Health Professionals Council, UK registered as a Dietitian

Was a very lengthy process and was very happy when I got this first registration done. 

Anti-Anemia Diet

What is anemia?

Anemia occurs when the body has less than the normal number of red blood cells in the blood or when the red blood cells in the blood do not have enough hemoglobin

Hemoglobin is a protein which gives the red color to the blood

Its main work is to carry oxygen from the lungs to all parts of the body. Without oxygen organs and tissues cannot work

What are the causes of anemia?

Anemia happens when,

The body loses too much blood (heavy periods, certain diseases and trauma) or

The body has problems making red blood cells or

Red blood cells break down or die faster than the body can replace them with new ones or

More than one of those problems happens at the same time

What are the types of anemia?

Iron deficiency anemia

Iron deficiency anemia is the most common type of anemia

This happens when enough iron is not in the body. Eating low iron foods can also cause iron deficiency anemia

To make hemoglobin the body needs iron. It can occur due to heavy and long periods, child birth, uterine fibroids, ulcers, colon polyps or colon cancer, regular use of aspiring and other drugs for pain, infections, severe injury and surgery

Some people have enough iron in the diet but due to absorption problems due to diseases such as crohn’s disease and celic diseases or because of diet. Also pregnancy can cause IDA

Vitamin deficiency anemia or megaloblastic anemia –

Indicates low levels of vitamin B12 or folate are the most common causes of this anemia

This happens due to lack of vitamin B12 in the body to make red blood cells to keep nervous system function normally

This can happen due to intestinal problems or poor absorption because of an autoimmune disorder

The symptoms are numbness in legs and feet, walking problems, memory loss, and problems in seeing

Folate deficiency anemia

Folate (folic acid) is also needed to make red blood cells. If enough folate is not consumed this anemia happens. It may also occur during the third trimester of pregnancy, when the body needs extra folate

Anemais caused by underlying diseases

Kidney diseases and dialysis, inherited blood disease – sickle cell anemia , thalassemiaa,and aplastic anemia

What are the symptoms of anemia?

Anemia takes some time to develop. In the beginning there may not be any signs or they may be mild.

But as it gets worse the symptoms are fatigue, weakness (which are very common), dizziness, headache, numbness or coldness in hands and feet, low body temperature, pale skin, rapid or irregular heartbeat, shortness of breath, chest pain, irritability and not doing well in general.

All these symptoms can occur because the heart has to work harder to pump more oxygen-rich blood through the body

What is the treatment of anemia?

Dietary changes and dietary supplements, medications, blood transfusion or surgery

What will happen if anemia goes untreated?

May be life threatening if not diagnosed and treated. It can harm the heart and lead to heart attack

How to prevent anemia?

Eat iron rich foods such as liver, legumes and beans, green leafy vegetables such as spinach, red meat (lean only), fish, dried fruits such as raisins, prunes, apricots, tofu

Eat and drink foods that help body to absorb iron like orange, limejuice, straw berries, broccoli or other citrus fruits and vegetables with vitamin C

Do not drink coffee and tea with meals which interferes with iron absorption

Calcium can hurt absorption of iron. If it is hard time getting enough iron makes sure to get the best way to get enough calcium as well

Make balanced food choices. Fad diets and dieting can lead to anemia

What are the food sources for anemia?

Sources of iron – meat(lean mutton and liver), poultry, fish, eggs, dairy products, , legumes like beans and soy beans,  spinach and green leafy vegetables or iron fortified cereals, dried fruit

Sources of folate - Folate is a B vitamin found in green leafy vegetables, citrus fruits and juices, bananas, dried beans and peas, legumes, and fortified cereals

Sources of vitamin B6 – meat (chicken, lamb, turkey and pork), fish, vegetables like spinach, bell peppers, yams, broccoli, green peas), peanuts, cashews, sunflower seeds, hazelnuts, chick peas, soybeans and other legumes

Sources of vitamin B12 – mutton and liver, fish, poultry, eggs, milk and other dairy products

Sources of vitamin C – citrus fruits like grapes and oranges and juices, red and green pepper, broccoli, melons and berries, musk melon, fresh tomatoes helps increase iron absorption

High Fibre Diet

                                            HIGH FIBRE DIET

What is fibre?

v  Fibre is the indigestible part of plant foods also known as roughage

v  It  eases bowel movements and to helps keep the digestive system healthy

What are the benefits of fibre?

v  Stabilizes blood sugar, Manages blood pressure, Lowers blood cholesterol

v  Increases the feeling of being full and aids in weight loss

v  Regulates bowel movement and reduces the risk of digestive and bowel diseases

v  Prevents heart diseases and weight gain

What are the types of fibre?

v  There are two types of fibre: soluble and insoluble

v  Both types of fibre are present in all plant foods, but rarely in equal proportions

v  Animal foods such as meats, fish, eggs and dairy products have no fibre

Soluble Fibre

v  Dissolves in water and form gel which slows down digestion. It delays emptying stomach and makes to feel full which helps in weight control

v  Soluble fibre helps soften the stools and make them easier to pass and to have a healthier colon by increasing the amount of healthy bacteria

v  Slows stomach emptying and have a beneficial effect on insulin sensitivity, which may help control  and prevent diabetes

v  Soluble fibre can also help lower LDL(bad) cholesterol by interfering with the absorption of dietary cholesterol

v  Food sources – Oat bran or oat meal, barley, rye, legumes like dried peas ,beans, soybeans, chick peas, black eyed peas, citrus fruits , apple, ripe banana, pears, plums, straw berries, avocado, cucumbers, celery, broccoli, root vegetables such as carrots, potatoes, sweet potatoes, almonds, flax seeds

Insoluble Fibre

v  They are gut-healthy fibre because  they have a laxative effect helps prevent constipation and other digestive disorders like diverticulosis and irritable bowel syndrome and colorectal cancer

v  Does not dissolves in water, so they pass through gut without being broken down and helps other foods move through the digestive system more easily

v  Food sources –Whole grains like whole wheat, brown rice, wheat and corn bran, maize, oats, all millets, cabbage, broccoli, onions, skin of tomato, carrots, green beans, dark leafy vegetables, grapes, unripe banana, fruits and root vegetable skins, nuts and seeds

Tips to increase fibre

v  Eat more whole fruits instead of fruit juice

v  Snack on raw vegetables and fruits and eat the skins and seeds of vegetables and fruits

v  Replace refined wheat flour (maida) products with whole grain products [ e.g parota Vs tenai dosai / varau idly (or) white rice Vs kuthiraivali rice)

v  Have a small handful of almonds or other nuts instead avoid potato chips, bakery products, sweets and  deep fried snacks

Note:

v  Increase the amount of fibre slowly and drink plenty of fluids to avoid discomfort and gas

v  Constipation can occur if insufficient fluid is consumed with a high fibre diet

Fibre content of some foods

Food	Fibre in gms/100gms
Kuthiraivali (Bainyard)  -raw	10.0
Varagu (Kodo Millet) - raw	9.0
Tenai (Foxtail Millet) - raw	8.0
Samai - raw	7.6
Oat meal - raw	7.0
Barley - raw	3.9
Ragi - raw	3.6
Organic hand pounded parboiled rice- raw	2.5
Whole wheat flour - raw	1.9
Pomegranate (medium)	11.3
Pears (medium)	5.5
Apple (medium)	4.4
Orange / Banana (medium)	3.1
Cooked channa (1/2 cup = 100 g)	7.6
Cooked peas (1/2 cup=100g)	4.4
Cooked cabbage (1 cup = 145g))	3.0
Cooked spinach ½ cup=100g)	2.5
Almonds (one ounce = 23 nuts)	3.5
Fenugreek seeds ( 1tbsp)	3.0
Pistachio nuts (one ounce = 49 nuts)	2.9
Flax seeds (1 tbsp)	1.9

Difference between a Registered Dietitian and a Nutritionist...

When people need to seek a dietitian is often confused about the difference between a dietitian and a nutritionist but it cannot be used interchangeably.

Registered Dietitian

A dietitian has to finish a Bachelor’s degree in Nutrition and Dietetics or Graduate degree with the internship to be qualified.  Registered Dietitians have met specific academic and experiential requirements set forth by each country’s Dietetic Association Board universally. The credential RD (Registered Dietitian) is legally protected and a nationally recognized title and it can only be used by those whose are authorized by the particular country’s Dietetic Association.

Nutritionist

 The term nutritionist is not regulated properly in most of the countries. A person with a graduation degree in nutrition can be called as a nutritionist. However, this title is used by various people including those without any nutritional education possibly only a personal interest in nutrition and or either holding a certificate course or a diploma course in nutrition but not definitely completed a dietetic internship or passed the dietetic board examination. So anyone can call themselves as a nutritionist even without any pertinent education or training in the field of nutrition. The nutrition degree holders may have a wealth of knowledge but still have not met the requirements for the Registered Dietitian (RD) credential. So it is necessary to ask those referring themselves as nutritionists about their specific education and training.

Highlights of registered Dietitians

A registered dietitian can be called as a nutritionist but a nutritionist cannot be called as a registered dietitian.

Registered dietitians are a reliable source of nutritional science information and capable to concoct diet plans. Registered dietitians are the nutrition experts and their unique combination of acquiring formal education, completing the required internship experience, passing the registration examination and maintaining continuing education requirements and amassing hands-on skills in the field allows them to help people achieve their nutrition and wellness goals. RDs merge the art and the science of human nutrition to help people meet their specific goals and needs to allow them to enjoy long, healthy, happy lives.