Weight Loss

Diet plan for weight gain

Diet plan for weight gain
In the present, where countless people are trying to lose their weight, there also many people who are underweight, and trying to gain some weight. While, being thin is something that, an over weighted person is dreaming about, it is not such as enjoyable feeling to be skinny for a thing person. At the same time, being too thin can also lead to many kinds of health-associated problems. Therefore, it is extremely essential to put on some weight. If, you also an underweight person and trying to gain some weight then, a healthy diet plan can help in this regard a lot. However, the fast foods and sweets can increase the weight; also accumulate fats in body, which are not healthy. Thus, it is necessary to follow a healthy diet plan that is healthy and nutritious.

In order to gain weight, it is necessary to eat more than normal. The diet should be high in calories and proteins. High proteins intake is necessary for muscles weight. You should not stop or minimize the intake of carbohydrates and fats at any condition. At the same time, you must remember that all these foods are excellent sources of energy, which is essential for the body to function. Moreover, you should break your three meals into five or six sections. For instance, you can add 3 or 4 snacks with your three heavy meals. Here is a list of some high calorie foods that can help in gaining some weight.

Vegetables – Vegetables are high in nutritious and should be included in every diet for all meals. You should consume all kinds of vegetables especially, starchy vegetables such as carrots, corn, potatoes, winter squash, pea and many more.

Fruits – Fruits also contain many kinds of nutrition, vitamin, minerals and calories. In order to gain weight, it is necessary to comprise the high calorie fruits such as apple, pineapple, banana, pear and dried fruits as snacks between your meals.

Cereals – Cereals such as nuts, granola, oat bran, wheat bran can also help in gaining weight. Therefore, you should add them in your diet. You can also add some fruits, nuts and take them by mixing with low fat milk.

Beverages – You should also include some fruit juices, soft drinks, fruit smoothies, and low fat milk in your daily diet to gain weight. Moreover, drinking adequate amount of water in a day is necessary to detoxify your body properly. Consumption of drinks like tea, coffee and alcohol should also stop or minimize. 

Together with above foods and eatables, you should also try to have different types of soups, salads, dairy products like eggs, cheese, and butter. Eating more than normal is not enough to gain weight, it is also necessary to do some physical activities. So, you should also exercise on regular basis.
It considered that, gaining weight is easier as comparing to losing. However, gaining healthy weight can be a difficult task than just gaining weight. So follow a healthy diet, exercise regularly, and put on some healthy weight.

White Tea

 White tea is the tea that is made from new buds and very young, very gently dried tea leaves. Because of the careful and light processing, the leaves retain all their contents of antioxidants

Healthy benefits;-

 1. White tea has many antioxidants but the most important antioxidant is EGCG (Epigallocatechin Gallate).Its main health benefits are

 Ø  Increases metabolic rate

Ø  Boosts mental alertness

Ø  Boosts immune system

Ø  Lowers stress hormone levels

Ø  Lowers cardiovascular disease


2      White tea has many Flavonoids, a class of antioxidants which inhibit the growth of cancer cells and prevent the development of new ones.

 3      White tea is a good source of catechins, a group of antioxidants that are beneficial in lowering cholesterol levels and preventing hardening of the artery

 4     White tea helps in weight loss because it prevents the cells in the body from storing fat. Recent research shows that white tea "inhibits adipogenesis and stimulates lipolysis-activity". It means that white tea stops the development of fat cells. Making fat cells is how the body stores fat - if it can't make the cells, the fat can't stay. (Source ADA(2007))

 5     White tea is a calorie negative drink means it contains less caffeine among all tea which speeds up the metabolism. That means that the body burns energy faster, and since the tea contains no calories itself, it is sometimes called a calorie-negative drink.



6     White tea can help restore the fluid balance,as we know that caffeine is a diuretic, and may well cause the body to lose more water than it takes in. Because white tea contains much less caffeine than coffee, white tea does not cause the body to lose as much water, but rather seems to increase the level of hydration because the body takes in more fluid than it releases.

 7     White tea contains fluoride. and fluoride antibacterial effect. This means that drinking white tea can have beneficial consequences for your oral and dental health.


Harmful Effects:-

2     Overuse of this tea can lead to sleep disorder because of caffeine present in it

3.   Tea contains oxalate also and overconsumption of which can cause kidney stones. The bioavailability of oxalate from tea is low, thus negative effect requires a large intake of tea

4. Flavonoids in tea can bind non-haem iron (found in plants, dairy foods, and iron supplements) inhibiting its absorption by as much as 70 percent. As a result, to obtain adequate iron intake tea should not be drunk with meals or at the same time as taking iron supplements.

Nutrition for Young Child

WHAT IS GOOD NUTRITION Nutrition refers to how bodies use food. Good nutrition, growth, health, and learning go together. Good nutrition is especially important for young children because they grow so quickly. Nutritious food fosters proper development and enhances learning. The child who eats poorly
loses interest quickly, lacks energy, is sick more often, and is irritable.

                        

BREADS, CEREALS AND RICE (6 to 11 servings per day)

At the base of the pyramid is the Breads, Cereals and Rice Group. Grains and foods made from grains form this group.

Foods in the Breads, Cereals, Rice Group provide complex carbohydrates (starches), vitamins, minerals, and fiber. Grains include wheat, rice, oats, rye, millet, and corn. Enriched flour, cereal, whole-grain breads, macaroni and other pasta, oatmeal and cornmeal are some of the nutritious foods made from grains.

Even young children need six or more child-sized servings of whole grain or enriched grain foods daily.


VEGETABLE GROUP (3 to 5 servings per day)

At the next level of the pyramid are the vegetable and fruit groups.

Vegetables provide vitamins A and C and folate, as well as iron. They are low in fat and high in fiber.

It is easy to select foods from this group since any vegetable may be chosen.
Dark green and deep yellow vegetables should be served several times each week. These vegetables are especially rich in vitamin A.


FRUIT GROUP (2 to 4 servings per day)

Fruits and vegetables share the same level on the pyramid. Fruits (and their juices) provide vitamins A and C. They are low in fat and sodium.

 Citrus fruits should be served daily. These fruits are rich in vitamin C.


MEAT, POULTRY, FISH, PULSES, EGGS, AND NUTS GROUP (2 to 3 servings per day)

One of the two groups near the top of the pyramid is the Meat, Fish, Poultry, Dry Beans, Eggs, and Nuts Group. Foods in this group provide protein, vitamins, and iron.

Some plant foods such as dried beans, peas, lentils, and pulses have a high protein content,  are included in this group
It is best to serve the plant foods in this group with some animal protein, such as cheese or milk. Proteins in plant foods are slightly different from those in animal foods, and young children need both types of protein.
MILK, YOGURT, AND CHEESE GROUP (2 to 3 servings per day)

Health Benefits of Drinking Hot Lime water

1) Improves Digestion. Lemon juice helps in flushes out unwanted materials and toxins from the body.  It encourages the liver to produce bile which is an acid that is required for digestion. 

2) Cleanses Your System / is a Diuretic. Lemon juice helps flush out unwanted materials in part because lemons increase the rate of urination in the body. Therefore toxins are released at a faster rate which helps keep your urinary tract healthy. The citric acid in lemons helps maximize enzyme function, which stimulates the liver and aids in detoxification.

3) Boosts Your Immune System. Lemons are rich in vitamin C, which is great for fighting colds.  They’re high in potassium, which helps in stimulates brain and nerve function. Potassium also helps control blood pressure. It enhances iron absorption in the body; iron plays an important role in immune function. 

4) Clears Skin. The vitamin C component as well as other antioxidants helps decrease wrinkles and blemishes and it helps to combat free radical damage. Vitamin C is vital for healthy glowing skin while its alkaline nature kills some types of bacteria known to cause acne. It can actually be applied directly to scars or age spots to help reduce their appearance. 

5) Energizes You and Enhances Your Mood. The scent of lemon also has mood enhancing and energizing properties. The smell of lemon juice can brighten your mood and help clear your mind. Lemon can also help reduce anxiety and depression.

6) Promotes Healing. Ascorbic acid (vitamin C), found in abundance in lemons, promotes wound healing, and is an essential nutrient in the maintenance of healthy bones, connective tissue, and cartilage. Combined, vitamin C is an essential nutrient in the maintenance of good health and recovery from stress and injury.

7) Freshens Breath. Besides fresher breath, lemons have  been known to help relieve tooth pain and gingivitis. Be aware that citric acid can erode tooth enamel, so you should be mindful of this.  It is best to brush your teeth first, then drink your lemon water, or wait a significant amount of time after to brush your teeth. Additionally, you can rinse your mouth with purified water after you finish your lemon water.

 8)Weight Loss. Lemons are high in pectin fiber, which helps fight hunger cravings. Studies have shown people who maintain a more alkaline diet, do in fact lose weight faster. I personally find myself making better choices throughout the day, if I start my day off right, by making a health conscious choice to drink warm lemon water first thing every morning.

Tips to help your child develop good eating habits

·         Encourage your child to eat slowly and chew the food properly.

·         Eat meals with the family as often as possible.

·         Discourage eating while watching TV.

·         Encourage consumption of healthy snacks.

·         Include a variety of delicious, healthy food for meals and snacks.

·         Set a good example for your children by eating a healthy and balanced diet.

·         Don’t place your child on any restrictive diet without proper supervision.

·         Do not use foods as a means to punish your child.

·         Occasional change of place and crowd will overcome monotony.

·         Encourage children to enjoy fruits and vegetables by giving them different varieties from an early age.

·         Do not add unnecessary sugar to drinks and food.

·         Don’t give skimmed milk to children less than five years old.

·         Don’t give whole nuts to children under four years since they may choke.

·         Regularity in meal timings is essential.

·         Tea and coffee should be restricted as they over stimulate the system.

·          Salads can be made interesting by adding crushed peanuts or incorporating in sandwiches.

Importance of Breakfast

   
Eating a healthy breakfast every day gives your brain and body a boost. Here are some reasons why making time in the morning for breakfast really does make a difference.

•Breakfast gives you energy
Breakfast tops up your energy stores for the day and helps to regulate blood sugar. Experts recommend that around 25 per cent of your daily food intake should come from breakfast.

•Breakfast gives your brain a boost
Studies have shown that eating breakfast helps improve your memory, concentration and aspects of mental performance. Just like any other organ in the body, your brain needs energy in order to work at its best.

•Breakfast can make you happier
Eating something in the morning can help improve your mood and make you feel less stressed. Going for long periods without eating can result in low blood sugar which can affect mood.

•Breakfast is good for your waistline
Research shows that people who eat breakfast are less likely to be overweight and more likely to be in their ideal weight range than people who skip breakfast. Skipping breakfast can make you more likely to reach for high sugar and fatty snacks too.

•Breakfast provides important nutrients
If you miss breakfast you may miss out on important nutrients . Breakfast foods are good sources of nutrients such as calcium, iron and B Vitamins, as well as protein and fibre.

DIABETES AND LIFESTYLE CHANGES

                          

Diabetic diet is not a matter of deprivation or avoidance but of healthy eating habits. Genetic susceptibility appears to play a powerful role in the occurrence of type 2 DM, but the current epidemic likely reflects marked changes in lifestyle. Decreased physical activity and increased energy consumption have together promoted obesity, which is a strong risk factor for diabetes.

                            Nutrition is an integral component of prevention, delayed onset and management of diabetes.

Goals of diabetes management:

• Provide a nutritionally sound meal
• Attain and maintain blood glucose levels in the normal range as far as possible
• To attain and maintain desirable weight
• To maintain healthy levels of blood fat i.e.cholestrol and triglycerides
• To prevent long term complications of diabetes

 Healthy eating;

• 60% of the calories should come from carbohydrates
• 12%-20% from protein
• 20% -35% from fats
• Food should be distributed equally throughout the day
• Choose foods from all food groups in all major meals
• Choose foods high in fiber as it slows digestion and gives a feeling of satiety
• Total fat and saturated fat should be limited, some amount of fat is essential for important body functions and it also helps slow gastric emptying.
• Whole grains should be chosen over refined cereals like sooji, sago, white bread, maida
• Whole dals have a very low GI index and should be included daily

EXERCISE:

·         Exercise helps diabetics lower blood glucose

·         It helps the body use insulin better

• Exercising helps one control weight, develop lean muscle and reduce body fat
• Maintain adequate level of physical activity so as to achieve fitness and a negative energy balance
• 30 to 45 min of brisk walk daily is recommended