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Name
Aisha
- United Kingdom
Profession
Question
Sister Shameem, I have a constant problem with hemorrhoids. I have consulted several doctors, and all suggested I should increase fiber in my diet. So far, I almost quitted rice, macaroni, etc. and increase fiber to a great extent, but constipation is always a problem. Can you please tell me what to do?
Answer
Assalamu `alaikum sister;
This is a good question. Most people today are told to increase the fibre in their diet as it has been shown to decrease your risk of many cancers, lowers cholesterol, improves blood sugar control and is good for overall health.
The key to increasing fibre without experiencing some of the side effects like constipation is to slowly increase fibre in the diet. This is especially true if your diet wasn't high in vegetable & fruit or whole grains. The other key is to increase your water intake as you increase your intake of fibre.
Most doctors and dietitians recommend at least 2L of water a day. The source of water also includes juice, milk and soups.
I hope this answers your question.
Wassalam
Name
Umm Habib
- Austria
Profession
Question
My baby is 1-year old. She is refusing all types of meat. I am trying to crush the meat every time and mix it with something else. I don't know how I can train her to accept meat. In case she continues to reject meat, what other food can suffice?
Answer
Assalamu `alaikum sister.
I do not work in the pediatric field so the advice I will give you might be general.
Protein is a very important macronutrient and is especially vital for growing toddlers.
Meat, eggs and milk are excellent sources of protein. Other sources include beans, lentils and tofu.
My advice to you might be to try dicing the meat into cubes to see if your child might like that texture better than the pureed type. Your child might also like the dice better as she can feed herself with it.
If you continue to have problems I would recommend you to see a pediatric dietitian as she may have more ideas for you.
Thanks for the question.
Name
Hatim
-
Profession
Question
Assalamu `alaikum doctor.
I am well aware of how important nutrition is, so I am glad to get the opportunity to ask an expert. I work very long hours and don't get too much time to eat, I would like to know what kinds of food could give me energy to continue doing my work as well as preserve my concentration.
Answer
Assalamu `alaikum.
Just a quick correction. I am not a doctor, I am a registered dietitian.
Your question is good and one I am asked frequently.
It is difficult with the many hours we work now to eat a balanced meal but it is vitally important that we do. Food provides us with the energy to do our jobs well and to keep us in the best of health.
When it comes to eating on the run there are a couple of key messages.
1. Don't skip meals:
This will only make you more tired and less focused. The biggest mistake people make is to usually skip breakfast. From the time you go to sleep till the time you wake up you may be at rest but your body is not. So to jump start your body into action in the morning, have something to eat as soon as you can after waking. It doesn't even have to be a large meal. Even a glass of milk when you wake up and then something for breakfast an hour or so late will help you concentrate better.
2. Eat small meals frequently throughout the day.
Grazing throughout the day will help preserve your energy and keep up your concentration. Again they don't have to be big meals. Eating some yoghurt, have some fruit or snaking on a granola bar will help keep that energy up.
3. Don't snack on high fat or high sugar foods.
Resist the chocolate bar at 3pm - it will only give you a short energy burst and then you will come crashing down quickly. Instead snack on more complex carbohydrate snacks. They'll last longer and give you the energy you need.
Hope this helps you out.
Name
leila
- Egypt
Profession
Question
Hello doctor. My problem is that I am on a strict diet and sometimes due to this I get faint and lazy. Also, I get dark hallows under my eyes. How can I diet without these side effects?
Answer
Assalamu `alaikum.
Without knowing exactly what diet you are on I can't address your concerns. The fact that you feel faint and have less energy leads me to believe your diet is probably too strict and you are not getting adequate calories. I would recommend you talk to your doctor and see if you can get a referral to a dietitian.
Thank you.
Name
Meno
-
Profession
Question
I am on the Atkins diet, is that any good? Could you suggest other good diets for me especially since I am not an athletic person and I don't do any kind of sports!
Answer
Assalamu `alaikum.
Another excellent question.
The recent trend of low carbohydrate diets like Atkins has everyone wondering if they work.
I personally do not encourage people to try this diet as it restricts healthy carbohydrates like rice, pasta and bread.
I won't lie to you people do lose weight on the Atkins but they don't sustain that weight loss usually after 6 months. By a year most have gained back what they initially had lost.
I feel most people on Atkins lose weight because they are eating less than what they normally do - not because they are eating more protein.
The best way to lose weight and to keep it off is to eat smaller portions sizes and to eat in moderation.
Regular physical activity is also very important in maintaining weight. If you aren't a big sports fan there are simple things you can do that can greatly impact your health. Take the stairs or park your car a little bit farther from the door. Even just a daily ten minutes walk for someone who wasn't' that active before can help you.
Thanks for the question.
Name
Jason
- Canada
Profession
Question
Peace be upon you,
I have a problem with weight. I never eat breakfast. I just don't feel like it. I have a quick snack for a lunch. At night I eat all night long in front of the TV. I'm 5'9, 30 years old, and now 205 pounds. I use to be a track star 10 years ago. Now I don't work out at all. Can my tummy ever get flat again or will there be excess skin now? I don't go to Friday prayers because I feel like a fat pig. Any advice would be appreciated.
Answer
Assalamu `alaikum.
You have just described a very typical day for many people.
There are a couple of things that stand out.
1. Skipping breakfast
From the time you go to sleep to the time you wake up, it's probably the longest time your body goes without food (i.e. "starvation state"). If you don't give your body some food upon waking, your body assumes it isn't going to get any food for a while. It decides to preserve your body's fat stores so the last thing it's going to give up is your fat.
That's why it's important to eat something first thing in the morning. Like I said before it doesn't have to be a big breakfast. Try eating a granola bar or having yoghurt and fruit or even toast.
2. Eating too much later in the day.
The reason you do this is because your body is starving from the lack of food all day. It's trying to make up for lost food. The reason this is not good is because we are less active later in the day. There is no chance for the body to burn any of the calories you've just consumed.
Some quick recommendations would be to try and eat breakfast everyday and to no snacking after 8pm.
I would also recommend slowly adding some daily activity into your day. Even just a 10min walk a day will at least get you into a routine. You can slowly start adding more time once you have the walk in as part of your day.
I hope this helps to answer some of your questions.
Name
Rafiq
- Canada
Profession
Question
Sister Shameem, how much calcium should I be taking a day as a 30 year old male to prevent osteoporosis? My wife says I should be drinking more milk. Are there any sources other than milk that I can be taking as well? Jazakhallah.
Answer
Assalamu `alaikum.
For males and females 19-50 years the recommendation is for at least 1000mg/day.
It is increased to 1200mg/day if you are at risk for osteoporosis. That is if you are a small build, Caucasian or Asian or a family history of osteoporosis.
Milk is a great source of calcium as 250ml of milk provides ~300mg of calcium. Other sources include cheese, yoghurt, sardines, salmon with bones and almonds. The only thing is you need to eat more of these sources to get the same punch as one cup of milk.
Try making milk a part of every meal. If that doesn't appeal to you try and think of milk as a snack food and drink it between meals.
The other thing to remember is to also watch your vitamin D intake. Vitamin D helps your body absorb calcium. The recommendations are for at least 400IU of vitamin D/d.
If you still find it hard to get enough calcium from diet try a calcium supplement.
Thank for the question.
Name
Meriam
- Lybia
Profession
Question
Salam. I would like to ask a simple question. I get heart burn a lot and many people tell me to drink milk, but I have lactose indigestion and can't take milk, isn't there something else I can take to reduce my gastric juices besides milk?
Answer
Assalamu `alaikum.
Avoiding acidic foods like tomatoes or orange juice might help. Also making sure you remain sitting up at least for a half an hour after meals might also be beneficial.
If your heartburn is long standing I would recommend consulting with your doctor.
Hope that helps.
Name
Anon
- Japan
Profession
Question
As-Salamu `alaykum.
What food should be avoided for Muslims in Japanese food? Could you possibly give us some examples? Thank you in advance.
Answer
Assalamu `alaikum.
Avoiding pork and any pork products as well as any food with alcohol added would be what you want to avoid.
Japanese food is quite abundant in rice, fish and seafood as well as vegetables and fruit. All very healthy for you.
Thank you.
Name
Jerry
-
Profession
Question
Hello. I have high cholesterol and I would like to control it through my diet. I also have diabetes and high blood pressure. As for my diabetes I know I shouldn't eat too much sugary or high calories stuff. But I would like to know about my high cholesterol, are there any foods I can eat that will actually LOWER my cholesterol levels, especially?
Answer
Assalamu `alaikum.
Cholesterol is made naturally by all animals and humans. Your body needs cholesterol to make hormones and vitamin D and to keep cell walls healthy. Your liver makes most of the cholesterol your body needs.
We do get cholesterol from some foods. Cholesterol is found only in animal foods like meat, fish, poultry, eggs and milk products.
There are 2 main types of blood cholesterol, LDL (bad) and HDL (good).
LDL cholesterol can contribute to the build up of plaque in your arteries. A high LDL level can raise your risk of heart disease. The polyunsaturated (i.e. vegetable oils) and the monounsaturated (i.e. olive and canola oil) have been shown to reduce LDL levels and raise HDL levels.
What you want to do is limit your total fat intake and to choose healthier fats over the saturated and/or trans fats - these fats raise LDL cholesterol.
Thanks for the question.
Name
ayesha
-
Profession
Question
I have too much dandruff; can I change that from my nutrition? i.e. drink ign water etc. Also on taking calcium supplements instead of drinking more milk. Does it really matter? jazakAllah khair.
Answer
Assalamu `alaikum.
Dry skin or dull, brittle hair can be signs of poor nutrition. A lack of the B vitamins can be signs of the above.
Maintaining a healthy diet by eating a variety of foods is the best way of ensuring you get all the needed vitamins and minerals. If eating healthy is a struggle for you, you may want to try a simple multivitamin a day to ensure you are getting all that you need.
Drinking plenty of water is also very important. Drinking at least 2L (or 8cups) a day can ensure you are hydrated.
Re: your calcium supplement question.
Food is the best way to get your needed vitamins and minerals, but as we all know that is easier said than done. A calcium supplement is perfectly acceptable. Ask your pharmacist, doctor or dietitian for the right supplement for you.
Name
Doha
-
Profession
Question
You said the bad cholesterol is found in fat meat, fish, eggs, and milk, and you stated somewhere else that meat, fish, eggs, and milk are excellent for the body. I got confused now. How do I keep my cholesterol normal? For example, how many eggs I should eat per day/week, etc.
Answer
Assalamu `alaikum.
I think I need to clarify more.
Polyunsaturated and monounsaturated oils are mainly from vegetable sources and have been found to lower LDL (bad) cholesterol.
Saturated fats are from animal sources like meat, eggs, milk etc. The fat in these sources are usually quite visible and there are ways we can reduce the amount of saturated fat we take in. For example, trimming all visible fat from meat, taking the skin off chicken before you cook it, choosing lower fat dairy products.
Trans fats are vegetable fats that have been changed to act like saturated fats for processing and increasing shelf life. These fats are mainly found in processed foods. Look for words like hydrogenated or partially hydrogenated.
Both Saturated and Trans fats have been shown to raise LDL levels.
When it comes to cholesterol management decreasing your cholesterol intake won't necessarily decrease your levels. You need to decrease TOTAL fat intake. What it means is choosing more poly and monounsaturated fats to replace saturated and trans fats.
This doesn't' mean you need to stop eating meat, fish, eggs etc. Choose lower fat meat cuts, lower fat dairy etc.
As for the question about number eggs per day, if you have high cholesterol no more than 3 egg yolks per week. You can have egg whites - there's no cholesterol in them.
I hope this clarifies things for you.
Name
Abdelhalim
- United States
Profession
Question
Can you tell me a brief but very effective way of losing weight? I cannot cut down on meat…simply because I hate the meal without meat.
Answer
Assalamu `alaikum.
If I could tell you a brief but effective way of losing weight I would be very, very rich by now.
But to answer your question, you don't have to give up meat to lose weight. I think there is a misconception out there that vegetarian diets are the most healthy. A diet rich in a variety of foods like meat can be just as healthy.
The key is the way you prepare your foods - i.e. Are they fried? Do you use a lot of oil in cooking?
The other issue is your serving sizes. How much meat are you eating? We usually recommend a meat serving size to be 3oz or the size of the palm of your hand or the size of a deck of cards.
You can still have your meat but fill up your plate with vegetables - they stay in your stomach longer so you stay full longer.
I know this just briefly touches on the topic...we could be here all day. I hope this helps in some small way.
Thank you all for the great questions. Any misinformation is my own and I ask for forgiveness from Allah (SWT). It was a pleasure.
Jazak Allah Khair.
Name
Editor
-
Profession
Answer
Finally, we would like to thank sister Shameem Kizar for speaking to Islamonline viewers today, and we also thank all those who participated in this dialogue. We apologize for not being able to accommodate all the questions within the time allocated to this session. If you feel your question is very important, feel free to contact us at EngLivedialogue@islamonline.net and we will try our best to answer your question. We request our readers to join us in upcoming sessions.
