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Who is Abeer Al Kusayer?

Abeer Al Kusayer, CND, is a registered dietitian nutritionist (RDN) with a degree in Clinical Nutrition and Dietitian from the College of Medical and Health Sciences, Sharjah University. Abeer is the author of “44 Easiest Healthy Recipes” published in 2012, and is recognized in local and international book fairs. She won numerous awards including first place in the Nutrition Related Contributions in Food Security 2014 Conference in Dubai.

Abeer is also certified in food intolerance testingusing the latest technology to help patients achieve optimal health and nutrition. Abeer is a member of the ANA (American Nutrition Association), ESPEN (European Society for Clinical Nutrition and Metabolism) and SSFN (Saudi Society for Food and Nutrition).

Calcium without Dairy

You can meet your nutritional needs from calcium without relying on dairy products, which include the main calcium contenders. This fact could be beneficial for those who are lactose intolerant, as they have other sources to get calcium from. Calcium is essential for strong bones and teeth, and to regulate blood pressure. Moreover, it protects from insulin resistance.

Note: Calcium (not from dairy products) should be taken with vitamin D to be absorbed.

Here are some foods that are rich in calcium:

Fruits:

Dried Figs, Orange Juice (fortified with calcium)

Seeds:

Sesame Seeds, Almonds

Beans:

White Beans, Black-eyed Peas

Vegetables:

Bok Choy, Kale, Seaweed, Turnip Greens

Other Food Groups:

Canned Salmon, Sardines

*Omega 3 Foods: More than Just Fish

Omega 3 is an essential nutrient that has incredible properties for human health. It improves brain development and promotes eye health during pregnancy and early life. Moreover, it plays a role in decreasing depression and can protect from heart diseases in addition to many other benefits.

Many people think that omega 3 only occurs in fish, but the fact is that there are many foods rich in omega 3, with contents higher than that in fish such as:
• Flaxseeds (2338 mg per serving)
• Chia seeds (4915 mg per serving)
• Walnuts (2542 mg per serving)
• Soybeans (1241 mg per serving)

Note: There are different types of omega-3, omega-3 with EPA and DHA fats which are only found in animal sources, and other types as listed above (omega-3 with ALA fats).

*Vegetables that Pack More Protein than Meat

Many people have a misconception about protein sources; they think that it is only found in meat sources. Many vegetables contain the daily protein requirements. First, keep in mind that protein is essential for your body immune system, and it transports messages from one cell to another. In addition, it supports growth and has the ability to maintain and repair tissues.

List of foods from vegetable groups that are rich in
protein compared to meat groups:

Black Beans:

15 g of protein in 1 cup (serving)
= 80 g of Chicken Meat

Organic Tempeh:

20 g of protein per 100 g of Tempeh
= 30 g of protein in 100 mg of a Chicken Breast

Hummus:

8 g of protein per 100g serving
= 1 cup of skimmed milk or 3 spoonful of minced Beef

Soybean:

18 g of protein per one cup (serving)
= 75 g of Salmon

*Diabetic Friendly Smoothies

Diabetic people should look for better carbohydrates like some fruits and vegetables that manage blood sugar and have plenty of nutrients but light in calories. For example, strawberry, carrots, apple, orange and grapes have low glycemic index and they taste sugary and enjoyable. In addition, for more taste you can blend any fruit you like together and make a smoothie, but make sure to count fruits you consume daily as to not overdo the carbohydrates serving.

Superfood smoothies for diabetic patients:

• Berry blast smoothie
• Chia seed, coconut and spinach smoothie
• Peach smoothie
• Lower-carb strawberry smoothie

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