If you are a serial dieter...

Regular dieters may be particularly at risk of thinning bones if they're missing out on calcium and may also have a low iron intake. Low intakes in younger women of calcium and magnesium...both vital for the development of healthy bones.

Your diet...

Increase your intake of calcium, found in low-fat milk and dairy products, green leafy vegetables, bread, nuts (also a rich source of magnesium), dried fruit, tofu and canned fish. Get plenty of vitamin D, made by your body from sunlight and found in egg yolk, forlified margarines and cereals and oily fish, to regulate calcium absorption.Dred fruit will give you extra calcium.

Supplements to consider

A balanced multivitamin and mineral supplement that that contains boron. Talk to your doctor or dietitcian before taking calcium supplements s overdosong could be dangerous.

Carbohydrate

The major function of carbohydrates is to provide energy for muscular activity and the creation of warmth. The greater the physical demands on the body, the higher is the energy need and, therefore, the carbohydrate requirement. Carbohydrates occur mainly as sugar and starch in vegetable foods (flour and cereal products, fruits, and vegetables). Milk is the only animal food contributing to the daily carbohydrate intake. Pure sugar, syrups, jellies, jams, honey and candy are a source of concentrated carbohydrate. Carbohydrates must be broken down into glucose, fructose and galactose in preparation for absorption within the walls of the small intestine. For example,cane sugar and beet sugar (disaccharides) must first be split into glucose and fructose by the digestive juices.

The carbohydrate of refined flours and cereals, sugars and sweets is completely or almost completely digested, whereas that from fibrous vegetables, fruits with seeds and whole grain flours and cereals is less completely digested. This is partially explained by the presence of nondigestible components such as cellulose in the latter group of foods. Cellulose which occurs in almost all vegetable products is classified as a carbohydrate, but contrary to starch and sugar, is not digested by man. In spite of this, cellulose, as part of the total dietary fiber, is necessary for normal gastrointestinal function. No specific allowance has been established for the amount of carbohydrate. However, a normal diet including at least 100 grams of carbohydrate daily will maintain metabolic processes.

TIPS OF THE DAY

1)Quahogs:-a species of mussels only can get at Atlantic Ocean. Sea side. Its can lives more than 200 years.

2)Protein which contains in wheat can reduce a headache.

3)Prunes are originated from dried plums.

4)Prune is an ideal snack for diabetic patients and called diabetic insulin-sensitive.

5)One glass of prune juice everyday is enough to normalize the heart beat and blood pressure.

Ok,hope you can try this Tips of the Day and until we meet again, happy healthy cooking…

From the back desk

Dr. Chef