Diets Archives - Optimal Nutrition Protocol

Diets, Fitness, Health, Nutritionist Talk

Are you familiar with your macros and micros?

Our body requires sufficient nutrition for survival, as it also helps in body function and staying healthy in general. Food is the primary source of our daily nutrient requirements followed by supplements that help to boost the nutritional level of our body.

As seen in the previous article, food, nutrition and, nutrients are three different entities that are interrelated but not the same.

Food is the primary source of energy while nutrients are part of the food that nourishes us.

Then what does nutrition imply?

Nutrition represents the entire process by which we get our required energy and nutrients from food.

Once we understand this basic difference between food and nutrition, the next step is to know about our macros and micros.

Macros and micros are short forms of macronutrients and micronutrients. The nutrients in food are divided into macros and micros based on the amount required by the body.

In this article, we will talk in detail about macros, micros their functions, types and deficiency.

MACRONUTRIENTS

As the name implies macronutrients are required by our body in large quantities. These nutritive components are needed by our body to maintain energy and structure.

Our body cannot synthesize macronutrients and hence they must be obtained through diet. It is also crucial to note that a healthy diet never excludes or limits the intake of any macronutrient.

There are three main macronutrients and they are equally important for our body to function properly.

They are as follows:

Carbohydrates

Protein

Fat

CARBOHYDRATES

Carbohydrates or carbs are the body’s primary energy source. It is also involved in providing energy to the central nervous system i.e our brains. Carbohydrates are broken down by our body into glucose or sugar molecules, which act as an energy source. Carbon, hydrogen and oxygen are the three elements that make carbohydrates.

Around 60% of our calorie requirement per day should be fulfilled by carbohydrates. They are present in both healthy and unhealthy food. Therefore, it is important to make sure that our carbohydrate requirement is fulfilled by healthy food sources.

Carbohydrates are further classified as-

Starches

Fibre

Sugars

Starches are complex in nature and have intact fibres. On the other hand, Fibres are also complex carbohydrates and are mostly present in plant-based foods. These help in digestion

Of the three types, sugars are simple carbohydrates that can easily be broken down and absorbed by the body.

Some of the best sources of carbs include Rice, Wheat, Millets, Fruits, etc…

The most commonly asked question is about sugar cravings.

We often feel the urge to snack on sugary foods. But do we crave sugar or sweet-tasting food?

Here’s a simple test to find out.

Keep a bowl of sugar and try eating it fully.

Not able to finish the bowl?

Then you are not craving sugars but looking for hyper-palatable foods to comfort yourself.

PROTEIN

Protein intake is very important as it is required by all the cells in our body to function properly.

It plays a vital role in tissue structure, hormones, metabolism, and transport systems.

It is also involved with enzymes that regulate metabolism and balance the acid/base environment of the body.

Proteins are made of amino acids and are found throughout the body. They make up many enzymes, haemoglobin, and antibodies. Amino acids are the building blocks of protein which are classified as essential and non-essential.

The protein requirement for each individual will vary depending on their age, medical condition, health goal, etc… On average 25% of the calorie requirement must be fulfilled by the protein intake.

Some sources of protein are eggs, meat, poultry, legumes (sprouted), paneer, tofu, soy, fish, and seafood.

Now as we understand the importance of proteins, it is also crucial to address the common perception that eating too much protein might cause kidney problem

Eating the required amount of protein won’t cause any harm when consumed within the required limits.

You need to be cautious about protein intake only when kidney function is already affected.

FAT

Fats from food provide the body with energy and help in other functions like insulating organs and making up the cell membrane.

It is also involved in the absorption and transportation of fat-soluble vitamins. Other functions of the fat include brain and nerve function, and hormone balance.

About 15% of daily calories should be from fat intake. It should also be noted that the fat type and source are important to prevent adverse health effects.

Fat, in general, is classified into :

Saturated fat

Unsaturated fat – MUFA, PUFA, Omega 3, and Omega 6

Trans fat

Saturated fats are solid at room temperature due to their chemical structure. They tend to be high in cholesterol, hence consuming foods rich in saturated fats tends to cause more diseases.

On the other hand, unsaturated fat such as Monosaturated fat and Polysaturated fat is known as healthy fats. They help to control cholesterol at healthy levels.

It is always better to balance out saturated fats with other types of fats such as MUFA and PUFA.

Trans fat comes from industrial fat processing where saturated or unsaturated fats are processed by adding hydrogen ions to them.

Trans fats are also solid at room temperature.

The process of adding hydrogen ions is known as hydrogenation and they extend the shelf life of the product.

Good sources of fat include nuts and seeds, fatty fish, oil, butter, and ghee.

One of the most common thoughts that comes to our mind when we talk about fat is that it may increase our weight.

In reality, though fat contains more calories when compared to protein and carbohydrates it doesn’t mean that you will gain weight. Weight gain occurs only when there’s a calorie surplus. Fats in fact slow down digestion and help to make us feel satiety.

Excess calories from carbohydrates and protein can also be stored in our body as fat, increasing our overall weight.

Thus, the key to a healthy meal plan is having a balanced diet.

MICRONUTRIENTS

Micronutrients are required by our body in small quantities and but still, they cater to various important body functions.

Therefore, their deficiency can cause serious effects.

The term micronutrient encompasses both vitamins and minerals. It can also be classified as essential and non-essential micronutrients based on the ability of the body to produce them. It is estimated that around 30 vitamins and minerals cannot be synthesized by our body. And hence, they have to be made available through food intake or supplements.

VITAMINS:

In general, vitamins can be categorized as essential nutrients as most of them can’t be synthesized by our body and even if they are produced, the quantity is not sufficient.

Heat, acid or air can degrade vitamins as they are organic compounds produced by plants and animals.

It offers a wide range of health benefits such as boosting the immune system, aiding brain and nervous system functioning etc.

Based on solubility, vitamins are further classified as Fat-soluble and Water-soluble vitamins.

Fat-soluble vitamin

They are predominantly found in high-fat foods and are also better absorbed into the bloodstream when consumed with fat.

Fat-soluble vitamins include-

– Vitamin A

– Vitamin D

– Vitamin E

– Vitamin k

Water soluble Vitamins

Water soluble vitamins are cannot be easily stored by the body as they dissolve in water upon entering the body.

Since they are not stored in our bodies, we have to get them regularly through diet.

Water-soluble vitamins include-

– Vitamin B1 – Thiamine

– Vitamin B2 – Riboflavin

– Vitamin B3 – Niacin

– Vitamin B5 – pantothenic acid

– Vitamin B6 – pyridoxine

– Vitamin B7 – Biotin

– Vitamin B9 – Folate

– Vitamin B12 – cobalamin

– Vitamin C

The major food source of vitamins is fruits and vegetables.

MINERALS:

Minerals are inorganic compounds from the earth that are required for optimal body functions.

It helps in strengthening bones, preventing tooth decay, carrying oxygen, and supporting the immune system.

Minerals are classified based on the quantity required by the body as major minerals and trace minerals.

Major minerals:

– Magnesium

– calcium

– phosphorus

– sulfur

– sodium

– potassium

– chloride

Trace minerals:

– Iron

– Selenium

– Zinc

– Manganese

– Chromium

– Copper

– Iodine

– Fluoride

– Molybdenum

Sources: Fruits, vegetables, nuts, milk and dairy products, Fortified foods, egg yolk.

We can see from an overview of macronutrients and micronutrients that micronutrient deficiency is more common.

Let us see in detail the common micronutrient deficiency –

Vitamin D

Vitamin B12

Iron

Iodine

Calcium

VITAMIN D:

It is one of the important fat-soluble vitamins that is needed for maintaining serum calcium levels and for bone density.

Vitamin D must be obtained from the sun, but it is evident from research that we don’t get enough from the sun.

We can get vitamin D from food sources such as egg yolk, mushrooms, dairy products, and fortified dairy products. But they are not sufficient so it’s always better to consume a supplement.

Deficiency:

Deficiency of vitamin D mostly leads to low bone density and can also lead to osteoporosis in adults

What causes Vitamin D deficiency?

When we don’t get enough vitamin D from food or the sun, our body cannot convert vitamin D into its active form.

Who is at risk?

People with malabsorption syndrome ( Crohn’s disease )

People with chronic kidney disease (where kidney won’t be able to convert vitamin D)

People with hyperparathyroidism ( where the body’s calcium levels are controlled by too much thyroid hormone)

How to prevent it?

You can combat vitamin D deficiency by taking supplements

What is the best time to get vitamin D from the sun?

The best time to get vitamin D from the sun is morning 10:00 am to 3:00 pm.

It is said that ultraviolet rays are intense during this time and our body can more efficiently make vitamin D

UV rays from the sun are classified based on their wavelengths as UVA, UVB, and UVC. UVB rays are responsible for producing the active form of Vitamin D in our bodies.

Additionally, it only takes a small amount of UV rays for our bodies to produce vitamin D. Therefore, we don’t have to expose ourselves to the sun for a long period. Excessive UV exposure will only damage our skin.

VITAMIN B12:

Vitamin B12 also known as cobalamin is a water-soluble vitamin that can be stored in our liver and can be used in the later stage of life when we absorb less vitamin B12.

Source: fish, shellfish, dairy products, nutritional yeast

Function:

To form and maintain a healthy nervous system

Deficiency:

Leads to neurological problems – poor memory, dementia, psychosis

Megaloblastic anaemia / pernicious anaemia (reduction in healthy RBC)

Depression

Loss of appetite and weight loss

Who is at risk?

Since B12 is mostly obtained from animal sources, vegetarians and vegans are at risk for vitamin B12 deficiency.

Older persons (who cannot absorb enough B12 from food)

Malabsorption syndrome

Symptoms:

Tingling sensation in feet

Muscle weakness and numbness

Weakness and fatigue

Irregular heart rate

How to prevent it?

You can either choose to have vitamin B12 shots (injection) or can have supplements.

CALCIUM:

Calcium is the most abundant mineral found in our body and is associated with our bone health.

It is also linked with parathyroid hormone, vitamin D, and calcitonin.

Functions:

Formation of bones and teeth

Linked with bone cell formation and destruction

Muscle contraction

Transmitting nerve impulses

Sources:

Green leafy vegetables

Nuts and seeds

Fish

Calcium-fortified foods

Symptoms:

Muscle aches

Numbness and tingling sensation in hands and feet

Low bone density (bones get fractured easily)

Confusions, memory loss

Who is at risk?

Malnutrition and malabsorption

Certain genetic factors

Women at the menopausal stage

Those who have less vitamin D levels

How to prevent it?

Add more calcium-rich foods to the diet

Take calcium supplements.

IRON:

Iron forms an essential part of proteins and enzymes. Thus, it takes part in many vital functions of the body such as aiding muscles to store and use oxygen.

Sources:

Dietary iron can be classified into heme and non-heme iron where heme iron comes from animal sources and non-heme iron comes from plant sources

Heme Iron:

Fish

Organ meats

Red meat

Non-heme Iron:

Raisins

Prunes

Pumpkin seeds, sesame seeds

Dark green leafy vegetables

Beans and legumes

Function:

Formation of red blood cells

Oxygen transport

Produces anaerobic energy

Makes up proteins and enzymes

Deficiency:

Iron deficiency is the most common worldwide

Iron deficiency anaemia is a condition in which our blood lacks healthy red blood cells.

Symptoms:

Brittle nails

Less immunity

Extreme fatigue

Weakness

Pale skin

Unusual cravings for the non-nutritive substance

Poor appetite

Who is at risk?

Women (due to blood loss during menstruation)

Vegans and vegetarians

People who have vitamin A deficiency can intensify iron deficiency

How to prevent it?

Include more iron-rich foods

To maximize iron absorption by including vitamin C-rich foods

Iron supplement

IODINE:

Iodine is an important mineral for normal thyroid function. In case of deficiency, it leads to enlargement of the thyroid gland and our body cannot make enough thyroid hormone.

Function:

Formation of thyroid hormones (T3 and T4)

Source:

Iodised salt

Eggs

Saltwater fish and seafood

Symptoms:

Swelling in neck

Unexpected Weight gain

Fatigue and weakness

Hair loss

Dry flaky skin

Impaired growth and development

How to prevent it?

Since the RDA for iodine is very less including iodized salt on a regular basis might help.

MICRONUTRIENTS THAT COMPLEMENT EACH OTHER:

In this section, we have listed a few micronutrients that work best when taken together.

Iron and vitamin C

Vitamin C enhances the absorption of iron from non-heme sources (plant sources) by our body.

Vitamin D and calcium

Vitamin D and calcium are important for bone strength and work together to protect our bones wherein vitamin d is important for calcium absorption in our body.

So even if we take enough calcium from foods it might not be used properly if we have vitamin D deficiency.

Vitamin K and calcium

Too much vitamin K can lead to deposits of calcium in our arteries.

New research findings show that vitamin K is a regulator of calcium and is important for calcium deposition in bones

Vitamin B12 and folate

Folic acid and B12 work closely in making RBC which in turn helps with the proper functioning of the body.

MICRONUTRIENTS THAT WORK OPPOSITE:

The following combination of micronutrients is not supposed to be taken together for the following reasons-

Zinc and copper

Too much zinc can lead to copper deficiency by reducing the absorption of copper in our intestines.

Zinc, calcium, and iron

Excessive Zinc and calcium will inhibit iron absorption. In turn, excessive iron and calcium can also reduce zinc absorption.

Now, let’s bust some myths revolving around macro and micronutrients.

Myth: Eliminate carbohydrates from your diet to lose weight.

Fact: Eliminating carbs might initially show you results since you will be losing your water weight and not your body fat. In the long run, this type of diet is not sustainable as carbohydrates are the primary source of energy for the body.

Myth: Are you vegan or vegetarian? Then you are not getting enough proteins.

Fact: It’s true that plant-based sources have incomplete proteins. But when you take a balanced diet, your body will get the nine essential amino acids, even if it’s a plant-based diet. Therefore, it’s not true that if you are vegan or vegetarian you don’t get enough proteins.

Myth: Your body doesn’t need fat

Fact: Many are skeptical about fat intake as it might lead to weight gain. But one must know the difference between good and bad fat. Good fats are required by the body to perform various vital functions, for example, our brain requires good fat sources for energy.

Myth: Vitamin overdose is not possible.

Fact: It’s possible to overdose on vitamins, especially when you are taking supplements as well as fortified foods or if you are taking supplements for a very long time. Hence, it’s essential to take supplements under the guidance of a nutritionist/physician and track your vitamin intake.

Diets, Fitness, Health

Are you starting a diet? You can better understand nutrition by knowing these differences.

If you are someone looking for a nutritionist’s guidance and find yourself encountering terms you don’t understand, you have come to the right place.

The nutritionist might tell you many things in Greek and Latin and you might be confused. It is true that some of our clients feel the same way when we suggest they take supplements to combat deficiencies. When we explain to them that they aren’t allergic but intolerant, they seem to get a tad confused. It is also possible that some people have a misconception about processed foods.

By understanding the most commonly used terminologies and their differences, you will be better able to understand what you eat and what your nutritionist recommends.

NUTRIENT VS FOOD

Most of us confuse the terms nutrient and nutrition. The term nutrition encompasses the term nutrient.

Nutrients – are substances that are required for the nourishment of organisms while

Nutrition – is the entire process by which organisms obtain energy and nutrients from food.

We might also think food and nutrients are the same.

Food is the source of energy that helps our body to function properly and stay alive.

Nutrients are a part of food, which are used and metabolized by our body cells to provide energy.

Example: Fruit is your food and the vitamins and minerals in it are the nutrients.

Recipe – Smoothie is the food, the carbs, vitamins, minerals, protein, and fat we get from the ingredients are the nutrients.

ALLERGY VS INTOLERANCE

It is possible to experience adverse reactions after eating certain foods.

These reactions can be categorized as immunologic (allergic) and non-immunologic (intolerance).

Many people mistake food intolerance for allergy as one of its symptoms is allergy-like reactions.

Allergy:

Allergies occur when the body’s immune system responds or overreacts to a particular type of protein.
This protein is usually from foods, pollens, house dust, animal hair, or moulds and they are called allergens.
During allergy, our body produces antibodies to defend substances that are usually harmless.

Intolerance:

Food intolerances arise if the body is unable to digest a certain food. This impairment may be due to a lack of digestive enzymes or a sensitivity to certain chemicals.

Food intolerance refers to the body’s inability to digest certain chemicals in food due to lack of enzymes or sensitivity to the chemical.

These are chemical reactions that occur that are not immune responses.
This often happens when we can’t properly digest particular food or its components.
Food intolerances are uniquely individualized.

Food allergy is more severe and fatal than food intolerances.

Example for allergy: Peanut allergy or shellfish allergy – A person who is allergic to peanut or shellfish, and eats one of these could even die without medical assistance.

Symptoms: can start with rashes, hives, and itching and can develop into fatal symptoms like dilation of blood vessels, drop in blood pressure, etc.

Example of food intolerance: It mostly occurs from enzyme deficiency.

Many people can be lactose intolerant – they won’t have the enzyme lactase which is necessary to digest lactose, the main sugar in milk.

Symptoms: nausea, vomiting, diarrhea, headache, etc.

PROCESSED VS ULTRA-PROCESSED

The newest trend buzzing around among people is “saying NO to processed food”.

But one must understand that food does not make it from the farm to the fork unprocessed.

Even the fruits that we eat require some processing before they reach our plates.

Choosing minimally processed foods is probably a better option than ultra-processed foods.

Processing: Processing is anything that alters the fundamental nature of agricultural produce, such as freezing, dicing, drying, etc.

The nutrients in these foods will still be intact.

Example: The milk we drink daily requires processing such as pasteurization to extend its shelf life.

Ultra processing: A technique that converts agricultural produce into an entirely different form is known as ultra processing.

Highly processed foods, also known as ultra-processed foods, are relatively cheap, convenient, and tasty but contain a lot of refined carbohydrates, saturated fat, and salt.

They could also be referred to as hyper-palatable foods.

Example: Potato chips, bread, soft drinks, etc.

SUPPLEMENTS VS MEDICINE

DIETARY SUPPLEMENTS: A dietary supplement is a vitamin, mineral, herb, or nutrient that a person takes to treat or combat nutritional deficiencies, improve their overall well-being, or improve their overall wellness.

Dietary supplement labels may make certain health-related claims, but they are not intended to treat or cure any specific disease. Dietary supplements are generally safe to consume and cause no adverse reactions.

MEDICINE: This is a preparation or substance used to treat a particular disease and ease symptoms. Several chemicals are mixed together in laboratories to produce medicines.

For example, fish oil that we consume to lower the cholesterol level is a supplement and the fever medication that we get only with a doctor’s prescription is medicine.

COD LIVER OIL VS FISH OIL

COD LIVER OIL – as the name suggests, it’s derived from codfish livers.

The oils in these fish tend to build up in the liver, and they also contain high levels of vitamins A and D.

FISH OIL – Fish oil comes from the flesh of fatty fishes such as tuna, mackerel, and salmon.

This results in higher concentrations of EPA and DHA.

Fish oil doesn’t contain Vitamin A or D.

However, cod liver oil often contains a lower concentration of omega 3’s when compared to omega 3 fish oil.

SATURATED FAT VS TRANS FAT

SATURATED FATS: Saturated fat is solid at room temperature due to its chemical structure.

Foods high in saturated fats tend to be high in cholesterol, hence consuming foods rich in saturated fats tends to cause more diseases.

It has also been found that foods containing saturated fats are highly processed and contain more sugar and sodium which might have an effect on our body.

Therefore, saturated fats should always be balanced with other types of fats such as MUFA and PUFA.

Example: butter, cream, cheese, coconut, etc.

TRANS FAT: Trans fat comes from industrial fat processing where saturated or unsaturated fats are processed by adding hydrogen ions to them.

Trans fats are also solid at room temperature.

The process of adding hydrogen ions is known as hydrogenation and they extend the shelf life of the product.

Example: margarine, shortenings, etc.

When we talk about nutrition, we often hear the following statements. We even hear some of these statements every day. But how true are they?

In this article, we will debunk 6 such statements:

FLAX SEEDS ARE THE RICHEST SOURCE OF OMEGA-3 FATTY ACIDS.

Our common perception is that flax seeds are rich in omega-3 fatty acids.

But in reality, they are a rich source of fiber, but not the best source of omega-3.

The omega-3 fatty acid found in flax seeds is ALA (Alpha-linolenic acid), which our bodies cannot convert to EPA/DHA.

Therefore, the most ideal choice is to consume EPA/DHA-containing foods such as fatty fish, salmon, tuna, etc.

NOT EVERYONE NEEDS A GLUTEN-FREE DIET

Gluten is a type of protein found in wheat, maida, and rye which is responsible for the elasticity of these flours.

So, WHO NEEDS A GLUTEN-FREE DIET?

Individuals with celiac disease or individuals with gluten sensitivity or those who can’t tolerate even small amounts of the protein gluten should go gluten-free.

If you are not gluten sensitive or have celiac disease, eliminating gluten from your diet can cause nutritional deficiencies.

EGGS ARE HEALTHY AND GOOD FOR CHOLESTEROL

Eggs are an economical and easily available source of high-quality protein which is a key source of many essential nutrients.

Cholesterol is a waxy substance that is produced majorly in our body, forms an important part of our cells and is very important for the proper functioning of our body.

While cholesterol is important for body functions, high amounts can lead to heart problems.

But however not all cholesterol is bad, the cholesterol that comes from the foods you eat has a minimal impact because the body naturally regulates the amount of cholesterol that circulates in the blood.

WHAT HAPPENS IN AN EGG?

For many years now, we all have been thinking that egg yolk is full of saturated fat. But, the truth is that the major fat portion in eggs comes from MUFA and PUFA.

Saturated fats when consumed along with MUFA and PUFA don’t show to have much effect on cholesterol.

Also, if you are still not convinced and are skeptical about consuming whole eggs daily, remember that consuming saturated fats along with lots of ultra-processed foods/refined carbohydrates is unhealthy.

Instead include eggs as a part of your healthy diet along with fruits, vegetables, and whole grains.

LATE-NIGHT EATING WILL MAKE YOU GAIN WEIGHT.

Many people think eating late at night will make them fat but the truth is it doesn’t.

According to science, a calorie is a calorie taken regardless of the time.

What causes weight gain is the type of food you eat and the number of calories you eat.

Most studies suggest that nighttime eaters mostly make poor choices of food.

Studies show that most people who eat late at night binge eat to keep them awake, for this they rely on hyper-palatable foods that are high in sugar and fats that have low satiety value and make them eat more.

The second most important point is that the calories that go in from the hyper-palatable foods must be burned out, if not definitely it will make them gain weight.

VERDICT – Eating late at night is not bad but the type of food we eat matters the most and the calories we eat must be within the limits.

IS IT OKAY TO SKIP YOUR BREAKFAST?

For most of our lives, breakfast has often been dubbed “BREAKING THE FAST” and is considered one of the most important meals of the day.

They say skipping breakfast might lead you to overeat later in the day.

But, this is not true.

Also, it may not cause you to eat less either. It definitely depends on the individual.

If you are taking appropriate amounts of calories and nutrients throughout the day, skipping breakfast won’t make much difference.

A DETOX DIET IS IMPORTANT

A detox diet – is a more popular diet trend that claims to detox/ clean our body and eliminates harmful toxins from our body.

A typical detox diet involves a period of fasting followed by a diet that includes only fruits, vegetables, fruit juices, and water. Sometimes it might also include herbs, teas, and enema.

THE TRUTH – our body doesn’t need any detox program or diet, it’s naturally designed to detox itself. Our organs such as the liver, kidney, and lungs are detoxification machines that are naturally designed to get rid of the toxins from our body.

That means maintaining a healthy diet is important in order to maintain the proper functioning of these organs.

THE CON – The detox diets can also be dangerous since they include only a particular type of food group and avoid most of them and can cause nutritional deficiencies, electrolyte imbalances, and other problems.

Diets, Habits and Lifestyle, Meal plan

Break these 5 big Myths to plan your own healthy meals

Covid 19 has shown us that food plays an important role in preventing and recovering from illness. It has also set the trend to move toward healthy sustainable food choices which can be achieved by

Checking the traceability system – (FSSAI Lic No, Batch code, etc.)

First comes the traceability technique. This is the main contributor to ensuring food safety throughout the food chain by providing an idea of food spoilage through aroma, flavor, texture, and nutrition during food production. It makes it easier to track the origin of certain foods.

Opting for seasonal and local fruits and vegetables

Seasonal and locally available fruits and vegetables that are naturally ripened in the sun will taste better and be fresher. They also have the highest nutritional value because we consume them close to the harvesting period, making them safe for consumption.

Harvesting your own produce

It would be safe and healthy if you harvested your own produce – fruits, and vegetables on the terrace.

Choosing home food over restaurant/processed foods

Move from restaurant to home-cooked foods because restaurants stock the food for longer periods of time, causing the food to spoil and become contaminated.

Planning your own menu helps you save time, money, and health. But we often stop ourselves because of these FIVE myths. Let’s debunk each of these myths and create a healthy meal plan

MYTH: Meal plans are complicated and take hours to create

Taking the first step isn’t always easy! Nevertheless, it doesn’t have to be complicated.

Instead of planning a rigidly structured plan, create a loose map to follow with just enough structure to guide you. This is the key to creating a stress-free weekly meal map organized around meal types.

MYTH: You must plan seven meals each week

What’s well begun is half done. You don’t have to plan for a whole week. Two or three is a great number to start with.

In the beginning, experiment by planning two to three meals per week and plan the rest as it gets easy.

MYTH: Low-fat means healthy

Low-fat products might make you feel guilt-free, but they are less healthy choices as they contain a lot of other ingredients (additives, preservatives, etc.).

Before they go into your cart, check the package’s Nutrition label. Avoid foods high in sodium, sugar, fat, trans fats, saturated fats, and calories.

MYTH: Buy everything in bulk

Mega packages of food can be a great deal unless they’re big boxes of junk food. That’s just a big load of unhealthy temptations for your family.

If you’re going to buy in bulk, stock up on healthy pantry staples or frozen items that you use a lot. And to keep it a bargain, make sure you’ll be able to finish items before they spoil.

MYTH: Fresh produce is the best

Frozen fruits and vegetables are as healthy as fresh produce. They’re frozen at peak ripeness, which preserves their nutrients.

If you buy canned fruit and veggies, rinse them before you eat them to cut back on added sugar and up to half the salt. Also, look for cans labeled with no sugar or no salt added.

Meal preparation is the concept of preparing whole meals or dishes ahead of schedule.

This helps you to indulge in your favorite meals while controlling the meal portion size, thus ensuring that you don’t overindulge.

For safe food preparation take note of the following points:

Clean the surface and produce before chopping.
The cooking area, utensils, and kitchen cloth or equipment should be clean always.
Utensils and equipment should be cleaned after every preparation.
Raw foods and cooked foods should be handled separately during meal preparation.
Cooked foods should be covered and stored properly to prevent contamination.

Now that you have decided to prep your own meals, take note of the following points:

Prepare your menu- Decide which recipe you are going to prepare for a meal and plan your ingredients accordingly.

Plan your meal with the foods that are available in season or on sale – Invest in seasonal ingredients to add variety to your diet. They are also fresher and more affordable.

Check the refrigerator, pantry, and freezer – check the expiry date of the food that you have. You will be able to use the food before it spoils.

Avoid the recipe that requires a special ingredient- make sure that the ingredient goes well with all the recipes if not, avoid the recipe. Because, if the ingredient is used only once and if it is not used for a long period of time then the product gets expired, and also it is a waste of money.

Cover your leftovers- Prepare your leftovers as a new recipe instead of throwing them away. For example, leftover chapati can be prepared as chili chapatis. This will reduce the cost and homemade foods will be safe for consumption.

Food labels are an integral part of a food product. It gives vital information about the product and its shelf life.

It is one of the most significant factors to consider in menu planning, as it tells you about the ingredients of the product.

Next time you see a food label, make sure to check the following:

Use by and expiry date – tells you if the food is safe to consume.

Ingredient list – tells you if any allergen is present and the presence of any preservatives or flavors or colors.

Storage instructions – It guides you on how to store the foods before and after opening the package and storage temperature.

Still not able to plan your meals?

Follow these simple steps to get started today.

Check your inventory- Take a note of the ingredients available at home first, and buy ingredients accordingly

Track your meals- Keep recording your meals to get a better idea of your meal pattern and build an outline for your meal plan.

Look out for seasonal items- Its always a great idea to include fresh and seasonal produce in your diet

Add your proteins- Don’t forget your protein sources and it needn’t be from a single source. Mix them up and create a variety.

Don’t discard the leftovers- Shower some love on your leftovers, they can be lifesavers on busy days.

Plan Plan Plan – It’s all about planning. Spend a couple of hours on the weekend and build your weekly meal plan.

Diets, Habits and Lifestyle, Health, Science

Water and Electrolytes balance in Summer

Hydration power!

Our body is made up of almost 60% of water. Water is very important for many basic functions of the body such as transportation, chemical reactions, lubrication, shock absorption and temperature regulation.

Summer is a time where hydration becomes even more crucial for proper functioning of the body. The requirement of water for any individual depends on their age, gender, occupation and environmental conditions. But, in general, 3-4 litres of water on an average is vital and advisable.

Signs of dehydration-

Dehydration can occur to people of all ages but infants, children, and elders are more vulnerable to dehydration.

Some signs of dehydration:
-Headaches
-Muscle cramps
-Dark urine or no urination
-Dry nasal passage
-Cracked and dry lips
-Dry skin
-Feeling extreme thirst or parched

A simple method to identify if you are properly hydrated or not is to check for the color of your urine. Urine should be transparent to pale yellow in color, dark color urine can be a sign of dehydration. Also, try to focus on replenishing the lost fluids by sweating to prevent dehydration. Apart from water, consuming drinks containing electrolytes such tender coconuts are also great options.

Significance of electrolytes-

Electrolytes are minerals that carry an electrical charge. The electrolytes in the body are Sodium, Potassium, Magnesium, Calcium, Chloride, Phosphate, and Bicarbonates. Your cells use electrolytes to produce energy, which is why you might feel tired if you’re low on them. They’re all connected to fluid loss! That’s why the dynamic duo of water and electrolytes is so important for hydration.

An electrolyte imbalance can happen for many reasons such as,
-Dehydration
-Sweating
-Diarrhea
-Vomiting
-Severe burns
-Heart diseases
-Kidney diseases
-Eating disorders

Signs of electrolytic imbalance-

There are many symptoms that pop up due to electrolytic imbalance but it depends on the type of electrolyte that is out of balance. Some of the signs include fatigue, mood changes, confusion, stomach pain, loss of appetite, numbness in the hands and feet, irregular heartbeat or muscle cramping. Electrolytes are also found in foods like dense leafy greens, cucumbers, water fruits and celery.

Benefits of water and electrolytes in Summer

– It helps to balance your body temperature. Hence, keeps you cool and cope with summer better.
-Dehydration and electrolyte imbalance can cause brain fog as electrolytes play an essential role in supporting the neurotransmitters that your brain depends on.
-Drinking plenty of water and electrolytes may enhance physical performance during exercise sessions and especially during summer when the heat can induce further dehydration.
-Water and electrolytes help the blood carry oxygen to different parts of the body.
-Proper balance will also support digestive process.
-It will help you to keep your skin healthy!

Enjoy the summer to the fullest by ensuring to stay hydrated throughout and keeping your electrolytic balance in check!

Diets, Habits and Lifestyle, Health, Nutritionist Talk

2022 – The year of actions and affirmations

All of you folks must have come up with new year’s resolutions by now. In fact, a few of them might have dwindled a little too. No worries, Yoda’s here to help. Yoda is a big fan of health and wellbeing and encourages achieving it through a personalized clean diet. In this blog, we’ll discuss how effective health goals are set, pursued, and achieved. Follow through!

Where to start?

Start with the things you want to change. A goal isn’t a task, but a solution to your current lifestyle problems. If your problem is you not being in the shape you want, then your goal is the solution to that problem. Getting enough physical work out every day might be a goal. Eating healthy and avoiding over-processed food is a goal.

Be whatever, start with understanding and receiving signals your body’s giving you. If you are feeling exhausted all the time, if your gut is giving you troubles frequently or if you’re experiencing sleeplessness often, then it means that something’s off and you need to correct the course of your physical fitness.

That is where you start!

What should you keep in mind while arriving at a goal?

The objective of setting a goal isn’t just to set it, obviously. Achieving it and pursuing it consistently is. Realistic goals are usually easy to follow. A dream physique is achievable. However, giving yourself enough time is important. If you set unrealistic, unattainable goals, despite your best efforts you’re getting demoralized. So, set goals you can practically achieve.

That being said, not being to follow a goal mostly has to do with our lifestyle. There are a lot of triggers like past habits and peer pressure that stop us from following the course. If a late-night movie encourages binge eating, it is a trigger. Eating impulsively, eating junk, or skipping gym are all things that you can avoid if you simply figure out what triggers these responses. So, not only is it important to know what a goal must be but also to know what possible factors can stop you from achieving them.

Discipline – A route paralleled by no other shortcuts.

Any new habit that aids your goal needs some ‘fitting in’ in your current lifestyle. Only then is sustainability possible. You’d need to put in time and effort in pursuing your goal. If you’ve decided to eat healthily, then putting effort into measuring portions, counting macros, and monitoring your everyday meal patterns are all things you must do. This takes an ounce of discipline and a lot of patience.

Document your progress.

This brings us to measuring progress. The most important part of pursuing a goal is keeping track of how far you’ve come. Yoda believes self-monitoring is the biggest form of self-love. As far as health goes, self-monitoring starts with keeping track of your biomarkers that indicate risks like diabetes, hypertension, hyper cholesterol, and other conditions. Keep monitoring them, and if the diet plan that you’re following isn’t helping you improve these markers, then it’s time to revisit your goals and realign yourself to a healthier behavioral alternative. Keeping up with your goal is a great achievement, and every time you make progress you deserve a reward! What’s the reward, you ask? A healthier life and a fitter physique.

Yoda’s challenge – Mindful eating

This new year, as your friendly neighborhood owl that knows a lot about food and soul, Yoda’s giving you a challenge. Mindful eating! Mindful eating is exactly what it sounds like. Be mindful of what you eat, whenever you eat. The whole experience of mindful eating is centered around hunger, satiation, and how you perceive food.

What to do?

Approach the food with no judgment at all. Every time you’re served a plate of food, dig into it like you’re eating it for the first time, and have an open mind towards the dish.
Be patient. Take it one spoon at a time. Be in the moment, and be fully aware of the fact that you’re eating.
Experience everything about the food like you’re a beginner. The consistency, the taste, the smell.
Trust the process, and understand how differently your body reacts to different food.
Do not expect something to happen. If you’re eating a salad or a special meal plan, do not focus on what results from you’d get from it. Be in the moment and experience food in the present.
Accept the food that you’re eating for what it is and be thankful for all that has happened for it to land on your plate. Let go of your past experiences, expectations, and everything else, and simply enjoy the meal.

Avoid binge eating, and if you catch yourself reaching for a chip instinctively, stop for a moment and ask if you’re actually hungry enough. If hunger isn’t why you’re eating, avoid it. Try practicing this, and let Yoda know if it helped.

Diets, Nutritionist Talk

The FODMAP Diet

In a recent article about Irritable Bowel Syndrome, I had spoken about the advantages of following a low FODMAP diet to help ease the condition. I thought it would be helpful to delve deeper into the subject of what FODMAPs are and how following a low FODMAP diet can help few people.

What are FODMAPs?
FODMAP is an acronym that stands for Fermentable Oligo-, Di-, Mono-saccharides And Polyols. It’s a fancy name for scientific classification of certain food groups that contain short chain carbohydrates. A few examples of these short chain carbohydrates are:

Oligosaccharides(More than 2 Carbs joined together): Wheat, rye, legumes and various fruits and vegetables, such as garlic and onions.
Disaccharides(2 Carbs joined together): Milk, yogurt and soft cheese. Lactose is the main carb.
Monosaccharides(Single Carb molecules): Various fruit including figs and mangoes, and sweeteners such as honey and agave nectar. Fructose is the main carb.

Polyols(Sugars with hydroxyl groups in them): Certain fruits and vegetables including blackberries and lychee, as well as some low-calorie sweeteners like those in sugar-free gum.

What are the roles of FODMAP in the gut?
FODMAPs are found in a majority of food groups in varying concentrations and play an essential role in gut health. They are classified as prebiotic foods that boost the growth of healthy gut bacteria. Even in individuals without any intestinal discomfort, FODMAP foods are poorly digested and passed out in the stool. The friendly gut bacteria use these foods as fuel producing methane as a by-product. They are essentially what would constitute the dietary fiber in your diet.

While the FODMAPs play an essential role in a normal individual, they tend to cause discomfort in individuals with gastrointestinal issues such as IBS. In such individuals, the undigested FODMAPs tend to move into the colon where bacteria use up the food as fuel and produce hydrogen gas a by-product leading to symptoms such as gas, bloating, stomach cramps and pain. Another thing to note here is that FODMAPs are osmotically active, which means that they can draw water into your intestine and contribute to diarrhea.

What is a low FODMAP diet?
A low FODMAP diet is a process of completely eliminating foods high in FODMAPs for a period till you see an improvement in quality of life. Then there is a systematic reintroduction of FODMAP foods one at a time to identify your tolerance level for these foods and to identify trigger foods for symptoms.

A low FODMAP diet is not a long term diet or the ultimate solution to your ailments. It is an analytical process to find what works best for you to improve your quality of life.

Who would benefit from a low FODMAP diet?
A majority of the studies and research related to FODMAPs have been conducted in adults with Irritable Bowel Syndrome. A few preliminary studies have also established an advantage of following a FODMAP diet in individuals with inflammatory bowel diseases (IBD) like Crohn’s disease and ulcerative colitis.

It is important to note that a few foods classified as FODMAPs may cause intolerances irrespective of intolerance to FODMAPs common examples of which are Lactose and Fructose intolerances.

It is thus essential to rule out all of these factors and establish that it’s absolutely essential to get on a low FODMAP diet before you start the process. As explained before, FODMAPs are essential for normal body function and restricting them unless needed could lead to adverse effects.

A doctor would recommend a FODMAP diet after eliminating all intolerances through a breath test and after ruling out most gastrointestinal disorders which can be treated by other means. In most cases, a low FODMAP diet is reported as a secondary measure when there’s no response to primary treatment methods.

How would one go about following a low FODMAP Diet?
As mentioned before, this is not a long term diet. It is a very systematic process that involves 3 stages and it’s not advisable to go about these steps without the guidance of a dietitian and/or a doctor. The stages are as follows:

Stage 1 – Restriction: This stage involves cutting out all foods high in FODMAP from your diet for a period of 3 – 8 weeks depending on how long it takes for symptoms to disappear. While a few people might find relief in symptoms within a week or so, some might take the entirety of 8 weeks.

If no relief in symptoms is seen after 8 weeks, the individual has to immediately stop trying out the diet as FODMAPs form an essential part of the diet and cannot be restricted for longer.
Stage 2 – Reintroduction: Once the symptoms have subsided, the next step is to reintroduce FODMAP rich foods one at a time for a period of ~3 days each. The aim of this step is to identify what FODMAPs you are able to tolerate and how much of it you can tolerate.
Stage 3 – Personalization: The final stage involves taking information from the Reintroduction stage to personalize and tailor the list and amount of FODMAP foods you can consume without triggering any symptoms of discomfort.

Where can I find a list of FODMAP foods?
Although a majority of FODMAP food lists are available online, the most comprehensive list of FODMAP foods is maintained by King’s College London and Monash University.

What’s the Bottom Line?
FODMAP foods form an essential part of an individual’s diet. They constitute to the dietary fiber of an individual’s diet and boost the growth of good gut bacteria. Avoiding FODMAPs completely is close to impossible to do as a huge variety of foods contain them in varying concentrations and doing so would also have adverse effects. But in individuals with certain gastrointestinal disorders such as IBS would be able to lead a better quality of life if they are able to identify their trigger FODMAP foods and avoid them. It is also essential to have this as a last resort and go through the process with the guidance of a doctor and a dietitian.

References

Diets, Nutritionist Talk, Science

Basics of Rice

Rice has been the staple food for us in India for ages and also for the most part of Asia. Though this has been the natural trend, a lot of fear and speculation have risen over this wonderful crop due to misinformation and twists of truth. I plan to outline the basics and bust some myths in this blog post.

What are the origins of Rice?
Based on archaeological evidence, the earliest occurrence of Rice can be traced back along the Yangzi River Valley of China dated back to 11,000–12,000 BC (1).Two of the most common domesticated sub-species of Rice are indica and japonica. Rice plays a major role in India and is cultivated in more than a quarter of the agriculture land in the country. There has been an explosion in the variety of rice cultivated in India and includes but is not limited to Basmati rice, Ponni Rice, Hansraj, etc.,
Where are we going wrong?
Though we’ve been consuming Rice as a staple for centuries, there’s been a sudden boom in speculation over the consumption of rice and its link to lifestyle diseases such as Obesity and Diabetes. But have you heard of the Okinawa Diet?
People belonging to the Okinawa Island and a few surrounding islands of Japan have some of the highest recorded life expectancy in the world (2). But the fact remains that rice is a daily staple for the people belonging to this region. The highlight here is the proportion of rice to vegetables and other macros. The Okinawa Diet is not about including or excluding certain food items but it is an eating style.
The important takeaway here is to make sure you practice good portion control and include enough vegetables and good protein souces in your diet along with the right amounts of rice.
What are the types of Rice and how do I choose?
From the 2 subspecies of rice, there are siad to be over 40,000 varieties of rice. The most commonly known forms of rice are White Rice, Brown Rice and Red Rice.
The rice grain consists of 3 parts – the bran, the germ and the endosperm. Brown Rice is unprocessed rice that contains all three parts of the grain while white rice is processed to remove the bran and the germ giving it a cleaner whiter look. Brown rice is slightly higher in dietary fiber and certain micronutrients and contains a much lower glycemic index than white rice (4,5).
Red rice is another variety which is high in a compound known as anthocyanins. This compound confers antioxidant properties to red rice. It is also commercially available as hulled and unhulled grains.
So which one do I choose? Although each of these rice have their pros and cons, it all comes down to your personal choice. Even if a few varieties have a few nutritional benefits, it doesn’t outweigh the other choices as long as you’re maintaining portion control and getting all the nutrients you need from other sources.
Now I’d like to address some of the common myths associated with rice starting with the most common one:
Will eating rice after 6 pm cause me to put on more weight than usual?
There is no link between eating certain foods after a certain time and putting on weight. Whether you’re eating at 6 am or 6 pm the energy content of rice and all other food items remain the same. What you need to ask yourself is whether this cup of rice I’m about to eat fits within your day’s macro requirement or you’re going overboard.
Is it ok to eat rice when you’re diabetic?
Another common misconception is that it’s a sin to eat carbs if you’ve been diagnosed with diabetes and you should avoid rice at all cost. This makes no sense as the alternative given is rotis and other such options which again are full of carbs. What’s important in such conditions is to practice portion control by reducing your rice intake and substituting with vegetables. There is no need to avoid rice altogether.
Are Dosa and Idlis better alternatives to rice?
Here’s another simple thing that people get confused about. The fact remains that one of the major components for making these dishes is rice. Not just that, the dal used to make these batters aren’t just a source of protein. They are also loaded with carbs! Not saying that either is better or worse. The fact is it doesn’t really make a huge difference.

References

1) Megan Sweeney, Susan McCouch, The Complex History of the Domestication of Rice, Annals of Botany, Volume 100, Issue 5, October 2007, Pages 951–957
2) Boyle, Marie A.; Long, Sara (2008), Personal Nutrition (7 ed.), Stamford
3) https://farmer.gov.in/cropstaticsrice.aspx
4) Glycemic index for 60+ foods
5) Glycaemic Index (GI) of an Indian Branded Thermally Treated Basmati Rice Variety : A Multi Centric Study

Diets, Habits and Lifestyle, Health, Nutritionist Talk

Mindful Eating

You’re eating a banana while working. You suddenly notice an email from your boss that you haven’t replied to. You shove the banana down your throat and your fingers swiftly start typing a reply, while you struggle to chew the banana. You are done typing a few seconds later, but notice that your banana is gone! You check under your desk, maybe you’ve dropped it? Then it hits you. You’ve eaten it, but it doesn’t feel like it at all!

Could you relate to the above?

When was the last time you really had a look at what was on your plate and enjoyed a meal? With technology entering every aspect of our lives in addition to ‘hustling’ (read: being busy) 24 x 7, we seldom pay attention to the food we eat. We mindlessly eat what is within our reach, not realising the consequences. We wolf down our food without chewing, phone in hand and rush to our laptops to send out emails. What can be a good 10-15 minutes spent on just eating is now a 5 minute hastily done job!

Mindfulness is defined as being aware or conscious of something. Mindful eating involves being aware of the food you eat and getting rid of distractions that might interfere with your eating experience. It also involves noticing the texture, the colour and flavor of the food. Mindful eating primarily relies on hunger and satiety cues, to initiate eating. Further, it incorporates the practice of not being critical or judgemental of the food you are eating . For example, if you really want a doughnut, by all means eat it. Do not label it as a ‘bad’ food. By looking at the first few principles, it is clear that we do not adhere to it,considering our busy lives.

But how do we incorporate mindful eating on a daily basis? This is very simple:

Eat when you are hungry
Differentiate between actual hunger, boredom, stress and other emotions
Ensure that when you eat a meal, you do not have any distractions. This means, no screens
Try and eat in silence
Chew your food thoroughly
Notice the texture, flavour and smell of what is in front of you
Eat until you are nearly full

These can be used as starting points to slowly adopt mindful eating as a habit. Start by applying these principles to one meal a day, and then gradually increasing the frequency. Mindless eating habits often takes a toll on our health. Being aware of what we eat and how we eat also matters.

REFERENCES:

Diets, Nutritionist Talk, Science

Intermittent Fasting

With a variety of new diets making the rounds, it becomes difficult to gauge which is the right one for you as an individual to follow. A lot of information is available, but which is actually factually correct is the bigger question! Off late, fasting diets have been making the rounds, with intermittent fasting in the spotlight. This article aims to provide an unbiased view on intermittent fasting, so you can decide if it is sustainable to follow!

What is intermittent fasting? How is it different from the conventional weight management strategies?
Intermittent fasting (IF) involves cycling normal daily caloric intake (feeding) with periods of fasting or severe energy restriction. The period of fasting is not a true fast where food and/or water is not allowed (1). In comparison, the conventional weight management strategy, continuous energy restriction (CER) that is, a calorie deficit, is used to induce weight loss by creating a daily energy deficit.
How does it work?
There are several fasting regimes and modified fasting regimes being practiced. The most popular IF methods are:

5:2 diet, which involves 2 days (consecutive or non consecutive) of ‘fasting’ (energy intake of ~500kcal and ~600kcal are allowed for men and women respectively) and 5 days of regular eating patterns per week (1)
The Alternate Day Fast (ADF) involving alternate days of fasting and feeding (1)
The 16/8 diet, characterised by fasting for 16 hours a day and eating within an 8 hour feeding window.

What does the science say?
Weight loss: Intermittent fasting, like the media has portrayed, is not a magical diet to help induce weight loss. Rather, it is a tool to induce an energy deficit. However, if you compensate for the meals skipped during the feeding period, you wouldn’t observe results. A recent meta analysis of 4 studies concluded that IF methods are suitable for inducing short term weight loss, however, the variability between the study duration and participant characteristics (2) . Rather, intermittent fasting methods have been found to induce similar weight loss (3, 4) or no significant difference in weight loss (1) when compared with CER. This further strengthens the argument that while IF can induce weight loss, it is merely a tool to induce an energy deficit.
Metabolic outcomes: You must think, if not weightloss maybe IF has an effect on metabolic outcomes like triglycerides, glucose and cholesterol among others? A systematic review and meta analysis of IF and CER found no significant differences in glucose, HbA1c, triglycerides, HDL and LDL cholesterol (3). Further, another systematic review showed that insulin and insulin sensitivity was comparable between IF and CER methods (5). However, definite conclusions cannot be drawn due to the varying methodologies of the individual studies. Further research is needed in order to understand this completely.

Should I try it?
Intermittent fasting is not for everyone. That is, if you are pregnant, breastfeeding, have a history of or an existing eating disorder, are extremely underweight or are on medication that require food intake, kindly avoid practising this regime.
If you are person that does well without a meal and are comfortable with periods of fasting, you could give this a shot!

References:

(1) Harris L, Hamilton S, Azevedo L, Olajide J, De Brún C, Waller G et al. Intermittent fasting interventions for treatment of overweight and obesity in adults. JBI Database of Systematic Reviews and Implementation Reports. 2018;16(2):507-547.
(2) Ganesan K, Habboush Y, Sultan S. Intermittent Fasting: The Choice for a Healthier Lifestyle. Cureus. 2018;10(7):e2947.
(3) ioffi I, Evangelista A, Ponzo V, Ciccone G, Soldati L, Santarpia L et al. Intermittent versus continuous energy restriction on weight loss and cardiometabolic outcomes: a systematic review and meta-analysis of randomized controlled trials. Journal of Translational Medicine. 2018;16(1):371.
(4) Sundfør T, Svendsen M, Tonstad S. Effect of intermittent versus continuous energy restriction on weight loss, maintenance and cardiometabolic risk: A randomized 1-year trial. Nutrition, Metabolism and Cardiovascular Diseases. 2018;28(7):698-706.
(5) Barnosky A, Hoddy K, Unterman T, Varady K. Intermittent fasting vs daily calorie restriction for type 2 diabetes prevention: a review of human findings. Translational Research. 2014;164(4):302-311.

Diets, Nutritionist Talk, Science

What is on your plate?

Over the past few years, it is evident that fitness has become popular. People are consciously trying to change their eating habits and adopt a better lifestyle. However, only a small population is actually aware of what they are eating. Most of us assume that exercising is the easiest way to shed some weight and become ‘healthy’. (Why weight loss is not necessarily healthy, is a story for another day). While exercising certainly has its benefits, majority of us do not know what is on our plate. Diet and exercise are interrelated.
We’ve grouped foods into ‘good’ and ‘bad’ or ‘healthy’ and ‘unhealthy’ without knowing its function or how it would affect us. We eliminate food groups for the sake of weight loss and aesthetic goals. We are willing to take shortcuts even if it means compromising health.
The purpose of this article is to educate and bust some myths surrounding the essential nutrients we need to function. Some may surprise you, so sit tight!

The Macronutrients:

Macronutrients are nutrients that are required in large amounts by the body. These nutrients perform several essential functions from providing energy to regulating hormones. The macronutrients along with their roles are described below:
Carbohydrates: Carbohydrates are a food group whose main function is to provide energy to the body. They are broken down into glucose, which is then utilised to perform several functions by the body. Carbohydrates are commonly classified into simple and complex carbohydrates.
Simple carbohydrates: These are quickly absorbed into the bloodstream and thus provide a rapid source of energy. For example, fruit juices, refined sugar and candies are some sources of simple carbohydrates.
Complex carbohydrates: These are slowly released into the bloodstream and keep you full for longer. Whole grains, vegetables, beans, fruits and pulses are some examples.
It isn’t uncommon for someone to cut out carbohydrates from their diet when they’re trying to shed some weight. For every gram of carbohydrate consumed, the body holds onto three grams of water. So, the initial weight loss seen when carbohydrates are eliminated is actually just loss of water! There exists a belief that carbohydrate rich food hinder a person’s weight loss, while protein and fat rich food keep one satiated. However, contrary to this, it was found that in obese and overweight individuals, high carbohydrate diets were perceived to be more satiating than high fat diets. In fact, hedonic appeal (pleasure) for high fat foods were suppressed compared to high carbohydrate foods. It was also found that participants consumed close to 990 calories more on an average on the high fat diet (1). This means, that switching to high carbohydrate diets may actually help in regulating appetite in the short term.
Protein: We would have studied back in school, that proteins are the building blocks of the body. This is absolutely correct! Protein is a constituent of everything from our hair and nails to hormones and muscles. The building blocks that make up protein are called amino acids. Of these amino acids, there is a group called essential amino acids, which our body cannot make. Hence, it needs to be obtained from the diet. Complete proteins (containing all 9 essential amino acids) include meat, poultry, dairy, soy and quinoa. Incomplete proteins (do not contain all essential amino acids) include mostly plant based sources such as pulses and beans. Hence, for a plant based eater, a combination of a vegetarian protein source and a dairy source might help completing the amino acid profile.
A healthy human being needs about 0.8-1g/kg body weight of protein every day. But, do we Indians really consume enough protein? Before anyone gets defensive and talks about how an Indian diet is balanced and the most ‘healthy’, let me point you toward some evidence that isn’t anecdotal. In 2015, the Indian Market Research Bureau (IMRB) conducted a survey (2) to determine protein consumption of adults in the country. They recruited 1260 participants from over 7 cities. They concluded that close to 9 out of 10 Indians consume a protein deficient diet. In fact, 91% of the vegetarians and 85% of non vegetarians were consuming an insufficient amount of protein.
But is consuming high amounts of protein harmful? No, not at all. A recent meta-analysis has concluded that consuming a high protein diet (≥1.5g/kg body weight) did not adversely affect kidney function in healthy adults (3). Similarly, in a year long study in healthy resistance trained males, it was found that a high protein diet (>3g/kg body weight) did not have harmful effects (4). However, those with preexisting renal conditions need to be cautious with their protein intake.
Fat: Fat is an extremely important macronutrient which we often neglect or fear. However, fat also acts as a source of energy and helps in absorption of fat soluble vitamins. Fat rich food are sources of essential fatty acids (those which your body cannot make). These fatty acids are classified as omega-3 and omega-6. While we do get a good amount of omega-6, we often forget the importance of omega-3 fatty acids. Omega-3 fatty acids help in maintaining heart health and brain function. Further, there needs to be a certain balance between the two fatty acids. While we get omega-6 sources very easily from cooking oils like sunflower or corn oil, our consumption of omega-3 sources are fairly low. Inclusion of fatty fish like salmon, flax seeds, chia seeds and walnuts help in reversing this.
But does eating fat make you gain weight? Nope. If you control for your overall daily requirement of food, consuming fat rich food will not hinder your weight loss. So eat your eggs with the yolk! But wait. Does eating whole eggs increase cholesterol? It depends. There are hypo and hyper responders to cholesterol. For the majority of the healthy population, consuming eggs only shows a mild alterations in plasma cholesterol, or in fact none at all! (5). If you are a hyper responder and you have poor dietary habits to begin with, then you must be a little cautious. This excellent summary of egg consumption and cholesterol will give you better insight (6).

The Micros:

Micronutrients, like the name suggests are nutrients that are needed in fairly smaller amounts in comparison to macronutrients. Despite this, they play several important roles. Micronutrients are vitamins and minerals found in a wide variety of food items from fruits and vegetables to whole grains and seeds. We often tend to turn a blind eye towards inclusion of micronutrients in our diet, without knowing their importance.
For example, Vitamin D, a fat soluble vitamin plays an extremely important role in absorption of calcium and bone health. Vitamin D deficiency is prevalent throughout the country, with 70-100% in the general population (7). Cheese, egg yolks and fortified dairy products are some food sources of vitamin D. However, milk and dairy products in India are rarely fortified with vitamin D. In addition to this, calcium intake is also far below the recommended intake (7). While sunlight is also a good source of vitamin D, it is not solely the solution for reversing the deficiency. Hence, supplementing vitamin D should not be viewed as a taboo. Do consult your nutritionist or doctor for more details.
Despite supplements being easily accessible, a food first approach must be employed. If you are deficient in a certain vitamin or mineral, then yes you will need to bring your levels back to normal. But to prevent deficiency, ensure you include a wide variety of fruits and vegetables in your diet. In addition to this, also add whole grains, legumes, nuts and lean protein into your diet. The more diverse your diet is, the more micronutrients you get!
Water: One more addition to the ‘neglected’ basket is water. Why do we need water? Water makes up about 60% of your body. Water is essential for almost all functions from transporting nutrients (blood is also composed of water) to excretion! With India’s temperature soaring most of the time, the chances of dehydration are highly likely.
How do you identify if you are dehydrated (or need more water)? Physically, one can rely on thirst as a cue to drink water. Dry mouth, dizziness and exhaustion are some symptoms of dehydration. However, your urine colour can be one way to assess your hydration status. The more pale your urine is, the more hydrated you are. Similarly, the darker it is, the less hydrated you are. Ideally, your urine colour should be around 5-6 in the image attached below. However, this isn’t an assessment set in stone as different foods you eat can also influence your urine colour.

Some of these were a shocker to you weren’t they? Every nutrient has a role to play in helping the body function. When we cut out whole food groups for the sake of losing a couple of kilos, we are in some way, compromising our health. A handy tip to remember to ensure that you prioritise health is ‘balanced meals with rainbow colours’. The more colours you add to your plate, the more variety of nutrients you include!
Hope this gave you all an insight into how important it is to know what you eat and how they help you perform your daily activities.

References:

1) Hopkins, M, Gibbons, C, Caudwell, P, Blundell4,JE, Finlayson, G. Differing effects of high-fat or high-carbohydrate meals on food hedonics in overweight and obese individuals. British Journal of Nutrition. 2016;115(10):1875-1884
2) Mahajan, M. Protein consumption in diet of adult Indians : a general consumer survey (PRODIGY). Indian Medical Gazette.2015;149(4):149-150
3) Devries, CM, Sithamparapillai, A, Brimble, KS, Banfield, L, Morton, RW, Phillips, SM. Changes in Kidney Function Do Not Differ between Healthy Adults Consuming Higher compared with Lower- or Normal-Protein Diets: A Systematic Review and Meta-Analysis. The Journal of Nutrition and Disease. 2018; 148(11): 1760-1775.
4) Antonio, J, Ellerbroek, A, Silver T, Vargas, L, Tamayo, A, Buehn, R, Peacock, CA. A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males. Journal of Nutrition and Metabolism.2016;1-5
5) Fernandez, ML. Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations. Current Opinion in Clinical Nutrition and Metabolic care. 2006;9(1):8-12
6) Examine. Will eating eggs increase my cholesterol? Available from:
7) G, R, Gupta, A.Vitamin D Deficiency in India: Prevalence, Casualties and Interventions. Nutrients.2014;6(2):729-775

Are you familiar with your macros and micros?

Are you starting a diet? You can better understand nutrition by knowing these differences.

Break these 5 big Myths to plan your own healthy meals

Water and Electrolytes balance in Summer

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2022 – The year of actions and affirmations

The FODMAP Diet

References

Basics of Rice

References

Mindful Eating

REFERENCES:

Intermittent Fasting

References:

What is on your plate?

The Macronutrients:

The Micros:

References:

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