Nutrify By Saniya

October is Breast Cancer Awareness Month, an annual campaign to raise awareness about the impact of breast cancer. Breast cancer is the most common cancer in women around the world.

Unfortunately, Pakistan has the highest incidence of breast cancer in Asia. It is estimated that each year more than 83,000 cases of breast cancer are reported in Pakistan. Nearly 40,000 women die, just due to this deadly disease, mainly due to the lack of awareness.

Saccharin, acesulfame, aspartame, neotame, and sucralose are the five main types of artificial sweeteners that have been approved by the FDA.

▫️They may not help with weight control
▫️They may lead to temptation to eat more
▫️They may overstimulate your sugar receptors
▫️They may be highly addictive

October is National Apple Month.

Health Benefits of Apples

The health benefits of apples are numerous and range from aiding in weight loss to cancer and heart disease prevention, improving metabolic syndrome and gut health.
Apples are one of the most popular fruits around and with good reason: Apples are tasty, filling, portable, inexpensive and have a long shelf-life. One medium apple has only 80 calories and 5 grams of fiber. They are also a fat, sodium and cholesterol free food. Another benefit: Apples are a low glycemic index (GI) food -if you eat it with the skin on.

Apples are a source of both soluble and insoluble fiber. Soluble fiber such as pectin actually helps to prevent cholesterol buildup in the lining of blood vessel walls, thus reducing the risk for heart disease. The insoluble fiber in apples provides bulk in the intestinal tract, holding water to cleanse and move food quickly through the digestive system.

Apples are rich in vitamin C with the majority of it just underneath the skin (where most of the fiber is too) and are rich in many other essential vitamins, minerals and antioxidants which prevent illness and disease.

A serving size or portion size is the amount of a food or drink that is generally served.

Tips To Have A Balanced Meal And The Right Portion Size:

🥗 When people place their food on big plates or bowls, they always tend to overeat. Go for small or moderately-sized ones to avoid stuffing too much food.

🥗 A balanced meal should contain protein, carbs, fruit and vegetables. Eating heavy meals like steak and fries has nothing to do with balance.

🥗 Start your meal with a salad. You will be less prone to eat a lot of the other foods.

🥗 No matter how hungry you are, chew well each and every bite. Otherwise you will want to add more food and surpass the right portion size. It is important to give yourself time to digest too. Also, stop when you aren't hungry anymore.

🥗 Forget about sauces and soft drinks. They are loaded with calories and they will wreck your efforts if you use them along with a balanced meal in the right portion size.

🥗 Don't skip meals. When you are feeling hungry, you will make wrong choices and eat like there is no tomorrow.
🔺️ Remember that it matters what you eat too, not only how much you eat. Go for healthy foods.

Did you know!

Good food choices are good investments!

You need to know!

Mango (Mangifera indica) is called the “king of fruits.” are tropical stone fruits,

Mango is low in calories yet high in nutrients particularly vitamin C, which aids immunity, iron absorption and growth and repair.

🔸𝑯𝒆𝒍𝒑𝒔 𝒊𝒏 𝒅𝒊𝒈𝒆𝒔𝒕𝒊𝒐𝒏
Mangoes contain enzymes that aid the breakdown and digestion of protein, and also fibre, which keeps the digestive tract working efficiently.

🔸𝑷𝒓𝒐𝒎𝒐𝒕𝒆𝒔 𝒉𝒆𝒂𝒍𝒕𝒉𝒚 𝒈𝒖𝒕
Mango flesh contains prebiotic dietary fibre, which helps feed good bacteria in the gut.

🔸𝑩𝒐𝒐𝒔𝒕𝒔 𝒊𝒎𝒎𝒖𝒏𝒊𝒕𝒚
An average sized mango contains upto two-third of the daily recommended intake of vitamin C. The powerful antioxidant helps boost immunity system.

🔸𝑷𝒓𝒐𝒎𝒐𝒕𝒆𝒔 𝒆𝒚𝒆 𝒉𝒆𝒂𝒍𝒕𝒉
Mangoes are rich in beta-carotene that helps in the production of Vitamin A. The powerful antioxidant helps improve vision, boosts overall eye health and even prevents age-related macular degeneration or loss of vision.

🔸𝑳𝒐𝒘𝒆𝒓𝒔 𝒄𝒉𝒐𝒍𝒆𝒔𝒕𝒓𝒐𝒍
Eating mangoes could help regulate your cholesterol levels too. The high levels of fibre pectin may help bring down the low-density lipoprotein which causes plaques in the vessels and blocks blood flow.

🔸𝑪𝒍𝒆𝒂𝒓𝒔 𝒔𝒌𝒊𝒏
Mangoes are filled with skin-friendly vitamin C and Vitamin A, both of which are crucial for healthy skin and skin repair. Mangoes, eaten in moderation are also known to exfoliate and eliminate dead pores.

🔸𝑯𝒆𝒍𝒑𝒔 𝒊𝒏 𝒂𝒍𝒌𝒂𝒍𝒊𝒛𝒊𝒏𝒈 𝒚𝒐𝒖𝒓 𝒃𝒐𝒅𝒚
As mangoes are enriched with tartaric and malic acid and contain traces of citric acid, it helps in maintaining the alkali reserve of our body.

🔸𝑷𝒓𝒆𝒗𝒆𝒏𝒕𝒔 𝒉𝒆𝒂𝒕 𝒔𝒕𝒓𝒐𝒌𝒆
This summer fruit also helps in preventing heat stroke. Eating it cools you down instantly anand hence refreshes you. Add this ‘super fruit’ to your diet.

🔸𝑪𝒐𝒏𝒕𝒂𝒊𝒏𝒔 𝒉𝒊𝒈𝒉 𝒊𝒓𝒐𝒏 𝒄𝒐𝒏𝒕𝒆𝒏𝒕
The high iron content in mango is a natural remedy for anaemic people. Women should eat mangoes to increase iron and calcium content.

🔸𝑬𝒏𝒄𝒐𝒖𝒓𝒂𝒈𝒆𝒔 𝑷𝒓𝒆𝒏𝒂𝒕𝒂𝒍 𝑫𝒆𝒗𝒆𝒍𝒐𝒑𝒎𝒆𝒏𝒕
A serving of mango boasts more than a few nutrients to support the healthy development of your baby.

The nitrates in the beetroot juice help lower blood pressure and protect the heart. While the anti-inflammatory properties of the juice help fight cancer, the betalains it contains can help lower blood sugar.

✅May Promote Heart Health

Beetroot juice is a powerful source of nitrates. Nitrates dilate the blood vessels, lowering blood pressure. This is beneficial to the heart.

✅May Help Fight Cancer

The most important antioxidant in beetroot juice is betacyanin, which fights free radicals. This is one way the juice can contribute to cancer prevention.

✅May Boost Athletic Performance

Beetroot juice intake has been linked to improvements in several parameters associated with the cardiovascular and respiratory systems

✅May Reduce Risk Of Dementia

Some sources suggest that dietary nitrate can improve blood flow to the brain, thereby cutting the risk of dementia or other forms of cognitive decline.

✅May Promote Liver Health

Betaine in beetroot juice might help treat non-alcoholic fatty liver disease.

👉Excess of everything can be harmful.

Watermelon not only makes us feel refreshed, but this yummy fruit is also loaded with numerous health benefits.

🍉Watermelon contains many other essential nutrients. The bright red colour of the fruit is due to the presence of lycopene, which is an antioxidant and it also contains an important amino acid known as citrulline.

✔️Nutrition facts

🍉Serving size: 2 cups diced (10 oz / 280 g) Calories: 80 (Calories from Fat 0)

🍉Amount per serving (and %DV*) *Percent Daily Values (%DV) are based on a 2,000 calorie diet.

🍉Total Fat: 0g (0%)

🍉Total Carbohydrate: 21g (7%) Dietary Fiber: 1g (4%) Sugars: 20g

🍉Cholesterol: 0mg (0%) Sodium: 0mg (0%) Potassium: 270mg (8%) Protein: 1g

🍉Vitamin A: (30%) Vitamin C: (25%) Calcium: (2%) Iron: (4%)

👉If eaten in reasonable amounts, watermelons should produce no serious side effects. If you eat an abundance of the fruit daily, however, you may experience problems from having too much lycopene or potassium.

👉The consumption of more than 30 mg of lycopene daily could potentially cause nausea, diarrhea, indigestion and bloating.

🍓🍌🍊🍉🍍

It’s important to make sure you know what you’re putting into your body.

🔺Don’t let advertisements fool you!

Almost everything is alright in moderation, but if you find yourself drinking soda regularly, you may want to cut back.

👌

Because of eating late, you mess with your body's body clock. This results in higher chances of :

◽Increases risk of obesity

The main risk of eating late at night is that it often leads to 
🔺consuming more calories.
🔺Weight gain , which if done with fatty or sugary foods would be challenging to control at a later stage. 

This is because of the higher total daily caloric intake and a greater number of eating occasions. Often the habit of late night snacking becomes a slippery slope for packing on more stubborn fat. 

◽May impair memory and learning

 ◽Can lead to eating disorders

People who tend to eat their food late are also likely to make poor food choices. Part of the reason is that you’re tired late at night. Research  shows that the more tired you are, the more you’re likely to crave unhealthy or high-calorie food.

 These cravings and poor choices if we act on them, can lead to eating disorders . This a really negative health sign. Eating disorders like emotional eating  cause you to eat a lot more throughout the day. Or you would be eating less than average calories that your body needs. 

◽Increases risk of GERD

One of the health effects of eating late at night is the risk of Gastro-oesophageal reflux disease (GERD). It’s when food contents in the stomach get back up into the esophagus. If you are having late night snacks and lying down on your stomach and eating all those, then your stomach acids start to track back up your esophagus.  It is an internal struggle that your body goes through.

◽Disturbs sleep schedule

When your stomach rumbles at night and asks for more food, it is going to interrupt your sleeping cycle.. You would have a feeling of tiredness in your body because of less sleeping hours With your sleep not fulfilled, you will be facing a significant impediment and not able to live a healthy lifestyle.

 ◽Can affect metabolism and digestion
In general, the body’s metabolism is low at night. This is because we are not moving. Eating late at night makes an already low metabolic state worse.

👉 Eat healthy and fresh foods throughout the day but strictly avoid late at night snacking.

Ramadan is just a few days away and while the holy month is filled with goodness, Ramadan falls at the peak of summer this year. It is important we maintain our energy levels and avoid the unhealthy food temptations that come with the month.

In Ramadan our diets are radically altered, as we eat only during Suhoor and Iftar. As such both these meals form an essential part of fasting. While it's a good idea to consume low Glycaemic Index (GI) items, both Suhoor and Iftar should be well-balanced and contain items from each food group, such as vegetables, cereals, meat, dairy products and fruits.

Eat Healthy and Stay Healthy this Ramadan!

DM to book your diet plans and consult if you have any eating problems in ramadan.

Stay healthy this Ramadan

🔸Maintain a healthy diet and drink plenty of water

🔸Avoid smoking, junk food, and foods high in sugar content

🔸Follow food safety measures

🔸Stay active and sleep well

Once a year, a special day is dedicated to dietitians across the world. . It celebrates dietitians as regulated health care professionals, committed to using their specialized knowledge and skills to translate the science of nutrition into terms everyone can understand to unlock food’s potential and support healthy living.

This day spotlights on the profession and remind us that dietitians are the trusted choice for reliable life-changing food and nutrition advice.

Dietitians Day helps raise the profile of all dietitians and encourages and attracts others to this profession to help shape the future of eating and healthy living.