Dietary Supplements

Dietary Supplements

Many studies have found that people who eat a lot of garlic are less likely to develop certain common cancers.

That garlic research has led scientists to wonder whether garlic may have cancer-treating properties as well as cancer-prevention capabilities. Although studies are not yet conclusive, there is some evidence that garlic may be useful for cancer in conjunction with medical treatments. (

Green tea contains substances called polyphenols that are believed to have powerful anti-cancer abilities.

Cancerous tumors rely on fast-growing networks of blood vessels to sustain their rapid growth rate. Green tea compounds may possess the ability to help slow or prevent this rapid growth. “Green tea seems to inhibit the development of new blood vessels in tumors, and provides one more approach that can be used to strangle tumors. The survival rates increased with higher consumption levels of green tea. (

Some patients with cancer also find that using ginger, either alone or in conjunction with anti-nausea medicine, significantly reduces nausea and vomiting.

The evidence is conflicting, but a recent study found that cancer patients undergoing chemotherapy who consumed a high protein drink with ginger twice a day during treatment reported significantly less nausea and were less likely to require traditional anti-nausea medications. (

Protein requirements are complicated because the amount we need changes with age (

  • Infants require about 10 grams a day.
  • Teenage boys need up to 52 grams a day.
  • Teenage girls need 46 grams a day.
  • Adult men need about 56 grams a day.
  • Adult women need about 46 grams a day.
Food Group Suggested Daily Servings Example of a Serving
1. Grains: Whole grain Breads/ Cereals/ Rice/ Chapattis 6-11 servings from this group. 1 slice of bread Or 1 chapatti (6″ dia) Or ½ cup cooked rice/ pasta Or 1 idli /dosa Or ½ Cup cooked cereal Or ¼ Cup muesli Or ½ – ¾ Cup of other ready-to-eat cereals Or One 1-oz. muffin
2. Meat/ legumes/ Pulses 3 servings ½ Cup cooked dal (thick) Or 1 Cup cooked dal (thin) Or ¾ Cup cooked lentil Or 1 oz of cooked meat/poultry/fish Or 1 hen’s egg Or 1 tbsp peanut butter Or ¼ Cup cottage cheese Or 1 oz of other cheese (Mozzarella/Cheddar/feta/Swiss)
3. Fruits and Vegetables 5-9 servings ½ Cup 100% fruit/vegetable juice Or 1 medium fruit (Apple/Pear/Guava/yellow banana/Orange/sweet lime) Or 1 Cup cubed fruit (Papaya/musk melon/watermelon) Or ½ Pomegranate arils Or ¼ Cup dried fruit Or ½ Cup canned fruit Or 1 Cup raw vegetables Or ½ Cup cooked vegetable
4. Milk/ Yogurt/ Cheese 2-3 servings 1 Cup (240 ml) milk Or 2/3 cup yogurt Or 1 glass (250 ml) thin buttermilk
5. Fats/ Oils/ Sweets Use sparingly. Use to increase calories in the diet. Use oils that are liquid at room temperature since they are a source of good fats. Beware sugars will give calories but very little else- it is better to use in small quantities only to improve taste. 1 tsp oil/butter/ghee Or 1 tbsp mayonnaise/salad dressing Or 6 Almonds Or 2 tbsp sour cream/cream cheese Or 2 tbsp avocado 1 tbsp sugar/jaggery/honey/ jam/jelly/pancake syrup/maple syrup Or 1 cookie (3″)
Food Stuff [Courtesy Ms Roopa Nabar] Quantity (approx) Protein Content (approx)
1. Chicken Breast 58 gms 17 gms
2. Fish Tuna/Snapper/Pomfret 85 gms 22 gms
3. Egg 1 egg white 6 gms
4. Cottage Cheese 28 gms 5 gms
5. Mozzarella Cheese 28 gms 9 gms
6. Beans Fava cooked 1 cup = 170 gms 29 gms
7. Kidney Beans cooked 1 cup = 170 gms 17 gms
8. Lima Beans cooked 1 cup = 170 gms 15 gms
9. Moong cooked 1 cup = 170 gms 14 gms
10. Soya Beans 1 cup = 170 gms 29 gms
11. Chick Peas cooked 1 cup = 170 gms 29 gms
12. Yogurt 1 cup 14 gms
13. Milk Skimmed 1 cup 8 gms
14. Peanuts 28 gms 7 gms
15. Pumpkin Seeds 28 gms 9 gms
16. Pinnuts 28 gms 9 gms
17. Flax seeds 28 gms 5 gms
18. Tofu 85 gms 6 gms
19. Lentils cooked 1 cup 18 gms
20. Quinoa cooked 1 cup 8 gms
21. Wheat flour 100 gms 14 gms
22. Millet flour (Bajra) 100 gms 11 gms
23. Sorghum flour (Jowar) 100 gms 11 gms
24. Amaranth (Rajgira) 100 gms 15 gms
25. Couscous cooked 1 cup 6 gms
EXAMPLES OF ENERGY DENSE FOODS Energy (cals) Protein (g)
1. Cheese & lettuce and tomato sandwich with whole wheat bread 286 7.5
2. Roast chicken with potato & fresh veggies 198 6.8
3. Fruit yogurt low fat 1/2 cup 125 4.5
4. Vegetable kichidi (rice, lentils and vegetables) 1/2 cup 240 4.2
5. Chicken or lamb soup 48 7.8
6. Grilled fish with potato, broccoli & tomato salsa or sauce 195 7.5
7. Mushroom, tomato, capsicum omelette 182 8
8. Soy wrap – roti with soy chunks in tomato gravy 200 5
9. Dried fruits – figs, raisins, dates 180 4
10. Cold cereal with nuts & fruits 260 4.4
11. Stuffed roti’s with minced veggies/chicken or fish 210 3.8
12. Egg or tofu with tomato, spring onions and capsicum scrambled 205 6.3
13. Bread pudding/ walnut & date pudding 198 4
14. Drinking chocolate/hot chocolate 260 4
15. Fruit custard 125 4.3
16. Avacado smoothies 280 4.2
17. Banana smoothie 400 6.5
18. Potato / cauliflower. Corn pureed in a soup 230 3.8
19. Rabri/shrikhand/rice pudding 375 6.5
20. Dried fruit laddu/ flax, sesame and peanut laddu 470 8.4
21. Peanut butter & jelly sandwich with milk 555 10.2
22. Cheese toast 1 slice 205 5.6
23. Buttered popcorn 20g 107 1.1
24. Peaches and cream 1/2 cup 90 7.25
25. Honey & banana on buttered toast 1 slice 326 2.2

Spirulina is the richest source of iron and beta-carotene, as well as vitamin B12 and has every essential amino acid besides enzymes and minerals. Spirulina helps prevent heart problems, diabetes and anemia, and fights free radicals. This wonder algae also helps overcome stress and improves stamina and immunity.


Ginseng is a shrub with a very large root system. It contains two groups of glycosides-paraquat and panaxin—which help the body correct itself. Though it is not known to cure any specific diseases and many western scientists still attribute its effectiveness to power of suggestion, it is considered one of the complete food suppliments for overall well being.


If there is a power drink, it must be wheatgrass juice. With chlorophyll, beta carotene, more than 80 minerals, 18 amino acids and many vitamins, research has shown that 1 kg of wheatgrass matches the nutritional value of 22 kg of ordinary garden vegetables.

Wheatgrass is generally consumed as juice which is a complete food with regenerative and protective qualities. Its regular use improves perception and increases mental and emotional calmness. It aids in digestion, prevents graying of hair, skin diseases, asthma, arthritis and diabetes. In fact, because of its blood purifying qualities, wheatgrass is used in the treatment of leukemia and some other forms of cancer.

The normal dosage of wheatgrass juice is 25 to 50 gm twice a day on an empty stomach. It can be extracted from wheatgrass in a juicer. One disadvantage is that it cannot be stored and has to be consumed immediately. Wheatgrass can also be chewed and the pulp discarded. Though it is difficult to find wheatgrass or its juice in the market, some rare clinics do sell wheatgrass capsules.

You can easily grow your own wheatgrass at home. All you have to do is soak wheat in a jar of water for 12 hours, drain out the water and leave the moist seeds as they are for another 12 hours. Next, spread a one-inch layer of soil in a tray, spread the seeds, sprinkle water, cover it with another tray and leave for three days. Uncover the tray, sprinkle water, and leave it in direct sunlight for five days at the end of which you’ll have five to eight inches tall wheatgrass.


A compact food package, muesli is made from various combinations of oats, barley, corn or wheat with nuts, fresh berries, honey and milk along with some other edibles for taste. Since it contains both oats and wheat, it is a rich source of soluble as well as insoluble fibers where oats lowers blood cholesterol level, benefits diabetics, controls weight and prevents constipation and gastro-intestinal disorders, and wheat helps in digestion, reduces risks of colon cancer, prevents heart problems and varicose veins.

Leave a reply