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Wednesday, November 13, 2013

Nutrients need during pregnancy... let's eat healthy food for our fetus.

#wordlesswednesday!

1. Need for energy
- energy requirement increase due to increase maternal body mass and fetal growth.
- 1/3 of calorie need in pregnancy related to increase work of heart.
- another 1/3 needs for respiration and accretion of breast tissue, uterine muscle,placenta.
- second trimester; energy is added 360kcal/day
- third trimester; energy is added 470 kcal/day

2.Need for carbohydrate
- minimum 175g in order to meet fetal's brain need for glucose.

3.Alcohol
- if ingested, it'll pass thru placenta to fetus and can interrupt normal growth and development.
- lead to abnormal mental development.
- NO clearly defined safe level of alcohol intake during pregnancy.
- DON'T TAKE!

4.Protein
- +25g/day or 71g/day or 1.1g/day x body weight (for age 14 years old and above)
-Protein requirement increase due to protein tissue accretion
-RNI Malaysia, added 7.5g/day of protein

5.Fat:
-33% of total calories from fat
- it is required for fetal growth and development.
-13g/day (linoleic acid) - safflower,corn oil, sunflower oil, soy oil.
-1.4g/day(alpha linolenic acid) - flaxseed, walnut, soybean, canola oil and leafy green veggies.
- second trimester - 54-82g/d
- third trimester - 57-85g/day



sources: Nutrition across lifespan and Recccomended Nutrient Intake for Malaysia.

Friday, November 8, 2013

Fat body vs. slim body...which one do u prefer??? let's take a look :)



 vs

i am pretty sure that all women want to have a good body image,its including me.. so,here i wanna share with all of you about how to lose weight briefly.

Firstly, we have to really know our body weight and height. From these measurements, we can calculate body mass index (BMI).  BMI is a fairly reliable indicator of body fatness for most people.




BUT, BMI cannot determine the percentage of fat in our body unless we do the BODY COMPOSITION measurement. In the body composition measurement, we can determine percentage of body fat and fat free mass in our body. It is so fun when we know everything about our body, right? and i am pretty sure that you all will be more conscious about your body image when you have high body fat ! Having high body fat is not good dear friends since it can lead to many diseases especially hypertension and diabetes mellitus. So, let's do check up about it!. 

How to reduce weight???


to reduce weight, a lot of things that we have to consider in our daily life especially our calories intake and physical activity. Okey, when talking about calories, i am sure that most of you will wonder, "what is CALORIE, right?" so, CALORIE is basically energy that our body get from food and drinks.


From the food that we ate, we can calculate the calories. The calories that we take from food and drinks are known as energy intake (EI). *you can ask someone who knows about this to calculate your energy intake or you may see DIETITIAN.


The next thing is energy requirement (ER) means that the amount of calories need by our body which can be calculated thru Quick Method. For example, our ER is 1800 kcal/day and our EI is 2000 kcal/day. When we take more calories than amount that we are supposed to take, we can gain weight easily. To lose weight, we have to reduce EI and just follow ER.



Quick method


Obese and overweight
Normal
Underweight
Sedentary
20-25 kcal/kg
30 kcal/kg
35 kcal/kg
Medium
35 kcal/kg
40 kcal/kg
Active
40 kcal/kg
45 kcal/kg
·      
          Example:
     First, determine we are from which group (Obese and overweight, normal or underweight). 
     Let’s say, if our BMI IS 27 Kg/m2. So, it is overweight.
·     Second, look at our physical activity level.
-          Sedentary is just like sitting, watching tv and readings
-          Medium is just like jogging, gardening.
-          Active is basically for those who are athletes. 
*For obese and overweight, the physical activity level are not divide specifically. When we want to lose weight, we can choose any figure between 20-25 kcal/kg.
·   Third is time to calculate.
-          Body weight x level of physical activity
-          Let’s say, body weight is 59 kg times with 20 kcal/kg.
-          Then, we will get our ENERGY REQUIREMENT per day.
-          ER is 1180 kcal/day.




+



=


                                                  okey,this is awesome!! =)

The best diet for those who are obese and people who want to lose weight.
- Low carbohydrate intake ( Food with low Glycemic Index)
- High protein intake ( limit intake of the animal organs and their skin)
- Low fat intake (Consume good fat rather than bad fat)

I think this is enough for now.. Sorry if i can't provide enough information to all of you. if u have any enquiry, just asking me.. insyaallah,i will help to answer your questions. one more thing, if there is any wrong information that i give to u, u may give the correct information one! thanks everyone..

HAPPY READING!




    


      

Thursday, November 7, 2013

NEUTROPENIC DIET !!!

Neutropenia is when neutrophils in our blood become low. When this occurs, our body are more vulnerable to get infection. Therefore, it is important to avoid food which are more likely to cause infection. The risks of infection also depends on how foods are prepared.
A neutropenic diet is for people with low level of immune system in the body. This diet helps protect them from bacteria and other harmful organisms found in some food and drinks. When our body have low immune system, the body will have problem to protect it from bacteria found in food and drinks. This diet usually will be recommended by the doctor before and after certain types of chemotherapy and other cancer treatments. Before the patients start this diet, they will undergoes a blood test which is known as absolute neutrophil count (ANC) which can help to determine the body's ability to fight against the infection. If the ANC is less than 500 cells/mm³, the patients will start to follow neutopenic diet. This diet should be followed until the doctor tells the patient to resume his or her regular diet. Besides that, people who have had an organ transplant or who are being treated for HIV/AIDS also may need to follow this diet.
There are few of food that the patients who follow the neutropenic diet to avoid which are avoid all fresh fruits and vegetables, avoid all raw or rare-cooked meat, fish and eggs and avoid yogurt and yogurt products. If they want to eat fruits and vegetables, they can take cooked vegetables and canned fruits. They also are advised to avoid beverages prepared with freshly squeezed juices or uncooked vegetable juices. Besides, to take meat, it must be cooked to the “well-done” stage. The eggs also need to be cooked thoroughly. The dairy products that they want to consume must undergoes pasteurization process. After opening, it must be consumed at one meal and never save for later. If they want to eat thick-skinned fruits such as oranges, bananas and melons, these fruits can be eaten if they are washed thoroughly by using weak alcohol solution before peeling the fruit.

Besides that, the people who follows this diet, must handling food in the safe ways. They have to wash their hands before handling food, wash cutting boards and cutting utensils thoroughly before being used. After preparation of food, it must be eaten as soon as possible and avoid to consume that is left at room temperature for more than one hour. The people should also not to use products that are near or past the expiration date. For the leftover food, it must be sealed and wrapped well. On the packaging of the leftover food must be labeled with the date and time of preparation so that it can remind the patients before consuming the leftover food. The leftover food must be stored in refrigerator or freezer. The patients that follow neutropenic diet also need to avoid eating the food stored in refrigerator for more than 24 hours.






Okey, these pictures have nothing to do with neutropenic diet.. i just add them! happy seeing :)