LAND - Lebanese Academy for Nutrition and Dietetics

Prebiotics are food components that help with the growth of good bacteria in your intestines. They are found in different foods such as leeks, bananas, garlic, onions as well as whole-wheat foods.

Probiotics are the good bacteria that are naturally found in your intestines. They can enhance your immunity. To increase the availability of probiotics in your system, you should consume more dairy foods.

Prebiotics and probiotics coactively work together.

Make your own healthy diet by adding these two components to your meals.

Eat Seafood Twice a Week

Seafood —fish and shellfish— contains a range of nutrients including healthy omega-3 fats. Salmon, trout, oysters and sardines are higher in omega-3s and lower in mercury.

Enact Family Meal Time

Plan to eat as a family at least a few times each week. Set a regular mealtime. Turn off the TV, phones and other electronic devices to encourage mealtime talk.
Get kids involved in meal planning and cooking and use this time to teach them about good nutrition.

Enjoy ice cream with the least calories!

Ice creams are not all the same. They differ in their method of manufacturing where their difference in flavor and nutritional value. The ice creams are a mixture of whole milk, cream and sugar flavored with fruit, fruit juice or natural flavors. Frozen yoghurts contain less fat and more lactic acid bacteria as milk and cream are partially replaced by yoghurt. One scoop of ice crea, or frozen yoghurt contains between 120 and 150 calories. A softer vesrion of ice cream is sherbet. The sherbets are made from water and sugar flavored with fresh fruits or fruit juices. One scoop of sherbet cobtains 80 calories or the equivalent of a large apple. Recently the market is proposing a light version of ice crea, by using skimmed milk and replacing sugars with artificial sweeteners.

To enjoy a delicious Sunday withnless guilt, reduce the number of scoops and vary them between sherbest and ice creams, light if possible. Sprinkle everything with slcies of fresh fruits like mango, red fruits and melons for a maximum of vitamins and fibers.

Refresh yourself and enjoy!

It is summer so let's swim

It’s the summer season! And with this great weather, we can hit the beach and go… swimming! Swimming has many health benefits.
1-Helps maintain a healthy weight heart and lungs
2-Builds endurance strength and cardiovascular fitness
3-Provides an total body workout as nearly all your muscles are used during swimming
4-Burns a lot of calories: every 1 hour of swimming burns between 450 – 600 calories!

See you at the beach!

Snack Smart!

Snack only when you’re hungry. Skip the urge to nibble when you’re bored, frustrated or stressed. Look for Snacks that are 200 calories or less:
·         1 Fruit
·         Low fat yogurt with dried fruits or 6 almonds or 2 walnuts
·         Mini-sandwich: 1/3 of whole wheat bread with 1 slice of cheese or 1 Tbsp of labne

Lose Weight the Right Way!

• Avoid rigid menus and plan a slow diet that aims for a loss of no more than 1 to 2 pounds per week.

• Avoid diets that eliminate entire food groups which have critical nutrients, such as carbohydrates.

• There is no “wrong” combination of foods that produces immediate toxins or fat.

• Enjoy regular exercises for 30 to 60 minutes on most days of the week.

Food Safety First!

• Wash your hands.

Wash your hands with warm and soapy water for at least 20 seconds. This can save your life!

• Buy and use a food thermometer.

Don’t rely upon your senses, always use a thermometer to ensure that your food is fully cooked.

• Keep it clean

Always use separate cutting boards, hot and soapy water to clean your equipment, and place wrapped raw meat at the bottom of your refrigerator.

• Safely store leftovers

Refrigerate leftovers within two hours of serving or throw them out.

Yes to Iron-Rich Food!

Iron is needed to produce hemoglobin, which is crucial to transport oxygen and carbon dioxide to and from the organs. Iron deficiency causes fatigue, pale skin fingernails, weakness, dizziness…Avoid these symptoms and consume dietary sources like lean beef, turkey, chicken, and fish with some beans, lentils, spinach, and rice.