Fighting Childhood Obesity with Food

Childhood obesity is becoming common these days. Eating unhealthy and less nutritious food is a major contributing factor. India has the second largest number of obese children in the world and it is estimated that by 2025 this number is estimated to grow by 70 million. On one hand many children in our country are deprived of right amounts of foods, on the other hand some children are facing obesity as a major concern.

According to Mona – “Childhood obesity results primarily due to limited or no outdoor activity, high calorie intake and irregular eating habits of children.”

In Indian society a chubby child is regarded as healthy. Whereas a chubby child does not mean that the child is healthy.

Childhood Obesity Complications

Childhood obesity can lead to serious complications such as:

Heart disease
Diabetes
Autoimmune disorders
Cancer
Arthritis
High blood pressure

Mona says- “Childhood obesity is not a result of genetics, whereas it is actually a result of parent’s behavior, if parents are eating unhealthy the child will mimic the same and ultimately becomes obese as his/her parent.”

Right Food for Obese Children

Pay attention to breakfast-A poor breakfast affects child’s concentration and results in poor performance especially in schools. Feed the child early with well balanced foods which includes proteins, complex carbohydrates.

Mona does not recommend low fat food in children as the process of making a low fat food involves extracting the fat content and replacing it with refined carbohydrates to make it palatable. Refined carbohydrates are bad for the health and causes obesity.

Moderation is the key-Whenever you take your child food. Moderation is the key make the child eat in small portions and feed his with a small snack, preferably with nuts, so that the child eats in small amounts.

Macro balanced diet- Child’s diet must contain a rich supply of carbohydrates, fats and proteins, which makes a healthy macro balanced diet.

Mona says- “Combine the foods to make it more nutritious and healthy. Example-If you are giving aloo parantha to child club it with yogurt and butter to make it more nutritious. Instead, try giving a vegetable parantha like gobhi or mooli parantha.”

Sit with your child and ask for his preferences – It helps the child to be involved. Suggest him with healthy options. Educate him about the right food.

Food During Exams

As parents we feed the child with whatever food he/she asks for especially during the exam time. Mona says -It is important to replace high carbohydrate food with foods rich in phytonutrients, omega- 3 fatty foods, extra virgin olive oil, and antioxidants.

These foods supplement optimum nutrition and improve the performance of the child. Foods high in carbohydrates kill gut micro biome.

Value of Rainbow Food

Mona suggests eating rainbow foods at an early age to all children. This includes eating different colored fresh fruits and vegetables. This supplies children with essential phytonutrients, vitamins and minerals. Eating unprocessed foods, fatty fish (a rich source of omega-3), and cereals aids healthy nutrition in children

Power Food-Simple and Easy Early Breakfast Recipe

Berry smoothie- Make simple smoothie which contains flax seeds, berries, yogurt and little bit of honey. This is an ideal food for kids, as it contains good combination of macros.

Foods to Completely Avoid

Below is the list of some foods which are to be completely avoided

Cold drinks
Packed foods
Processed foods

Foods to be Given to Children in Moderation

Cookies
Cakes
Pastries

Food Essential for Growth and Development

Mona says- “Calcium is one mineral essential during early development years. Maximum calcium requirement is there during 9-18 years of age. 1000 mg/day is the essential requirement of the child during this phase.”

Foods rich in calcium are

Dairy
Green leafy vegetables
Almonds

To read more on Obesity, click on the link below.

https://famhealth.in/infocus-detail/obesity

Diabetes-Friendly Grocery Shopping Items by Famhealth

Diabetes Friendly Grocery Shopping Items

Going for grocery shopping for yourself or your loved one? Take a look at the nutritive items you must bring home and stock up your Frigidaire. Besides nutrient content, the glycemic index (GI) of a food may also help you make healthy choices. The GI measures how quickly a food will raise blood sugar. Low GI foods have a score of 55 or less, while high GI foods have a score of 70 or more. In general, lower GI foods are a better choice for people with diabetes. Foods that are both nutritious and have a low GI are helpful in managing health and blood glucose levels.

Keeping the Indian supermarket in mind we bring together some easily available items extremely beneficial for you health.

Here’s your guide:

Starchy foods:

Starchy foods are always referred Carbohydrate rich foods. This category stands very important as it provides energy to the body to perform vital actions. Whenever you are going to the supermarket next for grocery shopping make sure, a good portion of your cart contains items from this category. So, we bring you some healthy options which can help you to shop quickly. Of course the options given below are not the only options you may choose, but incorporating some or all into your diabetes meal plan may help you and partner improve the overall health.

Brown rice
Oatmeal
Millet
Sweet Potatoes
Whole-Grain Bread/ Flour

Non-Starchy

This category of veggies goes a long way in satisfying your hunger and boosting your intake of vitamins, minerals, fibre, and phytochemicals. They are the lowest in calories and carbohydrates. Non starchy vegetables are highly recommended by dieticians around the globe for weight loss and diabetes management.

Here are some non-starchy veggies you may wish to bring home today.

Spinach
Cabbage
Carrots
Cauliflower
Cucumber
Brinjal
Red peppers
Capsicum
Lettuce

Fruits

You may choose to add non starchy low glycaemic index fruits in all your meals and snacks. They contain natural fructose which may act as a dessert after meals to satisfy your taste buds. According American Diabetes Association guidelines, at least 4-5 servings of fruits needs to be consumed daily by people living with diabetes. They nourish the body with plenty of vitamins and fibres.

These are some options you may choose to shop today.

Apples
Berries
Melons
Oranges
Indian Gooseberry
Guava
Star fruit
Papaya

Dairy products

ADA recommends, we should include dairy products as a part of our healthy diet, as they are high in both protein and calcium. Evidence till date suggests, that milk product consumption is associated with a reduced risk of developing type-2 diabetes. So, we are sharing a list of milk products you may wish to add in your cart. But it’s advisable to check on fats while consuming milk products.

Here are some healthy options.

Low fat Milk
Yogurt
Butter milk
Unsweetened lassi
Cheese
Paneer (cottage cheese)
Protein containing products

You may choose to include a variety of protein-rich foods in your diabetes meal plan. Proteins are derived from both animals and plant origin, which are very essential for the repair and growth of human body. As you already know protein also provides energy and is an excellent source of macro nutrient known as the “building blocks of life”.

Here are some healthy choices; you may wish to take home today.

Beans
Cheese
Chicken
Eggs
Mushrooms
Tofu
Nuts

Nuts and Seeds

Research conducted in Louisiana State University found, that people who regularly consumed nuts have lower risks for Type 2 diabetes. So, next time, you crave for foods high in sugar and fat, you have healthier options and can choose to munch on some assorted nuts. It can be an excellent snack option as well, such as pumpkin seeds known to deliver taste and crunch, or peanuts and other seeds which are rich in protein, fibre, and good fats. They’re also a source of magnesium, a mineral that’s key to blood-sugar control because it helps cells use insulin. So, on the basis of their great benefits, we are recommending you these

Walnuts
Peanuts
Cashews
Flaxseeds
Pistachios
Pumpkin seeds
Almonds
Musk melon seeds

Oils and Fats

As you may already know, oils and fats are also a very essential part of our diet, as it provides nourishment and a major chunk of cooking is done with them. Oils and fats are a good source of vitamin E, which is important for maintaining healthy skin.

It is true that all fats are high in calories, so it is important to watch portion sizes you are consuming. But a smarter way can be adopted by opting for unsaturated healthy fats than saturated and Trans fats, while substituting the healthy fats in their place.

Here’s a small list of Cooking oil and fats.

Mustard oil
Soya bean oil
Flaxseed oil
Olive oil
Coconut oil
Low fat butter
Margarine
Peanut butter
Ricotta cheese.

Herbs and Spices

The herbs and spices from our Indian sub-continent seem to be the most explored and active component in maintaining blood glucose levels. A number of research and studies are being conducted to support this theory.

Let us find the essential spices and herbs one must have in their kitchen

Cumin
Pepper
Cinnamon
Turmeric
And other salt free spices
Ginger
Garlic

Beverages

As you may already know, if you are having diabetes, doctors recommend that you have to be aware of everything you eat or drink specially canned or packaged drinks which contain hidden sugars. So to prevent spiking in the blood sugar levels, American Diabetes Association (ADA) recommends choosing zero-calorie or low-calorie drinks.

Here are some options which may benefit you while consuming beverages.

Water (unflavoured or flavoured sparkling water)
Unsweetened tea
Unsweetened coffee
Sugar-free fruit juice
Low-fat milk

Snacks

Who doesn’t love snacks? Everyone loves to much on snacks in between meals; there are lots of healthy choices that can be used as snack foods. As you may already know, while taking medications you are advised to snack in between meals to avoid low blood sugar levels.

So we bring together some quick readymade snacks you can directly pick from the super market.

Popcorn
Cookies
Green tea
Nuts
Fruits (as mentioned above)

Remember this list is not exhaustive you may pick and choose other food items as well, according to their Glycaemic Index. This list is quick shopping guide keeping the Indian market in mind.

To read more on Diabetes, click on the link below.

Diabetes Types & symptoms

Just Detected

Being diagnosed with diabetes can be an overwhelming experience In fact, it can be a major life stress for many people. This is especially true as most chronic conditions and progressive diseases can prove to be quite challenging to manage emotionally.

If you or your family are feeling anxious and disheartened, you should know that it is natural to feel that way. You should also know that you are not alone, and that 70 million other people in India are living with Diabetes. This is a condition that needs to be “managed”.

In brief, Diabetes is characterized by high blood glucose levels that result from defects in the body’s ability to produce enough insulin, and at times no insulin is produced at all. Insulin is required to remove sugars and toxins from our system, and when they do not get flushed out, they tend to accumulate, resulting in high blood glucose levels.

You will be happy to know there are countless cases of people who have reversed their condition simply by making changes in their daily lives, especially when it comes to food, exercise and stress management. With some precautions and care, we are confident that you too can be a winner.

Remember, with a clear plan, appropriate guidance, right (and on time) medications, timely tests and appropriate modifications to your lifestyle you can not only overcome your condition but stay on top of it. To know more, please refer to our Let’s Understand section

Remember, we are here to help you in your endeavour to stay focussed and on target!

Some quick tips that the American Diabetes Association and other bodies recommend that you should follow:

Find a good doctor
- We recommend seeking the advice of a specialist, in this case an ‘endocrinologist’ or ‘diabetologist’ who can help and direct you with a constructive plan of action. Check with your doctor if you have to repeat your tests.
Acquire as much information as you can
- An informed person can make better decisions. Therefore, it is essential for you to get to know more about food and other lifestyle changes that will help you manage better. Newly-diagnosed people are frequently advised to control blood sugar levels by following a healthy nutrition plan along with a regular exercise regime. To know more, read recommended diets and exercise plans for people living with diabetes.
Seek help and support from your family
- Research suggests that with family support one can manage diabetes much more effectively than running self-managed programmes. Your partner, family, and friends play a huge role in motivating you and helping you adhere to your diabetes management programme.
Make your own plan:
- As you may already know, food plays a very important role in diabetes management. An ideal diabetes meal plan consists of low carbs, low sugar, lean proteins and high fibre diet. You may choose from a wide variety of Diabetes meal plans available to you. Before you start following one, you are advised to check with your doctor or dietician regarding the amount of calories you need to take in a day/week, according to your BMI and physical activity rate.
  You may also seek a dietician’s advice to put together a plan that works best for you
Check on Alcohol and tobacco consumption
- Research suggests smoking may aggravate complications from Diabetes, such as heart diseases and may lead to nerve and kidney damage. It is, therefore, highly advisable to significantly limit or give up smoking.
  Alcohol consumption can have a strong impact on your blood sugar levels, not to mention liver-related disorders. It is a good idea to take your doctor’s advice on whether you can consume alcohol, and how much. In any case, please remember to always eat a meal while consuming alcohol to prevent fluctuations or spiking of blood glucose levels.
Medicines – on time, every time!
- One of the most crucial aspects of Diabetes management is to take your medication regularly and avoiding skipping meals. The medical explanation is that medicines and food have a direct role in keeping “good control” of blood glucose levels.
  If your doctor has advised you to take Insulin then please DO NOT skip your shots. Many people fear pain or scarring resulting from the Insulin shots, and the good news is that one can learn the right, less painful ways of taking Insulin. Refer to our “Insulin section” for more details.
  In fact, in order to keep your blood glucose levels in control, you should eat small meals more frequently and consult a dietician to plan the best possible meal plan for you.
Indulge yourself. Take extra care of your teeth to keep gum diseases at bay
- While it is true that you have to follow a strict plan, talk to your doctor about rewarding yourself once in a while.
  However, do keep in mind the fact that you have to keep up with your basic health and hygiene requirements. Do brush your teeth at least twice a day, as people living with Diabetes tend to have frequently-returning gum infections. You should also floss your teeth once a week and see a dentist at least twice a year. Inform your dentist if your gums bleed or get swollen to have the concerns addressed at the earliest.
Be careful about Wounds
- Take your wounds seriously, do go and see a doctor immediately if you feel your wounds are healing slowly, or not healing at all as high blood sugar can reduce blood flow, damage nerves and delay healing. It is essential to take care of your foot as minor cuts and blisters can lead to serious infections. Infact people living with Diabetes should also monitor for tingling or loss of sensation in the hands and feet.
Last but not the least
- With a strong determination and sincere effort, one can easily control Diabetes and enjoy living life like never before.
  Join the support community for family and friends of people living with Diabetes, a unique platform to share, help and bring a change in the lives of families and people living with Diabetes.

What can I do as a family/friend of a newly diagnosed loved one ?

As a partner or caregiver, it is understandable that your feel anxious and concerned on hearing the diagnosis of Diabetes.

Please be assured that there is no cause for concern as this is a condition that can be managed with a little care and diligence. You may need to play a pivotal role in the management of the condition for your partner or a loved one and therefore, you would need to be supporting and considerate. Research points to high success rates for diabetics that have had the support of a spouse or family member.

No need to panic
- While Diabetes is considered a lifelong “chronic” condition, there is no need to panic as it can be managed with lifestyle and diet changes. Please be caring and supportive as your partner/family member may have to depend on you to make the required changes and live a long and healthy life
Participate
- It is a good idea to actively participate in your partner’s plans and health goals. By working as a team your support is implicit. Set reminders to take medication on time, learn how to inject insulin, figure out what food items work and what don’t. Set realistic goals, and learn the fine art of encouraging without nagging.
De-stress yourself
- Diabetes can impact the whole family and not just the person living with the condition. In order to avoid the caregiver fatigue syndrome, it is a good idea to spend some time for you. Take timeout to pursue your own goals and keep up with your friends and associates outside of the Diabetic circle.

To read more on Diabetes, click on the link below.

Diabetes

The Correlation Between Diabetes And Food by Famhealth

The Correlation Between Diabetes And Food

The Correlation Between Diabetes And Food by Famhealth

As Diabetes is a disorder due to the body’s inability to process sugar, there is a direct and intrinsic relationship between Diabetes and food. In fact, managing food intake is also one of the first steps in managing and living with Diabetes.

Once you have received a positive diagnosis for Diabetes, one of the first things the doctors advise is managing your diet and nutrition. At this point, it’s helpful to become aware of the term “Glycaemic Index” and what that means for your diet plan. Glycaemic Index is a value associated with food items that indicates the food’s effect on an individual’s blood glucose levels.

Selecting the right food items by checking out their Glycaemic Indices is very important in managing Diabetes with diet and nutrition. Choice of low glycaemic value foods can help you come out a winner and stay on top of your condition!

What to eat?

One of the first questions that comes to the mind of people and families living with Diabetes is: “What to eat?” The good news is, people living with Diabetes can, in fact, eat almost anything, as long as it is in small portions, barring selected high processed sugar items, discussed in our food corner of Famhealth,s diabetes community.

The term “diet plan” can be a stress point in itself, as it hints at the need to change established eating patterns. However, if you have been diagnosed with Diabetes, this is one stress you need not take, as the “Diabetes diet plans” are some of the healthiest plans and can easily be followed by anyone, with the possible exception of small children.

In fact, there are no specific, rigid meal plans that are to be followed. People living with Diabetes can eat almost anything –moderately.

Do you want to control fluctuation in your blood glucose levels?

Sometimes you will note your blood sugar levels are fluctuating form high to low. There is a simple reason behind this – chances are there is something that you have been eating that is not fitting in with the management of your condition.

Blood sugars are affected by many things that include the food you ate, how long ago you ate, your physical activity, stress levels, sleep patterns, and your emotional wellbeing. If you use Insulin to address these fluctuations, chances are you may get stuck in a high-low cycle that is bad for your long-term health.

It is a good idea to keep a daily record of your meals and physical activity levels as it has an impact on how stable your blood sugar levels are. People with diabetes need to eat small meals frequently, especially when they are on medications such as Insulin, to watch out for low blood glucose levels. According to the American Diabetes Association, a daily intake of 1400-1500 calories is a must, in accordance with the individual’s BMI and physical activity levels.

Do check with your doctor about how much activity and how many calories your body needs daily as you plan your diet and exercise routine. An ideal diabetes meal includes a variety of low carbohydrates, proteins, fibrous non-starchy fruits and vegetables. However, before we delve into the list of suitable food items, let us take a quick look at the myths and facts surrounding Diabetes-friendly foods.

Smart Eating Strategies

Keep a Food Diary
- One of the smartest ways to manage your condition is to record what you are eating throughout the day. Leading dieticians around the world recommend keeping a detailed record of what you are eating so as to better understand how they impact your condition. Studies in United Kingdom confirm that people who maintained food records lose the extra weight, and keep it off better than people who did not record their intake.
Watch your food labels
- Want to grab your favourite drink or take a bite of the potato chips? It is a good idea to read the nutritional information given on the package label. Knowing the calorie content and glycaemic index can get a little cumbersome, but research suggests that awareness of the calorie content and sugar levels helps people living with Diabetes keep track of unsuitable food items that may spike their blood glucose levels.
Start with a good breakfast
- Starting the day with a good breakfast powers you up with energy and helps you maintain your blood glucose levels throughout the day. There is enough research out there to support this statement. The old saying “breakfast like a king” stands correct if you choose low carb breads & cereals, fresh juices, boiled eggs, nuts, oats, yogurt, cheese, and milk.
Eat by the plate method
- This is an interesting method advocated by ADA, which subscribes filling half of your plate with non-starchy fruits and vegetables, one fourth of your plate with lean proteins such as grilled fish or chicken and the balance with low carbs. This is a popular model which not only aids in weight loss, but also keeps the blood glucose levels under check.
Carb counting
- Carbohydrate counting, also called carb counting, is not a diet plan, it is a meal planning strategy for people with Type 1 or Type 2 Diabetes. Carbohydrate counting involves keeping track of the amount of carbohydrates in the foods that you eat every day.
  Carbohydrates are one of the main nutrients found in food and drinks. Completely cutting down on carbs may lead to fatigue and restlessness. One must choose wisely and replace unhealthy carbs with Diabetes-friendly and healthy low-carb foods.
  According to National Institute of Health, USA, healthy carbohydrates, such as whole grains as well as fruits and vegetables are a vital part of a healthy eating plan as they provide both energy and nutrients such as vitamins & minerals and most importantly fibre. Fibre can help in preventing constipation, lowering cholesterol levels, and controlling your weight.
  Unhealthy carbohydrates are often food and drinks with added sugars. Although unhealthy carbohydrates can also provide energy, they have little to no nutrients and they often spike your blood glucose levels leading to poor diabetes management.
Eat more small meals
- People with diabetes should eat four to five small meals during the day, instead of three large meals according to the American Diabetes Association (ADA). Eating small meals allows the body to replenish itself, while at the same time slower, continuous absorption of food prevents cravings and hunger pangs. Among the benefits associated with this are decreased blood sugar levels after meals, reduced insulin requirements during the course of the day, weight loss and lower blood cholesterol levels.
Always stock up your refrigerator
- Stocking up your refrigerator with healthy food items is all about keeping your supplies ready. This prevents you from eating high calorie and sugary food items when you feel hungry or have any cravings. You can choose from a wide variety of fruits, nuts, cheese, and low carb multigrain breads and protein shakes to quickly make mini-meals and avoid binging.

To read more on Diabetes, click on the link below.

Diabetes Types & symptoms

Tag: Glycaemic Index and Food

Fighting Childhood Obesity with Food

Diabetes-Friendly Grocery Shopping Items by Famhealth

Diabetes Friendly Grocery Shopping Items

Just Detected

Some quick tips that the American Diabetes Association and other bodies recommend that you should follow:

What can I do as a family/friend of a newly diagnosed loved one ?

The Correlation Between Diabetes And Food by Famhealth

The Correlation Between Diabetes And Food

What to eat?

Do you want to control fluctuation in your blood glucose levels?

Users Fields