Nutrition for healthy skin (eczema, psoriasis etc)

These are some food groups which are absolutely essential in healing eczema. This does not mean that you must eat everything listed here all at once. However, try to make sure that these essential nutrients become a part of you or your child's daily diet.

(1) Vitamin A

Commonly we associated Vitamin A with good eyesight and skin. Not many of us realize that this is an immune boosting nutrient as well. Because eczema is an immuno-disorder, you can understand the importance of this essential nutrient towards the healing process. In other words, an eczema flare up signifies a deficiency in Vitamin A (especially beta carotene which is a major contributing factor in eczema healing). As a matter of fact, and if I had to do order of importance, replenishing this nutrient would be my first focus.

There are two forms of vitamin A: beta carotene & retinol. You want to focus your attention on the beta carotene form. Some of the foods that contain this essential nutrient are green vegetables (like broccoli, collard, kale, mustard, & spinach), green & romaine lettuce, carrots, squash, sweet potatoes, and pink grapefruit (to name a little more than a few). Daily servings of one or more of these vegetables will begin the healing process. Green vegetables are especially important as they play the dual role of providing both the beta carotene and the fiber which are critical to healing eczema.

A word of caution here, just as vitamin A deficiencies can cause disease, so can over-dosage. This is why you need to be careful when supplementing this vitamin, as in the form of pills. I would prefer consuming this essential nutrient through whole food consumption which is the safest way.

(2) Vitamin B

B2 (riboflavin) helps the body cells to use oxygen and promotes tissue repair/healthy skin. B3 (niacin) is essential for cell metabolism and the absorption of carbohydrates which also helps to maintain healthy skin. Whole food sources for vitamin B2/riboflavin are milk, cheese, liver, fish, & poultry. A major whole food source for B3/niacin is liver.

(3) Vitamin C

Vitamin C is a natural antihistamine which regulates histamine release in a healthy manner without promoting the harmful side effects as those created by steroid and other eczema medications. And, of course, Vitamin C is essential for boosting the immune system. You must make sure your body gets a constant daily supply of Vitamin C as it is not stored in the body.

(4) Fiber

Fiber is especially important for good digestive health. Fiber promotes good digestion. This will not only help rid the constipation problem; but it will also remove candida. Candida is a yeast like parasite that promotes eczema. Fiber promotes healthy digestive flow and helps in ridding the body of the candida that promotes eczema flare ups.

(5) Essential fatty acids (omega-3, omega-6, omega-9, GLA) and Vitamin E

The essential fatty acids and vitamin E addresses the skin and cells moisture levels. EFA's are responsible for maintaining the cells moisture. This is important because the skin's moisture barrier serves as a protective barrier against the elements (free radicals). Some of the food sources of ω-3 and ω-6 fatty acids are fish and shellfish, flaxseed (linseed), soya oil, canola (rapeseed) oil, hemp oil, chia seeds, pumpkin seeds, sunflower seeds, leafy vegetables, and walnuts.

Article Source: http://EzineArticles.com/346584

Foods that reduce cholesterol

Lowers LDL (bad cholesterol)

Benecol drinks - contain plant sterols:  

Oats, Chia seeds, flaxseeds and soluble fruit and veg (listed below) - Soluble fibre,  prevents absorptoin of cholesterol,

Whole grains - fibre, heart protecting phytonutrients and antioxidants

Green tea- contains catechins

Kale - Bile sequestrants

Lecithin Granules - polyunsaturated fats

 

Increase HDL (good cholesterol)

Certian fish (tuna, salmon), Peanuts, mushrooms, green peas, sunflower seeds, avocado, tomatoes - all contain niacin

nuts, olive oil (with bread, not to cook with) contain polyunsaturated fats

fish (2-3 times a week), chia seeds, contain omega 3


Protect arteries from Damage

Berries, kale, brocolli, spinach, grapes, sweet potato high in antioxidants eg



Prevent blood clots

Herbs and spices such as cayenne, cinnamon, cloves, coriander. 


Fruit (soluble fiber)

Apples

Pears (pectins)

Bananas

Berries (pectins)

Grapes (pectins, especially red ones)

Citrus fruits


Vegtables (soluble fiber) 

Sweet potato

Aubergines

Brocolli

Legumes (lentils, beans)



Avoid

Coffee

Alcohol

Salts

Sugars

Saturated fats

Calorie surplus


Make sure to

Exercise (enough to cause a calorie deficit)

Eat sources of potassium and magnesium (Above)

Lose weight

Reduce salt intake

Drink alcohol in moderation

 
 

Foods to lower blood pressure

Blood pressure is the pressure the blood exerts on the vessel walls.
Blood vessel muscles contracting and relaxing can increase and decrease blood pressure levels.
This is controlled by a delicate balance between sodium (salt) and potassium as well as magnesium and calcium.

Salt intake results in an increase in the pressure. Magnesium and potassium can reduce the pressure.

Good sources of magnesium, calcium and potassium include

Bananas
Kiwi's
Peaches and Nectarines
Berries

Kale
Brocolli
Spinach
Potatoes
Sweet potato
RED peppers
Avocado
Aubergine

Anyone on ACE inhibitors (type of blood pressure medication) or with renal failure or kidney disease should avoid high potassium diets.

Ways to reduce blood pressure

Exercise (enough to cause a calorie deficit) 30-40 minutes a day strengthens the heart - can reduce systolic (top number) blood pressure by 5 to 9 mmHg

Eat sources of potassium, calcium and magnesium (Above)

Lose weight

Reduce salt intake

If taking alcohol only drink in moderation

Don't smoke

Omega 3 fish oils

Garlic - can reduce blood pressure by 10% in12 weeks (in capsule form rather than cooked)

nuts & seeds (not salted) -  potassium and magnesium, good balance of omega 3 and 6,  best ones are flax seeds, pumpkin seeds, walnuts, cashew nuts and pistachio nuts

Whole grains Whole grain bread, rice and pasta, heart protecting phytonutrients and antioxidants

Beetroot (nitrates)
Leek (nitrates)
Parsley (nitrates)
Celery (nitrates)
Lettuce (nitrates)

Skimmed milk (calcium)

Avoid

Coffee

Alcohol

Salts

Sugars

Saturated fats

Calorie surplus

healthy cheese choices

Cheese can be high in saturated fat and salt so it's best to choose low fat low salt options

Reduced Fat cheese must have at least 30 percent less fat than the standard cheese against which it is being compared.

 

 

Low Fat cheese must have less than 3% fat. Examples include Low Fat Cottage cheese, Low Fat cheese spread (e.g. a low fat “Philadelphia style” cheese) or Low Fat Hard cheese (e.g. Weight Watchers).

 

Low fat

Feta

Parmesan

Cottage cheese

 

 

High fat

Cheddar

Stilton

Make sure to check the saturated fat and salt content on the label

crohn's disease

 There is no scientifically proven diet for inflammatory bowel disease. Most experts believe, though, that some patients can identify specific foods that trigger their gastrointestinal symptoms, particularly during disease flares. By avoiding your "trigger foods," you may find that your GI symptoms of gas, bloating, abdominal pain, cramping, and diarrhea are more manageable. At the same time, you will give your inflamed intestines time to heal.

If you have had problems absorbing nutrients due to Crohn's disease, it's important to follow a high-calorie, high-protein diet, even when you don't feel like eating. In this setting, an effective Crohn's disease diet plan, based on recommendations from experts, would emphasize eating regular meals -- plus an additional two or three snacks -- each day. That will help ensure you get ample protein, calories, and nutrients. In addition, you will need to take your doctor-recommended vitamin and mineral supplements. By doing so, you will be able to replenish the necessary nutrients in your body.

 

Many people with Crohn's disease find that one or more of the foods on the following list aggravate symptoms during disease flares. It's possible that at least some of these listed foods will trigger your symptoms:

• alcohol (mixed drinks, beer, wine)
• butter, mayonnaise, margarine, oils
• carbonated beverages
• coffee, tea, chocolate
• corn husks
• dairy products (if lactose intolerant)
• fatty foods (fried foods)
• foods high in fiber
• gas-producing foods (lentils, beans, legumes, cabbage, broccoli, onions)
• nuts and seeds (peanut butter, other nut butters)
• raw fruits
• raw vegetables
• red meat and pork
• spicy foods
• whole grains and bran

 if certain raw vegetables trigger a flare, you don't necessarily need to give them up. You may find that steaming them, boiling them, or stewing will allow you to eat them without increased GI symptoms. If red meat increases fat in the stools, you could try eating ground sirloin or ground round to see if you can tolerate a leaner cut of beef. Or you might decide to rely on low-fat poultry without skin and fish as your main sources of protein.

 Keeping a daily food diary can help self-manage Crohn's disease

Limiting some food triggers may help control your symptoms during disease flares. But don't restrict yourself so much that you make malnutrition, which often accompanies Crohn's disease, worse. You'll need to find other sources to replace calories, protein, carbohydrates, and fats that are in the foods you eliminate. To do that, you'll need to focus on including nutrient-dense foods in your diet plan.

higher doses of vitamin D (1,000 to 2,000 IU each day) may be beneficial, particularly in reducing the risk of colorectal cancer,

Children 0-3 years old

0-6 months:

Breast milk is best option. In addition to containing all the vitamins and nutrients your baby needs in the first six months of life, breast milk is packed with disease-fighting substances that protect your baby from illness. Studies have shown that stomach viruses, lower respiratory illnesses, ear infections, and meningitis occur less often in breastfed babies and are less severe when they do happen.

> 6 months:

Here are some signs that your child is ready to try solids:

• She can sit up (with support) and can hold her head and neck up well.
• Her birth weight has doubled.
• She’s interested in what you’re eating and may even try to grab food from your plate.
• She can keep food in her mouth rather than letting it dribble out.
• She shows signs of being hungry for more than she’s getting by clamoring for more when her bottle is empty or wanting to nurse more often.

You can start weaning your baby with either fruit or vegetables. Once your baby is six months old, you don’t have to introduce foods in any particular order. The main thing is to introduce your baby to as many flavours and soft textures as you can soon after she’s six months old.

Milk Matters

An important part of a toddler's diet, milk provides calcium and vitamin D to help build strong bones. Toddlers should have 700 milligrams of calcium and 600 IU (International Units) of vitamin D (which aids in calcium absorption) a day. This calcium need is met if kids get the recommended two servings of dairy foods every day. But those servings provide less than half of the necessary vitamin D, so doctors often recommend vitamin D supplements. Your doctor will let you know if your toddler needs a supplement.
In general, kids ages 12 to 24 months old should drink whole milk to help provide the dietary fats they need for normal growth and brain development. If overweight or obesity is a concern — or if there is a family history of obesity, high cholesterol, or heart disease — talk to your doctor to see if reduced-fat (2%) milk may be given. After age 2, most kids can switch to low-fat (1%) or nonfat milk. Your doctor can help you decide which kind of milk to serve your toddler.


Toddlers should have 7 milligrams of iron each day. After 12 months of age, they're at risk for iron deficiency because they no longer drink iron-fortified formula and may not be eating iron-fortified infant cereal or enough other iron-containing foods to make up the difference.
Cow's milk is low in iron. Drinking a lot of cow's milk also can put a toddler at risk for iron deficiency. Toddlers who drink a lot of cow's milk may be less hungry and less likely to eat iron-rich foods. Milk decreases the absorption of iron and also can irritate the lining of the intestine, causing small amounts of bleeding and the gradual loss of iron in the stool (poop).
Iron deficiency can affect growth and may lead to learning and behavioral problems. And it can lead to anemia (too few red blood cells in the body). Iron is needed to make red blood cells, which carry oxygen throughout the body. Without enough iron and red blood cells, the body's tissues and organs get less oxygen and don't work as well as they should.
To help prevent iron deficiency:

• Limit your child's milk intake to about 16-24 ounces a day (2 to 3 cups).
• Serve more iron-rich foods (meat, poultry, fish, enriched grains, beans, tofu).
• When serving iron-rich meals, include foods that contain vitamin C (like tomatoes, broccoli, oranges, and strawberries), which improve the body's iron absorption.
• Continue serving iron-fortified cereal until your child is 18-24 months old.

Food Group	Daily Amount for 2-Year-Olds	Daily Amount for 3-Year-Olds	Help With Servings
Grains	3 ounces, half from whole-grain sources	4-5 ounces, half from whole-grain sources	1 ounce equals: 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal.
Vegetables	1 cup	1½ cups	Use measuring cups to check amounts. Serve veggies that are soft, cut in small pieces, and well cooked to prevent choking.
Fruits	1 cup	1-1½ cups	Use measuring cups to check amounts.
Milk	2 cups	2 cups	1 cup equals: 1 cup of milk or yogurt, 1½ ounces of natural cheese, or 2 ounces of processed cheese.
Meat & Beans	2 ounces	3-4 ounces	1 ounce equals: 1 ounce of meat, poultry or fish, ¼ cup cooked dry beans, or 1 egg.

tips on eating less fat

Tips on eating less fat

These tips can help you cut the total amount of fat in your diet:

• Compare nutrition labels when shopping, so you can pick foods lower in fat.
• Ask your butcher for lean cuts of meat, or compare nutrition labels on meat packaging. Look for meat that has visibly less fat.
• Choose lower-fat dairy products, such as 1% fat milk, low-fat plain yoghurt or reduced-fat cheese.
• Grill, bake, poach or steam food rather than deep frying or roasting.
• Measure oil with a tablespoon or use an oil spray, rather than pouring it straight from a container.
• Trim visible fat and take skin off meat before cooking.
• Use the grill instead of the frying pan, whatever meat you’re cooking.
• Put more vegetables or beans in casseroles and stews and curries, and a bit less meat.
• Spoon off fats and oils from roasts, casseroles, stews and curries.
• When making sandwiches, try leaving out the butter or spread: you might not need it if you're using a moist filling.
• Try reduced-fat spreads, such as olive oil or sunflower spreads (a new manufacturing process solved past concerns about their trans fat content). 

Cutting down on saturated fat

Use these practical tips about common foods to help you cut down on saturated fat:

Read the label

Nutrition labels can help you cut down on saturated fat. Look out for "saturates" or "sat fat" on the label.
High: More than 5g saturates per 100g. May be colour-coded red.
Low: 1.5g saturates or less per 100g. May be colour-coded green.
Medium: If the amount of saturated fat per 100g is in between these figures, that is a medium level, and may be colour-coded amber.
The label below is an example provided by a leading supermarket, which shows clearly that the food is high in saturated fat, because the saturates section is colour-coded red.

At home

• Spaghetti bolognese: use a lower-fat mince, as it’s lower in saturated fat. If you aren't using lower-fat mince, brown the mince first, then drain off the fat before adding other ingredients.
• Pizza: choose a lower-fat topping, such as vegetables, ham, fish or prawns, instead of pepperoni, salami or extra cheese.
• Fish pie: use reduced-fat spread and 1% fat milk. Try this healthy fish pie recipe.
• Chilli: use lower-fat mince to reduce the saturated fat content. Or try it vegetarian-style by adding beans, pulses and vegetables, instead of mince. Try this healthy chilli con carne recipe.
• Ready meals: compare the nutrition labels on different ready meals. There can be a big difference in saturated fat content. Pick the one lower in saturated fat using per 100g or per serving information. Remember, serving size may vary, so read the label carefully.
• Potatoes: make your roast potatoes healthier by cutting them into larger pieces than usual and using just a little sunflower or olive oil.
• Chips: choose thick, straight-cut chips instead of french fries or crinkle-cut. If you’re making your own, cook them in the oven with a little sunflower oil, rather than deep frying.
• Mashed potato: use reduced-fat spread instead of butter, and 1% fat milk or skimmed milk instead of whole or semi-skimmed milk.
• Chicken: before you eat it, take the skin off to reduce the saturated fat content. Try this healthy lemon chicken recipe.
• Meat: trim the visible fat off meat such as steak.
• Sausages: compare nutrition labels on the packs and choose the ones lower in saturated fat using per serving or per 100g information. Remember, servings may vary, so read the label carefully. Make sure you grill them instead of frying.
• Bacon: choose back bacon instead of streaky bacon. If you’re cooking your own, grill the bacon instead of frying.
• Eggs: prepare eggs without oil or butter. Poach, boil or dry fry your eggs.
• Pasta: try a tomato sauce on your pasta. It’s lower in saturated fat than a creamy or cheesy sauce.
• Milk: use 1% fat milk on your cereal. It has about half the saturated fat of semi-skimmed.
• Cheese: when using cheese to flavour a dish or sauce, try a strong-tasting cheese, such as mature cheddar, because you’ll need less. Make cheese go further by grating instead of slicing it.
• Yoghurt: choose a lower-fat and lower-sugar yoghurt. There can be a big difference between different products. 

Out and about

The tips below can help you cut down on saturated fat when eating out.

• Coffee on the go: swap any large whole milk coffee for regular "skinny" ones.
• Curry: go for dry or tomato-based dishes, such as tandoori or madras, instead of creamy curries, such as korma, pasanda or masala. Choose plain rice and chapatti instead of pilau rice and naan.
• Kebabs: at the kebab shop go for a shish kebab with pitta bread and salad, rather than a doner kebab.
• Chinese takeaway: choose a lower-fat dish, such as steamed fish, chicken chop suey or Szechuan prawns.
• Thai: try a stir-fried or steamed dish containing chicken, fish or vegetables. Watch out for curries that contain coconut milk, which is high in saturated fat. If you choose one of these, try not to eat all the sauce.
• Snack time: have some fruit, toast, a low-fat and lower-sugar yoghurt or a small handful of unsalted nuts, instead of chocolate, doughnuts, croissants or pastries. If you must have something sweet, swap cakes and biscuits for a currant bun, scone or some malt loaf, plain or with reduced-fat spread. Try these healthier food swaps. 

Kids health

Healthy eating for kids

Infants and young children

• Infants should be breastfed exclusively during the first 6 months of life.
• From 6 months of age, milk should be complemented  with a variety of adequate, safe and nutrient dense complementary foods. Salt and sugars should not be added to complementary foods.

Practical advice on how to maintain a healthy diet

Fruit and vegetables

Eating at least 400 g, or 5 portions, of fruit and vegetables per day reduces the risk of NCD (non-communicable diseases), and helps ensure an adequate daily intake of dietary fibre.

In order to improve fruit and vegetable consumption you can:

• always include vegetables in your meals
• eat fresh fruit and raw vegetables as snacks
• eat fresh fruit and vegetables in season
• eat a variety of choices of fruits and vegetables.

• Delay introducing 100 percent juice until at least 6 months of age and limit to no more than 4–6 oz/day. Juice should only be fed from a cup.
   
• Don't overfeed infants and young children — they can usually self-regulate the amount of calories they need each day. Children shouldn't be forced to finish meals if they aren't hungry as they often vary caloric intake from meal to meal.
   
• Introduce healthy foods and keep offering them if they're initially refused. Don't introduce foods without overall nutritional value simply to provide calories.

• Energy (calories) should be adequate to support growth and development and to reach or maintain desirable body weight.
   
• Eat foods low in saturated fat, trans fat, cholesterol, salt (sodium), and added sugars.
   
• Keep total fat intake between 30 to 35 percent of calories for children 2 to 3 years of age and between 25 to 35 percent of calories for children and adolescents 4 to 18 years of age, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts and vegetable oils.
   
• Choose a variety of foods to get enough carbohydrates, protein and other nutrients.
   
• Eat only enough calories to maintain a healthy weight for your height and build. Kids should be physically active for at least 60 minutes a day.
   
• Serve whole-grain/high-fiber breads and cereals rather than refined grain products. Look for “whole grain” as the first ingredient on the food label and make at least half your grain servings whole grain. Recommended grain intake ranges from 2 oz./day for a one-year-old to 7 oz./day for a 14–18-year-old boy.
   
• Serve a variety of fruits and vegetables daily, while limiting juice intake. Each meal should contain at least 1 fruit or vegetable. Children’s recommended fruit intake ranges from 1 cup/day, between ages 1 and 3, to 2 cups for a 14–18-year-old boy. Recommended vegetable intake ranges from ¾ cup a day at age one to 3 cups for a 14–18-year-old boy.
   
• Introduce and regularly serve fish as an entrée. Avoid commercially fried fish.
   
• Serve fat-free and low-fat dairy foods. From ages 1–8, children need 2 cups of milk or its equivalent each day. Children ages 9–18 need 3 cups.
   
• Don’t overfeed. Estimated calories needed by children range from 900/day for a 1-year-old to 1,800 for a 14–18-year-old girl and 2,200 for a 14–18-year-old boy.

This eating pattern supports a child's normal growth and development. It provides enough total energy and meets or exceeds the recommended daily allowances for all nutrients for children and adolescents, including iron and calcium.

Recommended daily intake of calories, fats, saturated fats, sugar and salt

Toddlers:

Children under age 2 should avoid consuming a fat-restricted, or low-fat, diet because fat is important for cognitive development

2-3 years

Calories: 1,300 Cals

Fats: 45g

Saturated fat: less than 14g

Sugar : 16g (4 teaspoons)

Salt:   2.5g (1-3 year olds)

4-8 years

Calories: 1,600

Fats: 50g

Saturated fats

Sugar 12g (3 teaspoons) 

Salts   3.5g (4-18 year olds)

12 week weight loss programme

Steps to success

• Create a calorie deficit To lose weight you need to consume fewer calories than your body needs to maintain weight. This creates a calorie deficit. The combination of a healthy lower-calorie diet and a good exercise regime is vital. Adding specific weight loss and body toning supplements will give you far faster results than using diet or exercise alone.
• Eat 5-6 meals/snacks per day To reduce hunger and speed up your metabolism, eat five to six small meals a day. This is easy when you include sports nutrition products. Your calories for the day should be split between these smaller meals. Skipping meals reduces your metabolic rate and allows your blood sugar levels to drop. A regular intake of protein throughout the day combats this effect.
• Pick a high protein meal replacement It has been shown that using meal replacement bars and shakes that are rich in whey protein, not only preserves muscle when dieting, but also reduces hunger pangs and helps you reach your weight loss goals more easily. People who use support products such as supplements, shakes and bars that contain weight loss nutrients often see even faster results. These products promote weight loss when used in conjunction with the advised exercise and diet plan and contain ingredients that research shows could speed weight loss.
• Perform regular resistance training and cardio Muscle is metabolically active - in other words, it burns calories. If you lose muscle, your body's demand for calories decreases, making weight loss harder. The best way to preserve lean muscle and give your body that attractive, toned look is to train at least three times a week for around 45 minutes. Aim to complete three resistance sessions (weights / circuits / bands / DVDs) per week for around 45 minutes and gradually add cardiovascular training (running/cycling/aerobics) to your regime up to two or three times per week. This will increase the calories burnt and increase fat loss.
• Stay hydrated and lose fat Aim to drink two to three litres of water a day to maximise your performance and optimally support your fat loss goals. This is easily achieved by drinking small, regular glasses of water and/or low-calorie rehydration drinks.
• Have a post-exercise recovery snack If you're doing a lot of exercise, especially resistance exercise (e.g. weight training), then it's vital to maximise recovery by getting the right nutrients inside your body straight after training. This will help to replace lost energy and allow damaged muscle to repair and recover faster. A high-quality protein formula taken immediately after exercise will help you recover in time for your next workout.

http://www.nhs.uk/livewell/weight-loss-guide/Pages/weight-loss-guide.aspx

Milk

Varieties of milk

There are many different varieties of milk available for consumption within the UK.
The different milks tend to vary according to the way they are produced, and their fat content. The fat content of milk varies depending on the product e.g. whole milk has a fat content of about 4% fat, whole standardised milk, that which is widely available for sale, has a minimum fat content of 3.5% fat, semi skimmed milk contains 1.7% fat, skimmed milk contains about 0.1% fat, and in addition there is 1% fat milk.

Which milks are available?
Whole milk

Natural whole milk is milk with nothing added or removed.
Whole standardised milk is whole milk standardised to a minimum fat content of 3.5%.
Whole homogenised milk is identical in fat and nutrient content to whole standardised milk however it has undergone a specific process known as “homogenisation” which breaks up the fat globules in the milk. This spreads the fat evenly throughout the milk and prevents a creamy layer forming at the top.

Semi skimmed milk

Semi skimmed milk is the most popular type of milk in the UK with a fat content of 1.7%, compared to a minimum of 3.5% in whole standardised milk and 0.1% in skimmed milk -

Skimmed milk

Skimmed milk has a fat content of between 0-0.5% and an average fat content of 0.1%. Skimmed milk therefore has nearly all the fat removed.
It contains slightly more calcium than whole milk and lower levels of fat soluble vitamins, particularly vitamin A, as this is lost when the fat is removed-see nutritional composition of milks
The lower level of fat in skimmed milk reduces its calorie (energy) content.  For this reason it is not recommended for children under the age of 5 years as they need the extra energy for growth. However it is ideal for adults who wish to limit their fat or calorie intake.
Skimmed milk has a slightly more watery appearance than other types of milk and has a less creamy taste due to the removal of fat.

Coeliac disease

Gluten-free diet

 

Definition

A gluten-free diet is a diet that excludes the protein gluten. Gluten is found in grains such as wheat, barley, rye, and a cross between wheat and rye called triticale.

A gluten-free diet is primarily used to treat celiac disease. Gluten causes inflammation in the small intestines of people with celiac disease. Eating a gluten-free diet helps people with celiac disease control their signs and symptoms and prevent complications.

Initially, following a gluten-free diet may be frustrating. But with time, patience and creativity, you'll find there are many foods that you already eat that are gluten-free and you will find substitutes for gluten-containing foods that you can enjoy.

Purpose

The gluten-free diet is a treatment for celiac disease. Some people who don't have celiac disease also may have symptoms when they eat gluten, however. This is called non-celiac gluten sensitivity.

People with non-celiac gluten sensitivity may benefit from a gluten-free diet. But people with celiac disease must be gluten-free to prevent symptoms and disease-related complications.

Diet details

Switching to a gluten-free diet is a big change, and like anything new, it takes some getting used to. You may initially feel deprived by the diet's restrictions, especially if you weren't having troubling symptoms before your diagnosis.

It may help to try to focus on all the foods you can eat instead, however. You may be pleasantly surprised to realize how many gluten-free products, such as bread and pasta, are now available. Many specialty grocery stores sell gluten-free foods. If you can't find them in your area, check with a celiac support group or search online.

If you're just starting with a gluten-free diet, it's a good idea to consult a dietitian who can answer your questions and offer advice about how to avoid gluten while still eating a healthy, balanced diet.

Allowed foods

Many healthy and delicious foods are naturally gluten-free:

• Beans, seeds and nuts in their natural, unprocessed form
• Fresh eggs
• Fresh meats, fish and poultry (not breaded, batter-coated or marinated)
• Fruits and vegetables
• Most dairy products

It's important to make sure that they are not processed or mixed with gluten-containing grains, additives or preservatives. Many grains and starches can be part of a gluten-free diet, such as:

• Amaranth
• Arrowroot
• Buckwheat
• Corn and cornmeal
• Flax
• Gluten-free flours (rice, soy, corn, potato, bean)
• Hominy (corn)
• Millet
• Quinoa
• Rice
• Sorghum
• Soy
• Tapioca
• Teff

Always avoid

Avoid all food and drinks containing:

• Barley (malt, malt flavoring and malt vinegar are usually made from barley)
• Rye
• Triticale (a cross between wheat and rye)
• Wheat

Avoiding wheat can be challenging because wheat products go by numerous names. Consider the many types of wheat flour on supermarket shelves — bromated, enriched, phosphated, plain and self-rising. Here are other wheat products to avoid:

• Durum flour
• Farina
• Graham flour
• Kamut
• Semolina
• Spelt

Avoid unless labeled 'gluten-free'

In general, avoid the following foods unless they're labeled as gluten-free or made with corn, rice, soy or other gluten-free grain:

• Beer
• Breads
• Cakes and pies
• Candies
• Cereals
• Communion wafers
• Cookies and crackers
• Croutons
• French fries
• Gravies
• Imitation meat or seafood
• Matzo
• Pastas
• Processed luncheon meats
• Salad dressings
• Sauces, including soy sauce
• Seasoned rice mixes
• Seasoned snack foods, such as potato and tortilla chips
• Self-basting poultry
• Soups and soup bases
• Vegetables in sauce

Certain grains, such as oats, can be contaminated with wheat during growing and processing stages of production. For this reason, doctors and dietitians generally recommend avoiding oats unless they are specifically labeled gluten-free.

You should also be alert for other products that you eat or that could come in contact with your mouth that may contain gluten. These include:

• Food additives, such as malt flavoring, modified food starch and others
• Medications and vitamins that use gluten as a binding agent

Watch for cross-contamination

Cross-contamination occurs when gluten-free foods come into contact with foods that contain gluten. It can happen during the manufacturing process, for example, if the same equipment is used to make a variety of products.

Some food labels include a "may contain" statement if cross-contamination is likely. But be aware that this type of statement is voluntary.

Foods may also be labeled as "gluten-free." If a product carries a gluten-free label, the Food and Drug Administration requires that the product contain less than 20 parts per million of gluten. Be aware that products labeled "wheat-free" may still contain gluten.

You still need to check the actual ingredient list. If you're not sure whether a food contains gluten, don't buy it or check with the manufacturer first to ask what it contains.

Cross-contamination can also occur at home if foods are prepared on common surfaces or with utensils that weren't thoroughly cleaned after being used to prepare gluten-containing foods. Using a common toaster for gluten-free bread and regular bread is a major source of contamination, for example. Consider what steps you need to take to prevent cross-contamination at home, school or work.

Be careful about eating out at restaurants. Ask restaurant staff members if they have choices that are truly gluten-free, including being prepared so as to avoid cross-contamination.

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Fruit & Vegtables

Eating 5 portions of fruit and vegtables a day can reduce your risk of cardiovascular disease and some cancers.

In particular

lung, colon, breast, cervix, esophagus, oral cavity, stomach, bladder, pancreas, and ovary

Fruits and vegetables contain a wide variety of nutrients that have many different effects on the body. These nutrients include carotenoids, folate, vitamin C, vitamin E, selenium, flavonoids and various other phytochemicals (chemicals found in plants). Some of these may be linked to reduced cancer risk by doing things like:

• Mopping up harmful chemicals that could potentially damage DNA.
• Helping protect against DNA damage.
• Helping with repairing DNA.
• Blocking the formation of cancer-causing chemicals.

Fruit and veg are high in fibre. Fibre increases the size of stools, dilutes their contents, and helps people have more frequent bowel movements. This reduces the contact time between the bowel and harmful chemicals in the stools. Fibre may also help gut bacteria produce helpful chemicals that change the conditions in the bowel. All of these things help to reduce the risk of cancer.

It also:

-improves your digestive system,

-strengthens your skeletal system

-helps develop your cardio-vascular system,

-helps your immune system,

-reducing your vulnerability to minor infections like the flu and cold.

One portion of fruit (approx 80g weight)

equivalent to 80g in weight

(As eaten, edible portion, drained if canned)

Apple: fresh 1 medium apple

Apple: puree 2 heaped tablespoons

Apricot: canned 6 halves

Apricot: fresh 3 apricots

Avocado Half an avocado

Banana: fresh 1 medium banana

Blackcurrants 4 heaped tablespoons

Blueberries 2 handfuls (4 heaped tablespoons)

Cherries: canned 11 cherries (3 heaped tablespoons)

Cherries: fresh 14 cherries

Clementines 2 clementines

Damsons 5 to 6 damsons

Dates: fresh 3 dates

Fig: fresh 2 figs

Fruit juice: 100%

unsweetened

1 medium (150ml) glass of unsweetened 100% fruit juice can count

as a portion.

Juices can only count as a maximum of one of your 5 A DAY,

however much you drink.

Fruit salad: 3 heaped tablespoons

Fruit salad: fresh 3 heaped tablespoons

Fruit smoothie

1 medium glass (150ml)

One smoothie containing all the edible pulped fruit or vegetable

may count as more than one 5 A DAY portion, but this depends on

the quantity of fruits or vegetables and/or juice used, as well as how

the smoothie has been made.

For a single smoothie to qualify as being two portions, it must

contain either:

• at least 80g of one variety of whole fruit and/or vegetable

and at least 150ml of a different variety of 100% fruit and/or

vegetable juice, or

• a minimum of 80g of one variety of whole fruit and/or

vegetable and at least 80g of another variety of whole fruit

and/or vegetable.

Smoothies can only count as a maximum of two of your 5 A DAY,

however much you drink.

Gooseberries 1 handful

Grapefruit

segments: canned 3 heaped tablespoons (8 segments)

Grapefruit: fresh Half a grapefruit

Grapes 1 handful

Kiwi fruit 2 kiwi fruit

Kumquat 6-8 kumquats

Lychee: canned 6 lychees

Lychee: fresh 6 lychees

Mandarin orange:

canned 3 heaped tablespoons

Mandarin orange:

fresh 1 medium orange

Mango: fresh 2 slices (2-inch slice)

Melon 1 slice (2-inch slice)

Nectarine 1 nectarine

Orange 1 orange

Passion fruit 5 to 6 fruit

Pawpaw (papaya):

fresh 1 slice

Peach: canned 2 halves or 7 slices

Peach: fresh 1 medium peach

Peach: ready to eat 2 halves

Pear: canned 2 halves or 7 slices

Pear: fresh 1 medium pear

Pear: ready to eat 2 halves

Pineapple: canned 2 rings or 12 chunks

Pineapple: crushed 3 tablespoons

Pineapple: fresh 1 large slice

Plum 2 medium plums

Prune: canned 6 prunes

Prune: ready to eat 3 prunes

Raspberries:

canned 20 raspberries

Raspberries: fresh 2 handfuls

Rhubarb: canned

chunks 5 chunks

Rhubarb: cooked 2 heaped tablespoons

Satsuma 2 small satsumas

Sharon fruit 1 sharon fruit

Strawberry:

canned 9 strawberries

Strawberry: fresh 7 strawberries

Sultanas 1 heaped tablespoon

Tangerine 2 small tangerines

Tomato puree 1 heaped tablespoon

Tomato: canned

plum 2 whole

Tomato: fresh 1 medium, or 7 cherry

Fiber
Fruit & Veg that contain 5g or more fiber per reference amount qualify to carry the label "high in fibre"
Example of sources of high fibre are:
Apples
Blackberries
Lentils
Pears
Rasberries
Spinach



Dark Green Coloured Vegetables - Vit A, folate, iron & calcium, fiber

Carrots- Vit A, antioxidants, zinc, magnesium

Potatoes - Vit b, Vit C, potassium

Butternut Squash - very low calorie, antioxidants, fiber

Courgettes - very low calorie, anti-oxidants

Aubergine - lowers cholesterol

Onions - cardiovascular benefits

Garlic - cardiovascular benefits

Pomgranate - Vitamin C

Watermelon - Vitamin C

Passion fruit - Vitamin C

Seeds/nuts - cardiovascular benefits, protein

Bananas - Potassium, Cardiovascular effects

Oranges - Vitamin C

Limes - Vitamin C

Peppers - Vit A, Vit C, potassium

Tomatoes - antioxidants, Vit A, Vit C

Lettuce - Vit A, Vit K

Apples - soluble fiber

Plums - Vitamin C

Mushrooms - Vitamin D, fiber

Strawberries - zinc, antioxidants, potassium

PEaches - Vit C

Pineapples - Vit B, manganese

Grapes - Vit K, Vit B2

Kale (superfood) low calorie, high fiber, vit K, cardiovascular benefits, anti-inflammatory properties, Vit C, calcium

Cholesterol lowering foods - oatmeal, nuts, soy products, aubergines, plant sterols, lecithin granules.