Dietitians Dinner

I decided to start providing some information on simple and easy to make meals.

Macaroni Cheese with chickpeas

This is a real standby  for those times it is really late and we do not feel like cooking.

Ingredients

One can chickpeas drained

One can macaroni cheese

Sprinkle cheese

Open the cans drain the chickpeas (you can keep the thick liquid from the chickpeas which is called aquafaba and makes a really good substitute for eggs in a recipe). Mix with the macaroni cheese and heat in a saucepan or in a microwave.

Pour into a dish and sprinkle over the cheese and enjoy.

This is so easy and uses store cupboard items. It is suitable for vegetarians and provides fibre and protein from the chickpeas. Calcium from the milk and cheese.

It is easy to adapt it and last night I added cooked cauliflower.

You can use other beans or make your own macaroni cheese

 ZINC AND TASTE PERCEPTION

Dr Mabel Blades – Freelance Registered Dietitian and Nutritionist

Twitter @blades_mabel

Zinc and Taste Perception

It has become well recognised that symptoms of Covid 19 include a loss of the sense of taste and smell. These two senses work together and have long been known to be affected by colds and respiratory infections.

These senses often return after recovery but with some sufferers of Covid 19 the loss of taste or smell, and sometimes both, persists for several months. 

 Loss of the sensations of taste and smell can really affect the enjoyment of food and drink and hence intake.

One of the items that has been associated with a loss of taste is an inadequate zinc intake. From experience, this does help some individuals to recover their sense of taste and smell plus is being used by researchers assisting people who have lost these senses.

Zinc is present in many foods particularly in red meat.This provides about a third of the zinc in the diet. 

Zinc is also found in milk, cheese, eggs, shellfish, nuts and peas, beans and lentils. 

Zinc also helps with producing new cells, and is involved in the metabolism of carbohydrate, fat and protein as well as being involved in wound healing and functioning of the immune system.

It is well recognised that males need more zinc than females as it is required for male fertility. 9.5mg a day for men (aged 19 to 64 years) and 7mg a day for women.

If you do not think you are having enough zinc and a supplement would be helpful, make sure you take this some time apart from supplements such as iron to be effective. 

Also do not take more than 25mg of zinc supplements a day unless advised to by a doctor.

PLEASE NOTE For specific advice on diet please consult your dietitian, doctor, or health professional

 

 ACTION FOR HAPPINESS NORTHAMPTONSHIRE

I went to a meeting of the steering group yesterday --lots of innovative and supportive ideas

There are lots of inspirational calendars on their website

https://www.google.com/search?sxsrf=ALeKk02-BTfOcvHEDEF4MeHp1lO-sWXI8g:1620896137508&source=univ&tbm=isch&q=mindful+may+calendar&sa=X&ved=2ahUKEwiqn_nTpMbwAhWE3OAKHeImDAIQjJkEegQIBxAB

May 2021 is Meaningful May there have been various other themes

Weaning

 

Weaning

If your baby is around 6 months and showing signs of being ready to start solid foods, take a look at the factsheet Zoe wrote for @NutritionScot It contains everything you need to know to get your baby started on solid foods. #weaningweek2021 https://nutritionscotland.org/?s=weaning

Signs to look out for is the baby watches food and others eating, reaches out for foods, opens and closes mouths as if eating.

Also may not be satisfied by milk and cries a lot and appears hungry.

NUTRITION AND LONG COVID

 

Twitter @blades_mabel

Long Covid and Nutrition

This time last year the term long covid was not known and medical services were coping with the pandemic.

It was clear that there was no diet that could prevent or cure Covid 19 and that remains the position.

A year later, a condition known as Long Covid has presented which can affect those who have been severely ill or had relatively mild symptoms.  Statistics from the Office of National Statistics show that one in ten who have suffered from Covid 19 may have symptoms persisting after 12 weeks.

These symptoms vary and may include 

• breathlessness, 
• fatigue,
•  joint pain 
• as well as bowel and gastrointestinal tract issues

Centres have been set up providing multi-disciplanary team support from doctors, specialist nurses, physiotherapists, and occupational therapists plus dietitians.

Normally an assessment of the diet is made as well as weight. 

Those who have been extremely ill may have lost weight while in hospital, while others feel so fatigued that they are not able to cook so just snack. 

Some may have lost the sense of taste and do not feel like eating or enjoy items.

If people are not eating well supplements of vitamins (including vitamin D) and minerals or other nutrients are often advised.

Regular meals with adequate protein to maintain muscle mass are encouraged, as well as adequate fluid.

Improvements are often quite slow but sustained and it is important this is recognised as overdoing rigorous diets can be counterproductive as can taking excessive exercise.

PLEASE NOTE For specific advice on diet please consult your dietitian, doctor, or health professional

VITAMIN D an update

 

Twitter @blades_mabel

Vitamin D is required for the absorption of calcium and phosphorus from foods for the formation and maintenance of strong bones. It also has a function in the immune system which helps to ward off infections. Indeed, there has also been some research to suggest that vitamin D could help to limit the severity of Coronavirus. IT was certainly one of the many items that Donald Trump was given to treat Coronavirus.

Food sources are oily fish such as salmon and mackerel, egg yolks, margarines and spreads (which have it added), fortified breakfast cereals, red meat and liver.

Vitamin D is sometimes called the “sunshine vitamin” as it can be produced by the skin during the Summer months. During the winter or bad weather, or if you do not go out of doors much or cover yourself then a source is needed. It was advised that vulnerable people such as older people, housebound individuals plus young children should take a supplement.

However, this year Public Health England (PHE) and the NHS in the light of Coronavirus plus lockdowns has updated this long-standing advice about vitamin D.

They state that “everyone should supplement with 10 micrograms daily, not just ‘at-risk’ groups”.  Only 10 micrograms are needed and most over the counter supplements contain this and having looked at them in supermarkets and shops most cost below £2 for a month’s supply. Unless advised by your doctor do not take additional amounts.

Therefore, with a further lockdown plus winter weather it could be well worth considering adding this to the shopping basket for your family and also for older friends and relatives.

 

JELLY

I saw a tweet saying what adults eat jelly --well we do!



In the Summer months, it makes a refreshing and light dessert. There is a range of flavours .

Serving suggestions

It can be served with fresh fruit, canned fruit, stewed fruit, ice cream, evaporated milk or cream as well as with blancmange.

Diabetes

There are sugar-free varieties available for those who are watching their weight or have to reduced sugar

Varying jelly

It is easy to add various items with the hot water such as milk or evaporated milk --jut reduce the hot water accordingly

Stewed or canned or fresh fruit can be added and stewed rhubarb goes particularly well in strawberry jelly.

You can also make a fruit terrine by putting layers of jelly and fruit together --mots people do this in a loaf tin and turn it out