04 June 2013| last updated at 08:26PM
By Indra Balaratnam
FEEL VIBRANT AND ENERGETIC
Feeling tired is a common complaint. One nutrient that is important for energy metabolism is iron. Low levels can make you feel lethargic. In the long run, it leads to iron deficiency anaemia.
Meat, seafood, eggs, iron-fortified whole grains are nature’s best source of iron. To get enough iron, have at least two to three servings of animal protein, as well as four to six servings of whole grains every day.
If you exercise actively, you can have more.
• One serving of animal protein is 60g cooked meat or seafood, one medium-sized piece of fish or two eggs.
• One serving of wholegrains is one cup cooked wholegrain pasta or two slices of bread.
• Dark, leafy green vegetables also contain iron.
KITCHEN TIPS
Stick to lean meat. Trim off all visible fat and poultry skin to cut down on saturated fat.
The iron in plant-based foods such as whole grains and leafy greens are better absorbed by the intestines in the presence of Vitamin C. So having citrus fruit juice with these foods help with iron absorption.
The tannin compounds in tea and coffee cut off iron absorption. Wait two hours after a meal before having tea and coffee in order to maximise your iron intake from iron-rich foods.
BRAIN POWER
Becoming more forgetful than usual? Perhaps you’re not getting enough Omega 3 fatty acids in your diet.
Omega 3 fatty acids is present in brain tissue and part of the building blocks of brain cells.
Insufficient intake may be a contributing factor to weakening of brain function as you age, resulting in mild reduction in memory capacity.
Omega 3 is an “essential fatty acid” because your body can’t make it. So you have to get it from food.
• Salmon, tuna, anchovies herring, sardines, mackerel, halibut, flounder, cod and sea bass are rich sources of Omega 3 fatty acids. Aim to include two to three servings of these fish weekly. One serving is a medium piece of fish.
• Nuts and seeds are bursting with Omega 3 as well. A serving for nuts is ¼ cup and for seeds, two tablespoons.
• Use unsaturated oils for your cooking such canola, soya bean or olive oil that contain Omega 3 fatty acids.
KITCHEN TIPS
• Look up fish recipes to get ideas instead of just deep frying fish.
• Nuts and seeds are great sprinkled in a salad, oatmeal, smoothie, yoghurt, breakfast cereal or stirfried into dishes.
• If ¼ cup of nuts is too little for a snack, add dried fruit such as raisins, apricots or cranberries.
CONTROL YOUR BLOOD PRESSURE
All the years of living unhealthily and carrying excess weight can creep up on you in the form of high blood pressure.
Potassium helps to regulate blood pressure by neutralising the effects of sodium. If you constantly eat out, overindulge in junk and processed foods, you can easily consume way too much sodium than what is recommended for an average adult, which is no more than 2,400 mg per day.
This is equivalent to two teaspoons of table salt.
High blood pressure damages blood vessels over time. Left unchecked, it increases your risk for a heart attack, stroke and kidney failure.
The Health Ministry warns that it is the fastest growing chronic disease among Malaysians.
• Fruit and vegetables are good sources of potassium. Aim to include a minimum of three to four servings of fruit and three to five servings of vegetables a day.
• For a serving of fruit, follow the one cup rule. For example, how the amount of grapes you can fit into a cup.
• For vegetables, one serving is ½ cup of cooked vegetables and one cup of raw vegetables, as in a salad.
KITCHEN TIPS
• Increasing your fruit and vegetables intake is easier than you think. When fixing yourself a plate of food, make sure it is half filled with vegetables, one quarter with carbohydrate and the other quarter, a lean protein.
• Serve fresh cut fruit after meals as a refreshing dessert.
• Cut fruit and vegetables and keep in the fridge for a quick snack.
• Blend fruit with milk and yoghurt to make smoothies.
• Add extra vegetables when cooking your meals.
• Choose one or two days of the week to go meatless.
• Be aware of mindlessly adding salt or soya sauce to your food. Taste first, as you may not need it after all.
• Cut down on processed foods.
• Limit carbonated drinks. These are high in sodium even though they taste sweet.
• Go easy on using sauces to cook. Herbs and spices will add vibrant flavour without having to rely on salt and sauces.
http://www.nst.com.my/life-times/health/eat-well-kitchen-cures-1.292921
