PREGNANCY DIET

Pregnancy Diet: Do's and Dont's

I have been asked to do this article multiple times so here it goes……

Good nutrition during pregnancy, and enough of it, is very important for your baby to grow and develop. You should consume about 150 more calories per day (for the first trimester) and 300 more calories per day (for the last 2 trimesters) than you did before you became pregnant.

It is important to remember from the time you find out you are pregnant to you are 6 months pregnant your baby is smaller than the size of your fist so you are not eating for 2 you are eating for yourself plus 150 kcals-300 kcals more for your baby. This literally means 2 slices of whole wheat bread (150kcal) or 1 cup cooked lentils/dal and 1 slice whole wheat bread/roti/chapatti (300kcal) additional per day in your normal diet.

Good nutrition does not include foods high in fat and carbohydrates. Ghee, butter, fried foods, cookies, biscuits etc provide no nutrition and just calories.

Eating a well balanced and nutritious diet is very important for a healthy pregnancy.

Remember the weight you gain during your pregnancy is the weight YOU will have to loose after the birth of your baby. Pregnancy is not a free pass to eat anything and everything you want. It is neither healthy for you nor your baby.

Healthy weight gain during pregnancy:

A woman who was average weight before getting pregnant should gain 25 to 35 pounds after becoming pregnant.

Underweight women should gain 28 to 40 pounds.

And overweight women may need to gain only 15 to 25 pounds during pregnancy.

In general, you should gain about 2 to 4 pounds during the first three months you're pregnant and 1 pound a week during the rest of your pregnancy.

If you are expecting twins you should gain 35 to 45 pounds during your pregnancy. This would be an average of 1 ½ pounds per week after the usual weight gain in the first three months.

Nutrition during pregnancy:

Eat a variety of foods to get all the nutrients you need. Recommended daily servings include

5-10 servings of whole grains

2-4 servings of fruit

4 or more servings of vegetables

4 servings of low fat dairy products

3 servings of protein sources (meat, poultry, fish, eggs, beans, lentils/dal, quinoa or nuts).

Use fats and sweets sparingly.

Choose foods high in fiber that are enriched such as whole-grain breads, cereals, pasta, rice, fruits, and vegetables. This will help fight against constipation during pregnancy

Make sure you are getting enough vitamins and minerals in your daily diet while pregnant. You should take a prenatal vitamin supplement to make sure you are consistently getting enough vitamins and minerals every day. Your doctor can recommend an over-the-counter brand or prescribe a prenatal vitamin for you.

Eat and drink at least four servings of low-fat dairy products and calcium-rich foods a day to help ensure that you are getting 1000-1300 mg of calcium in your daily diet during pregnancy.

Eat at least three servings of iron-rich foods per day to ensure you are getting 27 mg of iron daily.

Choose at least one good source of vitamin C every day, such as oranges, grapefruits, strawberries, honeydew, papaya, broccoli, cauliflower, Brussel sprouts, green peppers, tomatoes, and mustard greens. Pregnant women need 70 mg of vitamin C a day.

Choose at least one good source of folic acid every day, like dark green leafy vegetables, veal, and legumes (lima beans, black beans, black-eyed peas and chickpeas). Every pregnant woman needs at least 0.4 mg of folic acid per day to help prevent neural tube defects such as spina bifida.

Choose at least one source of vitamin A every other day. Sources of vitamin A include carrots, pumpkins, sweet potatoes, spinach, water squash, turnip greens, beet greens, apricots, and cantaloupe.

MANGO

Mango: King of Fruits

Mango is termed as “The king of the fruits”. Mango is one of the most popular, nutritionally rich fruits with unique flavor, fragrance, taste, and heath promoting qualities making it a common ingredient in new functional foods often labeled “super fruits."

Mango is one of the delicious seasonal fruits grow in the tropics. The tree is believed to be originating in the sub-Himalayan plains of Indian subcontinent. Botanically, this exotic fruit belongs within the family of Anacardiaceae, a family that also includes numerous species of tropical-fruiting trees in the flowering plants such as cashew, pistachio etc

Mango originated in India and Burma. It is the national fruit of India and the Philippines and the national tree of Bangladesh. According to some, more mangos are eaten fresh than any other fruit in the world. Originated 4,000 plus years ago. In India where they are most heavily grown and eaten, mangos are known as “Aam/Keri” There are over 1,000 different varieties of mangos.

Health Benefits:

Prevents Cancer:

Research has shown antioxidant compounds in mango fruit have been found to protect against colon, breast, leukemia and prostate cancers. These compounds include quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat, as well as the abundant enzymes.

Lowers Cholesterol:

The high levels of fiber, pectin and vitamin C help to lower serum cholesterol levels, specifically Low-Density Lipoprotein (Read my previous entry about healthy oils for more information)

Clears the Skin:

Can be used both internally and externally for the skin. Mangos clear clogged pores and eliminate pimples.

Eye Health:

One cup of sliced mangoes supplies 25 percent of the needed daily value of vitamin A, which promotes good eyesight and prevents night blindness and dry eyes.

Alkalizes the Whole Body:

The tartaric acid, malic acid, and a trace of citric acid found in the fruit help to maintain the alkali reserve of the body.

Helps in Diabetes:

Mango leaves help normalize insulin levels in the blood.  The traditional home remedy involves boiling leaves in water, soaking through the night and then consuming the filtered decoction in the morning. Mango fruit also have a relatively low glycemic index (41-60) so moderate quantities will not spike your sugar levels.

Improves Digestion:

Papayas are not the only fruit that contain enzymes for breaking down protein. There are several fruits, including mangoes, which have this healthful quality. The fiber in mangos also helps digestion and elimination.

Remedy for Heat Stroke:

Juicing the fruit from green mango and mixing with water and a sweetener helps to cool down the body and prevent harm to the body. From an ayurvedic viewpoint, the reason people often get diuretic and exhausted when visiting equatorial climates is because the strong “sun energy” is burning up your body, particularly the muscles.  The kidneys then become overloaded with the toxins from this process.

Boosts Immune system:

The generous amounts of vitamin C and vitamin A in mangos, plus 25 different kinds of carotenoids keep your immune system healthy and strong.

Bottom Line:

• Mangoes are a delicious and super healthy fruit
• They are full of vitamins like Vitamin A, C and E and antioxidants
• However, mangoes do tend to be very high in carbohydrate content so you have to limit it’s consumption to 2-3 per week.
• Mango juice (aam ras/keri no ras) tends to have a lot of added to sugar to it. So consume the whole fruit rather than the juice.

YOGURT/CURD

Yogurt/Curd: Yummy and creamy

Dairy products are rich in vitamin A that is important for beautiful skin, and calcium for strong bones and healthy hair. People who eat dairy products every day appear to have an easier time losing excess weight and keeping it off. Non-fat yogurt has all the benefits of dairy, plus the friendly bacteria found in yogurt are probiotics that help keep your digestive system working normally.

The nutritional and caloric contents of yogurt are similar to those of the fluid milk from which it is made. So, it is an important source of calcium, protein, vitamins A, riboflavin, phosphorus and potassium.  In fact, one serving of yogurt contains about as much potassium as a banana (around 400 mg).

Yogurt is a Healthy Choice:

Yogurt is a unique food because it is a cultured milk product, made by adding certain "friendly" or “good” bacteria called probiotics to milk, skim milk, and/or cream to produce a thicker and more textured product. These “good” bacteria are live active cultures that are similar to the ones that already exist in the human digestive tract. They help maintain and restore the delicate balance of both "good" and "bad" bacteria necessary for a healthy digestive system.

Many yogurts are supplemented with these health-promoting probiotics, such as Lactobacillus acidophilus, Bifidobacteria bifidus and Lactococcus paracasei.

Most of us have taken antibiotics and suffered side effects of diarrhea or intestinal pain and bloating. This is because some antibiotics upset the balance of bacteria in the digestive tract. Probiotics may help relieve these side effects by restoring balance in the gut.

Yogurt and Lactose Intolerance:

People who are moderately lactose intolerant can enjoy yogurt. Yogurt contains lower amounts of lactose than milk because the lactose in the milk used to make yogurt is converted to lactic acid by the bacterial cultures. Various forms of lactic acid bacteria added when manufacturing yogurt, acidophilus milk and fermented milk products, such as kefir, can help lessen the effects of lactose intolerance.

One serving of yogurt is one eight-ounce cup or container. The Dietary Guidelines for Americans recommend that individuals ages nine and older consume three servings of milk, cheese or yogurt each day.

Ways to Eat Yogurt:

Yogurt is a fun food to eat.  You can dip it, spread it, freeze it, add fruit to it or eat it plain. Here are some of the other ways you can enjoy yogurt:

Make a breakfast parfait by layering non-fat yogurt, dry cereal or sugar-free granola, and top with your favorite fruit

Enjoy a mid-day snack by blending yogurt, fruit and ice to make a delicious smoothie

Dip raw vegetables in plain yogurt

Use yogurt for salad dressing and dips

Serve plain yogurt on quesadillas, tacos, soups, and chili in place of sour cream

These days, with a wide range of yogurt flavors available and with texture options running from creamy custard-style confections to drinkable liquids you can enjoy yogurt for dessert or on the go.

Yogurt benefits:

Boosts your immune system

Lowers serum cholesterol

Help overcome lactose intolerance and aid in the digestion of milk proteins

Prevents some yeast infections

Yogurt is a great source of protein, calcium, potassium and the vitamins A, B12 and Riboflavin

Yogurt and Acne:

Most people believe dairy is bad for blemishes. And, certain types (overly-processed varieties, for example) can be. But non-fat yogurt packs probiotics (Greek, Kefir) actually helps to prevent bad bacteria, which can lead to acne, from forming in your body. So, you may want to include one or two servings a day. Try a morning smoothie with antioxidant-rich blueberries and yogurt, plus a potassium-packed banana. Or try a strawberry granola parfait with a drizzle of honey for a post-dinner treat, yum.

Bottom Line:

Non-fat yogurt is a wonderful source of calcium, vitamin A and protein

It is very high in probiotics which helps with your digestive system health

It can be eaten plain, with fruits or vegetables, as a salad dressing and many more ways

Plain non fat yogurt when eaten in moderation does not cause acne.

CARROTS

Carrots: Fun facts

Facts about Carrots:

• Just one medium carrot or a handful of baby carrots counts as one serving of your daily veggies
• Orange carrots are a great source of beta-carotene. Carrots contain a group of plant pigments called carotenoids, and beta-carotene is a member of this group. These plant pigments were first identified in carrots and therefore their name was derived from the word carrot. Beta carotene is important for eyesight, skin health, and normal growth
• Our bodies turn beta-carotene into vitamin A. Vitamin A is important for good health, especially for your eyes. Carrots are one of the best sources of vitamin A. Vitamin A is good for your bones, teeth, vision, and your skin
• Purple carrots contain purple pigments called anthocyanins, which act as anti-oxidants that protect the body
• Carrots are a good source of fiber, which is good for the health of your digestive system.
• Carrots are a good source of vitamin C and potassium, as well as vitamin B6, folate, and several minerals including calcium and magnesium
• A baby carrot isn't exactly a baby. Baby carrots come from a large carrot that has been rolled over blades and thrown around in a metal cage to be rubbed down to a short, round-ended baby carrot
• An average size baby carrot has 4 calories
• A serving is about eight baby carrots, which is 30 calories, 2.5 grams fiber and more than double the daily recommended vision-boosting vitamin A. One medium carrot has 25 calories, 2 grams fiber and 203% Vitamin A
• Americans eat, on average, 10.6 lbs. of fresh carrots per person per year.
• Carrots have a higher natural sugar content than all other vegetables with the exception of beets. This is why they make a wonderful snack when eaten raw and make a tasty addition to a variety of cooked dishes

PROTEIN FOR VEGETARIANS

Protein: Vegetarian sources

If you're worried about getting enough protein on a vegetarian diet, you may be in for a surprise. The truth is, most non-vegetarians get way too much protein, and vegetarians can easily get more than enough protein in their diet as well. Many people still believe that protein is only available from meat and animal sources and we will all fall over dead without animal protein! Unless you're pregnant or an Olympic bodybuilder, you will likely get more than enough protein without even trying. Here are the best sources of protein for vegetarians.

Milk and milk products: Milk, cheese, cottage cheese and yogurt are considered to be the most nutritious foods of all. Milk and milk products are very high in protein. However, whole milk and dairy products tend to be high in saturated fats. So when choosing milk or milk choose low or non fat options.

Protein: One cup 1% milk contains 8 grams of protein.  

Quinoa and other whole grains: Whole grains are a great source of protein, but the queen of whole grains when it comes to protein content is quinoa. Unlike many sources of vegetarian protein, quinoa contains all of the essential amino acids, making it a "complete protein". Just one cup of cooked quinoa contains 18 grams of protein, as well as nine grams of fiber. Other whole grains, including whole grain bread, brown rice, barley are all healthy protein-rich foods for vegetarians and vegans as well.

Protein content: One cup of cooked quinoa provides about 18 grams of protein.

Beans, Lentils and Legumes: All beans, lentils, and peas are an excellent vegetarian and vegan source of protein. Black beans, kidney beans, Indian dhal, vegetarian chili, split pea soup and chickpea/garbanzo beans. Soy is a bean as well, but because soy and its derivatives are such a popular source of protein for vegetarians, it merits it's own entry below.

Protein content: One cup of canned kidney beans contains about 13.4 grams of protein.

Tofu and other soy products: Soy is such a flavor chameleon that you'll never get bored! You may have tried tofu and soy milk before, but what about edamame, soy ice cream, soy yogurt, soy nuts or soy cheese? TVP and tempeh are also protein-rich soy foods. As an added bonus, many brands of tofu and soymilk are fortified with other nutrients that vegetarians and vegans need, such as calcium, iron and vitamin B12. (Know more about ‘soy’ by reading a previous entry about it on my blog)

Protein content: A half-cup of tofu contains 10 grams, and soy milk contains 7 grams of protein per cup.

Nuts, Seeds and Nut Butters: Nuts, including peanuts, cashews, almonds and walnuts all contain protein, as do seeds such as sesame seeds and sunflower seeds. Because most nuts and seeds are high in fat, you don't want to make them your primary source of protein. But they're great as a post-workout or occasional snack. Nut butters are delicious as well, and kids of course love peanut butter. Try soy nut butter or cashew nut butter for a little variety if you're bored of peanut butter. (Know more about ‘nuts’ by reading a previous entry about it on my blog)

Protein content: Two tablespoons of peanut butter contains about 8 grams of protein.

Seitan, Veggie Burgers and Meat Substitutes: Read the label of your store-bought meat substitute products and veggie burgers and you'll find they are quite high in protein! Most commercial meat substitutes are made from either soy protein, wheat protein (wheat gluten) or a combination of the two. So toss a few veggie burgers on the grill or in the microwave, and watch those daily protein grams add right up. Homemade seitan is quite high in protein as well.

Protein content: One veggie patty contains about 10 grams of protein, and 100 grams of seitan provides 21 grams of protein.

Protein Supplements: So what if you are an Olympic body builder or are trying to gain some serious muscle? In this case, your protein needs will be higher than us average vegetarians and you may be considering supplementing with protein powders or protein shakes. Talk to a Registered Dietitian for more information on this.

Protein content: Varies by brand, so read the label.

Bottom line:

• You need no more than 1g of protein per kilogram body weight to maintain your lean body weight
• For bodybuilding you need a little higher amount of protein intake but it is very easy to do it on a vegetarian diet. You do not have to be a non-vegetarian to bulk up
• There are a variety of protein sources for vegetarians. Remember horses, cows and elephants are vegetarians and they do not die without eating meat.

HEALTHY HAIR

Healthy Hair: Is nutrition important for shiny and healthy hair?

Oh My God! I’m loosing so much hair….. I don’t know why?? This is a line I have heard many times from men and women around me. I think my hairloss is hereditary and I cannot do anything about it….. This is another line I have heard multiple times.

Yes hair loss up-to a certain extent is hereditary but it can be stopped or slowed down by proper care and nutrition.

Better looking hair can start at your next meal……

Hair is made of a tough protein called keratin. Keratins are proteins, long chains (polymers) of amino acids. Keratin proteins form the cytoskeleton (miniature skeleton within a cell) of all epidermal cells. Keratin filaments run within a cell from the inside of the outer membrane to weave a "basket" around the nucleus of the cell.

About 90 percent of hair on the scalp grows continually. The other 10 percent of scalp hair is in a resting phase that lasts two to three months. At the end of the resting stage, this hair is shed.

Shedding 50 to 100 hairs a day is normal. When a hair is shed, it is replaced by a new hair from the same follicle and the growing cycle starts again. Scalp hair grows about one-half inch a month.

Reasons behind hair loss:

Hereditary Hair Loss: Hair loss that is genetic is known as androgenetic alopecia and, according to the American Academy of Dermatology, is the most common cause of hair loss. The gene can be inherited from either your mother's or father's side of the family, though you're more likely to have it if both of your parents had hair loss.

Poor nutrition: A diet low in protein is the main cause for hair-loss. Just like every other part of your body, the cells and processes that support strong, vibrant hair depend on a balanced diet. The effect of a poor diet does not reflect on your hair the next day or week, but with hair, it can take a few months for a nutritional deficiency or the effects of a crash diet to show up. Chronic unhealthy diet, especially low in protein, leads to hair-loss. The nutrients you eat today help fortify the hair follicle, from which each strand is born, and the scalp that surrounds it.

Excessive Styling: Too much shampooing, styling, and dyeing can harm your tresses. Heat and chemicals weaken the hair, causing it to break and fall out. Often, it's a combination of treatments—keratin, coloring, and blow-drying, for instance—that does the damage.

Iron Deficiency Anemia: Women who have heavy periods or don't eat enough iron-rich foods may be prone to iron deficiency, in which the blood doesn't have enough red blood cells. Red blood cells transport oxygen to cells throughout your body, giving you the energy you need.

Other factors: Pregnancy, major surgery, drastic weight loss, or extreme stress, in which you shed large amounts of hair every day, usually when shampooing, styling, or brushing. It can also be a side effect of certain medications, such as antidepressants, beta-blockers, and nonsteroidal anti-inflammatory drugs. Too much exposure to the sun can also cause hair-loss.

Certain factors like hereditary hair-loss is almost impossible to fight against. But with proper nutrition and healthy lifestyle you can definitely get healthier hair and slower hairloss.

Foods good for hair health:

High protein: Foods high in protein are the best for your hair. As hair is made of protein, ensuring you have enough protein in your diet is crucial for making hair strong and healthy. If you are not consuming enough protein in your diet, your hair is likely to become dry, brittle and weak. Extremely low protein diets may result in hair loss. Choose chicken, turkey, fish, and eggs as excellent sources of protein along with vegetarian sources such as legumes, tofu, quinoa, beans, milk and milk products, and nuts.

Iron: Iron is an especially important mineral for hair and too little iron (anemia) is a major cause of hair loss. The hair follicle and root are fed by a nutrient rich blood supply. When iron levels (serum ferritin) fall below a certain point, you may experience anemia. This disrupts the nutrient supply to the follicle, affecting the hair growth cycle and may result in shedding (Read my blog topic about Iron rich foods for more information)

Vitamin C: Vitamin C aids the absorption of iron so foods high in vitamin C are good to eat in conjunction with iron-rich foods. Vitamin C is also an antioxidant so is used readily by the body. The best sources are blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries and sweet potatoes. Vitamin C helps in the production of collagen that strengthens the capillaries that supply the hair shafts.

Omega-3: Omega-3 fatty acids are important fats our body cannot make itself, and therefore must be obtained through our diet. Omega-3s are found in the cells that line the scalp and also provide the oils that keep your scalp and hair hydrated. Look out for oily fish such as salmon, herring, sardines, trout and mackerel and plant sources including avocado, pumpkin seeds and walnuts (Read my blog topic ‘healthy oils’ for more information)

Vitamin A: Vitamin A is needed not only for your eyes but also by the scalp to make sebum. Sebum is an oily substance created by our hairs sebaceous glands and provides a natural conditioner for a healthy scalp. Without sebum we may experience an itchy scalp and dry hair. Include animal products and orange/yellow colored vegetables which are high in beta-carotene (which makes vitamin A) such as carrots, pumpkins and sweet potatoes.

Zinc and selenium: Scalp protection involves other important minerals, notably zinc and selenium. A lack of zinc can lead to hair loss and a dry, flaky scalp. Fortified cereals and whole grains are a good source of zinc along with oysters, beef, nuts and eggs.

Vitamin E: The sun can damage our hair just like it can damage our skin so ensure you eat foods rich in vitamin E to provide protection for your hair. Nuts are nutritional powerhouses, providing zinc and selenium as well as vitamin E so try to include them as part of a balanced diet.

Biotin: Biotin is a water-soluble B vitamin. Too little biotin can cause brittle hair and may lead to hair loss. Include biotin rich foods such as whole grains, liver, egg yolk, soy flour and yeast. Biotin supplements can also be taken.

Bottom Line:

For healthy and shiny hair eat a balanced diet

Do not over-style and use excessive hair products

Stress leads to hair damage and loss

Protein, iron, vitamin c, omega-3, vitamin A, zinc, selenium, vitamin E and biotin are critical nutrients for hair health.

Crash dieting and starvation lead to hair damage and eventually hair-loss.

HEALTHY BONES

Healthy Bones: Fun facts.....

Drink milk…. You want healthy bones right? I have heard this line all through my childhood. Always wondered about this so thought I will write an article on bones and food.

Bones support your body and allow you to move. They protect your brain, heart, and other organs from injury. Bone is a living, growing tissue. It is made mostly of two materials: collagen, a protein that provides a soft framework, and calcium, a mineral that adds strength and hardness. This combination makes bone strong and flexible enough to hold up under stress. Vitamin D, Magnesium, zinc, copper, iron, fluoride, and vitamins A and C are also required for proper bone health. And surprisingly Protein and Potassium are also important for bone health.

Bone releases calcium and other minerals into the body when you need them for other uses.

Calcium:

Calcium is essential for healthy bones. The body uses and loses calcium every day. If more calcium is lost than is replaced, bone loss occurs. Because the body does not make calcium, you must get calcium from the foods you eat. The amount of calcium needed in your diet every day is 1,200 milligrams for adults over 50 years old; 1,000 mg for adults ages 19 to 50; and 1,300 mg for children ages 9 to 18.

Milk and milk products like cheese and yogurt tend to be very high in their calcium content. They have about 300mg or more per cup serving.

Many factors can affect the amount of calcium absorbed from the digestive tract, including:

• Age: Efficiency of calcium absorption decreases as people age. Recommended calcium intakes are higher for people over age 70.
• Vitamin D intake: This vitamin, present in some foods and produced in the body when skin is exposed to sunlight, increases calcium absorption.
• Other components in food: Both oxalic acid (in some vegetables and beans) and phytic acid (in whole grains) can reduce calcium absorption. People who eat a variety of foods don’t have to consider these factors. They are accounted for in the calcium recommended intakes, which take absorption into account.

Vitamin D:

Vitamin D is necessary for calcium absorption and consequently to prevent bone loss. The daily recommendations for vitamin D are 400 to 800 International Units (IU) for adults under age 50, and 800 to 1,000 IU daily for adults age 50 and older. People may be able to meet their vitamin D needs by getting at least 15 minutes a day of sun exposure. If you’re housebound or live in a colder climate, you may benefit from taking daily vitamin D supplements of 400 to 600 IU. If you drink milk for the calcium, you may also be getting vitamin D because it’s usually added to milk; other food sources are egg yolks, saltwater fish, and liver.

Bottom Line:

• When you don't get enough calcium from your diet the body will take the calcium it needs for other body functions from your bones, eventually leading to bone porosity or osteoporosis.
• High amounts of sodium, caffeine, and saturated fats, on the other hand, can inhibit calcium absorption.
• Oxalic acid (in some vegetables and beans) and phytic acid (in whole grains) can reduce calcium absorption
• Vitamin D is necessary for calcium absorption and consequently to prevent bone loss
• Protein and potassium are important for bone health.
• Magnesium, zinc, copper, iron, fluoride, and vitamins A and C are also required for proper bone health.

Good-for-Your-Bones  Foods

Food	Nutrient
Dairy products such as low-fat and non-fat milk, yogurt and cheese	Calcium. Some dairy products are fortified with Vitamin D.
Fish
Canned sardines and salmon (with bones)	Calcium
Fatty varieties such as salmon, mackerel, tuna and sardines	Vitamin D
Fruits and vegetables
Collard greens, turnip greens, kale, okra, Chinese cabbage, dandelion greens, mustard greens and broccoli.	Calcium
Spinach, beet greens, okra, tomato products, artichokes, plantains, potatoes, sweet potatoes, collard greens and raisins.	Magnesium
Tomato products, raisins, potatoes, spinach, sweet potatoes, papaya, oranges, orange juice, bananas, plantains and prunes.	Potassium
Red peppers, green peppers, oranges, grapefruits, broccoli, strawberries, brussels sprouts, papaya and pineapples.	Vitamin C
Dark green leafy vegetables such as kale, collard greens, spinach, mustard greens, turnip greens and brussel sprouts.	Vitamin K
Fortified Foods
Calcium and vitamin D are sometimes added to certain brands of juices, breakfast foods, soy milk, rice milk, cereals, snacks and breads.	Calcium, Vitamin D

BODY MASS INDEX (BMI)

Body Mass Index (BMI)

BMI stands for Body Mass Index. It is important to know what your BMI does and does not indicate about your weight, health and lifestyle choices. Your BMI is calculated from your height and weight. It is a fairly reliable indicator of body fat for most adults, with athletes and the elderly being two exceptions. BMI is an inexpensive alternative to direct measurements of body fat.

Measuring your BMI:

Measurement Units	Formula and Calculation
Kilograms and meters (or centimeters)	Formula: weight (kg) / [height (m)]2 With the metric system, the formula for BMI is weight in kilograms divided by height in meters squared. Since height is commonly measured in centimeters, divide height in centimeters by 100 to obtain height in meters. Example: Weight = 68 kg, Height = 165 cm (1.65 m) Calculation: 68 ÷ (1.65)2 = 24.98
Pounds and inches	Formula: weight (lb) / [height (in)]2 x 703 Calculate BMI by dividing weight in pounds (lbs) by height in inches (in) squared and multiplying by a conversion factor of 703. Example: Weight = 150 lbs, Height = 5'5" (65") Calculation: [150 ÷ (65)2] x 703 = 24.96

Interpretation of BMI for adults:
For adults 20 years old and older, BMI is interpreted using standard weight status categories that are the same for all ages and for both men and women.

The standard weight status categories associated with BMI ranges for adults are shown in the following table.

BMI	Weight Status
Below 18.5	Underweight
18.5 – 24.9	Normal
25.0 – 29.9	Overweight
30.0 and Above	Obese

For example, here are the weight ranges, the corresponding BMI ranges, and the weight status categories for a sample height.

Height	Weight Range	BMI	Weight Status
5' 9"	124 lbs or less	Below 18.5	Underweight
	125 lbs to 168 lbs	18.5 to 24.9	Normal
	169 lbs to 202 lbs	25.0 to 29.9	Overweight
	203 lbs or more	30 or higher	Obese

How reliable is BMI as an indicator of body fatness?

The correlation between the BMI number and body fatness is fairly strong; however the correlation varies by sex, race, and age. These variations include the following examples:

• At the same BMI, women tend to have more body fat than men.
• At the same BMI, older people, on average, tend to have more body fat than younger adults.
• Highly trained athletes may have a high BMI because of increased muscularity rather than increased body fatness.
• It is also important to remember that BMI is not the only one factor related to risk for disease. For assessing someone's likelihood of developing overweight- or obesity-related diseases, the National Heart, Lung, and Blood Institute guidelines recommend looking at two other predictors:

o       The individual's waist circumference (because abdominal fat is a predictor of risk for obesity-related diseases).

o       Other risk factors the individual has for diseases and conditions associated with obesity (for example, high blood pressure or physical inactivity).