COMMON DIETARY MYTHS

 

Sooji or Semolina is a healthy and nutritious whole grain and is better than refined maida

 

In reality, Sooji or semolina or Rava is the granular form of maida- a polished grain; their nutritional contents being the same.

 

A whole grain is made up of four main parts-

1. The Husk, which is inedible
2. The outer tough Bran or the fiber rich part
3. The Endosperm, the starch rich part which basically provides complex carbohydrates and energy.
4. The Germ, nutrient rich part wherein all the goodness of the grain is concentrated. The germ is really the embryo of the seed situated at the base of the grain rich in proteins, fat and the richest source of vitamin E – an antioxidant vitamin and vitamin B complex, Iron, magnesium and chromium.

 

During milling, the fiber rich bran layer is removed but the germ which is also attached to the bran gets ripped off. Thereby, the grain looses its fiber and nutrition leaving mainly the endosperm- the starch rich part without the goodness of the grain. The further grinding of this yields maida however, the grinding of the whole grain yields atta. The granular form of the endosperm is called Sooji (Semolina/Rava). This is the basic difference between brown rice and polished rice.

 

 Bananas and Apples are rich in Iron because they turn brown

 

Fruits also form an essential part of one’s diet as 5-6 servings of fruits daily provide adequate amounts of protective nutrients and disease fighting substances in the color of their skins called phytochemicals. Fruits are rich in vitamin C and like vegetables contain cellulose which is indigestible and adds bulk to the stools; and are thus mild natural laxatives .Most fruits also form a good source for beta carotene or vitamin A- an antioxidant.

 

Iron is an essential element for the formation of hemoglobin and plays an important role in the transport of oxygen to the cells. Cereals, millets, pulses, green leafy vegetables form the rich sources for iron but one of the greatest myths which people have is that apples and bananas are the fruits which are also good sources of iron as they turn brown. The facts pertaining to these fruits are as follows-

 

“An apple a Day keeps the Doctor Away” is certainly no exaggeration for the apple is indeed a storehouse of vitamins, minerals and many other vital nutrients. Apples are rich in vitamin C and vitamin E and cholesterol lowering fiber.

 

 

Bananas are a fruit which requires special mention as they contain large amounts of carbohydrates and are a useful source of energy.

 

Even though apples and bananas are a store for different protective nutrients but the content of iron in apples (0.7 mg/100gm) and bananas (0.4 mg /100gms)  is negligible when compared to some of the richest sources for iron like  dry lotus stem (60.6 mg iron /100gms), rice flakes (20 mg iron /100g), radish leaves (18.0 mg iron/100gm), parsley (17.9 mg iron /100gms ) or Bajra (8.0 mg iron /100gms).Even fruits like dates (7.3 mg/100gms), water melon (7.9 mg/100gms) and dry fruits like raisins (7.7 mg/100gms) are good sources of iron.

 

 

Milk and Dairy products are unnecessary in the diet after 2 years of age

 

IMPORTANCE OF MILK

 

Unlike Western populations, the vast majority of Indians are Lacto-Vegetarians, that is, they drink milk and eat foods of plant origin. Since majority of the Indians do not have eggs and flesh foods as their staple diet, dairy products are their chief source of first class proteins. Milk and milk products like curd, butter, desi ghee, mithais, paneer, form the major source of animal fats in the Indian diets.

 

The first class proteins provided by milk and milk products contain all the essential amino acids, the building blocks for normal growth and development. Some fatty acids present in the milk also contribute to normal growth. In Indian society, therefore milk and milk products lay vital role in children’s growth and development.

 

Besides proteins, dairy products also provide energy, vitamin A, D, riboflavin and minerals such as calcium, magnesium, phosphorus and potassium. Milk and Milk products help build healthy bones in children.

 

 

 

HARMFUL EFFECTS OF MILK DEPRIVATION DURING GROWING YEARS

 

Children and teenagers need energy to grow and develop. Detrimental effects of milk deprivation are evident in underprivileged sections of the society, where children have a high prevalence of PEM (Protein Energy Malnutrition) and blindness due to vitamin A deficiency. Had their consumption of milk and milk products been adequate, these problems could not have assumed such proportions.

 

Whole milk is an energy packed food due to its fat content. Consuming 1 gm of fat provides 9 Kcals. of energy, compared to merely 4 Kcals. for an equivalent amount of sugar. Therefore, whole milk and milk products are appropriate for children with limited access to food to prevent energy malnutrition.

 

Encouraging milk consumption is a part of the recommended strategy for prevention of PEM and blindness due to vitamin A deficiency in preschool children in our country.

 

As children reach their teens, they reduce milk intake, this is considered normal by the parents, who believe that milk is not so necessary for children who have reached puberty. Adolescents of well to do families tend to stop milk intake altogether to keep

‘Fit and beautiful”. Due o irrational fear of weight gain, teenagers often substitute

 

• Soft drinks or other carbonated beverages for milk.
• In their constant quest for shape, girls may opt for energy free, nutritionally empty beverages.

 

 

 In this age of fitness mania, it is often forgotten that the consequences of being underweight in the growing age are harmful while mild overweight may be healthier. The most damaging consequence of insufficient milk intake during childhood and adolescence is dwarfism due to insufficient energy and calcium intake. Other potential adverse consequences of abhorring milk and milk products include:

1. An Involuntary increase in sugar intake in form of candy, and sweetened beverages to compensate for inadequate energy intake.
2. Spells of Binge Eating.
3. Preference of Snacks and junk foods available in restaurants and fast food counters.
4. Insufficient intake of vitamins and minerals.
5. Delayed sexual maturation.

 

 

Too much of negative focus on dairy foods is counterproductive and may be deleterious for the health of growing children adolescents. However, when fat restriction is advisable in childhood or adolescence due to overweight or some other medical problems, there are better choices than reducing milk intake-

1. Consuming low fat milk and dairy products
2. Reducing snacks cooked in hydrogenated oils, vanaspati and fried foods.

 

 

Hence, it is undisputed that no single plant source of protein can match the protein quality of milk and diet of children is incomplete without the integration of milk and milk products particularly among vegetarians. However, after 3-4 years of age low fat milk and milk products are recommended.

 

 

 

 

 

 

 

Table salt is more harmful than cooked salt

 

If you thought that that adding salt to food on the table is more harmful than cooked salt- think again! Salt added at any stage of cooking will continue to provide the same sodium content. Infact, it is the total intake of salt (cooked/ table) which is of importance. While it is true that salt is needed to make food palatable and for the healthy functioning of the body, it is also important to know that most of us today eat far more salt or sodium than our bodies need. Excess salt/ sodium can be harmful for most people. It can lead to problems of bloating, water retention, high blood pressure and even frank oedema. Salt restriction is needed in the management of several medical conditions including high blood pressure, kidney disease and heart failure. Some studies have shown that excess sodium in the diet can lead to bone loss leading to osteoporosis. It has also been found that the incidence of stomach cancer is high in populations eating high salt like the Japanese. Besides cooking and table salt there are many hidden sources of sodium in our diets. These include Achaars, Chutneys, Pickles, processed foods like sausages, bacon, bakery items and salted snack foods. Some foods are naturally high in sodium particulaly green leafy vegetables. Learn to enjoy the natural taste of salt rather than smothering it with salt and spices. 

 

 

Spinach is a good source of iron and eating lots of it helps in preventing anemia.

 

Iron is an important mineral for formation of hemoglobin, the red pigment in blood which helps transport oxygen to every cell of the body. A low level of hemoglobin that is below 12mg/dl can lead to anemia. Symptoms of anemia include fatigue, breathlessness, hair loss and palor.

 

Iron content of spinach is not as high as it is imagined to be as 100g of spinach contains a mere 1.14 mg iron whereas cauliflower greens contain 40 mg/100 gms, amaranth (Chaulai) contains 20 mg/ 100g, radish leaves 18 mg; mustard greens (Sarson saag) has 16.3 mg/ 100g, beetroot greens have 16.2 mg/100g and bathua contains 4.2 mg/100mg.

 

However, even though many leafy vegetables are rich in Iron, it is a form of Iron (Non-Heme) that is not absorbed by the body as easily as the heme form of iron. The form of iron present in liver, red meat, egg etc. is( heme iron) a type which the body can directly use. It has been found that a diet high in animal foods like meat and fish has a higher absorption is 10-20% compared to a vegetarian diet which has a low level of absorption in the range of 2-5%.

 

The real benefits of green leafy vegetables go way beyond their Iron content. Green leafy vegetables are rich in omega-3-fats, calcium, beta carotene, vitamin C and folic acid.Omega-3 fats are useful in controlling blood pressure, blood fats and heart disease,theyare useful for healthy skin and hair. Vitamin C is useful for immunity and disease prevention as it is an antioxidant. Beta-carotene is also useful in preventing night blindness and is a powerful antioxidant vitamin. Folic acid is useful in treatment of anemia and preventing heart disease and ageing.

 

For improving iron status make sure you add vitamin C rich foods along, like squeeze of lime or amla or a fruit to enhance absorption. Go for atleast 50-100 gms of a green leafy vegetable for it’s truly a SuperFood.