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| HEALTH TIPS |
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Winter Fruits
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Consuming fruits and vegetables is easy in the summer when
everything is fresh and readily available. What do you do in
the winter?
One convenient option is dried fruit. Like fresh fruit, dried
fruits provide fiber, vitamins A and C, potassium and folate.
Dried fruits are easy to carry. You can add them to cakes,
bread recipes or even to your breakfast cereals.
Remember the more colorful your fruits the more you get a
variety of nutrients.
Have a nice week!!
RHUH Dietary Division
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Posted On:
09-Nov-2006
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Adequate Hydration All Year Long
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From the hot days of summer to the cold days of winter, your
body needs water to maintain its normal temperature.
Staying well-hydrated is important no matter what the weather.
Extreme temperatures act more quickly to dehydrate the body,
making it important to drink water-based beverages even though
you may not feel like it. Try to drink eight glasses every day.
If you spend lots of time outside, your need will increase.
Beverages that best meet hydration needs include water, juices,
milk or caffeine-free coffee or tea. Carrying a water bottle
makes it easy to remember to drink.
Have a nice week!!
RHUH Dietary Division
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Posted On:
01-Nov-2006
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Do you have a normal weight?? Calculate your BMI
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BMI stands for body mass index – a way to judge your body
weight in relationship to your height. This index helps you
acknowledge whether you weigh more or less than you should.
To calculate your BMI for adults;
Wt (Kg) / Ht2(cm)
Divide your weight in kilograms by your height in meters
squared (i. e. height x height).
BMI Classification
< 18.5 underweight
18.5-24.9 Normal weight
25- 29.9 Overweight
30-34.9 Obese Class I
35-39.9 Obese Class II
> 40 Morbidly obese
Remember BMI is just a number! There are many other factors
that need to be considered when judging how much you should
weigh. Use BMI as a guide only.
If your BMI falls out of the range, contact a dietetics
professional for help.
Have a nice week!!
RHUH Dietary Division
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Posted On:
25-Oct-2006
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Treat yourself a good fat, have an Avocado!
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Avocados are fruits that are high in unsaturated (or “good”)
fat. They also contain vitamin C, thiamin, riboflavin and beta
carotene, which forms vitamin A.
Avocados can be included in any dish and they will make it
tasty, however they discolor rapidly once cut, so add them to
your dish at the last minute with a touch of lemon or lime
juice to prevent discoloration.
To speed the ripening process at home, place several avocados
in a paper bag and leave them at room temperature for two to
four days. Ripe avocados can be stored in the refrigerator for
several days.
Watch out as good as they are…they are always fats so control
your portion sizes!!!
Have a nice week!!
RHUH Dietary Division
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Posted On:
17-Oct-2006
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Do you suffer from heartburn during Ramadan?
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During Ramadan increased gastric acidity is often noticed, such
condition leads to symptoms such as a burning feeling in the
stomach, heaviness in the stomach, and a sour mouth.
Try increasing your fiber intakes, it will help you decrease
your heartburn and it will also prevent constipation!!
Tips to increase fibers include:
• Consume sufficient vegetables at all meals, especially
at iftar.
• Choose fresh fruits everyday
• Choose breads that are made of whole grains such as
Tannour, Markouk, Bran bread or regular brown Arabic bread
• Choose meals that contain beans and whole grains such
as Lentil soup, Foul mdamas, hommos fatteh, burghul btfin etc…
• Have some nuts as a snack
Don't forget to drink sufficient water and to eat slowly!!
Ramadan Kareem!!
RHUH Dietary Division
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Posted On:
12-Oct-2006
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Calcium and Fibers
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Increase you daily calcium
It is important to get the calcium you need on a daily basis.
The calcium intake from your diet can be easier than you think.
Start slowly, modify your menus, and calcium will be a part of
your daily lifestyle:
Have your biscuits with a glass of cold low-fat milk during
your coffee break
Have fortified fruit juice
Choose fortified cereals
Choose foods with more calcium such as dark green leafy
vegetables
Enjoy calcium-rich snacks like: yogurt, cheese, and pudding
Order a café latte or cappuccino instead of black coffee
• Add fiber to your menu
An adequate daily amount of fiber is defined as 20 to 35 grams
for adults. Most adults have a hard time getting this amount of
fiber. But the health benefits of fiber make it worth the
effort.
Give time for your digestive tract to adjust by increasing
slowly your fiber intake
Have some fruits and vegetables at every meal
Choose whole grains
Increase your intake of beans
Don’t forget to increase your fluid intake
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Posted On:
19-May-2006
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Microwave Thawing
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When microwave defrosting food, plan to cook it immediately
after thawing because some areas of the food may become warm
and begin to cook during microwave defrosting. Holding
partially cooked food is not recommended because any bacteria
present wouldn't have been destroyed and, indeed, may have
reached optimal temperatures for bacteria to grow. Foods thawed
in the microwave should be cooked before refreezing.
(www.fsis.usda.gov)
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Posted On:
27-Jan-2005
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Cholesterol
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The American Heart Association recommends eating no more than
300 milligrams of cholesterol per day. But don't just look at
the cholesterol contained in a food item. A product high in
total fat or saturated fat can be an even bigger contributor to
high blood cholesterol levels. For example, "cholesterol free"
potato chips may be high in fat and may contribute to raising
your cholesterol level, because high-fat foods cause the
formation of cholesterol in the body, even if the food itself
contains no cholesterol. (www.olen.com)
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Posted On:
27-Jan-2005
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How do I promote physical activity in my child?
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Physical activity should be increased by reducing sedentary
time (e.g., watching television, playing computer video games
or talking on the phone). Physical activity should be fun for
children and adolescents. Parents should try to be role models
for active lifestyles and provide children with opportunities
for increased physical activity. (www.americanheart.org)
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Posted On:
27-Jan-2005
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Why is exercise or physical activity important for my child?
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Increased physical activity has been associated with an
increased life expectancy and decreased risk of cardiovascular
disease. Physical activity produces overall physical,
psychological and social benefits. Inactive children are likely
to become inactive adults. And physical activity helps with
controlling weight, reducing blood pressure, raising HDL,
("good") cholesterol, reducing the risk of diabetes and some
kinds of cancer, improved psychological well-being, including
gaining more self-confidence and higher self-esteem
(www.americanheart.org)
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Posted On:
27-Jan-2005
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