Dietician daily

By Aliya Waqas

Magnesium is one if the essential mineral needed for good health. Magnesium is found in soil in large amounts and if the food is grown in that soil it is automatically rich in magnesium. These days the chemical treatments to increase the production of crops and use of commercial fertilisers such as calcium, potassium and phosphorus may reduce the amount of magnesium which is naturally preserved in soil and this is the reason more than 80% of the people are deficient in magnesium.
Magnesium plays an important roles in our body some of them are discussed below;

  • Magnesium is responsible for the activation of 300 enzymes which are involved in the metabolism of food components and synthesis of many products.
  • Magnesium plays an important role in transmission of nerve impulses.
  • Along with calcium magnesium helps in the formation of healthy bones and teeth.
  • Magnesium helps in the…

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Oats nutrition

Oats are the whole grains commonly eaten in the form of rolled oats and oat meals. Oats are packed with large amounts of both soluble and insoluble fibre along with macro and micronutrients which provides variety of health benefits when included as a part of healthy diet.

Nutritive value of oats

Oats are rich in beta-glucan, a type of soluble fibre which helps to lower HDL cholesterol and is beneficial in the prevention of heart diseases. The nutritive value of oats and oat products is shown in the table below ;

In addition to macro nutrients oats are rich in variety of important vitamins, minerals and antioxidants such as thiamine, iron, copper,zinc, magnesium and manganese .

Health benefits of eating oats

Oats is highly nutritious foods which provides range of health benefits when incorporated in your diet on regular basis . Some of which are as follows;

  • Oats are high in both soluble and insoluble fiber that help to relieve constipation.
  • As mentioned earlier, the beta- glucan present in oats helps to lower bad cholesterol level in blood. And thus reduces the risk of heart diseases
  • Because of the low glycemic index and presence of complex carbohydrates, it helps to maintain glucose level in blood. It is beneficial for people suffering with diabetes.
  • High fiber content of oats makes one feel full for longer period of time and helps in weight management.

How to add oats in diet

  • Oats can be used as a breakfast cereals. Boil rolled oats or porridge oats in milk . Add honey or topped them with nuts and dried fruits and enjoy a healthy morning meal.
  • Add rolled oats in chicken or mutton broth along with seasonings and enjoy a delicious soup in cold weather.
  • Blends rolled oats with fruits and yogurt to make a delicious, nutritious and satisfying smoothie for breakfast.
  • Instead of flour just add oats in your biscuit recipe and enjoy a delicious oat cookies with tea.
  • Replace breadcrumbs with rolled oats to coat fish and chicken in pan fried recipes.

Diet in Migraine

Dietician daily

Migraine is the common disorder and is found more in women than men. It is an episode of intense headache usually on one side of the head. The headache in migraine must be throbbing, episodic and extremely intense. Migraine is often accompanied by nausea, vomiting and photophobia (pain in eyes on exposure to light).

Factors that trigger migraine

Migraine attacks are triggered by variety of factors. Some factors which are responsible to trigger migraine in one individual may not effect others. Some of the important factors that trigger migraine are;

  • Sleep disturbance either lack or excessive sleeping, triggers the onset of migraine in most individuals.
  • Stress and depression may become the cause of attack in most of the migraine patients.
  • Food additives such as Chinese salt (MSG) or artificial sweeteners are reported to cause migraine in many individuals
  • Fasting or skipping meals result in severe migraine attack. For that reason…

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Diet in old age

At old age i.e above 65 years nutritional care is extremely important in order to promote healthy life style as well as for the prevention of various diseases. The risk of various age related diseases such as diabetes , hypertension, heart diseases , osteoporosis can be reduced by diet modification , also healthy diet helps in the treatment of these diseases along with medications.

Physiological changes

Aging is a normal process which involves decline in physiological functions. Organs change with age , however the rate of change differs among individuals. These changes effects the efficiency of organs and individuals to perform various functions. Factors which determines how aging progresses include genetics, socio_economics conditions and life style. Following are the physiological changes of ageing that directly effects eating behaviour of older adults and may occurs as a result of poor dietary habits.

  • Sensory losses

Reduce senses of tase, smell, sight, hear and touch are common in old age and may lead to less food intake as a result of decreased appetite, feeding ability and food recognition. Studies reveal that lack of vitamin b12 in diet have been associated with increased ringing in the ears of older adults and low Vitamin D levels contributes to hearing loss.

  • Oral health

The feeling of dry mouth , untreated dental caries and tooth loss are the common problems of old age and may cause difficulty in chewing and swallowing which eventually leads to decrease consumption of fresh fruits, meats and vegetables.

  • Gastrointestinal functions

It is the most common factor that directly effects the food intake and health of old people .Gastric problems include

  1. Constipation
  2. Frequent onset of diarrhoea and constipation
  3. Indigestion.
  • Diabetes

Glucose intolerance or non insulin dependent diabetes become more common in later ages. These age related changes may become worse by obesity , lack of physical activity and certain drug. Treatment of glucose intolerance usually involves diet modification along with exercise and medications.

  • cardiovascular diseases

Old age is associated with progressive decline of elasticity of blood vessels and total peripheral resistance which increases the risk of cardiovascular diseases. This include hypertension, atherosclerosis, angina and stroke.

Loss of immune function

Immune function decline with age. The term immunosenescence is used to describe the loss of immune function in older individuals over 65 years of age. Studies suggests that supplements of vitamin E enhance the immune functions in older adults.

Nutritional requirements of older adults

The nutritional requirements for older adults are similar to younger adults but in different amounts . Due to the decrease in physical activity and decline in metabolic rate , the caloric requirements at old age is usually lower than younger people. Average caloric intake for male above the age of 51 is 2300 kcal per day and for females is 1900 kcal. Health problems in elderly arise when the intake is less than 1500 kcal.


As the people grow older the body composition changes which results in decrease in skeletal muscles and reduction in organ tissues, blood components and immune bodies. All of which contributes to impaired wound healing, inability to fight infections and loss of skin elasticity. All of which increases the need of exogenous protein from diet. For that reason the recommended dietary allowance of protein for older adults is 1 gram per kg of the body weight. However the amount of proteins needed for older adults suffering from kidney disorders is slightly less than the normal individuals.

The primary source of protein for elderly are animal proteins which is also a good source of iron, vitamin b12, folic acid, biotin and other nutrients. Eggs, fish, poultry and lean cuts of red meat should be given to older adults on regular basis.


The recommended dietary allowance for carbohydrates for older adults is 50-60% of the daily calories. Most of the carbohydrates should come from complex carbohydrate such as whole grains, vegetables, fruits and legumes. Fiber is important for older adults in order to prevent constipation and regulate bowel movement. Glucose tolerance usually declines with age and it is usually advisable to limit consumption of sugary foods such as desserts, cakes and soft drinks.

Fats and lipids

The recommended dietary allowance for fats is less than 30% of total calories. Emphasis should be given on limiting saturated fats, and trans fats and choosing monounsaturated and unsaturated fat sources .

Good source of fats for older adults like normal individuals are olive oil, nuts, soybean , canola and corn oil.

Minerals and vitamins

Calcium and vitamin D is necessary for bone health and for the prevention of osteoporosis. 10 mg of Vitamin D supplement is normally recommended daily for older adults. The risk of vitamin B12 deficiency in old age increases because of the low intake and lack of intrinsic factor which facilitates b12 absorption. The older adults with no history of renal impairment are recommended to eat more potassium as it helps to reduce blood pressure. Older adults should eat variety of fruits and vegetables along with fortified cereals in order to avoid micronutrient deficiency. Sometimes supplementation of vitamin and minerals become essential when the diet is failed to provide enough vitamins and minerals needed.

General guidelines for good nutrition in old age

  • Balance your intake with physical activity. 30 minutes of light exercise in a day is essential to preserve independence in old age.
  • Choose whole grains carbohydrates options such as whole wheat , brown rice and oatmeal for breakfast.
  • Add fish in your diet at least twice a week.
  • Don’t omit fat completely from diet instead change the quality of fat . Olive oil, flaxseeds and flaxseed oil, nuts , corn oil, are healthy options. Avoid saturated and trans fats.
  • Opt for frequent small meals instead of three large meals.
  • Take three servings of low fat dairy daily in order to keep bones healthy.
  • Use less salt. Replace with low salt substitutes such as potassium chloride if not kidney patients.
  • Limit high sugar, processed and fried foods.
  • Consume at least five portion of fruits and vegetables daily as they are rich in antioxidants and nutrients which helps to keep you healthy and boost immune system.


Aliya Waqas

Diet and heart diseases

Dietician daily

Heart disease is the major cause of death worldwide. It results from the lack of blood flow to the blood vessels surrounding the heart. The major cause of heart diseases are atherosclerosis and hypertension, both of which are greatly affected by diet. In atherosclerosis fatty material called plaque or atheroma is build up inside the arteries and as a result it narrows them.

Risk factors for coronary heart diseases

There are several risk factors which contribute to develop coronary heart diseases in later life. The primary prevention of coronary heart diseases involves the prevention and management of these risk factors in order to avoid heart problems. These risk factors are as follows


Cholesterol is the type of fats found in blood. An elevated cholesterol level in blood increases the risk for heart diseases. Cholesterol is transported in the blood through the proteins called lipoproteins. The main lipoproteins are Low…

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Dietician daily

During recent decades special interest have been seen in physical fitness programs and sports, The dietary goal for individuals involved in different sports and exercises is to obtain adequate nutrition in order to carry out physical activities. Many nutritional supplements and dietary regimen are sometimes taken by the fitness-conscious individuals in hope of getting maximum benefits from the exercise plans. Unfortunately most of the diet plans are based on misinformation and food myths.

A healthy and balanced diet during exercise is essential and will provide you with all the nutrients needed by the body to carry out physical activity.

Nutritional requirements in exercises

Nutrient requirement for individuals carrying out physical activities vary with weight, height, age, sex and with the type , frequency, intensity and duration of exercise.


During exercise it is essential to drink plenty of fluids in order to maintain a normal body temperature and prevent dehydration…

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Herbal therapy

Herbal therapy is the use of herbs for the relief of common ailments. It is perhaps the oldest and most widely used system today. Many plants ( including their leaves, flowers, stems and roots are used for this purpose and sometimes it is safer and more beneficial to use herbs for minor health problems instead of pharmaceutical products.

Advantages of herbal therapy

There are many advantages of using herbal therapy. Some of which are disused below

  • Herbal therapy have little or no side effects as compared to the traditional medicines and can be used for longer period of time or as a part of your daily routine.
  • Herbal therapy is likely to be more cost effective than other medicines as most of the herbs are those which we commonly used in our kitchens.
  • Herbal medicines are more effective to treat chronic illnesses such as constipation, diarrhoea and inflammation and give long term health benefits as compared to certain over the counter available medications which provide temporary relief.

Disadvantages of herbal therapy

Although quite few but herbs may have some disadvantages as well . These include

  • Herbal therapy is not designed for serious illnesses and you need modern medications for them.
  • Although rare, herbal contamination may occur as a result of poor quality of herbs available in the market.
  • Many of the herbs interacts with medicines
  • It can cause allergic reactions. So it is always beneficial to know whether you are allergic to particular herbs before starting to use it.

Commonly used herbs


peppermint is one of the most readily available herb in the market. Peppermint leaves are used in tea and in various cuisines to add flavour and fragrance to foods. Peppermint oil is used in skin creams, vapour rubs and to treat subcutaneous infections.

Peppermint is especially helpful for the treatment of flatulence, menstrual pains, nausea, depression,muscle and nerve pains, common cold, indigestion and symptoms of irritable bowel syndrome.

Aloe vera

Aloe vera is the popular plant used for it medicinal properties since centuries. It is characterised by thick pointed leaves which contains a white gel in it. The gel is enriched with various compounds which provide following health benefits ;

  • The gel is rich in antioxidants and antibacterial compounds that inhibit the growth of bacterias causing infections.
  • The topical application of aloe vera gel accelerate healing process in burns , wounds and acne. It also helps to prevent wrinkles by improving skin elasticity.


Garlic is among the most common herbs use in asian cuisine. The health benefits attributed to garlic includes moderate reduction in blood pressure, decreased blood cholesterol levels, anti clotting and antibacterial properties.


Turmeric is a common spice use to give colour and flavour to foods. The curcumin , a compound present in turmeric is specially beneficial for the treatment of inflammatory diseases such as arthritis and joint pains. Turmeric is commonly used for headaches , bronchitis, cold, stomach pain , ulcers and irritable bowel syndromes.

The topical application of turmeric mask to skin aids in acne and face scars because of its anti inflammatory and antioxidant components. Turmeric in warm milk at night gives relief from cold and flu symptoms, reduces arthritic pain, and act as a sedative in insomniac patients.


Ginger is loaded with nutritious and bio active compounds which provides certain health benefits and aids in various diseases. The most popular therapeutic treatment of ginger is for digestive problems specifically indigestion, nausea , motion sickness and excessive vomiting. Warm ginger tea helps to relieve chest congestion and also helps to reduce inflammation.

Dental health and nutrition

Dietician daily

The diet and nutrition of an individual plays an important role in tooth development, oral health and in the management and prevention of oral diseases . The intake of different food directly affect teeth and oral tissues and in the same manner status of oral health affects the individuals ability to consume an adequate diet.

Dental caries

Dental caries is the term used for tooth decay and cavities. The microorganism present in oral environment or tooth surface reacts with the fermentable carbohydrates in foods or drinks and cause a drop in salivary PH to 5.5 and initiate the caries process.

The factors that contributes to developing dental caries and tooth decay in adults and children are

  • Frequent consumption of fermentable carbohydrates. For example high sugar foods, fruit juices , soft drinks, desserts, cookies and cakes.
  • Duration of exposure of sugary foods to teeth which in-turn decreases the PH and causes…

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