Lactose intolerance, also called lactase deficiency and hypolactasia, is the inability to digest lactose, sugar found in milk and to a lesser extent milk-derived dairy products. Lactose intolerance is caused by reduced or absent activity of lactase that prevents the splitting of lactose (lactase deficiency).When lactose moves through the large intestine (colon) without being properly digested, it can cause uncomfortable symptoms such as gas, belly pain, and bloating. Some people who have lactose intolerance cannot digest any milk products. Others can eat or drink small amounts of milk products or certain types of milk products without problems. Lactose intolerance is common in adults. It occurs more often in Native Americans and people of Asian, African, and South American descent than among people of European descent.
The amount of lactose an individual can tolerate varies from person to person. Many people with lactose intolerance can tolerate some lactose-containing foods by adjusting the type, amount and timing of these foods. Some patients may need to (or may choose to) limit or eliminate these foods completely. If you wish to include lactose-containing foods in your diet, the following suggestions given by UVA nutrition services may help the one to deal with the lactose intolerance problem. Always consult with your health expert before making changes to your prescribed diet.
LIVING WITH LACTOSE INTOLERANCE
1. Add new foods one at a time; decrease the amount, or eliminate the food, if symptoms occur.
2. Most people with lactose intolerance do not need to avoid all dairy products, for example:
Cultured yogurt contains live cultures that naturally help digest lactose. Many people with lactose intolerance tolerate cultured yogurt well. Check labels to see if a yogurt contains live cultures or hard cheese is low in lactose and is usually well tolerated
3. If you wish to drink milk, try taking small amounts (1/2 cup at a time). Many people can tolerate up to 2 cups of milk per day when taken in smaller servings spread out over the course of the day.
4. Foods that contain lactose may be better tolerated if they are eaten with a meal.
Foods made from certain dairy products (such as pudding, cream soups, cream or cheese Sauces, etc.) also contain lactose. The amount of lactose in a product will depend on the amount of dairy products used. Other foods such as baked items, instant mixes, salad dressings , etc. may also contain lactose. The following ingredients suggest a product contains lactose.
Butter, Caseinates, Cheese, Cream, Curds, Dry milk solids, Lactose, Milk, Milk by-products, Milk solids, Milk sugar, Non-fat dry milk powder, Skim milk solids, Whey, Yogurt
5. Lactose can also be found in medications:-
Check for lactose on the label, although it does not have to be listed; if you are very sensitive to lactose and have persistent symptoms, ask your pharmacist to help you. Ask your doctor to prescribe a lactose-free alternative if one exists.
6. Specialty Products:-If you are not able to tolerate lactose-containing foods using the above suggestions, special products are available. Keep in mind, not everyone with lactose intolerance needs special products; many people can tolerate regular dairy products by adjusting the type and amount consumed.
* 100% lactose reduced milk is available in the dairy section of most grocery stores.
* Available in nonfat, 1%, 2%, and whole milk varieties.
* Lactose reduced milk contains the same nutrition, including calcium and vitamin D as regular milk.
* Lactose reduced milk does cost a bit more than regular milk.
* Lactose reduced milk may taste sweeter than regular milk.
7. Lactase Enzyme Supplements
These products contain the enzyme lactase, which is needed for the digestion of lactose. Available in tablet or chewable form.
Soy milk, rice milk and almond milk are lactose free. If you plan to use these products as an alternative calcium and/or vitamin D source, read labels carefully and choose a brand which specifically states it contains these nutrients and in what amounts.
Calcium and Vitamin D
If you are on a low lactose diet, discuss your calcium and vitamin D intake with your physician or dietitian. Studies have shown that individuals with lactose intolerance often do not take in enough of these nutrients. Inadequate calcium and vitamin D intake increases the risk of osteoporosis. A dietitian can help you determine whether you are getting enough of these nutrients in your diet.
There is no known way to prevent lactose intolerance. However, one can lead a healthy and normal life by managing their daily diet routine and incorporating products that are lactose free, yet with healthy nutrients. The key is to have balance of all vital nutrients and implementing guidelines that are meant for lactose intolerance condition
Kids need a filling and nutritious diet for growth and unhealthy foods will slow down their growth if the daily nutrition is not met accordingly. From carbohydrates for energy to go non-stop through out the day, the amino acids from protein to build muscle and recover them, vitamins and minerals for healthy functioning of organs and chemical reactions in the body
and fat for good cholesterol and cushioning of organs.
Though kids like foods that are surprising and delightful to their taste buds. Get creative with your recipes and start making your food nutritious and attractive. Here are foods for kids to kep them healthy. Give your child plenty of options ranging from chocolates to everything that they like.
Cornflakes with milk and fruits: We all feed our kids with cornflakes but make it more healthy with adding fruits to it. Include the fruit that your kids like eating. Strawberry, grapes, nuts, seeds, apples, bananas etc. This meal will provide your kid with carbs, protein and essential vitamins and minerals along with iron to improve metabolism.
Eggs: Eggs provide a lot of satiety and protein, vitamins and minerals. Make it healthier by adding a slice of cheese or add a few slices of vegetables like tomatoes, cucumber etc. The meal will keep the kids feel fuller and have lots of nutrition for a good growth.
Sandwiches: What about adding a slice of lean meat for non-vegetarians and cottage cheese for veggies ? Play around with your stuffing options with boiled mashed potatoes, cheese slice, tuna or vegetables. Choose whole grain bread or multiflour bread to make it more healthy.
Drinks: Say no to aerated drinks including the cola’s and sweetened sodas as they would add empty calories which is not healthy for a childs growth. Provide other varities from fresh fruit juice, lemonade, buttermilk, banana milk shake, mango shake and other shakes with fruits, nuts and seeds.
Walnuts: For healthy functioning of mind omega fatty acids are equally important. Walnuts, flaxseed and fish products like salmon, tuna etc are rich sources of omega 3 fatty acids which are important for developement of childs brain.
You can pick lots more healthy options for your child. Keep foods providing empty calories and junk that add no nutrition away from their diets. Use less oil in the food and avoid fried foods. Follow these basics and keep your kids healthy.
Eating nutritious food is important, but how much and when to eat is vital too. Staying fit is easier than its perceived to be. Eating the right food at the right time will not only meet your daily nutrition requirement but keep you fuller through out the day keeping you away from all the junk and empty calories we binge on otherwise.
Research shows than men who ate meals with higher amounts of protein than the average meal, when they were trying to lose weight felt fuller throughout the day; they also experienced a reduction in late-night desire to eat and had fewer thoughts of food. This is especially important with regard to the Indian vegetarian diet that can be extremely carbohydrate heavy, with little high quality protein, to ensure long term satiety that protein provides.
Proteins can make you feel fuller for a longer time but this doesn’t mean that you only consume protein. The body requires a balance of protein, carbohydrate and fats.
Few sources of protein for your diet:
Eggs: Eggs are highly satiable and makes you fuller for a longer time and proving vital minerals and vitamins with fat and provides the energy for basic functioning. It takes care of the calorie intake and is healthy for the body.
Fish: It is not only rich in omega fatty acids but provide ample amount of protein to make you feel longer. Some salmon in lunch or dinner or your desired meals will help you stay away from hunger and nourish the body as well.
Sprouts or Beans: For veggie lovers sprouts and beans can be a part of your diet. Eating sprouts in your diet will fill you up and keep irregular food cravings away.
Soy Products: Soy milk offers outstanding nutrition, along with their health benefits. They provide balanced nutrition of high-quality protein and carbohydrates, low in fat with no cholesterol and very low in saturated fat.
Meat & Poultry: Meat and poultry products rank one of the highest for proteins. They contain ample amount of protein and help keeping you feel fuller for a longer period of time.
Add some protein to your diet to keep you feeling a little fuller for a longer time. But ensure that you eat a balanced meal.
400 mg of calcium is the daily requirement for your body. Beyond being important for the development of bones and teeth, calcium is also needed for proper functioning of the heart, nerves and muscles, and research is also showing that because of its calcium content, yogurt promotes belly fat loss.
So it is important to keep blood calcium at a healthy level to sustain life. Calcium supplements have shown to not be as effective as natural sources of calcium. Read on for the most important factor, to help your body absorb calcium.
Also as we age, the body begins to breakdown and reabsorb the bone mass of the skeleton. Women are more susceptible to bone loss, especially before, during and after menopause because during the menopausal years women experience lowered estrogen levels which considerably speeds up the bone loss process and leads to osteoporosis, a condition where the bones have become weak and brittle and break very easily. Research says that one in every four women suffer from the debilitation of osteoporosis, and men are one in eight. Besides this, younger people in their 30′s are developing osteoporosis due to bad lifestyle, eating outside, unhealthy nutrition and not exercising, are a few reasons that are pushing you to the deficiency of calcium.
Consuming the daily requirement of calcium is the best way to build adequate bone mass early in life to reduce the risk of it later in your life. Start consuming foods that are high in calcium and people above 50+ should consume 600 mg. Dairy products like milk, cottage cheese, buttermilk, curd and cheese are the best source and most recommended for getting calcium which gets easily absorbed by the body. Other sources are breads, fruit juices and soy products, beans, broccoli, oranges and bananas.
Get out and get 10 minutes of sunshine to accelerate the absorption of calcium in your body.
If losing weight was a child’s play, obesity would never have been an epidemic. Losing weight requires a scientific approach and a planned routine along with proper micro-nutrient supplementation (vitamins and minerals).
In our attempt of losing weight we become obsessed with our carbohydrates, protein, fat and vitamin consumption however nobody really bothers about their mineral intake…..Although it is important but has a very small percentage in our body so without the consultation of your doctor you should not increase the consumption of these important minerals. Moderation and balance is required for healthy living.
You would be surprised to note that body’s weight-related functions – like appetite, hunger, metabolic rate, metabolism of fats and sugars, blood-glucose levels, calorie-burning, and so on – operate more efficiently when we have an optimum intake of minerals.
Therefore it is worth keeping a watch on your minerals. Let’s have a look which minerals are the best for losing weight
Recent clinical studies demonstrate a positive relationship between calcium intake and weight-loss. Controlled weight loss studies indicate that increasing calcium intake by the equivalent of two dairy servings per day can reduce the risk of overweight, perhaps by as much as 70 percent. Also, it’s worth remembering that lower-calorie fat-free milk contains the same amount of calcium as full-fat milk. The
same goes for low fat yogurt and reduced fat cheese.
Chromium is required for the metabolism of sugar. Without sufficient chromium, insulin is less effective in regulating blood-glucose levels. In this way, chromium helps to control cravings and reduce hunger. Good food sources of chromium include: egg yolks, molasses, beef, hard cheese, liver, fruit juices, and whole grain bread.
Manganese helps regulate fat metabolism and blood-glucose. It is needed for a healthy thyroid function which itself is essential to maintain a healthy weight. Good food sources of manganese include: tea, wheat germ, spinach, split peas, nuts, oat germ, oatmeal, pineapple, green leafy vegetables.
Zinc helps to regulate appetite. Zinc is also needed for the correct functioning of hormones, like insulin. Zinc deficiency is common among smokers, heavy drinkers, some vegetarians, people with chronic illness and those on non-nutritious or very low calorie diets. Good sources of Zinc include: shellfish, herring, wheat germ, lean beef or lamb, eggs, lentils, Brazil nuts,
Caution: Please discuss with your doctor, before consuming any supplements. Self prescription and over dosage can have serious side effects.
Our article on groceries that make you beautiful got lots of requests for places to buy these fruits and vegetables that make you beautiful. So here it goes.
Fruits: Pomegranate, Citrus fruits- Seasonal, all fruit sellers keep it. For really good quality fruits in Delhi, go to INA Market and Khan market, while for good prices check out your colony grocery stores. Blueberries, Avocado- INA market in Delhi is the place to be for exotic food items. Blueberries are seasonal so you won’t get them all the year around but avocados are easily available. In Calcutta, try Spencers or the Health Food Store on Loudon street.
Nuts: Your next-door grocery store should have them. If thats not the case, then check out INA market, Lajpat Nagar, Malviya Nagar or Chandini Chowk in Delhi.
Yogurt & Cottage Cheese: Yoghurt is found everywhere from your local grocery, Mother Diary, etc. Also all your next-door super store and hyper stores like Reliance fresh, Big Apple, Spencers etc keep a substantial stock of them. If you are looking for low fat substitutes then make it at home for best results. Cottage Cheese is harder to find, and should be available at a health/international food store. INA Market in Delhi. If you’re adventutous, try to make it at home!
Vegetables: Spinach and beans are easily available at all vegetable vendors. Spinach is seasonal, and better quality is seen during winter season. Beans are available all year round. Broccoli is slightly expensive and might not be easily available. But your bigger vegetable stores are guaranteed to have it.
Water: Good hydration is your skin’s best friend. So ensure that you’re getting at least 8 glasses down your system.
Green tea: Available in most grocery stores and comes in various price brackets. If not available at your regular store, then try the international food market or health food store.
Flaxseed: You can check with your grocery store and ask if they can order for you. Incase that’s not possible they are easily available at INA market in Delhi. In Calcutta (Kolkata), the health food store carries them- a bit on the expensive side. So, make sure you check with your local market.
Fish: In Calcutta, I don’t think there’s a problem in finding fish. In Delhi, if you can bear with the stench of a fish market, the CR Park Market is the place to go. Le Marche in Select City Walk has a clean, smell free environment, and they home deliver too. Their prices on the not too over the top. If you’re looking for Salmon and some other exotic fishes, go to the INA Market.
Sexy Spices: Also stocked by grocery stores all over.
Fitho.in is based in Delhi and Calcutta, thus the list of places. But if you’re located in another city and know where these groceries can be obtained, do comment and let us know.
What do you do to get beautiful? Splurge on high-end beauty products? Or simply get a cosmetic surgery done? I have something simpler for you- buy groceries that make you beautiful. Yes, these are essential products can help you not just be healthier, but look more attractive too. And this beauty isn’t just skin deep
Nuts: Almonds, walnuts, hazelnut for the vitamin E dose to internally keep your skin hydrated and protect it from damage and early aging.
Fruits: Pomegranate, blueberries, avocado and citrus fruits. These fruits have great antioxidant capacity that translate to wonderful and healthy skin. Just a bit of lime juice squeezed on your salad will not only give that tangy taste but will also give you spurt of instant energy leaving you feeling fresh!
Yogurt & Cottage Cheese: Also know as the radiant protein works wonder on your skin. Apart from calcium, cottage cheese supplies your body with selenium, an essential mineral. Low fat dairy products in general are full of vitamin A and work magically on your skin. If you have a thyroid problem or diabetes that’s even more reason to stock up!
Vegetables: Spinach, beans, broccoli are high in vitamin A as they have antioxidant properties and help in development and maintenance of epithelial cell (also the outer lining of the skin)
Water: Good hydration is your skin’s best friend. When we say water we mean water in its purest form and not in soups, juices or soda. So ensure that you’re getting at least 8 glasses down your system.
Green tea: This beverage has polyphenols, which have anti-inflammatory characteristics, besides all the other benefits. Now that spells goods news for your skin.
Flaxseed: For the omega 3 punch. They are tasteless and can be sprinkled on your breakfast cereal, in a sandwich, your protein shake. Now, that’s easy
Fish: Your skin needs essential fatty acids and oils that will help nourish your skin. They add luster and softness to your complexion.
Sexy Spices: Spices and herbs are inherently anti-aging. Finally something that’s always there on an Indian menu!
With this list of beautiful foods you can give your fridge and your skin a beautiful makeover and get that glow without trying too hard!
Don’t know where to buy these exotic fruits and vegetables? Check out our post on where to buy beautiful groceries.