Food & Nutrition Update

Obesity: A Looming Epidemic

Overweight and obesity are defined as abnormal or excessive fat accumulation that presents a risk to health. A crude population measure of obesity is the body mass index (BMI), a person's weight (in kilograms) divided by the square of his or her height (in metres). A person with a BMI of 30 or more is generally considered obese. A person with a BMI equal to or more than 25 is considered overweight. Obesity is growing to epidemic proportions especially in urban areas in our country. Weight has become a national obsession in our country especially with the ever growing middle class segment. Weight loss is the favorite New Year resolution every one seems to be taking regardless the age group a n d g e n d e r. N o discrimination here! Ideal weight is some NORMAL OVER OBESE thing more than what WEIGHT WEIGHT makes you look good. It will keep you healthy and that is extremely important. And if it also makes you look good what more can one ask for! Weight was not an all consuming issue even a few years back. But now even the standard way of greeting some one whom you have not met in a couple of months seems to be a greeting in combination with an observation about their weight. How are you? You look like you have lost some weight! And you are sure you made the persons day! I conduct nutritional awareness workshops regularly and the only way the audience interest can be caught is if I connect everything I say to how to lose weight. There may be a few who are already ailing with life style diseases such as diabetes, hypertension or cardiac problems who have questions about their diet but their primary concern too seems to be weight loss just like the next person. Over weight is a problem, which brings along risks of several life style diseases such as diabetes, hypertension, heart problems, osteo-arthritis, obesity etc. Although there may be several factors contributing to excess weight such as hormonal, genetic and metabolic issues it is largely viewed as life style dependent condition with two main causes, excessive energy (calorie) intake and reduced physical activity.

February 2010 Volume 1 Issue 2 Price : Rs. 30

But our combined favorite weapon to fight over weight seems to be walking. Except a few who take informed decision about looking at their diet and making necessary changes in their life style others seem to think a walk everyday is the magic pill to fight the bulge. Yes walking will help keep us fit but it alone is not enough to make one achieve ideal weight. But when one thinks of losing weight and draws up a plan it should not be something to be adopted for a short period. Make important, small and effective changes in diet and lifestyle and make them forever. That is the only way to climb to reach the goal of ideal weight and stay there which is even more SEVERELY MORBIDLY OBESE OBESE difficult and important. Another important aspect that needs to be considered is individual variation. What works for one may not work for another and this is something most of us seem to ignore. When we make a plan to lose weight we should look at our age, physical parameters, physical activity, body mass index, physiological status, medical conditions if any, dietary habits and so many more. If over weight, one needs to go about attaining ideal weight systematically. Firstly talk to your doctor to see if there is any underlying cause why you are gaining weight (do the same if you are losing weight drastically) and get treated if there is any medical condition. Get suggestions on what exercise plan suits you better. Exercise is for everyone and we need to adopt it as part of our daily routine. The next step would be to sit with a nutritionist/dietician and work out a diet plan which is not drastically different from your regular dietary habits (unless of course your dietary habits are really bad). And remember do not ask for any quick fixes because the faster you lose weight on crash diets the faster you will gain it back. Ask for a plan which is doable for you and which you can follow over a period of time. Maintain ideal weight and be healthy!

About Editor : This News Letter is compiled by Dr. Kavitha Reddy. She has a doctorate in Food Science from CFTRI, Mysore and a Masters in Food and Nutrition from ANGRAU. She worked at Wageningen Agricultural University, The Netherlands and Whistler Center for Carbohydrate Research, Purdue University, USA before returning to India. She has authored several popular and scientific articles and also a cookbook. Dr. Reddy worked as a Nutrition Consultant for national and international organizations for several years. Presently she is In-charge Nutrition at Food and Agri Consulting Services.

Protein, Weight Management and Satiety

Obesity, with its comorbidities such as metabolic syndrome and cardiovascular diseases, is a major public health concern. To address this problem, it is imperative to identify treatment interventions that target a variety of short- and long-term mechanisms. Although any dietary or lifestyle change must be personalized, controlled energy intake in association with a moderately elevated protein intake may represent an effective and practical weight-loss strategy. Potential beneficial outcomes associated with protein ingestion include the following: 1) increased satiety-protein generally increases satiety to a greater extent than carbohydrate or fat and may facilitate a reduction in energy consumption under ad libitum dietary conditions; 2) increased thermogenesis-higher-protein diets are associated with increased thermogenesis, which also influences satiety and augments energy expenditure (in the longer term, increased thermogenesis contributes to the relatively low-energy efficiency of protein); and 3) maintenance or accretion of fat-free mass-in some individuals, a moderately higher protein diet may provide a stimulatory effect on muscle protein anabolism, favoring the retention of lean muscle mass while improving metabolic profile. Nevertheless, any potential benefits associated with a moderately elevated protein intake must be evaluated in the light of customary dietary practices and individual variability.
Douglas Paddon-Jones, Eric Westman, Richard D Mattes, Robert R Wolfe, Arne Astrup,and Margriet Westerterp-Plantenga. Am J Clin Nutr 2008;87(suppl):1558S61S

Protein content in the diet if increased contributes to satiety and decreases consumption of excessive calories. Generally when planning weight loss diets protein is increased and carbohydrates and fats are reduced. There is a lot of scientific data that suggests protein does help in weight management. The above authors suggest that moderate increase in dietary protein in association with physical activity and an energy-controlled diet may improve the regulation of body weight. Protein plays an important role in weight management and several mechanisms are involved in this process.

Know the Role of Food in Managing a Condition - Lactose Intolerance

Lactose intolerance is the inability of the body to metabolize lactose sugar due to the absence of the enzyme lactase in the digestive system. It could be congenital lactase deficiency in infants who cannot tolerate lactose due to the absence of the enzyme lactase in the intestinal mucosa. In the absence of the enzyme lactose cannot be hydrolyzed to glucose and galactose and there is an accumulation of free lactose in the intestines that leads to fermentation, abdominal pain and loose motions. Acquired lactase deficiency occurs in older children and adults in many Asian and African countries. These subjects usually do not habitually consume milk and hence the activity of the enzyme in the intestine is low. When large amount of lactose is consumed they do not tolerate it. It is likely that the production of lactase like many other induced enzymes, in the intestinal mucosa is stimulated by the presence of lactose. When lactose is not consumed the synthesis of the enzyme is reduced. What are the symptoms of lactose intolerance? People with lactose intolerance may feel uncomfortable from 30 minutes to 2 hours of consuming milk and milk products. Symptoms range from mild to severe based on the amount of lactose consumed by the person and also the amount the person can tolerate. Common symptoms include abdominal pain abdominal bloating gas diarrhea nausea Diet for lactose intolerants Infants who have lactose intolerance cannot take mothers milk or dairy milk. Therefore a doctor will have to suggest what the infant needs to be fed with. For infants with lactose intolerance doctors usually prescribe formulae that are usually based on soy protein. In older children and adults the severity of lactose intolerance varies. Their diet is based on how much lactose they can tolerate. But in general lactose intolerant people need to avoid milk and all other dairy products. Also the amount of lactose in different milk products is different. Lactose is water soluble therefore the amount of lactose in butter and cheese is lower and may be tolerated by some of these lactose intolerant people. Traditionally made yogurt (curd) has bacterial lactase from starter and may be more tolerated. Adults and older children have a healthy alternate to dairy products in soy milk and other soy products such as tofu. The only concern is dairy milk is a major source of calcium and therefore calcium requirement needs to be taken care of. There are other plant based milks also available in market such as rice milk, peanut milk etc. Calcium requirement can be taken care of by taking other calcium rich foods, soy products enriched with calcium or doctor prescribed calcium supplements. Talk to your doctor and dietician and work out a diet that suits your condition so that all nutrient requirements are met. Milk and milk products are added to a number of processed foods such as bread, baked products, pancakes, breakfast cereals, protein powders and bars, salad dressings etc. Lactose intolerant people need to check the labels of foods to see if the products have lactose or milk or milk products in them.
References Nutritive Value of Indian Foods, National Institute of Nutrition, ICMR, 1971 Food and Nutrition, Vol 1 and II, Dr. M. Swaminathan, 1974

Journal Abstract
Update on Prevention of Folic acid- Preventable Spina Bifida and Anencephaly BACKGROUND: The number of countries fortifying wheat and maize flour with folic acid has increased in the past 2 years. Folic acid prevents most cases of spina bifida and anencephaly by raising serum folate levels among women capable of bearing children, as does encouraging women to consume folic acid supplements prior to pregnancy. METHODS: The progress in preventing these serious birth defects can be measured by tracking the number of countries now fortifying and program coverage in each. Country estimates of the number of pregnancies affected by spina bifida and anencephaly are calculated using a prefortification birth prevalence baseline and estimates of the portion prevented by wheat and maize flour fortified with folic acid. RESULTS: Current fortification programs are preventing about 22,000, or 9 % of the estimated folic acid-preventable spina bifida and anencephaly cases. This represents an annual global decrease of about 6,600 folic acid-preventable spina bifida and anencephaly cases since 2006. CONCLUSIONS: The pace of preventing these serious birth defects can be accelerated if more countries require fortification of both wheat and maize flour and if regulators set fortification levels high enough to increase a woman's daily average consumption of folic acid to 400 mcg.
Karen N. Bell and Godfrey P. Oakley Jr. Birth Defects Research (Part A): Clinical and Molecular Teratology 85: 102-107 (2009)

Get Acquainted With Your Nutrients - Folic Acid

Folic acid is a water soluble B vitamin which is very important to our body. It is also called folate, folacin, pteroylglutamic acid and vitamin B9. Folate is the naturally occurring form. In food folic acid occurs in two forms : Folic acid, tetrahydrofolic acid and its derivatives and Folic acid conjugate (folic acid glutamates) It is essential for a. b. c. d. e. Maturation of blood cells Synthesis, repair, methylation of DNA Biological reactions in which it is a co-factor Cell division and growth Spinal fluid in which it is a component etc
Folic acid is an important nutrient for women who may become pregnant. A woman's blood levels of folate fall during pregnancy due to an increased maternal RBC synthesis in the first fist half of pregnancy and fetal demands in the second half. The first four weeks of pregnancy (when most women do not even realize that they are pregnant) require folic acid for proper development of brain, skull and spinal cord. Serious birth defects like neural tube defects are less likely to occur when women take 0.4 mg folic acid daily.

Dietary sources of folic acid Dried yeast and liver, wheat germ and rice polishing are rich sources of folic acid. Whole cereals, legumes, green leafy vegetables are good sources while milled cereals, other vegetables, milk and fruits are fair sources. Some breakfast cereals (ready to eat and others) are fortified with 25% and 100 % of the recommended allowance (RDA) for folic acid. Folic acid is added to grain products in many countries and in these countries fortified products make up a significant source of the population's folic acid intake.
References Food and Nutrition, Vol 1, Dr. M. Swaminathan, 1974

How much Folic acid do we need? Recommended dietary allowance (RDA) of free folic acid Women Men Pregnant women Lactating women 100 g 100 g 400 g 150 g

Folic acid requirement can also be expressed on the basis of body weight also i.e., 3 g/kg.
Nutritive Value of Indian Foods, National Institute of Nutrition, ICMR, 1971

Dietary reference intakes (DRIs) Estimated average requirements for groups as folate per day Women Men Pregnant women Lactating women 320 g 320 g 520 g 450 g

Food and Nutrition Board, Institute of Medicine, National Academies (1998)

Deficiency of folic acid The most important deficiency syndrome in man due to folic deficiency is the development of megaloblastic anemia.

Lemon is a small evergreen tree (Citrus limon) originally native to Asia. The oval yellow fruit is used for culinary and non-culinary purposes all over the world. Though mostly its juice is used the pulp and rind are also used in cooking and baking. India is the largest producer of lemons, with about 16 % of total world's production. Major nutrients of lemons per 100 gm Vitamin C Calcium Potassium 39 mg 70 mg 270 mg

Nature's Gift - Lemons

Nutritive Value of Indian Foods, National Institute of Nutrition, ICMR, 1971

Lemon juice contains 5 % citric acid and therefore used as inexpensive source of acid in educational science experiments. Because of citric acid it Lemon juice is sprinkled on foods that is used in so many other tend to oxidize and turn brown after ways such as cleaning being sliced such as bananas, apples and bleaching apart etc. The citric acid acts as a short term from culinary uses. Vitamin C is the major nutrient of lemon and vitamin C is the most important antioxidant in nature. Vitamin C is also essential for a strong immune system. Lemons are used to make lemonade which is a universally loved drink. Lemon juice is used to marinate fish to reduce the
preservative by denaturing enzymes that cause browning and denaturation.

odour. It is used to marinate meat to tenderize the meat which comes about because the acid in the lemon juice hydrolyzes the collagen fibers. Lemons alone or with oranges are used to make marmalades. And can we forget the delicious lime rice and the yummy utterly sour nimbu achaar from our cuisine. And the sliced nimbu served with almost everything so that we can add a dash of lemon juice to almost anything that is being served to make it even more lip smacking! And what about all those drinks served with a slice or wedge of lemon on the rim! Traditional or modern Lemon was introduced to Americas cuisine lemon is in 1493 when Christopher Columbus brought lemon seeds to Hispaniola indispensable. Tip: Thin skinned along his voyages. lemons have more In 1747 James Lind's experiments j u i c e a s t h i c k on seamen suffering with scurvy skinned ones have involved adding vitamin C to the less flesh therefore diets using lemon juice in their diets. less juice. Choose yellow coloured lemons and those which seem heavy for their size. To get the most juice out of lemon, allow it to first reach room temperature or microwave it for a few seconds before extracting juice. Using your palm and rolling the lemon on a hard surface also yields more juice.

Recipe - Assorted Bean Salad

Ingredients Green gram, whole Rajma Soybeans Lobia Tomatoes (medium sized) Onions (medium sized) Chaat masala Coriander leaves For dressing Olive oil Lemon juice Pepper powder Salt 3 tbsp 3 tbsp 3 tbsp 3 tbsp 2 2 2 tsp (optional) 1 tbsp 1 tbsp 1 tbsp to taste to taste
The word salad comes from the French word salade of the same meaning. In English, the word first appeared as salad or sallet, in the 14 th century. Until the 18 th and 19 th centuries most humans avoided eating raw vegetables due to the danger of disease. Most felt the only safe way to eat vegetables was to cook the veggies well!

beans and toss the salad. 3. Sprinkle chaat masala if desired. Garnish with chopped coriander leaves and serve.

Cooking tips: Soak legumes 4-8 hours before cooking or soak overnight so that they are ready to cook whenever needed. Soaking reduces cooking time.

Add salt or acidic ingredients (tomatoes, vinegar, lime juice etc.) near the end of cooking after the legumes become tender other wise the cooking process is slowed down. Nutrition tips: If the water in which legumes are soaked is discarded before cooking that reduces flatulence and if the soaked water is used to cook the legumes more nutrients are retained. To reduce fat in the diet, do not simply remove fat, but eat more legumes which provide bulk and sustain you.

Method: 1. Soak all the beans overnight and pressure cook. Do not over cook. Chop tomatoes, onions and coriander leaves. Mix the cooked beans with chopped tomatoes and onions. 2. In a small capped jar pour olive oil and lemon juice, add pepper powder and salt. Shake vigorously, pour it over the

for more details contact :

food&a ri
CONSULTING SERVICES

FOOD & AGRI CONSULTING SERVICES

601, DDA Building, Laxmi Nagar District Centre, Delhi - 110 092 Tel. : +91-11-47675220 Fax : +91-11-47675206 Email : kavithar@fnacs.org

Publisher, Printer and Editor : Editor - Dr. Kavitha Reddy on behalf of Food & Agri Consulting Services Printed at I.A. Printing Press, C-25, New Brij Puri, New Delhi - 110 051 and Published from Food & Agri Consulting Services, Flat No. 601 Plot No. 4, DDA Building, District Centre Laxmi Nagar, Delhi - 110 092