Dietitian Zakia Suleiman

GOOD NUTRITION IS THE BEST MEDICINE

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Wondering how to get more vitamins and minerals from your diet? Using these tips you can eat foods that will give you the vitamins and minerals you need.

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Nutrition Alphabet Poster🌈

The alphabet has never been this fun, colorful or tasty🍉! What better way to learn the ABCs of nutrition than with this vividly illustrated and unforgettable poster. You'll be singing its praises!🎉

A 👉is for Antioxidants

B👉 is for BMI

C 👉is for Carbohydrates

D👉 is for Dietary Fiber

E👉 is for Energy Balance

F 👉is for Fat

G👉 is for Gluten

H 👉is for HDL Cholesterol

I👉 is for Iron

J👉 is for Juice

K👉 is for Vitamin K

L 👉is for LDL Cholesterol

M👉 is for Minerals

N👉 is for Nutrients

O 👉is for Organic Foods

P👉 is for Protein

Q 👉is for Quality of Life

R👉 is for Recommended Daily Allowances

S👉 is for Solid Fats

T👉 is for Trans Fats

U👉 is for Unsaturated Fats

V👉 is for Vitamins

W👉 is for Whole Grains

X👉 is for Exercise

Y👉 is for Yogurt

Z 👉is for Zinc

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Weight Loss Tips🧐

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Building your meals 🍴around these four factors will allow you to reach your nutrient needs without counting, measuring or weighing. It will improve your relationship with food & allow you to create delicious, nutrient-dense meals with ease.

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Five keys to Safer Food🥘

1-Keep clean
2-Separate raw and cooked
3-Cook thoroughly
4-Keep food at safe temperatures
5-Use safe water and raw materials

These are “Five keys to safer food”, which were developed to educate safe food handling behaviours to all consumers and food handlers.

Each year, 1 in 10 people get ill by eating unsafe food. While food safety is a shared responsibility, individual consumers and food handlers play a huge role in preventing foodborne diseases. “Five keys to safer food” messages were therefore developed, and validated by an independent body of international scientists in 2001, to empower all consumers worldwide with a simple and applicable set of actions to prevent foodborne diseases.

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Pregnancy Diet Food List 🤰🥧

Pregnancy can be a confusing time when it comes to knowing what to eat and what not to eat. Your body is changing, and you need to support those changes with the right nutrients.

Here is a complete list of foods to eat and to avoid for a healthy pregnancy.

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THE FLAT BELLY DIET🍱

Eat fat and lose weight. That's the promise of the Flat Belly Diet.

Now for the fine print: The kind of fat matters. The plan focuses on monounsaturated fats, which you get from olive oil, nuts, and other plant foods.

Authors Liz Vaccariello and Cynthia Sass, MPH, RD, claim that in 32 days, you can lose up to 15 pounds and drop belly fat by following their plan:

Eat 400 calories per meal, four times per day (daily total: 1,600).
Don’t go longer than 4 hours without eating.
Eat monounsaturated fats at every meal.
What You Can Eat and What You Can't
First, you target bloating for four days, aiming at consuming 1,200 calories each day. During that time, you can't add salt to any food and you must avoid:

Processed foods
Foods that can make you gassy, like beans, broccoli, and onions
Carbs like pasta, bananas, and bagels
You must also drink 2 liters of water mixed with ginger root, cucumber, lemon, and mint leaves, which the book calls "sassy water."

After that, you eat a Mediterranean-style diet for 4 weeks with 1,600 calories per day. The menu includes items like Greek Lemon Chicken and Pumpkin Maple Cheesecake.

Level of Effort: Medium
The diet loosens up a little after 4 days. You'll still need to eat often and include monounsaturated fats, and hit the calorie mark precisely every day.

Limitations: The first 4 days are very restrictive. After that, you must eat 400 calories every 4 hours and include monounsaturated fats with every meal. A busy or unpredictable schedule can make this challenging.

Cooking and shopping: The diet includes recipes, ideas for snacks, and tips for ordering fast food.

Packaged foods or meals? Certain brands of food are recommended but not required.

In-person meetings? No.

Exercise: It's not required. But the book includes a “flat belly workout” to support the diet.

Does It Allow for Dietary Restrictions or Preferences?
Vegetarians and vegans: The plan suggests substitutions that work for these diets.

Low-salt diet: You're not supposed to add salt to anything you cook. You still need to check the label on other foods to see how much sodium they have.

Low-fat diet: This is not a low-fat diet, but the type of fat is heart-healthy. You eat monounsaturated fats at every meal, and you need to watch your portion sizes so you don't get too many calories.

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Duties of a Dietitian
🌺Nutrition Assessment
🌺Nutrition Counselling
🌺Diet Planning

 

What is healthy diet?🍱💪

A healthy diet is a diet that maintains or improves overall health.

A healthy diet provides the body with essential nutrition: fluid, macronutrients such as protein, micronutrients such as vitamins, and adequate fibre and food energy.

A healthy diet may contain fruits, vegetables, and whole grains, and may include little to no processed food or sweetened beverages.

The requirements for a healthy diet can be met from a variety of plant-based and animal-based foods, although a non-plant source of vitamin B12 is needed for those following a vegan diet.

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Benefits of Healthy Eating for Adults

Picture of body identifying benefits of healthy eating for adults.

🌺May help you live longer
🌺Keeps skin, teeth, and eyes healthy
🌺Supports muscles
🌺Boosts immunity
🌺Strengthens bones
🌺Lowers risk of heart disease, type 2 diabetes, and some cancers
🌺Supports healthy pregnancies and breastfeeding
🌺Helps the digestive system function
🌺Helps achieve and maintain a healthy weight

Benefits of Healthy Eating for Children

Picture of body identifying benefits of healthy eating for children.

🌺Keeps skin, teeth, and eyes healthy
🌺Supports muscles
🌺Helps achieve and maintain a healthy weight
🌺Strengthens bones
🌺Supports brain development
🌺Supports healthy growth
🌺Boosts immunity
🌺Helps the digestive system function

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5 Health and Nutrition Benefits of Apricots

They’re extremely nutritious and have many health benefits, such as improved digestion and eye health.

Here are 5 health and nutrition benefits of apricots.

1. Very nutritious and low in calories

Apricots are very nutritious and contain many essential vitamins and minerals.

Just 2 fresh apricots (70 grams) provide;

Calories: 34Carbs: 8 gramsProtein: 1 gramFat: 0.27 gramsFiber: 1.5 gramsVitamin A: 8% of the Daily Value (DV)Vitamin C: 8% of the DVVitamin E: 4% of the DVPotassium: 4% of the DV
Apricots are low in calories and fat while also an excellent source of vitamins A and C

2. High in antioxidants

Apricots are a great source of many antioxidants, including beta carotene and vitamins A, C, and E.

What’s more, they’re high in a group of polyphenol antioxidants called flavonoids, which have been shown to protect against illnesses, including diabetes and heart disease.
Apricots contain numerous antioxidants, most notably flavonoids. They help protect your body from oxidative stress, which is linked to many chronic diseases.

3. May promote eye health

Apricots boast multiple compounds that are essential for eye health, including vitamins A and E.
Apricots are an excellent source of beta carotene, lutein, zeaxanthin, and vitamins C and E. These nutrients protect your eyes against damage.

4. May boost skin health

Eating apricots may benefit your skin.

Apricots are naturally high in antioxidants, which guard against environmental damage from sunlight, pollution, and cigarette smoke. These compounds may benefit your skin by lowering your risk of wrinkles and sunburn.

5. May promote gut health

Apricots may promote gut health.

One cup (165 grams) of sliced apricots provides 3.3 grams of fiber, which is 8.6% and 13.2% of the DV for men and women.

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NUTRITION THE HEALER🍱

Whether you’re recovering from illness or surgery, the foods and drinks you eat can help or hinder your recovery.

Many foods, including fruits, vegetables, healthy fats and sources of protein have been shown to reduce inflammation, improve immune function, promote healing and provide the fuel you need to recover .

Here are 5 healing foods that can help your body recover.

1. Salmon
Salmon is rich in protein, B vitamins, selenium, iron, zinc and omega-3 fatty acids.

Studies show that its omega-3 fatty acids can promote wound healing, improve immune response, and reduce inflammation when taken as a supplement.

2. Eggs

Following surgery, your body needs significantly more protein than the current Recommended Daily Allowance (RDA) of 0.36 grams per pound (0.8 grams per kg) of body weight.

The American Society for Enhanced Recovery recommends 0.7–0.9 grams of protein per pound (1.5–2 grams per kg) of body weight after surgery. That equals 105–135 grams for a 150-pound (68-kg) person (7). Eggs are not only an excellent source of highly absorbable protein, providing 6 grams per large egg (50 grams), but also nutrients that support immune health and wound healing.

3. Green Vegetables
Leafy greens such as kale, spinach, arugula, mustard, and Swiss chard are packed with nutrients that reduce inflammation, improve immune function, and improve wound healing, making them the ideal choice to promote recovery.
In fact, research shows that certain polyphenols, including the antioxidant quercetin, which are concentrated in green leafy vegetables, may help suppress the production of inflammatory proteins such as TNFalpha. Additionally, vitamin C is essential for wound healing, making leafy greens a good choice when recovering from surgery.

4. Nuts and Seeds
Nuts and seeds such as almonds, pecans, walnuts, sunflower seeds, and h**p seeds are great choices for fueling your body during the recovery process. These foods provide plant proteins, healthy fats, vitamins and minerals that promote healing.

For example, nuts and seeds are a good source of zinc, vitamin E, manganese and magnesium. Vitamin E acts as an antioxidant in your body, protecting against cell damage. It is also crucial for immune health.

Studies show that healthy levels of vitamin E can improve the function of protective immune cells, such as natural killer cells, which help fight infection and disease.

5. Berries
Berries are packed with nutrients and plant compounds that can help support your body’s recovery.

For example, berries provide an abundant amount of vitamin C, which promotes wound healing by stimulating the production of collagen, the most abundant protein in your body.

They also contain antioxidants such as anthocyanins, which are plant pigments that give berries their vibrant color, as well as anti-inflammatory, antiviral and immune-supporting effects.

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Poor gut is interlinked with your immune system and a proper self-care is important to keep your gut in good condition.

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ZINC

If you’re wondering exactly what role zinc plays in the health of your body, you’ve come to the right place.

Involved in over 200 enzymes within the human body, it’s crucial we get enough zinc for a number of reasons.

Zinc And Our Immune System

One of the key roles of zinc is its contribution to the normal functioning of the immune system.

Zinc And Fertility

Zinc contributes to the protection of cells from oxidative stress. Oxidative stress occurs when our cells are exposed to an excess of free radicals. These free radicals are produced when we are exposed to factors in excess such as cigarette smoke, pollution and sunlight.

Other Reasons We Need Zinc

Zinc plays a role in the process of cell division, as well as contributing to the maintenance of normal vision and cognitive function. Added to this, another benefit of zinc for our body is that it helps to process the carbohydrate, fat and protein in food.

Finally, zinc also contributes to the maintenance of normal skin, hair, nails and bones. Perfectil Original is a triple active supplement for your skin, hair and nails and contains 20 micronutrients, including 15mg of zinc which contributes to normal hair and nails.

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The health benefits of kale 👇

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Walk Your Way To Health

Even walking just 30 minutes a day has many health benefits. 💪👇

Pomegranate Health Benefits

Pomegranates can have up to three times more antioxidants than green tea or red wine. Antioxidants protect cells from damage, prevent diseases — such as cancer — and reduce inflammation and the effects of aging.

Additionally, other health benefits of pomegranates include the following:

Heart Health

Studies have suggested that pomegranates can protect the heart in many ways, including lowering blood pressure and reducing blood sugar levels.

Atherosclerosis — the build-up of cholesterol and fats in the arteries — is a common cause of heart disease. Pomegranate juice may help reduce low-density lipoprotein cholesterol — “bad” cholesterol” — that clogs arteries. It can also increase high-density lipoprotein cholesterol — “good” cholesterol” — which lowers the risk of strokes and heart attacks.

Diabetes Control

Initial studies have revealed that people with type 2 diabetes who began to drink pomegranate juice showed an improvement in insulin resistance. Pomegranates can also help people without diabetes maintain a healthy weight.

Lowering Risk of Cancer

Pomegranates are rich in antioxidants and flavonoids, both of which are known to prevent free radicals from damaging your cells. In some studies, pomegranates show potential to be effective in preventing prostate, breast, lung, and colon cancers. Additionally, preclinical studies on animals have shown that eating pomegranate can inhibit the growth of lung, skin, colon, and prostate tumors. More research is needed to understand the effects on humans.

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BLOOD PRESSURE AND NUTRITION

The incidence and severity of hypertension are affected by nutritional status and intake of many nutrients.
Excessive energy intake and obesity are major causes of hypertension. Obesity is associated with increased activity of the renin-angiotensin-aldosterone and sympathetic nervous systems, possibly other mineralcorticoid activity, insulin resistance, salt-sensitive hypertension and excess salt intake, and reduced kidney function.
High sodium chloride intake strongly predisposes to hypertension. Increased alcohol consumption may acutely elevate blood pressure. High intakes of potassium, polyunsaturated fatty acids, and protein, along with exercise and possibly vitamin D, may reduce blood pressure.
Less-conclusive studies suggest that amino acids, tea, green coffee bean extract, dark chocolate, and foods high in nitrates may reduce blood pressure.
Short-term studies indicate that specialized diets may prevent or ameliorate mild hypertension; most notable are the Dietary Approaches to Stop Hypertension (DASH) diet, which is high in fruits, vegetables, and low-fat dairy products, and the DASH low-sodium diet. Long-term compliance to these diets remains a major concern.
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How To Beat The Hallmarks Of Aging To Increase Longevity

What we eat, how we move, how we sleep, and how we manage stress all affect our metabolism and how we age.

We all want to live a long and healthy life. To live out our years enjoying the things we love, spending time with friends and family, and enjoying the beauty of the world around us. We all want longevity. But what can we do to increase longevity?

Give yourself the best possible chance to live a long and healthy life by making these simple lifestyle changes.
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DASH diet
DASH (Dietary Approaches to Stop Hypertension) emphasizes eating whole grains, fruits, and vegetables, and limiting salt.
The DASH diet is rich in vegetables, fruits and whole grains. It includes fat-free or low-fat dairy products, fish, poultry, beans and nuts. It limits foods that are high in saturated fat, such as fatty meats and full-fat dairy products.
plan that helps create a heart-healthy eating style for life. It's easy to follow using foods found at your grocery store.

The DASH diet is rich in vegetables, fruits and whole grains. It includes fat-free or low-fat dairy products, fish, poultry, beans and nuts. It limits foods that are high in saturated fat, such as fatty meats and full-fat dairy products.

When following DASH, it is important to choose foods that are:

Rich in potassium, calcium, magnesium, fiber and protein
Low in saturated fat
Low in sodium
DASH diet: Recommended servings
The DASH diet provides daily and weekly nutritional goals. The number of servings you should have depends on your daily calorie needs.

Here's a look at the recommended servings from each food group for a 2,000-calorie-a-day DASH diet:

Grains: 6 to 8 servings a day. One serving is one slice bread, 1 ounce dry cereal, or 1/2 cup cooked cereal, rice or pasta.

Vegetables: 4 to 5 servings a day. One serving is 1 cup raw leafy green vegetable, 1/2 cup cut-up raw or cooked vegetables, or 1/2 cup vegetable juice.

Fruits: 4 to 5 servings a day. One serving is one medium fruit, 1/2 cup fresh, frozen or canned fruit, or 1/2 cup fruit juice.

Fat-free or low-fat dairy products: 2 to 3 servings a day. One serving is 1 cup milk or yogurt, or 1 1/2 ounces cheese.

Lean meats, poultry and fish: six 1-ounce servings or fewer a day. One serving is 1 ounce cooked meat, poultry or fish, or 1 egg.

Nuts, seeds and legumes: 4 to 5 servings a week. One serving is 1/3 cup nuts, 2 tablespoons peanut butter, 2 tablespoons seeds, or 1/2 cup cooked legumes (dried beans or peas).

Fats and oils: 2 to 3 servings a day. One serving is 1 teaspoon soft margarine, 1 teaspoon vegetable oil, 1 tablespoon mayonnaise or 2 tablespoons salad dressing.

Sweets and added sugars: 5 servings or fewer a week. One serving is 1 tablespoon sugar, jelly or jam, 1/2 cup sorbet, or 1 cup lemonade.
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6 Ridiculously Healthy Seeds You Must Start Eating From Today!

Seeds might be itty-bitty but are power-packed with nutrition. Small but mighty isn’t it? Discover some ridiculously healthy seeds you must start eating today!

Seeds deliver serious nutritional benefits and are easy to add in a variety of meals! From decreasing inflammation to boosting energy, seeds provide desirable and convenient nourishment.



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Plant based proteins 🍱

Excellent sources of protein and other nutrients from plants, often with fewer calories than animal products.

Some plant products, such as soy beans and quinoa, are complete proteins, which means that they contain all nine essential amino acids that humans need. Others are missing some of these amino acids, so eating a varied diet is important. .
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A healthful diet typically includes nutrient-dense foods from all major food groups, including lean proteins, whole grains, healthful fats, and fruits and vegetables of many colors🍅🍎🍏🍋🍲.

Healthful eating also means replacing foods that contain trans fats, added salt, and sugar with more nutritious options.🍱

Following a healthful diet has many health benefits, including building strong bones, protecting the heart, preventing disease, and boosting mood.💪🤓
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The Omad Diet 🍱or also called Eating One Meal a Day is a simplified way of eating. It is a diet that only consists of eating once per day with no calorie counting, difficult to follow instructions or meal restrictions. The Omad Diet is form of intermittent fasting that has many great benefits.

To learn more about this diet, take a look at this infographic from Omad Diet.👇

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Inflammation within the body has been linked to a significant number of health conditions, ranging from quite serious conditions such as cancer, through to other problems like psoriasis and acne. Many people suggest that the body’s inflammatory response is linked to many more conditions in addition.

Much of this inflammation comes from the body’s response to the foods we consume. You can either exacerbate or help control inflammation simply by the foods you eat. Here are eleven foods that can help offset inflammation..
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Best Vitamins for Hair Growth (Plus Herbs and Foods)
The appearance of hair plays an important role in people’s physical appearance and self-perception, so it can be devastating to experience hair loss, especially when there doesn’t seem to be anything you can do about it.

But did you know that there are vitamins for hair growth? In fact, poor nutrition, including vitamin deficiencies, is a major factor of hair loss. These natural hair loss remedies work to fix the root of the problem, like regulating your hormone levels or fighting oxidative stress that increases with age.
Dr. Axe
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Dr. Axe > Nutrition > Vitamins & Minerals
Fact Checked

Best Vitamins for Hair Growth (Plus Herbs and Foods)
By Christine Ruggeri, CHHC

February 26, 2016

Dr. Axe on Facebook Dr. Axe on Twitter Dr. Axe on Pintrest Share on EmailPrint Article
Vitamins for Hair Growth
Herbs and Foods for Hair Growth
What Stops Hair Growth?
Vitamins for Hair Growth - Dr. Axe
The appearance of hair plays an important role in people’s physical appearance and self-perception, so it can be devastating to experience hair loss, especially when there doesn’t seem to be anything you can do about it.

But did you know that there are vitamins for hair growth? In fact, poor nutrition, including vitamin deficiencies, is a major factor of hair loss. These natural hair loss remedies work to fix the root of the problem, like regulating your hormone levels or fighting oxidative stress that increases with age.

Fewer than 45 percent of women go through life with a full head of hair while a majority of men go through some type of hair loss in their lifetimes. The hair care industry knows that consumers have a great desire to look youthful now more than ever so it constantly delivers new products that promise to promote hair growth. Before you spend your money on yet another product that may leave you disappointed, try using these supplements and vitamins for hair growth first.

Vitamins for Hair Growth
The truth is that hair loss is a complex process that involves various genetic, hormonal and environmental mechanisms. Just like our skin, the hair follicle is subject to intrinsic and extrinsic aging. Intrinsic factors include our genetic and epigenetic mechanisms, and extrinsic factors include smoking and UV radiation.

Sometimes hair loss is due to a vitamin deficiency too. Luckily, a deficiency can be corrected by adding vitamin-rich foods to your diet or using supplementation. Some vitamins have antioxidant properties that help to fight the extrinsic factors of hair loss, and some vitamins help the body balance hormone levels, another factor that stops hair growth.

Try these healthy hair vitamins if you’re wonder how to thicken hair naturally.

1. Fish Oil

Oils rich in different fatty acid species have been used extensively in both animal and human studies to evaluate the effects on skin and hair health. Omega-3 fats nourish the hair, support hair thickening and reduce inflammation that can lead to hair loss, which is why fish oil benefits hair and is one of the top six vitamins for hair growth.

2. Vitamins for Hair Growth

Sometimes hair loss is due to a vitamin deficiency too. Luckily, a deficiency can be corrected by adding vitamin-rich foods to your diet or using supplementation. Some vitamins have antioxidant properties that help to fight the extrinsic factors of hair loss, and some vitamins help the body balance hormone levels, another factor that stops hair growth.

Try these healthy hair vitamins if you’re wonder how to thicken hair naturally.

3. B-Complex Vitamin (Biotin & B5)
Biotin and pantothenic acid (vitamin B5) have been used as alternative treatments for hair loss. Biotin benefits your hair by rebuilding hair shingles that have been damaged from over-shampooing, exposure to the sun, blow-drying and ironing. Vitamin B5 supports the adrenal glands, which helps stimulate hair growth.

4. Vitamin C

Experimental evidence suggests that oxidative stress plays a major role in the aging process. Reactive oxygen species or free radicals are highly reactive molecules that can directly damage cellular structural membranes, lipids, proteins and DNA.

With age, the production of free radicals increases and the amount of antioxidative enzymes that defend the body decrease, leading to the damage of cellular structures and the aging of hair. By working as an antioxidant, vitamin C fights oxidative stress that contributes to hair graying and hair loss.

4. Zinc

Oral zinc compounds have been used for decades for treating disorders such as telogen effluvium and alopecia areata, forms of hair loss, because zinc benefits hair follicle health. Zinc is an essential co-factor for multiple enzymes and is involved with important functional activities in the hair follicle.

Zinc is also a potent inhibitor of hair follicle regression, and it accelerates hair follicle recovery. Studies suggest that some alopecia areata patients have zinc deficiency, and oral zinc sulfate therapy serves as an effective treatment.

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