Dietary pattern in Adults
Men and women living in different countries and in different
environments remain healthy on diets that differ widely. Inspite of
these differences, there is a common pattern among adult diets in
developing countries even though due to poverty, the choice is limited.
The pattern is as follows:
The main part of the diet
consists of cereals such as rice, wheat, maize or millets or foods
prepared from these cereals. Cereals are normally the cheapest part of
Supplementary foods include
pulses, beans and peas. These are always eaten with cereals. They give
variety to the diet and make the cereals more palatable. Similarly
vegetables are also eaten with cereals and pulses to increase
palatability and variety.
Some foods are consumed in
lesser quantities. These are foods of animal origin. They are most
expensive items of the diet and include meat, fish, eggs, milk and milk
Fats and oils which are used for
cooking certain foods greatly improve the taste of food.
daily diet should be a mixture of
Pulses, beans or peas
Animal foods are a welcome addition.
Maintain regularity in your
Eat as many natural foods as
Consume seasonal foods as
far as possible.
Eat well but do not overeat.
Avoid excessive salt and
Avoid too much sweets,
Eat foods which contain
carbohydrates, especially starch and fibre.
Avoid foods that contain
large amounts of cholesterol and saturated fats.
Watch your weight and
maintain an ideal weight.
Avoid eating the same kind
of foods all the time. Eat a variety of foods.
can also talk about the factors influencing Human Nutrition which are as
Science and technology
Agriculture ĖUnder this can
talk about high yield varieties of plants or more nutrient rich
overnutrition and disease like cardiovascular, diabetes, kidney and
liver diseases in which you have to modify the diets like in heart
disease one has to reduce the fat and sodium intake.
It does not take
much to be generous
Life is exciting, but that doesn't mean it
is only a bed of roses. We're bound to run into problems and sure to
get caught in storms. And when we do, we appreciate the helping hand of
a friend, offering help. Whatever form it takes, their generosity is
like the sun breaking through black clouds. Today we face many
uncertainties, natural and man-made calamities, economical
challenges, as well as terrorist attacks. It does not matter
what happens to us, but what we do for others when it happens to us
makes a big difference.
Generosity is the willingness to share
freely with others. Generous people are happy because they are
following nature. Just as it is the nature of the sun to shower its
bright sunlight everywhere which nurtures life, it is in the nature of
the man to help others when in need. It does not matter how much, but
'doing' it is important. The idea that the more we give, the more we
will receive is a common theme in all religions. The more people we
lend a hand to, the greater our network of friends. If we wish to live
life to the fullest, we should be generous, for as the Sanskrit Proverb
says, ‘He who allows his day to pass by without practicing
generosity and enjoying life's pleasures is like a blacksmith's bellows
- he breathes but does not live’.
One does not need money to be generous; we
can be generous by giving recognition, attention, praise, kindness, and
love. We can be generous in thought, word, and deed. We can donate our
time, knowledge, and skills to help others. If we are patient,
understanding, and encouraging, we can be a font of hope, a haven of
peace, an oasis of joy for others. We need not travel far to practice
generosity. We can begin at home by giving moral support to our
parents, spouse, children, and siblings. We can then extend our
generosity to the workplace, our society and to the world at large.
When we act generous before others, we boost our ego, but when we are
generous without others knowing, we elevate our soul. The greater the
act of generosity, the greater the joy experienced by both the giver
and receiver. When do we offer ‘great’ generosity? It is
when we give more than we ever imagined we could. If we give what
cannot be replaced, we prove that those in need have higher value than
material possessions. Being sensitive to the needs of others, we will
be more concerned with the timing of our gift than the size of it. So,
don’t forget to be generous to someone today!
A New Beginning
cloud nine. Finally, she had found in Manoj what she had been looking
for in a
companion for years. He was loving, caring and made her feel important.
a teenage son and mother who instantly developed a great rapport with
Everything was beautiful till they got married. After a few days, Manoj
totally. He became abusive and tried to dominate her. For him, she was
doll. If he wanted to put her on a pedestal, it was to be done. If he
break her into pieces, his will had to be implemented. She also started
notice his mentioning a woman’s name time and again whom he
wanted to marry but
could not as her mother was unwell and dependent upon her. When
about this he pointed out that he was in a comfort zone with her and
relationship was totally professional. He started to maltreat Sheila
insulted her innumerable times in front of his son and mother. Finally,
he asked her to leave his house. With sputum dripping from his mouth,
trembling and intense anger on his face, he asked her to pack her bags
Sheila was not a coward. She called
up his mother who was out of town, his sister and brother. They came
shocked to know the ugly and bad side of Manoj. They advised that both
and Sheila should sit down, resolve their differences and start afresh.
Sheila put her foot down. She had been treated like a doormat but still
self-respect intact. She called up her brother and left her so called
nest’ which gave her nothing but pain and agony. Manoj keeps
forgiveness seeking cards and emails. She just tears them or deletes
knows one day they will stop as she has made up her mind never to go
She has started to call up friends,
meet relatives. She is finding her wings to fly once again like a free
the sky. She knows that the difficulties are still not over but she has
confidence in herself that with time she will be able to move forward
Osteoporosis-a worldwide bone
Osteoporosis is a
disease. Often those afflicted with it come to know of their condition
damage is done. Literally meaning ‘porous bones’,
osteoporosis affects the
entire skeleton with most fractures occurring in the spine, hip, and
Two-thirds of spinal fractures occur without any symptoms. Doctors
that osteoporosis will be one of the five major diseases affecting
worldwide. After diabetes, high blood pressure, high cholesterol and
diseases, it is osteoporosis that needs attention. People do not think
anything unusual about fractures. But osteoporosis and fractures due to
be a major problem. This includes disability, chronic pain, loss of
capacity and in some cases even death. And all this can be prevented,
getting to know about nutrition, whether in food or through
the age span having increased, conditions such as osteoporosis are also
increasing. The age group of those being affected with osteoporosis is
decreasing. Perhaps it is for this reason that that WHO has declared
as the Bone and Joint Decade with the objective of spreading awareness
osteoporosis and other bone disorders like arthritis. A minimum of
units of Vitamin D, which can be procured from just half an hour in the
1000 milligrams of calcium should be provided to an adult everyday. A
litre of milk, an egg, green leafy vegetables are good sources of
those who do not get these from food, there are vitamin supplements. The cost of osteoporosis management is very
high. The medication and treatment is not very cheap. A painless test
bone mineral density (BMD) test or bone densitometry is used to
by measuring bone mass. Osteoporosis is a preventable and treatable
especially if diagnosed early. The most obvious consequences of
are a humped back, height loss, and a level of disability that hampers
activities of daily living. These conditions result from
skeletal deformities and can cause further problems that can include
difficulty and depression. Insufficient calcium levels can also affect
functioning of the heart, nerves, muscles, gastrointestinal tract, and
Research points out that a woman’s risk of fracture is greater
combined risk of heart attack, stroke and breast cancer. Hip fractures
osteoporosis are serious with 20-25 per cent people dying within the
and another 25 per cent becoming partially disabled for life.
responsible for more than 1.5 million fractures annually, including
vertebral fractures, 250,000 wrist fractures, and more than 550,000
at other sites. Females with a diet low in calcium, inactive lifestyle,
advanced age and those smoking cigarettes are in the high- risk
Healthy needs looking after
by Dr. Anjali Dewan
TheHerre are some easy tips to maintain a healthy heart:
Consume less of milk, processed cheese and nuts.
Eat more of curd, grains, pulses, green vegetables, fruits, fish.
Reduce salt in your meals.
Increase the amount of carrots, garlic, onion, sweet potato, dark green
leafy vegetables in your diet.
Eat lot of fibre by consuming whole grains, whole pulses, greens,
Drink lots of water.
Donít skip but eat regular meals.
Check your weight periodically.
Avoid alcohol, quit smoking.
Blood pressure and cholesterol should be monitored.
Do housework-donít worry nobody has died because of it.
Work should not stress you out. Practice stress reduction techniques
like yoga, meditation.
If you have a family history of Diabetes, heart disease, you need to be
Go for regular medical checkups and have the medicine prescribed by the
Sleep for at least 6-8 hours.
Laugh and laugh some more.
Give and receive loveóbest antidote for a healthy heart.
So, lead a healthy life and keep your heart beating.
Yes, My lord! My Master!
by Dr. Anjali Dewan
In our society, marriage is considered as a commercial transaction based
on property, wealth and status. The editors of a famous book August
Bebel ďWomen in the past, present and futureĒ, Subrata Mukerjee and
Sushila Ramaswamy are of the viewpoint that despite the change in the
psyche of the women, they continue to be treated as objects. They are
educated with a view to becoming good mothers and wives lest they
provide competition to men in the male dominated professions of our
patriarchal society. It becomes worse if the woman has to enter
matrimony again due to being a widow or a divorcee. It is not easy for
men either but why should they worry, after all the decision of choosing
a bride rests with them, not with the women in any case. Love marriages,
well I donít know but here Iím referring to arranged marriages.
A friend of mine, a divorcee with a very short earlier marriage, working
as a lecturer in a prestigious College was literally forced by her
family members to meet a doctor from a small town of Punjab. He was also
a divorcee with two children who were living with their mother.
Everybody in her family liked him. She met him a few times and could
feel him dillydallying on some pretext or other. Finally, after five
months of knowing her, he asked for her kundli. She consented though did
not like it as if he was that particular about his and her stars
matching, this should have been done earlier before meeting her. The
photostat copy of the kundli was despatched to him the next day. It was
not his habit to call her up or write to her as after all, he was a
doctor, a very busy man! When the family enquired, he replied in
affirmative that he had received the kundli. After that there was no
response. Believe it or not! the lady almost had a nervous breakdown.
She felt as if she was sitting in a market like a commodity, men come
quote a price, if it does not suit them, they walk away. In fact, here
she was going to make so many compromises for his sake like leaving her
job, she has no children, is any day better looking than him, would have
tried to find another job or be without a job for sometime, if need be.
The reason being that her family wanted social security for her and she
herself had started to feel lonely in the evenings. And what did the man
do? Just stopped responding. He did not even have the courtesy of
letting her know that he would not like to proceed further. Do you think
that was fair to her?
I have a few points for the women readers to ponder on when they are
free from their household chores:
∑ Is marriage a kind of Almhouse into which each one of us has to enter
whether we like it or not?
∑ Why is that the income of the wife has no independent status and is
only treated as a supplement to her husbandís income?
∑ Manís decision always matters in marriage proposals. If he says itís
yes, sweets are distributed without even asking her whether she is also
agreeable to the proposal as it is taken for granted that she is. If it
is a No from the manís side, she cannot question him but is supposed to
resign to her fate. She is always at his beck and call. Why may I ask?
Do we have no individuality, no identity of our own!
∑ Men much older with children are sitting on a pedestal and much
younger women feel gratified if they agree to settle down with them in
matrimony. Have they found Alladinís magic lamp!
∑ Why is that the women think that social security can only be provided
to us if we get married. There are so many cases of domestic violence,
rape, dowry related deaths after getting married. On the other hand,
there are many single ladies these days working on their own terms,
leading a good life without entering into matrimony and feel socially
∑ Why is that the woman still has a Ďsecondary statusí to man despite
the feminists shouting from rooftops about the empowered women of this
I am not against marriage at all. In fact itís a very important
institution of our society where the relationship between a man and a
woman is given legal status a holy sanctity. Despite the fact that man
and woman are two wheels of this relationship, man is considered more
important. Why is that? It is a nice drawing room conversation about how
empowered we are or how liberated our views are. To tell you the truth,
man still rules the world. Yes! we have become aware of our rights. But
has this awareness reached each and every part of this country? The
answer is in the negative. Every minute, some women are sexually
molested, raped, killed, burnt for getting insufficient dowry or
tortured for giving birth to only daughters. Some of you might think
that I have painted a very sad picture of women of today, but I am not
exaggerating. It is the truth and yes it is a bitter pill to swallow.
Life is a precious giftólead it happily
Life is Godís greatest gift. It is the ability to function and grow that
distinguishes living animals and plants from dead and inanimate objects.
It is the period between birth and present, between present and death.
The purpose of our life has to be determined by what we want from our
life. When we seek for a goal, it ought to be that which we want the
most and which we would always need. To live is first such want but this
is common to all beings and does not take specific account of our being
human. It is believed that what we want most and all the time from our
life, is to live with peace of mind. Our purpose is therefore lasting
happiness. Each person has to find his own answer as to what he ought to
be doing to attain such a state of mind. Peace of mind can come only
through a sustaining balance of forces affecting our mind. Forces
affecting our mind are sensory experiences, thoughts, emotions and
values. These forces are magnified or moderated not so much by the
external factors, but rather by our own internal state of ego. In order
to fulfill our purpose in life, we need to understand how our own ego
hurts and harms us and get it reined in suitably. In other words, we
need to think ourselves to be small to get any lasting happiness in
life. This will add meaning to our life and we will be able to live
happily with a smile on our lips despite all kinds of odds against us.
Harmony in your life
by Dr. Anjali Dewan
To bring Harmony in your life, just go through the following pearls of
∑ Donít set your goals according to expectations of the people. Only you
know what is best for you.
∑ Donít take for granted the things closest to your heart as life
without them is meaningless.
∑ Donít let your life just slip through your fingers by living in the
past or for the future. By living your life one day at a time, you live
all the days of your life.
∑ Donít give up when you still have something to give to others. Nothing
is really over until the moment you stop trying.
∑ Donít be afraid to admit that you are not perfect. It is this
imperfection thread that binds us with each together.
∑ Donít be afraid to face risks in life. It is by taking these chances
that we learn to be brave.
∑ Donít run through life so fast that you forget not only where youíve
been, but also where you are going.
∑ Donít forget that a personís greatest emotional need is to be
∑ Donít be afraid to learn. Knowledge is a treasure that you can always
∑ Life is not a race, but a special journey to be enjoyed each step of