Healthy Bites - August 2009

Healthy Bites Small Bites....For Healthy Life!!!

K ey to B alanced D iet This edition of Healthy Bites discusses about Carbohydrates, Proteins & Fats - The staple part of our diet proteins so you need to eat a large variety to source all the amino acids needed by the body. But they have the advantage of containing a lot of fiber and very little fat. Therefore source your protein mainly from vegetarian sources and eat a variety of

CARBOHYDRATES 60% of total nutrition should come from carbohydrates since they are our main source of energy.

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bohydrates

Refined carbohydrates: These have a high Glycaemic index (GI) and are to be avoided or taken less frequently. Examples: Refined Flour (Maida), Polished Rice, Sugar, and Sweets. Potatoes and sweet fruits (bananas, mangoes, grapes, Custard Apple & Chickoo) these also come under high GI foods, but since they are nutria rich they can be eaten, except by diabetics.

Now why should we avoid refined Carbohydrates Refined carbohydrates have a high Glycaemic Index (GI) that means they are quickly absorbed into the blood and raise blood sugar. This puts a load on our pancreas to deliver more insulin; another problem is that they get converted into fat to be stored in our 'paunches', if we do not 'burn' them by exercising immediately after consuming them!

pulses, cereals and legumes to get all the amino acids needed by your body.

FATS Fats should constitute 20% of our diet. They are the stored form of energy.

Types of Fats: Fats can be EFA - Essential Fatty Acids (not manufactured by body) or NEFA - Non Essential Fatty Acids (manufactured by body). Further Fats can also be classified into SFA - (Saturated Fatty Acids) or UNSA (Unsaturated Fatty Acids).

Complex carbohydrates should be preferred

Saturated fats become solid at room temperature. Examples of SFA are Ghee, Butter, Dalda, Margarine, and Coconut & Palm Oils.

Millets (Jowar, Bajra, and Ragi), wheat (whole), Suji, Pulses, Legumes, Dairy products, Unpolished Rice, Rice Cooked with drained out Starch, are good examples of carbohydrates since they have a lower GI.

USFA (Unsaturated Fatty acids) remain liquid at room temperature. They may be MUFA- (Mono-un-saturated-fatty acids) like olive, canola, peanuts, almonds, pista, and cashew oils; or PUFA - (Poly unsaturated Fatty acids). PUFA may again be PUFA-3 or PUFA-6.

Proteins:

PUFA-3 (omega-3 fatty acids) is the most heart protective. Examples of omega-3 containing oils are rice bran, fish (tuna, salmon, and sardine), Soya, and rapeseed oils. However, some amounts of omega -3 fatty acids are present in all unsaturated oils.

20% of total nutrition should come from proteins. They are needed for growth and repair. Non vegetarian sources: Non vegetarian proteins are complete proteins since they have all the essential amino acids that the body needs. But they are high in saturated fats and have no fibre. So it is not a good idea to eat them after we have stopped growing as they are likely to make us fat and lead to other complications. Fish, egg white, and chicken without skin can however be eaten. Vegetarian sources: Pulses, whole cereals, and legumes are sources of vegetarian sources. Vegetarian proteins are incomplete

PUFA-6: All unsaturated-oils contain PUFA-6 fatty acids. Examples are - Groundnut, mustard, Sesame, Soya, Corn and sunflower, and Safflower Oils. MUFA and PUFA-3 containing oils are the best! In the next edition of Healthy Bites will glance through We will continue to talk about fats and oils in the next newsletter. 60% of total nutrition should come from carbohydrates since they are our main source of energy.

Dr. Geeta Sundar (MD) Health Counsel - Vantage Wellness Program For any health related queries you may write to [email protected] and for other feedback you may write to [email protected]

Disclaimer: The content presented herein has been prepared by the Medical Panel of Vantage Insurance Brokers Pvt. Ltd. and is for information purpose only. Vantage & Group companies, or any person connected with it, make no guarantee, representation or warranty, whether express or implied and accept no responsibility or liability for any direct or indirect damage / injury to health, arising from the use of the material provided. The information provided herein is generic and persons intending to use this information should do so only under appropriate medical advice.