5 eating habits to stick with in 2017, according to a dietitian

January 4, 2017

Jan 4: Whether you make formal New Year's resolutions or not, the changing of the calendar often leads to contemplating what changes we might like to see in our lives. On the nutrition front, these are my top five picks for habits worth cultivating in 2017.

vegetablesCreating and serving even the simplest of meals is a profound way of caring for yourself and your loved ones. Homemade meals tend to be more healthful than ones you purchase, because when you cook from scratch, you know exactly what you're eating. That makes it much easier to eat in a way that aligns with your health goals.

Think that cooking is difficult or time-consuming? It can be, but it doesn't have to be. Even inexperienced home cooks can do wonderful things when they learn a few core skills: A few ways to cook vegetables; the ingredients for a simple vinaigrette; how to cook a pot of beans or whole grains; what to do with a piece of meat or fish, or a block of tofu or tempeh.

Nail down a few basics, assemble a small collection of condiments and seasonings that appeal to your taste buds and you're set. For inspiration, look for cookbooks and food blogs that embrace real-world "let's get dinner on the table" cooking with short ingredient lists that emphasize easily available fresh foods and pantry staples. Save any "project" cooking for the weekends.

Consider why you eat

Sure, you eat when you're hungry, but what are the other reasons you eat? Boredom? Stress? Loneliness? Anxiety? Many people use food to meet needs that food simply wasn't meant to meet. When you find yourself reaching for food or mindlessly browsing the contents of your refrigerator, get in the habit of asking yourself, "Am I hungry?" If the answer is "No," ask yourself what you are expecting food to do for you in that moment. Usually, there are better, more meaningful ways of entertaining or soothing yourself.

Reduce added sugars

According to the 2015-2020 Dietary Guidelines for Americans, it's difficult to get enough of the nutrients we need for good health without exceeding our calorie needs if we get more than 10 percent of our total daily calories from added sugar. The average American does get more than that, especially children, teens and young adults.

Added sugars are different from the natural sugars found in vegetables, fruits, grains, beans and dairy products. Added sugars, which include white sugar or other calorie-containing sweeteners, are highly refined from their original source and add calories without nutrients. Beverages are the biggest source of added sugars, followed by desserts and snack foods, but sugar is added to many prepared foods - including salad dressings and frozen meals - another reason home cooking is better for health.

Eat more plants

If you make one change to your eating habits for 2017, a great choice would be to eat more whole plant foods: vegetables, fruit, whole grains, beans and legumes, nuts and seeds, herbs and spices. Simply put, adopting a plant-based diet is one of the best moves you can make for your health if you want to make your meals more nutrient-rich and reduce your risk of heart disease, Type 2 diabetes, cancer and other chronic diseases.

The good news is that plant-based diets can take many forms, from vegan to vegetarian to flexitarian to omnivore. The common denominator is that they put plant foods at the center of your plate. If you also choose to eat animal-based foods (meat, poultry, fish, eggs and dairy), they play smaller, supporting roles. While the benefits of a plant-based diet come from eating a variety of plant foods, you can't go wrong by making vegetables the star. They are packed with vitamins, minerals and phytonutrients - compounds that reduce chronic inflammation and disease risk - while being lower in calories than other foods.

Let go of rigid rules

Although it's hard to go wrong with eating plenty of plants and minimizing a reliance on highly processed foods, the fact is that there's no single perfect eating plan. A nutritious diet allows for flexibility and shifts over time to suit your tastes and nutritional needs. Trying to find and follow a "perfect" eating plan is not only an exercise in futility, but it also often leads to all-or-nothing thinking: You're either perfect or you're a failure. This can lead to feelings of shame, and shame is a lousy motivator for positive change. Perfection is the enemy of progress.

If you have a history of all-or-nothingism, why not try something new this year: Start small, start today and keep moving forward. Pick one or two areas to focus on - adding more vegetables to lunch and dinner, bumping up protein at breakfast, eating regularly instead of skipping meals and curbing mindless snacking are a few favorites - then add another only when you feel solid in your new habits.

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Agencies
June 24,2020

New Delhi, Jun 24: Expanding the testing criterion for coronavirus, the Indian Council of Medical Research has said it should be made widely available to all symptomatic individuals across the country.

"Since test, track and treat' is the only way to prevent spread of infection and save lives, it is imperative that testing should be made widely available to all symptomatic individuals in every part of the country and contact tracing mechanisms for containment of infection are further strengthened," it said in an advisory on 'Newer Additional Strategies for COVID-19 Testing' on Tuesday.

In its revised testing strategy for COVID-19 issued on May 18, the Indian Council of Medical Research (ICMR) had advised testing for all symptomatic Influenza-like illness (ILI) among returnees and migrants within seven days of illness.

All hospitalised patients who develop ILI symptoms, symptomatic individuals living within hotspots or containment zones and healthcare and frontline workers involved in containment and mitigation of coronavirus were also advised testing.

The apex health research body has also advised authorities to enable all government and private hospitals, offices and public sector units to perform antibody-based COVID-19 testing for surveillance to help allay fears and anxiety of healthcare workers and office employees.

The earlier advisories on rapid antibody testing advisories had focused on areas reporting clusters (containment zones), large migration gatherings/evacuees centers and testing of symptomatic ILI individuals at facility level.

Besides, the ICMR on Tuesday also recommended deployment of rapid antigen detection tests for COVID-19 in combination with RT-PCR tests in all containment zones, all central and state government medical colleges and government hospitals, all private hospitals approved by the National Accreditation Board for Hospitals and Healthcare (NABH), all NABL-accredited and ICMR approved private labs, for COVID-19 testing.

All hospitals, laboratories and state governments intending to perform the point-of-care antigen tests need to register with ICMR to obtain the login credentials for data entry.

"ICMR advises all state governments, public and private institutions concerned to take required steps to scale up testing for COVID-19 by deploying combination of various tests as advised," the advisory added.

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Agencies
June 12,2020

Global poverty could rise to over one billion people due to the COVID-19 pandemic and more than half of the 395 million additional extreme poor would be located in South Asia, which would be the hardest-hit region in the world, according to a new report.

Researchers from King's College London and Australian National University published the new paper with the United Nations University World Institute for Development Economics Research (UNU-WIDER) said that poverty is likely to increase dramatically in middle-income developing countries and there could be a significant change in the distribution of global poverty.

The location of global poverty could shift back towards developing countries in South Asia and East Asia, the report said.

The paper, 'Precarity and the Pandemic: COVID-19 and Poverty Incidence, Intensity and Severity in Developing Countries,' finds that extreme poverty could rise to over one billion people globally as a result of the crisis.

The cost of the crisis in lost income could reach USD 500 million per day for the world's poorest people, and the intensity and severity of poverty are likely to be exacerbated dramatically.

The report said that based on the USD 1.90 a day poverty line and a 20 per cent contraction, more than half of the 395 million additional extreme poor would be located in South Asia, which would become the hardest hit region in the world mainly driven by the weight of populous India followed by sub-Saharan Africa which would comprise 30 per cent, or 119 million, of the additional poor.

The report added that as the value of the poverty line increases, a larger share of the additional poor will be concentrated in regions where the corresponding poverty line is more relevant given the average income level.

For instance, the regional distribution of the world's poor changes drastically when looking at the USD 5.50 a day poverty line the median poverty line among upper-middle-income countries.

At this level, almost 41 per cent of the additional half a billion poor under a 20 per cent contraction scenario would live in East Asia and the Pacific, chiefly China; a fourth would still reside in South Asia; and a combined 18 per cent would live in the Middle East and North Africa (MENA) and in Latin America and the Caribbean (LAC), whose individual shares are close to that recorded for sub-Saharan Africa.

India plays a significant role in driving the potential increases in global extreme poverty documented previously, comprising almost half the estimated additional poor regardless of the contraction scenario, the report said.

Nonetheless, there are other populous, low and lower-middle- income countries in South Asia, sub-Saharan Africa, and East Asia and the Pacific accounting for a sizeable share of the estimates: Nigeria, Ethiopia, Bangladesh, and Indonesia come next, in that order, concentrating a total of 18 19 per cent of the new poor, whereas the Democratic Republic of Congo, Tanzania, Pakistan, Kenya, Uganda, and the Philippines could jointly add 11 12 per cent.

Taken together, these figures imply that three quarters of the additional extreme poor globally could be living in just ten populous countries.

The report added that this high concentration of the additional extreme poor is staggering , although not necessarily unexpected given the size of each country's population.

On one hand, data shows that three of these ten countries (Ethiopia, India, and Nigeria) were among the top ten by number of extreme poor people in 1990 and remained within the ranks of that group until 2018.

Despite this crude fact, two of these countries have managed to achieve a sustained reduction in their incidence of poverty since the early 1990s, namely Ethiopia and India, reaching their lowest poverty headcount ratio ever recorded at about 22 and 13 per cent, respectively. Nonetheless, the potential contraction in per capita income/consumption imposed by the pandemic's economic effects could erase some of this progress.

The researchers are now calling for urgent global leadership from the G7, G20, and the multilateral system, and propose a three-point plan to address the impact of the COVID-19 on global poverty quickly.

Professor of International Development at King's College London and a Senior Non-Resident Research Fellow at UNU-WIDER Andy Sumner said the COVID-19 crisis could take extreme poverty back over one billion people because millions of people live just above poverty.

Millions of people live in a precarious position one shock away from poverty. And the current crisis could be that shock that pushes them into poverty.

Professor Kunal Sen, Director of UNU-WIDER said the new estimates about the level of poverty in the world and the cost of the COVID-19 pandemic to the world's poor are sobering.

We cannot stand by and see the hard work and effort of so many be eradicated. We will know what the real impact is in time, but the necessary action to ensure we achieve the Sustainable Development Goals by 2030 needs to be planned now, Sen said.

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Agencies
June 21,2020

Lower neighbourhood socioeconomic status and greater household crowding increase the risk of becoming infected with SARS-CoV-2, the virus that causes COVID-19, warn researchers.

"Our study shows that neighbourhood socioeconomic status and household crowding are strongly associated with risk of infection," said study lead author Alexander Melamed from Columbia University in the US.

"This may explain why Black and Hispanic people living in these neighbourhoods are disproportionately at risk for contracting the virus," Melamed added.

For the findings, published in the journal JAMA, the researchers examined the relationships between COVID-19 infection and neighbourhood characteristics in 396 women who gave birth during the peak of the Covid-19 outbreak in New York City. Since March 22, all women admitted to the hospitals for delivery have been tested for the virus, which gave the researchers the opportunity to detect all infections -- including infections with no symptoms -- in a defined population

The strongest predictor of COVID-19 infection among these women was residence in a neighbourhood where households with many people are common.The findings showed that women who lived in a neighbourhood with high household membership were three times more likely to be infected with the virus. Neighbourhood poverty also appeared to be a factor, the researchers said.Women were twice as likely to get COVID-19 if they lived in neighbourhoods with a high poverty rate, although that relationship was not statistically significant due to the small sample size.

The study revealed that there was no association between infection and population density.

"New York City has the highest population density of any city in the US, but our study found that the risks are related more to density in people's domestic environments rather than density in the city or within neighbourhoods," says co-author Cynthia Gyamfi-Bannerman."

The knowledge that SARS-CoV-2 infection rates are higher in disadvantaged neighbourhoods and among people who live in crowded households could help public health officials target preventive measures," the authors wrote.

Recently, another study published in the Journal of the American Planning Association, showed that dense areas were associated with lower COVID-19 death rates.

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