Articles on healthy eating pyramid

The Food Pyramid - Explained

Ms. Swati Kapoor, Dietitian/Nutritionist
Food pyramid is the basic guide which helps us plan a healthy diet according to our body’s requirement. There are a variety of choices which are highlighted by food groups mentioned in a pyramid shape. Individuals should eat different foods from each food group to ensure they obtain all the nutrients their body needs in appropriate proportions. There are several food pyramid plans recommended by health professionals today. The most widely known food pyramid was introduced by the United States Department of Agriculture (USDA) in the year 1992, was updated in 2005, and then replaced in 2011.In 1992, food pyramid became the most useful and influential guide in history. It  was considered as a total dietary approach for nutrient adequacy and moderation in order to bring awareness to the new food patterns. This was widely adopted as an icon and used by various nutritionists, Dietitians and many other medical professionals related to this field. The Food pyramid includes all the major food groups with the correct frequency and amounts that one should have for a healthy and fit body.It was updated in 2005 with colorful vertical wedges replacing the horizontal sections and renamed My Pyramid. My Pyramid was often displayed with the food images absent, creating a more abstract design. In an effort to restructure food nutrition guidelines, the USDA rolled out its new My Plate program in June 2011.Apart from USDA there are over 25 other countries and organizations who have also published food pyramids. Out of this one is Asian food pyramid. This Pyramid is based on a generalized summary of the traditional healthy diets of Asian populations, in the light of current nutrition research. The basic premises of the Asian Diet Pyramid, have received strong international support from leading nutrition scientists and medical specialists as useful alternatives to the 1992 U.S. Food Guide Pyramid. For example, the Food Guide Pyramid lumps some animal and plant foods together in a single group, while the Asian Food Pyramid carefully distinguish between plant and animal foods. The main constitution of the Asian Food Pyramid is of Plant based food, with moderate amounts of animal products. It has a wide variety of healthy foods listed in 8 mini pyramids or levels [as illustrated in the picture].The Asian Diet Pyramid emphasizes -On daily servings of whole grain and minimally processed foods, topped by another large band of fruits, vegetables, legumes, nuts and seeds.Optional daily servings of dairy products (low fat), Sea-foodWeekly Servings of Sweets, eggs and poultry are recommendedMonthly Servings of red meat or PorkDaily physical exercise, a small amount of vegetable oil and a moderate consumption of plant-based beverages are also recommended according to the pyramid6 glasses of water to ensure good healthModerate intake of gin/beer/wineAccording to Campbell, Cornell professor of nutritional biochemistry, co-chairperson of the conference and director of the Cornell-China-Oxford Project-“The Asian diet, which is significantly lower in total fat, may prove to be an even more healthful diet.”Every day, we all need to make good choices regarding the foods we eat and the amount of activity we do.  If you are willful to make changes in your lifestyle to achieve better health of body & mind, then the food Pyramid is the right scientific approach to begin with. As this model is based on years of research, it is certainly promising for every individual.

Healthy Eating Out Guide

Ms. Swati Kapoor, Dietitian/Nutritionist
With the festive season, there is a lot of eating out- family gatherings, weddings, parties, friends, the inevitable boxes of cookies at the office water cooler. Its a land mine of unhealthy choices. With our party season food guide, you'll party and stay healthy.First of all, don’t repent for wolfing down a heavy platter. Understand that it is human to give into temptations, but be sure to learn from them. We often lose control of our food sensory threshold and overindulge only to feel guilty later.Here are some easy tips which will never slip off your mind even while you move ahead to place an order with confidence at various eating joints.Rehearsing a situation in your mind before it happens helps you to arm yourself with strategies, visualize yourself doing them and experience the positive results.So, let's start with the healthy food guide for this party season:Order right: Make it a point to always ask for small portions or junior meals rather jumbo sized portions. Don’t forget “you are what you eat.”Drinks: Drink water, skimmed milk, green tea, iced tea (low sugar), buttermilk, kanji, coconut water instead of aerated drinks, fruit shakes, smoothies etc.Desserts: Always keep sweet options like Fresh fruit sorbet, baked dessert, fruit gelato, custard, sandesh, kaju paan which are comparatively lower in calories than other sweet varieties.Salads: While ordering salads, go without Mayonnaise, other sauces, cream and assortments and cheese.Fast Food: Look for Veggie delights, wraps (veg/non-veg), plain dosas, idlis, appams, McGrills etc rather than their fried versions.Friends: Try and share a meal with a friend as it cuts down your calorie intakeIndian Food: Avoid heavy Indian Thalis, go for small portioned healthy snacks. Avoid curried , battered, fried options, 2-3 protein sources together. Your meal should ideally be having 1 Rice/missi roti+ curd/Raita +1 green veg+ 1-2 pc fish/chicken/ 4-5 pcs Paneer prep (any)/1/4 cup dal with salad and clear soups.Italian: While eating Italian order grilled sea-food, lean meat, chicken, vegetablesChinese: Go easy on appetizers when eating Chinese food, choose flavoured clear soups with vegetables and meat without monosodium glutamate.Mexican Food: Rice, beans, tomatoes, lostadas, enchiladas stuffed with vegetables, shrimps with vegetables are better options while dining at a Mexican restaurant.Other cuisines: Order for sub sandwiches with vegetables, kebabs, Pita, Japanese bento boxes.Make the right choices & stay fit by choosing healthy options.

Turn Yourself Into a Super Healthy Human Just by Eating Nuts!

Ms. Swati Kapoor, Dietitian/Nutritionist
According to a study conducted by the Harvard medical school, people who included nuts as a part of their daily diets were less susceptible to heart diseases and various chronic diseases. Read about the other effective tips for a healthy heart.Nuts are indeed full of healthy fibers, vitamins, minerals, unsaturated fatty acids and many other substances which helps in a more efficient functioning of the body processes. Busting the popular myth that they make you gain weight another study saw that individuals who did in fact consume nuts on a regular basis were more likely to maintain a normal BMI than individuals who did not consume nuts.If you go by these studies nuts are nothing short of superhero of foods as they can literally help you live longer. Since nuts are such powerhouses of health and nutrition another study came with the results that consuming nuts regularly can actually help you live longer.  The study observed a group of individuals who had nuts daily against a group of individuals who did not and they saw that people who belonged to the nut consumption group ended up living longer than the people in the group who did not provided they did not suffer from any other illness.Such huge analysis on the effect of nuts on the human body are being done so as to get a clear picture on whether having nuts can actually have great benefits for our health in a consistent manner. The results are unanimously showing that they do!According to these studies, nuts can help us prevent a number of diseases and their symptom when consumed on a regular basis; a concise list of them is given below:Cardiovascular diseasesInflammationCoronary problemsVisceral adiposityOxidative stressInsulin resistanceHyperglycaemiaEndothelial dysfunctionDiabetes mellitus type 2Metabolic syndromeColon cancerHypertensionGallstone diseaseDiverticulitisNuts have been seen to aid in losing weight as well due to its property of giving a feeling of satiety upon consumption and you feel fuller for longer periods of time. What was seen as a result of all these scientific studies showing more and more health benefits owing to nut nutrition was an upsurge in the public concern over gaining weight as nuts are generally high in their fat content. Subsequently the study performed to see the effect of nuts on weight gain came out to be somewhat surprising as when two different groups pf people were observed over a period of time, one who were given a regular diet of nuts to those who were not, it was seen that people who had a regular supply of nuts through their diet were more likely to maintain their body mass index than those who did not include nuts in their diet.So much research in the area of nut nutrition only goes on prove that the biological scientist are being more and more surprised by its effects on the health of people when administered for a respectable period of time.The faith in the health benefits of nuts is increasing to the rate that now research is going into the field of studying nut allergies and how they can be countered starting from the early years of development in an infant. It seems the result that has been observed till date inclines more towards the ability of an allergic baby to have differing rates of allergic reactions after been given nuts between 4 to 11 nuts in a powdered form to avoid the risk of choking from being cured to very low rate of allergy. In some cases some expecting mothers who had a high risk of having allergic babies were advised to include nuts in their diets so that their babies would have less chances of having the nut allergy.Clearly when so many great minds are consistently working towards studying the effect of nuts on our health, it shows that nuts are nothing short of amazing when it comes to building our health. Whether it is nuts as a whole or their butters, they will provide you with some great health benefits which you can reap throughout your life. Whether it is maintaining a good internal organ health or giving you glowing exterior skin and hair, nuts can actually give it all!Some delicious ways of enjoying nuts in your daily diet is given below:Peanut butter sandwich- has high caloric content, ensure you lead an active lifestyle to enjoy this without gaining weight.Include in your salad dressing- If you are not big on high caloric foods,  just sprinkle a few nuts on your salad.A trail mix of nuts- Mix and match different kinds of nuts and other confectionaries in a bowl for an evening snack- again has a high caloric content check the portions in order to keep your weight in check. Read about other kinds of trail mixes.Roasted and salted- Just roast a few nuts and sprinkle salt to taste to enjoy this anytime munchie.Sweetened- Just dip your nuts in some molten chocolate (preferably dark) and enjoy the sweet flavourful nothings.Add to your meals- when you are cooking some dish which can absorb the nuttiness of different nuts just go ahead and add them.Peanut butter and fruit- Just spread some peanut butter on some fruit like banana or apple and enjoy the goodness of two great foods which together are extremely palatable.After going through this article, we are sure that you have been favourably pushed towards the side of nuts and are now more than eager to include these delicious gifts of nature to your diet. Just remember when we talk about nuts we mean almonds and most of the tree nuts with exception of cashews and macadamia nuts which contain too much saturated fat to help with these health benefits.

Corn Healthy or Not for Your Health?

Ms. Swati Kapoor, Dietitian/Nutritionist
Corn grows in “ears”, each of which is covered in rows of kernels that are then protected by the silk-like threads called “corn silk” and encased in a husk. Corn, also called maize, is one of the world’s major cereal crops and is used as flour to make bread; to produce breakfast cereal, to make popcorn and, of course, corn is grown and sold as a vegetable.Corn also called sweet corn, sugar corn or simply corn. Unlike field corn varieties, which are harvested when the kernels are dry and fully mature, sweet corn is picked when immature and eaten as a vegetable rather than a grain.Sweet corn is the result of a naturally occurring recessive mutation in the genes which control the conversion of sugar to starch inside the endosperm of the corn kernel.  Corn NutritionCorn is an excellent source of dietary fibre and potassium and contains vitamin C, beta carotene and niacin (one of the B group vitamins which assist in the functioning of the digestive system, skin, and nerves. It is also important for the conversion of food to energy.)Being rich in folate, corn helps the generation of new cells, especially important before and during pregnancy. Those suffering from anemia have shown positive effects after consuming corns. The Pantothenic acid present in corns helps with the physiological functions of the body.Owing to the presence of thiamin, corns have been said to help in the metabolism of carbohydrates. Corn has been found to be helpful in treating kidney problems, including renal dysfunction.Regular consumption of corn, in moderate quantities, has been associated with better cardiovascular health.The beta-cryptoxanthin in corn makes it good for the health of the lungs and may even help prevent lung cancer. Corn Calories100 gm of corn contains:Calories: 92Protein: 3.7 gmCarbohydrates: 20.5 gmCalcium: 9 mgDietary fiber: 2.7 gmFat: 1.2 gmIron: 0.5 mgCorn is rich in phosphorus, magnesium, manganese, zinc, copper, iron and selenium. It has small amount of potassium. Corn has vitamin B (Thiamin, Vitamin B6, Niacin, Riboflavin, and Folate). It has traces of vitamin A and vitamin E. Health tips for Corn Come summer time and the hot ‘corn on the cob’ seem to be the perfect snack, for munching in the evening. Not only is it great in taste, but also packs a high amount of nutritional value within itself.

Is It Possible to Eat Healthy Food at Nearby Fast Food Joint?

Dr. Rahul Varma, Pediatrician
With changing culture and family dynamics in India, there is more and more nuclear family with both parents working. Life has become busy; so many parents opt to eat out at a food joint rather than preparing a healthy meal at home. And with media exposure and cultural change, children are also demanding. Due to this more and more children are overweight and are at increased risk of obesity and other major diseases.Eating fast food once in a while is fine, but it should not become a regular feature of your child’s staple diet. Twice a month, eating out will be just fine, not more than that.Being a parent, it is our responsibility to provide child with healthier options and lead with example. We can encourage them to go for healthier options.Few things to keep in mind while eating out that can help you and your kids are:Control the portion size: This is the most important factor in maintaining a healthy weight. Do not get carried away by temptation from food joints who offer to upgrade to larger size or combos to save money. The price difference between a medium drink and large is kept very small so that you are tempted to buy a bigger one.Encourage them to eat roasted, steamed or boiled food rather than fried. It helps to decrease the number of calories and is much healthier option.Order some salad or fruits along as a side dish. It will make you fuller at very low calories and with healthier options.Order some non aerated drinks (without soda) like water, juice or milk. Avoid aerated drinks with soda like cold drinks; they are just empty calories. But to go for healthier options like fruit juices or smoothies.Do not get lured by word “Diet”: Diet food or diet cold drinks or diet chips are not a healthy option. Diet cold drinks have artificial sweetener and other stuff inside which can even be more dangerous (most of such drinks have labels stating that not meant for less than 18 years). Diet chips still have lot of salt (high sodium content) and masala that is not good for your heart and cholesterol.Similarly “Fat free” does not mean a healthy option and you can eat large amount. They still have carbohydrates and lots of calories which can make you obese. Remember you can buy a new house to stay but you have only one body to live.If your body is not in good shape, all your materialistic wealth will be of no use.Respect your body: Eat healthy, do exercise and be mentally strong.  And have faith in your abilities, you can do lot better than you think you can.

Do You Suffer From a Eating Disorder?

Dr. Darpan Kaur, Psychiatrist
Are you hungry all the time? Then this article is just for you. We all know that food plays an important part in our life. It provides us energy and nutrients and plays a very vital role in physiological functioning of our bodies. Eating also makes us happy, as we bond over meals at home, workplace, luncheons, dinner, coffees, etc. However, how many of us can balance the eating with “healthy” and “exercise?” Today’s fast paced workaholic life has given birth to a problematic relation between “healthy eating and regular exercises.” Only when we see the scales tipping towards weight gain do we realise the problem. Many people eat more due to psychological stress. They become emotional eaters, eating  excessively to fight away the stress they face, the painful emotions they experience and the anxiety they feel without even being aware of it fully! Many willfully starve, frequently by depriving themselves of basic energy and nutrients for that elusive figure. Eating disorders are not gender biased. Be it youngsters, adolescents influenced under the buzz word “healthy,” or peer pressure, there are many who have eating disorders mainly because they are highly influenced by the recent fads and psychological development, family history,  stress, psychiatric and medical co-morbidity. The major symptom of an eating disorder is unusual consumption of excessive food in short periods of time. Others include not being able to exercise control, eating even when full, eating to cope with negative feelings of loneliness, sadness, unpleasant emotions, eating lots of junk food frequently,  skipping meals frequently, hiding food and throwing food secretly provided by caregivers, refusing to eat food, vomiting immediately after eating, eating impulsively and randomly without healthy routines, exercising way excessively beyond the regular fitness regimens in compensation to cope with guilty eating spells, going to the gym or workouts session erratically after  frequent spells of  consumption of very high caloric food, perceiving one's self to be fat despite being objectively thin and underweight, not able to stop disordered eating patterns despite developing medical complications related to the eating disorder,  feeling sad and distressed because of eating problems. Not all are eating disorders! All individuals who are obese or underweight have an eating disorder. Medical conditions, hormonal problems, genetic overlay, etc. can contribute in making a person fat or thin! No need to feel ashamed over your weight and body image! Be confident the way you are whether thin or fat! However, for medical reasons it may be necessary to prioritize one's excessive weight gain or weight loss! The most common types are: Anorexia NervosaBulimia NervosaBinge eating Disorder Anorexia nervosa individuals can have a morbid fear of becoming fat and may restrict intake of food excessively or use measures such as vomiting, laxatives to lose weight and a body image distortion of being very fat despite objectively being thin. Bulimia nervosa can have symptoms such as eating excessively, emotional eating, feeling guilty about the eating pattern, compensatory excessive exercising to lose excess intake. Binge eating is characterized by eating excessive amounts of food in relatively short periods of time very frequently. There are standard diagnostic criteria in psychiatry classification such as DSM- 5 and ICD-10 which enable psychiatrists to clinically interview the patients and diagnose the conditions based on symptoms. What can "eating disorders" do to you? Untreated eating disorders can have implications on physical health leading to complications such as loss of menses, osteoporosis and fractures, GIT disturbances, electrolyte disturbances, dental problems, cardiac problems, etc. Eating disorders can also have co-morbid psychiatric disorders such as depression, OCD, anxiety disorder, substance abuse, personality issues, etc. If you think you or your near and dear ones have some symptoms of an eating disorder, it is advisable to consult a psychiatrist at the earliest. The psychiatrist will clinically evaluate you, try to understand your pattern of eating disorder, rule out co-morbid depression, stress or anxiety related disorder, counsel you and provide you cognitive behavior therapy for the eating disorder. The psychiatrist may also suggest some psychological assessments if perceived necessary to understand the problems with your eating. The psychiatrist may also suggest some medications for your pattern of eating disorder based on clinical expertise. The psychiatrist may suggest some investigations and references to other specialties such as medicine, pediatrics, endocrinology, neurology, surgery, gynecology, etc. based on the symptoms and complications faced by the patient. Outpatient or in-patient based treatment setting for eating disorders depend on the diagnosed condition, severity of the condition, co-morbid medical problems, school of training, guidelines, etc. Multidisciplinary approaches consisting of psychiatry, clinical psychology, nutritionist counselling, etc. may be helpful in holistic management of eating disorders in collaboration with concerned specialties.

Everyone Should Have These 10 Super Healthy Foods in Their Diet!

Dr. Sayantika Sarkar, Homeopath
Whole Grains:People who eat plenty of whole grains tend to be leaner and have a lower risk of heart disease than those who don’t. This is probably because whole grains contain antioxidants, phytoestrogens and phytosterols that are protective against coronary disease.The fiber in whole grains also has its benefits: various studies link a high-fiber diet with a lower risk of heart disease. In a Harvard study of female health professionals, people who ate a high-fiber diet had a 40 percent lower risk of heart disease than those who ate a low-fiber diet.Aim to include plenty of foods that are rich in soluble fiber, which, studies show, can help lower “bad” LDL. Soluble fiber binds bile acid, a key component in fat digestion that our bodies make from cholesterol. We can’t digest fiber, so when bile acids are bound to it, they get ushered out of the body as waste. This causes the body to convert more cholesterol into bile acids, which ultimately has the effect of lowering circulating cholesterol levels. Foods high in soluble fiber include oatmeal, barley, beans, okra and eggplant, and citrus fruit, such as oranges. Raisins: Research has shown that antioxidants in raisins fight the growth of a type of bacteria that can cause inflammation and gum disease. People with gum disease—which affects up to 50 percent of American adults—are twice as likely to suffer from heart problems. So, dealing with one can help people avoid the other. Last summer, a major heart journal and a major periodontal journal simultaneously published a consensus paper that outlines the link between the two diseases: inflammation. As a result, choosing certain foods, such as raisins, may help you protect both your gums .Yogurt:Research shows yogurt may protect against gum disease. Left unchecked, gum disease may elevate a person’s risk for heart disease.Researchers from Japan analyzed dietary intakes from nearly 1,000 adults and found those who consumed the highest levels of dairy—specifically yogurt and yogurt-type drinks—had the healthiest gums. Their report, published in the Journal of Periodontology, credits probiotics (a.k.a. “good bacteria”) as one possible champion of gum health. Experts believe that probiotics may help to counter growth of the “unfriendly” bacteria in the mouth. Probiotics are live active cultures used to ferment foods, such as yogurt and kefir (fermented milk), and studies suggest that they may improve digestion and boost immunity too.Beans:Eating beans regularly is good for your heart, and you don’t need to eat a lot of them to benefit. A study published in the Journal of Nutrition suggests having just 1⁄2 cup of cooked pinto beans daily might lower cholesterol. Soluble fiber is a key reason why, says Philip Ades, M.D., author of the EatingWell for a Healthy Heart Cookbook (The Countryman Press, 2008). “Like all foods that contain a lot of soluble fiber, beans help bind cholesterol and keep it from being absorbed in the gut,” he explains. And, as the fiber is fermented, it produces changes in short-chain fatty acids that can inhibit cholesterol formation. (By-products of this same fermentation process are what cause the gas so often associated with eating beans.)Other components in beans also may be responsible for the cholesterol-lowering effect. Beans contain a variety of heart-protective chemicals, including flavonoids, compounds also found in wine, berries and chocolate, that inhibit the adhesion of platelets in the blood, which can help lower risk for heart attack and strokes.Nuts:Nuts are chock-full of vitamins, minerals, heart-healthy monounsaturated fats and low levels of saturated fats. Research suggests that people who eat nuts—walnuts, pecans, almonds, hazelnuts, pistachios, pine nuts and peanuts (which actually are legumes)—two to four days or more per week have a lower incidence of heart disease than people who eat them less often.Tomatoes:An excellent source of vitamin C, plus vitamin A, potassium and fiber, tomatoes are high in lycopene, which works with other vitamins and minerals to aid in disease prevention. Research suggests that the combination of nutrients in tomatoes may help prevent cardiovascular disease. Cooking may actually increase the health benefits of this lush fruit because although cooked tomatoes have less vitamin C, their lycopene is more available and antioxidant activity is undiminished by cooking.Apples:Apples were associated with a lower risk of death from both coronary heart disease and cardiovascular disease in the Iowa Women’s Health Study, which has been tracking 34,000-plus women for nearly 20 years. Finnish researchers studying dietary data collected over 28 years from 9,208 men and women found that frequent apple eaters had the lowest risk of suffering strokes compared with nonapple eaters. What explains the hearty benefits? Researchers suggest that the strong antioxidant flavonoid compounds found in apples—quercetin, epicatechin, epigallocatechin, kaempferol and other polysyllabic wonders—play a key role by preventing “bad” LDL cholesterol from oxidizing and triggering a series of events that result in the buildup of plaque in arteries, as well as inhibiting inflammation. Apples are also rich in pectin, a form of soluble fiber known to help lower cholesterol, and they provide a decent amount of vitamin C, another antioxidant.Berries:Eating just under a cup of mixed berries daily for eight weeks was associated with increased levels of “good” HDL cholesterol and lowered blood pressure, two positives when it comes to heart health, according to a study of 72 middle-age people published recently in the American Journal of Clinical Nutrition. Included in the mix were strawberries, red raspberries and bilberries—similar to blueberries—as well as other berries more common in Finland (where the research was conducted): black currants, lingonberries and chokeberries. The diverse range of polyphenols—a broad class of health-promoting plant compounds that includes anthocyanins and ellagic acid—provided by the mix of berries is likely responsible for the observed benefits. Polyphenols may increase levels of nitric oxide, a molecule that produces a number of heart-healthy effects. One is helping to relax blood vessels, which subsequently results in lowered blood pressure.Popcorn:Popcorn delivers polyphenols—antioxidants linked to improving heart health. Gram for gram, popcorn boasts three times more polyphenols than kidney beans (the highest vegetable polyphenol source) and four times more than cranberries (the best fruit source), according to recent research out of the University of Scranton.What’s more, popcorn is a whole grain—and people who eat plenty of whole grains tend to be leaner and have a lower risk of heart disease than those who don’t.Green Tea:Some of the strongest evidence of tea’s health benefits comes from studies of heart disease. Scientists have found that those who drink 12 ounces or more of tea a day are about half as likely to have a heart attack as nontea drinkers.Scientists also reported in 2009 that Japanese men who drank a daily cup of green tea significantly lowered their risk of developing gum disease—the more tea, the lower the risk. The researchers believe antioxidants called catechins in green tea are the key. Catechins hamper the body’s inflammatory response to the bacteria that cause gum disease. People with gum disease are twice as likely to suffer from heart problems.

Eating Disorder: Things You Should Know!

Ms. Swati Kapoor, Dietitian/Nutritionist
A harmless remark by an educated parent on the physical attribute of their growing teenage girls resulted in a shocking “anorexia pact” by the duo at the age of 11. Now at the age of 33 and being doctors they don’t lead a normal life. Eating disorders might start at a very early , if not identified and treated can stay with you for life.Anorexia nervosa is one of the most common eating disorder that is associated with abnormally low weight achieved by extreme dieting, fasting and followed by compulsive exercising.  Mostly young girls are afflicted from this disorder especially in the absence of early parental care and support to inculcate healthy eating habits. Eating disorders have been around forever but finally society is accepting the seriousness of this ailment  and encouraging parents, friends to come together and support the person suffering from it.  There is a higher success rate of controlling and reversing it through family and social support .Eating disorders mostly start from home and parents play an extremely critical role in stimulating and curbing them.  Children very closely watch and imitate their parents. If the parents fuss too much about their looks and being thin the kids will imitate them. Similarly if the parents eat a lot of unhealthy food the kids would be inclined towards junk food even when they grow up. Therefore it is mostly parent’s responsibility to inculcate healthy eating habits amongst children.Eating disorder can have serious repercussions on health like weakness, fatigue,  anaemia, heart & kidney problems, osteoporosis, infertility, disruption of sugar levels  and even death. Nature and nurture is equally responsible for this condition. Therefore it is imperative to apply a three pronged approach to dealing with it.First restore the healthy weight of an individual, second to treat the psychological factors that may have caused this situation and lastly ensure there is total support and care to prevent relapse.Healthy Food does not make you fat. Its unhealthy eating patterns like eating too much processed food that only has empty calories and not nutrition. Also controlling the portions even at an early stage is important. This does not mean dieting it means regulating a healthy meal pattern in children where importance is give to a balanced diet that includes fruits, vegetables, dairy and grains. If a healthy food routine is followed the kids will tend to eat less junk as they will be fuller for longer resulting in optimum growth, overall health and better immunity.Also teens suffering from eating disorders tend to be very sensitive and emotional. Its important as a parents need to be more tuned to their emotion needs, provide them that extra affection and care.

Starving vs Eating Healthy

Ms. Silky Mahajan, Dietitian/Nutritionist
You study one night before the exam but you manage an all nighter, thus you manage to pass. You study for a week for your SAT exams but you manage a score little over 1800. You sit down for a few hours and you manage to finish the work your boss asked for a week ago. You push yourself and get the desired results. These results keep you happy, get the work done (in a long term successful manner) and turn out to be fast as well as effective! But, can you say the same in relation to starving to lose weight? Yes it’s fast, but is it effective? Yes you might look thin, but internally are you happy when you’re hungry? Yes it’s got the job done but will it be a long term success? The answer is NO. Starving yourself to lose weight isn’t the solution. WHY, you ask? Well here’s a piece of my mind.Metaaabolismmmm vs METABOLISM:Well the first ones an example of how slow your metabolic rate will be when you starve! Since glucose and insulin play a major role in your metabolism levels, insufficient consumption of food will lead to a fall in their levels, eventually causing a decline in your metabolic rate. Then comes the second kind, that fast paced metabolism – that’s because regular meals keep your digestive system running which in turn paces up your metabolic rates.No water vs no water weight:When you decide to starve yourself, you say no to almost any item going into your mouth. You cant live on a peanut for lunch and one fruit for dinner! Instead you need to trim the excess weight by getting rid of the water weight by cutting your carbs! For every gram of carb that you consume, your body retains 4 grams of water. No carbs, no retention. .no water weight? That’s right! Say no to carbs, yes to healthy food and bye bye to water weight.Malnutrition vs nutrition:After a few months of starvation, there is a major cut in your staple food which leads to insufficient nutrients, vitamin and minerals. Without all the essentials for a “balanced diet” your body cannot function properly which could lead to serious illnesses and problems. On the other hand, if you eat right your body improves its immunity and keeps even the smallest cough away.To sleep or not to sleep:Those who starve themselves tend to get hungry (well, duh) during the odd hours of the night. This either keeps them up late at night or keeps waking them up every few hours. OR, even worse – you binge eat at like 3 am.. carbs, fat and dessert! Whereas those who eat a well balanced healthy meal end up getting a good night’s rest since their body isn’t short of food aka energy deprived!Lethargic lump vs energizer bunny:After you skip some meals, your body is really low on energy so it uses stored fat as a replacement ie muscles. You’ll notice your muscles slowly start to fade away to compensate for the lack of energy in your body. Eventually you won’t have the energy to do anything, not even eat (not as good as it sounds!). Actually no energy and no muscle might just make you fat and lazy. If you decide to get off your lazy lump and cook breakfast, you will actually help kick start your body into fat burning mode! Also you’ll have the energy to exercise – which definitely provides better results than starving.