NUTRITION IN HEALTH

            Dear Friends,       I have been penning down basics of nutrition to highlight the role food nutrients in supporting our health to thrive. In my last post, I discussed carbohydrates, focusing on types and their roles in the body. You can click on this link to read and catch up on the series: ( https://www.nutrientdoctor.com/2019/10/carbohydrates.html  ). Today's topic will focus on protein, their special roles, and foods sources. Don't stop, keep reading😊😊.       Proteins are macronutrients belonging to the family of energy-giving like carbohydrate, and fat. One (1g) of protein supplies the body with 4 Kcal of energy. What of 21g of protein?.................If you said 80 Kcal, you got it right 👍.       Proteins are broken into building units called amino acid for proper utilization in the body. There are twenty (20) amino acids divided into the essential and non-essential. Essential amino acid...

       Most people cringe at carbohydrate or carbs and make them the first point of elimination when trying to loose weight. Carbs are not bad as we paint them because they supply glucose to the brain and body tissues to function well. 1g of Carb supplies the body with 4kcal of energy compared to alcohol and fat which are 7Kcal & 9Kcal respectively. There are three (3) categories of carbs: 1) Simple Carbs/ Monosaccharides: This are simple in structure and contain only 1 sugar unit. They include glucose, fructose and galactose. They are the end product of digestion and easily utilized by the body. 2) Disaccharides: This group of carbs contain 2 monosaccharides. They are easily digested  Example include: Sucrose: contains 1 glucose & 1 fructose unit. They are found in table sugar, soda, fruits, pastries, cookies, honey. Lactose: contains 1 glucose & 1 galactose unit. It is also called milk sugar meaning they are contained in milk, yogurt, ke...

                         Sweet potatoes are rich in beta-carotene for great vision and potassium for blood pressure control. Sesame seeds on the other hand are good calcium sources (see other sources https://www.nutrientdoctor.com/2018/10/african-rich-sources-of-calcium-dont.html  ). That makes a great combo right? In addition, baking cuts down calories by half than frying in a meal of equal portion size.                          This recipe is easy, simple and involves little time to prepare. Would you prefer a spicy alternative? Check my previous post on my Baked Spicy Sweet potatoes recipe ( https://www.nutrientdoctor.com/2018/01/oven-baked-sweet-potatoes.html  ).. Ingredients (Servings: 6) 6 medium-sized sweet potatoes  1 tbsp vegetable oil (I used canola) 1/4 tsp salt 1 tbsp sesame seeds Black pepper to taste (pinch of i...

           A new dawn comes with opportunities to explore nature via food. This smoothie can cheer up your mood on any day. Rich in antioxidant, anti-inflammatory properties for immune boost and fiber to ease digestion promoting great gut health. Ingredients ( serving: 1; 2.5 servings of carbs ; 1.5 servings of protein ; 1.5 servings fat ) 1 C pineapple (diced) 6 strawberries Fresh Ginger 1 C soy-milk (You can use another milk) 1 tbsp flax seed 1 tbsp chia seed Method of preparation Place all ingredients in a blender and liquefy to a smooth drink. Serve chilled or serve immediately. Pair it with 1 slice of bread and omelet for breakfast. Did you try this? would have changed anything from it? Please leave your comments and share this with a friend.....

                         Making smoothies as breakfast is the best way to get in all nutrients into a cup without loading on added sugars and trans-fat. However, moderation is key in the amount of fruit and fat to use. You can read my post on smoothie here  https://www.nutrientdoctor.com/2018/02/pineapple-sunshine.html                         This recipe is simple, guiltless and will have you making more for future consumption. Ingredients ( serving: 1; supplies  1.5 servings of carbs, 2 servings of fat, 0.5 serving of protein) 1/2 ripe Banana 1/2 cup pineapple (diced) 1/4 cup blackerries 1 cup almond milk (you can use soymilk or cow's milk as well) 1 tbsp flax seed 1 tbsp chia seed Fresh ginger (cube size) 1/2 tsp stevia (optional) Procedure Place all ingredients in a blender and liquefy to a smooth fluid. Serve chilled or consum...

              Salads are great accompaniment to any meal as a side dish or as a snack. They can serve as main meals when added with proteins giving room to cut down on calories while having a flavorful meal. Recipes to other salads I have created can be found in the search section of this blog by typing in * Salad *. Please check them out !                I created this salad with 3 ingredients that were leftovers in my refrigerator. It is delicious and the taste is out of this world. I also discovered that the taste of every salad is enhanced when consumed at-least 1 hour after preparation to seal up all the juiciness of the ingredients together.              additionally, cabbage is one of the cheapest vegetables worldwide, which is enough motivation to have them in our meals often! Ingredients 1 cup shredded cabbage 1 small apple (diced) 1 tsp roasted sesame s...