Food & Nutrition Update

General dietary guidelines for older people

As we enter the New Year I have realised we are one year older and one year closer to retirement age. This made me realise that along with so many things that change as we get older nutrient requirements also change. All of us make many New Year resolutions and one of them should definitely be to eat healthy and age gracefully and take assistance from trained people. As we get older and advance through life many changes occur in our body functions. One of the most important changes is the decrease in resting metabolic rate. The amount of calories older people require will not be as much as they did in their younger years. This decrease can be minimized if their daily routine includes exercise. Regular exercise helps to slow down loss of muscle tissue. Therefore they should contact their health care provider and choose a regular exercise regime that suits them. The changes in their nutritional requirements may be because of the changes in their physical activity, body composition, decrease in hormone levels etc. It is usual that with age certain diseases may affect older people and specific dietary needs may be essential. These have to be worked into their diet plan under the guidance of their doctor and dietician. Here are some of the general dietary guidelines older people need to take into consideration while planning their diets. The energy requirement usually reduces as age advances but most other essential nutrients requirements do not decrease. Therefore it becomes even more important to pay attention to what is going into their diets. A nutritious diet that contains a variety of foods that provide all the nutrients becomes very important. Recent studies have shown that the vitamin D requirement in older age increases when compared to young adults. This is because the ability to make vitamin D by the skin reduces. Weight becomes an issue of great importance. They need to maintain ideal weight to reduce load on their joints as well as organs such as heart and lungs. Instead of reducing food intake to lose weight they should incorporate suitable exercise and right diet into their lives. In general fat intake should be reduced especially saturated fats to avoid empty calories to keep excess weight away and also to keep their hearts healthy. Low fat milk products would be a better option.

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Salt and salty foods such as snacks and pickles intake should be reduced as high salt in diet tends to raise blood pressure. High blood pressure may result in stroke. Older people also tend to get constipated more easily. Therefore their diet should have sufficient amount of fiber in the form of whole grains, fruits and vegetables. They should avoid intake of excess of sugar which only supplies empty calories and calorie requirement anyway decreases as age advances. They should limit their alcohol intake as their liver cannot metabolise as much alcohol as young adults. Also if there are any minor accidents such as falls because of excess alcohol the results may be very serious compared to younger adults. After retirement consult a doctor and then plan an active lifestyle that suits your body. Take into consideration any existing ailments, take your doctor's and dieticians suggestions and then embark on a diet and exercise regimen that is best suited for you. In general I have observed that older people tend to think that they know everything that needs to be known about food (because of the years behind them which were spent in good health on the same food) and they do not need someone (especially a young girl, as most dieticians are of course young girls) telling them what to eat at this age. Also older people have so many myths about food that sometimes they eat certain foods regularly without knowing what harm it does to them. There are so many changes in the body and vulnerability towards certain diseases increases as age advances that diet needs to be altered. And why not take the help of a dietician to be on the safe side! Reference :
Robert Wildman, 2009; The Nutritionist-Food, Nutrition, and Optimal Health, Second Edition; Nutrition throughout life 307; Routledge, Taylor and Francis Group, New York and London. A.Stewart Truswell, 2003; ABC of Nutrition; Fourth Edition; Adults young and old 37; BMJ Books; BMJ Publishing Group, BMA House, Tavistock Square, London WC1H 9JR.

We at NutriTech Wish all our subscribers a Happy, Healthy and Prosperous

New Year

Journal Abstract
Green Tea Catechin Consumption Enhances Exercise-Induced Abdominal Fat Loss in Overweight and Obese Adults This study evaluated the influence of a green tea catechin beverage on body composition and fat distribution in overweight and obese adults during exercise-induced weight loss. Participants (n = 132 with 107 completers) were randomly assigned to receive a beverage containing ~625 mg of catechins with 39 mg caffeine or a control beverage (39 mg caffeine, no catechins) for 12 wk. Participants were asked to maintain constant energy intake and engage in =180 min/wk moderate intensity exercise, including =3 supervised sessions per week. Body composition (dual X-ray absorptiometry), abdominal fat areas (computed tomography), and clinical laboratory tests were measured at baseline and wk 12. There was a trend (P = 0.079) toward greater loss of body weight in the catechin group compared with the control group; least squares mean (95% CI) changes, adjusted for baseline value, age, and sex, were -2.2 (-3.1, -1.3) and -1.0 (-1.9, -0.1) kg, respectively. Percentage changes in fat mass did not differ between the catechin [5.2 (-7.0, 3.4)] and control groups [-3.5 (-5.4, 1.6)] (P = 0.208). However, percentage changes in total abdominal fat area [-7.7 (-11.7, -3.8) vs. -0.3 (-4.4, 3.9); P = 0.013], subcutaneous abdominal fat area [-6.2 (-10.2, -2.2) vs. 0.8 (-3.3, 4.9); P = 0.019], and fasting serum triglycerides (TG) [-11.2 (-18.8, -3.6) vs. 1.9 (-5.9, 9.7); P = 0.023] were greater in the catechin group. These findings suggest that green tea catechin consumption enhances exercise-induced changes in abdominal fat and serum TG.
Reference: Maki et al J. Nutr (2009) Vol 139 No. 2, 264-270

tea extract containing a mixture of catechin polyphenols and c a f f e i n e significantly increased 24 hour e n e r g y expenditure and reduced 24 hour r e s p i r a t o r y quotient, indicating an increase in the ratio o f f a t : c a r b o h y d ra t e oxidized. The authors of this paper found that additional investigation is needed to more clearly define the influences of green tea catechin consumption on body composition and abdominal adiposity. They designed the present study to evaluate the effects of a green tea catechin-containing beverage on body composition and fat distribution in overweight and obese adults in the United States during exercise-induced weight loss. The authors mentioned in the discussion of their article that published data from studies in humans are limited, but largely the results suggest that consumption of tea catechins (375612 mg/d from oolong tea, green tea, or green tea extract) with caffeine (150270 mg/d) may modestly (34%) increase 24 hour e n e r g y expenditure. G r e e n t e a catechins may influence body composition t h r o u g h a number of mechanisms, but effects on thermogenesis and altering s u b s t r a t e oxidation have been studied most in humans. The authors in summary say that the results of this study suggest that consumption of a beverage containing green tea catechins (625 mg/d) may enhance exerciseinduced loss of abdominal fat and improve circulating FFA and TG levels. They also mention that more work is needed to establish the mechanisms responsible for these effects. We hear these days a lot of people are turning to green tea because of the health benefits it offers. We also see a lot of green tea being sold in the market. Why not add it to our beverage list!

Research shows that obesity especially excess abdominal fat, increases the risk of morbidity from hypertension, heart disease, and diabetes, and is also associated with greater risk for certain cancers. In our country about 5 % of the population that is about 55 million people are obese. And 75 % Indian women and 58 % Indian men suffer from abdominal obesity. From this we can see how important it i s t o d o everything to bring down these figures in our community. It makes a lot of sense to take up any steps we can to bring down obesity figures. Green tea catechins have been suggested to have anti-obesity effects. Green

Get Acquainted With Your Nutrients - Fluorine

Like iodide (iodine) and chloride (chlorine) fluorine as element exists in nature as a negatively charged atom or ion. Fluorine is usually referred to as fluoride. Fluoride salt (NaF) is routinely added to tooth paste. Sources of fluoride in the diet : In general most foods are poor sources of fluoride and food as the only source of fluoride may not be sufficient. This problem has been to a lot of extent overcome by adding fluoride to water which is called fluoridation. Dental cavities remain a major public health concern in most industrialized countries, affecting 60-90% of school children and the vast majority of adults. Water fluoridation is the controlled addition of fluoride to a public water supply to reduce tooth decay. Fluoridation of water does not change the appearance, taste or smell of drinking water. Tooth decay is an infectious disease in which the dental plaque formed by bacteria increases. These bacteria produce organic acids when carbohydrates especially sugar are eaten and the pH goes below 5.5. At this pH time the acid dissolves carbonated hydroxyapatite the main component of tooth enamel. This is called demineralization and once the sugar is gone some of the mineral loss is recovered by remineralization from ions dissolved in the saliva. Cavities result when the rate of demineralization exceeds the rate of remineralization, in a process that requires many months or years. Fluoride exerts its major effect by interfering with the demineralization mechanism of tooth decay. Caries occurs more in fissures and older people teeth enamel is more resistant to dental caries. An intake of 1-3 mg per day of fluoride which occurs when water fluoridation at 1 mg/l exists increases enamel resistance especially if taken while the enamel is being laid down. Although water fluoridation is the most effective means of achieving fluoride reach to the whole community other fluoride therapies are also effective in preventing tooth decay; these include fluoride toothpaste, The history of water m o u t h w a s h , and fluoridation can be divided fluoridation of salt and into three periods. The first milk. Water fluoridation is ( c . ? 1 9 0 1 1 9 3 3 ) w a s not practiced in India. research into the cause of a Fluorosis is endemic in at form of mottled tooth least 20 states, including enamel called the Colorado Uttaranchal, Jharkhand brown stain. The second (c. and Chattisgarh. The 19331945) focused on the maximum permissible limit relationship between fluoride concentrations, of fluoride in drinking water fluorosis, and tooth decay, in India is 1.2 mg/L.
and established that moderate levels of fluoride prevent cavities. The third period, from 1945 on, focused on adding fluoride to community water supplies.

per million), while in cooler climates it could go up to 1.2 mg/litre. The differentiation derives from the fact that we perspire more in hot weather and consequently drink more water. The guideline value (permissible upper limit) for fluoride in drinking water was set at 1.5 mg/litre, considered a threshold where the benefit of resistance to tooth decay did not yet shade into a significant risk of dental fluorosis. (The WHO guideline value for fluoride in water is not universal: India, for example, lowered its permissible upper limit from 1.5 ppm to 1.0 ppm in 1998) Most tooth pastes now contain fluoride and this fluoride is responsible more for the decline in dental caries incidence in children rather than any change in sugar intake in places where there is no water fluoridation. How much fluoride do we need? The recommended dietary allowance (RDA) for fluoride is 3-4 mg for adults. During pregnancy and lactation the RDA is maintained at 3 mg. What is the role fluoride in our body? Fluoride is important to protect teeth against development of cavities. Fluoride in drinking water reduces the incidence of dental caries. Fluoride may function in part by associating with hydroxyapatite in teeth and to a lesser degree bone. What happens if too much fluoride is consumed? Fluoride ingested is efficiently absorbed from the digestive system and excess fluoride is eliminated through urine. If excess fluorine is consumed in supplemental form it may cause fluoride toxicity called fluorosis. The problems resulting from fluorosis are alterations in bones, teeth and possibly excitable cells. Mottling of teeth is a symptom of fluorosis in children. Mottling of teeth occurs if the fluoride intake is too high in the first eight years of life. Young children should be persuaded not to eat tooth paste however good it tastes! Or they should be given junior products with half strength fluoride.
References UNICEF's position on water fluoridation Wikipedia Robert Wildman, 2009; The Nutritionist-Food, Nutrition, and Optimal Health, Second Edition; The Minerals of our body 233; Routledge, Taylor and Francis Group, New York and London. A.Stewart Truswell, 2003; ABC of Nutrition; Fourth Edition; Nutritional advice for some chronic disease; BMJ Books; BMJ Publishing Group, BMA House, Tavistock Square, London WC1H 9JR.

The 1984 WHO guidelines suggested that in areas with a warm climate, the optimal fluoride concentration in drinking water should remain below 1 mg/litre (1ppm or part

Nature's Gift - Capsicum

Capsicum or bell pepper belongs to the family Solanaceae. Cultivars of the plant produce fruits of different vibrant colours such as red, yellow and green. Capsicum species are native to the Americas, where they have been cultivated for thousands of years. From there it spread to Europe, Africa and Asian countries and now they are cultivated worldwide. Mexico is one of the major pepper producers in the world. Capsicum is botanically a fruit but in culinary context it is considered as vegetable. Capsicum has a tangy taste and a crunchy texture. They are bell shaped vegetables having three or four lobes. They usually range in size from 2 to 5 inches in diameter, and 2 to 6 inches in length. Inside the thick flesh is an inner cavity with edible bitter seeds and a white spongy core. Bell peppers are not 'hot'. They contain a recessive gene that eliminates capsaicin, the compound responsible for the 'hotness' found in other peppers. Capsicum is very often used in salads. Because of its availability in vibrant colours and crunchy texture it forms a very important part of salads. Though comparatively new to Indian cuisine it has been accepted very well and we have several recipes which are made using capsicum such as kadai paneer, mixed vegetable preparations, stuffed capsicum and as toppings on pizza. While choosing peppers, select the ones that have deep vivid colour, taut skin, and those without soft spots, blemishes and darkened areas. Their stems should be green and fresh looking. Capsicum should be heavy for their size and firm. Capsicum will stay in the refrigerator for about a week. Nutritive value of carrots, raw per 100 gm Energy Carbohydrates Dietary fiber Protein Vitamin C Calcium Potassium 20 kcal 4.64 g 1.7 g 0.86 g 80.4 mg 10 mg 175 mg

USDA Nutrient Database

Recipe - Vegetable Omelette

Serves - 1 Ingredients Egg Onion (chopped) Capsicum (chopped) Mushroom (chopped) Carrot (finely chopped) Cheese, shredded Oil Salt Pepper 1 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 tsp 2 tsp to taste to taste eaten as evening snack! Tips for using eggs : Buy white eggs and brown eggs alternately, and you can easily differentiate the old and fresh eggs in the refrigerator. Brown eggs have thicker egg shells therefore make better boiled eggs as the shells do not crack easily. To check if the egg is fresh place it gently at the bottom of a deep pan with water. If the egg stays at the bottom it is fresh and if it floats then its not.

Method: In a pan heat one tsp of oil and add the chopped veggies. Sautee the chopped veggies, add salt and pepper. Remove from fire and keep aside. Beat the egg in a bowl add salt and pepper. In a frying pan heat 1 tsp of oil and add the beaten egg. When the omelette is firm spread the sauteed veggies, shredded cheese on one half of the omelette and fold the other half over it. Cook till the cheese melts and transfer it onto a plate. Serve hot with tomato sauce. Makes a great breakfast dish or can be

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