Basic Nutrition eBook - Basic information for healthy living

Basic Nutrition E-book Save up to 75% at the Pharmacy Pagina 1 Contents: Introduction: Part 1 Basic Nutrition: Chapter 1 Brief introduction to the different food groups Chapter 2 How a healthy diet affects you Chapter 3 Exercise and nutrition Chapter 4 How lack of sleep affects your diet Chapter 5 Kicking the junk food habit Chapter 6 Water and nutrition Part 2 Different foods: Chapter 7 Protein supplements Chapter 8 Foods that give you energy Chapter 9 Foods that build your body Part 3 Diet supplements and different diets: Chapter 10 Vitamins and mineral supplements Chapter 11 Natural diet Chapter 12 South beach diet Chapter 13 Atkins diet Chapter 14. The advantage of Soya in your diet Chapter 15 Green tea - a refreshing supplement Part 4 Special needs: Chapter 16 Special needs-pregnancy and diet Chapter 17 Special needs-athletes Chapter 18 Special needs-body building Chapter 19 Basic nutrition for babies and toddlers Chapter 20 The importance of diet for our kids Chapter 21 Teenagers and diet Chapter 22 Diet over 50 Part 5 Tips To Help With Weight Problems Chapter 23 Battling obesity Chapter 24 Sugar substitutes Chapter 25 Eating at regular times Pagina 2 Save up to 75% at the Pharmacy Introduction Do you find that there is no time in your busy schedule for eating nutritious food? Do you think it takes hours to prepare nutritious meals? Then it is time to think again. Knowing about basic nutrition will help you to make the simple changes necessary to change your life around and bring back the vitality of good health to your life. Nutrition is a very important part of our lives but sadly many people overlook this fact. Despite the fact that food is readily available in the West there is more abuse of foods in these countries than ever before. Obesity is at an all time frightening high and people are risking their lives and those of our children with this obsession of eating and drinking. It is time to get back to basics and understand the real meaning of basic nutrition. It really does not take a rocket scientist to understand our body’s basic needs. We are actually born with an instinctive knowledge of how much to eat, but poor feeding when babies are small can easily destroy this fine balance. Learn how you can make the difference and save your child from obesity just by using your commonsense. With a little knowledge you can turn your life around and save your family from the killing disease of obesity, just by understanding the basics of nutrition. Kick the junk food habit and do not let your kids start on that road to destruction. Feel better mentally and physically when you go natural and with a few adjustments change your diet and your lifestyle forever. Enjoy our tips on how to save time and still get nutritious meals on the table. Learn the real truth behind the dangers of junk food and fast foods and how they could be literally killing you and your children. Learn about the different foods and how they are vital for your everyday living. Learn how you can avoid serious ailments by simply eating right. It does not take much time to adjust your diet but it can take a whole lot of time to rectify problems caused by poor eating habits. Did you know that it is not just how you eat but when you eat that can make a difference to you health? Find out the answers to how this can be. Find out about supplements and how they can help you, or even be detrimental to your health when not taken correctly. See which is the most popular supplement. Different diets help people with different needs. See how diet affects you when you are pregnant. Understand the significance of diet when it comes to body building and athletic training. Your children’s health and life is in your hands! Find out how you can help them to prevent life threatening obesity and combat it, by simply knowing which foods to give them. Save up to 75% at the Pharmacy Pagina 3 No basic nutrition book would be complete without a few tips on how to control your weight. You will find some simple tips here that will help you. So learn how to eat right and enjoy a new lease on life when you learn about the basic nutrition facts that will save you and your family from the mental and physical problems that poor eating habits can bring. Enjoy eating healthier and without guilt by reading about the basics of good nutrition. Save up to 75% at the Pharmacy Pagina 4 Part 1 Basic Nutrition In this section you will learn about the basic values of the different foods and what they will do for you. Learn how to eat right and dramatically improve your health. Just a few simple changes in your eating habits can make a substantial difference to your life style. Know which foods are good for you and others that can put you in a downward spiral of declining health. We are indeed what we eat and the knowledge about basic nutrition is the key to good health. Save up to 75% at the Pharmacy Pagina 5 Chapter 1 Brief introduction to the different food groups So what do the different classes of food mean? How does diet really affect your health? Here are the basic food groups and how each one affects your body in a different way. The key to improving your health is making an effort to eat a good balanced diet. This is something that many of us neglect to do and both our mental and physical well being are affected. A healthy diet is one, which consists of all kinds of food, each consumed in balanced proportions. This leads to overall growth of the body at a young age and keeps the body youthful in old age. One mans food is another’s poison. The diet, which may be appropriate for an energetic teenage boy, may be totally inappropriate for a diabetic. Overall, balance in diet is essential. For the sake of convenience, food has been categorized in groups. Usually division into five groups is popular and sometimes a sixth group comprising of fruits is also added. The five groups are: 1. 2. 3. 4. 5. Breads, Cereal, Rice & Pasta Vegetables Meat, Poultry, Fish & Beans Milk, Yogurt & Cheese Fats, Oils & Sweets Breads, Cereal, & Rice: These are grain products and one can’t imagine a meal without these. They are important for the body since they provide carbohydrates for the body. In addition they also contain vitamins. Whole grain is healthier than white grain foods. These foods like brown rice, grits, corn tortillas and whole wheat bread. Contain more fiber. It is advisable to eat more of whole grain food like brown rice and brown bread. They also taste better than the bland processed white grains. Some people complain that they are adding weight even though they consume only whole grain food. If you delve a little deeper, you find that the brown bread is consumed with a generous dollop of butter and jam. This works against the whole purpose of a healthy diet. If one really wants a dash of sweetener in their meal, by all means indulge yourself; but in reasonable proportions. Reduce fatty garnishing and you would be surprised to find that the food is as tasty as before. Vegetables Let us not ignore the fact that we have to fill our stomach or we will keep feeling hungry. An excellent way to do this is to have plenty of vegetables. These provide fiber to the meal and lend bulk to it. Vegetables not only are a source of vitamins and minerals but Save up to 75% at the Pharmacy Pagina 6 are also said to reduce the risk of cancer to the digestive tract. Salads , greens and garnishing will make the food appealing to the eyes as well as lend a healthy look to the meal. Meat, Poultry, Fish & Beans Meat, Poultry, Fish and Beans are excellent source of protein. Growing children and pregnant women require an extra dose of proteins in their diet. This requirement can be fulfilled by meat products. Vegetable protein can be obtained from beans like peas and lentils. Packaged or tinned meat contains more fat than is good for the body. Fresh meat from select portions can provide healthy lean meat with less fat. Milk, Yogurt & Cheese Milk and milk products are a source of proteins and vitamins. These are excellent health foods and should form a part of every meal. A cup of Yogurt during lunch or dinner is recommended for a glowing skin and long like. It’s anti oxidant properties help decelerate the aging process. Fats, Oils & Sweets Let us face it. Most of us have a sweet tooth. Moderate consumption of ice cream and other goodies doesn’t do damage to your body. It helps in keeping you in a good mood and in the pink of health. Save up to 75% at the Pharmacy Pagina 7 Chapter 2 How a healthy diet affects you Your entire body is affected by the way you eat. Your eating habits have a widespread effect on your entire body. You can make or break your health by the simple act of eating. Here are a few examples of how the food you consume can affect your mental and physical health. The food you eat can affect the way blood flows through your heart and arteries. A diet high in fat and cholesterol can gradually cause a build up in your arteries. That build up slows down the blood flow and blocks small arteries. If the blockage happens in an artery that carries blood to the heart muscle, a heart attack can occur. If the blockage happens in an artery that carries blood to the brain, a stroke can occur. The right diet helps keep your arteries clear and reduces the risk of heart problems and stroke. A healthy diet includes a variety of fruits and vegetables, grains, fat-free or low-fat dairy products, fish, legumes, chicken, and meats. Researchers say that a healthy diet can help lower your risk of heart disease. Eating a healthy diet keeps away the diseases that are generally caused due to lack of nutritious food. It is always good to know how much fat you intake everyday so that you know if you are in danger of a heart attack or not. Generally doctors advise to keep the fat content low in diet for heart patients. Cholesterol content increases the risk of heart attack. Body tends to put on weight with high cholesterol diet which is lethal for an individual. A healthy diet eaten at the right time can regulate the system and help in functioning normally. Consuming excess of sugar and saturated fat in the diet causes schizophrenia in the long-run. High amounts of sugar and fat cause the brain to produce less of the protein product brain-derived neurotrophic factor which plays an important role in forming new neural growths and synapses. This leads to imbalance in metabolism and causes schizophrenia. Eating a variety of foods will ensure that you get all the energy, protein, vitamins, minerals and fiber you need. Avoid eating in between meals. Nuts and legumes are good source of protein and are good for health. Munching them at tea time or between meals can keep you from indulging yourself in junk food. Avoid eating white rice, white bread, potatoes, white pasta, soda, and sweets as these are rich in carbohydrates. They can make you put on weight. Eat plenty of salads and sprouted pulses that are rich in protein and good for health. Egg and fish are better to have than any other poultry stuff. Egg, though rich in fats is still better for breakfast than a doughnut. Remove the yolk and have only the white part of the egg. Fruits and juices help in digestion and are good for health. They can prevent and decrease the chances of cancer, heart attack and stomach related ailments. There are some who believe that nutrition and a healthy diet can even change anti-social behavior. It’s highly effective, cheap and humane. A balanced healthy diet can help you Save up to 75% at the Pharmacy Pagina 8 grow physically and mentally. So do not wait for tomorrow start eating better today and cut down your stress and physical strain. Save up to 75% at the Pharmacy Pagina 9 Chapter 3 Exercise and nutrition Basic nutrition is closely coupled with exercise. It does not matter how well you eat, if you do not exercise your body, you will not improve your health. You will be constantly worried about weight and stressed out about the different caloric values of foods and not really enjoy eating. When you find yourself get obsessed by foods and how they can make you put on weight, you can develop eating disorders, which are very dangerous to your health. Just a little regular exercise will help you to stop worrying and feel better both mentally and physically. ‘A healthy body has a healthy mind’ is a common saying. By keeping physically fit one can achieve many things in life. The two most important ingredients for healthy living are exercise and nutrition. A good walk everyday in fresh air and controlled diet can keep you healthy all your life. There is a misconception that exercise is only for weight reduction. That’s not true. Even healthy people can exercise to keep the adrenalin flowing and helps you remain fresh and active throughout the day. Businessmen and Industrialists enjoy a good run or jog before going to their boardroom. This keeps them alert in their negotiations. Any form of exercise like walking your pet or working out at the gym or a good swim at the pool can refresh the mind as well as body. Exercise removes the extra flab in your body and allows blood circulation. After the age of forty we tend to put on weight and this slows down the pace of work. A good exercise routine can keep the weight in check and help you carryout your daily chores with ease. Working out at the gym can also help in keeping fit and healthy. Spinning is a good form of exercise and fifteen minutes a day pedaling at the cycle can keep you fresh and active through out the day. This also helps in exercising your lower body where we generally tend to put on weight after middle age. Aerobics and yoga are also different forms of exercises, which can help you lead a hale and hearty life. Another aspect besides exercise is to eat healthy food. A balanced diet can help in keeping body weight in check. Nutritious diet helps in maintaining the metabolism of the body and can keep common ailments and sicknesses at bay. After forty years of age the mineral content in the body reduces and we are advised to take supplements. A nutritious diet along with exercise can help in leading a sickness free life. Many health conscious people go in for health foods available in the market. Low calorie diet is the most preferred diet. Even for kids there are low calorie and less fatty foodstuff to eat during winter. In the cold season there is a tendency to put on weight. However much one exercises it is difficult to burn calories for some people. Such people can go in for nutritious diet to keep from gaining weight as well as balancing their body metabolism. Save up to 75% at the Pharmacy Pagina 10 There is a myth that nutritious diet means no regular food. A healthy nutritious diet consists of proteins, vitamins, and iron and low calorie starchy food. Fruits and vegetables keep a person healthy and help to maintain the minerals and vitamin intake required for the body. At the same time it does not increase the body weight. Sugar and butter can be supplemented. Avoid full cream milk and instead go in for skimmed milk where there is no fat. A balanced nutritious diet and regular exercise helps in leading a life free from sickness. Save up to 75% at the Pharmacy Pagina 11 Chapter 4 How lack of sleep affects your diet John is a medical student. He studies for 18 hours in a day. Since medical science is a vast subject and the requirement to retain what has been studied is essential, John is constantly with his books. This affects his life as he sleeps only for a couple of hours a day. Due to lack of sleep he has no appetite for food. When he is hungry the students’ cafeteria is closed. So he munches on a snack or a pack of stale biscuits for which he has no liking and is too tired to cook for himself. John is not alone in this situation. Most of the students who are at university study hard and sleep less. This affects their body metabolism and they are constantly on cigarettes or chewing gums to keep away the stress. People who are on night shifts at factories though make up their sleep at day time still their diet suffers and they either put on weight or the lack of it. The danger for the body is akin to consuming alcohol. Doctors are worried about this as this is the country’s top rated health problem which the youth face today. Sleep apnea and insomnia are disorders caused due to lack of sleep. Obesity, cancer, heart disease and diabetes are the illnesses that can be caused due to lack of sleep. Not only is the individual bleary eyed or tired he is emotionally stressed out and needs nothing but rest. Without food our body cannot function as humans are like a vehicle that constantly needs gas to run the machine. Due to lack of sleep the hormones that regulate the appetite gets disrupted. One of the nation's leading sleep experts says” Almost all teen-agers, as they reach puberty, become walking zombies because they are getting far too little sleep." The situation is alarming as this is a problem faced by all youngsters today. Adolescent is the period in life when kids need to eat healthy food and take ample rest so that they grow up to be healthy humans. Eating stale food or not eating for long hours kills the appetite and causes health problems. All this affects the mental faculty too. Lack of sleep for long hours can lead to stress that result in anxiety and depression. Many psychological problems are related to lack of sleep and eating disorders. This results in headache and nausea. Even the eyes are affected due to lack of sleep and food. Blurred vision is a common problem faced due to lack of sleep. People who sleep less often end up eating nothing. Such people are prone to stomach ailments and end up having ulcers. Also lack of food causes weakness and low concentration. The mind refuses to function normally. It requires the fuel of food and rest to do its job. Lack of sleep not only affects the diet but the entire life of an individual and the whole nation is worried about it. From the example above you can see how sleeping habits can affect your whole system. You can literally push yourself over the edge and seriously undermine your health. When you fail to take care of your basic nutrition you also set yourself up for eating disorders. Pagina 12 Save up to 75% at the Pharmacy You can get addicted to fast foods and snacks. They energize you for a short period of time and then you are back where you started, feeling lethargic and tired. You reach for another snack or soda to try to give yourself more energy and start a vicious cycle of junk food eating. Sugar is very addictive, the more you eat the more you want to eat and before you know it you are putting on those unwanted pounds, which are so hard to shed Save up to 75% at the Pharmacy Pagina 13 Chapter 5 Kicking the junk food habit Sue is a workingwoman. She has no time to cook food in the morning, as her work place is an hour’s drive from her house. So she buys ready to eat breakfast and lunch for her kids. In the evening she is too tired to cook as she has had a grueling day at work. So a burger or ready made dinner is all she gives her kids. Her kids are so used to junk food that they feel that home cooked meal is bland and uninteresting. Sue is not the only mom doing this. Most of the single moms have no time or energy to cook. That is why the market is flooded with ready to eat stuff. Are these foods healthy? It is very difficult to say as anything artificially flavored and preserved will contain chemicals and preservatives, which is harmful to our health. There is too much fat, salt and sugar, which is more than necessary for our body. Because of junk food, obesity has become a major problem in our country. The government is regulating junk food outlets and taxing them so that the consumption of junk food reduces. Kraft, the world's largest food company, plans to cut advertising directed at children, to shrink its portion sizes, and to eliminate some of its most unhealthy products. Pizzas, colas, burgers, fried chicken and chips are the fast foods that can be eaten in a car or at your office desk or while walking when you are running short of time for a proper lunch. How do you kick this junk food habit? Doctors and nutrition experts say that anything in moderation is okay. Even junk food can be had once in a while. Instead of 3 scoops of ice cream cut it down to one and when the urge to eat potato chips is strong substitute it with popcorn. Even a spoon of butter on popcorn is fine as it is low in fat. Eat salads for lunch and an occasional burger is no harm to anyone. Pack your lunch boxes with interesting food stuff instead of the usual sandwiches. Try to avoid corn flour, sugar and butter. Instead eat whole meal breads and biscuits. When there is a craving for chocolates or fries bite a small carrot, cucumber, French beans, radishes, etc. Replace soda drinks with fruit juices, whole fruit or even plain cold water. Avoid stacking your fridge with sodas and other junk foods that have low nutritional value and are high in fat, sugar, and salt. Keep healthy snacks in your car and home to defeat the urge to stop at fast food joints. Try to cook at least one big meal a week and save your leftovers so you're not compelled to buy takeout for the next few nights. Join the growing Slow Food movement by contacting the local chapter in your area or by attending one of their events. We are literally killing ourselves, and our kids with junk food. Due to our fast paced lifestyles we have become dependent on snacks and fast foods. There is a way to eat in a more healthy way and still have time to do the things we need to do. Here are some time savers that will allow you to eat healthy food without taking time out of your busy schedule. Save up to 75% at the Pharmacy Pagina 14 Ways to save time in cooking: Slow cookers: These are wonderful things to have. You just put in your meat and vegetables etc. set it for 8-10 hours and by the time you are back from work your nutritious meal is ready for you and your family. This hardly takes up much of your precious time and saves you both money and time. You can just come home and eat instead of having to wait in line for the fast food and know deep down that you are really not getting a very nutritious meal. Plus your home cooked meal has less calories and more nutrition for you and your family. Blenders: another great time saver: forget about waiting in line for Macdonald milk shakes. When you can whip up shakes in a minute with your blender! Fruits are quickly prepared and milk just poured in. You can even use artificial sweeteners like Splendor to keep calories in line and low fat yogurt and milk. Food processors: These are wonderful kitchen appliances that will save your time and are simple to use Quick recipes: You can find these small books of quick recipes while waiting in line at the grocery store. The Internet is full of recipes for busy people, as is the library. Now you know how to save time it is just a question of kicking the junk habit. It is important to do this as soon as possible so that your kids do not grow up addicted to junk food and overweight because of it. Replacing junk food and still saving your time: If you must have fast food, try some healthier alternatives to a burger, fries and milk shake. There is a growing trend for healthier foods that is hitting the fast food industry and you can take advantage of it. Subways are a leader in a healthier style of fast food even going so far as to have healthy sides. At home you can substitute junk food like chips, soda and candy for fruits, raw vegetables and water. You can use snacks that have sugar substitutes instead of sugar. So save time and your health by using a few of these tips. Save up to 75% at the Pharmacy Pagina 15 Chapter 6 Water and nutrition Water is odorless, colorless, and has zero calories, but it is the most important element of our lives. Water is indeed the essence of life without it we would not be able to live. Because of the pollution we are experiencing today. Pure water is becoming rare. Usually the best and safest way to consume water is to take steps to improve the water in your home and office. This can easily be done with water filters; portable water distillers and purchasing purified water. Air and water are the two most essential life givers. Without these two there cannot be any life on earth. Water is one of the four important nutrition intakes required for healthy living. Two thirds of our body consists of water. Every part of our body requires water to function normally. Water, carbohydrates, proteins, and fats are taken in right quantities to keep your body at the optimum performance level. There are many uses of water. It helps to transport nutrients and waste products in and out of our body. It is necessary for all digestive, absorption, circulatory, and excretory functions. Not only is water is needed for the utilization of the water-soluble vitamins, it also helps to maintain normal body temperature. It is recommended that you drink at least eight 8-ounce glasses of water each day. It is good to drink water first thing in the morning and before going to bed at night. This helps in bowel movement. Constipation and stomachache are common health problems related to lack of intake of water. Dehydration in summer is another ailment that occurs due to less water in the body. It helps in digesting the food we eat and to wash down the vitamins and nutrients we take everyday. Fluids are the most important nutrient for human beings. Even plants and animals require water for survival. Although water contains no calories and nutrients, it is indispensable for digestion, nutrient absorption and waste-elimination. It also helps regulate circulation, and a host of other biochemical reactions. Due to reduced intake of water you could end up with excess body fat, poor muscle tone, digestive complications, muscle soreness and even water-retention problems. Skin requires water to maintain its healthy shine. By drinking ample water you can be assured of clear and blemish less skin. We can live without food but never without water. We even need water to breathe: our lungs must be moist to take in oxygen and excrete carbon dioxide. It is possible to lose a pint of liquid each day just exhaling. Water is an excellent lubricant to our joints. Pagina 16 Save up to 75% at the Pharmacy When the kidneys remove uric acid and urea, these must be dissolved in water. If there isn't enough water present in our body, then this waste is not removed and may build up as kidney stones. Water also is vital for chemical reactions in digestion and metabolism. It carries nutrients and oxygen to the cells through the blood and helps to cool the body through perspiration. The body works to maintain water balance through mechanisms such as the thirst sensation. When the body requires more water, the brain stimulates the nerve centers to encourage a person to drink in order to replenish the water stores. Health drinks and nutritious beverages also help in water intake daily. By drinking enough water you can drink to your health and happiness. So next time you feel the urge to drink a soda why not drink a cool refreshing glass of water? It will satisfy your thirst better, not add useless calories and misbalance your diet and allow your body to function more efficiently. You can even get water straight from the vending machine ice cold and refreshing! Save up to 75% at the Pharmacy Pagina 17 Part 2 Different Foods Different foods will help different functions in the body. Some foods produce quick energy, like the carbohydrate group. Fiber will help you digest your food, and Proteins assist you to build and maintain muscles. Other foods will build and maintain healthy gums and membranes like vitamin C and other foods like vitamin D will help with building bones and healthy teeth. Chapter 7 Foods that give you energy ‘An apple a day keeps the doctor away’. This is a slogan which is oft repeated to kids so that they eat fruits. We eat food to live. Food gives us energy to go about our daily chores. It is an essential part of out lives. Researchers say that human beings spend almost 60% of their life thinking about food. This shows how important food is to our living. All kinds of food whether it is protein rich or starchy give us energy. Fruits and vegetables are healthy for the body as they are enriched with vitamins and minerals. Foodstuffs give us energy and vitality. There are some foods that will give you more energy than others. These are the cereals and those foods with carbohydrates. The body easily metabolizes this group of foods, so that they release energy when broken down, these whole-wheat cereals and grams give maximum energy to the body. Athletes are especially careful to make use of these foods before a strenuous performance. Protein rich food helps build bones and teeth and keeps calcium deficiency and diseases like osteoporosis at bay. The agricultural department of the government of United States brought a good food guide to healthy living called the ‘Food pyramid’. This guide helps you to eat the right food required for a balanced diet and healthy living. These foods build and maintain muscle and also release energy to the body. The Sun is the original source of all the energy not only for food but also to the entire universe. All of our energy for life comes from food. After we eat our food the digestive system in our stomach helps to break down the food into nutrient molecules. Nutrient molecules then move to all the cells in the body. The process of respiration releases all the energy stored in these molecules. Foods high in fat contain the most energy. We need water and food to survive and food especially to live and grow. Even when we are completely at rest we need energy to breathe and all parts of our body to do their work. Our body needs three kinds of food. They are: foods that help us to live and grow, foods that help us to fight diseases and foods that give us energy. These three varieties of food are called growth foods, energy foods and protection foods. Save up to 75% at the Pharmacy Pagina 18 There are a variety of foods all around the world. Prudent planning of a diet is to eat something from each of the three kinds of foods at every meal. Different ages and sizes of people need different amounts of food. In the normal way junk foods like sugar and sweets are not the ideal foods to be taken to boost your energy. People mistakenly think that when they consume these foods they will get more energy. It is true that these foods and sodas do give a quick burst of energy buy this is usually short lived and you find yourself reaching for another sugar snack or drink to energize you. Before long you find yourself in an endless roller coaster of high energy and low listlessness. This leads to a junk food cycle that is hard to break. In turn this will cause you to put on weight with extra calories and your health will suffer. However there is a time when sugar can and should be taken. . Normally Diabetic people avoid taking sweets. But if the sugar level in the body reduces drastically then the best solution is to take a handful of sugar granules. This will protect you from fainting or slipping into coma. Eating chocolates can help to sharpen the mind. Fruits have natural antioxidant properties. There is a natural detoxification system in our body. Foods that contribute to your toxicity have little or no nutritional value and they are the main culprits for weight gain. Rice, bread, and cereals are all energy giving foods. All starchy food items give energy and help us lead our life healthily. Save up to 75% at the Pharmacy Pagina 19 Chapter 8 Foods that build your body There are a number of foods that build the body in different ways. Protein will build muscles. Calcium and vitamin D will help develop healthy bones and teeth. Other foods will help you maintain and build different parts and systems of the body. The human body is complex mechanism. It consists of different systems. The Skeletal system consists of bones and skeleton which supports the entire body . Calcium is important for the bones. Vitamin D is required to synthesize calcium in the digestive track and process it in accordance with the bodily needs. Calcium can be found in dairy products. People who are lactose intolerant can take alternative foods such as yogurt to meet their calcium requirements. Vitamin D is synthesized from sunlight and can be harnessed with exposure to it. Strong bones are a must to support a healthy body. The muscular system along with the cardio vascular system forms the substance of the body. Muscular development is a must for a healthy body. Foods rich in carbohydrates, which are primarily sugars and starch, must be consumed to build muscle. The requirement of carbohydrates differs for people from different age groups. A growing body can derive carbohydrates from foods such as rice, potatoes, bread and pasta. Fruits, sugarcane and milk are other sources of carbohydrates. In addition to the above systems the body also has digestive, nervous and reproductive systems. Proteins are essential to keep these in a healthy condition. Proteins are also required for building muscle. Meat, fish, eggs, beans and lentils all contain sufficient quantity of proteins. Processed and tinned food such as beef and pork contain fairly large amount of fat in addition to protein. One should be careful not to consume excess of fat. Lean helping of meat and consumption of fresh portions are healthy for the body. Fats also form an essential part of the food. There is a misconception that all fats are bad and should be avoided. Firstly it is impossible to completely do away with fats in your diet . We are genetically programmed to store fat in our body. This is to ensure survival during times of famine when no other food is available. The body burns the fat accumulated in the body and staves off death due to starvation. Fats may also inadvertently enter our body while consuming other protein rich diets. Vitamins in miniscule quantities are required to synthesize food. Deficiency of Vitamine A causes night blindness, Vitamin B in its various forms is essential to process food, Vitamin C and D for synthesizing calcium and Vitamin E to maintain proper blood flow in the body. Minerals like calcium, iron, and sodium are needed for the body. Calcium is necessary for teeth, bones, muscles and nerves; Iron is needed to make the hemoglobin in the blood. Iodine is needed to control growth of the body. Muscles and nerves need sodium, Potassium and Chlorine. Pagina 20 Save up to 75% at the Pharmacy Fiber is not digested, so you can eat as much as you like. It helps in adding bulk to the diet and gives a feeling of fullness. Fiber in the diet helps in proper bowel movement. Save up to 75% at the Pharmacy Pagina 21 Part 3 Diet supplements and different diets With growing trends to live a healthier lifestyle the interest in diet supplements has risen. There are many different forms of diet supplements on the market. Each one is claiming that you will get more energy, look better, feel better etc. Some people in specialized fields like athletes and bodybuilders will require more protein; others are just looking for a supplement for deficiencies in their diet. Whatever your reason it is best to look carefully at the choices available. One of the easiest ways to do this is to look into the various juice supplements on the market. These juices are pleasant tasting and provide vitamins, minerals and antitoxins. Research has proven that many of them do give you more energy and focus during the day. It is wise to consult your doctor and look into these supplements before using them. Save up to 75% at the Pharmacy Pagina 22 Chapter 7 Protein supplements Protein is one of the important food groups and is found in dairy products, meat group, and pulses. It can also be found in whole grain products and eggs. Traces of it are also found in various foods. The average person, eating a healthy diet can usually get enough protein. However there are certain lifestyles that require more. Bodybuilding is the obvious one that comes to mind; athletes and those doing strenuous exercise are another group who would need extra protein. These are the people who would consider taking protein supplements. Protein is one of the most essential nutrients in our body. It has a wide range of physiological functions that are required for achieving finest physical performance. Protein forms the structural basis of muscle tissue and is a major source of energy for the muscle. Proteins are needed by the body to repair the tissues and to build muscles. If the protein intake is low, the body uses proteins for carrying out the routine bodily functions, virtually leaving no proteins left to be used for the purpose of muscle building. Not only that, it also has an adverse effect on your immune system. This gives rise to the need to consume nutritional protein supplement, thus paving way for fastening your bodybuilding program. Bodybuilders gain the most with the intake of proteins for lean bodyweight, so as to ensure that they have taken their minimum protein intake. Bodybuilding protein supplements are made up of amino acids that are basically used in building body muscles. As far as protein supplements are concerned, it is the whey, egg, Soya and casein products that top the charts. Whey protein supplement is just apt for post workout session, because that is the time, when your body needs proteins and whey gets quickly digested. Egg protein is good for health and can be consumed anytime. Soya protein is the best option available to people following vegetarianism. Casein products can be used before going to bed, as they take little longer in digesting. Protein bars are exactly like protein powder in that they are used for the same reason. It is small and easy to carry around in your handbag and munch on it anywhere, anytime. A Pure Protein Bar can be used as a high protein, low carb and low fat meal replacement, a snack, or a way to get protein when you aren't home and can't mix the protein powder. This bar can be eaten every day as a snack. This is very useful for pregnant women. There are some disadvantages in taking a high protein diet. Most nutrition experts due to increased stress placed on the kidneys discourage high protein diets. The high nitrogen load excreted as urea can cause fluid imbalance leading to dehydration. Diets high in protein are often associated with high fat intake and increased risk of heart disease. Large intake of some amino acids can interfere with the Save up to 75% at the Pharmacy Pagina 23 absorption of other amino acids leading to metabolic imbalances. Mild to severe stomach cramping and diarrhea, dehydration, and gout are possible with use of certain amino acid supplements. All these factors are not authenticated and vary from individual to individual according to their metabolism. However these are the basic risks involved with high intake of protein supplements. Do consult a doctor or nutritionist before taking any supplement Save up to 75% at the Pharmacy Pagina 24 Chapter 10 Vitamins and mineral supplements Vitamins and minerals are a vital part of our nutrition, without them we would not be able to function and would suffer severe ailments and even death. Vitamins affect your entire body functions and work either alone or in conjunction with each other. Vitamins form an important part of the diet. Surprisingly, the role of vitamins in growth and health of human body was unknown a few decades back. Sailors suffered from vitamin deficiency and many died during long voyages due to Scurvy and Rickets. A normal well balanced diet contains all the vitamins, which are required to maintain good health. Vegetables, fruits and greens are especially rich in vitamins. Lack of vitamins can cause imbalance in the bodily functions and in extreme cases can also lead to death. Lately, medical reports have suggested that overdose of vitamins in the form of artificial pills and supplements may be more harmful to our health. There are a number of diseases caused by vitamin deficiency. Night Blindness: It is caused by a deficiency of Retinol or Vitamin A. People unaware of their Night Blindness often fall victims to road accidents while driving in the night. The retina of our eyes contains an excess of rods than cones. When there is poor visibility during darkness, the rod cells come into picture. Sometimes loss of side vision is accompanied by night blindness. In extreme cases people may start losing their vision during day time also. Night blindness may also occur at childhood. The rod cells in the retina become insensitive in these cases. Scurvy: Scurvy occurs due to lack of Vitamin C or Ascorbic acid. The early symptoms of this disease are liver spots on the skin. These may be more prominent in the thigh and lower limb. The disease may lead to softening of all mucus membranes and bleeding of the gum which eventually leads to loss of teeth and death due to uncontrolled bleeding. Scurvy was a common ailment among sailors of the last century. This was because they could not carry vegetables and fruits during long voyages. Since Vitamin C is only available through these food items, it leads to its deficiency. Rickets: Rickets is a common disease in third world countries caused by Vitamin D deficiency. Typically children suffering from this disease have bow legs. This is because Vitamin D deficiency leads to softening of bones and the leg is not able to bear the body weight. Lack of Vitamin D inhibits the absorption of Calcium in the stomach. A good dose of Vitamin D is likely to restore the patient to normalcy. Ultraviolet light which can be obtained from sunlight also contains Vitamin D. Exposure to sunlight can also be beneficial. Dark skinned people may need more exposure to sunlight. Fruits, vegetables and green have sufficient quantity of vitamins necessary for the body. Deficiency usually occurs when we are deprived of fresh vegetables in our diet. Vitamin deficiency can also lead to other complications and malfunction of body activities. Since Pagina 25 Save up to 75% at the Pharmacy the amount of vitamins required is miniscule, lack of vitamins in the body is not easily detectable. Due to environmental factors and the way our food is grown and harvested we are getting less vitamins and minerals from our food than we used to. This is putting us at risk for vitamin deficiencies. This necessitates the use of vitamin and mineral supplements. Human body needs nutrients to work efficiently. When these nutrients are not available in daily diet then it needs to be supplemented. These supplements are available in plenty and the country is flooded with mineral and vitamin supplements. Doctors and nutritionists advise patients to take these supplements so that the body is not deprived of the required minerals. Some times body needs more vitamins like during pregnancy. A woman needs to take supplements at that time as the baby in the womb also requires vitamins and minerals to grow. So the mother needs double dose of her regular intake. The most common mineral needed for a pregnant woman is calcium. This helps in the growth of bones and teeth. It is also needed for muscle contraction, blood vessel contraction and expansion, the secretion of hormones and enzymes, and sending messages through the nervous system. A constant level of calcium is maintained in body fluid and tissues so that these vital body processes function efficiently. Milk and milk products like yoghurt and cheese are rich in calcium. Soya is also rich in calcium. The next important mineral is iron. This helps in carrying the oxygen to various parts of cells in our body and also is present in the blood. Low hemoglobin can cause fatigue and anemia. During pregnancy woman need to take iron supplements for the baby to have a healthy growth. Teenage is another phase when a steady supply of vitamins and minerals are required for kids. Foods like cereals, oatmeal, spinach, lentils, raisins, dates are rich in iron. Vitamins are involved in converting food into energy, and they do not add calories. They help in growth, digestion and nerve function of the body. Vitamins are involved in many processes that enable the body to use carbohydrates, fats and proteins for energy and repair. These nutrients are the main components in your teeth and bones, and they serve as building blocks for other cells and enzymes. Minerals also help regulate the balance of fluids in your body and control the movement of nerve impulses. Some minerals also help deliver oxygen to cells and help carry away carbon dioxide. As the word indicates these supplements play a role in your health by complementing your regular diet if you have trouble getting enough nutrients. Vitamin A, D and K also help in maintaining the balance of nutrients in the body. Higher dose of supplements can harm the body. Even for healthy people, supplements may help prevent vitamin and mineral deficiencies when the diet does not provide all necessary nutrients. They can also supply amounts of nutrients larger than the diet can provide. Larger amounts of some nutrients may help prevent future diseases. Save up to 75% at the Pharmacy Pagina 26 Chapter 11 Natural diet One of the simplest and easiest ways to improve your health is by changing to a more natural diet. It is easy to do and will not take any extra time to prepare. In fact even fast foods like subway are providing more healthy and natural foods now. Nature has given us everything in abundance; sunlight, air, water and food. Food has been the main reason for growth and development on earth. All living things need these four essential elements for survival. Natural foods are the vegetables, fruits, roots and bulbs that are grown using sunlight, air and water. These foods are nutritious and do not affect the metabolism of the body. Fresh salads and juices are very good for health as they keep the body cool in summer. Coconut water, which is a natural coolant, contains potassium, which is essential for brain growth. People with neurological problems are advised by doctors to drink coconut water. Fruits like banana help in digestion and can prevent headache caused due to constipation. Two bananas a day certainly ensures that body gets all the nutrients required for healthy living. Vegetables like carrots, cucumber, radish, cabbage and lettuce can be had with sprouts of the pulses as salads for lunch. This meal cleanses your stomach and keeps the body cool and free of ailments. You can add a Soya sauce or mayonnaise to your salad just to satisfy your taste buds. It will not add to your calories. Some say that natural food and organic food are not good for health. This is debatable as nature can never go wrong in providing harmful stuff to humans. Anthropologists are of the opinion that humans are born to be vegetarian/ herbivorous and not to eat meat. When we see a dead animal on the road side are we tempted to snack on them? No. our first reaction is of repulsiveness. Even our teeth are not made to tear animal flesh. Hence nature has made human beings to survive on plants, vegetables, fruits and diary products. Raw fruits and vegetables plus limited quantities of nuts and seeds, are the most natural and healthy foods for humans. Animals do not cook their food. It’s only we humans who cook it. Researchers say that when a potato is cooked hundreds of new molecules are formed; where as a raw potato doesn’t have these new molecules. Eating raw vegetables and fruits washed down with a cool glass of water or juice is ideal for the human body. Pulses and nuts also add protein to our body. Milk gives calcium which is necessary for the bones and teeth. In fact, when you cook, you are creating hundreds of thousands, if not millions of new molecules that the human body considers toxic. One piece of strong evidence that the body considers cooked food toxic is leukocytosis. Leukocytosis is an excessive rise in the white blood cell count when a food is consumed that was heated between 120 and 190 degrees Fahrenheit. Pagina 27 Save up to 75% at the Pharmacy 96% of Americans feel that animals should not be tortured for humans to eat them. There is a trend amongst celebrities to go vegetarian, to save animals from slaughterhouses. The Baywatch babe, Pamela Anderson spoke in favor of saving the chickens from the butcher. Scientists also say that vegetarians have stronger immune system than their meat-eating friends. Healthy vegetarian diets support a lifetime of good health and provide protection against numerous diseases, including our country’s three biggest killers: heart disease, cancer, and strokes. So let’s go green to lead a healthy life. Save up to 75% at the Pharmacy Pagina 28 Chapter 12 South beach diet Dr. Arthur Agatston, a cardiologist from Miami, Florida found this diet recipe for weight loss in a more methodical way. This diet focuses on a healthy balance between carbohydrates and fats -- good carbs and fats. This diet is a sure guarantee for weight loss and tells you why you should avoid certain foods. Dr. Agatston says decreasing the bad carbs will help you metabolize what you eat more effectively and will also improve insulin resistance, leading to weight loss. The South Beach Diet is divided into three different Phases. All three Phases include specific allowable foods, meal plans, and recipes. Highly processed foods like baked goods, sweets, and soft drinks will be offlimits. The first phase, lasts for two weeks and is the strictest of the three. It is when you will limit the most carbs from your daily diet, including fruit, bread, rice, potatoes, pasta, sugar, alcohol, and baked goods. Avoid foods such as sugar, candy, bread, potatoes, fruit, cereals, and grains, which are known as ‘bad carbs’ which help in losing a minimum of 8 to 10 pounds in the first week itself. However most of it that you lose in the first phase is water weight, which was retained in the body. After two weeks of first phase, the second phase begins where fruits and whole grain foods are gradually added. These were avoided in the first phase but find a place now. The dieter is advised to add fruits for one meal in his diet now. The dieter continues to shed weight and then the third phase begins. In the third phase fruits and whole grain foods dominate as the dieter is advised to take three courses of these two food stuffs every day. This guarantees the desired weight loss and the dieter starts enjoying his life with this south beach diet. This diet changes the way an individual eats and encourages to eat vegetables, fruits and whole grain foods. The south beach diet gained in popularity and Kraft, the food manufacturer licensed this diet and used it as trademark for his packaged diet foods. Peers of Dr. Agatston felt that his diet is only for the rich and famous as common American cannot afford to eat the diet prescribed by him. The south beach diet advised dieters to eat breakfast, lunch, dinner and snack twice or thrice between the meals. Low on protein and fat the emphasis was on fresh fruits and vegetables. Low fat and unsaturated oils like olive oil were encouraged. Dr. Agatston theory is heart attacks can be averted with a proper diet and so cardiologists should advise patients to eat the proper diet and avoid the risk of an attack. South beach diet does not stop a person from being active as there is sufficient intake of food and vitamins and minerals necessary for the body. The diet includes cereals for breakfast where maple nut and peanut butter are included. There are also diet pizzas in the south beach diet. For snacks there are oatmeal chocolate Save up to 75% at the Pharmacy Pagina 29 chips, peanut butter cookies and whole-wheat crackers. So keep munching and eating but continue to shed weight and keep in shape. Isn’t that what we all wish for? Save up to 75% at the Pharmacy Pagina 30 Chapter 13 Atkins diet Dr. Robert .C. Atkins had an overweight problem and wanted to shed his weight in the early 60’s so he started doing some research. He read an article in a medical journal about weight reduction and followed the procedure successfully. He then treated more than 10,000 people for weight reduction and then after a decade wrote a book on ‘Dr. Atkins diet revolution’, which fanned the winds of change in America. Low carb diet became the rage and everyone was on Atkins diet to keep trim! He felt that there are two main unrecognized factors for western eating habits. Refined carbohydrates, sugar and fats are the causes of obesity. Dr. Atkins did not agree with the concept of food pyramid and asserted that excessive intake of carbohydrates is the reason for obesity. His diet prescription was very simple; Nutritious diet and exercise. The Ongoing Weight Loss (OWL) phase of Atkins consists of an increase in carbohydrate intake, but remaining at levels where weight loss occurs. Atkins involves the restriction of carbohydrates in order to switch the body's metabolism from burning glucose to burning fat. In this OWL phase the intake of carbohydrate is slowly increased everyday. He assured people of a weight loss of 5kgs per week. His schedule for the diet was 6-8 stalks of asparagus, salad, one cup of cauliflower or one half of avocado. The next week you should follow the carbohydrate ladder Dr Atkins created for this phase and add fresh dairy. The ladder has 9 rungs and should be added in order given. One can skip a rung if one does not intend to include that food group in one's permanent way of eating such as the alcohol rung. The rungs are as follows: Induct acceptable vegetables, Fresh dairy, Nuts, Berries, Alcohol, and Legumes, Other fruits, Starchy vegetables, Grains. Low-carbohydrate diets have been the subject of heated debate in medical circles for three decades. They are still controversial and only recently has any serious research supported some aspects of Atkins' claims, especially for short-term weight-loss. Many celebrities were the clients of Dr. Atkins and these women propagated his diet with the slogan “thin is in”. His low carb diet suited the elite rich but was out of reach for the average middle class. Though his diet had all the necessary ingredients to make anyone loose weight, the affordability factor was missing. He brought out many health foods like sugar free and low carb diets. Research and studies show that people on the high-protein, high-fat, low-carbohydrate Atkins diet lose twice as much weight over six months as those on the standard low-fat diet recommended by most major health organizations. There are lots of controversies surrounding Dr. Atkins diet. His peers ridiculed his prescription for low carb diet and pulled him to face a senate committee for ruining the health of Americans. But this cardiologist was undeterred by criticism and unfazed by flak. His diet has been proved right more than a decade after his death. Save up to 75% at the Pharmacy Pagina 31 Chapter 14 The advantage of Soya in your diet The soybean is easy to grow and can be cultivated in many parts of the world. At first Asia, the Orient and parts of the Middle East only utilized this nutritious bean. However now it is becoming popular in the West and more research is being done to find out exactly how it can help us to improve our health. Soya as a rich source of proteins and its medicinal properties has been hailed as a complete meal. Various studies across the globe have indicated that Soya is beneficial to heath. Though some research has pointed to the detrimental effect of Soya, the health and medical fraternity has endorsed the positive qualities of Soya. Traditionally Soya has been a source of protein and part of the staple diet in Asia. Tofu is a popular form of Soya consumed in Asia. Natural food companies have actively promoted soy consumption in America, the relationship between Soya and its hormone mimicking ability has been a research topic and its beneficial effects have been debated in academic circles. Extensive research is still going on to prove and disprove the qualities of Soya in the diet. Soybeans are a source of complete protein. It contains significant amounts of all the essential amino acids that are essential for the human body because the body cannot synthesize them. Soy’s presence in a vegetarian diet becomes all the more important in terms of affordability; it is one of the cheapest sources of proteins. Soy as a substitute for meat has also been promoted by many environmental agencies since its production consumes far fewer natural resources than the production of meat. Soybeans have the highest levels of phytic acid among all the legumes Phytic acid , an organic acid and mineral chelator present in Soy binds to certain ingested minerals: calcium, magnesium, iron, and especially zinc — in the intestinal tract, and reduces the its assimilation into the body. Dietary mineral chelators help prevent excess minerals from accumulating in the joints, blood vessels, and other parts of the body, which is most common in older persons. Consumption of soy may also reduce the risk of colon cancer, possibly due to the presence of sphingolipids. Soy vegetable oil contains Omega-3 fatty acids which assist the body in many ways. They are particularly effective in reducing blood clots and preventing strokes. Though controversial, the presence of isoflavones in Soya has shown to reduce the risk of some kind of cancers. However there is a raging controversy that these isoflavones are carcinogenic and may be responsible for disrupting the functioning of the growth and reproductive systems of the human body. Soy protein has been known to reduce serum cholesterol levels and therefore favorable for arresting cardiac problems. Soya due to its many favorable qualities has therefore been promoted as a substitute for milk and milk products. For hose suffering from Lactose intolerance, Soya products like Soya milk, Soya cheese and spreads have been developed. Sweeteners along with different flavors have been added to provide the added zing to the Soy products. Save up to 75% at the Pharmacy Pagina 32 Soy products such as the ones indicated are also beneficial to the heart and overall health. Soya contains a high level of polyunsaturated fats and at the same time it contains less saturated fat. Soy foods are an excellent substitute to meat and animal foods which have saturated fat and cholesterol. This would be beneficial to the cardiac system. Save up to 75% at the Pharmacy Pagina 33 Chapter 15 Green tea - a refreshing supplement Green tea is another great import from the Orient. This has been a highly prized drink since ancient times in the East. So much so that there are elaborate tea ceremonies in Japan. At first Green tea was strictly seasonal because it could only be harvested at special times in the tea bush’s growth cycle but now it is being grown in other parts of the world like Australia. This has prolonged its season and allowed it to be sold more cheaply. Now it has become quite the fashion and it is available in almost every grocery store. Not only can it be brewed in its original form but also in flavored varieties. There is a refreshing citrus flavor available as well as the original flavor. After a work out in the gym, or a swim at the pool or when you are in the middle of office work, which is creating lot of tension, the best remedy is to have a cup of tea. And lo! You feel so refreshed and recharged that you can carry on with your other chores. This is the magic of green tea. Coffee is also a stimulant but caffeine is harmful to health if taken in excess. But green tea is good for health and is a great stimulant. Its antioxidant properties help prevent cancer and other dreadful diseases. It increases stamina and metabolism, and helps in burning the calories in the body. This automatically reduces the weight. These qualities make green tea a useful part of any weight-loss program. Dieticians and nutritionists insist that green tea is good for digestion also. For those who do not like to drink tea this is available in pill as well as chewing gum varieties. Taking a green tea pill one a day can make you lose weight and can avoid putting on more calories. Chewing a gum is good for weight loss as well as face exercise. Green tea acts against bacteria and lowers the cholesterol levels in the body. Chinese and Tibetans always used green tea as a medicine for indigestion and other respiratory ailments also. Though there are many medical benefits of green tea it is famous and popular as a weight loss product. The amazing benefits of green tea are it is one of nature's most powerful antioxidants; it increases your energy levels, and also boosts the immune system and improves your metabolism. Last but not the least it controls your weight and makes you feel your best. The life expectancy of a person increases with the intake of green tea. No weight loss program is complete without the intake of green tea. If you don’t like to drink it as a beverage a green tea diet pill can be taken as a supplement to dieting and exercising. By taking a green tea diet pill once or twice a day you can cut down on cravings and increase your stamina, allowing you to breeze through those daily workouts. For those who do not wish to take a pill or chew a gum, an easy way to add green tea to your daily diet is by taking Green Tea Plus, a liquid extract that can be mixed with water or any other beverage. This product has no caffeine or other additives making it safe for Save up to 75% at the Pharmacy Pagina 34 you to drink. Today American market is flooded with green tea supplements and products. Green tea helps you in leading a healthy life-style that keeps you active and feeling great. So, what are you waiting for? Rush to your nearby store and get yourself a packet of green tea and drink to your health. Save up to 75% at the Pharmacy Pagina 35 Part 4 Special needs: Different lifestyles require different adjustments to your diet. For example a pregnant woman will require more vitamins and minerals. An athlete will require more protein for muscle building and carbohydrates for high energy. An infant and children will need to do some adjustments as well. This segment will give you an idea of these special needs. Save up to 75% at the Pharmacy Pagina 36 Chapter 16 Special needs-pregnancy and diet Pregnancy is the most important and memorable times in the life of a woman. A woman feels complete carrying a baby in her womb that is created out of love. This is the time when she should be mentally and physically healthy. Adding weight is welcome during this time. As the baby grows the mother needs to eat for two people. This is the time when she feels hungry most of the time. Eating healthy and nutritious diet is very important for a pregnant woman. Iron and calcium are the most important minerals required during pregnancy. Milk and milk products, nuts, Soya and wheat bran are all good for bone growth for the baby. Spinach, parsley, dried fruits and weeds are rich in iron content that help improve the hemoglobin content in the body. Folic acid is another mineral required for cell division in the baby. Yeast, pulses and dairy products contain folic acid. Fruits and vegetables play an active role during pregnancy. Apples are rich in iron and whenever the mother-to-be is hungry she can munch on one. This way worry about weight gaining is also reduced. A balanced diet with all the nutrients is very essential for a mother-to-be. It is important that your body has the necessary chemical elements, strength and stamina to make it through pregnancy with good health. Poor diet during pregnancy can have lifelong consequences on the physical and mental health of both the mother and child. In western countries there are no elder relative living with the mothers to be to advise them about what to eat and what not to eat. Often these ladies depend upon books and websites where the information is incomplete. Carrying a baby in the womb requires a lot more energy especially in the earlier months when cell division is most intense. The mother is constantly hungry and wanting to eat more. Vegetarians can eat pulses and legumes eaten in combination with whole grains such as rice, wheat, oats, barley, rye, corn, buckwheat etc. Eating high protein foods for lunch will help in digestion easily than eating at night. In the final trimester, calcium is released from the maternal bones to provide for the baby, so increased milk; soya, greens and seaweed are useful. Raspberry leaf tea helps in the last months as it softens up the cervix in preparation for birth as well as stimulates milk production. Craving for a particular food is very common during pregnancy. Ice creams and burgers are sought after at these times. Having a banana or chocolate milkshake is another craving for a sweet tooth. Don’t hesitate to express your craving to your partner or doctor. There is nothing to be ashamed about it. Save up to 75% at the Pharmacy Pagina 37 Acidity is a common problem during pregnancy. Don’t starve or give a gap between your meal times. Eat at regular intervals so that your energy levels are maintained and you don’t feel giddy. A balanced diet keeps the body healthy and the mind happy. Save up to 75% at the Pharmacy Pagina 38 Chapter 17 Special needs-athletes When it comes to the topic of sports nutrition there are many myths and fallacies that float around. They pop up when you least expect them to and puts a spoke into the best laid plans of the hard training the athlete is trying to make some headway. Of all the myths that surface from time to time, the protein myth seems to be the deep rooted allegory. It just won't go away. Who is behind all this is unknown. The conservative nutritional/medical community thinks it is the athletes who perpetuate the myth that they need more protein and the athlete community thinks it is them that is perpetuating the myth that athletes don't need additional protein! This medical/nutritional community is an odd group. They have double standards. Sports nutrition and doctors often have differences and keep blaming each other. The Sports nutritionist feels that these doctors don’t back up their claims for any treatment given. There is no conclusive study that says that protein is harmful for athletes. The high carb, low fat, low protein diet recommendations are alive and are still advised by doctors. The fact is that active people do indeed require far more protein than the couch potato to firm up the hard earned muscle. Athletes achieve peak performance by training and eating a variety of foods. They gain most from the amount of carbohydrates stored in the body. Fat also provides body fuel; use of fat as fuel depends on the duration of the exercise and the condition of the athlete. Exercise may increase the athlete's need for protein. Water is a critical nutrient for athletes. Dehydration can cause muscle cramping and exhaustion. Athletes after finishing an event should replace as much lost fluid as possible by drinking chilled liquids at frequent intervals. Chilled fluids are absorbed faster and help lower body temperature. Electrolyte beverages can be had during exercise if the athlete likes them. Good food, exercise and training make a good athlete succeed. The Olympic associationtraining center has planned the diet for all the sports persons. Each sport requires a different kind of exercise and diet. Not all are the same. Athletes have a diet chart that says breakfast should consist of orange juice, oatmeal, banana, low fat milk, whole-wheat toast and one tablespoon jelly. For lunch and dinner the diet reads; slice of ham, whole wheat bread, French bread, apple juice, strawberry, tomato sauce with mushrooms, Swiss cheese and ice cream. Athletes can have their choice from these. Besides diet a good physical training and mental concentration can enable an athlete to excel in his/her events and put him/her on the track to victory. Save up to 75% at the Pharmacy Pagina 39 Chapter 18 Special needs-body building Bodybuilding is a popular hobby among young men and even some women enjoy this as well. However this is a very specialized field and diet plays a vital role in it. Diet will help build muscle, improve endurance, and keep excess fat off. It is very important for your good health and safety to look into diet carefully when you do bodybuilding. When spring season is nearing you can see many men getting enrolled into a gym or a weight loss program. Women are not far behind. They like to flaunt their well toned body in swimwear and beach wear, so looking good and body building are the focus at this time of the year as summer is round the corner. How do you build your body? Instead of doing a special abdominal exercise or taking a particular fat burner strictly adhere to all aspects of the bodybuilding lifestyle. With exercise you can shed a few kilos of weight but is it good for your health? While shedding weight body looses minerals and nutrients along with it. It is advisable to take vitamins and mineral supplements to balance your metabolism. Eating the right diet can also help with maintaining your mineral balance. Expeller-pressed oil, from high quality seeds has special anti-oxidants that help in shedding weight. Recyclable, nitrogen-flushed light inhibiting bottle protects the oil from oxygen and light. A protein rich diet helps builds muscles and is good for body builders. Exercise, spinning and aerobics are a part of the weight loss program along with balanced diet and good nutrition. Walking a few kilometers a day can also help burn your calories. A brisk walk, with a sumptuous breakfast of proteins, fruits and wheat cereals can help to maintain the nutrition levels in the body. Chicken, fish, pork, and especially beef all contain large amounts of protein. Milk, cheese, yogurt, and other dairy products also contain a good portion of protein. Having these for meals helps you to build your muscle. Not only that proteins help in burning the fat in your body. More the protein more the fat gets burned in the body. This helps in giving you a leaner and well toned look. The next is the low carb diet. One of the key reasons is that eating an 'excess' of protein can, when coupled with a reduced intake of carbohydrate reward you with a powerful fatburning advantage. This 'anti-conventional' eating approach makes your metabolism work for its glucose. Burning your calories by eating more of protein shakes and low intake of carbohydrates would be the ideal way to possessing a great body. • The best and ideal diet would consist of protein shakes 3 times a day for breakfast, snack time and night after dinner. The two meals; lunch and dinner consist of a chicken breast, steak or roast (sirloin), egg whites (6), and broccoli and fresh fruits. No matter how hectic your lifestyle may be, try and find a way to follow this diet year-round. Protein powders, and low-carbohydrate meal replacements, because of their convenience, are especially helpful here Pagina 40 Save up to 75% at the Pharmacy So enjoy showing off those impressive 6 packs and great biceps, but bear in mind that you will need to make diet an integral part of your regime Save up to 75% at the Pharmacy Pagina 41 Chapter 19 Basic nutrition for babies and toddlers When Rebecca had her first child she was bewildered how she would take care of her baby when she didn’t know anything about babies. Her doctor comforted her by saying that women have a basic instinct to mother and intuitively will know when to feed her baby. This comforted Rebecca but she still read many books and searched the web for information. When her baby arrived she was surprised that she knew exactly how to feed her. Nature has gifted women with the power to care for their kids. Even animals and birds take care of their babies by nursing and feeding them. A newborn child is a creature of wonder. Having experienced little of the world outside the womb, he is still wise in the most basic of ways. He instinctively seeks warmth and nurturing from his parents, perhaps smacking his lips, eager to taste what will be provided for him. It’s a wonder how these babies know how to take care of themselves. The basic nutrition a baby needs at birth is mother’s milk. For the first few weeks mothers’ milk and water are the baby’s diet. Mothers’ milk has all the nutrients and anti bodies necessary for the baby to get adjusted to its new environment. There are so many reasons to consider breastfeeding. The bond between a nursing mother and her child is sweet and strong. The first milk, called colostrums, is rich in protein, carbohydrates, and antibodies and will help the baby fight off diseases. A breastfed baby always has his supper ready at the correct temperature and given with a cuddle. A nursing mother gives calories to her child and may find that she sheds her pregnancy pounds more quickly. There is also no danger of infection as the container!!!? Doesn’t need to be sterilized. Many young women lack emotional and educational support for their decision to nurse their babies. A generation ago, their mothers may have been discouraged from nursing for cosmetic reasons or simply because it wasn't done. It is a myth that a woman will lose shape if she breast feeds or her body will sag on breast feeding. These wrong notions keep woman from breast-feeding their babies. A new mother who can not turn to her own relatives for information may give up nursing when faced with engorged breasts, cracked nipples, or has to return to work due to financial compulsions. However now there are trends to a more healthy style of living and breast-feeding is encouraged by most hospitals as soon as the baby is born. The sacred bond of mother and child is nurtured and developed in this way. Of course this is hard on busy Mothers who have to leave home and babies when their infant is only 6-8 weeks old. You can take advantage of a breast pump but not all women are successful with this. It is best to be sure to breast feed your infants before you go to Pagina 42 Save up to 75% at the Pharmacy work and definitely after you come home. It can often be a very relaxing experience at the end of the day. By the time the baby completes three months fresh fruit juices can be introduced. Avoid citrus fruits as this gives colic in babies. Always remember to introduce a new food in the daytime. Even if it doesn’t suit the bay you can rush him to the emergency. By the fourth or fifth month the baby cuts teeth and this is the time for more calcium to be given for the baby. Calcium supplements are necessary at this time. Vegetable soups, prunes and broth are ideal foods for infants. Vitamin supplements along with foods will be the ideal diet for the little ones. Consult your pediatrician before starting any diet. Toddlers with their high energy levels need to eat little and often. This is one of the most active times in a child’s life and they need to eat in a healthy way. This is the age where you can make or break your child’s eating habits. High energy foods are necessary at this age and you will need to give carbohydrates. However be careful which ones you give. Whole grains, like brown bread and rice will be better for your kid than refined foods. This is because they will stay full longer and their digestive system will be functioning better. This can help to lessen the chances of them developing metabolic disorders like diabetes. Sugar can be an energy booster but should be given in moderation. Some children do get affected by sugar and will react by getting too active. There is some controversy on this subject, but I can tell you from experience that this can be a serious problem. Teeth are sensitive at this age and sugar can give rise to decay and weakened gums and teeth. This is proven by the fact that kids in the West used to have much more problems with their teeth than those kids in the eastern countries. This is due to the fact there used to be many more candies and sugar products available in the West. Extra protein rich foods at this age are very necessary as toddlers are in rapid growth stage. This means they need more protein to make sure muscles can grow and that they have enough to develop physically and mentally. Calcium rich foods are important at this age: milk or better still yogurt, should be encouraged at this age. Milk shakes are easy and quick to prepare and will ensure your toddler gets a healthy snack, providing him with a little carbohydrate, vitamins, minerals and protein. Many toddlers love finger foods and hamburgers, fries, and pizza are tempting at this age. Try to moderate fast foods and encourage healthier choices. This is the age where kids eat more snacks and it is important to substitute chips, candy and sodas for fruits, vegetables and just plain water. Good or bad eating habits are formed at this age and can develop into a lifetime of good eating. Pagina 43 Save up to 75% at the Pharmacy Chapter 20 The importance of diet for our kids Today’s children are the citizens of tomorrow. So it’s very important that kids maintain their health and remain in great shape. It helps them to grow physically and mentally too. Obesity is a common problem among our kids, as American children eat a lot of junk food. Colas and burgers, which are high on fat and carbohydrates, add the weight and kids who are normally healthy become obese. Kids do not need to diet in any way. Unlike adults, kids are still growing and developing. During this time, they need a variety of healthy foods to enable body growth. Some kids are overweight, but even overweight kids often can improve their health simply by eating nutritious foods and being more active. Being overweight can cause health problems, but kids may hurt their health even more by doing something drastic, like skipping meals or deciding to eat only vegetables. This kind of dieting is not required for kids. Kids, who need to lose some weight, should do it with the doctor's help. They may also visit a dietitian who can explain how to reduce calories safely while still getting all the necessary nutrients. There is a crazy diet that usually promises quick weight loss, but these are quite risky in kids. Some dangerous diets cut out entire categories of foods or require the person to eat just one thing, such as cabbage soup. These diets are not good for kids and are harmful to the body. The best way to reduce weight is from eating a balanced diet and getting plenty of physical activity. Kids have a lot of choices when it comes to activity and exercise. Some like to play on sports teams or dance in troupes. Others may prefer to be more casual, riding their bikes or shooting hoops at the park. Just helping your parents rake leaves or mowing the lawn or cleaning the house is a kind of exercise, though not as much fun as something like swimming! Avoid just sitting and watching TV or playing computer games. Kids can also try to eat a variety of healthy foods. A balanced diet doesn’t mean that you eat the same thing every day. Eat a mix of foods from different food groups like fruits and vegetables, milk and dairy products, meat, nuts, and other protein-rich foods, grains, especially whole-grain foods, such as whole-grain breads and cereals. This kind of diet helps your body by giving it the right nutrients. Everyone wants to know how much he or she should eat to stay healthy. There is no general limit as each individual is different from the other. So the diet has to be personalized suiting your taste, lifestyle and body metabolism. Remember that what you feed your kid today will make him either a healthy or obese adult of tomorrow. There are many ways that your kid can get into a healthy lifestyle but above all they learn by example. You will need to discipline yourself as well. Take your Save up to 75% at the Pharmacy Pagina 44 child with you for exercise and they will learn to enjoy it. Adjust your diet and your kid will follow your pattern, young children learn by example and who is better to teach them than you. Save up to 75% at the Pharmacy Pagina 45 Chapter 21: Teenagers and diet. Teenagers are notoriously hard to feed. They have tremendous peer pressure to be thin and look beautiful. They compare themselves to the stars and try to emulate these role models. Sometimes the celebrities have serious eating problems themselves and your teenager is in danger of having these eating disorders, if they follow their lifestyle and habits. It is important to stay close to your teen, although this can be quite hard at this rebellious age. Stress and peer pressure play vital roles in disrupting diet at this age. Inconsistent eating habits are common also, giving rise to poor eating habits. Teens will try anything at this age and will be especially influenced by their peers. It is not wise to insist on foods at this time as this will only serve to make your teen do the opposite. It is often good just to offer alternatives and encourage good eating habits by example at home. Healthy foods like fruits and vegetables can also be part of a weight reduction and maintenance diet. It is important to educate your kids at an early age about the importance of a healthy diet so that you will have fewer problems when they are teens. Teenagers are notoriously fussy at this age and will sometimes go on outrageous diets in order to look good. It is important to keep an eye on this as these diets and diet pills can be very dangerous to your kid’s mental and physical well being. It is very hard to get them to listen when all their friends are encouraging them to try these things. However it is important to educate your kid when they are young about good eating habits and what foods will really make them look beautiful and keep them in good shape. If they know about these things early on they will find it easier to resist temptations when they are teenagers. This experimental phase does not have to be a disaster if you are aware of it and have educated your kid, about basic nutrition and good eating habits. Save up to 75% at the Pharmacy Pagina 46 Chapter 22 Diet over 50 As you reach the age of 50, and above, you will find a number of changes occur in your body. One of them is the slowing of your metabolism. This usually gives rise to the proverbial “middle age spread.” Slowing of metabolism will usually occur after menopause, as much of this will be due to hormone changes. It is important to understand the root cause of possible weight gain at this age in order to combat it. Once you understand this you will be able to adjust your diet accordingly. Try to reduce highenergy foods like carbohydrates and increase protein rich foods to replace them. Fruits should be taken in moderation, because of the sugars in them, but vegetables are low in calories and high in minerals and vitamins, which you need more than ever at this age. Whole grains instead of refined foods will add fiber and improve digestion, which tends to also weaken at this age. This will counteract many digestive disorders that occur at this age. Other problems can also surface at this age and especially as you advance in years. The body is like a well-oiled machine and will not function as well as a 20 or 30 year old. The heart tends to get weakened and you need to take special care of this vital organ. Firstly try to eat a healthy natural diet. Try to cut out useless foods such as chips candy and soda. These will just produce empty calories that can do more harm than good. Try to reduce your salt intake and do not live on TV dinners and fast foods. When you want quick meals you can take advantage of the technology of the day, slow cookers and time saving kitchen appliances. It is surprising how quickly food can be prepared these days and the amount of quick recipes on the market. Salt at this age can give rise to high blood pressure, which is a major factor in heart disease and stroke. You should also watch your cholesterol intake and can include Omega 3 eggs. These are organic eggs with omega 3 that counteracts the manufacture of cholesterol. Cutting down your sugar will also help your digestive system to function better and control your weight. It will also help to prevent Diabetes 2, a form of diabetes that is common in this age. Antitoxins are an important part of your diet at any age but even more so as your body starts to age. They can be found in many vegetables and fruits. They are also found in seafood. Examples of vegetables include the ever-popular tomato, plus many cold season crops like broccoli, cabbage, spinach and beets. Apples, melons, plums and berries also have a good amount of antitoxins. Oils like sunflower and safflower oil are also good sources of antitoxins. Save up to 75% at the Pharmacy Pagina 47 Antitoxins get rid of free radicals that are produced by the liver when metabolism occurs. These free radicals can be quite dangerous to the body as they deteriorate cells and increase the aging process. So when you get to those middle years remember to understand that even if you are not “a spring chicken” any longer you can still retain your health and vitality by just taking a little care of your diet. Save up to 75% at the Pharmacy Pagina 48 Part 5 Tips To Help With Weight Problems Chapter 23 Battling obesity-simple tips to take control of your eating habits Obesity is the national disease of America. Health authorities and government are equally concerned about the spread of this epidemic. According to some estimates more than 30 percent of the American population is obese. Obesity leads to a poor quality of like and is directly linked to diabetes, high blood pressure and cardiac problems. This puts enormous pressure on the health facilities and effects overall efficiency of manpower. But obesity can be controlled with some very basic changes n the diet and lifestyles. The first mistake we all make is assuming that weight can be lost by mere diet alone. Numerous studies have shown that a combination of diet and moderate exercise is required to reduce and maintain weight. Compared to western societies where a sedentary lifestyle contributes to overweight, people in the third world rarely suffer from obesity. The observations lead to obvious conclusions. The first and foremost step in reducing weight is to cut down on junk food. Unabashed consumption of processed food, which is devoid of fiber, is one of the reasons for obesity. It is advisable to control ones urge to thrust down junk food. Second, it is necessary to avoid eating fatty and oily substances. These foods directly settle in our body as fat and are hard to get rid of. We often hear complaints of perpetual hunger from people on a drastic diet control. A crash course in weight reduction is certain to crash. It is necessary to plan your dietary food intake throughout the day and ensure that there is an adequate consumption of necessary ingredients. A feeling of taking a quick bite is inevitable by those who are used to binging. This can be avoided by planning small meals at regular intervals. Fiber rich food, which doesn’t contribute to the weight, should form a major portion of the diet. This would also give a feeling of being filled. Frequent intake of water will not only ensure a healthy metabolism but also contribute to fullness of the stomach. Small meals at regular intervals would also control your blood sugar level in case you are suffering from Diabetes. Take plenty of green salads and fruits along with your meals. Fiber would help in regular motions and give you a feeling of well being. It has been noticed that after a rigorous regime of weight loss, many people fall back into the trap of obesity. One has to guard against such a happening. The best way to suppress this urge is to indulge in tiny bits of gourmet pleasures every now and then. Limit your intake to a small cup of ice cream if you feel an irresistible urge to do so. This will satisfy Save up to 75% at the Pharmacy Pagina 49 your tongue and not contribute in any significant way to your weight. An extra bit of exercise would go a long way in maintaining your slim body sans excess weight. Patches to control your urges: this is a way to control cravings for sweets that is a common problem in dieting. Their effectiveness is based on the fact that if you continuously smell sweet you are not going to crave it. There are some who say this really works and have used these patches with success. They are simply small patches you can wear around your wrist and every time you have an urge to grab something sweet you just tale a good hard sniff at your sweet smelling patch and you feel satisfied. Maybe you are thinking this is too good to be true. Maybe not because I am sure that you have spent some time cooking for a dinner party and then found that by the time you finish you are not that hungry, the fact that you have been around the food and smelling it for a number of hours has produced this natural appetite suppression in you. So think about these small patches if you really have a problem with cravings and you may find they are the means that will keep you from cheating and giving up on your diet. Save up to 75% at the Pharmacy Pagina 50 Chapter 24 Using sugar substitutes John has a sweet tooth. He loves eating chocolates and ice creams and will not miss the desert spread on his dinner table. John is diabetic. People like John don’t have to bother about their weight or diabetic condition because sugar substitutes are available in the market today. These have no glucose and digests easily also. What are sugar substitutes? These are chemicals that offer the sweetness of sugar without the calories. They are much sweeter than sugar and take a much smaller quantity of them to create the same sweetness. Therefore, products made with sugar substitutes have a lower calorie count than those made with sugar. Sugar substitutes are often used as part of a weight-loss plan or as a means to control weight gain. People with diabetes may use sugar substitutes to make food taste sweet without raising blood sugar levels. But keep in mind that if you do have diabetes still a sugar-free yogurt, can affect your blood sugar level due to other carbohydrates or protein in the food. In addition, some foods labeled "sugar-free" — such as sugar-free cookies and chocolates — may contain sweeteners such as sorbitol or mannitol that contain calories and can affect your blood sugar level. Some sugar-free products may also contain flour, which will raise blood sugar levels. These sugar substitutes have always been a source of gossip for the news papers and internet about their side effects. But there is no scientific conclusion or evidence that these sugar substitutes are harmful. The most common sugar substitutes are Acesulfame Potassium, Sucralose, stevia, Saccharin, and Aspartame. Sorbitol is a natural sugar supplement which is found in fruits, vegetables and berries. Today it is a fad to eat low calorie diet and sugar supplements. Hence the food manufacturing industry is cashing in on the rage. Corn syrup was introduced by the industry as a low-cost alternative to sugar. The market today is flooded with these diets and foods. Sugar substitutes are not only for diabetic people but also for calorie conscious people also. Some dieticians include sugar supplements in their weight loss diet for their clients. Women who have diabetes during pregnancy can go in for supplements as this will help to maintain the glucose and fructose level for the fetus to grow. Studies have shown that newborn babies improve in weight with sorbitol supplements. Researchers feel that Glucotor, another sugar supplement when combined with healthy dietary and lifestyle changes, can significantly accelerate the reversal of type 2 diabetes. With this most people can ultimately eliminate any need for insulin whatsoever, and return to a relatively normal lifestyle, free of blood sugar testing strips and insulin needles. Pagina 51 Save up to 75% at the Pharmacy A new sugar substitute has taken the world of diet and health by storm and has become the leader in sugar replacement. Splendor is actually a sugar derivative and has the sweetness of sugar with none of the calories. This is now found in many diet drinks including diet cola. Many people are switching to this sugar substitute because it supposedly has fewer side effects on your system. It is sold in small packets for adding to beverages like tea and coffee or larger bags for cooking. Estevia is a substitute that is usually found mostly in health food stores. This is a natural substance from the plant bearing the same name. It is sweet with no calories and is easy to grow. In fact it can grow in more climates than sugar cane. This makes it a future rival for the sugar cane industry. So simply enjoy life by eating sweets with sugar supplements and satisfy your taste buds that crave for them. Save up to 75% at the Pharmacy Pagina 52 Chapter 25 Eating at regular times The importance of eating little and often to speed your metabolism is the best way to keep fit. This is what doctors and nutritionists all around the world are advising. Body is a delicate instrument that needs careful handling. Abusing it by eating irregularly deprives the body of nutrients that it requires to run on. In the name of diet many people punish themselves and deprive their body of food. How often should I eat? Can I have 3 meals or 6 small meals? Is it o.k to snack between meals? By not eating can I maintain my weight? These are questions often asked by patients and people who wish to reduce weight. American population is concerned with obesity, as that is a growing problem especially among children. Being fat is not being healthy. Healthy living has nothing to do with being fat or thin. In the name of diet many girls stop eating and munch a couple of nuts throughout the day. This is not good for the body. Anorexia and bulimia are some of the eating disorders caused due to irregular eating and figure conscious people. It is rumored that famous models and actresses just munch on a few raisins to look slim and beautiful. A thin figure need not necessarily mean beauty. Doctors are of the opinion that avoiding sugar and fatty foods is enough to keep a normal person trim and in shape. Eating small meals at regular intervals is good for the system. This helps in balancing the metabolism and burning of calories. Instead of eating only two meals a day when the body is starved of nutrients for a long spell fatigue and restlessness set in. This slows down the growth process and can cause stomach ulcers due to the stomach being empty for a long time. Adequate blood glucose levels are essential for us to feel energized, and to maintain adequate serotonin levels which in turn help us to feel "okay." For many of us, when our blood sugar drops, we feel tired and exhausted. This is called as the "blood sugar blues" by some nutritionists. Sad, anxious, indecisive and moody are all the symptoms of hunger, when the stomach is empty and the energy levels are low. By eating smaller portions of food at regular intervals hunger is less in between meals and body is also not deprived. When people only eat, two large meals per day, their bodies go into a starvation mode and try to hold on to calories. By eating every three to four hours you keep your body from storing calories because your body has a steady supply of food to use for energy. Our body metabolism is like a wood burning fire. If you don’t stoke the fire and add wood at regular intervals, it goes out. The same is true with your body. With a steady intake of nutritious food at regular intervals your body metabolism is steady and elevated, blood sugar is stable, and your body operates at maximum efficiency. So get ready to eat at regular intervals and lead a happy and healthy life Pagina 53 Save up to 75% at the Pharmacy Conclusion Learning about basic nutrition can turn your life around and improve your mental and physical health and vitality. You will feel better and be able to do more. You will not be wasting time and money on junk food snacks and you will definitely improve your self-esteem. You can create a better social life as you will be feeling less tired and worn out. Your whole physical and mental outlook will improve as you get less stress and tension. Not only you but also your family and those you care for will all benefit from knowing all the facts about nutrition and good eating habits. Good nutrition does not take time to learn and certainly does not take any extra time to practice. So go ahead and give yourself a new lease on life. You will be thankful that you took a little time to plan ahead and improve your health. Food is the mainstay of our lives but abuse of food can be the means of early death. Do not just read this book but act on it. Do not procrastinate and just put it off as another thing to do. Remember it is your life and you can change it. Not next month, next week or even tomorrow, but today itself! I hope you have enjoyed this book and above all are now ready to take action. You owe it to yourself to get off the treadmill and start to enjoy the healthy lifestyle you deserve by simply eating better. Save up to 75% at the Pharmacy Pagina 54