Epidemic obesity and diabetes encouraged the growth of the artificial sweetener industry. Growing number of people are trying to lose weight or keeping the weight off. Sweeteners can be found in almost all chewing gum, diet pop and drinks, "light" yogurt and some frozen ice cream. If the product is "sugar free", "no sugar added", "carb-smart", it is very likely added with sweeteners. Always check the labels.
Types of Sweeteners
Nutritive Sweeteners provide calories to the diet at about four calories per gram, similar to the normal carbohydrate we obtain from food. Examples of nutritive sweeteners include white and brown table sugars and molasses, honey and syrups. In addition, sugar alcohols derived from fruits or commercially made are also nutritive sweeteners. The most common sugar alcohols include: sorbitol, mannitol, xylitol and maltitol. All nutritive sweeteners provide calories to the body and may affect your blood glucose.
Nonnutritive sweeteners are the true "artificial" sweeteners. They do not provide calories and will not influence blood glucose. These include: saccharin, neotame, aspartame, sucralose, stevia and acesulfame potassium (Ace-K)
Which Sweeteners are safe?
The Center of Science in the Public Interest published several reports on safety of artificial sweeteners. Here is the summary:
Sweetener
Brand
Comments
Sucralose Splenda Safe
Neotame n/a Safe
Sugar Alcohols sorbitol, xylitol, mannitol, maltitol etc Safe but may cause bloating, gas or diarrhea in large quantity
Tagatose Naturlose Safe but may cause flatulence, bloating, nausea or diarrhea in large quantity
Aspartame Equal, NutraSweet, NatraTaste Probably Safe. Some people reported headaches. People with PKU should avoid aspartame
Acesulfame Potassium Sweet One, Sunnett, Acesulfame Potassium (Ace-K) Inadequately tested
Stevia Truvia, Sweet Leaf, Honey Leaf Inadequately tested. FDA granted stevia a GRAS status in Decembr 2008. But CSPI cited some studies reporting potential DNA damage. Stevia is not approved in Canada.
Saccharin Sweet 'N Low Unsafe. Studies have shown that it may cause cancer in rats. Saccharin has been banned in Canada for 30 years.
Moderation is always the key. Moderate use of sweeteners can be part of the enjoyment of eating in a healthy diet. Always read the labels of the packaged food to find out which sweetener is present. Remember: A diet drink doesn't mean we can drink numerous bottles a day. If you are trying to lose weight, it is best to follow the Healthy Eating Guidelines and be physically active.
среда, 3 февраля 2010 г.
Healthy Weight Gain during Pregnancy
What you eat every day, even before you are pregnant, is important for your health as well as for the health of your baby. Your diet before pregnancy and while you are pregnant should contain the vitamins and nutrients that your body will need to help your baby develop and grow the way he or she should.
Weight Gain during Pregnancy
The weight gain among women who have healthy babies varies. The following is the recommended weight gain during pregnancy based on your pre-pregnant weight. If you do not know your BMI, please use our BMI Calculator.
Pre-Pregnant BMI
Healthy Weight Gain during Pregnancy
<20 28 - 40 lb. 20 - 25 25 - 35 lb. >27
15 - 25 lb.
In order to gain the above healthy weight during pregnancy, it is recommended to increase your daily energy intake
Increase Daily Energy by
First Trimester
100 kcal
Second Trimester
300 kcal
Third Trimester
300 kcal
As you can see, pregnant women only need to add about 100 calories in the first trimester, and 300 calories in the second and third trimesters. Strategically add an extra nutritious snack should be able to take care of your needs.
The American College of Obstetricians and Gynecologists ACOG recommends increasing the intake of the 4 basic food groups to the following:
4 or more servings of fruits and vegetables
6 - 11 servings of whole-grain and other grain products
4 or more servings of milk products
3 or more servings of meat, poultry, fish, eggs, nuts and lentils
Enjoy a healthy pregnancy!
Weight Gain during Pregnancy
The weight gain among women who have healthy babies varies. The following is the recommended weight gain during pregnancy based on your pre-pregnant weight. If you do not know your BMI, please use our BMI Calculator.
Pre-Pregnant BMI
Healthy Weight Gain during Pregnancy
<20 28 - 40 lb. 20 - 25 25 - 35 lb. >27
15 - 25 lb.
In order to gain the above healthy weight during pregnancy, it is recommended to increase your daily energy intake
Increase Daily Energy by
First Trimester
100 kcal
Second Trimester
300 kcal
Third Trimester
300 kcal
As you can see, pregnant women only need to add about 100 calories in the first trimester, and 300 calories in the second and third trimesters. Strategically add an extra nutritious snack should be able to take care of your needs.
The American College of Obstetricians and Gynecologists ACOG recommends increasing the intake of the 4 basic food groups to the following:
4 or more servings of fruits and vegetables
6 - 11 servings of whole-grain and other grain products
4 or more servings of milk products
3 or more servings of meat, poultry, fish, eggs, nuts and lentils
Enjoy a healthy pregnancy!
Pregnancy diet: How to Choose Calcium-rich Foods
Everyone knows that calcium is essential for building strong bones and teeth. But did you know that it is also important for maintaining a normal heartbeat and regulating blood pressure – and it even helps with the healthy functioning of your nerve system? In addition, some studies suggest that calcium supplements may help relieve premenstrual syndrome (PMS). And it doesn’t stop there – a few studies also suggest that calcium supplements may be able to reduce colon polyps.
Calcium - How much?
Average adult men and women (including pregnant women) need at least 1000mg of calcium daily, while post-menopausal women need up to 1,200mg a day.
Common Calcium-Rich Foods
Use these guidelines to help make sure you get the recommended amount of calcium in your daily diet.
Dairy:
Milk (1 cup): ~ 300 mg
Yogurt (175 mL): ~300 mg
Frozen Yogurt (1/2 cup): ~ 100 mg
Ice Cream (1/2 cup): 85 mg
Cheese is also a good source of calcium, but the amount contained in a serving depends on what kind of cheese you eat.
If you have lactose intolerance, there are still choices in the market. You can enjoy the pre-treated milk with 99% less lactose, or consume lactase enzyme tablets or drops. And some dairy products – such as firm cheese, yogurt, and buttermilk – are naturally low in lactose.
Soy:
Calcium-fortified soy drink (1 cup): ~300 mg
Tofu (1/2 cup): ~250 mg
Canned Fish:
Canned salmon with bones (3 oz): ~ 200 mg
Canned sardines with bones (3 oz): ~ 250 mg
Calcium is also found in dark green vegetables and dried beans. Or, you can use calcium-fortified products such as orange juice, cereal bars, or fitness water to help you fill in any gaps in your daily calcium consumption.
If you decide to supplement with calcium pills, look for the amount of "elemental" or available calcium in the supplements. If in doubt, ask your dietician or pharmacist to assist you in choosing the right calcium supplement.
Key: Look for % M.F or % B.F on the label and choose dairy products with lower fat. Eat a balanced diet with plenty of vegetables and fruits, and include at least 2 -4 daily servings of lower-fat dairy products. In addition of getting enough calcium, physical activity can strengthen your bones as well. So start doing some weight-bearing exercise such as walking and hiking to maintain healthy bones!
Calcium - How much?
Average adult men and women (including pregnant women) need at least 1000mg of calcium daily, while post-menopausal women need up to 1,200mg a day.
Common Calcium-Rich Foods
Use these guidelines to help make sure you get the recommended amount of calcium in your daily diet.
Dairy:
Milk (1 cup): ~ 300 mg
Yogurt (175 mL): ~300 mg
Frozen Yogurt (1/2 cup): ~ 100 mg
Ice Cream (1/2 cup): 85 mg
Cheese is also a good source of calcium, but the amount contained in a serving depends on what kind of cheese you eat.
If you have lactose intolerance, there are still choices in the market. You can enjoy the pre-treated milk with 99% less lactose, or consume lactase enzyme tablets or drops. And some dairy products – such as firm cheese, yogurt, and buttermilk – are naturally low in lactose.
Soy:
Calcium-fortified soy drink (1 cup): ~300 mg
Tofu (1/2 cup): ~250 mg
Canned Fish:
Canned salmon with bones (3 oz): ~ 200 mg
Canned sardines with bones (3 oz): ~ 250 mg
Calcium is also found in dark green vegetables and dried beans. Or, you can use calcium-fortified products such as orange juice, cereal bars, or fitness water to help you fill in any gaps in your daily calcium consumption.
If you decide to supplement with calcium pills, look for the amount of "elemental" or available calcium in the supplements. If in doubt, ask your dietician or pharmacist to assist you in choosing the right calcium supplement.
Key: Look for % M.F or % B.F on the label and choose dairy products with lower fat. Eat a balanced diet with plenty of vegetables and fruits, and include at least 2 -4 daily servings of lower-fat dairy products. In addition of getting enough calcium, physical activity can strengthen your bones as well. So start doing some weight-bearing exercise such as walking and hiking to maintain healthy bones!
Pregnancy diet: Vitamin D and Bone Health
Not just Calcium - Vitamin D is just as important
Many of us are aware of the importance of calcium and its role in osteoporosis prevention. However, we sometimes neglect an essential co-factor in bone health management - Vitamin D.
Vitamin D promotes the absorption of calcium and phosphorus. It regulates how much calcium remains in your blood and how much is deposited in bones and teeth.
Osteoporosis is most often associated with inadequate calcium intake. However, a deficiency of vitamin D also contributes to osteoporosis by reducing calcium absorption. According to the National Institutes of Health, people with vitamin D insufficiency absorbs less than 10% of available calcium. In other words, even if you have an adequate calcium intake, you may not absorb it effectively if you have low levels of vitamin D. Indeed, researchers from the Harvard Medical School published results of a large-scale study in the American Journal of Clinical Nutrition in February 2003 confirming this. The study concluded that there was a lower risk of hip fractures only in individuals with a higher intake of calcium coupled with a higher intake of vitamin D.
Vitamin D - How much?
Average adults including pregnant women need 200 IU of vitamin D daily while adults over 50 need 400 IU daily. The recommendation for vitamin D intake further increases to 600 IU for people over 70 years of age.
Vitamin D insufficiency is common among people over 50, with reported prevalences between 25% and 50% of the population. Insufficiency rate is even higher among elderly living in nursing homes. Non-institutionalized older adults, however, are still at risk of vitamin D insufficiency if they live in the northern region where sun exposure is limited. A report published by Danish researchers in March 2004 showed that daily supplementation of 400 IU of vitamin D can reduce the risk of bone fractures in non-institutionalized elderly living in the northern European region.
Key: Vitamin D is found in fortified milk, cod liver oil and some fish such as sardines, salmon, tuna and mackerel. Some yogurt and breakfast cereals are also fortified with this vitamin. It is wise to routinely check the nutrition labels and look for Vitamin D-fortified foods.
If you are wearing sunscreen of SPF 8 or more, it is very unlikely that your skin is able to convert sunlight into vitamin D. Many researchers suggested that adults over 50 as well as pregnant women should take a vitamin D supplement daily.
Many of us are aware of the importance of calcium and its role in osteoporosis prevention. However, we sometimes neglect an essential co-factor in bone health management - Vitamin D.
Vitamin D promotes the absorption of calcium and phosphorus. It regulates how much calcium remains in your blood and how much is deposited in bones and teeth.
Osteoporosis is most often associated with inadequate calcium intake. However, a deficiency of vitamin D also contributes to osteoporosis by reducing calcium absorption. According to the National Institutes of Health, people with vitamin D insufficiency absorbs less than 10% of available calcium. In other words, even if you have an adequate calcium intake, you may not absorb it effectively if you have low levels of vitamin D. Indeed, researchers from the Harvard Medical School published results of a large-scale study in the American Journal of Clinical Nutrition in February 2003 confirming this. The study concluded that there was a lower risk of hip fractures only in individuals with a higher intake of calcium coupled with a higher intake of vitamin D.
Vitamin D - How much?
Average adults including pregnant women need 200 IU of vitamin D daily while adults over 50 need 400 IU daily. The recommendation for vitamin D intake further increases to 600 IU for people over 70 years of age.
Vitamin D insufficiency is common among people over 50, with reported prevalences between 25% and 50% of the population. Insufficiency rate is even higher among elderly living in nursing homes. Non-institutionalized older adults, however, are still at risk of vitamin D insufficiency if they live in the northern region where sun exposure is limited. A report published by Danish researchers in March 2004 showed that daily supplementation of 400 IU of vitamin D can reduce the risk of bone fractures in non-institutionalized elderly living in the northern European region.
Key: Vitamin D is found in fortified milk, cod liver oil and some fish such as sardines, salmon, tuna and mackerel. Some yogurt and breakfast cereals are also fortified with this vitamin. It is wise to routinely check the nutrition labels and look for Vitamin D-fortified foods.
If you are wearing sunscreen of SPF 8 or more, it is very unlikely that your skin is able to convert sunlight into vitamin D. Many researchers suggested that adults over 50 as well as pregnant women should take a vitamin D supplement daily.
вторник, 2 февраля 2010 г.
Pregnancy diet: Iron Rich Foods during iron deficiency anemia
For iron deficiency anemia in women, a diet with iron rich foods along with iron supplements is often recommended. Absorption of iron from food is influenced by multiple factors. One important factor being the form of the iron. Heme Iron, found in animal sources, is highly available for absorption. Non-heme iron on the other hand, found in vegetable sources, is less available. Iron rich foods of an iron rich diet are listed below:
Iron Rich Foods containing Heme Iron
Excellent Sources
Clams
Pork Liver
Oysters
Chicken Liver
Mussels
Beef Liver
Good Sources
Beef
Shrimp
Sardines
Turkey
Iron Rich Foods containing Non-Heme Iron
Excellent Sources
Enriched breakfast cereals
Cooked beans and lentils
Pumpkin seeds
Blackstrap Molasses
Good Sources
Canned beans
Baked potato with skin
Enriched pasta
Canned asparagus
Warning: Pregnant women should not eat liver because of its very high Vitamin A content. Large amounts of Vitamin A can be harmful to the baby.
The absorption of Non-heme iron can be improved when a source of heme iron is consumed in the same meal. In addition, the iron absorption-enhancing foods can also increase the absorption of non-heme iron. While some food items can enhance iron absorption, some can inhibit or interfere iron absorption. Avoid eating them with the iron-rich foods to maximize iron absorption.
Iron Absorption Enhancers
Meat/fish/poultry
Fruits: Orange, Orange Juice, cantaloupe, strawberries, grapefruit etc
Vegetables: Broccoli, brussels sprouts, tomato, tomato juice, potato, green & red peppers
White wine
Iron Absorption Inhibitors
Red Wine, Coffee & Tea
Vegetables: Spinach, chard, beet greens, rhubarb and sweet potato
Whole grains and bran
Soy products
Iron Rich Foods containing Heme Iron
Excellent Sources
Clams
Pork Liver
Oysters
Chicken Liver
Mussels
Beef Liver
Good Sources
Beef
Shrimp
Sardines
Turkey
Iron Rich Foods containing Non-Heme Iron
Excellent Sources
Enriched breakfast cereals
Cooked beans and lentils
Pumpkin seeds
Blackstrap Molasses
Good Sources
Canned beans
Baked potato with skin
Enriched pasta
Canned asparagus
Warning: Pregnant women should not eat liver because of its very high Vitamin A content. Large amounts of Vitamin A can be harmful to the baby.
The absorption of Non-heme iron can be improved when a source of heme iron is consumed in the same meal. In addition, the iron absorption-enhancing foods can also increase the absorption of non-heme iron. While some food items can enhance iron absorption, some can inhibit or interfere iron absorption. Avoid eating them with the iron-rich foods to maximize iron absorption.
Iron Absorption Enhancers
Meat/fish/poultry
Fruits: Orange, Orange Juice, cantaloupe, strawberries, grapefruit etc
Vegetables: Broccoli, brussels sprouts, tomato, tomato juice, potato, green & red peppers
White wine
Iron Absorption Inhibitors
Red Wine, Coffee & Tea
Vegetables: Spinach, chard, beet greens, rhubarb and sweet potato
Whole grains and bran
Soy products
Pregnancy diet: Iron Supplements for Anemia
The recommended iron intake for men and post - menopausal women is 8mg. The recommended intake for pre-menopausal women is 18mg and the recommendation increases to 27 mg for pregnant women. The CDC recommends routine low-dose iron supplementation (30 mg/day) for all pregnant women, beginning at the first prenatal visit. When a low hemoglobin or hematocrit is confirmed by repeat testing, the CDC recommends larger doses of supplemental iron, usually 60mg/day.
Caution: Do not start taking iron supplements unless it is advised by your doctor.
There are 3 main kinds of iron supplements: Ferrous Sulphate, Ferrous Gluconate and Ferrous Fumerate. Similar to calcium supplements, when purchasing iron supplements, look for the elemental iron content, not the Total iron content. For instance, an iron supplement containing 200mg of ferrous sulfate provides 40 mg of elemental iron. Therefore, this iron supplement in this example provides 40mg of iron.
Many people may experience various gastrointestinal side effects for taking iron supplements such as nausea, vomiting, constipation, diarrhea, dark colored stools, and stomach distress. Some pharmacists suggested that Ferrous Gluconate may cause fewer symptoms and is milder on stomach.
To minimize side effects, start with half the recommended dose, gradually increasing to the full dose. You may also try taking iron supplements with a full stomach instead of an empty stomach.
It is suggested to take iron supplements with Vitamin C-rich foods such as fruits or fruit juice to maximize absorption.
Caution: Do not start taking iron supplements unless it is advised by your doctor.
There are 3 main kinds of iron supplements: Ferrous Sulphate, Ferrous Gluconate and Ferrous Fumerate. Similar to calcium supplements, when purchasing iron supplements, look for the elemental iron content, not the Total iron content. For instance, an iron supplement containing 200mg of ferrous sulfate provides 40 mg of elemental iron. Therefore, this iron supplement in this example provides 40mg of iron.
Many people may experience various gastrointestinal side effects for taking iron supplements such as nausea, vomiting, constipation, diarrhea, dark colored stools, and stomach distress. Some pharmacists suggested that Ferrous Gluconate may cause fewer symptoms and is milder on stomach.
To minimize side effects, start with half the recommended dose, gradually increasing to the full dose. You may also try taking iron supplements with a full stomach instead of an empty stomach.
It is suggested to take iron supplements with Vitamin C-rich foods such as fruits or fruit juice to maximize absorption.
Folic Acid
Recommended Intake
Males & Females ≥ 19 years: 400 ug/day
Note: It is recommended that all women of child-bearing ages consume 400 ug from supplements or fortified foods in addition to intake of food folate from a balanced diet.
What's Folate for?
Part of an enzyme complex that assists in releasing energy from food
Reduces risk of brain and spinal cord damage during first weeks of pregnancy
Helps ensure proper cell division and red blood cell formation occurs
Involved in converting vitamin B12 to its metabolically active form
Defends against anemia and cancer
Best Food sources
Leafy green vegetables, citrus fruits and fruit juices, dried beans and peas, poultry, enriched grain products
Males & Females ≥ 19 years: 400 ug/day
Note: It is recommended that all women of child-bearing ages consume 400 ug from supplements or fortified foods in addition to intake of food folate from a balanced diet.
What's Folate for?
Part of an enzyme complex that assists in releasing energy from food
Reduces risk of brain and spinal cord damage during first weeks of pregnancy
Helps ensure proper cell division and red blood cell formation occurs
Involved in converting vitamin B12 to its metabolically active form
Defends against anemia and cancer
Best Food sources
Leafy green vegetables, citrus fruits and fruit juices, dried beans and peas, poultry, enriched grain products
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