Topics Matter to your
Health
This chapter includes many important topics related to
nutrition, health, safety, lifestyle and environment.
Vegetarian Meal Plan
How to make them well-balanced and
nutritious
Many people in Middle East choose to be vegetarians and eat only plant foods for
health or for cultural reasons, where the challenge is on making their meals wellbalanced and meeting their nutritional requirements for growth, development and
maintenance.
A well-balanced and nutritious vegetarian diet can meet the requirements for all ages.
It only needs proper planning and wise selection of the foods. It can be rich in fiber,
vitamins, minerals, antioxidants and provide your body with adequate calories, protein
and other nutrients.
Nutrition Plan for making vegetarian meals well-balanced
There are many types of vegetarian diets; some do not include meat, poultry, or fish in
the meals; others include eggs and dairy products, while the most restricted vegetarian
diet excludes meat, eggs and dairy products.
The following tips will help you avoid nutritional deficiencies and meet your
requirements:
Include wide varieties of plant foods, i.e. whole grains and cereals, fruits and
vegetables, nuts, seeds, legumes and healthy oils.
Include fortified cereals in your meals, as these are enriched with vitamins,
minerals and other essential nutrients.
Include more varieties of colorful fruits and vegetables in your meals, such as
oranges, strawberries, bananas, grape fruit, red grapes, green grapes, mango,
tomatoes, spinach, broccoli, cauliflower, corn and carrots.
Include dried and cooked legumes in your meals, such as lentils, beans, peas
and hummus. These can be mixed with rice or pasta dishes in addition to salads
and soups.
Add nuts and seeds to your meals. Almonds and walnuts are rich in essential
fatty acids and omega-3 and can be added to vegetables, rice or pasta dishes
and sweets.
Include Vitamin D fortified soy milk in your meals and consume three cups per
day. This will provide you with calcium and vitamin D.
Expose yourself to direct sunlight for 15 minutes a day to help your body makes
vitamin D. Exposing to sun through clothes or windows or after putting sun block
cream will not help.
Tips to meet your nutritional requirements:
Protein: is needed for maintaining muscles, bones, skin, and immunity. Also it is
important for many functions in the body.
Tips:
Include dried legumes in your meals in addition to nuts, seeds, soy
milk and whole grains. Include eggs and dairy products if you choose not
to restrict them from your meals.
Calcium: is needed to build and maintain strong bones and teeth.
Tips:
If you restrict milk and dairy products from your meals, include soy milk
that is fortified with vitamin D, and choose vitamin D and calcium fortified
cereals. You also can include dark green vegetables such as spinach and
broccoli in your meals.
Iron: it is important for making red blood cells and avoid anemia.
Tips:
Iron is found in dried legumes such as beans, lentils, peas and hummus. It is
also found in fortified cereals, dark leafy green vegetables, whole grains
and dried fruits. Foods rich in vitamin C such as tomatoes and citrus help
iron to be absorbed from the plant sources.
Vitamin D: it is needed for bone health, mental health and reduces the risks of
cancer, heart diseases and diabetes.
Tips:
Include vitamin D fortified soy milk and cereals in your meals and expose
yourself to direct sun for 15 minutes a day. Vitamin D is also found in egg
yolk if you choose not to restrict eggs from your meals.
Vitamin B12: is needed to make red blood cells and avoid anemia.
Tips:
This vitamin is found mostly in animal foods and it is challenging to meet
your daily requirements from plant foods. Vitamin B12 deficiency may go
undetected because Folic Acid masks its deficiency until serious health
problem occurs. Speak to your doctor for vitamin B12 supplement and
include fortified cereals and soy milk in your meals.
Iodine: is important for making thyroid hormones that is necessary for growth
and body functions.
Tips:
Use iodine salt in your meals rather than sodium chloride. ¼ teaspoon per
day will be enough to meet your requirements.
Omega-3: is important for hearth health, brain health and immunity.
Tips:
Include canola oil, fortified cereals, walnuts, almonds, and soy oil or soy
beans in your meals.
Zinc: is important for skin health, many vital functions in the body and in making
enzymes.
Tips:
Include whole grains, soy milk, nuts, and legumes such as lentils, beans,
peas, and hummus in your meals.
Remember speak to your doctor about the need of supplements if your meals are
too restricted in order to avoid a nutritional deficiencies and health problem.
High Iron Meal Plan
Iron Deficiency Anemia occurs when the level of iron in
the blood
is not enough to make hemoglobin. Hemoglobin is an important component of red
blood cells that carry oxygen to all body parts.
People with low level of iron in the blood will not be able to make enough hemoglobin
and will have Iron Deficiency Anemia. They will feel tried, dizzy and cold and may have
breathing problems and headache.
Reasons for Iron Deficiency Anemia:
Poor intake of iron rich foods, in particular for vegetarians, children and seniors.
Bleeding. This can be due ulcers, wounds, surgeries, during delivery and monthly
periods in women.
Increased the body needs for iron as during pregnancy and children and
teenagers growth.
Poor absorption of iron from the intestines.
Some medications cause poor iron absorption, such as antacids and calcium
supplements.
People with kidney failure, frequent diarrhea, presence of parasites in intestines
and cancer.
Nutrition Plan to resolve Iron Deficiency Anemia
1. Consuming foods rich in iron at all meals. Iron is a mineral found in both animal
and plants foods. The body absorbs iron from animal foods much better than the
iron found in plant foods.
The best sources for iron in animal foods are: liver, red meat, poultry, egg yolk
and sea food (such as sardines, shrimps, tuna and oysters).
The best sources for iron in plant foods are: green leafy vegetables, dried
legumes (such as lentils, beans, chickpeas-hummus), peanut butter, pumpkin
seeds, brown rice, whole wheat grains and cereals, molasses, prune juice,
potato with skin, dried fruits (such as figs, dates, apricots, raisins, plums) and
nuts such as (almonds, walnuts, cashew), iron fortified cereals, such as raisin
bran, oatmeal and corn flakes.
2. Enhancing iron absorption for plant foods by:
Combining both iron sources of animal foods and plant foods at the same
meal. Example: spinach, stew with lamb meat.
Combining foods rich in vitamin C with plant foods, such as eating an orange
or strawberries, or grape fruits, or drinking orange juice or tomato juice when
consuming plant foods rich in iron such as green leafy or cooked lentils or
beans.
3.
Talking to the doctor for the need of iron supplement. Iron supplement should be
taken away from milk products as calcium found in milk products reduces iron
absorption. In addition, the doctor may change the timing of some medications
that reduce iron absorption, such as antacids. .
4.
Limiting caffeine containing drinks consumed with meals, such as coffee, tea and
cola. Caffeine reduces iron absorption. Caffeine containing drinks are
encouraged to be consumed between the meals.
5.
Limiting combining iron rich foods and dairy products at the same meal, as
calcium in dairy products reduces iron absorption from iron rich foods. It is better
to eat the dairy products such as yogurt or laban as snacks and not to be
combined with meat dishes.
6.
For infants, it is recommended to use iron fortified formula. Introducing iron rich
foods to babies at the right time helps avoid iron deficiency anemia in them. Iron
fortified baby rice cereal can be introduced at four months of age, while egg
yolk can be introduced at six and meat at eight months.
7.
Some seniors may not be able to eat meat, fruits or vegetables due to chewing
problems. These can be bended for them or served as mashed.
8.
Getting adequate rest, drinking enough fluids, walking regularly, avoiding
smoking (active and passive) and avoiding alcohol. All these measures will help
you improve your health status and reduce the complications and symptoms of
iron deficiency anemia.
Favism Meal Plan
Favism is a genetic medical condition associated with an enzyme deficiency called
G6PD, and is common in Middle East and Mediterranean Region, in addition to many
countries, worldwide.
The sufferers experience acute anemia when exposed to fava beans (broad beans) by
either consuming it or inhaling its pollens in Spring Season when fava plants blossomed
or cultivated. In ancient times, it was recognized in Mediterranean Region that fava
beans (broad beans) caused illness in some people.
Symptoms of Favism?
People with Favism vary in the acuity of the symptoms, as some may experience
severe symptoms and others experience mild symptoms.
Acute anemia, where the red blood cells will be broken down quickly, making
the body not getting enough oxygen, as red blood cells carry oxygen to all body
parts.
Fatigue and shortness of breath
Headache
Fever
Nausea, stomach pain and vomiting
Jaundice (yellow color of skin)
Preventive Tips
1. Avoidance of Fava beans (Broad Beans) consumption as a green vegetable or
a dry legume, noting that Fava beans are mixed with other food ingredients,
such as falafel.
2. Not attending to Fava beans farms during blossoming or cultivation season to
avoid inhaling of pollens.
3. Consulting doctors on some medications that may trigger Favism.
4. Sufferers should not hesitate to ask hotels or airlines or restaurants, if Fava beans
are added in food recipes.
Nutrition Plan for Smokers
The objective of this nutrition plan is to help the smoking quitters eat healthy meals that
will support their healing process after quitting, and to reverse the negative health
impacts of smoking.
Nutrition Plan for People who quit smoking
People who smoke cigarettes or any form of tobacco need to consume more healing
and protective nutrients, such as antioxidant, due to their intake of harmful substances
that increase their risks for cancer, high blood pressure, heart diseases, respiratory
diseases, osteoporosis, mental illnesses and others. A healthy and well balanced diet will
not compensate for these health risks, but will delay their development.
How to Increase Your Antioxidants in your meals?
Consume 3-5 servings of vegetables, with bright colors, such as carrots, broccoli,
spinach, red pepper, cabbage, egg plants, cauliflower, tomatoes, pumpkins,
lemon, green pepper. 1 serving is equivalent to ½ cup chopped.
Consume 3-5 servings of fresh fruits with bright colors, such as oranges, bananas,
strawberry, grape fruit, other citruses, blue berries, kiwi, mango, melon and
cherries. 1 serving is equivalent to 1 medium fruit ½ cup fruit salad.
Add healthy oils to your meals, such as olive oil, canola oil
Add moderate portions of walnuts and almonds to your foods, such as salads or
healthy desserts.
Include salmon fish, sardines and tuna in your meals. Fish is recommended to be
consumed at least twice a week.
Include healthy drinks in your meal plan such as green tea.
Other Diet Tips for Cigarette Smokers
Limit your consumption of animal fat, butter, ghee and shortening.
Eat Healthy Complex Carbohydrates, such as whole grains and cereals.
Reduce your intake of refined carbohydrates, such as white flour, sugar, sweets,
jam, refined cereals and sugary drinks.
Choose foods rich in soluble fiber (e.g. apples, oat bran, and cooked legumes)
Eat lean Protein, such as fish, lean skinless poultry, red meat, and cooked
legumes, such as lentils or beans or peas.
Include low fat and non-fat dairy products in your meal plan to provide you with
calcium and Vitamin D. This will help you to strengthen your bones as smoking
weakens them and increase your risks of osteoporosis.
Avoid excessive consumption of red meat, and limit your intake of processed or
canned meat, such as corned beef or sausages.
Avoid charcoal - grilled foods in your meal plan.
Limit your consumption of fried foods. Bake or grill or steam your food rather than
fry it. Avoid cooking foods at high temperature or consuming burned foods.
Reduce salt in your meals and do not add salt when cooking.
Check food labels; choose low-sodium or sodium-free options.
Avoid alcohol.
No cigarette smokers’ meal plan is complete without regular exercise. Aim to
exercise for 30-45 minutes a day such as: brisk walking, jogging or swimming. Be an
advocate for smoke free environment at work, public places and at home.
Nutritional Guidelines for Blood Donors
Introduction
Blood donation is a noble action done to save lives and meets the needs of the needy
people in emergency conditions. Blood is made of cells, water, vitamins, minerals and
protein. It transports oxygen and nutrients to all body organs and eliminates wastes.
Importance of Nutrition
Adequate fluid intake and nutrition help replace the donated blood volume
within 24 hours of blood donation. Red blood cells need about eight weeks for
complete replacement.
Good nutrition provides your body with the necessary nutrients and fluids for
making new blood and avoid anemia.
Nutrients Needed
Iron:
Sources: red meat, chicken, liver, egg yolk, fortified cereals, molasses, green
leafy vegetables, dried fruits (such as dates, prunes, figs, apricots, and raisins),
dried beans, peas and lentils. Iron from animal sources is absorbed in the
intestines better than the iron from plant sources. Vitamin C helps iron to be
absorbed from plant sources. It is found in tomatoes, broccoli, green pepper,
citrus fruit, especially oranges. It is advisable to combine vitamin C rich foods with
iron rich foods from plants sources at the same meal.
Folic acid and Vitamin B12
They are needed for forming and maturing red blood cells. They are found in
lean meat, eggs, peanut butter, whole grains and fortified cereals.
Protein
This is necessary to make new blood. It is found in milk and its products (preferred
low-fat or nonfat), lean meat, fish, tuna, chicken, eggs, dried beans, peas,
hummus and lentils.
General Guidelines
Don’t donate blood if you are hungry.
Before donation: make sure drink adequate water and eat a good meal 2 hours
before donation. Drink water after blood donation to replace fluids as blood is
mostly water. In addition, consume a fruit or drink a cup of fruit juice to prevent your
blood sugar from dropping. This is healthier than consuming fatty meals after blood
donation.
Eat well-balanced meals and increase your fluids intake before and after blood
donation. Good nutrition helps you to restore your blood volume.
Practice regular activity to strengthen your body and improve blood circulation.
Avoid exercise immediately after blood donation, in particular strenuous exercises.
Practice deep breathing as well.
Avoid alcohol and smoking (active or passive), as they do not help your body to
make new blood.
Consume milk and milk products (such as laban, yogurt) between the meals, as
calcium in these products reduces iron absorption from iron rich foods.
Reduce caffeine intake, as caffeine reduces iron absorption. Limit drinking coffee
or tea or cola with meals. Replace caffeinated drinks with decaffeinated ones.
If you wish to use supplements, it is advisable to speak to your doctor. If he
prescribes it for you, take it between the meals with a glass of water or
unsweetened juice.
Brain Nutrition
Can what you eat affect our mental health?
The way we eat can influence the way we feel and live. There is growing evidence that
proper nutrition is important for the well-being of our brain. It also supports the following:
Physical and emotional wellbeing
Behavioral health
Maintains the chemical balance in the brain
Maintains the blood sugar within normal range
Supports cognitive thinking, problem solving and concentration
Enhances energy level and productivity at work
Leads to better sleepiness at night
Helps reduce irritability, anger, anxiety and depression
What can we do to achieve the above benefits for mental and
physical wellbeing?
Avoid smoking (active and passive) and alcohol drinks
Exercise regularly
Keep your body weight within the healthy range
Eat healthy low fat meals and avoid skipping meals
Start your day with a healthy breakfast
Avoid excessive intake of caffeine. Caffeine can alter the mood in either a
positive or a negative way, depending on the amount you consume. Consuming
reasonable amount is the best option where Green tea is the healthiest caffeine
source, while excessive consumption of caffeine containing drinks makes you
nervous and irritable
Increase your intake of fruits and vegetables to enrich your body with
antioxidants and fiber that support mental health
Cut back on refined sugar and sweets
Can a poor diet affect my mental health?
Poor and improper meals that are high in saturated fat, trans fat and sugar and low in
fruits, vegetables, milk products, whole grains and healthy oils can increase your risks of
many illnesses, such as heart problems, osteoporosis, poor immunity, and some types of
cancer. It also leads to obesity and deprive the body and brain from protective and
needed nutrients such as antioxidants. The best option is to select well balanced meals
that are rich in protein, low in saturated and Trans fat, rich in fiber, vitamins, minerals
and antioxidants.
What are the nutrients needed for mental health?
Soluble Fiber: foods rich in soluble fiber help to smoothen out the blood sugar
level by slowing the sugar absorption from the intestines to the blood. They also
help reduce hunger. Soluble fiber is found in fruits and vegetables, whole grains
and cereals, barely, oat and legumes such as beans and lentils
Omega-3 fatty acids: essential to brain health and reduces the risks of cancer
and heart disease. It is found in seafood, such as salmon, herring, sardines and
mackerel, and also in flaxseeds and walnuts
Protein: provides the brain with amino acids needed to produce chemicals that
reduce depression. The sources of protein are lean red meat, sea food, nonfat
dairy products, legume and skinless poultry
Magnesium: helps your body produces energy and may reduce depression.
Magnesium can be found in foods such as leafy green vegetables, nuts and
avocados
Selenium: reduces the feelings of anxiety, irritability, and depression. Foods rich in
selenium are sunflower seeds, nuts, whole grain cereals and tuna
Folic acid and vitamin B-12: These play important roles in metabolism and
production of blood cells. They also are important to reduce the risks of
depression. Folic acid is found in foods such as leafy greens, lentils, beans,
fortified cereals and fruits. Vitamin B-12 is mainly found in fish, shellfish, and meat
and milk products
Vitamin D: improves the neurotransmission and may relieve mode disorders. It is
found in enriched milk and its products, such as low fat and non-fat cheese or
yogurt or Laban, enriched soy milk, salmon and boney sardines. Exposure to sun
for 15-30 minutes a day is helpful
School Nutrition
Children require eating varieties of foods from all food groups (milk, fruits, vegetables,
grains, meat and oil) in proper amounts to ensure adequate growth and development.
Brain function and the ability of the students to think and to do well at schools depend
on the foods they consume. In addition, proper nutrition helps students to grow
properly, improves their immunity against infection, and participates in their social life
and schools activities.
Proper nutrition is vital for school aged children and provides the stepping stones to
better life at present and future. While poor nutrition increases their risks of obesity or
underweight, diabetes, weak bones, mental illness, anemia, heart disease and affect
their education, learning abilities, activity level and growth.
School aged children need energy, carbohydrates, protein, fat, calcium, iron, in
addition to other vitamins and minerals.
Nutritional Tips for School Aged Children
1. Parents should ensure the availability of healthy foods at home and that their
children consume healthy meals and snacks. Parents and teachers should lead
by example and be role models for students.
2. Parents and teachers should ensure the availability of healthy snacks at school
canteens.
3. Students should consume their healthy breakfast at home before going to
school. Breakfast supports their learning abilities, attention, memory and should
include:
Low-fat or nonfat milk to provide calcium and Vitamin D
Whole grains bread or unsweetened cereals fortified with iron, calcium and
vitamin D
Protein such as eggs or low-fat cheese or low-fat labnah or peanut butter
Fresh fruits or dried fruits or unsweetened juice. Fruits rich in Vitamin C are
recommended such as oranges.
Skipping breakfast is not healthy for students and affects their learning abilities. In
addition, it’s not recommended to provide sugary drinks, white bread, sweetened
cereals and sausages at the breakfast meals at these items are unhealthy and lead to
health problems in the future.
4. Balancing their meals with their physical activities. Students should be
encouraged to practice activities and be enrolled in sports at schools.
5. Choosing milk and it’s product to provide adequate calcium and Vitamin D.
Low-fat or nonfat are preferred.
6. Including whole grains, fruits and vegetables in the meals to provide adequate
fiber and other nutrients.
7. Preparing the meals by healthy methods such as baking or steaming or grilling
rather than frying. This will ensure avoidance of excessive caloric intake that may
contribute to obesity.
8. Selecting low-fat and low cholesterol foods and avoidance of pastries preferred
with saturated or trans-fat such as ghee or margarine or butter.
9. Selecting foods moderate in sugar and limiting sugary drinks, sodas, chocolates,
sweetened cereals, creamy biscuits, and candies, as these don’t contain
important nutrients for the children and may lead to dental carries, obesity and
replace important foods for students.
10. Selecting foods low in salt and limiting salty snacks such as chips, popcorns, nuts.
11. Choosing foods rich in iron to avoid children develop anemia. Iron is found in
fortified cereals, egg yolk, lean meat, cooked legumes and green leafy
vegetables.
12. Proper snacks at schools are whole grain sandwiches stuffed with low-fat cheese
or eggs or peanut butter or labnah along with fresh fruits or unsweetened juices
and low-fat or nonfat milk or labnah or yogurt.
13. Teachers should explain the importance of proper nutrition to students and
encourage them to consume health breakfast at home and healthy snacks at
schools. Schools curriculum should emphasize the importance of healthy eating
and proper nutrition for students to help them avoid in nutrition and lifestyle
related diseases such as obesity, diabetes, weak bones, heart diseases and
some types of cancer. Student’s dietary habits and eating patterns may carry
into their adulthood and affect their health in the future.
14. Schools should emphasize the importance of safety and hygiene for students at
schools and encourage practicing hand washing and safe games at schools.
Sport Nutrition
Introduction
Practicing regular exercise is important for your health. It supports you achieving and
maintaining your desired body weight, keep your blood sugar, pressure and lipids within
the normal levels.
Regular exercise also supports your bones health, heart health, mental health and
reduces your risks for cancer, diabetes and stroke. Exercise reduces stress, anxiety,
improves life expectancy and promotes well-being.
Too many studies proved that students practicing regular exercise achieve better
schooling activities while employees achieve better work productivity and efficiency.
Exercise should be planned according to your time schedule and is recommended to
be moderate and regular. It is also recommended to be practiced with friends or family
members or colleagues to grant continuity.
The following nutrition tips improve your exercise performance and achieve your set
objectives.
Importance of Fluids
A major key to successful sport is staying well hydrated before, during and after
exercise. Long exercise, excessive heat, humidity, and fluid loss through sweat can
significantly affect your ability to exercise and may cause health problems you.
Hydration Tips:
Drink one or two cups of water when you get up in the morning.
Keep water bottles with you throughout the day.
Drink two cups of water 2-3 hours before exercise.
Drink one cup of water 20 minutes before exercise
Drink one cup of water every 20 minutes during exercise
Replenish lost fluids after exercise (2 cups for every ½ kg lost). Weight yourself
after exercise in order to estimate how much fluids you should drink. You also can
Check the color of your urine and ensure it is not dark. Dark color of urine is an
indication for dehydration.
Fuel yourself regularly
Eat 5-6 small meals each day. Eating breakfast helps you fuel up your muscles in the
morning and get your body ready for your exercise. Missing meals does not help
achieve your exercise goals or improve your exercise endurance.
Consuming carbohydrates’ rich foods and drinks (such as potatoes, vegetables, pastas,
whole wheat grains and cereals, fruits or fruit juices) nourish you and help your body to
store energy in your muscles, reduce your feeling of tiredness and fatigue and make your
ready for your exercise.
Carbohydrates
Carbohydrates are the preferred energy source of the muscles. Get a variety of
complex carbohydrates at each meal or snack, such as:
Whole wheat bread
Cereal (hot and cold)
Milk or buttermilk or yogurt (preferred low fat or nonfat)
Pasta
Rice
Potatoes (preferred baked or steamed rather than fried)
Fresh fruit or dried fruits or fruit juices
What about Protein?
Protein helps your active muscles stay strong and healthy. Choose lean protein
such as low fat or nonfat dairy products, lean meat, skinless poultry, baked or
steamed or grilled sea food or cooked legumes.
What about Fat?
Your body needs healthy fat to function properly. You can accomplish this by
adding nuts, olive oil or corn oil or canola oil to your meals. Adding fish (such as
salmon and tuna) to your meals is a good option.
Moderation is the key here. Fat is a good source for energy and it carries
vitamins to tissues and adds flavor and texture to foods. Generally, if you are
eating well-balanced and varied meals your fat intake will be just right. Choose
healthy low fat foods most of the time and limit consuming greasy and fatty
meals during your exercise day as fat slows your digestion.
Nutrition Tips before Practicing Exercise:
The goal of eating healthy prior to exercise is to ensure adequate energy for
your working muscles during exercise and avoid stomach upset. To accomplish
this, keep the followings in mind:
Complex carbohydrates are the best sources for energy.
Eat a small meal or a snack two hours before exercise to allow your body to
digest it and provide you with the energy needed.
Avoid foods high in fat, protein, and fiber as they take longer time to digest.
Drink plenty of fluids for hydration (such as drinking two cups of water 2-3 hours
before exercise and one cup of water 20 minutes before exercise).
Note: If your exercise duration is 60 – 90 minutes consume 1 – 2 servings of
carbohydrates, such as banana or fruit juice.
Nutrition Tips after Practicing Exercise:
Focus on carbohydrate-rich foods to replenish your lost energy during exercise,
such as whole wheat bread, potatoes, pastas, fruits and milk. Consume a light
meal or a snack within 2 hours after exercise. Example a sandwich of low-fat
cheese or labnah or tuna or chicken with a fruit or a cup of unsweetened juice.
Drink plenty of fluids, especially water.
General tips:
Check with your doctor about the safest exercise for you especially if you have
diabetes or heart disease. Make sure that your blood sugar, blood pressure and
lipids are within the normal levels.
Do not take supplements of protein or vitamins or minerals without your doctor
approval.
Avoid excessive salt intake.
Limit caffeine containing drinks, such as coffee, tea, coco, cola, as caffeine acts
as a diuretic and increases your urination and may construe to dehydration.
Follow the general safety rules for exercise and wear appropriate exercise shoes
and clothing.
Nutrition Tips for Healthy Hair & Skin
Look healthier….look younger…. and feel better
Proper nutrition plays a vital part in determining the way you
feel and look, where well balanced and nutritious meals reward you with healthier,
supple and beautiful glowing skin and hair.
Well balanced meals:
Consume well balanced meals that contain all the nutrients needed for better health,
including hair and skin. These nutrients also help avoid dull, dry and damaged skin and
weak hair.
The meals should include low fat or non-fat milk and its products, plenty of fruits and
vegetables in particular the ones with bright colors, whole grains, healthy oils, lean
meat, skinless poultry, sea food and fluids.
Milk and its products, preferred low fat or non-fat provide both calcium and Vitamin D
that are necessary for healthy skin and hair.
Healthy oils:
Using healthy oils in meals adds a lot on nutritional values to all body organs and
functions, including the skin and hair. The good sources of healthy oils are vegetable
oils, peanut butter, avocados, seeds, walnuts, almonds, fish oil, and soybean. The
consumption of oil should be in moderation as excessive intake may lead to oily skin.
Antioxidants:
Antioxidants fight aging; promote a healthier and youthful appearance, particularly of
your skin and hair. Antioxidants also support the body immunity and reduce the risks of
many diseases such as heart disease and some types of cancer. Foods rich in
antioxidants are tomatoes, strawberries, citrus fruits, green tea, salmon, walnuts,
almonds, green tea, and blueberries. Antioxidants neutralize the free radicals that
cause damage to the skin and hair and protect the cells from premature aging,
wrinkles, gray and brittle hair, etc.
Omega 3 fatty and other essential fatty acid are important for healthy sink and hair and
are found in tuna, salmon fish, walnuts, almonds, avocado, flax seeds, etc,
Selenium:
Selenium is a mineral with value to protect the skin from sun damage, maintains skin
elasticity and reduces the appearance of wrinkles. It is a potent antioxidant, fights free
radicals and helps in reducing the risks of skin cancer and hair dandruff. It is found in
whole grains and cereal, sea food, meat, turkey, dairy products, fruits and vegetables.
These foods also provide Zinc that is necessary for healthy skin and hair.
Beta-Carotene:
Beta-carotene keeps the skin healthy and accelerates skin self-repair and keeps the
hair soft and shiny. It is found in spinach, parsley, molukiyah, carrots and broccoli.
Water:
Dehydration affects the health badly and causes damage to the body systems and
organs, including your skin and hair, and make them dry, dull and lifeless. Other fluids
are beneficial for healthy skin and hair, such as soup, milk, unsweetened juices, but
caffeine containing drinks deplete the body of its water and contribute to dehydration,
such as coffee, tea and cola. Adequate water (8 cups a day) keeps your body as well
as your skin and hair hydrated and also rejuvenates your cells while flushing out toxins.
Protein:
Protein is made of essential components, called amino acids that help in skin and hair
repair and maintenance and for collagen formation. Protein is found in lean meat,
skinless poultry, sea food, low fat or non-fat dairy products, eggs, peanut butter, dried
legumes, such as soy, lentils and beans.
Vitamins:
Vitamin A is essential for maintenance and repair of skin and hair. Vitamin D is for the
formation of the skin. Vitamins A, C and E protect the skin against the harmful effects of
the sun and free radicals that causes skin damage, premature aging of the skin and
wrinkles.
Eating well balanced meals including fruits, vegetables, whole grains, low fat or non-fat
dairy products, lean protein, eggs, sea foods, almonds, walnuts, legumes and healthy
oils ensure providing of theses vitamins needed for healthier skin and hair. Vitamins A, C
and E are antioxidants and protect the cells from the damage free radicals, support
natural healing and repair and cells regeneration.
Vitamin B is also essential for healthy skin, help retaining its moisture, support skin
cancer prevention, have anti-aging abilities and reduce wrinkles. B vitamins are
found in lean meat, legumes, avocado, mushroom, and whole grains and
cereals.
Adequate sleep
The body regenerates new cells and repairs the damaged cells while sleep. Adequate
rest is also necessary for healthy skin and hair.
Avoidance of smoking (active or passive):
Smoking accelerates skin and hair damage, causes skin wrinkles, hair loss, reduces
blood supply to skin and hair scalp, reduces skin tones, and causes serious medical
problems.
Correction of anemia
Iron and other nutrients, such as Vitamin B12 and folate, are necessary to avoid anemia
and are important for maintaining healthy skin and hair. People with anemia have
weak blood supply to the skin and hair and have poor repairing mechanisms for the
damaged skin and hair. The good sources of iron, Vitamin B12 and folate are lean
meat, poultry, sea food, fortified whole grains and cereals, eggs, and green leafy
vegetables.
Protection from sun and pollutions
Pollution and excessive exposure from sun cause damage to skin and hair. Wear
sunscreen and cover your hair when possible to protect your face and hair from the sun
and use the appropriate skin moisturizer.
Maintaining good hygiene
Cleaning skin and hair remove dirt and impurities and enhance blood circulation.
Applying special masks or lotions on skin or wax or dyes on hair should be discussed with
the doctors to ensure their safety. Skin is nourished mainly from inside, but the outside is
the deflection for the inside.
Practicing exercise
Regular activity is necessary for better health and well beings. It makes the heart
stronger and improves blood circulation and provision of oxygen and nutrients to all the
body parts and organs, including the skin and hair and enhances cells regeneration
and repair and removing of toxins that cause damage to both skin and hair. Regular
exercise also relieves stress as a factor impacting skin and hair health. 30 – 45 minutes of
brisk walking or jogging or swimming is recommended on daily basis or 5 times per
week.
Blood tests:
It is important to check blood sugar and lipids on annual basis to ensure that they are
within in the recommended ranges and to get prompt treatment as high blood sugar
and cholesterol levels affect the skin and hair and reduce blood circulation. It is also
important to check the blood pressure and maintain it within in the healthy level.
The above mentioned nutritional tips for healthy skin and hair benefit all the body
organs and are also good for maintaining healthy nails.
Plan for Healthy Marriage
Marriage is a lifelong commitment and requires a lot
of planning
and actions to make it successful, stable and result in a happy family with healthy
children.
Girls plan to look beautiful on their marriage days, but some may follow unhealthy and
strict diets to lose excess weight which will make them weak and suffer from nutritional
deficiencies that affect their health and their future pregnancies, lactation and other
aspects of life.
The following tips help you to be healthy, fit and with good nutritional status
before marriage;
Eat well balanced meals that include low fat or non-fat milk and its products,
lean meat or skinless poultry, sea food, whole grains and cereals, fruits,
vegetables and healthy oils. Follow ‘My Plate Plan’ for your meals and reduce
your intake of fatty and fried foods, sweets and sugary drinks, and moderate
your intake of salt and caffeine containing drinks such as tea, coffee and cola.
Divide your meals in to 3 main and 2-3 snacks avoid skipping meals. The meals
should be rich in fiber (found in fruits, vegetables, whole grains and cereals, and
dried legumes, such as lentils and beans).
Consume five servings of fruits and a vegetable per day is recommended to
provide you with many important nutrients.
.
Avoid obesity before marriage as it increases the risks of infertility, gestational
diabetes and breast cancer.
Strengthen your bones by consuming foods rich in calcium and vitamin D. These
are available in non-fat and low fat milk products, salmon, sardines with bones
and fortified cereals. Limit your intake of cream cheese and full fat milk products
to avoid consuming excess calories, fat and cholesterol. You need to be
exposed to sunlight for 15 minutes a day for help your body makes Vitamin D. The
exposed skin should not be covered with clothes, or through glass window or
after putting sun block cream.
Consume foods rich in iron to help your body make adequate blood, improve
your immunity, schooling achievement, activity level, and future pregnancy and
the health of future babies. Iron is found in red meat, liver, green leafy
vegetables, cooked beans and fortified cereals. Vitamin C helps iron to be
absorbed in the intestine while caffeine reduces its absorption. Vitamin C is
mainly found in citrus ferrets and green pepper while caffeine is found in tea,
coffee, cola, coco and chocolate.
Consume foods rich Vitamins E, A, C in addition to iron, zinc, calcium and protein
as these will nourish your skin and hair. These nutrients are available in non-fat or
low fat milk products, green leafy vegetables, citrus fruits, nuts and healthy oils.
Perform medical checkup and do the necessary tests as advised by the doctors,
in particular blood tests, kidney function, iron, blood sugar, blood pressure and
others. This will ensure you don’t suffer from any underlining disease or nutritional
deficiency.
Be active and practice regular activity such as brisk waking for 30-45 minutes per
day. The daily activity helps you to be fit, avoid obesity, improve your look,
improve your blood circulation and strengthen your bones.
Avoid smoking or exposure to secondhand smoke and avoid alcohol.
Do not take any medications or herbal therapy without doctor’s approval.
Nutrition for Healthy Eyes
Consuming well balanced and nutritious meals will help you having healthy vision and
reduce your risks for many illnesses that affect your eyes.
Helpful Tips for Healthy Vision:
Enhance your meals with vitamins, minerals and antioxidants. These are needed
to maintain your healthy vision and reduce your risks for eye diseases and other
serious illnesses.
The following vitamins, minerals and antioxidants are required for your healthy
vision, such as Vitamin A, Vitamin C, Omega-3 Fatty Acids, Selenium, Vitamin D,
Vitamin E, and Zinc. The food sources for these nutrients are: (colorful fruits and
vegetables such as: tomatoes, strawberries, oranges and other citrus fruits,
carrots, broccoli, spinach, bananas, sweet potatoes, green tea, blueberries)
salmon, sardines with bones, tuna), flax seeds, sunflower seeds, walnuts, almonds,
hazelnuts, fortified cereals, whole grains, eggs, Vitamin D fortified milk and its
products (preferred low-fat or non-fat), cod liver oil and canola oil.
Visit your eye doctor regularly and report to him any changes in your vision.
If you are diabetic or have high blood pressure, keep them controlled.
Enhance your blood circulation to your eyes by practicing regular and moderate
exercise.
Get adequate Vitamin D by exposing to direct sunlight for 15 minutes a day.
Exposing to sunlight through clothes or windows or after putting sunscreen cream
will not benefit your body making Vitamin D.
Avoid smoking (active and passive) and avoid alcohol.
Keep your eyes safe and protect them from environmental hazards and
radiations.
Do not put any foreign object or cosmetic material in your eyes as these may be
contaminated and harm your eyes.
Wash your hands thoroughly with soap and water and keep them away from
your eyes.
Eat for Success
Eat Healthy...Work Smart
In spite of the advanced technolgy that makes your life and work easier; there is more
demands on you to increase your work productivity and effeciency. One good way to
get the best of your abilties is to eat healthy. The brain cells need continuous supply of
glucose to avoid stress and exhaustion.
Start your day with healthy breakfast to provide your brain with the needed
energy, replenish your body with glucose, keep it at the blood in the right level to
keep your brain working effectively and focused throughout your day and meets
your physical activity level. Breakfast is the most important meal of the day,
where skipping it or taking it late reduces concentration and productivity.
The best option for breakfast is whole grains or cereals, one serving of fresh fruits,
a cup of low fat or non-fat milk and a source of protein, such as low fat cheese
or labneh or a boiled egg. These foods make you full and provide your body
and brain with energy for long hours, as they release glucose slowly and
continuously. Adding a cup of green tea or coffee to the breakfast is
appropriate.
The breakfast meal is low in fat so the digestion of its contents will not be
delayed, and its carbohydrates are complex to release glucose slowly and
continuously. It is rich in antioxidants for better mental health and activities.
Mental work utilizes glucose, so keeping your glucose level during the day with
fruits or whole grains or cereals is a great way to keep your energy levels up.
Simple carbohydrates such as sugar, jam and sweets are not the best options, as
they fuel the brain and body for a short period of time.
Take short breaks to relive your work stress. Walk for few minutes or stretch your
muscles or tilt your head from side to side and front to back several times. Avoid
eating fatty snacks to relive your work stress. Try fruits or whole grains with a cup
of green tea.
Do not skip your lunch. Eating healthy lunch will help you avoid a dip in your
energy level. Avoid eating a big and greasy lunch, as it will make you sleepy.
Eat light lunch that includes salads, non-fat dairy product, whole grains, baked or
grilled lean meat or fish or skinless poultry and a fresh fruit.
Take a snack in the afternoon to keep your energy up. Walk for few minutes or
stretch your body. Consume a healthy sandwich with whole wheat bread, low
fat labnah or cheese or lean meat with a fresh fruit or unsweetened fruit juice
Enrich your meals with antioxidants that are necessary for your brain work,
memory and mental health. Antioxidants also support your heart health and
reduce your risks for stroke, cancer and stress. Foods rich in antioxidants are fruits
and vegetables with bright colors, such as (oranges, strawberry, grapefruits,
purple grapes, red apples, broccoli, spinach, garlic, onion, carrots), healthy oils,
such as love oil and canola oil, almonds, walnuts, salmon, tuna and flax seeds.
Other brain foods are eggs and green tea.
Hydrate your body by drinking adequate fluids, such as water, unsweetened fruit
juice, vegetable juice and low fat soup. Avoid excessive intake of caffeine
containing drinks such as coffee, tea and cola. Caffeine depletes your body of
its water and contributes to dehydration that is not promoting good mental
health. Try decaffeinated tea or coffee, as they are caffeine free and rich in
antioxidants. Power drinks are not recommended as they contain a lot of
caffeine, sugar and other ingredients that boost brain functions for short duration
and don’t contribute to brain health or work productivity and efficiency.
Sugary drinks lead to an increase in blood sugar level, but do not last longer. It is
followed by a drop in the blood sugar level due to the release of insulin. As a
result, your ability to focus and work efficiently decreases, leaving you weak,
confused, and unable to think and function properly.
Keep fit and practice exercise regularly and moderately. This will promote your
well-being, makes you feel and look better, helps you to control your appetite
and reduces your stress and tension. Conversely, sedentary lifestyle is
associated with many serious health problems, such as diabetes, heart disease,
stroke, osteoporosis and cancer. Sedentary lifestyle increases the rate of death.
To keep your motivation for exercise; practice your daily activity with friends or
family members or colleagues. Do it on daily basis or for five days a week for 3045 minutes each time. Practice deep breathing several times a day to
oxygenate your body. Healthy lifestyle, exercise and healthy meals improve your
quality of life and wellbeing.
Check with your doctor regularly and perform the necessary tests to ensure your
health condition and well-being, and keep your blood sugar, blood pressure and
lipids within the normal levels.
Avoid smoking (active or passive) and alcoholic drinks, as these affect your
health badly, reduce your daily activities, work efficiency, productivity, and
lower the oxygen and glucose flow to your brain and muscles.
Facts on Cholesterol
Definition
Cholesterol is a fatty material found in animal foods and also made by the body. High
level of cholesterol in the blood (above 200 milligrams/100 ml blood) is a risk factor for
heart diseases and stroke. Reducing the cholesterol level to normal range can be
achieved by:
Weight loss, if obese
Exercise(regular and moderate)
Limiting foods rich in cholesterol and consuming healthy and well balanced
meals
Avoidance of alcohol
Avoidance of smoking(active and positive)
Controlling blood pressure
Controlling blood sugar for diabetic people
Managing stress
Consulting doctors on regular basis
Cholesterol in Food
Do not consume more than 300 milligrams cholesterol per day if your blood level
is within normal range and no more than 200 milligrams per day if your blood
cholesterol level is high.
High Cholesterol Content Group
Foods (100 grams)
Brain
Egg Yolk (fresh)
Kidney
Caviar
Liver
Butter
Lobster
Shrimp
Cream Cheese
Cholesterol Content in Milligrams
2000
1500
260
300
300
250
200
125
120
Moderate Cholesterol Content Group
Foods (100 grams)
Cholesterol Content in Milligrams
Cheese (Cheddar)
Animal Fat
Veal
Cheese (25-30% fat)
Beef (flesh only)
Fish steak or fillet
Lamb (flesh only)
Mutton (flesh only)
Chicken (flesh only)
Ice-cream
Cream soup
100
95
90
85
100
40
100
90
60
45
45
Low Cholesterol Content Group
Foods (100 grams)
Cholesterol Content in Milligrams
Cottage cheese
Nonfat milk or butter milk or yogurt
Nuts or seeds
Egg white
Grains or cereals
Vegetables or fruits or their juices
Olive oil or canola oil
Corn oil or sunflower oil
15
3
0
0
0
0
0
0
Facts on Trans Fats
Trans fats are formed when turning liquid oil into solid fat. It is used in many processed
products to enhance their flavor, texture and shelf life.
Trans fats are harmful to health and increase the risks of heart diseases and stroke, even
are added in small amounts to food. Tran fats are cholesterol free, but they increase
the bad cholesterol level in blood, lower the good cholesterol level and cause
narrowing of the arteries leading to blockage.
Trans fat is hidden risk where the health authorities of the Middle East should eliminate its
use and include them in the ingredients lists of process foods. The people of the Middle
East should be aware of the health risks of Trans Fat though of their benefits in food
processing and their lower prices.
Tips to reduce Trans Fat intake and their health risks:
1. Reading the food level on shopping and looking for Trans Fat.
2. Avoiding purchase any product that contain Trans Fat or has hydrogenated fat
listed in the ingredients.
3. Limiting purchase the major food sources of Trans Fat, such as:
cake mix
crackers
ghee
shortening
commercial dough for pizza and Samboosa
margarine
commercial muffins
cookies
fried food
donuts
chicken nuggets
chips
some kinds of salad dressings and sauces
hamburger buns
sausages
microwave popcorn
pie crust
4. Using healthy oils in food preparation and cooking rather than Trans Fat, such as
corn oil, canola oil, olive oil, and sunflower oil.
5. Preparing healthy dishes at home by using healthy ingredients such as pizza and
samboosa dough, air popcorn, and cakes.
6. Consuming well-balanced meals and hearty foods to improve the health and
heart condition. These foods include fruits and vegetables, whole grains and
cereals, nonfat or low fat milk products, lean meat, skinless poultry, sea foods,
legumes such as lentils and beans and healthy oils.
Foods rich in antioxidants are encourage to be consumed to naturalize the health risks
of Trans Fat. Examples of these foods are:
Fruits and Vegetables in bright colors such as oranges, tomatoes, carrots,
broccoli, strawberry, spinach, green pepper, squash,
Salmon Fish and Tuna
Walnuts and Almonds
Facts on Hidden Sugars
Sugar can sneak into your meals and snacks without knowing through various recipes
and processed foods, such as dressings, sauces, ketchup, cereals, pizza and ready
meals. In addition, it is added a lot into ice cream, sodas, cookies, cakes, pies, drinks,
cocktails, candies and chocolates.
Sugar does not provide any valuable nutrient except empty calories. An average
person may use 15 teaspoons of sugar per day into his food that makes 75 grams a day,
and if drinks one can of soda a day, he will consume 120 grams a day. At the end of
year, this amount will be almost 44 kilograms of sugar.
Consuming a lot of sugar is harmful to health and can lead to obesity and affect blood
sugar levels and teeth. In addition, sugary drinks and sodas replace the necessary and
nutritious drinks needed by the body, such as low fat milk or laban or yogurt.
Sugar is added to food as white sugar, or brown sugar, or dextrose or dextrin or maple
syrup or fruit sugar (fructose).
Fight sweet temptation and follow the below tips to reduce your sugar intake:
1. Choose foods that contain 2 grams of sugar per serving or less.
2. Consume fresh fruits than sweets and unsweetened juices than sugary drinks or
sodas.
3. Moderate your intake of dried fruits as they contain concentrated forms of sugar.
4. Purchase fresh fruits than canned fruits in syrup.
5. Reduce the amount of sugar added to your recipes. Use vanilla or cinnamon to
enhance the flavor and taste of your desserts than using sugar.
6. Reduce the amount of sugar added to your coffee or tea or use non caloric
sweetener instead.
7. Try diet drinks instead of regular soda as one can of regular soda contains 40
grams of sugar. Try flavored or minted tea than adding sugar.
8. Use fruits in cocktails and desserts than adding sugar.
9. Purchase unsweetened jam and cereals instead of sweetened items.
10. Limit purchasing sweetened and flavored milk or yogurt. Try plain ones. You will
develop a new taste for this within 1 – 2 weeks’ time.
11. If you are a smoker, quit. Smokers add a lot of sugar to their foods and drinks
because smoking affects their tasting pods.
12. Brush your teeth and tongue to remove dead cells and refresh your breath. This
will improve your tasting ability for less sugar rather than adding a lot of it.
Facts of Hidden Salt
Introduction
Excessive salt intake may lead to an increase in the blood pressure in particular for the
people who are sensitive to sodium. The health recommendation for the daily amount
of salt is no more than 6 grams, but many people consume almost double of this
amount which is risky to health.
High salt intake has been linked to heart diseases, stroke, fluid retention and kidney
failure. In addition, sodium depletes calcium from the bones and increases the risk of
osteoporosis.
People consume salt from two sources:
1. Salt added directly to the food during preparation or at the dining table.
2. The hidden salt added during food processing.
People consume 70%-80% of the salt from the hidden sources while they
consume 20%-30% from the added salt. It is important for them to be salt
cautious and aware about the hidden salt and its risks. It is also important to
read the food label when shopping and learn about salt contents of the food
items.
Sources of Hidden Salt:
Smoked and processed foods, such as beef or turkey or fish or sausages or
corned beef or chicken nuggets.
Tip:
 Select fresh or frozen lean meat or fish or skinless poultry.
Canned fish, such as sardines or tuna.
Tip:
 Select fresh or frozen fish than canned items, and drain brine (salty
water) from canned tuna or sardines.
Meat or Chicken stocks
Tip:
 Prepare stock at home for stews or soups from vegetables or meat or
poultry by boiling them and using the boiled water.
 Bones can be used to prepare the chicken or meat stock. Home
prepared stocks can be seasoned with onion, garlic, spices, herbs or
vinegar.
Packed snacks such as chips, crackers, popcorn, or nuts
Tip:
 Select low salt items when shopping or prepare popcorn at home
without adding salt.
Commercial dressings and sauces
Most of the commercial dressings and sauces are salted such as ketchup,
mustard, soy sauce, mayonnaise, tomato sauce, barbecue sauce, meat sauce.
Tip:
 Select low salt dressings or sauces when shopping or prepare them at
home without adding salt.
 When dining out; ask the waiter to serve them aside and not to mix
them with your food.
 Use low salt or salt free food seasonings such as lemon juice, garlic,
onion, herbs, spices, or vinegar to enhance the taste and flavor of your
food rather than adding salt.
Ready meals
Many ready meals contain a lot of salt such as stews, noodles, oriental foods, or
pastas.
Tip:
 Order low salt meals, read food label, limit the portion size and
prepare your meals at home with limited amount of salt.
 Season your foods with low salt or salt free flavorings.
Canned food
Tip:
 Select low salt items when shopping or prepare them at home without
adding salt.
 Use low salt or salt free food seasonings.
Pickles
Tip:
 Select low salt items when shopping.
 Drain the salty water from pickles and avoid consuming a big amount.
Cheese
Many kinds of cheese contain a lot of salt.
Tip:
 Select low salt cheese when shopping and limit the portion size.
Breakfast cereals and bake mixes
Tip:
 Read food label and select the ones with minimum salt.
Fast food
Tip:
 Order low salt fast food if available and limit the portion.
 Ask the waiter not to add salt to your food and to serve the sauces or
dressings aside.
 Avoid adding pickles or salted cheese to your food.
Facts on Fiber
Do you want to keep in shape and be healthy?
Well, one way to do this is to increase fiber in your meals.
What is fiber?
Fiber is that part of plant food we cannot digest. It is found in two forms:
1. Insoluble, such as fiber in whole grains and cereals. It helps in preventing
constipation, as it gives volume to stools.
2. Soluble, such as fiber in fruits, vegetables and legumes. It helps reduce fat and
cholesterol absorption from intestines and regulate blood sugar level.
What are the Benefits of Fiber?
Prevents constipation
Reduces the risk of cancer
Lowers blood cholesterol level
Helps in controlling blood sugar
Helps with weight management, because fiber makes you feel full for longer
time. For example, an orange is more filling than half a cup of orange juice that
contains about the same calories
How to increase fiber in meals?
Start your day with a high fiber breakfast cereal, like bran or oats. Mixing raisins
with your breakfast cereal is a good option to increase fiber content.
Eat more whole grains or whole grain products, for example: Brown rice, whole
wheat pasta, and whole wheat bread.
Have a minimum of five servings of fruits and vegetables a day.
Add some fiber rich foods into your favorite dishes, e.g. mix lentils or beans with
many dishes, such as stews, rice, pasta and soup.
Make pastries or sweets with whole grain, and top them with sliced fruits, such as
apples, berries, or raisin. In addition, reduce the amount of sugar added to and
use fresh fruits or dried fruits instead.
Replace white flour and fiber free cereals with whole wheat flour and fiber rich
cereals in recipes.
Fill half of your plate with fruits and vegetables.
Drink adequate amount of water and include other healthy fluids in your meals,
such as low fat soup, and low fat or non-fat milk.
Facts on Milk
Milk is an excellent food for all ages and provides the body with many necessary
nutrients. It can be consumed in various forms, such as liquid, made as yogurt, or Laban,
or pudding, or sandwiches with cheese or labnah, or added to many for dishes and
drinks.
Milk consumption is not optimal in Middle East, where children, pregnant, lactating
ladies, teenagers, middle age people and seniors are encouraged to consume it in
adequate amounts. Children and teenagers need to consume 3 cups of milk per day
to meet their calcium requirements, while pregnant and lactating ladies need 4 cups,
middle age people need 2 cups and seniors need 3 cups. One cup of milk is
equivalent to one cup of yogurt or Laban or 2 slices of cheese.
Bone strength plays an important role in the body for all the stages of life and they
provide body structure, protect organs, anchor muscles and store calcium. Adequate
intake of calcium, vitamin D and physical activity support building strong bones, reduce
the risks of osteoporosis.
Dairy products are the best sources of calcium and vitamin D, where low fat or non-fat
products are preferred over full cream products for heart health and to lower the intake
of calories, fat and cholesterol.
Calcium: is used for building and maintaining bones and teeth throughout the
lifecycle.
Vitamin D: is added to dairy products and helps the body absorbs calcium. It
also reduced he risks of cancer, diabetes, and heart diseases and it is good for
brain health.
Tips for increasing milk consumption:
Add low-fat or non-fat milk or Laban or yogurt to the man meals and snacks.
Add low-fat or non-fat milk to your drinks, such as tea or coffee or coco
Make a fat-free yogurt dip for fruits and vegetables
Blend fresh or dry fruit with low-fat or non-fat yogurt or Laban to make cocktails
Use low-fat or non-fat milk for pudding and add milks to sweets and pies fillings
Add low-fat or non-fat milk powder to some dishes such as soup and pasta
Substitute sour cream with low-fat labnah
Top baked potatoes with low-fat or non-fat yogurt or low fat cheese
Add low fat shredded or sliced cheese to salads
Make your sandwiches with low fat cheese or labnah
Introduce cucumber yogurt, or garlic yoghurt, minted Laban, fruit yogurt, cheese
loses omelets to your menu
Replace sweetened juices or sodas with minted Laban or unsweetened favored
milk
Facts on Caffeine
Introduction
Caffeine is a mild stimulant where its beverages become very popular in many
countries in the world. For many people coffee or tea in the morning goes with their
‘wake up’ routine.
Caffeine is found in leaves, seeds and fruits of many plants, such as coco beans, tea
leaves, and coffee beans. People consume these products as coffee, tea, chocolate,
or cola drinks. Caffeine also is found in medications.
Coffee is the main source of caffeine, but the amount of caffeine varies, depending on
the type of the coffee and the amount used. Arabic coffee contains little amount of
caffeine as coffee beans are not the main ingredient, while Turkish coffee contains
more.
Soft drinks and teas are the main sources of caffeine for children where these drinks
replace milk. Children should be advised to drink healthy beverages such as milk or
buttermilk for their growth and development.
Impacts of Caffeine
Pregnant or nursing women need to reduce their caffeine intake, as caffeine
can pass to their babies through the placenta and breast milk. This causes some
troubles to the babies.
Excessive intake of caffeine impacts people with high blood pressure and
increase their heart rates. In addition, it may aggravate ulcers for the people
who suffer from gastritis.
Caffeine stimulates the brain and keeps people alert in the morning. But it acts
as a diuretic and depletes the body from its water through urination. This may
contribute to dehydration. Drinking caffeine free beverages is recommended
Senior people become more sensitive to caffeine with age and may disturb their
sleeping pattern. Therefore, it is recommended to reduce their caffeine intake in
particular during the evening hours.
Caffeine in beverages
Caffeine acts as anti-oxidant and consuming it in moderation is helpful. Too many
studies have found no connection between caffeine drinking and cancer.
The recommended amount of caffeine is 300 milligrams per day. This amount is found in
3 cups of coffee. Examples of caffeine contents in beverages are:
1cup of brewed coffee contains 115 milligrams.
1cup of instant coffee contains 65 milligrams.
2-ounce serving (1/4th cup) espresso contains 100 milligrams.
1 cup of brewed tea contains 40 milligrams.
1 cup of instant tea contains 30 milligrams.
1 can of iced tea (12-ounce/360 milliliters) contain 70 milligrams.
1 cup of coco contains 5 milligrams.
1 cup of chocolate milk contains 5 milligrams.
1 ounce (30 grams) of dark chocolate contains 20 milligrams.
Caffeine and Bone Health
The impact of caffeine on bone health is not significant, but it is recommended to mix
low fat or non-fat milk with coffee or tea, rather than adding creamer or whitener. This
habit will add some calcium to the coffee or tea drinks.
Caffeine and Sleeping Pattern
As caffeine is a mild stimulant for the brain, excessive intake may cause anxiety and
sleeping disturbance. People who suffer from insomnia (lack of sleep) are advised to
reduce their caffeine intake in the evening.
Caffeine and Iron Absorption
Caffeine reduces iron absorption from intestines. It is therefore recommended not to
combine caffeine containing beverages with iron rich foods or meals. It is better to
have caffeine containing drinks between the meals.
Tips to reduce Caffeine intake
Cut back caffeine gradually to avoid its withdrawal symptoms, such as
headache and nervousness. Mixing half regular caffeine containing beverages
with decaffeinated ones is a good option. This will make the shifting to
decaffeinated drinks easier with less complication.
Brew tea for a shorter time. The longer brewing the tea the greater caffeine
content. One minute brewing is recommended.
Keep a cup of water or sugar free decaffeinated drink handy to sip rather than
keeping a cup of coffee or tea.
Try decaffeinated herbal teas instead of regular tea.
Read food labels carefully and select caffeine free products. The color of the
drinks does not indicate the presence of caffeine as clear and caramel –
colored soft drinks may contain caffeine.
Consult your doctor if some of your medications contain caffeine, as he may
prescribe alternate medications for you that do not contain caffeine.
Facts on Fad Diets
Introduction:
Fad diets are characterized by promising of significant and quick weight loss, as they
are designed for quick weight loss. Actually, very few fad diets are based on scientific
information; most of them are based on popularity.
Weight loss requires long term commitment for eating healthy meals, practicing
exercise and adopting healthy life style. There are no short cuts or simple ways for
weight loss. Some fad diets may lead to weight loss in the short term but may cause
serious health problems and at the end the lost weight will not be sustained, as fad diets
don’t support healthy eating habits, healthy lifestyle or behavior modification.
Weight management meals plan requires consuming well balanced and nutritious
meals that provide the body with all the needed nutrients, while the calories deficit is
500 a day. This will lead to a loss of 2 kg a month. The weight management meal plan
supports heart health, mental health, bone health and immunity and does not deprive
the body from any essential nutrient and support maintaining the metabolic rate of the
body.
General specifications of Fad Diets:
Use catchy names for advertisement to attract the attention of obese people to
lose significant weight with less effort, such as fat burner, boost metabolism, fat
blocker, effective, etc. They are based on popularity, not on science.
Unbalanced and deprive the body from many essential nutrients and lead to
malnutrition
Claim significant weight loss in a short time without exercise
Restrict water
Categorize the foods as “good” or “bad”
Restrict nutritious food groups
Claim of a single food or combined foods of fat burning power
Include shakes or supplements
Not medically supervised or approved
Don’t consider the medical conditions of people or advise them to consult their
doctors or do medical tests
Not personalized
Don’t support adopting healthy lifestyles and eating well balanced meals
Difficult to follow as they are not satisfying and induce starvation. Many restrict
fiber rich food and complex carbohydrates that sustain appetite for log hours
Do not include physical activity as part of their plans
May lead to health problems, such as lack of sleep, low blood pressure, kidney
disease, malnutrition, dehydration
Restrict the caloric intake significantly which may lead to potential health
problems
Fad diets usually require consumption of certain foods and avoiding others. For
example, some require restricting the carbohydrates and consuming only protein
rich foods and fat excessively.
Famous Fad Diets:
Cabbage Soup Diet
Claim: cabbage has a fat-burning ability, and when consuming cabbage soup with
other foods for one week, 10 pounds (4.5 kilograms) will be lost.
Fact: Cabbage does not have fat-burning ability, and this diet is deficient in many
important nutrients, such as protein, calcium, iron, essential fatty acids and most
of vitamins and minerals. The diet is very low in carbohydrates and may lead to
disturbance in blood sugar level, poor concentration and fatigue.
Zone Diet
Claim: Zone diet claims resetting the genetic code for insulin and correct its imbalance,
which leads to weight loss.
Fact: The diet is low in fibber, whole grains and cereals, fruits and vegetables. It lacks
many essential vitamins, minerals and antioxidants. High protein intake will
increase the load on the kidneys, leads to dehydration, increase uric acid level
and kidney stones. The diet cannot rest genetic code.
South Beach Diet
Claim: leads to weight loss in a short time period. It’s a combination of healthy fats and
low percentage of carbohydrates. It’s designed initially for the people with heart
disease to lower cholesterol level. The diet claims that foods with low glycemic
index stop insulin resistance.
Fact: An inadequate carbohydrate leads to unhealthy weight loss. The diet is low in
fiber, vitamins, minerals and antioxidants. It may induce vomiting and diarrhea
due to its high content of fat.
Dr. Atkins Diet
Claim: limiting carbohydrates in diet controls hunger and consuming more protein and
fat leads to weight loss, where the body begins burning its stored fat to induce
weight loss.
Fact: the diet is rich in protein and low in carbohydrates. The diet leads to water
depletion from the body due to low carbohydrates content. The rapid weight
loss is due to water loss, not fat loss. The diet also leads to an increases in
cholesterol level and puts stress on the kidneys due to high protein content. This
will lead to fatigue, bad breath, dehydration and sleeping disturbance.
Blood Type Diet
Claim: limiting food items based on blood type leads to weight loss.
Fact: no scientific basis for this diet. Some blood type diets are high in proteins, while
others are low in carbohydrates or vegetables based. The diet is deficient in
fiber, and many essential vitamins, minerals, antioxidants. It may cause
constipation, fatigue and lack of concentration.
Protein Power Diet
Claim: the diet is low in carbohydrates and rich in fat and protein. It claims that human
body does not need carbohydrates.
Fact: The weight loss is due to limiting carbohydrates that leads to water loss and
dehydration. The diet puts stress on the kidneys, increases the cholesterol level
and the risk for heart diseases. The diet also is low in fiber and many essential
vitamins, minerals, antioxidants. It may cause constipation, fatigue and lack of
concentration.
There are many fad diets that are not based on science and cause many serious health
problems. Examples of these are Banana Diet, Water Diet, Sugar Busters Diet, Grapefruit
Diet, Lemonade Diet, etc.
Nutrition Tips for Good Sleep
I cannot sleep.
What should I eat to help me to sleep well?
Adequate sleep is important for the health and well-being for people in which many
repairing processes for the body take place, in addition to the need of the body and
mind to relax. Disturbed sleeping is common for senior people more than other age
groups. Lack of sleep contributes to stress, discomfort, and nervousness and may
induce sleeping during the working hours of the next day. This may increase the risks for
accidents, safety and driving due to the lack of sleep.
Foods to contribute to good sleeping
Some foods promote good sleeping because they contain a hormone that
induces sleeping. These foods are:
Banana
Pineapple
Walnut
Figs
Tomato
Other foods contain an amino acid (protein component) that contributes to
good sleeping as well. These foods are found in malted milk (such as yogurt or
buttermilk), bread and honey.
Foods to limit:
The following foods disturbed sleeping and are recommended to be limited in the
evening or to be omitted from dinner meals.
Drinking caffeine containing beverages in the evening, such as coffee, tea and
cola disturb sleeping due to effect of caffeine in the nervous system.
Decaffeinated drinks are good options.
Alcohol.
Consuming gas formic foods at dinner meal may cause indigestion, heart burn
and sleeping disturbance. Examples of these foods are broccoli, cauliflower,
lentils, hummus, beans and onion.
General tips for relaxing and peaceful sleep:
Avoid consuming heavy meals before bed. You can consume a light snack
containing nutrients that help you for good sleep, such as whole wheat bread,
yogurt or cheese and a banana. Take your snack two hours before bed.
Avoid sleeping hungry, as low blood sugar level disturbs sleeping.
Check with your doctor about the medications containing caffeine, as he might
advise you with alternate medications without caffeine.
Develop a routine and a schedule for sleeping and prepare your sleeping
atmosphere. Bedtime routine sends messages to your body and brain that it’s
the time for sleeping. These messages work as a closure of your day. Example of
the routine are dimming the lights, taking a warm bath, praying, reading and
listening to soft music.
Avoid using tight sleeping clothing.
Adjust the thermostat in your bedroom that serves you sleep well.
Avoid activities and hard exercises before bed, as these may disturb your
sleeping.
Health and Nutritional Values of Olive Oil
Olive oil has been a component of the Mediterranean culture and cuisine for
thousands of years and was used to treat diseases in ancient years. The studies done at
present time have found numerous health benefits for olive oil, such as:
Reduces the risks of heart diseases. Olive oil is cholesterol free, saturated and
Trans-fat free. It is rich in healthy fatty acids that lower the bad cholesterol and
increase the good cholesterol level. It is also rich in Omega-3 fatty acids and fat
soluble vitamins, such as Vitamin E.
Reduces the risks for high blood pressure and stroke.
Reduces the risk of cancer, as it is rich in antioxidants.
It is perfect for diabetic people, as it helps lower bad fat and improves of blood
sugar level.
Reduces the risks of aging related illnesses.
Contains many nutrients that are good for skin health and hair health.
Supports mental health and reduces the risks of many mental illnesses.
Supports immunity and vision health.
In spite of overwhelming health and nutrition benefits of olive oil, it is recommended to
use it in moderation, as it provides calories same as animal fat. In addition, it is
recommended to be used as “cold dressing” on salads and avoid using it as cooking oil
as high temperature turns it to bad oil. An extra virgin olive oil (first pressing of the olives
by using cold press - no heat) is recommended.
It is also recommended to keep it away from heat and light sources. It should be stored
in a cool and dark place with tightly sealed bottles. This will prevent rancidity that
happens when it is exposed to high temperatures or light or air.
Health and Nutritional Value of Dates
Dates have a great value during the holy month of Ramadan and are considered
blessed fruits. Dates are part of Ramadan customs and have many nutritional and
health benefits.
It is recommended to consume 2-3 pieces of dates at the beginning of Iftar meal, as
this will restore the blood sugar level after fasting long hours. Dates are also consumed
as healthy snacks and at Sahoor meal.
Dates are common in the Middle East and are part of their staple meals for centuries; in
addition, dates are symbol of hospitality when served with Arabic coffee.
Health &Nutritional Benefits of Dates
Rich in fiber that facilitates digestion and regulates bowl function. It helps
prevent constipation
Rich in many Vitamins and Minerals, such as iron, potassium, magnesium,
calcium, Etc
Rich in antioxidants that reduce the risks of heart diseases and cancer
Heart friendly, as it contains very limited amounts of fat and cholesterol
Rich in calories and sugar that provide an immediate source of energy, its easily
digested and absorbed
2-3 pieces of dates are one serving of fruit and provide 60 calories.
They can be mixed with non-fat or low fat dairy products such as milk or laban or
yogurt which makes an excellent source of nutrition for children, pregnant and
lactating women, in addition to elderly people. Dates also can be used in making
sweets such as Maamole.
Enhance your nutrition by coloring your
plates with bright fruits and vegetables
Helpful Tips and Guidelines
Purchase fruits and vegetables when shopping, wash them thoroughly
and keep them handy in your refrigerator.
Consume minimum five servings of fruits and vegetables every day. Eat
them fresh or frozen or dried.
Rainbow your plates and enrich them with fruits and vegetables with the
bright colors. This will add more antioxidants to your meals that reduce
your risks of cancer, heart diseases, stroke, and mental illnesses. These
nutrients will also improve your immunity to fight infection, improve your
vision and memory, reduce the risks for birth defects and promote healthy
aging.
Color your plates and add more fiber, vitamins and minerals to your
meals.
Introduce colorful fruits and vegetables to your children meals and
present them in various shapes and sizes in an attractive manner. Mix
colorful vegetables with pasta and rice dishes, sandwiches and soups. Mix
Colorful fruits with cereals and desserts. Stuff fruits in pies or use them as
fillings.
Prepare low fat fruit milk or fruit yogurt and make them ready for snacks.
Introduce colorful fruits and vegetables to your family meals to support
their health and well-being and reduce their risks for many diseases.
Serve colorful fruits and vegetable to senior people. Chop or blend them
and serve them as snacks. Mix fruits with puddings and cereals, and mix
vegetables with rice and pasta dishes and soups.
Colorful Fruits and Vegetables
Red
Food Sources
Tomatoes, tomato products,
watermelon, red grapefruits,
strawberries, red apple, red
pepper, red grapes, beets
Purple
Purple grapes, prunes, purple grape
juice, cranberry, raisins, plums, figs,
eggplant
Orange
Oranges, carrots, mango, sweet
potato, pumpkin, apricots
Yellow
Green
Peaches, corn, banana, yellow
pepper, yellow apple, lemons,
pears, pineapple, squash
Green leafy vegetables, broccoli,
green peas, green apple, green
grapes, avocadoes, asparagus,
green beans, cucumber, green
cabbage, lettuce
Cauliflower, onions, garlic, white
grape juice, turnips, potatoes
White
Meals skipping ---poor option for Health
Some People may give excuses for skipping meals, such as “no time to eat”, “no time
to prepare food”, ” nothing to eat”, “tied up in meetings”, “did not bring money”,
“woke up late”, “eating alone is boring”, “on a diet”, “not hungry”, “do not like food”,
etc.
Skipping meals is bad option for health, as it deprives the body from essential nutrients,
does not support weight management, leads to poor control of food selection and
appetite, also, does not help to achieve health objectives, makes blood sugar
unstable, affects work productivity, distracts focus and leads to poor concentration.
Helpful tips to prepare quick meals and snacks:
Take your snacks from home to work, such as long life low-fat milk, crackers,
unsweetened fruit juices, fresh fruits, dry fruits, nuts and vegetable sticks.
When you have time to cook; make more servings and keep them refrigerated.
Buy prepared foods and keep them on hand. Ensure they are healthy.
Plan ahead for shopping and cooking.
Stock your kitchen with ‘quick to fix’ foods, such as frozen vegetables, fresh fruits,
fruit cuts, low-fat dairy products, instant oat meal, ready to eat cereals,
vegetable sticks, tinned hummus, tinned tuna and sardines, tinned beans with
tomatoes, sandwiches, pizza and muffins.
Use quick cooking methods, such as microwaving. Cut foods into small pieces
than large, to save cooking time.
Prepare meals that include varieties of foods, such as tuna salad, fruit yogurt,
pasta with tomato, rice meat or rice fish or rice poultry dishes.
Importance of Breakfast
Eating a healthy breakfast is the best way to start off your day. Well, below is some
valuable information to help clarify those concerns, in addition to a few healthy
breakfast tips!
Benefits of Breakfast
Provide energy for the body and brain, from the beginning of the day.
Help in weight management, because skipping a meal usually leads to over
eating during the next meal.
Better concentration and problem-solving ability throughout the day.
Better mood and productivity in the morning. People who skip breakfast often
feel tired, restless and bad tempered.
Not hungry in the morning?
Try these few tips to encourage you to have breakfast:
Stock your kitchen with healthy breakfast options e.g., whole grain cereals, oats,
non-fat cheese and skimmed milk.
Eat an early dinner in order to have an appetite for breakfast the next morning.
Wake everyone up 10 minutes earlier in the morning, if time is a constraint.
Prepare as much as you can the night before.
Encourage children to have breakfast by letting them help in planning and
cooking it.
If you’re not hungry when you wake up in the morning, have breakfast on the
way to work (if not driving) or pack it and eat it once you get there.
Some Healthy Breakfast Ideas:
Add more vegetables e.g., tomatoes, mushrooms, or baked beans, to increase
the vitamin, mineral and fiber content of your breakfast.
Choose a whole-grain cereal with skimmed milk, and topped with fruit.
Consume a whole-grain waffle without butter and syrup, and topped with fresh
fruits.
Blend fat-free yogurt, fruit and a teaspoon of bran as a breakfast smoothie.
Make a vegetable omelet served with whole wheat bread and a small cup of
juice.
Have half a cup of foul (fava bean) without added oil, and a piece of whole
wheat Arabic bread.
Add fat-free cheese in whole-wheat bread, with extra vegetables, as a
breakfast sandwich.
Eat fresh salad as a breakfast meal to boost your vitamins and minerals intake.
Importance of Water
Importance of Hydration
Water is important to your body and is one of the most necessary nutrients in your diet.
The average adult needs 8-12 cups of fluids a day. Water plays an important role in
every function of your body. It regulates your body temperature, carries nutrients and
oxygen to your cells and removes wastes. It is also needed for digestion of food and
absorption of nutrients from intestines. Lack of water in your body leads to dehydration,
weakness, fatigue, heart stroke and poor blood circulation. It also affects the functions
of your heart, kidneys and brain.
20% loss of your body water is life threatening.
Reasons to Increase Fluid Requirements:
Exposure to extreme climates (hot or cold or humid).
Performing strenuous exercise.
Consuming meals rich in fiber.
Pregnancy or breast feeding.
Prolonged exposure to heat or air or cold.
Being sick and experiencing fever, diarrhea, and vomiting.
Drinking for Health
Do not wait until you are thirsty to drink. You may have waited too long to
replace the lost fluids from your body. By the time you feel thirsty, you probably
lost half a liter or more of your body water.
Drink fluids throughout the body, such as water, low fat or non-fat milk,
unsweetened fruit juices, low fat soup and vegetable juice. Avoid excessive
intake of caffeine containing beverages, such as coffee, tea and cola. Caffeine
is a diuretic and depletes your body of water by increasing your urination.
Avoid alcohol: alcoholic beverages increase your urination and contribute to
dehydration, in addition to other serious health problems.
It is recommended to drink 1 cup of water before exercise and 1 cup every 15 to
20 minutes while exercising, and 1-2 cups after exercise. In addition, you should
monitor your body weight and urine color after heavy exercise. Dark colored
urine indicates that you are consuming too little water and need to increase
your intake.
Limit your intake of sweetened beverages, flavored milk and chocolate drinks as
they contain a lot of sugar. Unsweetened fruit juices and plain low fat or nonfat
milk are healthy options.
Points to remember:
Lactating mothers:
They need to drink additional 3-4 cups of water to compensate for the
fluids lost in breast feeding.
Senior people:
They are more affected by water shortage in their bodies as their thirst
sensation decline with age and might get dehydrated without noticing. It
is therefore important to provide them with water even if they don’t ask
for it.
Many of them are on medications that increase their water needs while
others may suffer from constipation due to immobility, providing them with
water is very necessary.
If your senior individual has kidney or heart failure, he/she might require
fluids restriction. Ask your doctor on the amount of the water they must be
given per day.
Diabetic people:
If you experience an increase in your thirst sensation and/ or urination,
speak to your doctor and check your blood sugar.
If you are diabetic, keep your blood sugar controlled within the
recommended range and drink more water to avoid dehydration caused
by frequent urination, which is secondary to the increase of blood sugar.
Tips for Increasing Water Intake:
Take water breaks instead of coffee breaks.
Drink one cup of water before meals and snacks.
Drink before, during and after exercise.
Take supply of bottled water when traveling.
Consume juicy fruits and vegetables, such as tomatoes, citrus, cucumber, water
melon etc., as they contain a lot of water in addition to other necessary
nutrients.
Include healthy fluids in your meals and snacks such as low fat milk or non-fat
milk or buttermilk or yogurt and low fat grains or vegetable soups.
Why Water?
In addition to the health benefits of water; it has no calories, it is low in sodium, has no
fat or cholesterol and it is caffeine free.
Hydration for the Seasons
Although the seasons may change during the year, your needs for water
remains constant.
Hot and humid weather causes your body to perspire more and increase water
loss. Cool water is absorbed more quickly than warm water and may have a
good effect on cooling off your overheated body.
Keep hydrated during winter season as in the summer. You may feel not as
thirsty as you do when it’s hot, but you still lose water, that needs to be
replaced.
Airline travel increases your water needs. The dry air on planes and high altitude
increase the loss of water from your skin.
Tips:
Drink 1 cup of water before your flight.
Drink 1 cup of water for every hour of your flight.
Pack your supply of bottled water in your carry-on luggage.
Avoid alcohol and caffeinated drinks in flight, as these beverages will increase
your body’s loss of water.
General Guidelines:
Keep one week supply of bottled water for use in case of emergency. The
amount should be enough for all your family members (one gallon for each
member per day is recommended).
Store the bottles in a cool, clean and dry place away from direct sunlight or
contaminated sources.
Label the bottles with the date of storage and check their date of expiry and
replace them regularly to ensure freshness.
Healthy Eating Tips during Hot Season
In hot weather, your body perspires more, loses more water and may get
dehydrated. The signs of dehydration are reduced urine volume, changed urine
color into dark, flushed skin, fatigue, increased body temperature, increased
breathing and pulse rate, dizziness and weakness.
Check the color of your urine, dark colored urine indicates that you are short on
water; color should be light and clear.
Drink more fluids to replace the fluids lost. Water is one of your body’s important
nutrients and it is the beverage of life. It helps normalize your body temperature,
reduces the heat, satisfies your thirst, supports your body functions, transports
nutrients and oxygen to your cells, helps you avoid constipation, cools you
down, moistures your body tissues, supports your blood circulation and kidney
functions and helps eliminating wastes. The usual fluid needs for an adult is 8-12
cups per day. You need to drink enough fluids in humid and cold seasons as well
in order to keep your body hydrated.
The best recommended fluid is water; either flavored, plain, or mineral. Other
recommended fluids are: lemonade, fruit or vegetable juices, or low fat milk or
nonfat milk. Unsweetened juices are preferred.
Take some fluids with meals and snacks. You can start your meals with low fat or
nonfat soups, such as grains or vegetables.
Take water break during the day instead of coffee break.
Reduce caffeine intake such as coffee, tea and cola. These are not the best
source of water, as they act as diuretics. Decaffeinated beverages and herbal
teas are good choices.
Consume well balanced meals and snacks. Eat more of colorful fruits and
vegetables (cooked or raw) and include low fat or non-fat milk or Laban or
yogurt in your meals
Moderate your intake of salt or salty foods, such as pickles, sauces, dressings,
olives, chips, and processed foods.
Make your meals small, but more frequent. Avoid spicy, heavy and greasy meals.
Light sandwiches made with whole grains and lean meat or skinless chicken or
tuna or low fat cheese or Labnah are good options.
Drink enough water before, during and after exercise.
Avoid alcohol.
Watch out for food safety, as the risk of food spoilage is higher in the hot season
than in other times of the year.
Slimming Dietary Habits for Health
The following dietary habits help you lose excess body weight and maintain it. To
prevent weight regain after achieving your goal depends on adopting healthy lifestyle,
practicing regular activity (such as brisk walking for 30-45 minutes a day) and
maintaining healthy eating habits and pattern.
Behavior modification for better health is the key for your success to achieve all your
goals with better heart health, bones health, and mental health and with reduced the
risk factors for cancer, stroke, diabetes and osteoporosis.
Remember: Eat Well…Live Well…
Plan to eat healthy meals and snacks.
Shop for healthy food items from food grocery and shop on a full stomach
Portion foods before bringing them to the table.
Sit down to eat, east from plates, not food packages, to help you control the
portions.
Eat slowly and chew food well.
Choose foods that take more time to eat, such as fruits, vegetables, and toasted
bread, rather than juices or white bread.
Stop eating when you feel full.
When you get the urge to nibble (especially if you’re not hungry). Try vegetable
sticks or a cup of water or green tea.
Do you eat when you are bored? Find some other options such as reading,
exercising, gardening, etc.
Remember: Out of sight, out of mind. Keep the food out of your sight. (Do not
keep food in TV Room, Computer Room, Office, etc.)
When you accomplish something special, reward yourself, but not with food.
Limit eating fried and greasy foods. Trim fat from meat, remove skin off poultry,
and prepare your meals with zero fat, such as baking, steaming and grilling.
Eat fish such as salmon, twice a week, minimum.
Eat “Five-a-Day” fruits and vegetables.
Eat whole grains and cereals, rather than refined products such as white bread
or pastries.
Choose low-fat or skimmed dairy products.
Check food label for fat, sugar and salt. Select the ones with bright colors (such
as green leafy vegetables, broccoli, green pepper, oranges, carrots, peaches,
pumpkins, lemon, banana, mango, grapefruit, red grapes, tomato, strawberry,
etc.)
On parties; balance higher caloric food, such as sweets with lower caloric foods,
such as fruits.
Watch your “snacks’ calories”, limit crackers, chips, and excessive intake of
seeds and nuts
Enhance your food flavor and taste with herbs and spices rather than adding
salt.
Introduce beans or lentils or peas in your meals as meat substitute.
Use liquid vegetable oils in cooking (but in moderation), such as corn oil, canola
oil, sunflower oil. Limit butter, animal fat, ghee, shortening, palm oil and coconut
oil. Remember not to heat olive oil. Use it for cold dishes, such as salads, labnah,
and hummus but in small amount.
Remember
Small changes in your eating habits can make a big difference.
The Healthy Way of Dining Out
Dining out with good planning can be nutritious and healthy. The below smart eating
strategies can help you dine out healthfully and with joy, where the same smart eating
habits that you practice at home can be practiced during dining out.
Plan your meal out ahead. Ask about the menu, and order carefully to much your
needs.
Plan your meal ahead and ask about the menu
Before you get to the restaurant, plan your dining out as part of your whole day’s
eating plan. This is help you avoid overdoing on calories and fat. Think about
your food choices over the whole day and if you know that your restaurant meal
will have more calories or fat eat foods with less fat and calories during other
meals on that day.
Stick to your plan when you order. Select the kinds and amounts of foods that fit
your plan rather than going with temptation on the menu.
Pick your restaurant wisely
Your choice of restaurant can affect your ability to order healthfully. Look for
restaurant with healthy options and food portions.
Look for foods with simple preparation, such as steamed vegetables, or broiled
chicken. Order foods that are prepared with less fat and salt.
Order list
Appetizers:
Such as fresh fruit cup, broth, vegetable soup, fruit or vegetable
juice, marinated vegetables, raw vegetables, low fat yogurt
Breads:
Such as whole wheat buns or rolls or slices
Salads:
Such as salads with dressing on the side, raw vegetables, steamed
vegetables, plain or with a lemon wedge, grilled or roasted
vegetables.
Entrees:
Such as lean meat, fish, and skinless poultry that are boiled, grilled,
baked or roasted. Order the sauce on the side and remove visible
fat from meat and skin from poultry
Desserts:
Such as fresh fruit, low fat or no fat fruit yogurt
Ask how the food is prepared and find out what ingredients are used.
Do not hesitate to ask these questions when you order
How the vegetables seasoned? Are they salted? Is butter or margarine or
ghee added?
Is the fish grilled or fried? Is it cooked with butter or margarine or ghee
some other fat?
How is the sauce prepared?
Can I have the sauce or salad dressing on the side?
Is the soup clear or cream based?
Can I substitute a baked potato or a salad for the French fries?
Learn the Menu Language
Low fat methods of cooking include baked, roasted, broiled, steamed, cooked
in its own juices, stir fried or grilled.
High fat methods of cooking include a gratin, In cheese sauce, French fried,
fried, pan fried, breaded, pastry, buttered, creamed, crispy, scalloped, deep
fried with gravy, double crust, with mayonnaise or with thick sauce
Menu clues: more sodium
Barbecued, smoked, marinated, pickled or with soy sauce
Portion Size
Find out about portion size. For example, a 4-5 ounce portion of meat, poultry, or
fish (120-150 grams) probably is enough. If a portion seems bigger than you
need, ask for a half portion.
Choose a varied and a well-balanced meal when you eat out, as you would at
home. If you can order a meal, make sure you choose from a variety of food
groups.
Orders
Order low fat soup such as broth or grains or vegetables rather than
cream soup, soups topped with cheese
Order steamed or baked or grilled vegetables rather than fried or
creamed or with added gravy
Order grilled, broiled, steamed or roasted lean meat or skinless poultry or
seafood rather than fried or breaded
Order sandwiches on whole wheat, pita with mustard rather than
sandwiches on croissants or biscuits or garlic bread. Eat slowly, and stop
eating before you feel full. Eating slowly gives your body time to feel full
Fill up your Salad Plates:
Salad bar includes too many healthy items of vegetables and fruits that are rich
in vitamins, minerals, fiber and antioxidants.
Choose vegetables in bright colors, such as carrot, cucumber, broccoli, beets,
lettuce, spinach, green pepper. Avoid fatty salad dressings and sauces.
Choose fruits in bright colors, such as oranges, grapefruit, green grapes, red
grapes, strawberries, watermelon, sweet melon, pineapple and banana.
Choose Legumes: such as lentils, hummus, beans and peas.
Choose meat: lean lamb or beef, strips of skinless turkey or chicken or oil free
tuna.
Choose milk products, such as low fat cheese, low fat Labnah and low fat
yogurt.
Requesting Healthy Fast-Foods
Fast-food has been part of the food industry in the Middle East for many years, where
many international ” fast-food chain” or ” quick service” restaurants opened branches
in all the countries of the Middle East, in particular beside the schools and universities
and in the malls and shopping centers.
There is an alarming increase in the number of fast-food restaurants in the kingdom of
Saudi Arabia and Gulf Region, but unfortunately most of these don’t offer healthy
meals and drinks. They limit their menus to fried chicken, hamburgers, fresh fries, ice
cream and soft drinks. While the salty and greasy items dominate the fast-foods menus,
some restaurants started offering healthier options, such as grilled chicken sandwiches,
broiled fish, salads, low fat milk and low calorie drinks.
Helpful Tips:
Select the restaurant that offers healthy food items
Read the menu carefully and order varieties of food items
Eat slowly and pay attention to your feeling of fullness. This will help you avoid
overeating
Avoid ordering “Big” or “Deluxe” or “Super-Size” or “Double” sandwiches or
drinks. Bigger portions provide more calories, fat, cholesterol and sodium
Balance your selected food choices with the meals you plan to consume during
the day
Order the creamy and salty condiments, sauces or dressings, such as
mayonnaise or tartar, on the side and not to be added on your sandwiches or
salads. Ask for low fat dressings if available
Replace pickles with sticks of carrot or green pepper or slices of cucumber
Limit your order for fried items, such as fried potatoes or fried onion rings, as they
provide a lot of calories and fat. Fired foods also contain a lot of salt. Order
grilled or baked or broiled or steamed or microwaved fast-foods, instead and if
not available, remove the crispy crust or skin from the fried chicken
Avoid ordering “Crispy” or” Extra Crispy” items in order to lower your intake of
calories, fat and sodium
Improve the nutritional value of your choices by ordering green salad or beans
salad and low fat or non-fat milk or low fat Laban or yogurt
For Pizza; order vegetable or low fat cheese or tuna or lean meat or chicken
pizza in reasonable size. Avoid full cream cheese pizza or extra cheese or
sausage or pepperoni pizza
For drinks; order unsweetened fruit juice or vegetables juice or low fat or non-fat
milk or Laban or unsweetened iced tea or green tea or decaffeinated coffee or
diet soda rather than ordering soft drinks or sweetened juices or sweetened
iced tea or milk shakes
For desserts; order fresh fruit or fruit salad or low fat fruit yogurt rather than
creamy desserts or pies or ice cream
Eat Healthy during Parties
Food is one of the pleasures and joys of parties, social gathering and
festivals. You still can enjoy the parties and maintain your dietary habits by
eating healthy foods. Enjoy the gathering, conversation, meeting people
and the celebration event, not only the food.
The following tips help you to eat healthy during parties:
Balance your party eating with your daily meals. Consume light breakfast and
lunch meals if you would attend dinner party.
Drink water before attending the party and have a light snack to take the edge
off your hunger. Don’t go to the party hungry.
Select your table away from the banquet or buffet counter. Don’t stand or sit
near to buffet).
Select small plates for your food than big plates to help you get small portions.
Eat in moderation and select small portions of varied foods.
Eat slowly and chew the food well. Select foods that take more time to eat
(example: eating fresh fruits takes longer time than drinking fruit juice).
Avoid eating while watching television in order to avoid unconscious eating.
Rainbow your plate with selections of colorful vegetables and fruits and fill half of
your plate with vegetables (raw or cooked) and fresh fruits (cuts or salads).
Select baked or steamed or grilled appetizers and dishes rather than fried.
Select lean meat or skinless poultry or sea food rather than deep fried or
breaded cuts of meat or poultry or fish. Avoid sausages or canned meat.
Select low-fat or nonfat milk products than full cream, if available.
Select whole wheat grains or cereals rather than white or rich pastries.
Limit adding creamy and salty dressings or sauces in your meals. Try lemon or
spices or vinegar to season your food. Limit selecting salty appetizers or pickles.
Try low caloric drinks, mineral water, unsweetened juices in moderation. Limit
your selection of creamy and sweet cocktails.
End your party with selections of fruit cuts or slices rather than creamy sweets.
Avoid food waste but do not join ‘clean plate club’. Do not eat everything in your
plate if you are satisfied already.
Think Green and Go Green
What you do matters for your health, safety environment and community. The below
measures help you make your life greener, lighter and healthier.
You can do your important part and help protect your environment by going greener
and healthier by following the three “Rs”
Reduce: Select food items in the portions you can consume. This will help you
reduce food waste. Reduce your usage of disposables and plastic bags.
Recycle: Dispose empty aluminum cans, plastic bottles and containers, and
glass in the assigned recycling bins.
Reuse: Use your ceramic mugs and plates for hot drinks and dishes instead of
paper cups and plates. Ceramic mugs and plates can be reused.
Other Go Green Tips
Avoid consuming large portions of meat, as livestock production accounts for
18% of all human caused greenhouse gas emissions. Use seafood, poultry and
legumes instead as protein sources.
Make your home and car smoke free.
Avoid using Styrofoam cups and plates. Styrofoam is harmful to the environment,
as it is not degraded and is harmful to your health if used for hot drinks and
dishes.
Shop smartly and purchase products in packages that can be recycled.
Store your food properly to avoid food spoilage and waste.
Cook healthy and serve moderate portions of food on your plate. This will help
you avoid food waste; protect the environment, save money and energy.
Walk instead of using your car and use stair instead of lift.
Reduce your usage of papers, energy and water.
Be an environment advocate by going Green in your life. By this you can live
healthier, save money and contribute to your environment and economy.
Importance of Food Labeling
Food labeling is an important legal requirement and should not be over looked by
consumers. It should be clear, visible, informative and written in an easy-to- understand
format. It provides valuable information to help consumers make healthier and safer
food choices and to know what is in the food they eat and the product’s contents.
Consumers are encouraged read food label when shopping and to look for healthy
products, that are low fat or non-fat, low salt, Trans fat free, fiber containing and low
calories. They are encouraged to take their children to supermarkets and food sores
teach them label reading.
What should food label include?
List of ingredients. The ingredients are listed from greatest to smallest based on
the weight.
Nutrition information for calories, fat, sodium, cholesterol, etc., and the
percentage of nutrients against the daily requirements, such as protein, vitamins
and minerals.
Net weight, number of servings and serving size.
Production and expiry dates.
Warnings on allergens. Clarifications on food allergens should be stated in
particular for any product added. The most common food allergies in Middle
East are eggs, fish, milk, peanuts, strawberry, sesame seeds, wheat and banana.
Clarification if alcohol or pig products added, as most of the Middle Eastern
Communities are Muslims.
Storage condition and preparation guidelines.
Additives.
Traffic Light System for Weight Management
The Traffic Light Meal Plan for healthy food selection and weight management provides
a simple visual way to help you select the right food, eat well balanced and healthy
meals and cut down on fat and calories. The food in this plan is categorized into three
color groups based on their caloric content.
Go for Green list foods
Go easy on Yellow list foods
Limit on Red list foods
Red Zone (non-healthy food items that should be cut down)
Message: (limit these foods and eat them in small amounts and on
occasions only. These are high in calories and contribute to weight gain)
Deeply fried foods (such as kibbeh, fish, chicken nuggets, fried potatoes,
and fried vegetables), sugary drinks (sweetened juices, gamardine,
vimto and soda),fatty sweets (such as cakes, creamy puddings, pies,
waffles, pastries creamy biscuits, organ meats and brains, fatty
meats/processed meats (such as canned meat, sausages). Full cream
milk and its products, flavored and sweetened milk and yogurt, butter,
ghee, gishda, palm oil, coconut oil, fatty dressings and sauces, fatty
Jareesh and Harees and sweetened fruit juices.
Amber zone (be cautious; they are neither high or low in bad nutrients)
Message:(these foods are almost healthy, but should be consumed in
moderate portions, as excessive intake contributes to weight gain)Dried
fruits (such as figs, dates),nuts and seed oils (such as corn oil, sunflower
oil, olive oil, canola oil), eggs, low fat milk and its products, medium lean
meat, poultry, tuna in oil, complex carbohydrates (such as steamed rice,
pastas, baked or steamed potatoes, oat, whole grains and cereals, fat
free Jareesh and Hareese, starchy vegetables), legumes, healthy
dressers (such as low fat fruit desserts, low fat fruit yogurt, low fat
puddings) and unsweetened juices.
Green zone (the more green lights the healthier the choices)
Message: (these foods are healthy and allowed. Eat the wisely and
daily). Water, fat free soups, vegetables (raw and cooked),caloric free
drinks, on-fat milk and its products, spices and herbs, fresh fruits (three
servings per day),very lean red meat, fat free baked or steamed fish, fat
free baked or grilled skinless poultry and tuna packed in water.