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DIET for BONE HEALTH

YOUR DIET HAS A PROFOUND EFFECT ON YOUR BONES. NUTRITION AND BONE HEALTH IS AN IMPORTANT AREA OF CONSIDERATION TODAY. 

 A nutritious, balanced diet with regular exercise from the early years help in building strong healthy bones.



FOODS WHICH PROMOTE BONE HEALTH
 
CALCIUM – It is a very important component of our bones.                                    
Sources - Milk & Milk Products, Pulses, Green leafy vegetables, Soyabean.

VITAMIN D – It is essential for the proper utilization of Calcium.   
Sources   -   Sunlight .        

PHOSPHORUS – About 80% of Phosphorus in our bodies is found in our bones. In the form of Phosphates, it makes up much of our Bone Mass.
Sources   -  Milk & Milk Products, Nuts.                                                        
 
FLUORINE – It stimulates the formation of new bones and is required for dental and skeletal development.
Sources  - Tea

ISOFLAVONES – A class of Antioxidants which have a protective effect on our bones.
Sources     - Soyabean & Soya Products, Legumes,Chickpeas.

MAGNESIUM – Helps in proper bone growth along with Calcium & Phosphorus. Improves the mineral  density of bones.     
Sources   - Leafy Veggies, Whole Wheat Products, Oats, Seeds.



FOODS WHICH HAVE AN ADVERSE EFFECT ON OUR BONE

  1. CAFFEINE –  Interferes with Calcium absorption
  2. COLA DRINKS – Phosphate in the form of  Phosphoric acid present in cola beverages can displace Calcium from the bones making them weak.
  3. SALT – Excess salt in the diet affects the Calcium balance in the body.


GENERAL TIPS TO PROTECT YOUR BONES

  1. Reduce body weight to take the extra load off your bones.
  2. Ensure the inclusion of adequate Calcium as well as Vitamin D in your diet.
  3. Avoid Fast Foods, items cooked in re-heated oil, processed foods and too much Caffeine.
  4. Refrain from drinking Cola Beverages
  5. Include plenty of fresh vegetables and fruits in your daily menu
  6. Make sure your diet is a balanced one by choosing from a wide variety of foods.
  7. Quit smoking and intake of too much Alcohol.

 

DIET & OBESITY

IMPORTANT DIETARY GUIDELINES

  1. Limit the portion sizes, number of helpings and in-between meal snacks to decrease the total calorie intake.
  2. Do not skip meals specially Breakfast.
  3. Weight loss of not more than 0.5 kg per week is advisable. Go for gradual but permanent weight loss.
  4. Consume Free Foods which act as fillers.
  5. Increase intake of Fibre as they improve satiety.
  6. Trick your stomach – take a helping of Free Food before your meals.
  7. Reduce fat intake by cooking in non-stick cookware and using methods like boiling, roasting, Grilling, steaming or stewing.


Remember – Over-nutrition in childhood has an influence over obesity in later life.




Myths & Misconceptions

  • Zero-Carb Diet – Do not omit Carbs instead include them judiciously.
  • Zero-Oil Diet – Fat is essential to our system. Total exclusion of oils may result in deficit of Essential Fatty Acids.
  • Crash Dieting – Healthy and gradual weight loss is advisable. Crash Diets can harm you!
  • Skip Breakfast / Meals – Skipping a meal makes you hungrier for the next besides causing irritability, lethargy and gastric problems.

 


HIGH CALORIE FOODS – *** AVOID*** 

Red alert
Deep- fried Foods like Parathas, Puris,Luchis,Cutlets, Rolls, French-fries, Vadas, Samosas, Bhujia , Fast Foods like Burgers, Pizzas, Patties, Processed Foods, Dry Fruits , Butter, Ghee, Margarine, Cheese, Whole Milk Products, Cakes, Pastries, Cookies, Ice-cream


LOW CALORIE FOODS – CHOOSE  

 Think yellow

  • Fresh Fruits ( except Mango,) and Vegetables
  • Low- fat milk and it’s products like un-sweetened curd or chena
  • Sprouts, Fermented and Steamed Foods like Dhokla, Sattu, Idlis

 



FREE FOODS – TAKE LIBERALLY 
     
 Go green

  • Salads - cucumber, tomatos, lettuce, cabbage, capsicum, mint pudina and coriander leaves, chillies
  • Clear home-made soups without thickening agents.
  • Daab water, Lime- water,
  • Boiled Vegetables – lauki, green papaya, khakri, cabbage.

 

 


DIETARY GUIDELINES FOR GOUTY PATIENTS

FOODS TO BE AVOIDED

  • All kinds of dal & it’s products ( Soyabean, Rajmah, Sattu, Besan, Bori, Papad, Sprouts, Bhujiya, Chanachur, Mangodi, Gatta).
  • Spinach, Cauliflower, Peas (Matarshoonti), all kinds of Beans, Seem, 
  • Mushroom
  • Alcohol
  • Yeast containing items
  • Coffee & Cocoa products.


TIPS FOR CORRECT  EATING

  • Excess of fatty foods to be avoided.
  • Drink plenty of water/fluids.
  • Include low fat dairy products.
  • Maintain ideal body weight.
 
 
 
 
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