MUG Booklet

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Malnutrition
Symptoms

Definition of Malnutrition Malnutrition is the condition that develops when the body does not get the right amount of the vitamins, minerals, and other nutrients it needs to maintain healthy tissues and organ function. People who are malnourished may be skinny or bloated. Their skin is pale, thick, dry, and bruises easily. Rashes and changes in pigmentation are common. Hair is thin, tightly curled, and pulls out easily. Joints ache and bones are soft and tender. The gums bleed easily. The tongue may be swollen or shriveled and cracked. Visual disturbances include night blindness and increased sensitivity to light and glare. Other symptoms of malnutrition include: anemia diarrhea disorientation night blindness irritability, anxiety, and attention deficits goiter (enlarged thyroid gland) loss of reflexes and lack of muscular coordination muscle twitches amenorrhea (cessation of menstrual periods)

scaling and cracking of the lips and mouth.

Simple strategies to Healthy Eating

1.Use the healthy diet pyramid There are so many types of food you can eat each day and you have to make the right choices to stay well nourished. There is no one food that can provide all the nutrients your body needs. You have to eat a wide variety of food, all in moderation and in the right balance. Made up of four 4 food groups stacked to form a pyramid, the Healthy Diet Pyramid serves as a guide to help you plan a healthy diet. Follow it and you will achieve a well-balanced diet that provides the nutrients you need, in the right amounts, each day.

Food Group Day Rice and Alternatives

Number of Servings / 5-7

Example of 1 Serving

2 slices bread (60g) bowl* rice (100g) 4 plain biscuits (40g) 1 thosai (60g) Fruit/Vegetables 2 1 small apple, orange, pear or mango (130g) 1 wedge pineapple, papaya or watermelon (130g) 10 grapes or longans (50g) 150g raw leafy vegetables 100g raw non-leafy vegetables Meat and Alternatives 2-3 1 palm-sized piece ean meat or skinless poultry (90g) 2 small blocks soft beancurd (170g) 3 eggs (150g)++ Ci omniaes de ma dellaut odi sitam 2 glasses milk quos quae peroritate re parionsedi (500 ml) voluptas ent, nonsequ atiori conserate rerspelenisi 2 slicesaperum fugiaero conofficia cuptur of cheese (40g) eost, consed * rice bowl ** 250ml mug *** 250ml cup +10 inch plate
isto qui voluptur? Uptatecum que porehen dipsus. Ad modipsunt. Liquas exeriberatem incto beaqui re la intissint omnist, officta tionseque volor abor anda voluptae.

bowl noodles or beehoon (100g)

++ While 3 eggs are equivalent in protein content to other items listed under the meat and alternatives group, egg yolks are high in cholesterol. Thus, eat no more than 4 egg yolks per week.

2. Eat enough grains Popular grain food such as bread, rice, noodles, pasta, biscuits, porridge, ketupat, idli, dhosai, and chapatti are great sources of complex carbohydrates. They are your body s preferred fuel to support physical and mental activities. Fill your plate with enough grains at each meal to stay energized through out the day. Don t forget the whole-grains Eaten with the bran and germ intact, whole-grain food such as oats, wholemeal bread, brown rice, wholegrain noodles and pasta, deliver more vitamins, minerals, fibre and protective plant chemicals (phytochemicals) than refined grains like white rice and white bread. So, get the wholesome benefits by eating at least 1 serving of whole-grain food each day. 3. Include fruit and vegetables Naturally low in fat and rich in vitamins, minerals and fibre, fruit and vegetables add colour, texture and flavour to your diet. With so many fruit and vegetables in the market, mix and match your choices to get maximum benefit. Remember not to overcook vegetables, and go for whole fruit rather than juices. Eat colourful fruit and vegetables Beyond the greens that Mom and Dad told you to eat up, nutritionists now want you to add more colours to your plate with fruit and vegetables. The natural pigments in fruit and vegetables bring a host of benefits to the human body, protecting us from many common diseases such as heart disease and cancer. 4. Get sufficient protein Protein-rich food such as meat, fish, poultry, eggs, milk, yogurt, cheese, lentils, legumes, nuts and seeds are placed at the third level of the pyramid. This means that while we need these nutrient-rich food, the number of servings recommended is smaller than that for grain food, fruit, and vegetables. To make a healthier choice, select items lower in fat and cholesterol. Focus on calcium Calcium strengthens bones and teeth. Adequate intake throughout life reduces the risk of osteoporosis. The best sources of calcium are dairy food milk, yogurt, and cheese. For those who cannot stomach milk and milk products, eat small fish with edible bones, tofu and green leafy vegetables. Our supermarkets are also teeming with innovative calcium-fortified food such as milk, soymilk, juices, bread, and biscuits. Add these to your grocery cart to top up your daily calcium intake. 5. Reduce fat, oil, salt, and sugar Seasonings are placed at the top of the Healthy Diet Pyramid to remind us to use them only in small amounts to make other wholesome food a little more enjoyable. Pay particular attention to selecting healthier unsaturated fats and oils and minimise intake of saturated and trans fats. When you buy food at the supermarket or at the restaurant, remember to select items that are lower in fat, salt and added sugars. 6. Avoid or minimise alcohol If you enjoy socializing over a drink with your friends, set your limit. Aim for no more that two drinks per day if you are a woman and three drinks if you are a man. A standard drink is can (220 ml) of beer, 1 glass (100 ml) of wine or 1 nip (30 ml) of spirits. Beer, wine, and hard liquors contain alcohol, a concentrated source of calories. Regular drinking binges make it harder to keep your weight down.

Il o rsiteesa d o fs ef rcyoi nogk ifnogo d set hw h isc thhaad dasd d nl intet lcee sosranyo ffaatts, lain d n u r ca u m od t ke

these: Stir-fr ying:Use a wok to cook vegetables, poultr y or seafood in vegetable stock, wine or a small amount of oil. Av o i d h i g h - s o d i u m ( s a l t ) s e a s o n i n g s l i k e t e r i y a k i a n d s o y sauce. Roasting: Use a rack in the pan so the meat or poultry d o e s n t s i t i n i t s o w n f a t d r i p p i n g s . I n s t e a d o f b a s t i n g w i t h pan drippings, use fat-free liquids like wine, tomato juice or lemon juice. When making gravy from the drippings, chill first then use a gravy strainer or skim ladle to remove the fat. Grilling and broiling: Use a rack so the fat drips away from the food. Bake foods in covered cookware with a little extra liquid. Po a c h i n g : C o o k c h i c k e n o r f i s h b y i m m e r s i n g i t i n simmering liquid. Sauting: Use a pan made with nonstick metal or a coated nonstick sur face, so you will need to use little or no oil when cook ing. Use a nonstick vegetable spray to brown or saut f o o d s ; o r, a s a n a l t e r n a t i v e , u s e a s m a l l a m o u n t o f b r o t h o r wine, or a tiny bit of vegetable oil rubbed onto the pan with a paper towel. Steaming: Steam vegetables in a basket over simmering w a t e r. T h e y l l r e t a i n m o r e f l a v o r s a n d w o n t n e e d a n y s a l t .

List of health supplements for malnourished elderly:

Common Deficiences in the Elderly: Calories Protein Fiber Fluids Calcium Magnesium Potassium Zinc Chromium Iron Copper Vitamin A Vitamin B1 Vitamin B2 Vitamin B6 Vitamin B12 Folic acid Vitamin C

Examples of herbs elderly can consume: There are many herbs that may be helpful to aging people, including ginseng root, Gingko biloba, and gotu kola leaf. Ginseng has long been used in the Orient to relieve fatigue and strengthen people. Known as the longevity herb, it is used regularly by elderly Chinese men and women to slow the aging process. Ginseng tea bags, powder, or concentrate can be used in hot water to make tea and a couple of cups drunk daily. One or two capsules of powdered ginseng root can be taken twice daily to give a feeling of greater strength. Raw pieces of the hard root can be sucked or chewed, but this is not as potent as the tea. Be aware that excessive use of ginseng root can elevate the blood pressure (as can licorice root) and possibly irritate the gastrointestinal mucosa. The trace mineral germanium has been found to be in high concentration in ginseng. Gingko biloba, another popular oriental herb from the leaves of an ancient tree, has been more recently used in this country to help with circulatory problems, senility, and hearing disorders. Gotu kola herb is more popular in India, where it also has an ancient tradition. It acts as a brain stimulant, strengthening the memory and other mental powers. Gotu kola can be taken as a tea or in capsules, by itself or with other herbs. It is a cerebral stimulant that improves memory and mental clarity, with very few side effects. It is now used very commonly in people with senility and poor memory.

Exercises Routine recommended for malnourished elderly:

Wall Pushups- Place hands flat against the wall. Slowly lower body to the wall. Push body away from wall to return to starting position

Shoulder Shrugs- Hold a weight in each hand with your arms at your side. Shrug your shoulders up toward your ears and then lower them back down

Chair Squats Begin by sitting in the chair. Lean slightly forward and stand up from the chair. Try not to favor one side or use your hands to help you.

List of healthy food products and groceries for the NTUC coupon Food Fairprice Thai Fragrant White Rice-5kg Price $6.18

Fairprice Olive Oil(Extra Light)-1 $9.98 Liter Chilli Brand Rice Vermicelli400g Babas Meat Curry Powder-250g Fairprice 100% Pure Honey500g Pasar Dun Ji Tang-105g Ayam Baked Beans(Light)$1.40 $1.65 $4.09 $4.50 $1.25

Fairprice Superior Soy $2.33 Sauce(Light)-660ml Bake King Self Raisin Flour-1kg $3.20 Fairprice Fine Sugar-1kg $1.47

Fairprice Pure Sesame Oil(Black)-360ml

$3.37

For Elderly

Only