SPORTS NUTRITION FOR CHILDREN.

Children who are in sports require healthy, well-balanced meals and snacks and other essential nutrients to perform well in sports. Focusing on the right nutrients is important for sports performance as it can assist with energy levels and recovery. A common issue experienced in sports people is not consuming the required amount of energy from food.

The following points should be considered with regards to excelling at sports:

·         Super foods such as Medium chain triglycerides, Essential Fatty Acids and Antioxidants: These foods help to reduce inflammation and swelling, promote protein synthesis in the muscles, improves performance and stamina. Eg ragi, coconut oil, turmeric, herbs, pumpkin seeds, chia seeds, dates, sattu powder, goond gatira drumstick, zucchini, eggs etc

·        

v    Include fruits and vegetables: Make sure to include different colored fruits and vegetables daily as this will boost your energy levels and help you perform better.

·         

      Include nuts and seeds: Nuts and seeds have essential fatty acids and good quality proteins that will help in muscle building and aid in recovery.

·         Include Stamina Boosters: Feed your children a well-balanced diet and encourage them to eat nutritious food. Eating well can help to improve a child's endurance. 

Stamina Boosters: Complex carbohydrates (whole grains, fresh fruits and vegetables), iron rich foods (pulses and legumes, nuts and seeds, non-vegetarian foods etc)

·         Include Immunity Boosters: Immunity is critical for children into sports.  Focusing on the right foods will strengthen the immune system and will ensure that the child does not fall sick that often.

Immunity Boosters: Super foods such as Ragi, Coconut oil, Spices (Haldi, Cinnamon), Herbs (Coriander leaves, Holy basil) and Nuts and Seeds (Almonds, Poppy seeds, Chia seeds).

·         Include a pre-practice snack: Make sure you are eating something before training/match, as this will ensure your energy levels are up throughout the match and your muscles will be able to work better. E.g. of pre-practice snack: Sweet potato/banana/peanut butter sandwich etc.

·         Include post practice snack:  It is very important to include a post-match snack as it aids in recovery and reduces muscle damage. Good post-practice snacks such as curd, nuts and seeds, milk, eggs, kala chana etc.

·         Breathing exercise: Breathing exercises really help to keep you mentally and physically fit in terms it help you stay active. 

·         Avoid junk foods: Foods like pizza, burgers, chips, cold drinks, pasta will only affect your performance for e.g. you won’t be able to run faster, you will feel tired and sluggish and you won’t be able to concentrate on your coaches instructions.

·         Hydration: It is very important to keep yourself hydrated. Drink at least 10-12 glasses of water daily. If you are not well hydrated, you can feel tired and giddy. Make sure you carry a bottle of water during the match/training and sip on it during the break.

Healthy Options: Water, Coconut water, buttermilk, milkshakes etc.

·         Sleep well: Resting is very important so that you are refreshed in the morning and you can concentrate and play better the next day.

#MEN'SHEALTHMONTH- Nutritional Guidelines for Men’s

Family, career and favorite sporting teams often rank high on the list of priorities in men’s life but in doing so, they often overlook their own health. The choices they make now can affect health and well-being in the years to come, so it is important to establish a healthy lifestyle, including healthy eating habits today. Busy schedules and new environments can lead to unhealthful eating habits such as skipping meals or snacks, eating nothing but fast food, overeating, and drinking excessive amounts of sugar-sweetened beverages or alcohol. Along with inconsistent eating patterns, young men may experience weight gain or a lack of energy.

In fact, men are 24 percent less likely than women to have visited a doctor within the past year, but they are 28 percent more likely than women to be hospitalized for congestive heart failure and 32 percent more likely than women to be hospitalized for long-term complications of diabetes, according to the U.S. Department of Health and Human Services’ Agency for Healthcare Research and Quality.

With numbers like this, men have some unique health needs and “Nutrition is key in helping men of all ages live healthier, fuller lives. Being healthy is not based on just being absent from disease but also being mentally, socially, physically and spiritually healthy, where diet plays 80 percent of the role. So here are a few pointers which men’s should keep in mind so as to lead a better and healthy life.

• Eat Breakfast Every Day: The first meal you eat in the morning truly "breaks the fast" and gets your metabolism moving for the day. Don't skip it!
• Intake of snacks: A mid morning and mid afternoon snack will help you avoid overeating at meals and alleviate energy lows throughout the day (roasted seeds, roasted makhanas etc.)
• Good Protein: Protein promotes muscle growth and overall health and dietary protein is the most important factor in preventing and reversing the excessive loss of lean muscle mass.(A 2013 Abbott-supported study shows that HMB can help older adults prevent muscle loss when on periods of bed rest lasting up to 10 days (HMB is a protein-related compound that encourages your muscles to use the protein you eat more efficiently).  So introduce complete protein sources including fish, lean meats, seeds , eggs and dairy etc. into diet which will keep blood sugar levels optimum and will make you crave lesser for sweets.
• Get More Vitamins C and E- Heart disease is the number-one disease affecting men—According to a 2015 meta-analysis in the British Journal of Nutrition, consuming healthful nutrients, including vitamins C and E (two of the most potent antioxidants), can help lower levels of inflammation and oxidative stress to help reduce wear and tear on your coronary arteries ( walnuts, oranges, grapefruit and leafy greens, citric fruits ).
• Cut down on saturated fat and add healthy fat– Reduce  intake of biscuits, cakes, pies, pastries, chocolate and cream and eat healthy heart unsaturated oils such as rapeseed,avocados, almonds, canola oil, olive and sunflower oils and spreads made from them for cooking, salad dressings and spreading. The omega-3 fatty acids naturally found in seafoods like  salmon is  helping in reducing  inflammation that has been linked to obesity, dementia, Type 2 diabetes and heart disease. A Harvard Medical School meta-analysis shows that eating approximately one to two 3-ounce servings of fatty fish a week reduces the risk of dying from heart disease by 36 percent.
• Limit intake of refined carbohydrates: Refined carbohydrates such as white breads, muffins, pastries anything made with flour will spike the blood glucose instantly leading to weight gain. Opting for more whole grains is key for managing weight, reducing the risk of Type 2 diabetes and even supporting brain function. Insulin resistance, which results in excess sugar in the blood, my increase the brain’s levels of inflammation and potentially contribute to the injury of blood vessels within the brain. Damage to those blood vessels is an important contributor to cognitive loss, dementia and Alzheimer’s disease.
• Check Your Vitamin D Levels- Vitamin D aids in both muscle and bone health to keep  strong through the years. It also  promotes a healthy immune system, being insufficient in this vitamin D can compromise immune. Our tip to you: Get checked it today! Vitamin D is a silent epidemic with symptoms being so unambiguous that it very easily goes unchecked.
• Calcium-   Young men need 1,000 milligrams of calcium each day for bone and tooth health. Young men do prior to age 30 is crucial to having healthy bones for life. Food is the best source of calcium. Aim for three servings of low-fat dairy products, such as milk, yogurt or cheese every day but source it right like A2 milk.
• Eat Vegetables and Fruit- Making healthful choices to fuel a young, active mind and body starts with balance. By eating well now, you can lessen  risk of health-related problems later.
• Iron-Rich Foods- Iron is important for energy. You likely can get enough iron by eating iron-fortified cereal, leafy greens , spinach, pumpkin seeds, quinoa etc.
• Zinc rich foods- Zinc as this nutrient plays an important role in sperm and semen production, or male fertility so introduce seeds, nuts , dairy products, eggs whole grains , chick peas, mushrooms etc.).
• Exercise: Include some form of exercise daily: Exercising for 180 mins/week can help to reduce insulin resistance, especially when coupled with a limited intake of refined carbohydrates. For e.g. Yoga, swimming are some of the best form of exercises. To build muscle, strength train with weights or resistance bands at least two to three times a week. Our tip to you: If you are trying to lose weight, more exercise DOES NOT mean more exercise…it means looking smartly at your food choices, your alcohol intake, your sleep, your stress levels, your sugar and the consistency of your exercise program.
• Don't go overboard with healthy foods- While we all got aware and conscious about the health some started overdoing nutrition. While fiber is good for health but having in excess leads to bloating, and prevents the absorption of minerals such as iron, zinc, magnesium, and calcium. proteins being good for increasing muscle mass and optimum functioning of hormones,having too much can put a load on the kidney,Nuts and seeds has anti-ageing properties, prevents atherosclerosis but in excess it can increase ones cholesterol levels.

 People refer to ‘good’ and ‘bad’ foods, but there are no good and bad foods, only good diets and bad diets. Eating a variety of food from the core food groups, in the right balance, is what healthy eating is all about.

                                                                                                                                                      

Inputs by Nutritionist Nisha Juneja             

MENOPAUSE AND YOU!! WHAT TO EAT AND WHAT NOT TO

Just like pregnancy, menstruation, menopause is also an unavoidable phase in a woman’s life. With the two main hormones i.e. estrogen and progesterone taking a downward dive, the risk of heart disease, osteoporosis, blood pressure etc. increases. Also it’s a point in life where most women can’t figure out what happening to their body as it’s coupled with symptoms such as hot flashes, anxiety, depression, irritability, weight gain etc.

  

However here are some easy ways to combat menopause symptoms:

For Hot Flushes:

• Include Magnesium in the diet: Increasing the amount of magnesium lessens menopausal symptoms such as hot flashes, irritability, insomnia, hyperactivity etc. Good sources include nuts, seeds, green leafy vegetables, whole grains like oats and even dark chocolate (75% cocoa and above)
• Avoid alcohol and caffeine: Both increase the intensity and frequency of hot flashes by excreting magnesium from the body.
• Avoid the spice: Excessively spicy foods cause hot flashes.
• Stay clear of high carbs: Eating high carb foods that cause elevated insulin levels can worsen symptoms such a hot flushes, palpitations, anxiety, depression etc. Increase activity level. Exercise has been shown to have a positive correlation with better moods and even eliminating hot flushes according to some studies.

For Headaches :

• Avoid Amines: Amines are a naturally occurring compound that worsen menopausal symptoms such as headaches. Foods high in amines include (cheese, alcohol, oranges, red meats, all processed or preserved foods such as anything tinned, packaged or factory made).

Health tip: Ginger is found to relieve these types of headaches by dilating blood vessels in the head. Chewing a small piece of ginger can alleviate a headache.

 III.     For Bloating:  Bloating could either be from:

1. Water retention
2. Gas
3. Increased abdominal fat gain.

Water retention: Include diuretics such as celery, parsley or lemon juice in a cup of hot ginger tea. And ensure you are well hydrated and eating a diet low in salt.

·    For Gas:

1. Ensure you are including good pro-biotic sources of good bacteria like: Kombucha, homemade yogurt[dahi], homemade water based pickles, fermented foods etc.

2. Avoid gas forming foods like onion, broccoli, cabbage, soft cheese, beans etc.

3. Change your eating patterns: Eat smaller more frequent meals as these are easier to digest and don’t cause an excessive buildup in gas the way a large meal does.

For abdominal fat gain due to slower metabolism: Maintain regular strength training or resistance
exercise regimen: lifting weights increases the amount of muscle mass and promotes temporary
boosts in metabolism even after your workout session has ended. Try body weight exercises such as
Pilates, suryanamaskar’s or water aerobics in case of weaker joints.

For other symptoms such as  thinning hair, dry skin, accelerated ageing, slower metabolism:

Eating phytoestrogen rich foods: Can act as a natural alternative to Hormone
Replacement Therapy (HRT). Foods rich in phytoestrogens include: Soya beans and soy products
(tempeh, tofu, miso paste etc.), Nuts and seeds (sesame, methi, sunflower, almonds, walnuts, cashew
etc.), Whole grains preferably with bran, lentils and legumes (oats, barley, rye, black beans, moong
beans etc.)

Diet Dr Clinic wishes everyone Eid Mubarak

After a month of mental, spiritual and physical cleansing via fasting, restarting your regular eating
habits with a feast may leave you with indigestion, acidity and in some cases even weight gain. Here
are 6 nutritional strategies to ditch Eid’s after effects.

1.  Start off Slowly: On the morning of Eid break start your day with something low fat, light, fluid filled and easy to digest. This means fruits, curd, a few dry fruits, buttermilk, homemade kheer are good options.
2. Don’t Leave Home, Hungry: Before stepping out to meet loved ones and friends ensure you are not at your hungriest by eating a handful of dry fruit, maybe a glass of buttermilk or even a bowl of curd.
3. Fill up First: Opt wherever possible for whole fruits and vegetables that are also high in water, essential minerals besides natural fiber. Such as opting for a raita with your main meal. Before serving yourself a plate of that delicious biryani, start off with a bowl of curd and a salad on the side to ensure you are easing back into eating after a month’s long break of small meals and extended fasting.
4. Serve Smartly: When faced with a delicious array of options it can be tempting not to mention confusing on what to eat first, instead of serving yourself a little of everything, pick 1-2 items (e.g.: chicken + rice, kebab + salad). When you taste a little of everything you end up eating foods of varying glycemic index’s which can later turn into fat deposits.
5. Stay Clear of Soft Drinks: While a cold glass of something aerated may seem really refreshing to wash down a big meal in on a hot day, you can easily avoid the added calories and blood sugar spike by instead opting for a glass of chaas or buttermilk which not only give you pro-biotic plus points but also are far more nutritious.
6. Keep the Night, Light: After an afternoon of indulging instead opt for simple foods later in the day such as roti with sabzi, a bowl of salad or sprouts.

Managing PCOS through Nutrition

Polycystic ovary syndrome or PCOS, is a set of symptoms related to a hormonal imbalance that can affect women and girls of reproductive age. PCOS may cause menstrual cycle changes, skin changes such as increased facial and body hair and acne, cysts in the ovaries, and infertility. Lifestyle changes are the key to reversing PCOS. Losing weight by eating clean and getting regular exercise will not only reduce insulin and androgen levels, it will also restore normal ovulation and improve the odds of pregnancy.

Following are some methods by which PCOS can be controlled:

• Focus on low glycemic index (see table below): Low GI foods (refer list below) can improve and help balance insulin levels, women with PCOS are often resistant to the effects of insulin, and therefore have more insulin in their blood. This rise in insulin levels means the levels of testosterone are also increased. The increase in both insulin and testosterone upsets the natural hormone balance in the body, often causing symptoms to flare up. 

• Include good quality proteins: Focusing on good quality protein such lean meats, nuts and seeds will keep your blood sugar levels optimum and will make you crave lesser for sweets.

• Focus on Essential fatty acids Healthy fats- Unsaturated fats are essential in managing the symptoms of poly-cystic ovary syndrome as they help to re-balance hormones, manage weight and can help with fertility. You can include ‘Healthy’ fats in the form of virgin coconut oil, desi ghee, avocado, flax seeds, chia seeds, almonds, walnuts etc.

• Limit intake of refined carbohydrates: Refined carbohydrates such as white breads, muffins, pastries anything made with flour will spike the blood glucose instantly leading to weight gain and worsen symptoms of PCOS.

• Source it right: Nowadays, whether its milk or chicken, its generally injected and fruits and vegetables are loaded with pesticides, thus it’s important to source your food from the right sources, for e.g. milk from Indian humped cows- A2 milk, country chicken instead of broilers and look for seasonal and local fruits and vegetables instead of imported fruits and vegetables.

• Include some form of exercise daily: Exercising for 180 mins/week can help to reduce insulin resistance, especially when coupled with a limited intake of refined carbohydrates. For e.g. Yoga, swimming are some of the best form of exercises.

• Focus on Vitamin B12 food sources: Most people with PCOS are deficient in this vitamin. Vitamin B12 is very essential as it is involved in weight control. Sources: Sea food (clams, oysters, mussels), salmon, yogurt, milk, eggs, chicken etc.

• Focus on Chromium, Selenium and Zinc rich foods: These minerals are very important as chromium plays an important role in insulin signalling, selenium and zinc helps to control blood glucose levels and prevent diabetes.

• Chromium rich foods: Broccoli, whole grain breads and cereals, lean meat, cheese, mushrooms, asparagus, green beans, potatoes, prunes, bananas, nuts and spices (black pepper and thyme) etc.
• Selenium rich foods: Brazil nuts, fish, whole wheat bread, sunflower seeds, eggs, mushrooms, oats etc.
• Zinc rich foods: Pumpkin, watermelon and squash seeds, spinach, lean meat, chickpeas, mushrooms etc.

Glycemic Index (GI) of Common Foods

Sr. No.	Name of the food	Glycemic Index
1	White wheat bread	73-77%
2	Whole wheat bread	70-78%
3	Wheat roti	60-65%
4	Chappathi	48-58%
5	White boiled rice	69-77%
6	Brown boiled rice	64-72%
7	Barley	26-30%
8	Instant oat porridge	76-82%
9	Rice porridge /congee	69-87%
10	Millet porridge	62-72%
11	Sweet corn	47-57
12	Cornflakes	75-87%
13	Apple (raw)	34-38%
14	Orange	40-46%
15	Banana	47-54%
16	Pineapple	51-67%
17	Mango (raw)	46-56%
18	Watermelon (raw)	72-80%
19	Potato (boiled)	74-82%
20	French fries (potato)	58-68%
21	Carrots (boiled)	35-43%
22	Milk (full fat)	36-42%
23	Milk (skim)	33-41%
24	Ice cream	48-54%
25	Chick peas	19-37%
26	Soya beans	15-17%
27	Lentils	27-37%
28	Chocolate	37-43%
29	Popcorn	60-70%
30	Soft drinks/soda	56-62%
31	Honey	58-64%
32	Glucose	100%

Source: National Institute of Nutrition (NIN, Hyderabad)