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Nutrition: Dietician recommends low fat foods

Nutrition: Dietician recommends low fat foods
NAN-H-40
Nutrients
By Talatu Maiwada
Abuja, Jan. 31, 2018 (NAN) Mrs Sarah Abagai, Head of Department Dietetics, National Hospital, Abuja, has advised Nigerians to consume more of low fat foods as they provide healthy nutrients and build body cells.

Abagai, who gave the advice in an interview with the News Agency of Nigeria (NAN) on Wednesday in Abuja, said that low fat foods also reduces the risk of heart related diseases.
According to her, the human body needs the right type of fat for optimal functioning and moderation, adding that unsaturated fats are also known as low fat foods.
She said mono-unsaturated and poly-unsaturated fats are good fats that can be found in most nuts, avocado pear, olive oil, fish, coconut oil and palm kernel.
“While some fats are considered good, some others should be avoided at all cost.
“Unsaturated fat in our food helps to normalise body weight, blood glucose levels, control of blood lipid level while reducing the risk of heart diseases and stroke,’’ the dietician said.
Abagai said fat was an essential macronutrient, adding that too much of saturated fat and trans fat was detrimental to the health as it increases bad cholesterol in the body.
“Trans fat should be totally avoided as it possess dangers of raising cholesterol level in the body; trans-fat are found in a wide range of packaged and processed foods.
“Saturated fats are found in meat and dairy foods from animal products, while Trans-fat are found in margarines for cookies, cakes and pies, among others, which should be avoided,’’ she said.
Abagai listed four strategies in reducing the intake of fat in diets such as substitution, reduction, elimination and construction.
“Firstly, substitution method involves the use of skimmed milk instead of full cream milk, almond milk and any non-diary creamer as better substitute for milk.
“Reduction method means fats, oil and grease in stews, soups, sauces, savories and animal products should be reduced and consumed in small quantity.
“The elimination method means eliminating high fat foods which include red meat, fried foods, pastries and heavy salad dressings, among others.
“While the construction method involves the need for everyone to cook their food containing more of fresh fruits and vegetables.’’
Abagai further advised Nigerians to eat healthy and take smart decisions while shopping their groceries. (NAN)
TIM/MST
Edited by Muhammad Suleiman Tola

Health

Fibre rich food reduces risk of life threatening diseases, others – Nutritionist

Fibre rich food reduces risk of life threatening diseases, others – Nutritionist

NAN-HG-6

Inflammation

By Chinenye Offor

Abuja, April 11, 2017 (NAN) Mrs Zainab Abdullahi, an Abuja based nutritionist, has advised Nigerians to add fibre rich foods in their diets in order to reduce the risk of developing life threatening illnesses.

Abdullahi told the News Agency of Nigeria (NAN) on Tuesday in Abuja that consuming foods high in fibre helps combat diseases such as high blood pressure and diabetes, among others, from deteriorating.

She explained that consuming foods high in fibre help prevent constipation, control sugar level, prevent stroke as well as colon cancer.

Abdullahi described fibre as a part of plant-based foods such as whole grains, fruits, vegetables, nuts and beans that passed through the body undigested thereby living the digestive system clean and healthy.

She noted that foods rich in fibre help ease bowel movements and as well aid in flushing bad cholesterol and harmful carcinogens out of the body.

The nutritionist differentiated types of fibre as soluble and insoluble fibre.

According to her, soluble fibre dissolves in water and helps control blood sugar level as well as reduces cholesterol, while the insoluble does not dissolve in water but helps prevent constipation as well as boost the immune system.

Abdullahi also said that eating foods high in fibre helps reduce the risk of inflammation of the intestine, haemorrhoids, gallstones, kidney stones and provides relief on individual with irritable bowel syndrome (IBS).

According to her, research has shown that diets high in fibre could help lower the risk of developing gastroesophageal reflux disorder, ulcers and some cancers.

The expert described soluble fibre as an important element for healthy heart and also helps improve the cholesterol level as well as lower bad cholesterol.

“”Consumption of foods such as tomatoes, leafy green, carrots, flaxseed, beans, watermelon and pawpaw, among others, are high in fibre and helps fight certain diseases.

“A high fibre diet helps reduce the risk of metabolic syndrome, diabetes, stroke and high blood pressure, reduce inflammation and help shed excess weight especially around the abdomen.

“Eating high fibre diets can help prevent colorectal cancer, stomach, mouth as well as helps flush toxins out of the body.

“It also aid digestion and key in maintaining healthy weight,’’ she said.

Abdullahi therefore urged individuals to start adding high fibre into their diets as well as increase their water intake in order to avoid uneasiness.

She, however, recommended consumption of 21 to 38 grams of fibre per day for optimal health. (NAN)

CSO/NNO/MST

Edited by Muhammad Suleiman Tola