Dr Nair's Kerala Ayurveda

28/06/2016

Lack Of Sleep Increases Your Risk Of Diabetes, Right From Your 20s!
Apart from making you tired and cranky the next day, lack of sleep could be doing a lot more damage to your health! A new study found that not getting enough sleep at night could increase your risk of getting diabetes.What’s the connection between the two? Well, lack of sleep lowers your insulin sensitivity, thereby affecting your body’s ability to regulate blood sugar. Insulin is the hormone that escorts blood sugar to your cells, but if your body becomes less sensitive to insulin, then more and more insulin is required to deal with the same amount of sugar. This eventually leads to problems like diabetes and obesity.
The participants of the study were all in their 20s. Many of them would get by with five or six hours of sleep every night, but according to the researchers, that’s just not enough. When they woke up, their bodies were not able to process sugar as effectively as when they got a full nine hours of sleep.Another problem that the researchers noticed is that when people stay awake longer, they tend to eat more. This is another problem that leads to both diabetes and obesity.

11/06/2016

Bones
To provide a well-off and sturdy structure to your body, it is crucial to have strong and brawny bones that can safeguard all the internal organs, as well as muscles. Strong bones also provide balance, strength and good posture. Calcium, vitamins, phosphorus, fiber, beta-carotene, proteins, magnesium and minerals are some compounds that are responsible for making the bones healthy and robust. Read the article below to know that which ‘super foods’ contain these nutrients so that they can be made a part of the daily diet.

1. Milk

As we all know, consuming milk is the healthiest and easiest way of consuming calcium. It is undoubtedly the best source that is full of calcium, potassium, riboflavin, phosphorus, magnesium and Vitamins A, D, and B12. Depending upon the preference level, milk can be taken in any form, such as whole, skimmed or low fat. Those, who do not like milk, can also add into it chocolate sauce, dark chocolate, or any such tasty enhancements.

2. Yogurt

One cup of yogurt daily is sufficient to accomplish the calcium requirement of the body. Besides calcium, yogurt also contains potassium, Vitamins D, A, B12, magnesium, phosphorus, riboflavin and protein. You can also have fat-free yogurt if you are diet conscious.

3. Salmon

This fatty fish is a complete package of a wide variety of bone-boosting nutrients, like calcium, omega-3 fatty acids, protein and vitamin D. Vitamin D and omega-3 fatty acids cooperate in increasing the assimilation of calcium in the body. If salmon is taken daily, it can perk up the bone solidity.

4. Cheese

The milk made product, cheese, is encumbered with a great quantity of calcium in conjunction with riboflavin, Vitamins D, A, B12, potassium, phosphorus, magnesium and protein. These nutrients are responsible to make bones strong. Consume cheese regularly to attain bone health.

5. Sesame Seeds

Sesame seeds are also excellent for obtaining a healthy bone structure. These nutty seeds are full of nutrients, like calcium, phosphorus, magnesium, and vitamin K and D. One fourth cup of sesame seeds, either roasted or dried, must be consumed daily in order to get sturdy bones. You can also sprinkle them on cooked vegetables or salads. Sesame butter is equally good.

6. Collard Greens

Collard green is a kind of green leafy vegetable, which is full of calcium, magnesium, omega-3 fatty acids and Vitamin K. One cup of collard green can provide you one fourth of the daily calcium requirement. Collard green also encompasses anti-bacterial, anti-diabetic, and anti-cancer properties.

7. Spinach

Spinach is an easily accessible vegetable that not only looks after bone health, but is also good for a number of ailments. That is why, spinach is considered to be one of the healthiest ‘super foods’. The magnesium, calcium, vitamins, iron, calcium, fiber and potassium contents in spinach make it superb to get healthy bones. Alongside spinach, you can also try kale, broccoli, cauliflower, and cabbage to have strong bones.

8. Tofu

Tofu is a kind of cottage cheese, which is made up from soy. It also contains a large amount of calcium and plant-based chemical, called isoflavones, which plays a vital role in promoting strong and well-built bones. Half cup of tofu is equivalent to 800 milligrams of calcium. Whether plain or cooked, tofu is a healthy option for your bones.

9. White Beans

White beans are again one of the preeminent ‘superfoods’ for hale and hearty bones. This legume is high in the amount of calcium, fiber and fat-free protein. White beans also contain essential minerals, like phosphorus, magnesium and potassium. All these nutrients are required make bones strong.

10. Sardines

One more brilliant source of calcium, omega-3 fatty acids, phosphorus and Vitamin D and B-12 is the cold water fish- ‘Sardine’. In fact, sardines have good amount of vitamin D and calcium in comparison to milk and dairy products.

11/06/2016

Nuts
We have always seemed to take a liking to cashew nuts for their outstanding taste without actually ever knowing all the health benefits they offer. This yummy treat is the source for a considerable amount of proteins, vitamins, minerals, promoting a healthy lifestyle and state of mind. Originally discovered in the north-west region of Brazil, the cashew tree is now grown in many tropical areas and is produced by India, Indonesia, the Ivory Coast, Nigeria and Vietnam. No need to worry, this life-changing nut can be purchased from many of your local stores at decent prices.

But what exactly are the best health benefits of cashew nuts and how can they have an impact on our day-to-day lives? The scientific results are genuinely stunning and may help you make some nutritional adjustments for the best. Check out our pick of 12 reasons why you should incorporate cashew nuts into your diet and test out the magic for yourself.

1. Antioxidants – take care of your heart
What better way to give back love to your ticker than by enjoying a nutritional snack? Few people know that these delicious nuts are rich in antioxidants and have proved to bear significant cardio-protective qualities. Like multiple other tree nuts, cashews contain quite a high amount of alkyl phenols in their composition, but also co-factors for a wide variety of enzymes, such as copper, magnesium or selenium. Studies have demonstrated that cashew nuts have lowered the risk of coronary heart disease and have decreased death rates from cardiovascular causes by 11% thanks to consumption increase. By consuming cashews you can slowly but surely say goodbye to heart conditions!

2. Magnesium – strong bones, gums and teeth
Even though calcium is considered to be one of the most important factors for determining a healthy bone structure, few are those who know the true value of magnesium from this viewpoint. It is appreciated that around 2/3 of the amount of magnesium found in the human body resides in our bones, so we should truly reconsider the importance of this vitamin if we want to maintain superhero bones. The high amount of magnesium is yet another health benefit of cashews that we should keep in mind when searching for natural remedies. This great antioxidant found in cashew also does wonders for the oral cavity: it strengthens gums and helps you preserve your teeth in the long run.

3. High blood pressure, be gone!
Another reason why the high intake of magnesium from cashew nuts can visibly change your life is the impact it has on blood pressure. A lack of magnesium can lead to alarmingly high blood pressure and even to various muscle cramps, spasms and tensions. Cashew nuts are known to lower blood pressure and have a wonderful impact on patients who suffer from this condition. Even if you don’t have these kinds of problems, you should know that they also help fight migraine headaches and continue your day without pain and with a clear mind.

4. Cashew Butter – creamy, delicious & nutritious
Love PB&J sandwiches? You now have a healthy alternative for your favorite lunch. If you take your average peanut butter and switch it with cashew butter, you’ll find a wonderful replacement that contains a great amount of protein and unsaturated fats. It contains way less fat than other kinds of nuts, one tablespoon of salt-free cashew butter containing just 94 calories. The best way to consume cashew butter is in its raw form. The University of Kentucky Cooperative Extension Service states that raw cashew butter has proved higher nutrient levels and thus is more all-around healthy.

5. Dietary Trace Minerals – keep fit & enjoy a healthy snack
Whoever thought eating could help you lose weight? Another health benefit of cashew nuts is their great cholesterol that has aided in weight loss countless times. Research shows that people who eat cashews at least two times per week actually gain less weight than those who don’t! Although most people are hesitant when they hear that these nuts are acknowledged as fats, studies have proven the existence of dietary trace minerals like manganese, copper, phosphorus and magnesium in these appetizing nuts. The authors of one study conducted in Spain concluded that “Frequent nut consumption was associated with a reduced risk of weight gain (5 kg or more).”

6. Cashew Oil – for your hair, skin & health
Cashew oil is world-famous as being a miracle worker when coming to hair and skincare. Aside from the fact that this oil increases skin and muscle tone, it also provides a healthy dose of melanin, which is a significant pigment that aids in premature aging. Cashew nuts are also rich in copper, which enhances hair color and can lead you to the perfect jet black shade you’ve been dreaming of. This fragranced oil also contains linoleic and oleic acid, which give your hair a silky-smooth appearance and makes it shine beautifully. Having problems with hair loss or balding? Believe it or not, cashew oil can be your life saver.

7. Vitamin Rush – protect your body, nourish your soul
Cashews are also noted for their abundance of vitamins. You can get your dose of vitamins such as B, C or E from these nuts, as well as a large range of other essential vitamins and minerals like niacin, pantothenic acid, riboflavin or thiamin. These have all proven to strengthen your all-around immune system and even prevent fatal illnesses. With the help of these nuts, you can prevent gallstones, pellagra and even sideroblastic anemia.

8. Cashew Apple – rich taste & rich nutrients
Widely regarded as a delicacy in countries such as Brazil, the cashew fruit or apple is said to contain 5 times more Vitamin C than oranges! It has a various range of uses in dishes and refreshments, such as in curry or alcoholic beverages. It’s so delicious that you can eat it freshly picked from the tree, as well. Ever enjoyed a caipirinha cocktail at the bar? You probably didn’t know that the cashew apple is the reason for its amazing flavor.

9. Medicine – heal your injuries
Numerous parts of the cashew plant have proved to be successful in medicinal uses. In Guyana, the Amerindian tribe Patamuna has incorporated cashew in their list of ingredients for traditional medicine with various health benefits. By grinding cashew seeds, they obtain a remedy for snakebites that could otherwise become fatal. Moreover, they use cashew nut oil for cracked heels or many times of anti-fungal activity. The leaves and shell can protect your body from bacteria and fungi, if prepared properly. Stomach aches? You should know that cashews have high antidiarrheal properties that could save you quite a few trips to the bathroom.

10. Cancer prevention – battle cancerous cells
Whoever thought that some nuts could literally help you prevent one of the world’s scariest diseases ever discovered? Science has proved that cashew nuts contain large amounts of proanthocyanidins, a class of flavonols that prevent tumor cells from further dividing and spreading throughout your body. One of the main forms of cancer that cashews can help you avoid is colon cancer, by fighting the cancerous cells that can lead to its development. This is definitely one of the best health benefits of cashew nuts that can subsequently save your life.

11. Cashew Milk – vegan & vegetarian delicacy
For all the vegans, vegetarians and people searching for an alternative to classic cow’s milk out there – we have the perfect nutritional solution for you. By adding cashew butter to milk shakes you can benefit from the properties of cashews in liquid form and also enjoy a delicious beverage. Even more so, if you’re looking for a replacement for creamer, you can add cashew milk to your coffee, tea and even hot chocolate. It’s truly yummy and also very easy to make: just pop the nuts in your blender and they will turn into a smooth and creamy delicacy in no time.

12. Sleep tight!
Are you going through a hard time with menopause and just can’t seem to get a good night’s rest? Cashews can be the source of a well-deserved night of sleep by promoting a normal pattern and helping you ease the strains of menopause. Even if you’re not a woman or going through such a stage in your life, we assure you that the increase of cashew consumption will offer positive results for countless health problems you may be experiencing.

29/04/2016

10/03/2016

B.E.D
We all overeat from time to time— But for binge eaters, overeating is regular and uncontrollable. You use food to cope with stress and other negative emotions, even though afterwards you feel even worse. You may feel like you're stuck in a vicious cycle, but binge eating disorder is treatable.

What is binge eating?
Binge eating disorder is characterized by compulsive overeating in which people consume huge amounts of food while feeling out of control and powerless to stop. The symptoms of binge eating disorder usually begin in late adolescence or early adulthood, often after a major diet. A binge eating episode typically lasts around two hours, but some people binge on and off all day long. Binge eaters often eat even when they’re not hungry and continue eating long after they’re full. They may also gorge themselves as fast as they can while barely registering what they’re eating or tasting.

The key features of binge eating disorder are:
• Frequent episodes of uncontrollable binge eating
• Feeling extremely distressed or upset during or after bingeing
• Unlike bulimia, there are no regular attempts to “make up” for the binges through vomiting, fasting, or over-exercising.

People with binge eating disorder struggle with feelings of guilt, disgust, and depression. They worry about what the compulsive eating will do to their bodies and beat themselves up for their lack of self-control. They desperately want to stop binge eating, but feel like they can’t.

Signs and symptoms of binge eating disorder:
People with binge eating disorder are embarrassed and ashamed of their eating habits, so they often try to hide their symptoms and eat in secret. Many binge eaters are overweight or obese, but some are of normal weight.

Behavioral symptoms of binge eating and compulsive overeating
• Inability to stop eating or control what you’re eating
• Rapidly eating large amounts of food
• Eating even when you're full
• Hiding or stockpiling food to eat later in secret
• Eating normally around others, but gorging when you’re alone
• Eating continuously throughout the day, with no planned mealtimes.

Emotional symptoms of binge eating and compulsive overeating
• Feeling stress or tension that is only relieved by eating
• Embarrassment over how much you’re eating
• Feeling numb while bingeing—like you’re not really there or you’re on auto-pilot.
• Never feeling satisfied, no matter how much you eat
• Feeling guilty, disgusted, or depressed after overeating
• Desperation to control weight and eating habits.

Signs of binge eating disorder
Ask yourself the following questions. The more “yes” answers, the more likely it is that you have binge eating disorder.
• Do you feel out of control when you’re eating?
• Do you think about food all the time?
• Do you eat in secret?
• Do you eat until you feel sick?
• Do you eat to escape from worries, relieve stress, or to comfort yourself?
• Do you feel disgusted or ashamed after eating?
• Do you feel powerless to stop eating, even though you want to?

Effects of binge eating disorder
Over time, compulsive overeating usually leads to obesity. Obesity, in turn, causes numerous medical complications, including:
• Type 2 diabetes
• Gallbladder disease
• High cholesterol
• High blood pressure
• Heart disease • Certain types of cancer
• Osteoarthritis
• Joint and muscle pain
• Gastrointestinal problems
• Sleep apnea.

Causes of binge eating and compulsive overeating:
Biological causes of binge eating disorder
Social and cultural causes of binge eating disorder
Psychological causes of binge eating disorder

10 strategies for overcoming binge eating:
• Manage stress. One of the most important aspects of controlling binge eating is to find alternate ways to handle stress and other overwhelming feelings without using food. These may include exercising, meditating, using sensory relaxation strategies, and practicing simple breathing exercises.
• Eat three meals a day plus healthy snacks. Eating breakfast jump starts your metabolism in the morning. Follow breakfast with a balanced lunch and dinner, and healthy snacks in between. Stick to scheduled mealtimes, as skipping meals often leads to binge eating later in the day.
• Avoid temptation. You’re much more likely to overeat if you have junk food, desserts, and unhealthy snacks in the house. Remove the temptation by clearing your fridge and cupboards of your favorite binge foods.
• Stop dieting. The deprivation and hunger of strict dieting can trigger food cravings and the urge to overeat. Instead of dieting, focus on eating in moderation. Find nutritious foods that you enjoy and eat only until you feel content, not uncomfortably stuffed. Avoid banning certain foods as this can make you crave them even more.
• Exercise. Not only will exercise help you lose weight in a healthy way, but it also lifts depression, improves overall health, and reduces stress. The natural mood-boosting effects of exercise can help put a stop to emotional eating.
• Fight boredom. Instead of snacking when you're bored, distract yourself. Take a walk, call a friend, read, or take up a hobby such as painting or gardening.
• Get enough sleep. If you're tired, you may want to keep eating in order to boost your energy. Take a nap or go to bed earlier instead.
• Listen to your body. Learn to distinguish between physical and emotional hunger. If you ate recently and don't have a rumbling stomach, you're probably not really hungry. Give the craving time to pass.
• Keep a food diary. Write down what you eat, when, how much, and how you're feeling when you eat. You may see patterns emerge that reveal the connection between your moods and binge eating.
• Get support. You're more likely to succumb to binge eating triggers if you lack a solid support network. Talking helps, even if it’s not with a professional. Lean on family and friends, join a support group, and if possible consult a therapist.

If your loved one has binge eating disorder:
• Encourage him or her to seek help. The longer an eating disorder remains undiagnosed and untreated, the more difficult it will be to overcome, so urge your loved one to see a health professional.
• Be supportive. Try to listen without judgment and make sure the person knows you care. If your loved one slips up on the road to recovery, remind them that it doesn’t mean they can’t quit binge eating for good.
• Avoid insults, lectures, or guilt trips. Binge eaters feel bad enough about themselves and their behavior already. Lecturing, getting upset, or issuing ultimatums to a binge eater will only increase stress and make the situation worse. Instead, make it clear that you care about the person’s health and happiness and you’ll continue to be there for him or her.
• Set a good example by eating healthily, exercising, and managing stress without food.
• Take care of yourself. Know when to seek advice for yourself from a counselor or health professional. Dealing with an eating disorder can be stressful, and it will help if you have your own support system in place.

07/11/2015

Acne: what causes it and how to relieve it.
Zits, pimples, blackheads, whiteheads...who doesn't dread them? Acne is the most common skin condition in the US, affecting 40-50 million people at any one time.
Acne is unpleasant, but most cases can be treated.
Acne can range from mild pimples, through blackheads, whiteheads and papules, to deep, inflamed, pus-filled cysts and nodules. It is most visible on the face but can occur on the back, chest, neck, shoulders, upper arms and buttocks.
Acne affects boys and girls primarily during puberty but can occur at any age. Statistics show that 8 in 10 preteens have it, and a growing number of women are developing it in their 30s, 40s, 50s, and beyond. Even newborn babies can have it.

Common acne tends to emerge at 8-12 years, as the first sign of puberty. It is most common in girls aged 14-17 and boys aged 16-19. It normally disappears by age 25, though 12% of women and 3% of men will have acne until the age of 44. About 80% of people aged 11-30 will have it at some time. It is not uncommon for women to have a first outbreak when they are 20-35 years old.

Acne affects all races equally, and there is often a family history: if a parent had it, the child is likely to as well.

Despite its prevalence, conflicting and inaccurate information and myths can make acne difficult to deal with. In addition, what helps one person will not help another, and the success of readily available remedies depends on the severity of the condition.
Understanding what causes acne and ways of coping with it can help reduce and even eliminate the negative physical and psychological effects.

What causes acne?

Skin is covered with tiny holes called hair follicles, pilosebaceous follicles or pores. Follicles contain sebaceous oil glands, which produce sebum, the oil that prevents hair and skin from drying out.

Dead skin cells normally rise to the surface of pores, to be shed by the body.

During puberty, hormones can cause excess oil production, so that it clumps together with dead skin cells inside the pore and with dirt or oil from outside. The cells and oil become trapped inside the pore, creating a sticky plug: this is acne.

If the bacteria that live on the skin - Propionibacterium acnes - enter the clogged pore, they can multiply quickly, causing inflammation. If the inflammation goes deep into the skin, an acne cyst or nodule appears.

Acne is not infectious, and it is not caused by greasy foods or chocolate, makeup or stress.

Apart from hormonal factors, a link between high glycemic load and acne has been suggested. Oily makeup should be avoided as it can clog up the pores; environmental irritants - such as pollution and high humidity - and oil in the air are also factors. Adult acne may be made worse by smoking.

Dealing with acne

One of the many myths about acne is that it needs to "run its natural course." However, while not physically serious, it can have profound and lasting effects on the individual, which can be alleviated if medical attention is sought.

Acne's impact on self-esteem is well documented; it can lead to anxiety, loss of confidence, social withdrawal and absenteeism from school and work. Grades can suffer; bullying and isolation may occur. Teenage depression and suicidal thoughts have been linked with "bad" acne.

Physical consequences include dark spots on the skin that may take months or years to disappear; cysts and nodules can cause permanent scarring.

All these can be helped or prevented with appropriate treatment.

Types of acne

Dermatologists grade acne in four categories, according to the severity:

Grade 1 (mild): mostly confined to whiteheads and blackheads, with a few papules and pustules
Grade 2 (moderate, or pustular acne): multiple papules and pustules, mostly confined to the face
Grade 3 (moderately severe; nodulocystic acne): numerous papules and pustules; the occasional inflamed nodule; the back and the chest may also be affected
Grade 4 (severe nodulocystic acne): numerous large, painful pustules and nodules; inflammation.
The type of treatment will depend on the type of acne.

Dos and don'ts

To prevent oil buildup, the face should be washed morning and evening with warm or lukewarm water and a mild, gentle, non-abrasive cleanser. Washing is recommended after exercising, especially when using a helmet or hat, as sweat can cause clogging.
Use of a washcloth, mesh sponge or anything else that can irritate the skin should be avoided. Gentle, alcohol-free products are best; astringents, toners and exfoliants can irritate and dry the skin, making the acne look worse. Scrubbing is not helpful; it does not stop acne and can aggravate it.

People with acne should resist touching the face, as oils and dirt from the hands can aggravate breakouts. Equally, picking or popping pimples can make them take longer to clear and lead to scarring.

As oil from the hair can get onto the face, washing hair regularly will help. Oily hair may be washed daily.

Direct sun and tanning beds are not recommended. Tanning damages the skin and increases the long-term risk of melanoma skin cancer by 75%. Moreover, some acne medications make the skin very sensitive to ultraviolet (UV) light, which is increased by exposure to the sun and indoor tanning devices.

07/10/2014

'Gigapixel' camera can help diagnose skin cancer early
A high resolution 'gigapixel' camera capable of imaging the entire human body down to a freckle can help doctors spot deadly skin cancer early.

Developed by a team of researchers at Duke University in North Carolina the "gigapixel whole-body photographic camera" is essentially three dozen cameras in one.

"The camera is designed to find lesions potentially indicating skin cancers on patients at an earlier stage than current skin examination techniques," said Daniel Marks, one of the co-authors on the study.

"Normally a dermatologist examines either a small region of the skin at high resolution or a large region at low resolution, but a gigapixel image doesn't require a compromise between the two," Marks said.

Melanoma is the deadliest form of skin cancer, causing more than 75 per cent of skin-cancer deaths. If caught early enough, it is almost always curable.

Whole-body photography has already been used to identify melanomas and exclude non-dangerous "stable" lesions, but the approach is typically limited by the resolution of the cameras used.

A commercial camera with a wide-angle lens can easily capture an image of a person's entire body, but it lacks the resolution needed for a dermatologist to zoom in on one tiny spot.

So dermatologists typically examine suspicious lesions with digital dermatoscopy, a technique to evaluate the colours and microstructures of suspicious skins not visible to the naked eyes. The need for two types of images drives up costs and limits possibilities for telemedicine.

The gigapixel camera solves this problem by essentially combining 34 microcameras into one.

With a structure similar to a telescope and its eyepieces, the camera combines a precise but simple objective lens that produces an imperfect image with known irregularities.

The 34 microcameras are arranged in a "dome" to correct these aberrations and form a continuous image of the scene.

The exposure time and focus for each microcamera can be adjusted independently, and a computer can do a preliminary examination of the images to determine if any areas require future attention by the specialists.

Marks pointed out that although the resolution of the gigapixel camera is not as high as the best dermatoscope, it is significantly better than normal photography, and allows for a larger imaging area than a dermatoscope and could be used for telemedicine, which could make the routine screening available to a larger number of people, even in remote locations.

The research will be presented later this month at The Optical Society's (OSA) 98th Annual Meeting, Frontiers in Optics in Tucson, US.

25/12/2012

How to gain weight

To gain weight you must eat more kilojoules every day from a range of healthy foods. Regular exercise is important to help build muscles so that weight gain is not just fat. To gain 1kg of weight in a month requires 1000 extra kilojoules a day.

A plan to increase weight should focus on:
Increasing your food intake – try eating larger portions.
Relaxing the rules on how much fa
t you eat. Fat contains more than twice the kilojoules as protein and carbohydrates so increasing your fat intake can rapidly make a difference to weight gain. Add some healthy oils, eg, olive oil, canola oil, to your meals.
Including energy dense foods throughout your daily meals, eg, peanut butter or cheese on toast instead of marmite, milkshake instead of low fat milk, ice cream on fruit, avocado instead of cucumber, juice and milk instead of tea and coffee, Complan or Sustagen drink.
Avoiding too many bulky low energy foods. Raw vegetables and fruit are nutritious but you fill up quickly well before you have eaten enough kilojoules.
Trying to eat 5-6 smaller meals as this may be easier, if bigger portions are difficult to eat.
If you have lost weight due to an illness you may benefit from a liquid nutritional supplement. Dietitians and doctors can recommend these.

Tips to increase kilojoules
Eat cereals with added fruits and nuts.
Make porridge with milk instead of water.
Add/Spread jam, cheese, avocado and plenty of margarine spread on toast.
Eat cream and ‘mealy’ soups instead of clear soup. Make with milk and top with cheese or croutons.
Snack on dried fruit, nuts add on to cereals and baking.
Raw vegetables and salads are low in kilojoules but you can add avocado, nuts, sunflower seeds or raisins.
Choose desserts that are nutritious as well as high in kilojoules, eg, milk puddings, steamed fruit puddings and custard, ice cream.
Many underweight people can feel uncomfortably full when they start eating larger portions or more frequently to gain weight. This feeling does go away eventually, but it does take some perseverance. A major barrier to underweight people gaining weight is their unwillingness to eat more food. Increasing your kilojoule intake is necessary to increase your weight.