Older adults often lose bone density and muscle mass when they concentrate on shedding weight.
High-protein, low-calorie-
Those in the high-protein, low-calorie diet group experienced the most weight loss, but more revealing was that those in this group maintained their muscle mass. They also lost weight on the stomach, hips, thighs, and rear, which can decrease the risk of certain medical conditions, including diabetes and stroke.
Older adults and nutrition-
Older adults have unique nutritional needs and may need to make changes to their diets as the years go by. Muscle mass can decrease as a natural part of aging, and people do not burn calories at the same rate as they do during their younger years.
Targeting nutrient-dense foods is essential for older adults, and avoidance of high-calorie foods that lack vital nutrients is crucial.
Beneficial foods include fruits, vegetables, whole grains, lean meats, seafood, poultry, eggs, legumes, and low-fat dairy. Portion control may also be necessary — for older adults especially — as people may eat more food than they need.
It can be challenging to cook for a smaller family, so experts sometimes suggest cooking ahead and freezing portions to eat later when cooking is less appealing.

The particulars of this latest study seem to mirror the nutritional needs of older adults. However, the authors suggest that the addition of more protein may be the key to avoiding some of the unhealthful pitfalls that can take place when an older adult loses weight.

Rice though used as a staple in many parts of the world, is still one of the most controversial and misunderstood foods. There are a number of myths associated with this food and now’s time to debunk them. But let’s look at a few facts about rice first.

-Rice contains high carbohydrate content. A cup of white rice contains 35gms of carbohydrates
-A cup of white rice contains 165 calories
-A cup of white rice contains 3-4 gms of proteins

Rice, like all other carbohydrates, ultimately gets broken down into glucose inside the GI track. And glucose is the ultimate source of energy for the human body. There are also two different types of rice, white rice and brown rice. The difference between the two, especially for our health, is substantial.

White rice has very little fibre but brown rice has more fibre and also more vitamins and minerals. Whereas, brown rice has substantial amounts of minerals, which are not present in white rice, such as

-Phosphorous
-Magnesium
-Selenium
-Manganese

Brown rice contains 3 gms of fibre while white rice has only 0.6 gm. This is a substantial difference too.

Busting Myths

1. Myth - Rice Contains Gluten: The fact is that rice is gluten-free and it does not cause allergies that are associated with other grains. Gluten high foods are bad for diabetics and those trying to lose weight.

2. Myth - Rice is fattening: Rice is, in fact, low in fats and is also cholesterol free. Because it contains carbohydrates, rice is a good source of energy.

3. Myth - Rice has no protein: Protein is the second-most abundant nutrient found in rice. A cup of white rice contains 3-4 gm. of proteins, as a matter of fact. The quality of the rice protein is also very high compared to other grains.

4. Myth - Rice has high amounts of salt: Rice contains low amounts of sodium.

5. Myth - Eating rice for dinner makes one fat: High carb foods like rice should be eaten at night as they are metabolised into glucose, our energy stocks. The glucose in the blood is more readily converted into energy at night. Rice and other grains should be avoided during the day as the glucose more readily converts into fat.

6. Myth - Rice is difficult to digest: Actually, the reverse is true. Enzymes secreted in the human digestive tract are especially good at digesting rice. White rice undergoes a processing system where the germ layers, bran and husk are all stripped off. By doing this, white rice loses much of the nutrition too.

The rice of choice for all of us, therefore, should be brown rice, compared to white rice. This way we shall be getting the carbs for energy and proteins, fibre, vitamins and minerals to stay healthy.

To increase food production to match the growing population, chemicals are used to accelerate the amount of produce obtained from the land. However, the chemicals soon show their harmful effects. Though used in very minor quantities, over a period of time, their cumulative effect becomes detrimental for the consumers.

Especially in homes with children, aged and health conscious people, the concern about the harmful effects of conventional foods has grown quite a bit over time. So that is where the concept of organic foods gained momentum.

Organic foods are produced by using approved techniques, promoting recycling of resources, which are not harmful to the environment and preserve biodiversity. These are foods which are grown without the use of chemicals - be it synthetic fertilizers, pesticides, hormones or prophylactic antibiotics.

There are permissible levels of chemicals defined by food agencies whose limits when exceeded can cause harmful effects with prolonged use - such as birth defects, respiratory problems, reproductive issues, etc. So, the question you need to ask is - if pesticides are used to kill insects, can the same do any good to the human body? Also, you must consider the quantity and if it is within the permitted limits.

Organic foods have been proven to be more beneficial relatively, since they are more nutritious and reduce allergies, digestive infections, risk of cancer, etc. However, bear a word of caution in mind. There are no long-term studies to prove this aspect.

Also, be advised not to overdo on the 'organic' part. A lot of time, there are organic junk foods available also. And then there are the organic foods which are produced in one part of the world and are shipped over long distances. Do they really retain their nutrients and benefits over this duration? That needs to be answered.

Another thing to consider is the cost-effectiveness of buying organic products. Because they take their natural cycle time to grow, the growth rate is slower and therefore, they are expensive. Affordability becomes a question again, and you may think if such foods can be conveniently purchased by all?

The trick is to use locally grown, seasonal fruits which are easily available and grown without using much chemicals. You can be assured of their freshness and the reduced use of chemicals in this case.

Use organic for sure, but please be careful not to fall for it all the time with all the products.

Most people associate fibre to be good for the digestive system. It helps to add roughage and therefore helps in avoiding constipation. When we dig deeper, the fibre seems to do good not just to the stomach but to the heart as well. Those who are prone to develop heart disease should make an attempt to include more fibre in their diet and reap the rich benefits it offers.

There are two classifications of fibres

-Dietary
-Functional

Dietary ones are found in diet products and functional being added fibre through various food supplements. Soluble and insoluble fibre, based on their solubility in water. Most foods contain some amounts of both. The insoluble one has more digestive benefits, as it adds to the roughage. Both types have cardiac benefits.

Read on to know some of the benefits of fibres:

Reduces cholesterol: There is good cholesterol which is essential for the body, and there is bad cholesterol that causes heart disease. What fibres do is reduce the amount of bad and overall cholesterol in circulation. The fibre binds to the cholesterol and removes it from the body, which otherwise would get into circulation and lead to plaque formation and heart disease.

Reduces blood pressure: Because the cholesterol does not circulate in the bloodstream, the blood is not as vicious and therefore, the vessels exert much less pressure to allow for free flow. A diet change to whole grains can show a marked difference in people with hypertension.

Helps in weight management: Eating fibre means more bulk and fewer calories so that a person feels full after eating smaller amounts. This is a great way to lose weight and bring preexisting heart disease under control.

Helps in stroke prevention: The circulating cholesterol usually gets sluggish and settles down along the walls of the blood vessels. This attracts more cholesterol, which eventually forms what is knowns as plaque. When this plaque attains a considerable size, it gets dislodged, circulates in the bloodstream, and can reach any of the vital organs. When it reaches the heart or brain, it can lead to heart attack or stroke. By removing the cholesterol which leads to all these complications, fibre reduces the incidence of stroke and heart attacks.

Helps in managing diabetes: Blood pressure, increased weight and heart disease all are predisposing factors and have common contributing factors as does diabetes. Controlling all these helps in prolonging the onset of diabetes and reducing its severity too.

High-fibre diet mainly reduces cholesterol which helps in multiple ways to maintain not just a healthy body but also improves the overall quality of life.

Foods rich in fibre -

Wholegrain breakfast cereals, wholewheat pasta, wholegrain bread and oats, barley and rye.
Fruit such as berries, pears, melon and oranges.
Vegetables such as broccoli, carrots and sweetcorn.
Peas, beans and pulses.
Nuts and seeds.
Potatoes with skin.

A rising number of teenage girls in the country are getting affected with Poly Cystic Ovarian Disease or PCOD. Though an advanced menarche has become very rampant these days, there are many young women who are suffering from a delay in menarche which in turn is leading to PCOD as opined by gynaecologists. Obesity and sedentary lifestyle among young people have caused a rapid doubling of PCOD cases in the past five to eight years.

Occurrence and Symptoms:

Gynaecologists report that they get at least 15 fresh instances of PCOD cases, and a considerable number of teenagers aged 16-17 are not getting their menarche. Such patients are recommended to take a strictly balanced diet which will help them to lose weight. Initially, their mothers think that they would experience their menarche in proper time, but some girls are diagnosed with PCOD when taken to a family gynaecologist. Even worse, they could never imagine that their obesity can pave the way for such a grave health issue. PCOD can cause numerous other problems like delayed and irregular menses, rapid weight gain and tremendous difficulty in losing weight, developing acne and blocked skin pores.

Furthermore, it leads to thinning of hair and excessive growth of hair on chest, back and face. Infertility, continual miscarriage, high blood pressure and high blood sugar are also common with PCOD.

Help yourself with the right diet:

There is no proven evidence regarding the cause of PCOD though gynaecologists are of the opinion that some females possess a predisposition to this disease, and it may run hereditarily in the family. You can alleviate your PCOD symptoms to a considerable extent by regulating your diet properly.

Have loads of fruits and green leafy vegetables and try to abstain from dairy products as many experts believe that dairy products are a direct cause of an increase in insulin levels, which can aggravate skin troubles along with other PCOD symptoms. Avoiding red meat and eating lean meat instead will help the condition and reduce the chances of infertility. It is always recommended to avoid hydrogenated and saturated fats, which are normally found in animal and dairy-based food. Try to put a stop to cheese, cottage cheese, clarified butter, pork, lamb, beef, etc. and certain baked products like cookies, cakes and fudges as they will trigger a rise in your blood sugar and cholesterol levels.


The following dietary tips can be helpful with the condition:

High levels of the insulin hormone causes PCOS symptoms like high blood sugar, increased hair growth, weight gain etc. So, refined foods rich in fat and carbohydrates should be consumed in small amounts.

Whole foods in their natural, uncooked form should be consumed fruits, vegetables, nuts, beans etc. These are low glycemic foods that reduce the glucose circulation by insulin.

Intake of salt should be very limited. You should not consume more than 3 grams a day.

Green vegetables have antioxidants. These are good for women with PCOS because they have a high amount of oxidative stress.

Your daily diet should contain at least 30 grams of fiber to improve the digestion process and remove toxins.

Milk and dairy products are best avoided because milk helps to increase the level of testosterone (male hormone) in the body.

Soy products should also be avoided, especially if you are trying to conceive, because they interfere with the ovulation cycle.

Processed fat is harmful but essential fatty acids found in avocado, fish, olive oil and nuts are important for the body.

High levels of male hormones also cause high cholesterol. So foods which have high saturated fats like butter, cream, coconut oil and fatty meat should not be included in the regular diet of women with PCOS.

Protein-rich foods like lean meat, fish, legumes, whole grains are beneficial as protein can stabilize blood sugar. These foods also keep you feeling full and prevent over-eating.