DhaKa TrIbune

Prescription
Calcium
Essential for strong bones and teeth, calcium also helps with enzyme and muscle functions, and blood clotting. Dairy food is the best source of calcium, but some baby cereals are also fortified with calcium. According to the most recent Australian Nutrition Survey, 70% of children dont meet their recommended daily intake for calcium. Babies aged 7-12 months are estimated to need around 270mg of calcium a day if theyre breast-fed, and 350mg if theyre bottle fed. Milk, yoghurt, cheese, green leafy vegetables, tofu, sardines, and salmon are the best sources.

Saturday, February 1, 2014

Essential nutrients for your baby

Prof Abid Hossain Mollah n
junk food over fruits and vegetables.
CHILD health

quIcK TIPS

Prescription Desk n
When it comes to protecting yourself and your family from foodborne illness, one of your most effective tools is the kitchen DID YOU refrigerator. In fact, KNOW? at room temperature, the numbers of bacteria that cause foodborne sickness can double every 20 minutes! Chilling foods to proper temperatures is one of the best ways to slow the growth of these bacteria. To ensure that your refrigerator is doing its job, its important to keep its temperature at 40F (4C) or below; the freezer should be at 0F (-17C). Whether youre dealing with leftovers or just-purchased foods, its important to get foods that need refrigeration into your fridge quickly. Leaving perishable foods out for two hours or more allows bacteria to multiply rapidly, and can put you at serious risk of contracting foodborne illness. l Groceries: When you get home from the grocery store, put your refrigerated items away as quickly as possible. Never allow raw meat, poultry, seafood, eggs, or produce that requires refrigeration to sit at room temperature for more

Zinc
Zinc helps cell growth and repair, and helps maintain a healthy immune system. It is also necessary for brain cognition and development. Baby formulas generally contain zinc and some cereals are fortified with it. Zinc is often found in the same foods that contain iron, so if your baby is getting enough iron, theyre usually getting enough zinc too. Look for eggs, fish, milk and cheese.

healthy eating patterns that are associated with decreased risk of chronic conditions and diseases in adulthood. Inadequate intake of nutrients can impair growth and development in children. Unfortunately, the foods and snacks that taste the best are usually the worst for our bodies, and a child left to their own whim will almost always choose

six months of life. But after that, human milk alone wont provide an adequate source. Once you introduce solids around six months, choose first foods like rice cereals that are fortified with iron. Lean red meat is also a great source, and can be pureed for babies around seven-nine months old. Other useful foods include baked beans, green, leafy vegetables, and fish.

Every cell that divides in a babys rapidly growing body requires B12, one of the eight B-group vitamins. B12 is also essential for normal nerve cell function. It is only found in products of animal origin. Good sources include dairy products and eggs, while some soya formulas and cereals are fortified with the vitamin.

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Fat
Babies need enough fat in their diet for proper growth and development, but its important to make sure theyre getting the right types of fat and cholesterol. Children under two should have full-fat dairy products including milk and cheese. l

health news

Fructose linked to gout

to many processed foods, sweetened fruit juices, and soft drinks, as well as to sauces and condiments. And researchers have already linked it to obesity, diabetes, and cardiovascular diseases, to name a few. Now a study of more than 78,000 women, published in the Journal of the American Medical Association has also found that an increased intake of fructoserich beverages, which was defined in the research as being one serving per day, is also linked to a 76% higher risk of gout among women. The researchers suggest that this effect is probably due to the fact that fructose can increase serum uric acid levels, which is a trigger for the disease. l

Lycopene, a wonderful natural anticancer pigment

Dr Sajol Ashfaq n
Lycopene is a carotenoid a family of pigments responsible for the red colour in certain fruits and vegetables. Lycopene is also FOOD a powerful antioxidant THERAPY that eliminates dangerous free radicals that can damage DNA and other fragile cell structures. Tomatoes are the most concentrated food source of lycopene, although apricots, guava, watermelon, papaya, and, pink grapefruit are also significant sources of this pigment. American Cancer Society suggested lycopene as a potent natural anti-cancer diet. Eating foods containing lycopene may reduce the risk of some diseases such as certain cancers and heart diseases. A number of studies have shown strong evidence of an association between the intake of tomatoes and tomato-based products and a lower risk of lung, stomach and prostate cancers. A recent study has also shown the beneficial antioxidant action of lycopene on blood cholesterol. As lycopene levels increase in the blood, there is a reduction in the levels of oxidised cholesterol, which in turn helps to lower the risk of heart disease. Although fresh tomatoes are rich in lycopene, more lycopene is released when tomatoes are cooked or pro-

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Vitamin B12

than two hours; the limit is one hour if the air temperature is above 90F (32C). Also, keep in mind that your car is probably even hotter than typical room temperature, so its important not to leave groceries in your car longer than absolutely necessary, and never more than 2 hours (or 1 hour on a hot day). l Leftovers: These need to be refrigerated or frozen within two hours, as well. Despite what some people believe, putting hot food in the refrigerator doesnt harm the appliance. To help hot food cool faster, divide leftovers into smaller containers before putting them in the refrigerator. l Doggie bags and take-out foods: Again, the two-hour rule applies to carry-home foods. Leftovers from takeout or restaurant meals need to go into the refrigerator within two hours at most. If you cant get home within two hours after eating out, dont request a doggie bag. l Marinated foods: Always keep food in the refrigerator while its marinating. Bacteria can multiply rapidly in foods left to marinate at room temperature. Also, remember this tip for marinating safely: Never reuse marinating liquid as a sauce unless you bring it to a rapid boil first. l

The most heart-healthy diet is a plantbased diet where junk food is minimum. That means loading up on fruits and vegetables, nuts, whole grains, low-fat dairy, and protein. In fact, dietary guidelines recommend that half of each meal should be composed of fruits and vegetables. Research has found that people who eat more than five servings of fruits and vegetables a day, had about 20% lower risk of heart disease and stroke than people who ate less than three servings per day. l

Eating empty calories

Foods high in sugar, fat, and oil de-

liver calories. People who are likely to reduce their weight always prefer low calorie food. Studies have shown that a diet full of empty calories increases the risk of obesity and diabetes. Look for foods dense in nutrients, such as vegetables, fruits, whole grains, seafood, eggs, beans, and peas, and unsalted nuts and seeds. Lean meats and poultry, along with fat-free and low-fat milk, are good choices as well. l

Never ignore chest pressure

If you used to walk up three flights of
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All of you know that gout is a disease of painful joints caused by higher level of uric acid in blood. Its usually found in the form of high-fructose corn syrup (HFCS), which is added

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Dont reuse plastic bottles

Plastic water bottles have become an indispensable companion of the modern era. For years, rumours have swirled about the health dangers of reusing PET bottles. A coding system is used on plastic bottles inside the recycling logo to identify the type of plastic its made from. The water bottles usually are made from lightweight plastic called PET or code 1. PET is not one of the plastics causing any problems, states Michael Moore, Professor of Toxicology at the University of Queensland. But, he adds, such bottles are only meant to be used once. Over time, these slowly break down, releasing the chemical Bisphenol A (BPA) into the water, especially if the bottle is repeatedly heated such as in a dishwasher. BPA is shown to cause cancer, diabetes, and reproductive disorders in animal trials, yet no

Tomatoes are the most concentrated food source of lycopene, although apricots, guava, watermelon, papaya, and pink grapefruit are also significant sources of this pigment. American cancer society suggested lycopene as potent natural anti cancer diet
cessed. Tomato and tomato products such as juice, soup, sauce, and paste should be included as part of a diet rich in a variety of fruits and vegetables. Studies that looked at lycopene levels in the blood found that levels were higher after people ate cooked tomatoes than after they ate raw tomatoes or drank tomato juice. This suggests that lycopene in cooked tomato products such as tomato sauce or paste may be more readily absorbed by the body than lycopene in raw tomatoes. Eating lycopene-rich vegetables and fruits together with a small amount of oil or fat (for example, salad oil or cheese on pizza) increase the amount of lycopene absorbed by the intestines. Lycopene is also available in soft-gel capsule and liquid supplements Multiple studies have demonstrated higher consumption of tomato products producing higher levels of lycopene. Nutritionists note that heating the tomato with olive oil or consuming products like tomato paste or sauce actually makes the lycopene more absorbable. l Source: American Cancer Society, Harvard Medical School health publications

stairs without a problem, but suddenly youre short of breath after one flight or have chest pressure, its time to call your doctor ASAP. Never assume its because youre out of shape; it can be a heart attack! Doctors say: Time is muscle, meaning the quicker you get treatment for possible troubles, the less likely you are to have permanent damage to your heart muscle. It is only a matter of minutes before an oxygenstarved muscle begins to deteriorate. That is why it is imperative for someone experiencing a heart attack to get immediate medical intervention. Minutes are muscle when it comes to a heart attack because the heart is being deprived of the oxygen it needs to function. The faster oxygen supply is restored to the heart, the less damage the heart will suffer. l

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| Compiled by: Shirsho Saaeadat

effects in humans have been shown. So, dont heat plastic bottles by filling them with hot liquid or putting them in the microwave or dishwasher. l

Get your cholesterol levels back on track

Prescription Desk n
Cholesterol is a substance that comes from food, and is also made in the body. There are two types of cholesterol: LowSELF CARE density lipoproteins (LDL) and high-density lipoproteins (HDL). LDL is known as the unhealthy cholesterol as it can build up in artery walls, block the lumen, and hamper in blood flow. HDL is known as the healthy cholesterol as it acts as a scavenger, cleans out the lipids from the lumen of the arteries and benefit the body. Having high LDL levels, or low HDL levels isnt good for your body, particularly your heart. The only way to learn about your cholesterol levels is to have them checked. Got high cholesterol? Here are some top tips for getting your levels back on track: l Exercise every day. Its an effective way to boost healthy HDL levels. l Dont smoke, as it has been shown to significantly lower healthy HDL levels. l Go easy on saturated fats, including fatty meats and full-fat dairy foods. l Include foods that contain polyunsaturated fats such as fish, raw nuts, and olive oil. l Stay away from trans fats, as they raise harmful LDL levels. Foods high in trans fats include baked goods such as pies, pastries, cakes, biscuits, and buns. l

Tea time is brain time

According to the latest study, natural ingredients found in a cup of tea can improve brain power and increase alertness. It is claimed, having a cup of tea could help you solve the crossword switching tasks for those who drank the tea, study said. Tea was also found to reduce tiredness among the volunteers, according to the researchers reporting on their findings in the journal Nutritional Neuroscience. Another previous study showed drinking two cups of black tea improves the ability to react to stimuli and to focus attention on the task in hand. Tea drinking has already been linked with lowering the risk of heart diseases, cancer and Parkinsons. Other research shows drinking tea on a regular basis for 10 or more years may help improve bone density. According to new data that adds to the growing science, drinking tea, preferably four cups of tea a day, is good for our health and wellbeing. l

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faster. Here the researchers looked at the effect of key chemicals found in tea on the mental performance. One of the active ingredients in tea an amino acid called L-theanine significantly improved the accuracy of

| Dr Mohammad Sayem

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Good nutrition throughout childhood is important not only to support normal growth and cognitive development, but also to establish

Iron
Iron is needed for brain development, and is also involved in various bodily functions such as transporting oxygen through blood. Babies store iron while in the womb, and usually have enough to get them through the first

Avoiding fruits and vegetables

How to store food safely at home