Nutrition and Diet tips to choose a healthy diet for you and your family. Including food guide recommendations, heart healthy eating and portion control. If you work out hard for 90 minutes or more -- or compete in sports -- you may need extra nutrition fuel. WebMD offers nutrition tips for athletes. Diet, nutrition, and weight-loss tips, including smart snacks, calorie charts, and expert healthy eating advice from the experts at FITNESS magazine.
Childhood Nutrition Facts. Free Healthy Diets For Athletes![]() Healthy Diets For Athletes FoodsSpecial Diets/Allergies . Most food allergy reactions usually occur quickly; generally within 2 hours of exposure, but gut related symptoms (such as diarrhea, constipation or bloating) may take several hours or even a few days to develop. Children are most likely to develop a food allergy when they are under 5 years of age. Allergies to nuts and seafood commonly produce the most severe reactions and are also more likely to be the allergies that persist for life. What is Food Intolerance? Food intolerance is a reaction to food that does not involve the immune system. There are various theories as to why food intolerance occurs. It is well documented that certain food chemicals can “irritate the nerve endings in sensitive people to cause a range of symptoms”. Common symptoms include recurrent hives and swellings, rhinitis or sinusitis (frequently running or stuffed up nose), recurrent mouth ulcers, stomach pains and bowel irritations (loose, frequent often very smelly stools or even constipation). Children with food intolerances may also present as irritable, restless or demonstrate behavioural problems such as defiance, exaggerated moodiness or even Attention Deficit and Hyperactivity Disorder (ADHD) – like behaviour. The Royal Prince Alfred Hospital (RPAH) allergy unit website has an extensive downloadable shopping list designed specifically for people with allergies to nut, egg and milk. Their website also provides information on allergies and food intolerance: http: //www. GF – GLUTEN FREECoeliac disease, also known as gluten intolerance, is a genetic disorder that affects at least 1 in 1. Australians. If a person has coeliac disease this means a person they have a permanent intestinal intolerance to the gluten protein found in wheat, barley, rye and oats. This disease is treated by a lifelong gluten free diet. Gluten is a protein found in wheat, rye, barley, oats, malt, spelt and triticale. These grains and the products processed from them are used as ingredients in common foods such as breads, biscuits, cakes, pizza, pastry, pasta and breadcrumbs etc. Gluten is also found in some food additives which are used in many types of pre- prepared, commercial foods. It can be difficult to identify which foods contain gluten but it is important to check food labels and if a food contains additives in the additive number range of 1. Read the contents label of products and avoid any manufactured food which has no ingredients list. Foods labelled as . The category (“low- gluten”) is generally not recommended for people with Coeliac Disease. If the gluten content of a particular food is not clear, the Coeliac Australia recommends : . Your doctor will diagnose and treat this condition which is managed by a life- long gluten- free diet. Your doctor may refer you to a Dietitian for advice about a suitable eating plan. Before commencing a gluten- free diet, it is very important to consult your Doctor because trying a gluten- free diet without medical advice is NOT an accurate way of determining if Coeliac Disease is present. Some medications contain gluten (and lactose, which should also be avoided by some Coeliac patients). Gluten and lactose are sometimes used as fillers in some medications. Your Doctor or Pharmacist can tell you which medications contain gluten. Cooking for a Gluten- Free Diet. Cooking with non- gluten containing flours produces products that are flatter, heavier and often more “crumbly”. This is because the gluten in flour gives elasticity to the texture of a baked food and helps to hold air in the baked product. However most foods based on wheat can be replicated with gluten- free products. Try . Many of these are available in supermarkets. These are often more successful and easier to use than trying to mix individual gluten free flours (e. Eggs can be successfully replaced in recipes where eggs are a component of the recipe (eg cakes, biscuits, sauces). Dishes that include eggs as a key ingredient (eg. Let stand a few minutes then whip into soft peaks – similar to egg white. DF – DAIRY FREEDairy intolerance is a sensitivity to anything that contains cow’s milk. Those who suffer from dairy intolerance experience a reaction to dairy because they are intolerant to the proteins in milk. TIPS FOR DAIRY FREE COOKING: 1 cup of cow’s milk can be replaced with: 1 cup of soy milk. OR Milk Free Margarine eg: Nuttelex. The amount of lactose a person with lactose intolerance will tolerate will vary between individuals. TIPS FOR LACTOSE- FREE COOKINGSubstitute any milk, custard, cream, soft cheeses (eg: cottage or ricotta), ice cream with: low lactose (e. Recipes containing significant amounts of these ingredients may not be tolerated. Other Special Diets. V - VEGETARIAN The term . This includes not buying or wearing clothing that has come from an animal (e. In Islam, eating is considered to be a matter of worship of God like prayer and other religious activities. There may be variations in compliance with these laws within the community depending on the strictness of religious beliefs under which people in the Muslim community choose to live. Foods are classified (in the Quran) as Halal (lawful or permitted) or Haram (unlawful). In Islam there are three important guidelines that relate to selecting food and drink: 1) Whether the consumption of the foodstuff is prohibited by Allah. Whether the foodstuff is obtained through Halal or Haram means. Whether or not the material is harmful to health. Factors which help to identify if a food is Halal or Haram include: its nature; how it was processed; and where it originated from. HARAM (unlawful) FOODS: Pork – including all by- products. Insects considered ugly or filthy such as worms, lice and flies. Animals with fangs such as tigers, lions and cats. Birds that have talons with which they catch their prey such as owls and eagles. Animals which Islam encourages to kill such as scorpions, centipedes and rats. Dogs. Animals which Islam forbids to kill such as bees. Animals which have toxins, poisons or produce ill effects when eaten such as some fish. Amphibian animals such as crocodiles, turtles and frogs. Meat which has have been cut from a live animal. Lawful animals (like cows, chicken and goats) not slaughtered according to Islamic rites (Fish is exempt from slaughtering)Carrion or dead animals. Poisonous and Intoxicating plants and their by- products. Poisonous and Intoxicating drinks. Other matters and their products – faeces, urine, placental tissue and blood HALAL (lawful) FOODS: Products made from the following substances are Halal unless they contain or come into contact with a Haram substance. All plants and their products. Certified Halal meat, poultry, game birds and animals. All water creatures, fish, crustaceans and molluscs. Eggs from acceptable birds only. These include some food additives, gelatine, emulsifiers and rennet in cheese manufacture. Halal ingredients must not be mixed or come in contact with Haram materials during storage, transport and cooking. For a food to remain.
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