Qua Nutrition - Signature Nutrition Clinic

Internship Project Submitted

By

LAKSHMI SUDHARSHANA M V

Qua Nutrition - Signature Nutrition Clinic

265, 3rd Floor, Above Score Gym, TTK Road, Alwarpet, Chennai, Tamil Nadu 600018

Acknowledgement

First and foremost I would like to thank Qua Signature Nutrition Clinic for

giving me this wonderful opportunity. I learnt the basics of nutritional counselling and how to

apply the knowledge practically in every situation. I would like to specially thank Ms. Divya

Purushotham, Ms. Bavani, Ms. Suhasini Viswanathan, Ms. Achsah Deepa and Ms. Tania

Suganthan for being wonderful mentors and teaching me all that they could. Not only did I

get to meet wonderful people but I also acquired friends who would always help me in every

way they could. I would also thank my friend Zahra for telling me about this organization and

helping me get in touch with them. If it wasn’t for her I would have lost out on many

important people that have brought me so far. I would finally like to thank my parents for

their constant support and being there with me always as my knights in shining armour.

INDEX

S. No. Content Page No.

1 List of Tables

2 List of Figures

Documents

3 Celery and Its Health Benefits

4 Counselling Techiniques and Skills

5 Dairy Protein and Weight Loss

6 Difference Between Brown Rice and Red Rice

7 Different Tyoes of Diet for Weight Loss

8 Foods that Help in Muscle Recovery

9 Glycemic Index

10 Guidelines While Planning a Diet Chart

11 Health Benfits of Breastfeeing for Mother and Child

12 List of Low Fat Sauces

13 Multiple Pregnancies

14 Nutrition and Pregnancy

15 Nutrition Guidelines for Basketball Players

16 Probiotics and Gut Health

17 Quail Egg, Duck Egg and Chicken Egg

18 Vitamin D and Weight Loss

Posters

19 Poster on Benefits of Breastfeeding

20 Poster on Benefits of Fat Burning Foods

21 Recipes

22 Arbi Masala

23 Avial

24 Board Beans Curry

25 Carrot Halwa

26 Chettinad Brinjal Chana Dal Kootu

27 Cucumber Patchadi

28 Egg Fried Rice

29 French Beans Poriyal

30 Mor Kulambu

31 Mutton Vindaloo

32 Vazhaipoo Paruppu Usili

33 Ven Pongal

34 Wheat Halwa

35 Standarization

36 Bibliography

List of tables

Table No. Content

1 Nutritive Value of 100 grams of Uncooked Brown Rice

2 Nutritive Value of 100 grams of Uncooked Red Rice

3 List of Low Fat Sauces

4 Nutritive Value of 1 Quail Egg

5 Nutritive Value of Duck Egg (100g)

6 Nutritive Value of 1 Chicken Egg

7 Comparison of Quail Egg, Duck Egg and Chicken Egg

8 Nutritive Value of Arbi Masala

9 Nutritive Value of Avial

10 Nutritive Value of Broad Beans Curry

11 Nutritive Value of Carrot Halwa

12 Nutritive Value of Chettinad Brinjal Chana Dal Kootu

13 Nutritive Value of Cucumber Patchadi

14 Nutritive Value of Egg Fried Rice

15 Nutritive Value of French Beans Poriyal

16 Nutritive Value of Mor Kulambu

17 Nutritive Value of Mutton Vindaloo

18 Nutritive Value of Vazahipoo Paruppu Usili

19 Nutritive Value of Ven Pongal

20 Nutritive Value of Wheat Halwa

List of Figures

Figure

No. Content

1 Steps of Counselling

2 Brown Rice

3 Red Rice

4 The Cookie Diet

5 Raw Food Diet

6 Flat-Belly Diet

7 Eat Right for Your Blood Type Diet

8 Pineapple

9 Chocolate Milk

10 Mixed Nuts

11 Ginger

12 Blueberries

13 Banana

14 Cherries

15 Whole Eggs

16 Flax Seeds

17 Promegranate

18 Glycaemic Index

19 Glycaemic Index Chart

20 Breastfeeding

21 Breastfeeding

22 The Gut

23 The Different Non Pathological Microorganisms in the Human

System

24 Health Benefits of Probiotics

25 Kombucha, a Fermented Tea

26 Yakult, a Probiotic Supplement

27 Pickled Olives

28 Sauerkraut

29 Yogurt

30 Pickled Cucumber

31 Recommendations to Administer Quail Eggs

32 Quail Egg, Duck Egg and Chicken Egg

33 Arbi Masala

34 Avial

35 Broad Beans Curry

36 Carrot Halwa

37 Cucumber Patchadi

38 Egg Fried Rice

39 French Beans Poriyal

40 Mor Kulambu

41 Mutton Vindaloo

42 Vazhaipoo Paruppu Usili

43 Ven Pongal

44 Wheat Halwa

45 50g of Apple

46 100g of Apple

47 130g of Apple

48 Ragi Porridge

49 200g of Ragi Porridge

50 108g of Cooked Potato

51 108g of Cooked Potato

52 154g of Cooked Spinach

53 154g of Cooked Spinach

54 133g of Curd

55 133g of Curd

Celery and its Health benefits

Celery is a herb that comes from the same family as parsley and fennel, the apiaceae

family and grows upto a height of 16 inches. It is a native of Europe and Asia and is widely

cultivated in temperate regions especially North America and Europe. Celery is rich in many

nutrients. Its leaves have a high content of Vitamin A, while the stems are rich in Vitamin B,

B2, B6 and C, potassium, folic acid, calcium, magnesium, iron, phosphorus, sodium and

plenty of essential amino acids. The high levels of sodium in celery are offset by the high

levels of potassium and it is safe even for salt sensitive individuals to consume celery. The

presence of potassium and sodium are greatly helpful because it can balance the body’s pH

levels, acts as natural electrolytes and also lowers cholesterol levels. While choosing celery

we must ensure that it looks crisp and snaps easily when pulled apart. It is also seen that

celery can be steamed without the worry of losing anti-oxidants.

Health Benefits

Anti-inflammatory and Anti-oxidant Effect

Celery is a source of conventional anti-oxidants like Vitamin C, manganese and beta-

carotene. Phytonutrients are also present mostly in the form of phenolic anti-oxidants. These

include: phenolic acids, flavones, flavanols, dihydrostilbenoids, phytosterols,

furanocoumarines. They reduce the risk of oxidative damage to blood vessel walls and body

fats, protects the digestive tract and liver following consumption of acrylamides. Acrylamide,

a cancer-causing and potentially neurotoxic chemical, is created when carbohydrate-rich

foods are cooked at high temperatures, whether baked, fried, roasted, grilled or toasted. An

interesting thing is that furanocoumarines are produced in celery in response to stress to

protect itself in its natural living conditions. Even after harvesting, the levels increase while

chopping but this increase can reduce the levels of other phytonutrients.

Digestive tract support

Celery is special because of the presence of non-starch polysaccharides like apuiman

unlike starchy polysaccharides which make the plant store simple sugars. These non-starch

polysaccharides are made from pectin which also gives it structure. Animal studies have

shown that they improve the integrity of the stomach lining, decrease rick of stomach ulcer

(gastric ulcer) and better controls of the levels of stomach secretions.

Cardiovascular support

Celery contains phthalides which are phenolic phytonutrients. They act as a smooth

muscle relaxant through their impact on the flow of calcium and potassium inside cells and

related nervous system activity involved with muscle relaxation. This in turn causes our

blood vessels to expand resulting in lowering of blood pressure. These phthalides act as a

diuretic lowering pressure inside our blood vessels. However all this has been concluded

based on the research done on celery seeds, celery oil or celery extract, it doesn’t show if the

whole food as such produces such effects.

Gout treatment

Celery is a diuretic promoting the excretion of urine. It helps to remove uric acid from

the body, an objective of all dietary and drug medication cures for gout. Celery cures gout

due to the presence of 3nB (3-n-Butylpthalide) which gives it its distinctive smell and taste.

Two well organised but small studies showed very interesting and positive conclusions about

the possibility that celery cures gout. A celery extract, standardized to contain 85% 3nB, was

tested on arthritis, osteoporosis and gout sufferers. The first group (15 people) were given

34mg of this celery extract twice daily; a second group, (70 people) tested at a later date,

received the larger amount of 75mg twice daily for three weeks. Both groups reported lower

pain levels and even complete relief from pain. Those receiving the higher dosage (the 2nd

study) fared better. Unwanted side effects were not found.

Dosage

There is no recommended dosage for celery. Researchers must conduct additional

human studies to confirm its effectiveness as a gout treatment. One or two capsules or tablets

three times per day or up to 1/2 tsp of celery seed extract three times daily can be consumed.

Counselling Techniques and Skills

A counselling session includes an introduction, information gathering session,

discussion and a conclusion.

The following techniques are very important while counselling:

Active listening - You must listen for meaning. The listener says very little but

conveys much interest. He only speaks to find out if a statement has been correctly

heard and understood.

Body language – The facial expressions, angle of our body, proximity of our self to

another, placement of arms and legs are very important.

Monitor tone of your voice – You must monitor the same way as monitoring your

body language. They may not remember what you said, but they will remember how

you made them feel.

Open questions – It is used to gather lots of information. This is asked to get a long

answer.

Closed question – It is used to gather specific information. It can be answered with

either a single word or short phrase.

Paraphrasing – It is used to restate what the speaker said. Different words are used

and the listener may be using this to draw attention to a particular concern or aspect,

sometimes it is used to clarify.

Summarizing – It focuses on the main points of a presentation/conversation in order

to highlight them. It gives the gist to see if you are accurate.

Note making – Listener needs to be discreet and not disturb the flow of thought,

speech or body language of the speaker.

Homework – When you identify a need or a concern you must make sure to address

it.

Nutrition Counselling

Nutrition counselling is an ongoing process in which a health professional, usually a

nutritionist works with an individual to assess his or her usual dietary intake and identify

areas where change is needed.

Purpose

It is to help a person to make and maintain dietary changes. Dietary changes may be

needed to promote healthier eating, to adopt a therapeutic diet or to avoid nutrient drug

interactions. Nutrition counselling is an integral part of treatment for persons with eating

disorders or chemical dependencies. Many drugs used to treat mental disorders can cause

weight gain or loss, so persons taking these medications may benefit from nutrition

counselling.

General Characteristics

It is a counselling which is a type of assessment analyzing various health needs in

regard to diet and exercise.

The counsellor helps set up achievable health goals and teaches various ways to

maintain these goals throughout lifetime.

It helps eating disorder patients such as anorexia, bulimia, binge eating.

The counsellor gives information, education materials, support, follow up to help the

individual maintain the needed dietary changes.

Nutritionists offer education in nutritional facts, eating habits, nutrients, allergies and

weight loss.

Counsellor works with individuals to develop dietary pattern that suits their lifestyle

as well as their needs

Benefits

There is an increase in energy, healthier lifestyle and food choices, better quality of

sleep, reduced symptoms of disease, less drastic range of emotions, happiness, possible

increase in longevity, strengthened immune system, lesser chances of disorders and disease

appearing and better ability to concentrate.

By seeing a nutritional counsellor instead of looking and testing out various products,

time is saved. Through nutrition counselling, basic health needs are met and specialized

information is given to fit each person’s everyday lifestyle.

Essential Principles

The essential principles include express empathy, avoid argumentation, go along with

resistance, support self-efficacy and develop discrepancy.

Steps of Counselling

Assessing dietary habits

A counsellor asks questions about a person’s typical food intake. Different methods

are usually used to assess food intake and record food and beverages consumed, the 24-hour

recall can be used; food frequency questionnaire can also sometimes provide accurate

findings. You need to analyze the food intake, find out how much food from each food group

is consumed in the week and this can be used to analyze actual energy and nutrient intake.

Identifying changes needed

Initial dietary assessment helps identifying behaviours that need to be changed. Some

people know what changes are required but find it difficult to apply. You need to educate the

benefits of the dietary choices. Both the counsellor and client work to identify where change

is required, prioritize and problem solve.

Setting Goals

Counsellor and client set goals together, goals to focus on changing behaviour to

achieve the necessary results.

Making dietary changes

While making dietary changes, individual’s situation, background and factors that

affect food decisions must be considered. An individual, in a gradual process, can start with

one or two easier diet changes while gradually adding on more.

Identifying barriers to change

Common barriers to overcome are inconvenience, social-gatherings, food preferences,

lack of knowledge or time, cost, etc.

Finding support

Having support and understanding of family and friends makes success more likely.

Maintaining changes

Maintenance is very important. Self-monitoring, realistic expectations and continued

follow-up can help a person maintain dietary changes.

Characteristics of the Counsellor

The counsellor must be encouraging and understanding. He must have good nutrition

knowledge and must be culturally competent. He should be flexible and help set up a proper

structure for the client.

Therefore, for any counselling it is important to be patient and understand the

individual’s difficulties and to help him to the best of his abilities.

Figure 1: Steps of Counselling

Dairy Protein and Weight Loss

There is no concrete theory available to explain the connection between dairy protein

and weight loss. All relations are based only on studies conducted by different organisations.

A study funded by dairy farmers and published in the September issue of The Journal

of Nutrition compared 3 groups of overweight, premenopausal women. They put them on

different diets – low, medium and high amounts of dairy coupled with high or low amounts

of proteins and carbohydrates. The women were also put on an exercise regimen – aerobic

exercise, five days a week and weightlifting, two days a week for 4 months.

The results showed that the groups experienced identical weight loss. The researchers

at McMasters University in Canada found that the group that consumed a high protein, high

dairy diet experienced greater “whole body” weight loss, particularly in the hard to lose area

for women: the abs.

100% of the weight loss was fat. They gained most muscle mass of the three groups,

adding a pound and a half to their bodies, compared to the low protein, low dairy group. They

lost the same weight in muscle mass.

Adding muscle is one of the major changes in the body composition. Preservation or

gain of muscle is very important for maintaining metabolic rate and preventing weight regain

which can be a major problem for many seeking to lose weight. The same group lost twice as

much belly fat than the low protein – low dairy group.

Protein starts winnowing the waistline. High protein foods require more work to

digest, metabolize and use which means more we burn more calories processing them. Also

they take longer to leave the stomach making us feel full sooner for a longer amount of time.

Also women consuming higher amounts of dairy foods had greater increased markers

in bone formation, greater reduction markers of bone degradation, greater increase in levels

of circulating vitamin D and greater decrease in the levels of circulating parathyroid hormone

(associated with bone degradation when present in greater concentrations).

Difference between Brown Rice and Red Rice

Brown Rice

Brown rice is partially hulled where they keep the bran or germ that covers the kernel.

Chewier than white rice, it has a nutty flavour and is loaded with nutrients coming from the

bran. Since the germ is left intact, the fats can spoil making brown rice grow quickly stale

compared to white rice. It is expensive, not easily

available, spoils faster and is challenging to transport.

A cup of brown rice provides 14% of the daily

value needed for fibre. Fibre has numerous health

benefits including the ability to reduce high

cholesterol, keep blood sugar levels under control,

help prevent colon cancer and reduce the occurrence

of constipation. A cup gives 88% of recommended

daily intake of manganese and also considerable

amounts of selenium, magnesium, iron, proteins and a number of B vitamins. The cooking

time for brown rice is approximately 30-40 minutes.

100 grams of uncooked brown rice gives:

Amount Protein Carbohydrates Fat Fibre

360 Cal 6.61 grams 79.34 grams 0.58 grams 3.94 grams

Table 1: Nutritive Value of 100 grams of Uncooked Brown Rice

Red Rice

Red rice is partially hulled or unhulled rice

having red husks. It is similar to brown rice in

terms of milling process, has a nutty taste and

provides high nutrition. Red rice is also called as

“red yeast rice” offered by Japan and China. Red

yeast rice is eaten as regular rice and used as a

medical ingredient as part of dietary treatment for

Figure 2: Brown Rice

Figure 3: Red Rice

a variety of health conditions such as indigestion, harmful cholesterol and blood circulation

concerns. Red rice is also known as a wild rice variety sometimes regarded as a weed because

it produces very few grains and can cross breed with regular rice, resulting in low quality rice

crops.

Anthocyanins are pigments that give the red rice its colour. Anthocyanins are anti-

oxidants helping in lowering the risk of developing several chronic health conditions. Red

rice is rich in fibre, iron, zinc, vitamin B and calcium. The cooking time for red rice is

approximately 45-60 minutes.

100 grams of uncooked red rice gives:

Amount Protein Carbohydrates Fat Fibre

343 Cal 7 grams 72.6 grams 2.7 grams 2.5 grams

Table 2: Nutritive Value of 100 grams of Uncooked Red Rice

Different Types of Diet for Weight Loss

The Cookie Diet

While following the cookie diet there

are no decisions required on what to eat

except which flavour cookie to eat and what

to have for dinner. These cookies contain

select amino acids thought to suppress

hunger and the fibre and other ingredients

that digest slowly help to keep you feeling

full. Eating 4-6 of those cookies a day will

give you somewhere around 500 calories.

Dinners are simple consisting of a

lean protein and veggies or a light frozen

dinner and a salad. The calories consumed

range from a low of 300 to a high of about

1,000 calories each, meaning the diet has a

grand total of 800-1500 calories.

Medical supervision is necessary for

low-calorie diet below 1500 per day as they

are deficient in nutrients. A multivitamin is prescribed to maintain nutrition.

You are most likely to lose weight on an 800-calorie a day plan but the cookie diet

lacks a transitional plan to help dieters get back to eating more normally and to maintain the

lost weight.

Raw Food Diet

Plant foods in their most natural state – uncooked and unprocessed are the most

wholesome for the body. It is a lifestyle choice and not a weight loss plan. It is typically made

up of 75% fruits and vegetables. The staples of raw-food diet are: seaweed, sprouts, sprouted

seeds, whole grains, beans, dried fruits, nuts. Alcohols, refined sugars and caffeine are taboo.

Figure 4: The Cookie Diet

Most people following this diet are vegan with no consumption of animal products, so

consume raw eggs and cheese made from raw or unpasteurized milk.

The dieters have low cholesterol and

triglyceride levels. Vitamin B12 deficiency is

very common since B12 is mainly found only in

animal products, which is critical to nerve and

red blood cell development. Deficiencies also

lead to anaemia and neurological impairment

but there are healthy levels of vitamin A and

dietary carotenoids. There is an increased risk

of low bone mass in lumbar spine and hip.

Important points to remember while following the diet are:

Eat almost twice the iron content as non-vegetarians. Good sources of iron are tofu,

legumes, almonds and cashews.

Eat atleast 8 servings a day of calcium rich foods like cabbage, soybeans and figs.

Fortified breakfast cereals, nutritional yeast and fortified soy milk for vitamin B12

content. B12 supplements can also be used.

Flaxseed, walnuts and oils of canola, flaxseed, walnut and soybean are rich in omega-

3-fatty acids.

The Baby Food Diet

The basic plan is to eat 14 jars of baby food throughout the day, with an option to

have a healthy adult meal dinner. Another option is to have three healthy adult meals per day,

swapping higher calorie snacks for baby food. Bland, mushy baby food served in portion

controlled jars will prevent overeating and keep you satisfied with smaller portions of food. If

you stick to the plan, you should get fewer calories and trigger weight loss.

Figure 5: Raw Food Diet

Flat-Belly Diet

The basic plan is a 1,600 calorie Mediterranean style

diet with an emphasis on wholesome, unrefined foods

including fruits, vegetables, whole grains, nuts, beans, seeds,

lean protein and very little red meat(once a month).

Addition of MUFA, monounsaturated fatty acids at

every meal found in olives, avocados, nuts, seeds, dark

chocolate, soybean, flax, olives and sunflower oils is part of

the diet. Generally, a 400 calorie meal is spaced every 4 hours

with each meal including a MUFA.

Eat Right for Your Blood Type Diet

Mr. D’Adamo believed that the blood types affect the

digestive system and that some foods might be good but for people

of one type it might be “dangerous”. This type of diet may suit

enthusiastic people because it doesn’t involve tracking calories or

fat grams while others may find it difficult to stay within the diet’s

confines, this challenge is made greater if more than one person in

a household follows the diet and has a different blood type.

For people with “O” blood groups their digestive tract

retains the memory of ancient times, metabolism will benefit from

lean meats, poultry and fish. They must restrict grains, breads,

legumes and enjoy vigorous exercise.

The blood group “A” flourishes on vegetarian diets containing soy proteins, grains,

organic vegetables and encourages gentle exercise.

“B” blood groups have tolerant digestive systems and enjoy low-fat dairy, meat and

produce while avoiding wheat, corn and lentils. They must also exercise moderately.

The “AB” blood type have a sensitive digestive tract and should avoid chicken, beef,

pork and enjoy seafood, tofu dairy and meat produce. Calming exercises is also required.

Figure 6: Flat-Belly Diet

Figure 7: Eat Right for

Your Blood Type Diet

The right diet for each blood type is devised on the basis of lectins, a food protein

with each blood type digesting them differently. When you eat foods containing lectins

incompatible with your blood group you experience inflammation, bloating, a slower

metabolism, and even diseases such as cancer. However there is no science supporting this

theory.

Foods That Help In Muscle Recovery

Pineapple

It contains an enzyme called Bromelain, which helps digest

protein, reduce inflammation, and ease joint pain. Bromelain also aids in

wound healing and muscle soreness.

Chocolate Milk

Chocolate milk contains the same carbohydrates and proteins

as Gatorade. The caffeine in chocolate also widens and relaxes your

blood vessels so that your blood can distribute oxygen more

effectively through your muscles.

Mixed Nuts

Nuts are a good source of Omega-3 fatty acid, protein, zinc,

potassium, magnesium, and other vitamins/minerals. A handful of

walnuts, brazil nuts, almonds, pumpkin, and sunflower seeds is a

very good snack after workout. They should not be overly salted

and must be eaten in moderation.

Ginger

Ginger has long been known to reduce swelling and

inflammation. It contains gingerols, which is a very potent anti-

inflammatory substance.

Figure 8: Pineapple

Figure 9: Chocolate Milk

Figure 10: Mixed Nuts

Figure 11: Ginger

Berries (especially blueberries)

These berries are packed with antioxidants that protect your

cells. The antioxidants will neutralize free radicals, which can cause

inflammation, premature aging, and increase your chances of heart

disease/cancer.

Banana

Post workout cramps and soreness often comes from a lack

of potassium. Banana is an easy source to provide your body with

the lost potassium.

Cherries

Cherries are high in antioxidants and anti-inflammatory

goodness. Cherries may not only help control inflammation but can

help reduce delayed-onset muscle soreness and expedite recovery

following exercise.

Whole Eggs

Cheap & rich source of protein: 7g/egg. The yolk

contains most nutrients: half the protein, vitamins A/D/E

which helps in muscle recovery.

Figure 12: Blueberries

Figure 13: Banana

Figure 14: Cherries

Figure 15: Whole Eggs

Flax Seeds

Ground flax seeds are high in fibre, protein and a source

of lignans. These are antioxidants that are good for your overall

health (including bone and breast health, digestion, assist in

healing crohns and colitis, beneficial for heart disease, reduce

inflammation, help with menstrual cramps, eczema, etc.).

Pomegranates

Pomegranates contain powerful antioxidants that

prevent muscle soreness after exercise, and promote

recovery. The fruit contains high levels of polyphenols that

prevent free radical damage and inflammation.

Figure 16: Flax Seeds

Figure 17: Pomegranates

Glycemic Index

The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to

the extent to which they raise blood sugar levels after eating. Foods with a high GI are those

which are rapidly digested and absorbed and result in marked fluctuations in blood sugar

levels. Low GI foods by virtue of their slow digestion and absorption produce gradual rises in

blood sugar and insulin levels and have proven benefits for health. Low GI diets have shown

to improve both glucose and lipid levels in people with diabetes (type 1 & 2). They have

benefits for weight control because the help control appetite and delay hunger. Low GI diets

also reduce insulin levels and insulin resistance.

Figure 18: Glycemic Index

Figure 19: Glycemic Index Chart

Guidelines while planning a diet chart

Guidelines while planning a diet chart include:

The client should be nutritionally assessed in terms of height, weight and Body Mass

Index.

Required calories must be calculated.

Protein, carbohydrates and fats must be given in necessary amounts. 0.81g per kg

body weight of protein must be administered. It should not exceed 1.8-2g per kg body

weight. A minimum of 40% of carbohydrates is necessary; it must not exceed 60%.

25% fat can be given but if it is for weight loss then don’t exceed 20%.

Medical conditions must always be kept in mind while planning a diet chart. For

example, if the individual is diabetic then there must be an equal split up of

carbohydrates and calories throughout the day.

Timings for meals must agree with the 24 hour recall of the client.

Must be aware of the client’s food preferences, allergies.

Any symptoms like back pains, fatigue, soreness must be taken into consideration.

According to the condition say pregnancy, weight loss, weight gain or sports, the

necessary nutrient and calorie requirements must be fulfilled.

Blood chemistry irregularities must be taken care of.

Recommend exercise activities if the client isn’t exercising.

Pre-workout, during workout and post workout nutrition must be planned according to

the activity involved. Pre-workout nutrition should mostly consist of energy giving

carbohydrates; during the workout liquid food intake is easier, post-workout, protein

rich foods like boiled egg must be given. Water intake must also be noted.

Realistic goals must be set up and fulfilled through the diet and exercise planned.

According to the cultural palate of the individual, foods must be planned. Availability

of foods at that particular time must also be considered.

Diet must be easy to follow and the client should not find any difficulties in

understanding.

Portion size must be clearly explained to the individual.

Calorie intake must be different on exercise and regular days.

Food combinations must be similar for a particular meal on all days so that client

understands what to consume.

Proper supplement strategy must be planned if necessary.

Health Benefits of Breastfeeding for Mother and Child

According to WHO, breastfeeding is the

normal way of providing young infants with the

nutrients they need for healthy growth and

development. A child must be exclusively breastfed

up to 6 months of age for optimal growth,

development and health, while further being

breastfed along with appropriate complementary

foods up to two years of age or beyond. Exclusive

breastfeeding is nothing but giving only breast milk,

not even water along with oral rehydration salts,

drops or syrups( vitamins, minerals and medicines) if necessary.

Why Breast milk?

Breast milk is the ideal food for infants. All nutrients needed for healthy development

are found in breast milk. It contains many components which help protect your baby against

infection and disease. It has the perfect combination of proteins, fats, vitamins and

carbohydrates. The proteins available are easily digested by the baby than in formula or

cow’s milk, calcium and iron are easily absorbed and it contains leukocytes, which are living

cells which help fight infection. Antibodies, enzymes and hormones present in breast milk

make it more special because these cannot be added to formula. It is ideal because it is readily

available and affordable ensuring that infants get adequate sustenance.

Health Benefits of Breastfeeding for Child

Colostrum, the thick, yellow, first milk produced during pregnancy and after birth is

also called liquid gold as it is rich in nutrients and anti-bodies. Although the baby gets

only a small amount of colostrum at each feeding, it matches the amount the tiny

stomach can hold.

As the baby grows, breast milk changes from colostrum to mature milk. From the

third to fifth day, this mature breast milk has just the right amount of fat, sugar, water

Figure 20: Breastfeeding

and protein to help the baby continue to grow. This milk is thinner than colostrum and

provides all of the nutrients and antibodies the baby needs.

Breast milk is easier to digest by most babies especially premature ones than formula.

In the formula, the protein is derived from cow’s milk and it takes time for the baby’s

stomach to adjust to digest them.

Breast milk also helps the baby to fight diseases. The cells, hormones, antibodies in

breast milk protect the baby from illness. Protection given by breast milk is unique as

formula can’t match the chemical composition of human breast milk. It is seen that

among formula fed infants ear infections and diarrhoea are common. Also the baby is

at a risk of contracting necrotizing enterocolitis(a disease that affects the

gastrointestinal tract in preterm infants), asthma, lower respiratory infections, obesity,

type 2 diabetes, type 1 diabetes, childhood leukaemia, atopic dermatitis(a type of skin

rash in babies) and mainly it lowers the risk of SIDS(sudden infant death syndrome).

Breast milk aids in the development of the infant’s own immune system. This is

because it contains lymphocytes and macrophages that produce antibodies and other

immune factors. It provides lactobacillus bifidus, the “friendly” bacterium that helps

prevent the growth of dangerous bacteria.In addition to providing protection against

pathogenic bacteria; breastmilk contains elements that guard against viruses, fungi

and parasites.

Breastfeeding prevents diarrhoea; it is the leading cause of death among infants in

developing countries. Infants under 2 months of age who are not breastfed are 25

times as likely to die of diarrhoea than infants exclusively breastfed. During

diarrhoea, continuous breast feeding reduces dehydration, severity, duration and

negative nutritional consequences of diarrhoea.

Malnutrition among infants up to six months of age can be virtually eradicated by the

practice of exclusive breastfeeding. For young children beyond 6 months, breast milk

serves as the nutritional foundation to promote continued healthful growth.

Breast milk has fatty acids which are important for baby’s main development.

Exclusive breastfeeding in the first few months will improve baby’s cognitive

development. Premature infants who are fed breast milk show higher developmental

scores as toddlers and high IQs as children than those not fed breast milk. In theory,

breastfeeding the baby could make her more intelligent.

Insulin in breast milk is far less than in formula milk. It helps create fat so breast milk

might be easier for the baby to put on weight.

Breastfed babies are more efficient at regulating their feeding leading to healthier

eating pattern as they grow.

Health Benefits of Breastfeeding for Mothers

Breastfeeding helps birth spacing. Exclusive breastfeeding delays the return of the

mother’s menstrual period, which can help extend the time between pregnancies. In

developing countries, exclusive breastfeeding reduces total potential fertility as much

as all other modern contraceptive methods combined.

Due to the release of the hormone oxytocin while breast feeding, the uterus shrinks to

pre pregnancy size and also reduces blood loss after a birth to prevent haemorrhaging.

It reduces later on risk of pre-menopausal breast cancer, ovarian cancer and bone

fractures from osteoporosis.

Breastfeeding burns calories which makes it easier to lose the pregnancy weight.

Research also shows that it reduces the risk of developing type 2 diabetes, rheumatoid

arthritis and cardiovascular disease, including high blood pressure and high

cholesterol.

Additional Benefits

Mothers need not be worried. Breast milk provides total security for infants for the

first six months. It maximises food resources because it is naturally renewing and

other food resources are also fed to others. A mother’s supply of milk adjusts to

demand; only malnourished mothers have a reduced capacity.

Breastfeeding provides physiological and psychological benefits for both mother and

child. It creates emotional bonds, has been known to reduce rates of infant

abandonment.

Breastfeeding is cost effective. Households save money; reduced need for bottles and

formulas and it also shortens mother stay at the hospital.

It is environment friendly. There is no wastage of scarce resources nor does it create

pollution, it is a renewable resource that requires no packaging, shipping or disposal.

Breastfeeding helps mothers to take regular breaks from their routine to sit or lie

down naturally.

It is easier for mothers as there is nothing to wash, sterilize or prepare.

There is no problem about cost, temperature or level of hygiene of breast milk. It is

the only food available at the right place, right time, right quantity and at right

temperature.

Soiled nappies don’t smell as bad as those of formula feed.

Finally, breastfeeding saves lives. Every year 9 million infants die but breastfeeding

saves an estimated 6 million additional deaths from infectious diseases alone.

Mothers face many difficulties while breastfeeding

which include, breast discomfort and pain, sore nipples, a

blocked milk duct, mastitis and breast abscess. It is a time

when they have to be provided with proper information,

support from family, health care systems and society at

large. With the right guidance, this period for mothers all

over the world can be a happy process but caution is

advised when the transition phase occurs from exclusive

breastfeeding to full use of family foods. It is the time when

many infants become malnourished, contributing significantly to the high prevalence of

malnutrition in children under 5 years of age. It is essential that infants receive appropriate

adequate and safe complementary foods to ensure the right transition from the breastfeeding

period to the full use of family foods.

Figure 21: Breastfeeding

List of Low-Fat Sauces

Table 3: List of Low-Fat Sauces

S.no. Product (100 g) Energy (Kcal) Carbohydrate (grams) Protein (grams) Fat (grams)

1 Sil Mayonnaise (100 % Vegetarian) 374 12.6 1.4 35.4

2 Sil Mayonnaise (Cheesy jalapeno twist) 384 21.1 0.5 33.1

3 Sil Non-Veg Mayonnaise 595 12 1.8 60

4 Del Monte Eggless Mayonnaise 531 9.7 0.7 54.4

5 Fun Foods Imli Sauce 264.8 63.5 2.5 0.1

6 Fun Foods Mango Sauce 306.7 75.1 1.4 0.1

7 Salsalito Taco Sauce 35.34 9.32 1.5 0.31

8 Fun Foods Schezwan Sauce 177.9 25.2 3.2 7.1

9 Fun Foods Manchurian Sauce 187.2 11.8 5.2 13.2

10 Ching's Secret Schezwan Stir-Fry Sauce 102 22 0.8 1.2

11 Remia Barbecue Sauce 100 22 0.9 0

Multiple Pregnancies

Multiple pregnancies occur when two or more ova are fertilised to form dizygotic

(non-identical) twins or a single fertilised egg divides to form monozygotic (identical) twins.

What causes multiple pregnancies?

There are many factors related to having a multiple pregnancy. Naturally occurring

factors include the following:

Heredity - A family history of multiple pregnancy increases the chances of having

twins.

Older age - Women over 30 have a greater chance of multiple conceptions. Many

women today are delaying childbearing until later in life, and may have twins as a

result.

High parity - Having one or more previous pregnancies, especially a multiple

pregnancy, increases the chances of having multiples.

Race - African-American women are more likely to have twins than any other race.

Asian and Native Americans have the lowest twinning rates. Caucasian women,

especially those over age 35, have the highest rate of higher-order multiple births

(triplets or more).

Other factors that have greatly increased the multiple birth rates in recent years include

reproductive technologies, including the following:

Ovulation stimulating medications such as clomiphene citrate and follicle stimulating

hormone (FSH) help produce many eggs, which, if fertilized, can result in multiple

babies.

Assisted reproductive technologies such as in vitro fertilization (IVF) and other

techniques help couples conceive. These technologies often use ovulation stimulating

medications to produce multiple eggs which are then fertilized and returned to the

uterus to develop.

How do multiple pregnancies occur?

Multiple pregnancies usually occur when more than one egg is fertilized and implants

in the uterus. This is called fraternal twinning and can produce boys, girls, or a combination

of both. Fraternal multiples are simply siblings conceived at the same time. However, just as

siblings often look alike, fraternal multiples may look very similar. Fraternal multiples each

have a separate placenta and amniotic sac.

Sometimes, one egg is fertilized and then divides into two or more embryos. This is

called identical twinning and produces all boys, or all girls. Identical multiples are genetically

identical, and usually look so much alike that even parents have a hard time telling them

apart. However, these children have different personalities and are distinct individuals.

Identical multiples may have individual placentas and amniotic sacs, but most share a

placenta with separate sacs. Rarely, identical twins share one placenta and a single amniotic

sac.

Why are multiple pregnancies a concern?

Being pregnant with more than one baby is exciting and is often a happy event for

many couples. However, multiple pregnancies have increased risks for complications. The

most common complications include the following:

Preterm labor and birth - About half of twins and nearly all higher-order multiples are

premature (born before 37 weeks). The higher the number of foetuses in the

pregnancy, the greater the risk for early birth. Premature babies are born before their

bodies and organ systems have completely matured. These babies are often small,

with low birth weights (less than 2,500 grams or 5.5 pounds), and they may need help

breathing, eating, fighting infection, and staying warm. Very premature babies, those

born before 28 weeks, are especially vulnerable. Many of their organs may not be

ready for life outside the mother's uterus and may be too immature to function well.

Many multiple birth babies will need care in a neonatal intensive care unit (NICU).

Pregnancy-induced hypertension - Women with multiple foetuses are more than three

times as likely to develop high blood pressure of pregnancy. This condition often

develops earlier and is more severe than pregnancy with one baby. It can also increase

the chance of placental abruption (early detachment of the placenta).

Anaemia - Anaemia is more than twice as common in multiple pregnancies as in a

single birth.

Birth defects - Multiple birth babies have about twice the risk of congenital (present at

birth) abnormalities including neural tube defects (such as spina bifida),

gastrointestinal, and heart abnormalities.

Miscarriage - A phenomenon called the vanishing twin syndrome in which more than

one foetus is diagnosed, but vanishes (or is miscarried), usually in the first trimester,

is more likely in multiple pregnancies. This may or may not be accompanied by

bleeding. The risk of pregnancy loss is increased in later trimesters as well.

Twin-to-twin transfusion syndrome - Twin-to-twin syndrome is a condition of the

placenta that develops only with identical twins that share a placenta. Blood vessels

connect within the placenta and divert blood from one foetus to the other. It occurs in

about 15 percent of twins with a shared placenta.

Abnormal amounts of amniotic fluid - Amniotic fluid abnormalities are more

common in multiple pregnancies, especially for twins that share a placenta.

Caesarean delivery - Abnormal foetal positions increase the chances of caesarean

birth.

Postpartum haemorrhage - The large placental area and over-distended uterus place a

mother at risk for bleeding after delivery in many multiple pregnancies.

Metabolic and Nutritional Considerations

There is an increased need for maternal nutrition in multiple pregnancies. An

expectant mother needs to gain more weight in a multiple pregnancy, especially if she begins

the pregnancy underweight. With multiples, weight gain of approximately 37-54 lb. is

recommended for normal-weight women. The pattern of weight gain is important too.

Healthy birth weights are most likely achieved when the mother gains nearly one pound per

week in the first 20 weeks. The increase in foetal growth with appropriate nutrition and

weight gain may greatly improve pregnancy outcome at a minimum of cost.

Nutrition and Pregnancy

During pregnancy, there are many physiological changes that take place. The major

changes involve the growth of the placenta, increase in the hormones namely progesterone,

gonadotropins and oestrogen, increase in intracellular and extracellular fluids, gastrointestinal

changes, cardiovascular and renal changes and weight gain. To ensure the proper growth of

the foetus and to ensure normal nutrition of the mother many changes have to be employed

which differs from the normal nutrition of an adult woman.

Nutritional Considerations

Energy

According to the Recommended Dietary Allowances for Indians, there should be an

increase of 300 - 350 Kcal depending on the activity and body weight of the woman.

Protein

There should be an increase of 30 g of protein to ensure the proper growth and

maintenance of tissues.

Minerals

The demands of the foetus and other developing tissues necessitate increase in

minerals in the diet during the second and third trimester. Iron should be administered at

about 30-40 mg/day while calcium should be given 800-1200 mg/day. Zinc should be

maintained at about 12 mg/day.

Vitamins

The thiamine, riboflavin and niacin allowances are slightly increased to correspond to

the increase in calories. To avoid folate deficiency which can lead to neural tube defects,

adequate quantities of 500-800 micrograms per day must be administered.

Nutrition Guidelines for Basketball Players

Basketball players also need to follow guidelines just like every other player. The

important aspect is to promote anabolism and reduce catabolic actions. Anabolic actions are

those which help in building cells and catabolic actions are those which promote breaking

down of cells. By promoting anabolism we enhance the production of muscle and as a result

even the fat percentage reduces.

Preworkout nutrition

The goal of the preworkout nutrition is to provide peak strength to begin work out,

provide a steady stream of energy to muscles and mind throughout the workout. The best

preworkout snack is a food that raises your blood sugar levels slowly thereby giving a steady

supply of energy over several hours.

The following foods can be consumed atleast 45 minutes before workout, so that the

food has time to settle. If eaten just before working out, the body will not have time to digest

the food causing it to lie in the stomach making you feel bloated or sick.

List of slow digesting preworkout foods:

Apples

Oranges

Grapes

Few slices of whole grain bread

Oats

Yogurt

Nuts

If there is no time to consume these foods, these other foods can be eaten 20-30 minutes

before workout as they give short bursts of energy.

Bananas

Raisins

Dates

Energy bars

Foods to be avoided before exercise include meats, doughnuts, fries, potato chips and

candy bars.

During workout

The foods to be consumed during workout must be easy to swallow with limited

chewing with liquid foods being the most preferred. Water, coconut water, sports drinks,

liquid meal supplements, sports bars and bananas can be consumed during workout.

Post workout nutrition

It is said that one hour after the completion of a workout is a golden period. This is

because it is a time when your muscles are starving for nutrition and the appropriate foods

can prevent the breakdown of muscles for energy. The most important nutrient to be

consumed during this period is amino acids and carbohydrates. During the workout amino

acids are lost which when we provided through food can help in building the muscles as they

are the building blocks.

The meal consumed should be easily digestible and rapidly induce muscle building.

Boiled egg whites, yogurt, buttermilk, pineapples are commonly found foods which provide

easily absorbed amino acids.

Fat rich foods must be completely avoided post workout because they slow down the

digestion and absorption process.

General guidelines:

Reduce refined sugars (cookies, candy, etc.) intake, saturated fat (butter, fried foods,

etc.) and eat plenty of fruits, vegetables and whole grains.

A balanced diet consists of approximately 55-60% carbohydrates, 15-20% fat and 15-

20% protein.

You must be well hydrated. Drink water the whole day without waiting for thirst to

kick in.

Eat 5-7 “smaller” meals throughout the day.

Quality food choices:

Protein: Fish, chicken, tuna, low-fat dairy products.

Carbohydrates: Oatmeal, brown rice, whole wheat pasta, sweet potatoes, beans, fruits,

veggies.

Fat: Fish, nuts

Lastly, plan your meals every day.

Probiotics and Gut Health

Definition

Food and Agriculture organization of the UN defines Probiotics as “live

microorganisms, which, when administered in adequate amounts, confers, a health benefit on

the host”.

Introduction

Probiotics or friendly or good bacteria are live microorganisms that can be used as

complementary and alternative medicine to treat illnesses such as vaginal infections,

tooth decay, H. pylori infection, irritable bowel syndrome, infectious diarrhoea and

inflammatory bowel diseases like ulcerative colitis and crohn’s disease.

Probiotics seem new but exist in nature. During delivery through the birth canal, a

new born picks up good bacteria from the mother unlike a caesarean section where the

kids have allergies, less than optimal immune systems and lower levels of gut micro

flora.

It plays an important role in the digestive tract to maintain the healthy balance

between good bacteria and bad bacteria. The imbalance is mainly caused due to the

lifestyle followed. Poor food choices, emotional stress, lack of sleep, antibiotic

overuse, other drugs and environmental influences shift the balance towards the bad

bacteria.

When the digestive tract is healthy, it filters out and eliminates things that can damage

it which include harmful bacteria, toxins, chemicals and other waste products. It also

absorbs the nutrients and delivers them to the cells required.

Gut Area

The human gastrointestinal tract is commonly called as the “gut”.

The gut has its own enteric nervous system consisting of an extensive network of

neurons lining the walls and is also nicknamed as “second brain”.

It plays a key role in curing certain diseases, communicates with the brain in our skull

and manages every process of digestion in all organs of the gastrointestinal tract,

including oesophagus, stomach, small intestine and colon.

The gastrointestinal tract consists of

intestinal micro flora which contains

over 400 bacteria species. Small

amounts are found in the stomach and

small intestine with majority found in

the colon.

The intestinal micro flora aids in

digestion, synthesizes vitamins and

nutrients, metabolises some

medications, supports the

development and functioning of the

gut and enhances the immune system.

There are also bad bacteria present in

the intestine and the balance between

these good bacteria and bad bacteria is necessary for optimal health. This healthy

balance should usually be 85% good bacteria and 15% bad bacteria. Only when there

Figure 22: The Gut

Figure 23: The Different Non Pathological Microorganisms in the Human

System

is an imbalance between these bacteria do digestive disorders occur which usually

happens after an intake of antibiotics or an infection.

Different Types of Probiotics

Probiotics contain bacteria and/or yeasts that assist in restoring the balance in our

body. There are several kinds of probiotics with various jobs to do in the gut. Probiotics can

be identified depending on their genus, species and strain.

Lactobacillus

There are over 50 species of lactobacillus found in the digestive, urinary and genital

systems. They are found in foods that are fermented like yogurt and dietary

supplements. Studies show that they are linked to treating/preventing infections,

irritable bowel syndrome, antibiotic related diarrhoea, traveller’s diarrhoea, treating

lactose intolerance, skin disorders (fever blisters, eczema, and acne) and prevention of

respiratory infections. Some of the lactobacilli found in foods and supplements are

Lactobacillus acidophilus, L. acidophilus DDS-1, L. bulgaricus, L. rhamnosus GG, L.

plantarium, L. reuteri, L. salivarius, L. casei, L. johnsonii and L. gasseri.

Bifidobacteria

There are approximately 30 species of Bifidobacteria which make up 90% of healthy

bacteria. They occur within days of birth in the intestinal tract especially in breastfed

infants. They help with irritable bowel syndrome, dental cavities, improved blood

lipids and glucose tolerance.

Saccharomyces boulardi

S. boulardi is found only in yeast probiotic. It is effective in preventing and treating

diarrhoea associated with the use of antibiotics and traveller’s diarrhoea. It prevents

the reoccurrence of Clostridium difficile, used to treat acne and to reduce the side

effects of treatment for H. pylori.

Streptococcus thermophiles

They produce large quantities of the enzyme lactase, making it effective in the

prevention of lactose intolerance. This bacterium is used in the production of yogurt.

Health Benefits of Probiotics

Lactose Malabsorption

As people age there is a decline in the level of lactase (β-galactosidase) in the

intestinal brush border mucosa. This decline causes lactose to be incompletely

absorbed, resulting in flatus, bloating, abdominal cramps, moderate – to – severe

(watery) diarrhoea and several limitations of consumption of dairy.

During the fermentative process of yogurt lactose is produced which exerts an

influence in the intestinal tract. L. bulgaricas, S. salivarius, subspecies thermophiles

are used in the production of yogurt. This yogurt reduces levels of hydrogen in the

breath compared to the ones fed with milk. The level of hydrogen in the breath

indicated the extent to which lactose metabolism occurs in the large bowel.

“Kolars et al. observed that the ingestion of 18 g of lactose in yogurt caused the

production of 67% less hydrogen in the breath compared with that produced by a

similar dose of lactose delivered in milk. Analysis of aspirates obtained from the

duodenum 1 h after the consumption of yogurt showed significant levels of lactase.”

Acute Diarrhoea

Many studies have shown that probiotics are effective in treating diarrhoea. “The

European Society for Paediatric Gastroenterology, Hepatology, and Nutrition

conducted the most extensive trial using Lactobacillus GG for the treatment of

moderate-to-severe diarrhoea in children. The study included 287 children aged 1–36

months from 10 countries. The patients were randomized to be given either placebo or

Lactobacillus GG along with the standard treatment, oral rehydration solution.

Patients who received Lactobacillus GG had decreased severity and shorter duration

of illness and a shorter hospital stay and were found to have a decreased likelihood of

persistent diarrheal illness.”

“A study of 26 children in Thailand with watery diarrhoea showed a significantly

shorter duration of symptoms for those who received treatment with Lactobacillus

GG.”

“In a clinical trial involving 130 children, S. boulardi was found to be effective for the

treatment of acute diarrhoea in children, and, in another study of 92 adults, a similar

finding was reported.”

Antibiotic Associated Diarrhoea

AAD is often seen in patients receiving antibiotic therapy which results in the

suppression of the normal host gastrointestinal microflora, thus facilitating the

overgrowth of enteropathogens, which can cause diarrhoea and colonic inflammation

(colitis).

There are many studies which show that the clinical use of antibiotics has reduced the

frequently observed intestinal adverse effects and diarrhoea.

“In a study of 119 children who received antibiotics for respiratory infections, during

the first 2 weeks after antibiotic treatment began, the group receiving Lactobacillus

GG had an ∼70% reduction in diarrheal symptoms, compared with the group

receiving placebo.”

“In 2 studies involving 60 and 120 adult patients who received antibiotic treatment to

eliminate Helicobacter pylori, a significantly lower number of patients experienced

nausea and diarrhoea when they simultaneously received Lactobacillus GG versus

placebo.”

Traveller’s Diarrhoea

People travelling to warmer climates and less developed countries experience a high

incidence of diarrhoea and probiotics help to reduce this rate.

“A published study that tracked Finnish travellers to Turkey found that, at 1 of 2

resorts, oral ingestion of Lactobacillus GG conferred a significant protection rate, of

39.5% and 27.9%, in weeks 1 and 2 of the study, respectively. In the other resort area,

no protection from consumption of Lactobacillus GG was noted. A possible

explanation for the discrepancy between the 2 resort sites is the availability of

adequate refrigeration facilities, which is particularly relevant for probiotic

preparations in warm climate situations.”

“Also studied were 245 travellers from New York who went to various developing

countries for periods of 1–3 weeks. The travellers were provided Lactobacillus GG or

a placebo, and Lactobacillus GG afforded a protection rate of 47%.”

Prevention and Treatment of Allergic Reactions

Most extensive studies of the modification of allergic reactions have been reported for

atopic eczema with Lactobacillus GG as the probiotic. There has also been a study

reported that the use of Bifidobacterium animals Bb12 to reduce the severity of atopic

dermatitis.

“In one study, 159 pregnant women with a family history of atopic disease were given

either Lactobacillus GG capsules or a placebo for 2–4 weeks before their expected

delivery date. Mothers who chose to breast-feed their new-borns continued to receive

Lactobacillus GG or placebo for 6 months, and women who did not breast-feed gave

the Lactobacillus GG or placebo to their infants. There was a 50% reduction in the

frequency of atopic eczema in the first 2 years of the children's lives for the group

given Lactobacillus GG. The breast milk of the mothers in the Lactobacillus GG

group had higher levels of transforming growth factor.”

“In a follow-up study, the group that received Lactobacillus GG still had a

significantly lower percentage of atopic eczema 4 years after birth, compared to the

placebo group. In another study, 27 infants with atopic eczema were randomized into

3 groups, given Lactobacillus GG, Bifidobacterium lactisBb12, or placebo. After 2

months, the SCORAD score, reflecting the extent and severity of atopic eczema,

indicated a significant improvement in the skin condition of patients given probiotic-

supplemented formulas.”

Treatment of Relapsing Gastroenteritis Induced by C. difficile toxin

The disturbance of intestinal flora can result in C. difficile growth and toxin

production in the intestinal tract. There have been several studies that showed that

treatment with Lactobacillus GG prevents relapse of gastroenteritis after use of

antibiotics.

“Clinical experience has shown a 60% relapse rate after therapy with metronidozole

or vancomycin. Only 16% of patients who received Lactobacillus GG experienced a

relapse, and, after a second course of Lactobacillus GG, there was a 94% overall cure

rate.”

Prevention of Dental Carries

Children in a day care centre who were given Lactobacillus GG for 7 months were

examined for dental caries, and the children in the 3–4-year-old age group had

significantly lower rates of dental caries and a reduced oral count of Streptococcus

mutans compared with before the treatment.

Elimination of Nasal Pathogens

“In a study of 209 healthy subjects, the consumption of a fermented milk product

containing probiotics resulted in a significantly higher proportion of subjects with

pathogenic bacteria eliminated from the nasal cavity, compared with consumption of a

yogurt drink in the placebo group. The pathogens removed included Staphylococcus

aureus, Streptococcus pneumoniae, and β-hemolytic streptococci.”

Rotavirus Diarrhoea

“A double-blind randomized placebo-controlled trial of 230 children using the

probiotic formulation VSL#3 was found to significantly reduce stool frequency and

requirement for oral rehydration salts (ORS) compared to the placebo group, resulting

in reduced recovery time.”

“In another study, administration of Lactobacillus rhamnosus GG to infants admitted

to hospital with non-diarrheal complaints reduced the risk of both nosocomial

diarrhoea and symptomatic rotavirus gastroenteritis.”

Necrotizing Enterocolitis (NEC)

NEC is a serious gastrointestinal condition typically seen in premature infants.

Symptoms include abdominal distension, bloody stool, and lethargy. A number of

studies have demonstrated that probiotic therapy reduced both the incidence and

severity of NEC in a study of very low birth weight infants.

Figure 24: Health Benefits of Probiotics

Side Effects and Risk of Probiotics

Infection and Immune System

Immune system modulation and infection are a major concern with probiotics,

particularly when it leads to the development of probiotic related sepsis, a life

threatening infection of the blood stream. They adhere to the intestinal mucosa and

may increase the pathogenicity or the ability to cause a disease if the probiotics are

harbouring a pathogenic agent that can be easily transferred. This is of high concern

in new born infants or persons with weakened immune systems.

Other risk factors include central venous catheter use, diarrhoeal illness, tube-feeding

use and the administration of antibiotics for which the probiotics are resistant,

according to an article by Robert Boyle and colleagues in the June 2006 issue of “The

American Journal of Clinical Nutrition”.

Probiotics may also disturb normal balance of intestinal microbes that play an

important role in stimulating immune system cell and tissue development.

Metabolic Effects

Intestinal microbes are involved in many metabolic activities such as digestion of

carbohydrates, lipid metabolism and glucose level regulation. Temporary disruptions

of metabolic activities also occur if the probiotics disrupt the normal actions of

intestinal microbes. Due to the metabolic actions of probiotics many toxic substances

are produced like certain strains which produce ammonia, bile acids or other

compounds that cause harm, according to an article in the February 2001 issue of

“The American Journal of Clinical Nutrition”.

Resistance

Antibiotic resistance has become a concern due to antibiotic therapy. Antibiotics are

compounds used to kill bacteria that cause diseases in humans and animals. These

bacteria can develop a resistance towards antibiotics, only to survive and multiply

resulting in large populations of antibiotic resisting bacteria. Probiotics may possess

or develop antibiotic resistant properties and pass it to the harmful human pathogens

causing them to become antibiotics, according to an article by Mary Ann `Sanders and

colleagues in the May/June 2010 issue of “Gut Microbes”.

Gas and Bloating

One side effect of using probiotics is the gas and bloating that it can cause. According

the National Institutes of Health, gas and bloating is one of the most common side

effects of using probiotics. Probiotics work by killing other bacteria in a process that

can create gas. Sometimes this gas build-up can become painful and cause

sluggishness. However, it should relieve itself after a few days.

Fungal Infection

Fungal infections can also be a side effect of taking probiotics. According to the

University of Michigan Health System, there have been at least nine cases of severe,

internal fungal infections that have developed in people treated with probiotics.

Fungal infections are especially dangerous to a person with impaired immune

function. These types of infections can work their way through the body and cause

problems with organ function. An invasive fungal infection requires immediate

medical treatment. In severe cases, the person may need to be hospitalized so that IV

medications can be administered.

Best Ways to Consume Probiotics

Dairy foods can be easily fermented or cultured and contain lactobacilli which help in

stopping diarrhoea and treating yeast infections. According to the Harvard Medical School,

“Probiotic treatment that restores the balance of micro flora may be helpful for such common

female urogenital problems such as bacterial vagoinosis, yeast infection and urinary tract

infections”. Dairy provides an excellent environment for living microorganisms which feed

on lactose, a naturally occurring sugar in dairy products. Yogurt can be eaten directly.

Fermented vegetables such as sauerkraut and pickles contain live bacteria provides

they are not pasteurized. Heat treatment kills the microorganisms, therefore it is important to

read labels and check for “raw, unpasteurized or contain live cultures”. Beverages such as

kombucha, a fermented tea and raw apple cider vinegar also contain live cultures.

Supplements can also be used to avail probiotics. Probiotic supplements contain

dormant bacteria, but are still live. You must check expiry date as it becomes less effective

over time. This is effective while travelling and prevents traveller’s diarrhoea. Supplements

are not drugs according to Food and drug Administration but it has to be a reputable brand,

lists different species and number of live organisms contained.

Recommended Dosage

Studies have observed beneficial health effects from a dose of 1 - 40 billion

bacteria/day, depending on the selected probiotic, probiotic blend and desired clinical

outcome. To get the adequate daily dose, you should follow the recommended daily serving

stated on the dietary supplement packaging. It is recommended best to take your probiotics

with your breakfast.

Figure 25: Yakult, a Probiotic Supplement Figure 26: Kombucha, a Fermented Tea

Figure 28: Sauerkraut Figure 27: Pickled Olives

Figure 29: Yogurt Figure 30: Pickled Cucumbers

Quail Egg, Duck egg & Chicken Egg

Quail Egg

Nutrition facts for 1 quail egg (9g):

Energy (Calories) Carbohydrates

(grams) Protein (grams) Fat (grams)

14 <0.1 1.2 1

Table 4: Nutritive Value of 1 Quail Egg

The quail egg is prized as a dietary and healing food. It is recorded that Chinese

medical practitioners have used quail eggs for thousands of years to remedy aliments such as

rhinitis, asthma, hay fever, spasmodic cough along with skin conditions such as eczema and

psoriasis.

Chicken Egg vs. Quail Egg

Quail eggs are packed with vitamins and minerals. Even with their small size, their

nutritional value is three to four times greater than chicken eggs. Quail eggs contain 13

percent proteins compared to 11 percent in chicken eggs. Quail eggs also contain 140 percent

of vitamin B1 compared to 50 percent in chicken eggs. In addition, quail eggs provide five

times as much iron and potassium. Unlike chicken eggs, quail eggs have not been known to

cause allergies or diathesis. Actually they help fight allergy symptoms due to the ovomucoid

protein they contain.

Health Benefits

Regular consumption of quail eggs helps fight against many diseases. They are a

natural combatant against digestive tract disorders such as stomach ulcers. Quail eggs

strengthen the immune system, promote memory health, increase brain activity and stabilize

the nervous system. They help with anaemia by increasing the level of haemoglobin in the

body while removing toxins and heavy metals. The Chinese use quail eggs to help treat

tuberculosis, asthma, and even diabetes. People who suffer from kidney, liver, or gallbladder

stones can consume quail eggs to help prevent and remove these types of stones.

Complementary Benefits

Children eating quail eggs are less inclined to suffer from infectious diseases than

other children do. In men, quail eggs provide the prostate gland with phosphorus, proteins,

and vitamins that can be a powerful stimulant for sexual potency. Women find that the egg

improves skin colour and strengthens hair. This is why quail eggs are in facial and in hair

care products.

Ways to Consume Quail Eggs

To promote health without concern for intake you can eat raw quail eggs after

washing them in boiling water. Salmonella is not acquired with quail eggs as quails are

resistant to infections due to their increased content of lysozyme that kills harmful bacteria.

For this method eating three to five quail eggs each morning promotes a strong immune

system and improves metabolism.

In the table below you will find suggestion as to how to administrate quail eggs. The

following recommendations are sorted by age: (only in this image it is shown as 49th day

otherwise it can be continued from day 4)

Duck Egg

Nutritive value per 100g:

Energy (calories) Carbohydrates

(grams) Protein (grams) Fat (grams)

185 1 13 14

Table 5: Nutritive Value of Duck Egg (100g)

Figure 31: Recommendations to Administer Quail Egg

Duck Eggs vs. Chicken Eggs

6 times the Vitamin D, 2 times the Vitamin A, 2 times the cholesterol, duck contains

about 75% of the Vitamin E in chicken eggs. They reportedly also have more Vitamin K2

and also are higher in calories for the same weight quantity, probably due to its slightly

higher fat concentration. Duck Egg generally has higher levels of vitamins and higher levels

of omega-3 fatty acids. The yolks are darker, yellower, indicating a higher nutrient density.

Duck eggs have a higher amount of each one of them, which includes thiamin, niacin,

riboflavin, pantothenic acid, folate, vitamin B6, vitamin D, vitamin E, vitamin A, vitamin

B12 and retinol.

Health Benefits

Eggs have more Omega 3 fatty acids. Omega 3 is thought to improve everything

from Brain health to healthy skin. Duck eggs have twice the nutritional value of a chicken

egg and stay fresher longer due to their thicker shell. The large size of the duck egg gives it a

larger yoke to white ratio than a chicken egg. So to consume more yolk you can consume

duck eggs.

One raw large duck egg also contains about 472 IU of vitamin A, which is 9.4 percent

of your recommended daily vitamin A intake. Vitamin A helps to keep your eyes and vision

(particularly low-light vision) healthy. It is also used for such other functions as fighting free

radicals, strengthening your immune system, and keeping your teeth and bones healthy.

The large raw duck egg also contains 0.9 mg of vitamin E, which is about 3 percent of

your recommended daily vitamin E requirement. Vitamin E is an antioxidant that can help

prevent damage from free radicals, much like vitamin C. Vitamin E also contributes to your

digestive and metabolic system, as well as to help your body fight off infections and disease.

Duck eggs can be consumed any way you like it.

Chicken eggs

Nutritive value of 1 egg (50g):

Energy (calories) Carbohydrates

(grams)

Protein (grams) Fat (grams)

70 <1 6 4.5

Table 6: Nutritive Value of 1 Chicken Egg

Health Benefits

Eggs provide small amounts of calcium, iron, magnesium, phosphorous, potassium,

zinc, copper, manganese and selenium. They are also a source of most B vitamins, as well as

vitamins E, K and A. Egg yolks are a good source of choline, a newer addition to the B

vitamin group and are also a source of lutein, an antioxidant that helps with vision.

One whole, large egg contains 213 mg of cholesterol. The American Heart

Association says that people with normal cholesterol levels should stick to 300 mg or fewer

per day, while those on cholesterol-lowering medications or with high cholesterol should eat

less than 200 mg daily. Keep cholesterol in check by eating fewer high-cholesterol foods later

in the day if an egg is eaten at breakfast. Since egg yolks contain most of the nutrients lutein

and choline, some people are advised not to cut them out completely but to mix a whole egg

with several egg whites to make a larger portion with less cholesterol and calories

Chicken eggs are also one of the few natural sources of vitamin D, which is contained

exclusively in the yolk. One large egg provides you with 0.6 micrograms of vitamin D;

medium and small eggs contain 0.5 micrograms. The recommended daily intake for vitamin

D is 15 micrograms through age 70 and 20 micrograms if you are age 71 or older. Vitamin D

is essential for the growth and ongoing strength of your bones.

Red blood cell production in your bone marrow depends on a steady supply of

vitamin B-12. The assembly and maintenance of the insulating material that enables signal

transmission between your brain and nerves also requires vitamin B-12. Eggs contain high

levels of vitamin B-12, with approximately 0.6 micrograms in a large or medium egg. This

amount represents 25 percent of the RDA for vitamin B-12 for adults. A small egg contains

0.5 micrograms of B-12. Because vitamin B-12 occurs only in animal-based foods, a

deficiency can develop if you do not eat meat.

Ways to consume

How a chicken egg is prepared affects its calorie and fat content. Hard-boiled, soft-

boiled and poached eggs do not contain added calories or fats. A fried egg contains 92

calories and 7 g of fat, and a scrambled egg contains 101 calories and 7.45 g of fat. Using

anon-stick cooking spray rather than butter, margarine, bacon grease or cooking oil can help

minimize these additional calories and fats. Eggs should be cooked thoroughly to reduce the

risk of salmonella, a type of food poisoning.

Comparison of nutritive value per 100g:

Nutrition Chicken Eggs Duck Eggs Quail Eggs

Calorie (kcal) 162 189 149.8

Protein (grams) 12.8 13.1 10.3

Fat (grams) 11.5 14.3 3.3

Carbohydrates

(grams) 0.7 0.8 3.3

Table 7: Comparison of Nutritive Value of Quail Egg, Duck Egg and Chicken Egg

The small greenish shelled egg is the quail egg,

the medium sized brown shelled egg is the chicken egg

and the large white shelled egg is the duck egg.

Figure 32: Quail Egg, Duck Egg

and Chicken Egg

Vitamin D and Weight Loss

Vitamin D is important for good overall health and strong and healthy bones. It’s also

an important factor in making sure your muscles, heart, lungs and brain work well and that

your body fights infection.

Vitamin D, calcium and sunlight helps assimilate food and regulate normal blood

sugar levels. Lack of calcium often due to a vitamin D deficiency, makes the body increase

production of synthase, a fatty acid enzyme that converts calories into fat. Calcium deficiency

can cause synthase production to increase by upto 500%, explaining the correlation between

low levels of vitamin D and obesity.

Brain uses vitamin D to keep hunger and cravings at bay by increasing levels of

serotonin, the “feel good” chemical. Lower levels of vitamin D impacts your ability to keep

your snacking and craving in check, which affects weight loss. All cells need vitamin D,

including fat cells. It helps cells figure out whether to store fat or burn it. The lower your

levels, the more likely your body will store fat. As vitamin D helps in the absorption of

calcium, lack of it can increase levels of calcium in the adipose tissue. There may be a

decrease in lipid oxidation and therefore weight gain. Excess vitamin D levels can cause

excess bone loss, calcium deposits on the organs due to kidney malfunction along with a

whole host of other problems.

Samples of research

A 12 week weight loss study published in Nutrition Journal found that increasing

Vitamin D levels resulted in decrease in fat mass.

A 2012 study that looked at the impact of supplementing with both calcium and

vitamin D found that this supplementation combination did not increase total weight

loss but did lead to an increase in abdominal fat loss.

A 2010 study in the American journal of Clinical Nutrition found that supplementing

with vitamin D did not enhance weight loss, but it did improve other markers of

health such as decreased triglyceride levels (a risk factor for heart disease) and TNF

alpha, a cellular marker of inflammation.

Recent study conducted by researchers from the University of Minnesota found that

overweight people have better success in losing weight when their vitamin D levels

are increased.

Researchers have however been unable to find out if vitamin D deficiency causes

obesity or obesity causes vitamin D deficiency but they are interconnected.

Poster on Benefits of Breast Feeding

Poster on Benefits of Fat Burning Foods

Arbi Masala

Ingredients:

Arbi – 125 g

Tomato puree – 19 g

Ginger paste – 3 g

Carom seeds – 1.25 g

Garam masala – 1.25 g

Turmeric powder – 0.625 g

Oil – 1 g

Salt to taste

For garnish:

Chopped coriander and green chillies - negligible

Method:

Combine the tomato puree, ginger paste, carom seeds, garam masala, turmeric powder

and oil in a microwave safe bowl and microwave on high for 3 minutes.

Add ½ cup water, salt and arbi, mix well and microwave on high for 8 minutes.

Garnish with chopped coriander and green chillies.

Serve hot.

Figure 33: Arbi Masala

Nutritive Value:

Table 8: Nutritive Value of Arbi Masala

Ingredients Quantity (g/ml) Energy (Kcal) Carbohydrates (g) Proteins (g) Fat (g)

Arbi 125 22.5 4.5 0.37 0.37

Tomato puree 19 3.8 0.68 0.17 - -

Ginger paste 3 2.01 0.36 - - - -

Carom seeds 1.25 4.53 0.3 0.21 0.27

Garam masala 1.25 2.4 0.3 0.1 -

Turmeric powder 0.625 2.18 0.43 - - - -

Oil 1 9 - - - - 1

Total 46.42 6.57 0.85 1.64

Avial

Ingredients:

Pumpkin – 15 g

Yam – 15 g

Brinjal – 12 g

Plantain (raw) – 15 g

Potato – 12 g

Drumstick – 12 g

Curd – 10 g

Coconut – 7.5 g

French beans – 10 g

Green chilli – 2 g

Curry leaves – 2 g

Turmeric powder – 0.125 g

Coconut oil – 1 g

Salt to taste

Method:

Wash, peel and cut vegetables to desired size.

Cook the vegetables in one cup water with turmeric powder in the same vessel in the

order as given below with the salt added – yam, plantain, drumstick, beans, potato,

pumpkin and brinjal. After each vegetable is half done, add the next vegetable in the

order given.

Grind coconut and chilli to smooth paste.

After vegetables are cooked, add the ground chilli and coconut, heating on fire.

Beat curds to a smooth consistency and add to the mixture with more salt if necessary.

Season using coconut oil. Mix.

Transfer to a serving dish.

Figure 34: Avial

Nutritive Value:

Table 9: Nutritive Value of Avial

Ingredients Quantity (g/ml) Energy (Kcal) Carbohydrates (g) Proteins (g) Fat (g)

Pumpkin 15 3.75 0.69 0.21 -

Yam 15 16.65 3.9 0.21 -

Brinjal 12 2.88 0.48 0.16 -

Plantain(raw) 15 9.6 2.1 0.21 -

Potatoes 12 11.64 2.71 0.19 -

Drumstick 12 3.12 0.44 0.3 -

Curd 10 6 0.3 0.31 0.4

Coconut 7.5 33.3 0.97 0.33 3.12

French beans 10 2.6 0.45 0.17 -

Green chillies 2 0.58 - - -

Curry leaves 2 2.16 0.37 0.12 -

Turmeric 0.125 0.43 - - -

Cocunut oil 1 9 - - 1

Total 101.71 12.41 2.21 4.52

Broad Beans Curry

Ingredients:

Oil – 2 g

Tomato – 50 g

Double beans – 50 g

Salt to taste

For the paste:

Onion – 50 g

Garlic – 5 g

Red chilli – 2 g

Coriander seeds – 2 g

Cumin seeds – 0.25 g

Poppy seeds – 0.5 g

Black peppercorns – 1 g

Cloves – 1 g

Cinnamon – 2 g

Method:

Burn the onions (with the skin on) on the gas until black. Remove the outer skin and

make a paste with the remaining ingredients.

Keep aside.

Soak the beans overnight.

Next day, add 2 teacups of water and cook in a pressure cooker.

Cut the tomatoes into big pieces, add ½ teacup of water and cook. When cooked, take

out a puree by passing through a sieve.

Heat the oil and fry the paste for 3 to 4 minutes.

Add the beans, tomato puree and salt and cook for a few minutes.

Serve hot with parathas.

Figure 35: Broad Beans

Curry

Nutritive Value:

Table 10: Nutritive Value of Broad Beans Curry

Ingredients Quantity (g/ml) Energy (Kcal) Carbohydrates (g) Proteins (g) Fat (g)

Oil 2 18 - - 2

Onion 50 25 5.55 0.6 -

Tomato 50 10 1.8 0.45 -

Garlic 5 7.25 1.49 0.31 -

Red chilly 2 4.92 0.63 0.31 0.12

Coriander seeds 2 5.76 0.43 0.28 0.32

Cumin seeds 0.25 0.89 - - -

Poppy seeds 0.5 2.04 0.18 0.1 -

Black peppercorns 1 3.04 0.49 0.11 -

Cloves 1 2.86 0.46 - -

Double beans 50 24 3.6 2.25 -

Total 103.76 14.63 4.41 2.44

Carrot Halwa

Ingredients:

Carrot – 100 g

Milk – 125 g

Sugar – 75 g

Ghee – 5 g

Raisins – 4 g

Cashew nut – 5 g

Cardamom powder – 1 g

Method:

Wash, peel and grate the carrot coarsely. Put grated carrots in a large saucepan, add

the milk and cook over high heat.

When the milk added to the carrot is reduced by half, add sugar and ghee and

continue cooking, stir well.

When sugar has dissolved, reduce heat. Add the cashew nuts and raisins and continue

stirring.

When halwa leaves the side of the vessel, remove from fire and sprinkle cardamom

powder.

Nutritive Value:

Table 11: Nutritive Value of Carrot Halwa

Ingredients Quantity (g/ml) Energy (Kcal) Carbohydrates (g) Proteins (g) Fat (g)

Carrot 100 48 10.6 0.9 0.2

Milk 125 83.75 5.5 4 5.12

Sugar 75 298.5 74.55 - -

Ghee 5 45 - - 5

Raisins 4 12.32 2.98 - -

Cashewnut 5 29.8 1.11 1.06 2.34

Cardamom 1 2.29 0.42 0.1 -

Total 519.66 95.16 6.06 12.66

Figure 36: Carrot Halwa

Chettinad Brinjal Chana Dal Kootu

Ingredients:

Bengal gram dal – 25 g

Brinjal – 75 g

Tomato – 25 g

Green chilli – 4 g

Garlic – 10 g

Red chilli – 2 g

Turmeric powder – 0.25 g

Mustard seeds – 1 g

Cumin seeds – 1 g

Curry leaves – 1 g

Oil – 2 g

Salt to taste

Method:

Cook Bengal gram dal till soft. Mash lightly. (It must be a coarsely mashed lump)

Cut brinjal into halves, along the length and slice thinly.

Heat the oil in a kadai. Add mustard and cumin.

When they splutter, add garlic and fry till golden brown.

Add red chillies, fry for few minutes.

Add green chillies, curry leaves and turmeric powder.

Add brinjal slices and fry well. Add tomato and salt.

Cook till the vegetables are soft. Add the dal and little water.

Simmer for few minutes. (This dish is of semi solid consistency)

Serve hot with steamed rice and rasam.

Nutritive Value:

Table 12: Nutritive Value of Chettinad Brinjal Chana Dal Kootu

Ingredients Quantity (g/ml) Energy (Kcal) Carbohydrates (g) Proteins (g) Fat (g)

Bengal gram dal 25 93 14.95 5.2 1.4

Brinjal 75 18 3 1.05 0.22

Tomato 25 5 0.9 0.22 - -

Green chilli 4 1.16 0.12 0.11 - -

Garlic 10 14.5 2.98 0.63 - -

Red chilli 2 4.92 0.63 0.31 0.12

Turmeric powder 0.25 0.87 0.17 - - - -

Mustard seeds 1 5.41 0.2 0.2 0.3

Cumin seeds 1 3.56 0.36 0.18 0.15

Curry leaves 1 1.08 0.1 - - - -

Oil 2 18 - - - - 2

Total 165.5 23.41 7.9 4.19

Cucumber Patchadi

Ingredients:

Cucumber – 125 g

Green chilli – 2 g

Coconut – 7.5 g

Curd – 25 g

Salt to taste

For the seasoning:

Mustard seeds – 0.625 g

Curry leaves – 1 g

Red chilli – 0.5 g

Oil – 1 g

Method:

Peel and slice the cucumber.

Grind the coconut with green chillies.

Mix paste with salt, cucumber and curd.

In a frying pan, heat oil and add mustard seeds. When the seeds splutter, add split red

chilli and curry leaves.

When lightly fried transfer to patchadi, cool and serve.

Figure 37: Cucumber Patchadi

Nutritive Value:

Table 13: Nutritive Value of Cucumber Patchadi

Ingredients Quantity (g/ml) Energy (Kcal) Carbohydrates (g) Proteins (g) Fat (g)

Cucumber 125 16.25 3.12 0.5 0.12

Green chilly 2 0.58 - - -

Coconut 7.5 33.3 0.97 0.33 3.12

Curd 25 15 0.75 0.77 1

Mustard 0.625 3.38 0.14 0.12 0.24

Curry leaves 1 1.08 0.1 - -

Red chilly 0.5 1.23 0.15 - -

Oil 1 9 - - 1

Total 79.82 5.23 1.72 5.48

Egg Fried Rice

Ingredients:

Rice (cooked) – 60 g

Peas – 20 g

Egg – 25 g

Oil – 1 g

Onion – 50 g

Green chilli – 0.5 g

Ginger – 0.25 g

Garlic – 0.25 g

Coriander leaves – 1 g

Turmeric powder – 0.625 g

Pepper – 0.5 g

Salt to taste

Method:

Cook rice so that each grain is separate. Do not overcook.

Fluff the rice with a fork.

Cook peas in boiling water till tender, adding a pinch of salt to the water.

Heat oil, add chopped chillies, sliced onions and turmeric and fry till golden brown.

Add lightly beaten eggs and stir vigorously.

Add ginger - garlic paste and stir well.

Add peas, salt and powdered pepper. Mix well.

Ass rice, mix well, garnish with coriander leaves and serve hot.

Figure 38: Egg Fried Rice

Nutritive Value:

Table 14: Nutritive Value of Egg Fried Rice

Ingredients Quantity (g/ml) Energy (Kcal) Carbohydrates (g) Proteins (g) Fat (g)

Rice (cooked) 60 207 46.92 4.08 0.3

Peas 20 18.6 3.18 1.44 0.02

Egg 25 43.25 - - 2.66 2.66

Oil 1 9 - - - - 1

Onion 50 25 5.55 0.6 - -

Green chillies 0.5 0.14 - - - - - -

Ginger 0.25 0.16 - - - - - -

Garlic 0.25 0.36 - - - - - -

Coriander leaves 1 0.44 - - - - - -

Turmeric powder 0.625 2.18 0.43 - - - -

Pepper 0.5 1.52 0.24 - - - -

Total 307.65 56.32 8.78 3.98

French Beans Poriyal

Ingredients:

French beans – 100 g

Mustard seeds – 1.25 g

Cumin seeds – 1.25 g

Urad dal – 1.25 g

Chana dal – 1.25 g

Red chilli – 0.5 g

Asafoetida – 0.25 g

Curry leaves – 1.5 g

Grated coconut – 1 g

Oil – 1 g

Salt to taste

Method:

Heat the oil in a kadai and add the mustard seeds.

When the seeds crackle, add the cumin seeds, urad dal, chana dal, red chillies,

asafoetida and curry leaves, mix well and sauté on a medium flame for a few seconds,

while stirring continuously.

Add the french beans, ½ cup of water and salt, mix well and cook on a medium flame

for 8 to 10 minutes till they are cooked, while stirring once in between.

Add the coconut, mix gently and cook for another 2 minutes. Serve hot.

Figure 39: French Beans

Poriyal

Nutritive Value:

Table 15: Nutritive Value of French Beans Poriyal

Ingredients Quantity (g/ml) Energy (Kcal) Carbohydrates (g) Proteins (g) Fat (g)

French beans 100 26 4.5 1.7 0.1

Mustard seeds 1.25 6.7 0.2 0.2 0.4

Cumin seeds 1.25 4.45 0.45 0.23 0.18

Urad dal 1.25 4.33 0.74 0.3 - -

Chana dal 1.25 4.65 0.74 0.26 - -

Red chilli 0.5 1.23 0.15 - - - -

Asafoetida 0.25 0.7 0.1 - - - -

Curry leaves 1.5 1.62 0.28 - - - -

Grated coconut 1 4.44 0.13 - - 0.41

Oil 1 9 - - - - 1

Total 63.12 7.29 2.69 2.09

Mor Kulambu

Ingredients:

Curd – 50 g

Bengal gram flour – 3.5 g

Turmeric powder – negligible

Sambar powder – 1.25 g

Ginger – 0.5 g

Green chilli – 4 g

Curry leaves – 1 g

For the seasoning:

Oil – 1 g

Mustard seeds – 1.25 g

Asafoetida – 0.25 g

Fenugreek seeds – 0.5 g

For garnishing:

Chopped coriander leaves – negligible

Method:

Whisk curd, add turmeric powder, bengal gram flour, sambar powder and mix well

without any lumps.

Heat oil, add mustard seeds, when it splutters, add asafoetida, fenugreek seeds, ginger,

green chillies and curry leaves. Saute for 2-3 seconds.

Now keep the flame in low, add salt. Let it boil for 5 minutes.

Switch off and garnish with coriander leaves. Serve with rice.

Figure 40: Mor Kulambu

Nutritive Value:

Table 16: Nutritive Value of Mor Kulambu

Ingredients Quantity (g/ml) Energy (Kcal) Carbohydrates (g) Proteins (g) Fat (g)

Curd 50 30 1.5 1.55 2

Bengal gram flour 3.5 14.1 2.1 0.7 0.1

Sambar powder 1.25 5.1 0.6 0.2 0.1

Ginger 0.5 0.3 - - - - - -

Green chilli 4 1.16 0.12 0.11 - -

Curry leaves 1 1.08 0.1 - - - -

Oil 1 9 - - - - 1

Mustard seeds 1.25 6.7 0.2 0.2 0.4

Asafoetida 0.25 0.7 0.1 - - - -

Fenugreek seeds 0.5 0.9 0.1 - - - -

Total 69.04 4.82 2.76 3.6

Mutton Vindaloo

Ingredients:

Mutton – 65 g

Garlic – 8 g

Pepper powder – 0.75 g

Coriander seeds – 2.5 g

Coriander leaves – 2 g

Vinegar – 13.5 g

Oil – 10 g

Turmeric powder – 0.75 g

Ginger – 1 g

Red chilli – 4 g

Water as required

Salt to taste

Method:

Wash and cut the mutton into pices and cook in the required amount of water till

tender.

Grind separately each othe spices.

Heat a dekchi, add oil and fry first the garlic, ginger and then the other ingredients.

Sitr in salt, vinegar and coriander leaves.

Add the meat and cook for a few minutes.

Transfer to a serving dish.

Figure 41: Mutton Vindaloo

Nutritive Value:

Table 17: Nutritive Value of Mutton Vindaloo

Ingredients Quantity (g/ml) Energy (Kcal) Carbohydrates (g) Proteins (g) Fat (g)

Mutton 65 126.1 - 12.02 8.64

Garlic 8 11.6 2.38 0.5 -

Pepper powder 0.75 2.28 0.36 - -

Coriander seeds 2.5 7.2 0.54 0.35 0.4

Coriander leaves 2 0.88 0.12 - -

Vinegar 13.5 - - - -

Oil 10 90 - - 10

Turmeric powder 0.75 2.61 0.52 - -

Ginger 1 0.67 0.12 - -

Red chillies 4 9.84 1.26 0.63 0.24

Total 251.18 5.3 13.5 19.28

Vazhaipoo Paruppu Usili

Ingredients:

Plantain flower (vazhaipoo) – 50 g

Thoor dal – 20 g

Bengal gram dal – 25 g

Red chilli – 1 g

Green chilli – 2 g

Turmeric powder – 0.25 g

Asafoetida – 0.25 g

Salt to taste

For the seasoning:

Oil – 1 g

Mustard seeds – 1 g

Curry leaves – 1 g

Method:

Wash and soak bengal gram and thoor dal for 2 hours. Grind it along with green chilli,

red chilli, salt and asafoetida coarsely without adding water. Keep it aside.

Clean plantain flower and chop it finely. Keep it in diluted buttermilk till use.

Pressure cook plantain flower with needed salt and turmeric powder for 2 whistles.

Drain the water and keep it aside.

Steam the grounded dal in greased idly pan or steamer. When dal is cooked, allow it

to cool. Then blend it in a blender just for a few seconds. You can crumble the dal

with your hands also but using the blender gives you uniform particles.

Heat oil in a pan; add mustard seeds, when it splutters, add curry leaves and the

crumbled dal. Fry for a few minutes.

Then add plantain flower and fry both together for a few minutes. Check for salt.

Serve as a side dish with steamed rice.

Figure 42: Vazhaipoo Paruppu

Usili

Nutritive Value:

Table 18: Nutritive Value of Vazahipoo Paruppu Usili

Ingredients Quantity (g/ml) Energy (Kcal) Carbohydrates (g) Proteins (g) Fat (g)

Plaintain flower 50 17 2.55 0.85 0.35

Thoor dal 20 67 11.52 4.46 0.34

Bengal gram dal 25 93 14.95 5.2 1.4

Red chilli 1 2.4 0.3 0.1 - -

Green chilli 2 0.58 - - - - - -

Turmeric powder 0.25 0.8 0.1 - - - -

Asafoetida 0.25 0.7 0.1 - - - -

Oil 1 9 - - - - 1

Mustard seeds 1 5.41 0.2 0.2 0.3

Curry leaves 1 1.08 0.1 - - - -

Total 196.97 29.82 10.81 3.39

Ven Pongal

Ingredients:

Rice – 30 g

Curry leaves – 1 g

Green gram dal – 30 g

Ghee – 5 g

Oil – 1 g

Black peppercorns - 0.5 g

Cumin seeds – 0.5 g

Cashew nuts – 1 g

Method:

Wash rice and dal and remove stones.

Heat a frying pan and add oil. When hot add cumin seeds and cashew nuts.

When the nuts are brown, add rice, curry leaves and dal and fry for a minute.

Finally add peppercorn.

Take water in the outer container of pressure cooker. Heat 5 cups of water in

the inner container. When water gets hot add the fried rice and dal mixture and

cook less than 15 lbs pressure for 10 minutes.

Add ghee before serving.

Nutritive Value:

Table 19: Nutritive Value of Ven Pongal

Ingredients Quantity (g/ml) Energy (Kcal) Carbohydrates (g) Proteins (g) Fat (g)

Rice 60 207 46.92 4.08 0.3

Curry leaves 1 1.08 0.1 - -

Green gram dhal 60 208.8 35.94 14.7 0.72

Ghee 5 45 - - 5

Oil 1 9 - - 1

Black peppercorns 0.5 1.52 0.24 - -

Cumin seeds 0.5 1.78 0.18 - -

Cashewnuts 1 5.96 0.22 0.21 0.46

Total 480.14 83.6 18.99 7.48

Figure 43: Ven Pongal

Ingredients Quantity (g/ml) Energy (Kcal) Carbohydrates (g) Proteins (g) Fat (g)

Wheat flour (refined) 20 69.6 14.78 2.2 0.18

Sugar 40 159.2 39.76 - -

Ghee 10 90 - - 10

Milk 12.5 8.37 0.55 0.4 0.51

Cashewnut 0.5 2.98 0.11 0.1 0.58

Cardamom 0.5 1.14 0.21 - -

Total 331.29 55.41 2.7 11.27

Wheat Halwa

Ingredients:

Wheat flour (refined) – 20 g

Sugar – 40 g

Ghee – 10 g

Milk – 12.5 g

Cashew nut – 0.5

Essence – negligible

Cardamom powder – 0.5 g

Method:

Miix wheat flour and sugar well.

Add ghee and mix well.

Add milk and continue to mix.

Add pieces of cashew nuts and a drop of essence to the wheat flour and sugar mixture.

Mix well and transfer into a clean vessel and keep it inside a cooker.

Pressure cook for 10 minutes.

Remove the vessel from the cooker and transfer halwa into a kadai. Cook for 5

minutes.

Add cardamom powder and mix well.

Set on a greased tray, cut into desired shapes and serve. Use pure ghee for the

preparation of halwa.

Nutritive Value:

Table 20: Nutritive Value of Wheat Halwa

Figure 44: Wheat Halwa

Figure 45: 50g of Apple Figure 46: 100g of Apple

Figure 47: 130g of Apple

Figure 49: 200g of Ragi Porridge Figure 48: Ragi Porridge

Figure 50: 108g of Cooked Potato

Figure 51: 108g of Cooked Potato

Figure 52: 154g of Cooked Spinach Figure 53: 154g of Cooked Spinach

Figure 54: 133g of Curd Figure 55: 133g of Curd

Bibliography

Goldin, B.R., Gorbach, S.L., Clinical Indications for Probiotics: An Overview,

Journals of the Royal Society of Tropical Medicine and Hygiene, Volume No. 46,

Issue Supplement 2

Culligan, E.P., Hill, C., Sleator, R.D., Probiotics and Gastrointestinal Disease:

Successes, Problems and Future Prospects, Gut Pathogens, 2009

http://www.rd.com/slideshows/13-probiotic-filled-foods/, 12.06.13

http://www.medicinenet.com/probiotics/article.htm, 12.06.13

http://www.livestrong.com/article/101856-side-effects-probiotics/, 18.06.13

http://www.livestrong.com/article/327452-side-effects-and-risks-in-the-use-of-

probiotics/, 12.06.13

http://www.livestrong.com/article/423608-best-way-to-consume-probiotics/, 12.06.13

http://www.tarladalal.com/Arbi-Masala-12253r

http://www.padhuskitchen.com/2013/05/instant-mor-kuzhambu-more-kulambu.html

http://www.padhuskitchen.com/2011/11/paruppu-usili-vazhaipoo-paruppu-usili.html

http://lifestyle.sulekha.com/chettinaad-brinjal-chana-dal-kootu_11863_blog

http://www.tarladalal.com/Broad-Beans-Curry-1540r

http://www.tarladalal.com/French-Beans-Poriyal-32852r

http://theyumblog.wordpress.com/2007/10/23/godumai-wheat-halwa-traditional-

deepavali-sweet-in-tamizh-nadu/

http://www.streetdirectory.com/restaurants/singapore/reviews/image-

11678467370867-chicken_and_egg_fried_rice.php

http://blessedmom.hubpages.com/hub/Ven-Pongal-Recipe

http://faizaali.blogspot.in/2010/04/goan-lamb-vindaloo.html

http://iyersfood.com/post/2189549148/vellarikka-cucumber-pachadi

http://landsofwisdom.com/?p=6717

http://www.itslife.in/vegetarian-recipes/desserts/indian-sweets/gajar-halwa