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calories

Calories Intake

Calculate your calories intake  What are calories A calorie is a unit used to measure energy and heat. In nutrition and food science, it means the amount of energy, a body gets from the consumption of food. One needs calories to survive because without it the cells in a body will not get the amount of energy to perform various vital functions such as growth, metabolism, excretion, etc. Every person needs different calories based on their physical activities, weight, height, lifestyle, age, etc. It is important to know the right amount of calories to consume because excess and low calorie can cause serious damage to the body. Depending Factors? As said earlier, every person's calorie intake depends upon various factors such as Age: With the increase in age, there is a need for significantly less calorie intake as the muscle mass (which helps in body movements) starts to decrease with physical inactivity which also leads to less burning of energy. One has to maintain the proper amount of calorie intake with age. If not, then it will result in the body storing fat and eventual weight gain. Height and weight: The calorie consumption also depends upon the height. Tall people require more calories to function as compared to short people because they have larger organs and bigger bones so, more lean body mass (Total body weight-body fat weight).  Basal metabolic rate (the rate at which the body requires calories to perform basic functions such as breathing.) is determined by the lean body mass so it requires more energy and thus more calories. Weight also plays a significant role because a person with more weight may have larger organs, thus they will require more energy in its process and in moving their body. Gender: Generally, men have more height, weight, and muscle mass, (which burns more calories) than women so they have more calorie requirements. Lifestyle and physical activity: Calorie consumption largely depends on a person’s lifestyle and whether he/she is participating in physical activities or not. Regular exercise burns additional calories beyond what it requires for the basal metabolic rate. Procedure for knowing your intake. It is a simple 4- step process: First, you have to select the meal time. The options given are Breakfast, Lunch, Tea time, and Dinner. For the next step, you have to select a category and click ‘calculate’. The categories given are biscuits, slices of bread, egg dishes, and many more. For example, if you select the ‘bread’ category, a table will be opened up for you below. The table contains the following columns: Item name, Serving, calories per serving, fat grams per serving. There will be different data for each category. The options for the ‘bread’ category will be Indian Pau, Fruit bread, Brown bread, etc. Now you just have to fill the ‘number of servings you’ve taken against each food item you’ve consumed in the fourth column and hit submit. Then it will show you the total calorie consumption so far. 

Which foods can damage the heart? What problems do they cause?

Dr. G Dimpu Edwin Jonathan, Consultant - Interventional Cardiologist, Aster RV HospitalHeart disease is one of the leading causes of death worldwide. The statistics from Southeast Asia and India reveal a very alarming situation. According to the WHO, eight individuals in this region die from heart disease every minute. Nearly half of these deaths occur before the age of 70, highlighting how cardiovascular disease is cutting lives tragically short. In both urban and rural parts of India, younger and working-age populations are increasingly impacted by what was once thought to be a disorder that disproportionately plagued the elderly. About one-third of all deaths in India are caused by heart diseases, with a higher death rate than the global average (around 282 vs. 233 per 100,000 people).While very few suffer from congenital heart diseases, most patients get this disease owing to a bad lifestyle and irregular food habits. Unregulated food consumption that is not healthy for your heart can lead to high levels of cholesterol and sugar, ultimately leading to a heart attack.Consuming foods with heavy sugar and saturated fats is not only difficult to digest but also increases cholesterol levels and toxins in the body. Therefore, if you are seeking a healthy lifestyle, it is best to stay away from foods that may cause potential damage to your heart.Here are a few examples of foods you must avoid to keep your heart healthy:Refined carbohydrates – White Rice, Bread and PizzaFoods like white bread, white rice and pizza are rich in carbohydrates that have a high GI (glycemic index). This can cause a spike in the blood sugar levels. Consuming a lot of high-GI foods may increase the overall risk of heart disease.Excess SaltHigh blood pressure is a major contributor to heart disease. Consuming too much salt may increase your blood pressure, which raises the risk of developing heart disease.Soft Drinks and Sugar-sweetened JuicesSoft drinks can damage your heart as these drinks are packed with huge amounts of sugar. High consumption of sugar leads to obesity, high levels of blood sugar and cardiovascular diseases. Studies show that 200 ml of soft drink each day is enough to increase the risk of heart failure by 23%. High-sugar drinks result in heart failure because they cause weight gain and diabetes.Processed meatProcessed meat has a preservative called nitrates, which can interfere with the natural ability of your body to produce sugar. This can raise the risk of high blood pressure and obesity, which in turn may lead to a heart attack.Deep Fried FoodFried foods contain trans fats, carbohydrates and high levels of sodium that are directly associated with clogging of the arteries. Excessive consumption of fried food may lead to high blood pressure, type 2 diabetes and obesity. All of which increases the chances of heart failure. AlcoholExcessive consumption of alcohol can cause high blood pressure that raises the risk of heart disease. Alcohol can also cause an irregular heart rhythm called ventricular tachycardia that can sometimes be fatal.Along with keeping a track of the food that is consumed, it is vital to have a check on your heart. Monitoring heart health can help you maintain a diet and keep your heart strong. Your heart beats 1,00,000 times a day for you. What you choose to eat is how you beat for it in return.

Is Drinking Black Coffee Good for Your Health? Here’s What You Should Know

Ms. Aditi Prasad Apte, Senior - Clinical Nutritionist, Aster RV Hospital Black coffee is among the easiest beverages you can prepare, that is, coffee powder and hot water only. No cream, no sugar, and no milk to be mixed in. What's more, the drink that appears to be so simple is packed with a number of powerful benefits that have made it popular not only with fitness enthusiasts, office-workers but also with doctors who moderate its intake and recommend the drink. Since it contains neither sugar nor milk, it is low in calories and at the same time very rich in antioxidants. Hence, it is a better option for those who want to reduce their sugar intake, control their weight, or speed up their metabolism.  Energy and Focus Boost  Black coffee is the most common drink that instantly boosts energy and the main reason why people love it. The caffeine does wake you up, boosts the alertness and it is easier for you to focus. Drinking it in the morning or just before starting your work can make you feel more lively and mentally sharp. It is also a factor that improves one's reaction time and concentration which is why lots of students and professionals depend on it.  A Great Help in Losing Weight  Black coffee has a very low-caloric content which renders it one of the best drinks for a weight loss diet. Besides, it has a metabolism-boosting effect which means that through the day your body will burn more calories. It also hastens the process of body fat being released. Many persons opt for a cup prior to workout since it gives more endurance and aids in burning the calories more efficiently.  Supports Heart Health (in Moderation)   If taken in small amounts — which usually means one to two cups a day — black coffee may be able to lower the chances of heart disorders. It enhances the flow of blood, calms down inflammation and the cappillaries get more support. But bear in mind that overconsumption of coffee can actually lead to opposite effects, thus moderation is very important.  Might Lower the Risk of Type 2 Diabetes   Drinking coffee on a daily basis is, in fac, linked to lower diabetes risk. This is because coffee improves the body's insulin sensitivity and thus, glucose is used more efficiently. However, this applies only to black coffee and that too, unsweetened. Otherwise, sugar would take the advantage away.   Helps in Liver Health  Also, black coffee is known for its ability to protect the liver. Moderate and regular consumption is associated with a decreased risk of fatty liver, cirrhosis and even liver cancer. It helps in the control of anti-liver enzymes and the support of general detoxification by the liver system. Thus, black coffee is mainly beneficial for those who suffer liver problems due to their lifestyle.   Enhances Mood and Brain Activity   Caffeine boosts dopamine levels — the “hormone of happiness” — which means you feel better and less tired. Besides, black coffee also promotes longevity of the brain and lowers the chances of Alzheimer’s and Parkinson’s diseases. The reason is that it not only eliminates the brain cells but also reduces nerve inflammation.  How Much Black Coffee Is Safe?   1–2 cups daily are regarded as safe for most grown-ups. Over that may cause jitters, stomach upset, insomnia or faster heartbeat. It is advised not to have black coffee late evening or night, as it could disrupt your sleeping patterns.  Who Should Be Careful?   The ones who are suffering from acidity, stomach ulcers, extreme anxiety or have blood pressure that is not controlled should be careful. Moreover, pregnant women are advised to see a doctor first before making it a habit of drinking caffeinated drinks.  When drinking black coffee at reasonable levels, it can be a great healthy asset to your daily regimen. Its energy-giving, weight loss, liver and heart support, mood enhancing and antioxidant providing properties are among its few benefits.  
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