HEALTH TIPS

* walking is very good exercise.

*Eat more fruits and vegetables.       SEE DETAIL


Maintain ideal body weight.

There is no clear definition of a desirable or ideal body weight. Body weight for a given height of person with good health and long lifespan is considered as Ideal body weight. A much simpler and more acceptable measure is the ratio of weight and height, which estimates total body mass and correlates highly with the % of body fat. The most commonly used ratio is the BMI. It is computed by dividing the weight in kilograms by the square of the height in meters [BMI = Weight (kg) ÷ (Height M)square ]. If BMI is less than 25, your weight may be considered OK.

*  What are the foods to be avoided by BP patients

Ans:

(a) Salted snacks e.g. Potato wafers
(b) Pickles and papads
(c) Ketchups
(d) Salted meat / salted sea food
(e) Excess of fat 

* Which is the best way to lose weight?

        Ans: A combination of physical activity of atleast a 30 minute walk per day with a moderation in calorie intake would do wonders. Drastic weight loss programs can be rarely sustained. Just avoiding refined sugars, disserts, deep fried foods, dairy and bakery products, aerated bottled drinks itself can cut down a large amount of calories. Consuming atleast 400 gms of fruits and vegetables can also avoid the hunger.

Food for elderly people

I) Individuals of 60 years and above (WHO) constitute the elderly. 

ii) The daily intake of oil should not exceed 20 g. Use of ghee, butter, vanaspati and coconut oil should be avoided.

iii) They need foods rich in protein such as pulses, toned milk, egg-white etc. 

iv) They need daily at least 200-300 ml of milk and milk products and 400 g of vegetables and fruits.

v) The diet needs to be well cooked, soft and less salty and spicy. Small quantities of food should be consumed at more frequent intervals and adequate water should be consumed to avoid dehydration, hyponatraemia and constipation.

Frequently Asked Questions

 

1. Does excessive eating of salt increase blood pressure?

Ans: Yes and No
Yes in certain individuals who are salt sensitive, while this does not happen in those who are salt insensitive.


2. What are the foods to be avoided by BP patients

Ans: (a) Salted snacks e.g. Potato wafers
(b) Pickles and papads
(c) Ketchups
(d) Salted meat / salted sea food
(e) Excess of fat 


3. Will eating fruits cause cold?

Ans: Cold is caused by a virus. Most fruits rich in vitamin C (like oranges), in fact can protect against frequent attacks of cold. Some people may be allergic to certain foods which may include fruits. They should find out by trial and error and try and avoid only those fruits. 


4. Is it good to drink water while eating? Will it reduce digestion?

Ans: There is no evidence to suggest this. Some feel that it may dilute the digestive enzymes, but this does not occur, because the intestines produce several times more enzymes than what is actually required for digestion. Water intake may however fill the stomach and thereby give a feeling of fullness. This is common among children.


5. Are artificial sweeteners harmful?

Ans: Scientific data does not indicate that either saccharine or aspartame are harmful to humans 


6. Which is the best source of calcium? Will calcium tablets prevent fracture?

Ans: Best source of calcium is milk. To a certain extent calcium tablets @ 500 mg/day would help. Women should take calcium well before onset of menopause, as more than 50% of the calcium in the bones is lost during the first 5 years of menopause itself. 


7. Which of the cooking oils are good for health?

Ans: All oils are good in one way or the other. Groundnut oil, mustard oil are very good. It is always suggested to use a combination of oils either blended or by rotation. e.g. Groundnut oil, soya bean oil, sunflower oil, rice bran oil so that you get the benefit of all. Sunflower / any single oil alone is not preferred. 


8. Which is the best way to lose weight?

Ans: A combination of physical activity of atleast a 30 minute walk per day with a moderation in calorie intake would do wonders. Drastic weight loss programs can be rarely sustained. Just avoiding refined sugars, disserts, deep fried foods, dairy and bakery products, aerated bottled drinks itself can cut down a large amount of calories. Consuming atleast 400 gms of fruits and vegetables can also avoid the hunger.


9. Will eating tomatoes and palak cause stones in the kidney?

Ans: No! These are unfounded fears. Eating tomatoes and palak may be little harmful to those who are prone to the problem of formation of stones in the kidneys. 


(SOURCE - WEBSITE NATIONAL INSTITUTE OF NUTRITION)

http://ninindia.org/DietaryGuidelinesforNINwebsite.pdf
 
     
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