Balanced Bites With Tahira Fatima - Dietitian/Nutritionist

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Balanced Bites With Tahira Fatima - Dietitian/Nutritionist

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As you all know diet and nutrition have never been discussed on social media as it is today... There are many health issues which connects to our poor dietary habits... That's why there is a need for nutrition awareness...

14/11/2021

● Diabetes is a chronic (long-lasting) health condition that affects how your body turns food into energy.

● Most of the food you eat is broken down into sugar (also called glucose) and released into your bloodstream. When your blood sugar goes up, it signals your pancreas to release insulin. Insulin acts like a key to let the blood sugar into your body’s cells for use as energy.

● If you have diabetes, your body either doesn’t make enough insulin or can’t use the insulin it makes as well as it should. When there isn’t enough insulin or cells stop responding to insulin, too much blood sugar stays in your bloodstream. Over time, that can cause serious health problems, such as heart disease, vision loss, and kidney disease.

● Lifestyle modification like getting essential nutrients by eating healthy diet, and being physically active can really help.

●Taking medicine as needed, getting diabetes self-management education & support.

● keeping health care appointments can also reduce the impact of diabetes on your life.

09/10/2021

Sunday is .

COVID-19 has had a major impact on people’s mental health.
If you feel depressed, here’s what you can do:
- talk to someone you trust about how you feel
- seek professional help
- try to keep up with activities that you normally enjoy
- stay connected with friends and family
- stick to regular eating and sleeping habits
- try to focus on the positive

Via ❤

16/09/2021

For Appointments...
Visit- Al muniran diabetes and community health center Narowal.
For Online consultation contact 🌸
Your health is our priority! ❤

02/09/2021

Do you know what is diabetes & how it is linked with lifestyle modification ?
If Not, then we are here to discuss with you!
If yes, then we are here to treat you!

Nutrition and physical activity are important parts of a healthy lifestyle when you have diabetes. Along with other benefits, following a healthy meal plan and being active can help you keep your blood glucose level, in your target range.

"Act now for diabetes if you suffer from this"

26/07/2021

All you have to do is, DM for the details of customized diet plans.

Follow for more.

23/08/2020

Hello Everyone!
I hope you're all fine Alhamdulillah & doing great...

I am going to start a project named as "diabetes care with diet" or you can say "diabetes management"
Are you ready for this ?

If yes, then book an online appointment by contacting on this page! 😊

Believe me, it is gonna be helpful for diabetics Insha Allah... 🤩

16/08/2020

Prioritizing good sleep is good self love! ❤

23/07/2020

People with lactose intolerance are unable to fully digest the sugar (lactose) in milk.
As a result, they have diarrhea, gas & bloating after eating or drinking a dairy products.
The condition, which is also called lactose malabsorption, is usually harmless, but its symptoms can be uncomfortable.

Too little of an enzyme produced in your small intestine (lactase) is usually responsible for lactose intolerance.
You can have low levels of lactase & still be able to digest milk products.
But if your levels are too low you become lactose intolerant, leading to symptoms after you eat or drink dairy.

Most people with lactose intolerance can manage the condition without having to give up all dairy foods.

■ Symptoms may include:-
Diarrhea.
Vomiting.
Nausea.
Gas.
Bloating.
Stomach cramps.

■ Risk factors may include:-
Increasing age.
Ethnicity.
Premature birth.
Disease affecting the small intestine.
Certain cancer treatments.

■ Here are some products that you may want to avoid as part of a lactose-free diet:-
Milk.
Cheese.
Butter.
Yogurt.
Buttermilk.
Ice-cream, frozen yogurt & dairy based products.

■ Many foods can be enjoyed as part of a healthy, lactose-free diet:-
Fruits.
Vegetables.
Meat.
Poultry.
Seafood.
Eggs.
Soy foods.
Legumes.
Whole grains.
Seeds & nuts.
Milk alternatives.
Lactose free yogurt.
Healthy fats.
Herbs & spices.
Healthy beverages etc.

If you're unsure whether a specific food contains lactose, checking the label can be very useful.
Look for added milk or milk products, which may be listed as milk solids, whey or milk sugar.
Other ingredients that indicate a product may contain lactose include:-
Butter.
Buttermilk.
Cheese.
Condensed milk.
Cream.
Curd.
Evaporated milk.
Goat's milk.
Malted milk.
Lactose.
Milk casein.
Milk powder.
Whey.
Sour cream etc.

Keep in mind that, despite having a similar name, ingredients like lactate, lactic acid and lactalbumin are unrelated to lactose.

22/07/2020

Dairy products or a milk products are a type of food produced from or containing the milk of mammals.
They are primarily produced from mammals such as cattle, buffaloes, cow, goat, sheep & camel etc.
Dairy products include food items such as milk, butter, cheese & yogurt etc which are an important part of our daily diet & healthy lifestyle.
A facility that produced dairy products is known as a dairy or dairy factory.
Dairy products are an important part of a young child's diet & are consumed worldwide.
They're a good source of energy & protein & contain a wide range of vitamins & minerals including CALCIUM, that young children need to build healthy bones & teeth.

Some important health benefits of dairy products are as follows:
- Calcium: Helps build & maintain strong bones & teeth.
- Riboflavin: Supports body growth, red blood cells production & metabolism.
- Phosphorous: Strengthen bones.
- Vitamin D: Helps promote the absorption of calcium.

09/07/2020

Fruits & vegetables should be an important part of our daily diet.
They are naturally good & contain vitamins & minerals that can help to keep you healthy.
They can also help protect against some diseases.

People will always benefit from eating fruits & vegetables as part of a well - balanced, regular diet & a healthy active lifestyle.
There are many varieties of fruits & vegetables available & many ways to prepare, cook & serve them.

Fruits & vegetables packed with vitamins & minerals that are good for your health.
These include vitamin A, C, E, zinc, folic acid, magnesium & phosphorus etc.

Fruits & vegetables are low in fat, sugar & salt.
They are a good source of dietary fiber.

As part of the well - balanced, healthy & active lifestyle a good intake of fruits & vegetables can help you to:
✔ Reduce obesity & maintain a healthy weight.
✔ Lower cholesterol.
✔ Lower blood pressure.

Fruits & vegetables contain phytochemicals or plant chemicals.
These biologically active substances can help to protect you from some diseases.
Scientific research shows that if you eat fruits & vegetables regularly you have a lower risk of:
✔ Heart diseases.
✔ Diabetes.
✔ And cancer etc.

Foods of similar colours generally contain similar compounds.
Try to eat a rainbow of colourful fruits & vegetables every day to get the full range of health benefits.

To maximise nutrients & appeal, buy & serve different types of fruits & vegetables.
So always try to buy fruits & vegetables that are in season, and choose for freshness & quality.

Fruits & vegetables are a handy snack food and are easily carried to work or school.
Include them in your meal & snacks for a healthy & balanced diet.

08/07/2020

Fats are a type of nutrients that you get from your diet.
It is essential to eat some fats, though it is also harmful to eat too many. The fats you eat give your body energy that it needs to work properly.

Fat is an important foodstuff for many forms of life, and fat serves both structural & metabolic functions.
They are a necessary part of the diet of most heterotrophs (including humans) and are the most energy dense, thus the most efficient form of energy storage.

Fat is also a macronutrient.
Fat is the most concentrated source providing 9 kcal per 1 gram consumed, which is more than double the energy content of protein or carbohydrate (4 kcal per gram) and more than quadruple the energy content of fiber (2 kcal per gram).
Fat can be stored in the body's fat tissues which releases fatty acids when energy is required.

●Good fat vs bad fat...

☆Good fat...

Monounsaturated fats & polyunsaturated fats are known as "good fats" because they are good for your heart, cholesterol & your overall health.
These fats can help to:
Lower the risk of heart disease & stroke.
Lower bad LDL cholesterol levels, while increasing good HDL.

▪Monounsaturated fats are found in high concentrations in:
Olive, peanut & canola oils.
Avocados.
Nuts such as almonds, peanuts & hazelnuts.
Seeds such as pumpkin & sesame seeds.

▪Polyunsaturated fats are found in high concentrations in:
Sunflower, corn, soybean & flaxseed oil.
Walnuts.
Flaxseeds.
Fish.
Canola oil etc.

Omega 3 fats are important type of polyunsaturated fats.
The body can't make these, so they must come from food.

☆ Bad fats...

Two types of fats - trans fats & saturated fats - have been identified as potentially harmful to your health.
These are blamed for weight gain, clogged arteries, an increased risk of certain diseases and so forth.

▪ Bad fats are found in:
Red meat.
Butter.
Margarine.
Ice-cream.
Lard & high fat dairy products.

● Functions...
1- Provides energy.
2- Insulates the body.
3- Boost brain functions.
4- Supports optimal health.
5- Promotes absorption of fat soluble vitamins.

30/06/2020

Nutrients are compounds in foods essential to life & health, providing us with energy, the building blocks for repair & growth & substances necessary to regulate chemical processes.

There are 6 major nutrients:
Carbohydrates
Protein
Fats
Vitamins
Minerals
And water.

Eating a varied diet full of fruits, vegetables, healthy protein & fats, and whole grains is the best way to get enough of these 6 essential nutrients plus the important category of phytonutrients - the beneficial chemicals in colourful plants that prevent disease.
These micronutrients & macronutrients are vital for our body to function normally & stay healthy.

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Lahore

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