. They prevent health problems such as heart disease mainly cardiac arrhythmias, reduces risk of  ischemic and thrombotic stroke, certain cancers, joint problems, rheumatoid arthritis, improve mood and enhance memory.

In pregnancy, enhanced immune functions and good development of a baby were seen. Several  research findings support the role of Omega-3 fats (specifically DHA) in brain development during the first two years after birth (infancy).

In children with learning and behavioral problems particular in ADD (Attention deficit disorder). When they were given 3g/day omega-3 and omega-6 FA with vitamins and minerals showed improved developmental health especially regarding learning and focus.  Omega-3 fatty acids reduced hyperactivity in children with autism.

The 3 Main Functions of Omega-3 or n-3 PUFAs (Linolenic acid)

1)      Improved cognitive functions / brain development (DHA in early years of life <2 yrs has been proved)

2)      Visual acuity (DHA in early years of life <2 yrs has been proved)

3)    Heart disease prevention

• effective in lowering serum TAGs and VLDL lipoproteins (Leaf and Weber, 1988)
• Reduce blood clotting
• Prevent irregular heartbeat
• Role to play in lowering BP

Which are the food sources of Omega3 fatty acids?

Food Sources of Omega-3: 
Plant sources (present as ALA): Flaxseeds, mustard, soya, nuts like walnuts (present as N-3 fats, there is limited conversion to EPA and DHA), canola, soy, acai palm fruit, leafy vegetables. LA is found in vegetable oils.

Flaxseeds or linseeds have 6 times more omega-6 than most fish oils. They have 55% ALA which is converted to EPA at 2-15% and DHA at 2-5% efficiency. Oil extracted from brown algae (kelp) is a good source of EPA.

Animal sources (good sources of EPA and DHA): Fish particularly fatty fish – salmon, mackerel, sardines, herring, tuna (present as EPA in fish oils). Cold water fish are the highest source of EPA and DHA omega 3 fats effective for reducing heart disease risk. Other fish contain these fatty acids but in small amounts.

Dosage Recommendations for Omega-3 Fatty Acids
WHO recommends LA (omega-6) to ALA (omega-3) ratio of 5-10:1 in the diet. Every week 7-11 grams of omega-3 fats are currently recommended. 2 to 3 servings of fatty fish or fish oils twice or thrice a week is adequate. For vegetarians, foods fortified with omega-3 fats would use ALA from flaxseed or rapeseed oils rather than fish oils. Marine microalgae produce EPA and DHA so currently increasing number of products are fortified with oils from these algae, so these oils are considered vegetarian and omega-3 rich.

Omega-3 fats Challenges

The omega-3 present in vegetarian sources is alpha-linolenic acid (ALA) and the omega-3 present in fish oils is eicosapentanoic acid (EPA) and docosahexanoic acid (DHA). Health benefits mentioned above are derived from EPA and DHA. At each step for conversion of ALA to EPA and DHA a smaller percentage is converted. ALA is converted to EPA and DHA in the body but the conversion rate is just 5% in men and somewhat higher in women. So it is advantageous to consume DHA and EPA rather than ALA as one would have to consume several times higher quantities of ALA for the same benefits.

• Benefits of Flax seeds
• Junk Food
• Nutrition in Gout

A fad diet is supposed to be a magic diet which makes incredible and unrealistic claims particularly for weight management. These diets are usually unhealthy unbalanced diets and cause more harm than good when followed long term.

Do fad diets work?

How will you recognize a fad diet? Here are some guidelines for fad diets.
Stay away from diets or diet products that claim any of the following:

• Quick ways to lose weight
• How to lose belly fat instantly
• Fast weight loss (Be suspicious of anything that claims a weight loss more than 1-2 pounds a week)
• Quick fix diet
• Magic diet foods
• Secret slimming techniques
• Weight Loss without exercise
• Show “before” and “after” pictures of a fat lady and a slim model.
• Display testimonials of success stories from clients
• Get “expert” dietitians and nutritionists to endorse their brand/ special diet. It is wise to understand that these people probably paid to advertise their product or weight loss diet plan.
• Base conclusions from1 or 2 scientific researches to support their thoughts, which may not comply with majority of the complex scientific research studies.
• Ask you to eat only certain types of food and eliminate some other foods. Do not encourage you to eat a balanced diet and food variety. E.g. an exclusive low carb diet or an exclusive high protein diet eliminating fats or carbs completely.
• Require you to spend exorbitant amount of money on pills, prepackaged meals and food products to enable their magic diet to work for you.

Such offers are tempting to follow and sound too good to be true and they are! Be wary of them.

Why are fad diets so popular if they do not work?

Those who promote fad diets often take advantage of the insecure mentality of people. Many people are desperate to lose weight because they want to avoid obesity-linked diseases or they want to feel good about themselves. Companies capitalize on this mentality and intend to make big bucks on this outlook.

They promise quick fix diets and magic pills to help you loose weight instantly.

Most people do not have the strong will-power to stick to a healthy diet plan or focus on eating the right foods or avoiding the wrong foods. It requires effort and dedication to follow a regular exercise plan and cultivate healthy eating habits in the long term. The idea of a quick fix diet which gives instant weight loss sounds more appealing rather than a long term fitness program and a planned diet plan.

Popularity of fad diets is high because many of them work when followed for a short duration. This happens because first of all, just focusing on the foods you eat particularly when you want to lose weight, automatically helps you cut down calories. Also, exclusive intake of some foods and elimination of other foods causes water loss and lean muscle tissue breakdown rather than fat loss in the body. Also special food combinations rather than a balanced diet sounds fancy but in reality results in far lesser calorie intake than what is acceptable resulting in weight loss than would occur similar to ‘fasting’ due to deprivation of calories and nutrients.

Most people are not able to cope with the demands of a rigid and restrictive diet plan (such as a fad diet) which cuts down food choices. Eating the same foods over and over again is tedious and people who follow a fad diet, usually end up with weight gain much more than what they may have lost. If this cycle (of fad diet followed by binge eating) repeats a number of times, the person goes into the vicious yo-yo syndrome. This means losing weight (fat loss) the next time becomes even more difficult.

• Weight loss diets for women
• Your Weight Control Plan
• COPD Nutrition Care

A junk food is one which is considered unhealthy as it has poor nutritional value. Poor nutritional value means that the food is low in vitamins and minerals and high in calories.

High calorie foods are considered empty calories as they are loaded with calories and devoid of life enhancing micronutrients i.e. vitamins and minerals. These micronutrients are needed by the body to produce enzymes for various essential metabolic life functions. Eating empty calorie food requires the body to produce its own enzymes to convert these empty calories into usable energy. So, think twice before you down more than a peg or two of alcohol. It is nothing but empty calories – calorie rich, nutrient poor. Remember, junk foods are empty calories. An empty calorie lacks in micronutrients such as vitamins, minerals, or amino acids, and fiber but has high energy (calories).

Junk foods are unhealthy foods which increase the risk factor for obesity, dental cavities, type 2 diabetes, heart disease, high blood pressure and ultimately syndrome X or metabolic syndrome.

What are Junk Foods

You may have often wondered, What is Junk Food? Here is a list of junk food (empty calorie) items that you should avoid. It is now up to you how you can keep your four trillion cells happy.

• Sugars, Refined foods, like sugar and plain flour (maida) based items like white bread and most packaged goods, like Twinkies and sugar donuts, etc. (Sugar Substitutes) Our body eventually turns sugars into fat. If you consume just 3 tsp of sugar daily, imagine how much sugar you would have consumed by the time you are 50 years of age; it will be about 275 kg, about 5 times your weight !!

• Fats & Hydrogenated oils: They are found in cookies, chips, candy bars, fried foods, muffins, bologna, etc. etc. Many snacks, such as potato chips, cheeseburgers and fries, have high levels of fat, sugar or salt-ingredients that are usually best limited to a small portion of your diet. The saturated fat mainly comes from animal products. Remember there is nothing that is useful for our body in foods with hydrogenated or trans fat.

The excessive fats stick to our arteries and cause the blockages leading to heart disease and strokes. They can also lead to cancer, arthritis, PMS and sexual dysfunction.

Some fats like Omega-3 fatty acids are good for our bodies. N-3 fats are commonly found in fatty fish.

• Salt: Excessive salt is not good for our body.

However, sodium in moderate amount, along with potassium, maintains the water balance in our body. But too much sodium can cause high blood pressure. Pretzels, chips and many canned food items contain excessive salt.

Know what is eating healthy, good foods bad foods, some ideas for healthy snacks and tips on how to avoid poor eating habits.

• Reading Food Labels
• Good food, Bad food
• Stop Food Cravings

Proteins
Beef, Cheese, Cottage cheese*, eggs, fish, texturized vegetable protein entrees, soy, tofu, poultry

Beverages
Bouillon, Broth, Cereal beverages (i.e. Postum), Milk in small amounts, tea

Vegetables
Asparagus tips, butter head lettuce*, canned pumpkin*, canned beetroots (cooked), green beans, other vegetables (canned or cooked without peeling or seeds) , red leaf lettuce*, spinach chopped*, strained vegetable juice, fresh peeled tomato, white potato.
Note: All vegetables which are cooked very well are allowed on a low residue diet.

Fruits
Applesauce, cooked apples, avocado, banana, canned plums, canned peaches, fruit juices, nectars, oranges (pulp only)*, canned pears, raisins (small amounts which are cooked)*

Miscellaneous Foods
Butter, Jelly, Margarine, Non dairy creamer, smooth peanut butter, seasonings, vegetable oil, whipped cream.

*Avoid if you have problems with stomach cramping, abdominal bloating or diarrhea.

Helpful Suggestions on Low Residue Diet

Avoid fried foods, highly seasoned or spicy foods and those with rich gravies and sauces.
Milk was once thought to contribute residue, but it is not restricted unless lactase deficiency is present.
Tea, coffee, alcoholic beverages should be omitted as they can irritate or stimulate digestive and nervous systems.

• Dysphagia Foods
• Diet for Colostomy
• Dysphagia Foods Diet Chart

Gout Care Objectives

1. If obese, guide the patient to lose weight. Enable gradual weight loss to prevent increased purine release.
2. Encourage uric acid (urate) excretion.
3. Plenty of fluid intake prevents uric acid kidney stones
4. Correct if any hyperlipidemias exist.
5. Prevent complications such as hypertension, kidney disease and stroke.

Dietary Guidelines for Gout

1. Increase carbohydrate intake, decrease fat intake. Make use of low fat cooking techniques. A high carbohydrate diet increases uric acid excretion, as does a low fat diet.
2. In acute gout, avoid excess intake of purines. This means limit foods such as smoked meat, anchovies, sardines, kidney, brain, liver, heart, caviar, herring and gravies.
3. Avoid alcohol or alcoholic beverages.
4. Calorie controlled diet if losing weight is necessary.
5. High fluid intake.
6. Cut down on simple carbohydrates, refined foods, and total fat if triglycerides are high.
7. Omega-3 fatty acid intake which is found in fatty fish like salmon, herring, mackerel is believed to suppresses inflammation. Eat this fish preferably baked, grilled or steamed (not fried) to keep fat intake low. Use of these types of fish instead of meat at least twice or thrice a week is useful in a gout diet.

Medications in Gout and Side Effects

• NSAIDS (non steroidal anti-inflammatory drugs) under doctor’s prescription are favourable unless side effects are too many. Bleeding and GI distress can be a side effect.
• Analgesics like colchicine could cause vomiting. Avoid these with uricosuric drugs. Take these with plenty of fluids. Monitor adequate vitamin C intake.
• Uricosuric drugs: These are drugs that block renal absorption of urates (e.g. Probenecid (Benemid) and sulfinpyrazone (Anturane). Adequate fluid intake with these meds is recommended. Side effects of these maybe sore gums, nausea, vomiting, anorexia.
• Allopurinol (Zyloprim) blocks uric acid formation. Adequate fluids needed. Side effects of mild stomach upset or diarrhea can occur. Take this after meals under medical advice.
• Indocin or ACTH (corticotropin) is used to treat fever and inflammation. This drug may require low sodium intake. Monitor for high glucose levels.

Patient Education in Gout

Advise gout patient to avoid alcohol as it can precipitate a gouty attack.
Counsel the patient to avoid fasting, skipping meals or feasting.
Encourage mental relaxation, positive thinking and action as anxiety and stress can precipitate an acute gout attack.

• Nutrition and Alcohol
• COPD Nutrition Care
• Vitamins – Advanced Nutrition

Objectives of Chinese Restaurant Syndrome

• Avoid excessive sources of MSG. This chemical is often used in the preparation of foods in Chinese restaurants.
• Teach effective label reading to detect hidden sources of MSG.

Diet and Nutrition Recommendations for Chinese Restaurant Syndrome

1. Eliminate MSG in home cooked food. Monitor overall use of spices and herbs.
2. Read food labels and limit MSG. For all commercially prepared products except mayonnaise, salad dressings, or French dressings, MSG must be listed on the food label.
3. MSG, which is 14% sodium, would be naturally lower in a low sodium diet plan.
4. Avoid hydrolyzed protein products. These are added as flavoring agents or flavor enhancers and are often high in MSG.

Patient Education for Chinese Restaurant Syndrome

1. Encourage the patient to read food labels carefully. Omit MSG. Read labels on spices, bouillon, and packaged dishes. Avoid hydrolysed protein products as flavorings and flavor enhancers.
2. Patients on diuretic therapy must avoid large amounts of MSG.
3. The individual should feel comfortable asking about use of MSG in restaurants before ordering a meal.
4. Other spices or cooking methods may be causative: recent research suggests that MSG may not be the only factor.

• Restaurant Eating Guide
• Irritable Bowel Syndrome (Spastic Colitis)
• Syndrome X