SARA NUTRITION

WORLD HEPATITIS DAY # World Hepatitis Day, observed on July 28 every year, aims to raise global awareness of hepatitis-  a group of infectious diseased known as Hepatitis A, B,C, D and E- and encourage prevention, diagnosis and treatment. # Hepatitis affects hundreds of millions of people worldwide, causing acute and chronic disease and killing close to 1.4 million people every year. THEME : * World Hepatitis Day provides an opportunity to focus on actions such as Raising awareness of the different forms of hepatitis and how they are transmitted strengthening prevention, screening and control of viral hepatitis and its related diseases Increasing hepatitis B vaccine coverage and integration into national immunization programmes coordination a global response to hepatitis THEME FOR 2016 :       " PREVENTING HEPATITIS : ITS UP TO YOU " HEPATITIS :               Hepatitis ...

TIPS TO HELP YOU EAT FRUITS GENERAL : # Keep a bowl of whole fruit on the table, counter or in the refrigerator. # Buy fresh fruits in season when they less expensive and at their peak flavor. # Try pre-cut packages of fruits for a healthy snack in seconds. # choose packaged fruits that do not have added sugars. NUTRITIONAL : #  Make most of your choices whole or cut fruits rather than juice, for the benefits dietary fiber provides. # Select fruits with  more potassium often, such as bananas, prunes, peaches and apricots. # Vary your fruit choices. fruits differ in nutrient content. IN MEALS : # At breakfast, top your cereal with bananas or peaches. # Drink 100% orange or mix fruit juice. # At Lunch, pack a banana, grapes to eat or choose fruit salad. # At dinner, add oranges, pineapple or grapes in a salad. # For dessert, choose baked fruits like apple or pears or a fruit salad.   AS A SNACK : # Cut-up fruit makes a great s...

VITAMIN OF THE WEEK # Niacin, also known as Vitamin B3 and Nicotinic acid. RECOMMENDED INTAKE Infants, birth to 6 months: 2 mg (adequate intake) Infants, 7 months to 1 year: 4 mg (adequate intake) Children, 1 to 3 years: 6 mg (RDA) Children, 4 to 8 years: 8 mg (RDA) Children, 9 to 13 years: 12 mg (RDA) Boys, 14 to 18 years: 16 mg (RDA) Girls, 14 to 18 years: 14 mg (RDA) Men, 19 and older : 16 mg (RDA) Women, 19 and older : 14 mg (RDA) pregnant women : 18 mg (RDA) Lactating Women :17 mg (RDA) FUNCTIONS: #Helps to lowers the cholesterol levels. # Lowers the risk of heart diseases. # Controls diabetes. # Increases joint mobility. # Lowers the risk of Alzheimer disease. # Lowers the risk of developing cataract. # Prevent Skin cancer FOOD SOURCES : # Beetroot # Liver # Salmon fish # Tuna # Sunflower seeds # Peanuts # Brown rice # Lamb # Turkey # Hard boiled eggs DEFICIENCY : ...

SPICE OF THE WEEK FENUGREEK * Fenugreek is an herb similar to clove that is native to the Mediterranean region, Southern Europe and western Asia. * Fenugreek is used as an herb (dried or fresh leaves), spice (Seeds) and vegetable ( fresh leaves)   * NUTRITIVE VALUE : # PER 100 G Fenugreek leaves provide 49 k cal, and contain 89% water, 6% carbohydrates, 4% protein and less than 1% fat with calcium 40% of the RDA # For 100 g Fenugreek seeds are rich source of protein, dietary fiber, B vitamins and iron. HEALTH BENEFITS OF FENUGREEK # Helps to lower the cholesterol level # Controls diabetes and lowers the blood sugar level # Aids digestion # Helps to reduce acidity and acid  re flux # Helps to lose weight # Remedy for sore - throat # Helps to prevent colon cancer # Helps to sooth skin inflammation #Helps to resolve hair problems # Reduces menstrual discomfort

HEALTHY EATING TIPS *  Eat a variety of vegetables and add them to mixed dishes like casseroles, sandwiches, and wraps. *  Make a smoothie by blending fat-free yogurt or milk with peanut butter and a  banana. *Reduce food waste by keeping track of storage times for different foods. * Make half your  plate  fruits and vegetables. This week, be adventurous and pledge to try a new fruit or veggie * Aim for a variety of protein foods in: lean meat, poultry, seafood, eggs, beans, nuts and seeds are all good sources. Protein has the building blocks to keep you healthy and strong. * Buy vegetables that are easy to prepare. Pick up baby carrots, cabbage slaw mix and grape tomatoes for a salad in minutes. Veggies such as snow peas or celery sticks make quick snacks. *Introduce whole grains bit by bit. Mix whole-grain cereal into your favorite cereal to make half your grains whole. " Go back to basics".