FOOD FACTS

General Dietary Recommendations for Diabetes

Diabetes mellitus is a metabolic disorder characterized by higher than normal blood glucose levels, resulting from defects in glucose-insulin metabolism.
Blood glucose is regulated by insulin, a hormone being secreted by the pancreas. Insulin helps body’s cells take in glucose for energy, thus maintaining blood glucose stable. In those diagnosed with diabetes mellitus, insulin either is being produced in smaller amounts by the pancreas or the insulin does not function properly.
There are two main types of diabetes mellitus. Depending upon the type of diabetes, there are specific dietary approaches that should be followed.
In type I Diabetes

• In type I Diabetes human body does not produce sufficient amount of insulin.
• In this case, this insulin needs to commonly be substituted with insulin injection.

In type II Diabetes

• Type 2 Diabetes I start the pancreas no one produces insulin and / or the insulin we quote I do not need properly (insulin resistance). Automatically as careful regulars of sugar to rise. People with type 2 diabetes use 85-90% in current conservation.
• The following guidelines are some of the general principles that will help you regulate your diabetes so that it benefits your overall health.
• Find out about carbohydrate foods and portions of food.
• In case of obesity or overweight - adjust your weight. Weight loss is not an easy task, but studies show that even a 5-10% reduction in initial weight can bring significant health benefits and better glycemic control.
• Make small and frequent meals every 3-4 hours.
• Do not skip breakfast.
• Choose low glycemic foods to accompany your every meal, such as whole grain breads and cereals, oats, brown rice and whole grain pasta as well as legumes, sweet potatoes, fruits.
• Aim for at least 5 servings of fruits and vegetables a day.
• Avoid drinks and soft drinks and juices that are high in simple sugars.
• Limit foods high in simple sugars (eg sweets, cookies, kiosk products).
• Eat less salt and foods high in it, such as canned food.
• 150 minutes / week of moderate intensity exercise is recommended.
• The main goal for both types of diabetes is to achieve and maintain good blood sugar levels, as well as to achieve normal levels of both blood pressure and blood sugar, which will reduce the risk of complications that may arise from diabetes in the future. To regulate all these factors, it is recommended to pay attention to diet and exercise which is necessary for the proper treatment of diabetes.

Irritable Bowel

General recommendations for Irritable bowel

• Follow a balanced diet with small and frequent meals
• Do not eat greedily and chew food well.
• Do not lie down immediately after meals.
• Avoid excessive amounts of foods rich in fiber, such as whole grains, fruits and vegetables.
• Avoid dairy products in case of lactose intolerance.
• Avoid carbonated soft drinks.
• Avoid sweeteners commonly found in light foods (Light soft drinks, fructose, sugar-free chewing gum).
• Avoid foods that create gas, such as onions, legumes, cabbage, cauliflower and broccoli, corn and lots of spices, raisins, apples, plums.
• Limit coffee, tea and fruit juices (especially citrus fruits).
• Avoid sweets and especially chocolate.
• Limit alcohol.
• Avoid fatty and fried foods.
• If you notice that a particular food is causing you intestinal upset, exclude it from your diet and reintegrate it later.
• Increase physical activity (eg daily 30 minute walk).
• Deal with stress.
• Taking probiotics is helpful in some cases

In case of constipation
Include in your diet more vegetables and fruits, whole grains and foods rich or fortified in bran, drink plenty of fluids and avoid rice and tea.
In case of diarrhea
Limit foods high in fiber, such as fruits, vegetables and whole grains. Also restriction of very fatty foods. Consumption of apple juice is recommended.

Gastritis

Dietary guidelines for the treatment of gastritis

• Adopt a balanced diet with small and frequent meals (3 main meals and 2-3 snacks in between), including foods from all food groups.
• It is suggested that you have moderate consumption of low-fat dairy products.
• It is suggested that you add raw olive oil in your food.
• Abstain from alcohol, beer, wine during gastritis bouts.
• Avoid regular coffee, decaffeinated coffee, tea, fizzy drinks.
• Avoid garlic and spices (especially black pepper, carnation, chili, paprika) lemon and vinegar.
• Avoid citrus fruits and tomato consumption.
• Avoid fried foods, smoked or cooked with spices meats, greasy foods, desserts with syrup and nuts as well as vegetables that may lead to excessive gas such as onions, cabbage, leaf celery, etc.
• Abstain from foods that may cause abdominal discomfort.
• It is recommended to cut down on salt intake.
• Avoid eating before you go to bed.
• Avoid eating extremely hot or extremely cold foods.

General dietary recommendations after obesity surgery

After obesity surgery, it is necessary to follow special dietary guidelines for the first month post-operatively.
The consumption of protein is very important at all stages, especially in the first period, because it promotes wound healing and boosts the immune system.
As the amount of food consumed post-operatively is quite small, it is usually recommended to use special nutritional supplements according to individual needs, by estimating requirements.
A balanced diet is necessary at all stages, but as you gradually increase your food intake, it is of great significance to include all food groups in the diet plan. You need protein from high biological value sources, such as meat, fish, chicken, milk, cheese, yogurt etc., starchy foods from rice, pasta, potatoes and cereals, as well as fats, vitamins and minerals from good types of fats (olive oil, nuts), fruits and vegetables.
In most cases, food intake is usually quite small, therefore individual nutritional needs are not necessarily met, therefore, it may be recommended to take multivitamins.
Mrs Iliadou is highly experienced in offering special dietray advice to people who have undertaken bariatric obesity surgery.

Nutrition tips for weight loss

See below how diet can help with weight management as well as some lifestyle changes.

REGULAR MEALS
The consumption of regular meals contributes to the activation of metabolism. A large number of calories being consumed in one meal can negatively affect the body weight, whereas the allocation of calories in more meals can be beneficial. In addition, regular meals may help in burning fat. If one eats at regular intervals, their stomach cannot be kept empty, so the foods are slowly moving into the small intestine. As a result, glucose absorption rate is reduced. Thus, insulin secretion is lowered and the body is forced to use fat, in order to perform its functions. Finally, many studies have shown that people who consume regular meals tend to have persistently lower body weight compared to those who do not.

«GOOD» FATS

Fats are necessary for the body, as being involved in basic cell functions and in energy storage. However, if fats are consumed in large quantities daily, body weight will be increased. The avoidance of foods rich in fat (fatty meat, full fat dairy products, butter, ready-to-eat meals) and the consumption of respective lean products instead (lean meat parts, chicken without skin, fish, dairy products low in fat) is the first step in a weight reduction effort. Olive oil is proposed as the main fat source in cooking and in salads. However, it should not be consumed large quantities, because apart from containing good and beneficial fatty acids, it also contains many calories, that can impede weight control efforts.

FIBER

HYDRATION

Water increases satiety and regulates appetite. Water consumption has been associated with increased metabolism. According to guidelines, in general, men need approximately 2,5 liters of fluids daily, whereas women need 2 liters of fluids daily. All non-alcoholic beverages, such as water, milk, tea, juices, coffee etc. can keep the body hydrated. Apart from beverages, foods also contain water. For instance, fruits and vegetables are high-water- containing foods, therefore at least 5 portions of fresh fruits and vegetables should be consumed in daily basis.

ΑΣΚΗΣΗ

Το σωματικό βάρος εξαρτάται από το ημερήσιο ισοζύγιο ενέργειας, δηλαδή από τις θερμίδες που προσλαμβάνει κανείς από την τροφή καθημερινά και από τις θερμίδες που “καίει” το σώμα λόγω του βασικού μεταβολισμού και της άσκησης. Όσο αυξάνεται η άσκηση στην καθημερινότητα τόσο αυξάνεται η ενέργεια που καταναλώνει το σώμα μας. Επιπλέον, η άσκηση βοηθά στην αύξηση της μυϊκής μάζας, από την οποία εξαρτάται σε μεγάλο βαθμό ο βασικός μεταβολισμός μας δηλαδή οι καύσεις του σώματος.

ΥΠΝΟΣ

Σύμφωνα με τις συστάσεις, ένας ενήλικας χρειάζεται περίπου 7-9 ώρες βραδινού ύπνου. Τα τελευταία χρόνια υπάρχει έντονο επιστημονικό ενδιαφέρον γύρω από τη σχέση του ύπνου με το σωματικό βάρος. Η μακροχρόνια έλλειψη ύπνου (<6 ώρες/ ημέρα) έχει σχετιστεί με αυξημένο σωματικό βάρος και με λιγότερο ισορροπημένες διατροφικές επιλογές, γεγονός που οφείλεται κυρίως στη διαταραχή των επιπέδων ορισμένων ορμονών στον οργανισμό.

Διατροφικές οδηγίες για την υπέρταση

1. Ελέγξτε το σωματικό σας βάρος

Η απώλεια βάρους σε υπέρβαρα ή παχύσαρκα άτομα, συμβάλλει σημαντικά στη μείωση της αρτηριακής πίεσης και την αποφυγή ανάπτυξης καρδιαγγειακών νοσημάτων.

2. Περιορίστε το αλάτι

• Για να μειώσετε την εμφάνιση της υπέρτασης, ελαττώστε το αλάτι στο μαγείρεμα και αποφύγετε την προσθήκη του στο τραπέζι.
• Διαβάστε την ετικέτα του τροφίμου που επιλέξατε. Διακρίνετε μόνοι σας, εάν το προϊόν είναι κατάλληλο για εσάς.
-Εάν στον πίνακα διαθρεπτικής αξίας του προϊόντος αναγράφεται ότι τα 100γρ. προϊόντος περιέχουν περισσότερο από 1.5 γρ αλάτι, τότε το προϊόν είναι υψηλό σε αλάτι.
-Εάν περιέχει λιγότερο από 0.3γρ. αλάτι ανά 100γρ. προϊόντος τότε είναι χαμηλό σε αλάτι.
• Αποφύγετε τα αλμυρά τρόφιμα που αναγράφονται στο διατροφικό πίνακα που ακολουθεί.

3. Περιορίστε την κατανάλωση οινοπνεύματος

Για να μειώσετε την εμφάνιση της υπέρτασης, βεβαιωθείτε ότι η κατανάλωση οινοπνεύματος δεν ξεπερνά τις 2-3 μονάδες /ημέρα για τους άντρες και 1-2 μονάδες/ ημέρα για τις γυναίκες.

* 1 μονάδα οινοπνεύματος αντιστοιχεί σε ½ ποτήρι μπύρα, 1 μικρό ποτήρι κρασί ή 25 ml υψηλότερων σε περιεκτικότητα αλκοολούχων ποτών.

4. Ακολουθήστε μια DASH (Dietary Approaches to stop Hypertention) τύπου δίαιτα

Επιστημονικά αποδεδειγμένα, η δίαιτα DASH ελαττώνει την αρτηριακή πίεση. Η βάση της είναι η χαμηλή κατανάλωση λίπους και η αυξημένη κατανάλωση τροφών που είναι πλούσια σε αντιοξειδωτικά και ιχνοστοιχεία, όπως φρούτα και λαχανικά. Από αυτές τις τροφές, καλό είναι να καταναλώνετε τουλάχιστον 5 μερίδες ημερησίως. Όσον αφορά το λίπος, περιορίστε προϊόντα ζωικής προελεύσεως ή επιλέξτε προϊόντα χαμηλά σε λιπαρά. Κάποια παραδείγματα προϊόντων χαμηλά σε λιπαρά, είναι: τα γαλακτοκομικά χαμηλά σε λιπαρά και άπαχα κρέατα όπως κοτόπουλο, γαλοπούλα και ψάρι.

5. Αυξήστε την κατανάλωση τροφίμων που είναι υψηλά σε κάλιο

ΛΑΧΑΝΙΚΑ: πράσινα φασολάκια, αγκινάρες, σπανάκι, ντομάτες
ΦΡΟΥΤΑ: μπανάνα (δείτε μια συνταγή με μπανάνα), πορτοκάλι, δαμάσκηνο, βερίκοκα

6. Αυξήστε την κατανάλωση γαλακτοκομικών τροφίμων

Για τη μείωση της εμφάνισης της υπέρτασης, συμπεριλάβετε καθημερινά στη διατροφή σας 1 φλιτζ. Γάλα και 1 κεσεδάκι γιαούρτι με χαμηλά λιπαρά.

7. Κάντε άσκηση για τουλάχιστον 150 λεπτά/ εβδομάδα

ΤΙ ΝΑ ΑΠΟΦΕΥΓΟΥΝ ΟΙ ΑΣΘΕΝΕΙΣ ΜΕ ΥΠΕΡΤΑΣΗ

Για περισσότερες πληροφορίες, επικοινωνήστε με την Κλινική Διαιτολόγο – Διατροφολόγο Evgenia Iliadou.

The Body Mass Index of your child is calculated by the relevant scales in percentile positions as indicated by the World Health Organization, depending on the age and gendre. BMI percentiles show how kids’ measurements compare with others, the same gender and age. For example, if a child has a BMI in the 85^th percentile, 85% of the kids of the same gender and age who were measured had a lower BMI and the child is classified overweight. Above the 95^th percentile is considered obese. In the 50^th position the child is considered normal BMI.

Nutritional needs during pregnancy

Protein energy needs are increased by an additional 6 grams only during the first trimester of pregnancy.
The essential fatty acids, those that the body cannot synthesize, play an important role on diet during pregnancy, especially docosahexaenoic acid. The latter belongs to the group of omega 3 fatty acids. Docosahexaenoic acid is involved into the development of healthy nervous system of the fetus. Dietary sources of omega 3 fatty acids are oily fish, such as sardines, trout, mackerel, fresh tuna), as well as linseed. During pregnancy is best to avoid swordfish, because of high levels of heavy metals (such as mercury).
Folic acid (belongs to the B vitamins group) presents great interest during this period, since it is involved in DNA synthesis.
Folic acid helps prevent neural tube defects (NTDs) – serious birth defects of the spinal cord (such as spina bifida) and the brain (such as anencephaly). The neural tube is the part of the embryo from which your baby’s spine and brain develop.
The Centers for Disease Control and Prevention (CDC) report that women who take the recommended daily dose of 400μg folic acid starting at least one month before conception and during the first trimester of pregnancy reduce their baby’s risk of neural tube defects by up to 70 percent.
Dietary sources of folic acid are brussel sprouts, spinach, dark green vegetables, legumes and some enriched cereals. It is important to note that no matter how much follic acid you consume, you still need to include a dietary supplement of folic acid in your diet.
Iron is also very important for red blood cell synthesis. First of all, It is important to correct present anemia. Iron supplementation should start after the 12th week of pregnancy. The daily dose should be 30 mg per day or 60-120mg in case of anemia.
Absorption of iron seems to increase during pregnancy. Studies show that even if dietary consumption of iron sources is adequate, nutritional supplementation is still necessary. Divalent iron supplementation seems to be absorbed much better.
Dietary sources of iron include red meat, poultry, eggs. Vegetable sources of iron are legumes and some cereals. It is important to remember the supplementary consumption of foods high in vitamin C, in order to enhance iron absorption. Liver consumption is best to be avoided due to its high vitamin A content.
Calcium is also another important mineral to help your baby build strong bones and teeth. Calcium also helps your baby grow a healthy heart, nerves, and muscles as well as develop a normal heart rhythm and blood-clotting abilities.
Calcium can also reduce your risk of hypertension and preeclampsia. And if you don’t get enough calcium in your diet when you’re pregnant, your baby will draw it from your bones, which may impair your own health later on.
The recommended reference values for calcium during pregnancy are 1000mg daily. 3 portions per day of 1 pot of yoghurt, 1+1/2 slices of hard cheese and a glass of milk can meet these needs. When a pregnant woman meets that, it is not necessary to supplement the diet with calcium extra.
At this point it is very important to refer to vitamin D, since it is highly involved into calcium absorption. Good sources of vitamin D are oily fish, dairy products, egg yolk, and some cereals and margarines enriched with vitamin D. The main synthesis of vitamin D comes from sunlight, so exposure to sunlight 2-3 times per week, for 10-15 minutes is enough to synthesize vitamin D in its active form.
Do not forget the importance of moderate exercise, if permitted by the gynecologist. Exercise reduces the risk of gestational diabetes by 50% and the risk of eclampsia by 40% (high blood pressure and increased protein in the urine).
Finally regular meal pattern of a balanced diet, it is important for regulating metabolism.

The energy requirements of pregnant women should be increased by 300 kcal for the last two quarters, while the calories in the first quarter for a woman who is adequately nourished do not change.