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INTRODUCTION

Next to the air we breath and the water we drink, food has been t our
existence. Life cannot be sustained without adequate nourishment. We
need adequate food for growth, development and to lead an active and
healthy life. Nutrition is the science of foods, the nutrients, their action,
interaction and balance in relationship to health and disease. We need a
wide range of nutrients to perform various functions in the body and to
lead a healthy life.

Health is defined by the World Health Organisation as the "Stage of

complete physical, mental and social well-being and no merely the
absence of disease. In diseased conditions food plays an important role,
because medication alone will not be effective if dietary guidelines and
neglected.

Food we consume is of different types mainly due to the different

nutrients present in them. There is no single food, which can be called
complete. In order to have all the required nutrients in the correct
proportion, it is necessary to have a balanced diet. The food pyramid is
a good representation of balanced diet.

| Back |

The Food Guide Pyramid | Bread, Cereal, Rice and Pasta Group | Vegetable Group | Fruit Group |
Milk, Yogurt and Cheese Group | Meat,Poultry,Fish, Beans, Eggs & Nuts Group | Fats,Oils& Sweets |
Fruits and spices | Ginger | Importance of Protein | Banana | Energy | Apple | Apricot |

The Food Guide Pyramid

The Food Guide Pyramid was designed as an easy way to show

the groups of foods that make up a good diet. It also shows how
much of these different groups you need to eat to stay healthy. It
is in pyramid shape (rather than a circle or square) to explain the
different proportions of foods to one another. The foods that
make up the base (the widest part) shout be the biggest part of
your diet, and as you go up the pyramid, the amounts get
smaller as the pyramid gets skinnier.

The Food Guide Pyramid also gives the number of servings a

person should eat from each part of the pyramid every day. It
often gives a range of numbers, like six to 11 servings, or two to
four servings

Bread, Cereal, Rice and Pasta Group

This group is at the very bottom of the pyramid. This means that the
foods in this group should make up the biggest part of what you eat all
day. That's because bread, Cereal, rice, and pasta are all great sources
of Carbohydrate, the nutrient that the body uses as its major energy
source. So if you want lots of power, be sure to hit the bottom of the
pyramid!

And carbohydrate isn't the only bonus you'll get from this food group;
you'll also get lots of B vitamins and iron. The Food Guide Pyramid
suggests that people eat six to 11 servings from this group each day.
Here are some examples of what counts as one serving;

One slice of bread

1/2 cup of cooked rice or pasta
1/2 cup of cooked cereal
1 ounce of cold cereal

Vegetable Group

The vegetable group is toward the bottom of the pyramid. This means
that lots of daily servings of vegetables are in important part of a
healthy diet. They have plenty of vitamins and minerals. Carrots and
spinach are good sources of vitamin A, and tomatoes and cauliflower
for Vitamin C; broccoli for Vitamin K, and spinach for Vitamin E.
Vegetables also provide carbohydrates for the energy your body needs,
and lots of fiber. Fiber is important because it helps your digestive
system move things along the way it should. The Food Guide Pyramid
suggests the people eat three to five servings from this group each day.
Here are some examples of what counts as one serving;
 1/2 cup of chopped vegetables (raw or cooked)
1 cup of raw leafy vegetables
3/4 cup of vegetable juice

Fruit Group

The fruit group is down near the bottom of the pyramid. This means that many
daily servings of fruits are an important part of a healthy diet. Fruits provide us
with important vitamins that keep us feeling fine and looking good. Vitamin C
is in the food group - it's in fruits like Oranges, Strawberries, Watermelon and
Grape Fruit.
Apricot is a good source of Vitamin A
Fruits also give us carbohydrates. And fruit is full of fiber, which helps in
proper bowel movement. The Food Guide Pyramid suggests that people eat
two to four servings from this group each day. Here are some examples of
what counts as one serving;
· 1 medium - sized Apple, Banana or Orange · 1/2 cup of fruit juice (like
Orange Juice, Grape Fruit Juice or Cranberry Juice)

Milk, Yogurt and Cheese Group

This food group is high up on the pyramid table. This means that even
though these foods are important for good health, you don't need to eat
as many of them in one day as you do of foods lower down on the
pyramid. Milk, yogurt and cheese are rich sources of calcium and
supply a good amount of protein. The Food Guide Pyramid suggests
that people eat two to three servings from this group each day. Here are
some examples of what counts as one serving;

1 cup of milk
1 cup of yogurt
1 1/2 to 3 ounces of cheese
 Meat,Poultry,Fish, Beans, Eggs & Nuts Group

Meat, Poultry (this means chicken, turkey and other birds), fish, beans, eggs,
and nuts are rich sources of protein.
The Food Guide Pyramid suggests that people eat two to three servings from
this group each day. Here are some examples of what counts as one serving;
2 to 3 ounces of cooked lean meat, poultry or fish
1 egg, 1/2 cup cooked dry beans or 2 tablespoons of peanut butter count as 1
ounce of lean meat.

Fats,Oils and Sweets

Fats, Oils and Sweets do not make up a "group" in the same way as the other
foods do. The body needs only a small amount of fat. And while sugary foods
like candy and cookies are simple carbohydrates and can give you quick
energy, they don't usually offer too much in the way of important nutrients and
are usually loaded with calories. The Food Guide Pyramid suggests that when
it comes to fatty, oily or sugary foods, people should consume them sparingly.
This is another way of saying, eat only a little bit, and not very often.

Fruits &Spices

Fruits are excellent sources of vitamins, minerals and enzymes. They are
easily digested. It is always better to have fruits in the raw and ripe state as
they lose a portion of their nutrients while cooking. Fresh fruit juices should be
consumed soon after extraction, because they begin to decompose rapidly
and
lose their properties.
Apple: (Hindi: Sev) Apple is highly nutritive. It contains vitamins and minerals
in a large measure. Apple contains 28 mg of Sodium, 75mg of Potassium,
and a considerable amount of Vitamins and minerals. (The saying "An apple a
day, Keeps the doctor away" sums up the nourishing qualities of apple). Apple
contains "pectin" which helps preventing the decomposition of protein in the
alimentary canal.
Constipation and Diarrhoea;
Apple can be used in the treatment of both constipation and Diarrhoea. Raw
apples help in relieving constipation while cooked or baked apples are good
for treating diarrhoea. The cooking process softens the cellulose and provides
bulk to the feces.
Weaning food:
Apples are well tolerated by infants. Steamed and mashed apples can be
given to infants even at the 4th - 5th month as an introduction to solid food
. Hypertension and Heart
Apple has a considerable diuretic effect causing increased secretion of urine
and thus brings down the blood pressure. It also lowers the sodium level in
tissues.
Dental Disorders:
Tooth decay can be prevented by the regular consumption of apples, as they
possess mouth-cleaning property. The malic acid in apple increases the flow
of saliva and thus cleans the mouth.

Ginger

Ginger can be used in two forms, either dried or fresh. Dried ginger has a
very good flavour, aroma and also medicinal value.
Ginger is being used as a medicine in India since the Vedic Period.
Digestive Disorders:
Ginger is used to treat many digestive disorders like flatulence, colic pain,
vomiting, spam etc. Chewing a piece of fresh ginger soon after meals
regularly may prevent the above. It is also a good remedy for morning
sickness during early pregnancy.
Cough and Cold
Ginger is cut into pieces, boiled in water and then strained. The extract when
consumed hot soothes sore throat and reduces cough. Ginger tea also has a
good effect.
Respiratory Disorders
Ginger juice with fenugreek, juice acts as an expectorant in bronchitis,
asthma and whooping cough.
Menstrual Disorders
A piece of fresh ginger pounded and boiled in hot water with a little sugar,
helps to decrease the pain during the menstrual cycle.

Importance of Protein

When we consider each constituent separately, proteins are considered

to be vital to any living organism. Proteins are important constituents
of tissues, muscles and vital body fluids like blood. Proteins as
antibodies, help the body to defend against infection.
Thus, our protein need should be adequately supplied to our body
through the food we consume. The dietary proteins are broken down
into amino acids and absorbed as such and are used by the body to
synthesize the proteins needed by the body for various functions. The
amino acids, which are not used for protein synthesis, are broken down
to provide energy. 1 gram of protein gives rise to N 4 kcal
The normal requirement for a human adult is 1kg/kg. However, in
certain conditions, the requirement may increase, like in the case of
Protein - energy malnutrition. Protein intake is restricted incase of
Chronic Renal Failure and hepatic coma.
Sources of Protein
Protein is present in almost all foods like sugar, oil and fat in varying
degrees. Some foods have a high amount of protein, for example
animal foods like meat, fish, chicken and eggs etc.
In plant foods, pulses, nuts and oil seeds are considered rich in protein
content. Milk also provides a considerable amount of protein.
Protein content of certain animal food stuffs. (Per 100 gram)

Fish 15-17 gm
Beef 22.6 gm
Duck 21.6 gm
Egg 13.3 gm
Mutton 18.5 gm
Fowl 25 gm
Pork (muscle) 18.7 gm

Of all the animal foods, fish is considered to be a better choice as it

contains less fat.
Soya Bean has the highest amount of protein i.e. 43gm in 100gm.
Pulses are also rich sources of protein. When compared to cereals and
millets, leafy vegetables and fruits are poor in protein. (as they contain
less than 2% of protein)
When we consider cereals, though the protein content is less, the total
amount increases, as they constitute the main meal. Apart from this,
cereals also contain other nutrients.
For example wheat flour contains the following (per 100 gram)

Protein: 12.1gm
CHO: 69.4gm
Sodium: 48mg
Phosphorus: 35
Fat 1.7gm
Iron 4.9mg
Small amounts of B complex

Protein In pulses:
Pulse protein is rich in Lysine which many cereals lack, but the sulphur
containing amino acids is less in comparison. Hence, a combination of
cereals and pulses has a better nutritive value.
Bengal gram: (Known as Chick-Pea Indian name: Channa Dhal: Tamil
Name: Kadalaipparuppu)
Bengal gram is consumed as a whole pulse or split and de-husked,
which is popularly known as bengal gram dhal, or is ground to a fine
powder to form flour that can be used for preparing lot of snacks.
Nutritive Value:
Protein: 17.1
CHO: 60.9
Phosphorus: 312 mg
Vit C: 3 mg
Fat: 5.3
Calcium: 202mg
Iron: 4.6mg
And a small amount of B complex

Dietary Management during Pregnancy

A mother who is well nourished before and during pregnancy is likely to have
an uncomplicated pregnancy and can deliver a healthy infant. When one or
more of the following factors are present in a pregnant woman, the risk of low
birth - weight infant and the related neo-natal mortality is high. Biological
immaturity (Less than 17 years)
Very small stature
Low pre-pregnancy weight for height
Low gain in weight during pregnancy
Smoking and use of certain drugs during pregnancy
Poor nutritional status
History of unsuccessful pregnancies
Weight gain during pregnancy
The desirable weight gain during pregnancy should be approximately 10 to 11
kgs. Weight gains vary widely, being greater in young women and those who
are having their first babies.
The weight gain is accounted for by the weight of the full-term infant, the
increase in size of the uterus, the placenta, amniotic fluid, breast tissue,
expanding blood circulation and the reserves of Nitrogen and lipids that help
to meet the needs during lactation.
Nutritional Requirements
The recommended intakes for protein, calcium, phosphorus, magnesium, folic
acid and vitamin D are increased by 50 per cent or more.

Energy

Energy
For most women, an extra allowance of 300 kcal daily will help in satisfactory
weight gain. An allowance of at least 36 kcal per kg pregnant weight is
needed for the satisfactory utilization of protein. Protein
30gm increase the recommended allowance during pregnancy.
Minerals
The efficiency of absorption of minerals such as Calcium and Iron improves
during pregnancy but the demands of the fetus increases in the second and
third trimester. Some Calcium and Phosphorus Deposition takes place early
in pregnancy, but most of the classification of the bones occurs during the last
two months of pregnancy.
The phosphorus allowance should be equal to calcium and will be readily
supplied through calcium rich and protein rich foods.
Iron: Supplement of 30 to 60 mg is recommended Sodium: During pregnancy,
the sodium requirement increases to take care of fetal needs, the enlarging
maternal tissues and the expanding blood volume.
Vitamins
Thiomin, Riboflavin and Niacin allowances are slightly increased. There is
also an increased allowance for Vitamin A and D.Megaloblastic anemia,
caused due to follic acid deficiency, can be avoided by oral supplementation.
Common Problems faced during pregnancy
Nausea, vomiting and constipation are common discomforts experienced by
most women during pregnancy. Early morning nausea may usually be
overcome by the use of high carbohydrate foods such as crackers, jelly, hard
candies or dry toast before getting out of bed. Frequent small meals rather
than large ones are preferable. Rich fatty foods, fried items, coffee and
strongly flavored vegetables can be restricted.
In order to avoid constipation a liberal amount of whole grain cereals, fruits
and vegetables should be consumed. Adequate fluid intake and regular
exercise may also relieve constipation.

Apple

APPLE
Botanical Name: Malus Sylvestris
Indian Name: Seb or Sev
The apple is considered protective and the most wholesome food. It plays a
vital role in the normal development of metabolic functions (chemical and
physical changes that take place within the body to enable its continued
growth and functioning) and adds a lot of energy value to the body.
The apple is a native of Eastern Europe and Western Asia and has been
cultivated from pre-historic times. It has its mention in the annals of old China,
Babylon and Egypt.
It is commonly said that an apple a day keeps doctors away. Apples are
invaluable in the maintenance of good health and in the treatment of many
ailments. Pectin, a natural therapeutic ingredient found in the inner portion of
the rind and the pulp, generates Pectin acids that help in detoxification by
supplying the 'galcturonic acid' needed for the elimination of certain harmful
substances, apart from preventing the decomposition of protein matter in the
alimentary canal. The malic acid contained in apples is beneficial to the
bowels, liver and brain.
Anaemia
Apples help in the treatment of anaemia, as they are rich in iron, arsenic and
phosphorous. Freshly prepared apple juice, taken half an hour before meals
and just retiring to bed, is particularly useful to treat anaemia. Constipation
and Diarrhea
Atleast two raw apples should be taken daily for proper evacuation of bowels.
Cooked or baked apples are good to treat diarrhea. Dysentery
Apples are effective in the treatment of acute and chronic dysentery among
children. Crushed into pulp and given to the child several times a day from
one to four tablespoonfuls, according to age, apples act as a therapeutic
agent in dysentery. Stomach Disorders
Slicing a whole apple and gently pounding it until it becomes slightly mashed
is a natural apple medicine for the disturbed stomach. It may be sprinkled with
cinnamon or honey. The entire mashed apple may be eaten except for the
stem and seeds and it should be chewed thoroughly before swallowing. This
preparation should be taken several times between meals for effective results.
Shredded apple mixed with a tablespoonful of honey and sprinkled with
sesame seeds, constitute an excellent stomach tonic and an appetizer. It
stimulates sluggish digestive juices, thereby facilitating the assimilation of
food for healthier results. It should be taken before meals. Headache
After removing the upper rind and the inner hard portion, a ripe apple should
be taken with a little salt on empty stomach every morning. It will yield good
results even in cases of disgusting chronic headache. This should be
continued for about a week. Heart Disease
Apples, rich in potassium and phosphorus, but low in sodium (and apples with
honey), are considered a very effective remedy for functional disorders of
heart since ancient times. Recent researchers by Dr.Elizabeth Barret -
Cannor of California University, have revealed that people who consume
plenty of potassium through food items are likely to escape heart attacks. Dry
Cough
About 250 grams of sweet apples taken daily for about a week are valuable in
the relief of dry hacking cough. Kidney Stones
In countries where the natural unsweetened cider is the common beverage,
cases of stone or calculus are practically absent. The ripe fresh fruit will be
more valuable. Eye Disorders
Both as a beverage and as eyewash, the apple peel water is an excellent
medicine for the inflamed eyes. This beverage is prepared by putting the
peelings in a pan, well covered with water. After the water is brought to the
boiling point and allowed to simmer gently for a few minutes, it should then be
strained off and some honey must be added to it.
The over-ripe apples are useful as a poultice for sore eyes. The pulp is
applied over the closed eyes and is held in position with a bandage. It is
allowed to remain there for one to two hours.
Dental Disorders
Regular consumption of apples help to prevent tooth-decay, as they possess
a mouth cleansing property. Dr.T.T. Hanks in his book, Dental Survey, says,
'Apples have mouth cleansing property that no other fruit possesses, and
taken after meals, they have the same effect as a tooth brush in cleansing the
teeth, with the added advantage that the acid content, aside from its nutritive
value, is so assistance in promoting the flow of saliva in the mouth, which is
also beneficial to the teeth'. The acid of the apple also exerts an antiseptic
influence upon the germs present in the mouth and teeth when it is thoroughly
chewed. Apples are thus regarded as a natural preserver of the teeth and
should be taken in all tooth troubles. Precautions
Apples, when consumed on an empty stomach, may lead to indigestion.
Since apples are often sprayed with poisonous chemicals to prevent them
from decay, the fruits should be thoroughly washed and cleaned in all
possible ways before consumption.

Appricot

APRICOT Botanical Name: Prunus armeniaca

Indian Names Khubani, Zardalu
Regarded as a nutritious and tonic food, the apricot, which is a little acidic in
its raw state, is one of the most important and popular fruits. Its acidity
decreases and the sugar content increases in the process of its ripening.
The apricot is a stone fruit and has a nut within it. It is round or oblong in
shape, flattened to some extent. It is similar in shape as peach, but is
considerably smaller. It is yellowish in color. The fruit, which ripens on the tree
alone, develops its true flavour, which is very much like that of the peach.
Food Value
Apricots are rich in various food ingredients. The fresh fruit is rich in natural
sugars, vitamin A and calcium. It is a good source of Vitamins, i.e. B Complex,
riboflavin and niacin as well as Vitamin C. The nut of the apricot is rich in
protein and fat and is considered as valuable as any other nut. It contains 40
to 45 per cent of oil, which is practically identical with almond oil in its physical
as well as chemical properties.
Indigestion
Apricots have an alkaline reaction in the system. They aid digestion, if
consumed before a meal. Marmalade, made from organically grown fruit, is
also valuable in the treatment of nervous indigestion.
Fevers
Fresh juices of apricots, mixed with glucose or honey, have a cooling effect
during fevers. It tones up the eyes, stomach, liver, heart and nerves by
supplying vitamins and minerals. It quenches thirst and eliminates the waste
products from the body. Skin Diseases
Fresh juice of apricot leaves is useful in the treatment of skin diseases. It can
be applied with beneficial results in scabies, eczema, sunburn and itching of
the skin due to cold exposure. Uses
The apricot, in its fresh form, is used as a dessert fruit. Nevertheless, used in
its dried form, it is easier to digest owing to the heat rendered by it. It is made
into excellent jam, jelly, marmalades and preserves. Apricots canned in sugar
are also popular. The apricot-nut is extensively used in confectionery.

BANANA

Botanical Name: Musa Paradisiaca

Indian Name: Kela
The banana is one of the oldest and best-known fruits of the world. It is
delicious, seedless and is available in all seasons. Its thick covering
provides an excellent protection against bacteria and contamination.
Available in varying sizes, bananas may be greenish, yellow or reddish
in color.
Original home of banana is believed to be in India and Malaysia. The
fruit as well as its plant is considered very auspicious in all the
religious and social ceremonies in India. In the mythological ages in
Europe, it was called the 'apple of paradise'. The Greek and Arabian
writers referred to it as a wonderful fruit of India. Later, it was
introduced in Western countries and other parts of the world. In India,
there are three important banana-producing areas- South India, Western
India and Eastern India from Bihar to Assam.
The banana is of great nutritional value. With a rare combination of
energy value, tissue-building elements, protein, vitamins and minerals,
it is good in calories, richer in solids and lower in water content than
any other fresh fruit. A large banana supplies more than 100 calories. It
contains large amount of easily assimilable sugar, making it a good
source of quick energy and an excellent means of recovery from
fatigue.

Food Value Minerals and

 Vitamin
Moisture 70.1% Calcium 17mg
Protein 1.2% Phosphorus 36 mg
Fat 0.3% Iron 0.9mg
Minerals 0.8% Vitamin C 7 mg
Fiber 0.4%
Small
amount of
Carbohydrates 27.2%
Vitamin B
complex

The banana constitutes almost a complete balanced diet in combination with

milk. It contains a high-grade protein, which includes three of the essential
amino acids. Banana and milk supplement each other in an ideal manner and
provide all the needed nutrients to the body.
In the traditional medicine of India and the ancient Persia, this golden fruit is
regarded as nature's secret of perpetual youth. Apart from promoting healthy
digestion, invert sugar in banana, is an aid to youthful growth and
metabolism. They help promote the retention of calcium, phosphorus and
nitrogen- all of which then work to build sound and regenerated tissues.
Bananas are of great value in both constipation and diarrhea as they
normalize colonic functions in the large intestine to absorb large amounts of
water for proper bowel moments. Their usefulness in constipation is due to
their richness in pectin, which is water absorbent and this gives them a bulk
producing ability. They also possess the ability to change the bacteria in the
intestines - from the harmful type of bacilli to the beneficial acidophyllus
bacilli.
Dysentery
Mashed banana added with a little salt is a very valuable remedy for
dysentery. According to Dr.Kirticar, a combination of ripe plantain, tamarind
and common salt is most effective in this disease. He claims to have cured
several cases of both acute and chronic dysentery of children, but they should
be thoroughly mashed and beaten to cream before use in these cases.

Balanced Diet

Fluid

Until you suffer from a sweating brow and a parched mouth, you
probably don't give much thought to fluids. Yet maintaining enough
fluid is vital to most body functions. You've probably heard the saying
that water is essential for life. Well, that's true. We can survive for
about six weeks without food but only less than week without taking
fluids.

Water all the way

Just as it is the most abundant material on earth, water is the most
abundant substance in the human body, making up one half to two
thirds of body weight. Roughly three quarters of the brain and muscles
are made up of water. Even bone is 20 percent water.
The percentage of water in the body varies from person to person
depending on such factors as body composition, age and gender. For
example, men have more water in their bodies than women because
they have higher content of lean muscle. Muscle holds more water than
fat tissue.
Every part of the body, from the individual cell to the entire circulation
system, depends on water to function.

Water is needed for

 Transporting nutrients and oxygen to all parts of the body via the
blood and lymphatic system.

 Maintaining body temperature, (heat is released when you sweat,

which helps to cool you down)

 Lubricating the joints to keep them moving freely

 Removing body waste materials

 Serving as a medium for thousand of reactions that need to take

place in the body daily to sustain life

 Maintaining blood volume

Thirsty = Water

While the percentage of water varies depending on weight, climate and

activity levels, experts recommend 2 ½ to 3 litres of fluid everyday.
That's at least eight glasses a day or a drink for every hour of the
working day.
The normal trigger for drinking is thirst, which is regulated by the
amount of sodium (salt) in the blood. As the sodium content increases,
receptors in the brain's hypothalamus trigger the thirst sensation. At the
same time, "thirsty" blood draws water from the salivary glands. This is
why we get a dry mouth when we haven't had enough to drink. But by
the time we get thirsty, we are already slightly dehydrated.

What's your fluid

With such a wide variety of fluids to choose from, there's really no

excuse for not drinking enough.
Water:
Always the best choice. Drink it hot or cold or try adding sliced lemon
or lime cordial for refreshing change.
Milk:
A great way to get calcium, protein and fluid at the same time. Try to
take low-fat milkshake blended with your favourite fruit or flavouring.
Juice:
High in vitamins, this is a good way to start the day
Tea:
Whether green, black or oolong, tea contains antioxidants, making it a
healthy choice. Try it with a slice of lemon or lime. Or vary the type of
your drink.
Coffee:
Improves concentration levels. So, this may be the right choice for that
afternoon fluid break. Try cold coffee poured over the cubes for a treat
on a hot day
Soup:
An old favourite and a good supplier of fluids. Start a meal with soup.
Soft drink:
Many varieties to choose from. Drink well-chilled for instant
refreshment.
Fruits and vegetables:
Many fruits and vegetables contain up to 80 per cent water.
Desserts:
Ice cream is also a good source of fluid. Great to beat the heat.
Most People Don't Drink Enough
Most people do not drink enough fluids. A recent survey in Singapore
by Temasek Polytechnic and AFIC revealed that women drink just 5 to
6 glasses of fluid a day while men averaged 6 to 8 glasses. The groups
that were found to drink the recommend minimum of 8 cups a day were
older women aged 55 to 64 years and younger men aged 25 to 34 years.
Another survey showed that half of those surveyed failed to drink 8
cups or more of fluid a day with nearly one in three drinking less than 5
cups a day.
People who do exercise everyday need even more fluid. This is
especially important if your workouts are in a hot and humid climate
since sweating increases the loss of fluids. The American College of
Sports Medicine recommends drinking fluids before, during and after
exercise. Two glasses (half a litre) of fluid two hours before exercising
and regular drinks during exercise can help replace fluid lost through
sweating. Rehydration after exercise is important to restore the
appropriate fluid level in the body.

Fat

Avoid fried food, burgers and other fatty meats (i.e. pork, bacon, ham,
salami, ribs and sausage). Dairy products such as cheese, cottage
cheese, milk and cream should be eaten in low fat versions. Nuts and
sandwich meats, mayonnaise, margarine, butter and sauces should be
eaten in limited amounts. Most are available in lower fat versions such
as substitute butter, fat-free cheeses and mayonnaise
Quit Smoking

The jury is definitely in on this verdict. Ever since 1960 when the
Surgeon General announced that smoking was harmful to health,
Americans have been reducing their use of tobacco products that kill.
Recently, there has been a surge in smoking among adolescents and
teens. Could it be the influence of films? It seems the stars in every
movie of late smoke. Beware. Warn your children of the false romance
and smoking.

What is asthma?

Asthma is a chronic disease in the respiratory tract caused by

exaggerated responsiveness of the respiratory tract to stimulus like
dust, pollens etc. In Ayurveda, it is termed as "Tamaka Swasa".

Remedies

Mix 10 to 15 drops of garlic juice in 30 to 40 ml warm water and have

it 3 or 4 times a day.
Chewing a piece of Chebulic Myroblan (Terminalia Chebula) every
night will reduce asthmatic tendency, considerably.
Taking 1 or 2 teaspoons of honey in lukewarm provides relief from
asthmatic attack. This will thin out the accumulated mucus and help in
the elimination of the mucus.
Taking the juice of one lemon in a glass of water early in the morning
will produce good results.
5gms of amla (Indian gooseberry) with one teaspoon of honey is an
effective medicinal tonic for asthma.
One teaspoon of fresh ginger juice mixed with 1 cup of fenugreek
decoction and honey will relieve asthmatic attack.
5 to 10 garlic pods boiled with 30 ml of milk makes an excellent
medicine for asthma.

What is constipation?

Constipation is a condition in which bowel movements are infrequent

and incomplete. In Ayurveda it is termed as "Malabandha".

Remedies

Take a teaspoon of haritaki (Terminalia Chebula) fruit along with

jaggery once at night.
Grind Bilva leaves (Aegle Marmelos) and extract its juice. Take a small
cup of this juice (around 15 to 20 ml) after dinner.
Taking fruits before going to bed is helpful in the prevention of
constipation.
Pulp of ripe bale fruit is considered the best of all laxatives.
Guava, when eaten with seeds, provides normal evacuation of the
bowels.
A glass of grape juice at bedtime helps in normal evacuation of bowels.

Taking 1-2 oranges at bedtime is an excellent way of stimulating

bowels.
Take 30 grams of cassia fruit pulp soaked in 100 ml of water during the
early hours of the day.
Ripe papaya should be eaten at breakfast.

What is High Blood Pressure?

It is the condition where increased pressure is exerted by blood on the

blood vessels.

Remedies

Garlic made into a paste and mixed with buttermilk is very effective in
the treatment of this condition. To begin with administer 1 gm of garlic
3 times a day. Then, gradually increase it to 3 gms 3 times a day.
Another method that can be followed is to fry the garlic in ghee. This
reduces the smell and makes it palatable.
Prepare soup from a handful of drumstick-leaves twice a day and drink
regularly.
Crush a piece of bittergourd and soak it in a glass of water overnight;
drink the water in the morning on empty stomach.
Taking 2 teaspoons of fresh amla (Indian gooseberry) juice during the
early hours.
Eating 50 to 100 grams of grapes in everyday will bring down high
blood pressure.
Taking one teaspoon of water melon seeds everyday is helpful in
controlling high blood pressure.
Having one teaspoon of rauwolfia powder will reduce blood pressure.

What is Headache?

Pain in the head caused by dilation of cerebral arteries or muscle

contractions or a reaction to drugs. Sometimes it results in vomiting,
dizziness, nausea and irritability.

Quick Remedies

Application of sandalwood paste to the forehead relieves headache.

Applying the paste of dry ginger to the frontal region relieves
headache.
Inhalations of eucalyptus oil and menthol vapours are useful.
A fine paste prepared from cinnamon is useful in headache caused by
cold air exposure.
Application of betel leaves on the forehead relieves headache.
Taking an apple in the early hours relieves all types of headaches.
Garlic

The bulbs contain essential oils like allyl, propyl, disulphide and two
other sulphur compounds. It contains the active principals like allicin,
allistin I and asslisatin II.
It contains five tastes except salty (sweet, sour, bitter, pungent,
astringent). It exerts heat to the body. Reduces the vata and kapha, and
works as an aphrodisiac. It increases the strength and complexion. It is
good for the eyes, intellect and is a tonic.
It is very useful in the treatment of heart diseases, chronic fevers, colic
pains, constipation and anorexia, piles and works as spermicide. The
dosage should be be 5-10 ml of fresh extract.

Fevers

0.5 to 1 gm of garlic paste everyday will relieve fevers of unknown

origin

Chronic Ulcers

Applying garlic paste on the non-healing ulcers removes worms and

helps in healing

Asthma

Boil three cloves of garlic in a glass of milk and take it twice everyday
to relieve asthma.

Appetiser

Taking 2 or 3 cloves of garlic everyday will removes acidity and

flatulence.

Tuberculosis

Regular intake of 1 gm of garlic boiled in 250 ml of milk relieves

complications of tuberculosis.

Ginger

Its principal constituents are Zingilberene and Zingiberol. The rhizome

is rich in protein, calcium, phosphorous, iron and volatile oils. It has a
pungent taste, produces heat and a burning sensation in the stomach if
taken in excessive quantities.
It reduces vata and kapha, and carminative and laxative effects. It is a
stimulant of gastrointestinal tract and has an antiflatulent effect.

Therapeutic index:
Spasmodic pains, ascites, vomiting, piles, cough and cold, filaria and
indigestion.

Contraindication:

Skin diseases, massive anemias, and pitta disorders

Useful part:

Rhizome, dosage: fresh juice 5-10 ml, power: 1-2 gms

Household preparation:

digestive stiumulant: a teaspoon full of ginger juice is a carminative

and stimulant to the gastro-intestinal tract. Half a teaspoon of powdered
ginger is a household remedy for flatulence and colic.
Due to its anti-his-taminic effect, it relieves cold. For this, small
amount of ardhraka (ginger) is chewed.

Anti-depressant:

it possesses anti depressant action and hence 3 to 6 gms is given in a

day in such cases.
One teaspoon of fresh ginger juice mixed with a cup of fenugreek
decoction makes an excellent remedy for influenza (common cold).

Impotency

Taking ginger juice (half-a-teaspoon) with honey and half boiled egg
during the night for a month tones up the sex organs and cures
impotency.

Aches and Pains

Applying ginger paste externally on the forehead will provide quicker

relief from headache. Amla Juice
Indian amla (gooseberry) contains 20 times more vitamin 'C' than
orange, which increases the resistance power of the body against
diseases. No other fruit can stand in comparison with amla as a source
of medicinal properties. It is profusely used in the process of complete
rejuvenation of the body (Kayakal). It prevents grey hair and hair
falling, is anti-aging, improves eyesight and purifies blood. It is very
helpful during constipation and for people with diabetes.

Gooseberry

Tamil : Nellikkai
Urdu : Amla
Amla is highly nutritious and an important dietary source of Vitamin C,
minerals and amino acids. The fruit contains protein, ascorbic acid and
considerably higher concentration of most minerals and amino acids.
Glumatic acid, proline, aspartic acid, alanine, and lysine are the amino
acids present in amla.
It has recorded evidences of increasing eyesight and aphrodisiac
effects. It also helps delaying aging. It is the best rejuvenator. It also
helps in the digestion of food. It is astringent in taste and gives a
cooling effect to the body. The fruit is ascrid, cooling, refrigerant,
diuretic and laxative. The dried fruit is useful in haemorrhage, diarrhea
and dysentry. Amla is anabolic, anti-bacterial and resistance building.
They posses expectorant cardiotonic, antipyretic, antioxidative,
antiviral and anti-emetic activities. They are also used in the treatment
of leukorrhea and astheroschlerosis.
It is very useful in diabetes, skin diseases, diarrhea, piles, pain, white
discharge, bleeding disorders, kidney problems and cataract.

Easy and healthy recipes for your child

 Peel a banana and cut it length-wise. Apply honey paste, fresh milk
cream, chop some nuts, dry fruits or whatever is handy in your kitchen.
Sprinkle a little cardamom and nutmeg powders. Your children will
simply go bananas

 Steam a big potato with its jacket on. Peel, mash and add salt,
pepper and butter when hot itself. Serve with a glass of curd or
buttermilk or fruit and a very healthy and balanced snack is ready.

 Soak some green grams in water for a couple of hours before your
child returns from school. Pressure cook for 15 minutes. Drain, sprinkle
salt, a little chaat masala, chopped onions and Kothmir (coriander
leaves). Squeeze a little lime juice. Your child will simply gobble up
the entire plate and ask for more.

 Slice a few tomatoes, cucumbers, capsicums and boiled potatoes.

Place them in between two slices of bread. Apply butter. Sprinkle a
dash of pepper and salt. Grill in the oven for a few minutes and pronto,
a healthy sandwich is ready!

 Cut a papaya into square pieces. Chop some khajoor, sprinkle with
peanuts, almonds or cashew nuts. Your nutritious papaya treat is ready!
(A combination of papaya and khajoor serves as a remedial snack for
children who suffer from constipation).

 Peel and cut some carrots. Grind them adding honey, sugar,
cardamom and nutmeg powders along with milk. A deliciously healthy
carrot milk shake is ready in a jiffy.
 Whip an egg adding milk, chopped bananas/chickoo, nuts and dates.
Pronto, your banana milk shake or chickoo milk shake is ready. (This
drink is a boon for under nourished and underweight children).

 Chop some tomatoes in a glass bowl. Add some finely chopped

green onions. Sprinkle salt, pepper and grated ginger. Top with thick
curds. Kids will have a gala time relishing it.

 In a fancy bowl add some kurmuras, chopped dates and chanas. See
the smiling crunch on your child's face.

 Prepare a thick paste of yesterday's left over vegetables. Add spices

of your choice and roll out into patties. Fry and put on a tissue paper.
Serve on a cabbage or lettuce leaf.

 Soak pohas for 10 minutes. Add grated coconut and a few peanuts.
Sprinkle lime and salt. Serve on a big round roti.

 Whip curd and pour it in a fancy glass bowl. Add pomegranates, a

dash of salt, pepper and finely chopped capsicum pieces. Your curd
craze is ready.

 Scramble an egg with chopped kothmir and a small green chilli.

Spread it inside a big bun or in between two slices of bread. Add some
grated cheese if handy or a sliced cheese. Bake gently till cheese melts.

 Soak mushrooms in water. Drain; saute lightly in a non-stick frying

pan adding capsicums, green onions, salt, pepper and soya sauce.

 Add to boiled, sprouted green moong, curd, chopped tomatoes,

chopped onions and a dash of chaat masala or jeera powder

 Soak some rotis in milk for some time. Add jaggery and keep ready.
Stir on fire till milk thickens and jaggery melts. Chop and top with
sliced almonds. Serve in an attractive pot.

 Chop apples. Add sugar, a pinch of salt, nutmeg and cinnamon

powder. Mix an egg to turn it into a thick paste. Bake a little before
your child returns from school truly exhausted.

 Cut a lime. Add to a tall glass of cold water mixing a tablespoon of

honey, a few mint and tulasi leaves and dash of pepper powder. (tulasi
leaves and pepper will build up your child's immune system)

 Pressure cook tomatoes, one potato, one carrot and one raw onion.
Turn it into a thick paste in your mixer grinder. Add the water from the
veggies. In a pan melt some butter and pepper and turn it into a
palatable thick soup. Serve with toasts or bread andbutter, it's a
complete meal.
On a low fire, add some til (sesame) seeds, jaggery and chopped mixed
dry fruits. Roll into small balls when slightly warm.

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