![]() ![]() Milk, Calcium and Weight Loss. By Dietitian, Juliette Kellow BSc RDIt’s good news that milk is finally starting to recover from the bad press it’s had over the years. ![]() TABLE OF CONTENTS Chapter 2. THE PROGRESSIVE DECLINE OF MODERN CIVILIZATION. THAT modern man is declining in physical fitness has been emphasized by many eminent. All you need to know about milk. By ANGELA EPSTEIN, Daily Mail. TOPIC: What Is The Best 8-Week Diet Plan For A Summer Ready Body? The Question: The summer is steadily approaching and now is the time to start getting ready for. Most negative information about the white stuff has been unjustified and its package of important nutrients has been overlooked. In particular, milk is a good source of protein, zinc and some B vitamins. But it’s also one of the main providers of calcium, a mineral that not only helps to keep bones strong, but according to recent research, may also help us lose weight. ![]() ![]() ![]() Food Timeline: history notes--puddings. Custard The history of custard is long and complicated. Ancient Roman cooks were the first to recognize the binding. We used to be told it was the healthiest drink around. But the latest scientific evidence suggests that too much of the wrong sort of milk may cause the high levels. The United States lags far behind many other nations when it comes to food safety and nutritional recommendations, and this is perhaps particularly. The condition known as tonsillitis is an infection which comes in different forms but essentially it's an inflammation of one or both tonsils. ![]() Sadly, many slimmers avoid milk and dairy products because they think they’re . In fact, a pint of skimmed milk contains just 1. But by ditching dairy, slimmers are not only missing out on bone- building calcium. They’re also missing out on a potentially important fat fighter! Researchers at Purdue University in Indiana found that young, normal weight women who had 1,0. Leading calcium expert, Dr Michael Zemel and colleagues, analysed the diets of 3. In contrast, those taking calcium supplements or those who had little calcium or dairy in their diet lost only 8% and 6% of their body weight, respectively. All the research suggests that calcium alone can help weight loss, but the effects seems to be more dramatic when it’s taken in the form of dairy products. More work needs to be carried out to confirm the findings of these studies, but so far, results look promising. Consequently, don’t be tempted to ditch the dairy and instead make sure you include low- fat products in your diet – aim for three servings daily such as a glass of milk, 1 small pot of low- fat yoghurt and a matchbox- sized piece of cheese. Your taste buds, bones and waistline will love you for it, and it could be better for your health than you think. Milk and Health. Milk became a headline topper in June when a study published in the Journal of Epidemiology and Community Health revealed that a diet rich in milk doesn’t actually increase the risk of heart disease and stroke – and may even help to prevent them! In the study, men who drank the most milk every day (more than a pint) were found to have a lower risk of heart disease and stroke than those who drank the least (less than half a pint). Meanwhile, cholesterol and blood pressure readings were similar in high and low milk consumers. ![]() ![]() The authors concluded by saying, “The present perception of milk as harmful in increasing cardiovascular risk should be challenged and every effort should be made to restore it to its rightful place in a healthy diet.”. Diet & Exercise. Part 1: Reducing the Iron Absorbed from Food. Thalassaemia is a complex condition and the ideal diet would need to take account of many factors. This article concerns the iron present in food and also discusses Antioxidants in food, diet for the prevention of Osteoporosis and Diabetes, Zinc in the diet and diet for children with thalassaemia. In thalassaemia, although most of iron overload is due to blood transfusion, increased absorption of iron from the diet is also important. Only a small amount of iron from the diet is absorbed into our body. The amount absorbed is higher when haemoglobin in the blood is low. People with low haemoglobin such as those with thalassaemia intermedia or those with thalassaemia major, in- between transfusions could therefore adapt their diet so that not only the total amount of iron in their diet is low but also the amount of iron absorbed into their body is low. There are two kinds of iron in the diet: iron which is present in red meat (Meat iron) and iron which is widely distributed in the diet (Non- meat iron). Meat Iron. Meat iron is present in red meat such as beef, lamb and pork and the dark meat of chicken as well as in seafood such as sardines, cockles and mussels. Liver is a very rich source of meat iron Try to cut down on these and perhaps substitute meat with soy protein. It is not, however, a good idea to exclude meat, chicken and fish completely from your diet because they contain other important nutrients, particularly for children. Choose the white part of chicken rather than red meat as it contains less iron. On average, after a meal with red meat, about 3. However, this may vary between 1. The calcium, present in milk, cheese, yoghurt, cream decreases the absorption of meat iron. Try to drink a glass of milk with a meat- containing meal and to use milk in cooking. Good examples are the white cheesy sauces in lasagna, pasticcio, mousaka and cannelloni, adding lots of cheese in spaghetti bolognaise and using yoghurt and milk to cook your curries. Milk intake should be at least one pint daily, particularly because it helps to prevent osteoporosis, as it will be discussed later. If you are worried about your weight, semi- -skimmed or skimmed milk are just as rich sources of calcium as whole milk. Non- Meat Iron. Non- meat iron is widely distributed in the diet, present in eggs, chocolate, cereals, vegetables, fruits roots (potatoes, parsnips), beans and lentils. In the UK several foods are fortified with iron, such as breakfast cereals, wheat flour and bread. However this may not be the case in other countries. The absorption of non- meat iron from the diet into our body is much less than that of meat iron, but it may vary more than 2. The foods which decrease its absorption are: (i) cereals (ii) dairy products. The foods which increase its absorption are: (i) fruit and vegetables rich in vitamin C, (ii) meat, fish, shellfish and poultry and (iii) pickles, sauerkraut, soy sauce, vinegar and alcohol. It is difficult to avoid taking non- meat iron because it is present in most foods. However, diet can be modified by taking more of the foods which decrease and less of the foods which increase the amount of iron absorbed into our body. Foods that decrease non- meat iron absorption. Cereals: Wheat bran, maize, oats, rice and soy, decrease the iron absorbed into our body and fight the effect of vitamin C. Foods rich in vitamin C increase iron absorption. It is good to eat a lot of cereals in your diet, but remember not to take a vitamin C- rich food with them, like orange juice. Try to combine milk and cereals (e. In the UK, all wheat flour other than wholemeal is required by law to be fortified with iron. The fortification of breakfast cereals is voluntary. It may therefore be better to choose unfortified wholemeal wheat flour and bread, and to look carefully at the label of your favourite breakfast cereal. Unfortified breakfast cereals include porridge oats and some cereals in health shops but look at the label to make sure you choose an unfortified variety. In other countries, flour and breakfast cereals may not be fortified. Is this a good excuse for more holidays abroad then? Soy protein also decreases the amount of iron absorbed into your body. Soy protein can work well in many recipes (e. Tea, coffee and spices. Tea, coffee and some spices (e. Drink plenty of tea and coffee daily, particularly with your meals. Better yet, if you take it with milk. Tea is also a very good source of antioxidants as will be discussed later. And, keep adding oregano to spice- up your souvlaki! Dairy products. Milk, cheese and yoghurt decrease the iron absorbed into our body. Calcium is also important for osteoporosis, so it is good to include as many dairy products as you can in your diet. Lower fat varieties of milk (skimmed or semi- skimmed) and cheese are just as high in calcium and may be preferred if you are watching your weight. At least one pint of milk should be taken every day. Foods that increase non- meat iron absorption. Vitamin C. Vitamin C is present in fruit, fruit juice and vegetables. It is better to avoid drinking fruit juice, such as orange juice, with your meal or your toast in the morning. Instead, a cup of tea or coffee is better options as they inhibit iron absorption. Alternatively, have a glass of milk! Beer increases iron absorption so it is better to avoid drinking it with your meal too often, but you could always have it on its own with some nuts! Fruit and fruit juice are, however, good sources of antioxidants and should be taken on their own as snacks. Boiled vegetables contain much less vitamin C because the vitamin leaks in the water. Meat, poultry, fish and seafood. Meat, poultry, fish and seafood not only contain a lot of meat iron but they also help to absorb more of the non- meat iron from your food! It would be unwise, however, to omit them from the diet altogether as they contain other vital nutrients, particularly important for children and adolescents. Pickles, sauerkraut, soy sauce, vinegar, alcohol. Sauerkraut, pickled onions, turnips and carrots as well as fermented soy products (e. The amount of iron absorbed is even higher when the pickled vegetables are added to bread and rye- containing meals. In general, a low iron diet would contain cereals (maize, whole- grain flour, beans) and root vegetables with little meat, fish or foods rich in vitamin C. A moderate iron diet would consist of cereals and root vegetables but would also contain some vitamin C- rich foods and meat. High iron diets contain generous quantities of meat, poultry and fish. They also contain foods with high levels of vitamin C such as citrus fruits and some vegetables. A high iron diet can be reduced to a moderate one by the regular consumption of foods which decrease the amount of iron absorbed by our body, such as dairy products, cereals, beans, coffee and tea. Right, says Fred, let's have a cup of tea!!! Part 2: Antioxidants in Food. Paradoxically, oxygen is essential for life but is also lethal! This is because normal oxygen molecules can convert into different chemical forms known as 'free radicals'. When the activity of free radicals is harnessed and controlled, they have important uses in the body. Uncontrolled free radical reactions, however, can do great damage and lead to disease. Antioxidants are important in any diet, because as their name suggests, they prevent oxidative damage in the body. In doing so, they play an important role in the prevention of diseases such as coronary heart disease and cancer. In Thalassaemia, because of the excess iron in the body, there is a higher risk of oxidative damage. In this article, I will concentrate on the four main antioxidants: Vitamin E, Vitamin C, Carotenoids and Flavonoids. Vitamin EVitamin E is the most important dietary antioxidant. Several studies have found that many Thalassaemics have lower levels of Vitamin E in their blood compared to non- Thalassaemics. This could be either because Thalassaemics do not take as much Vitamin E in their diet or because their needs are higher. In many studies, when Vitamin E was given as a supplement, Vitamin E levels in the blood improved. However, even if your Doctor or Dietician recommends you take a supplement, the best way for any vitamin to enter your body is through your food. Vitamin E is fat- soluble which means that it is present in foods which have a high amount of fat. The best sources of Vitamin E are vegetable oils (olive, safflower, palm and soya oil). The best one to use is probably olive oil because thetype of fat it contains can help to prevent heart disease. In Mediterranean countries where olive oil is used a lot (Greece, Portugal, Spain, Italy) heart disease is lower than in Northern Europe. Remember, however, that the vitamin is destroyed slowly with frying. Therefore, the best way to get the most out of your olive oil is to add it to food towards the end dressing. Olive oil mixed with lemon, for example, can make a delicious dressing for fish, chicken, boiled vegetables and salads. Being Greek Cypriot myself, I can give you many recipes where olive oil features as the main ingredient! You can probably do better, however using you own imagination. Choose the extra virgin olive oil if you like the intense flavour and you tend to use it as a dressing, or experiment with more refined varieties if you want to use it for cooking, making cakes etc. Ghee also contains Vitamin E but since olive oil has additional health benefits, you may like to try using it in cooking. Other sources of Vitamin E are dairy products, cereals, nuts, eggs and meat. Dairy products are particularly good to include in the diet not only because they contain Vitamin E, but also because they inhibit iron absorption from our food into our body and also because they contain a lot of calcium which can help to prevent Osteoporosis (weak bones). You can try to use milk in cooking or to have a glass of milk with your meal.
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