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Healthy weight loss diet

We work hard to lead a good life. Sometimes we forget a good life is not the end but a means to the end. Good life is directly linked to be healthy, both physically and mentally. Unfortunately day to day stress, not eating right, sedentary lifestyle is making you physically unhealthy which is most commonly seen as weight gain. This weight gain is shaving years off your life by making you more prone to lifestyle diseases like heart health, diabetes, etc. You can easily manage and even reverse this lifestyle condition by controlling your weight with the help of a healthy weight loss diet.

Eating healthy is as simple or as complicated we make it. For starters let’s debunk the common myth attached to being healthy. Its not the chapattis or rice that is making you fat. Its the lack of routine and readiness to eat out more often than you should be that is adding to your waist line. Therefore a healthy weight loss diet should contain everything but in moderation.
So before you jump of a weight loss diet band wagon here are a few things you need to know about healthy weight loss diet.

1) Stop counting calories:

Focusing on calories is extremely complicated and impractical. Some people can successfully control their diet by counting calories but for most of us its impossible to put a number on everything that goes in your mouth and then keep up with the math! Instead focus on the quality of food and not the quantity. Its a lot simpler.

2) Exotic foods are not important:

Most diets fail in the long term is because the foods suggested are not a part of your actual day to day life. For most of the ingredients you have to go out of your way and source them. You dont need fancy foods to boost your metabolism. Starting your day with something as basic as, drinking plain glass of water, can help boost metabolism.

3) You Don’t need to eat every two hours:

Most people on a weight loss diet are recommended to eat every two hours. But this is kind of impractical for working professionals or people with active social life. A healthy weight loss diet can consist of 3 meals with two optional snacks. Eating every two hours makes you constantly think of food. This makes it especially difficult for foodies who cant seem to get a break from thinking about food. Your day needs to have more elements other than just thinking and planning your next meal.

4) Avoid Fruits for Weight loss:

People avoid fruit when on a diet because of its sugar content. Fruits contain sugar, but this sugar is very different from added sugar. Sugar found in fruits does not spike your blood sugar levels like added sugar does. Besides Fruits area storehouse of nutrition & contain essential nutrients like antioxidants that are critical for good health. NO other food source contains antioxidants and othet variety of nutrients found in fruit.

5) Protein is not the only nutrient that helps in weight loss:

People think protein helps you lose weight. But they dont know how. Protein simply keeps you full for longer helping curb hunger. But remember if you eat more protein than your body can digest it stores all that extra protein as fat in your body. Besides protein sources also have calories. Just eating a diet high on protein will not magically shave the extra weight from your body.

Completely depriving yourself of food you like will only lead to suppression, which you can only last for a short period of time. What happens when you completely stop doing what you love doing? You become obsessive about it and when the flood gates open the damage is very difficult to reverse. More over this behaviour adds a lot of mental stress to an individual. So remember moderation is the secret sauce to a healthy weight loss diet.

 

— this article is written by a dietitian @ FitHo
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Is a Vegetarian Diet Better?

A Vegetarian diet basically comprises abstaining from the consumption of red meat, poultry, seafood and meat/flesh of any other animal. There are a lot of proponents of vegetarianism coming up across the world. In fact, many celebrities and public figures have turned vegetarian and support as voluntary ambassadors of the cause. Let’s figure out whether a vegetarian diet is healthier than a non-vegetarian diet. We gain a better understanding by analyzing certain research studies by health scientists. According to one such study and analysis; Vegetarians seem to have lower blood pressure.

The question that arises is whether adopting a vegetarian diet would be a useful strategy for lowering blood pressure. People who are on a vegetarian diet have lower BMI in comparison to people who are omnivorous, because vegetarian diets have higher fiber and lower fat content.Another reason can be that vegetarian diets are lower than omnivorous diets in saturated fatty acids and higher in polyunsaturated fatty acids, which are linked with lower blood pressure. Also, vegetarians usually have lower blood viscosity. This could affect their blood pressure positively.

According to another research from Loma Linda University published in the journal Diabetes Care, vegetarians experience a 36 percent lower prevalence of metabolic syndromes than non-vegetarians. Researchers have done their studies on certain subjects by segregating them into non veg eaters and vegetarian eaters and found that a percentage of the participants, who were in basically vegetarians, had a lower risk of metabolic syndromes than non-vegetarians. “This work again shows that diet improves many of the main cardiovascular risk factors that are part of metabolic syndrome,” says Gary Fraser, MD, PhD, principal investigator of Adventist Health Study 2. “Trending toward a plant-based diet is a sensible choice.”

However, recent research has also focused on the presence of a variety of specific nutrients in plant foods that have health-promoting qualities.

Fiber: Plant foods such as whole grains, beans, legumes, fruits, vegetables, and nuts provide dietary fiber. High intake of dietary fiber may reduce your risk of developing heart disease, diabetes, premenstrual syndrome, and colon cancer.

Antioxidants: Fruits and vegetables contain high amounts of vitamin C, vitamin E, and carotenoids, all of which act as antioxidants, protecting your cells from the damaging effects of free radicals
Phytonutrients: Plant foods contain a variety of unique nutrients such as phytoestrogens, indoles, isothiocyanates, and flavonoids. Emerging research indicates that these nutrients may help in preventing cancer, heart disease, and other degenerative diseases.

Who Benefits
A vegetarian diet may be especially beneficial for overweight individuals, as well as for women with premenstrual syndrome and individuals with diabetes, high blood pressure and/or cardiovascular disease.

— this article is written by a dietitian @ FitHo

Why tofu is good for you

Tofu is also known as bean curd, which is a food made by coagulating soy milk and then pressing the resulting curd into soft white blocks. It has a subtle flavor and can be used in savory and sweet dishes. Tofu has many health benefits and could be a great addition to your diet. We’ll tell you why tofu is so good for you.

1. High in protein

Tofu is one of the richest sources of protein. Every 100 grams of tofu yields approximately 17.19 g of protein. Eating protein will keep you full for longer and will prevent overeating. Tofu can be a good replacement for meat, for vegetarians, since it is a powerful source of protein.

2. Lowers the risk of cancer

According to a new study published in the journal Food Research International soybean peptides may slow cancerous growths. Researchers from the University of Arkansas in Fayetteville have given one possible reason for these cancer-fighting benefits. The reason is that soybean peptides might block one or more of the pathways in cancerous cells where the exchange of gases and nutrients takes place for growth and development.

3. Rich in Phyto-nutrients

Fermented tofu is rich in antioxidants. Antioxidants protect your body from free radical damage. Fermented tofu has these phytonutrients in a more concentrated form and with increased bioavailability. But on the other hand, tofu also contains phytates which are an anti nutritional factor and hinder in absorption of different minerals. Therefore, to minimize the anti nutritional factor, try to consume minimally processed tofu because minimally processed tofu contains 1.4-3.0% phytates only.

4. Cardiovascular benefits

Tofu has more bioactive peptides than non-fermented soy foods, which are associated with antioxidant, anti-inflammatory, and blood pressure-lowering properties. The antioxidant and anti-inflammatory properties of soy peptides found in tofu can help protect the blood vessels from oxidative and inflammatory damage.

Include tofu in your diet to pack your diet with protein and get many more health benefits. But don’t just focus on soy protein. Make sure you include all kinds of protein in your diet such as milk protein, whey protein, egg protein, etc. Soy is an essential part of a balanced diet and can help you lose weight and prevent various health problems.

— this article is written by a dietitian @ FitHo

Do You Peel the Apple Skin?

“An apple a day keeps the doctor away” is a saying that we have heard multiple times to ingrain into our minds the benefits of an apple. But do you peel the skin of the apple when you eat it? If you do, then you might be depriving yourself of the apple’s most essential nutrients. Here are some very powerful reasons to never remove the skin again.

1 High in fiber

Apple is a rich source of dietary fiber. A medium apple contains approximately 4.4 gram of fiber and out of which 47% of the fiber is present in the skin. Which means without the skin you are only getting 2.1 grams of fiber OR almost half of the actual content.

2 Source of vitamin and minerals

Apple is a good source of Vitamin C and Vitamin A, but most of this content lies in the skin. A medium apple with skin packs 8.4 mg of vitamin C and 98 international units (IU) of vitamin A. Without the skin, this amount reduces to 6.4 milligrams of vitamin C and 61 IU of vitamin A.

3 Eases breathing problems

The skin of an apple contains quercetin, which is a kind of flavonoid and helps in proper functioning of the lungs, which in turn eases different breathing problems. It also helps in reducing the release of histamine and other allergic or inflammatory chemicals in the body.

4 Control your weight

A major chunk of the fiber is present in the skin, so if you eat an apple with the skin, it will keep you fuller for longer and helps you in maintaining your weight. The peel also contains ursolic acid, which is an important compound that fights obesity by increasing muscle mass and good fat in the body. This pushes up calorie burn, thereby lowering obesity risk. It did so at least in mice, according to a 2012 study.

5 Keeps cancer at bay

According to a study at the Cornell University in 2007, the apple skin contains compounds called triterpenoids that either inhibit or kill cancer cells in laboratory cultures. One of the study authors said that these compounds targeted human liver, colon and breast cancer cells.

But remember to clean the apple properly before eating. Rub it properly with a soft scrub under running water to remove the coating of wax which may be present on it to act as a preservative. Also, you can use warm water to clean your fruits but be careful about the temperature of the water. Always consume the apple with the skin to derive maximum benefits.

— this article is written by a dietitian @ FitHo

The benefits of kiwi

People like to eat kiwi because it looks attractive once it has been cut, and because of it’s interesting tangy taste. It is also nutrient dense, which means it is high in essential nutrient. It is extremely beneficial for the body and is low on calories.

 Some of the benefits of Kiwi are:-

1.    Helps in digesting enzymes

 Raw kiwi help in digesting enzymes found in fruits. Enzymes such as papian in papaya and bromelain in pineapple (both enzymes increase the risk of abortion during pregnancy).

 2.    Optimizes Blood Pressure

The level of potassium in Kiwi plays a role in maintaining electrolyte balance by counteracting with sodium.

 3.    Antioxidant Rich

 Due to the high level of antioxidants, kiwi prevents the cell’s DNA from oxidative changes, stops premature ageing and makes skin beautiful.

 4.    Boosts immunity

 Kiwi’s high Vitamin C content along with other antioxidant compounds has been proven to boost the immune system by fighting with the nucleic acid of the virus and also fights bacteria until they are dead.

 5.    Low glycemic index

 Kiwi has a lower glycemic index because of it’s high fibre content. The fibre content even prevents sudden increase in blood sugar levels, which is why kiwi is also good for diabetics.

 6.       Helps in weight loss

 Due to it’s higher fibre content, Kiwi has a higher satiety value which prevents overeating.

 7.    Improves digestion

 Kiwi improves digestion by preventing constipation and other intestinal problems. This is due to it’s high fibre content.

 8.    Helps clean out toxins

 The fibre found in Kiwi binds and moves toxins from the intestinal tract

9.    Prevent heart disease

Eating 2-3 kiwis a day has been shown to reduce the potential of blood clotting by 18% and reduce triglycerides by 15%.

10. Protects from eye problems

Macular degeneration is the leading cause of vision loss in older adults. Eating 3 or more servings of kiwi every day decreases macular degeneration by 36%. This is thought to be associated with the kiwi’s high levels of lutein and zeaxanthin — both of which are natural chemicals found in the human eye.

Make Kiwi an essential part of your regular diet and benefit from it.

— this article is written by a dietitian @ FitHo

Eating healthy during Holi

Holi is the festival of colours and surely a difficult time for all weight watchers. It is so easy to go overboard on calories with so many sweets, beverages & snacks to choose from. But we have the perfect tricks that can help you stay on track while you have a blast this holi,
So here are some easy tips that can help you to eat healthy this Holi while keeping the extra calories in check.

1. Gujia

We love Gujia. But did you know that each Gujia contains approximately 200 calories. The additional problem is that you can’t just stop at one. You can try the dry or baked Gujia, which is much healthier than its sugar coated counterpart.
You can also make Gujias healthier by swapping the khoya stuffing with besan or semolina. With the right stuffing you can throw some nuts like almonds or walnuts that will fill you up and prevent you from over eating.

2. Channa Chaat

Channa chat is one of the healthier options available amongst all the chaat options available. Its delicious and the best part is that the channas are boiled & not soaked in oil! You can add pomegranate to your chaana chaat to make it even healthier. Another healthy option is sprouted daal chaat.

3. Sweets

Sweets play an important role in Holi . But some of the sweets can be really bad for your health because of their high calories, high sugar and fat content. This list includes all types of laddus, barfi, gulab jamun, jalebi, malpuya, etc. Instead of these sweets opt for a jaggery rasgulla or sandesh. They are made from paneer and are not deep fried; therefore relatively lower in calories.

4. Thandai

Thandai is a refreshing milk beverage specifically during the Holi festival. Instead of adding pre-packaged mixtures to milk you can make your own healthy thandai. All you need is low fat milk, nuts, dry poppy seeds, fennel seeds (saunf), fresh rose petals and limit the amount if sugar to put in. This home-made mixture has lesser calories, good amount of antioxidants that have many health benefits.

You can enjoy every festival without putting on excess weight. The secret is moderation. Stick to foods that are not soaked in oil or sugar, remember to drink lots of water and get at least ten minutes of exercise everyday.

— this article is written by a dietitian @ FitHo

Is Thandai Healthy?

Thandai is a refreshing milk beverage specifically served during Holi festivities. Even consumed during the summers in across India, thandai makes you feel cooler and serves as an instant energizer in the scorching summer heat. The ingredients present in the thandai even have a few health benefits.

So here are the benefits as you plan to down glasses of thandai during Holi:-

1. Fennel Seeds

Known for antioxidants, anti-flatulance and cooling properties.

2. Peppercorn

It is considered the king of spices. It has medicinal properties that prevent the formation of intestinal gas, stimulate the production of hydrochloric acid in stomach which helps in digestion. Peppercorn also promotes sweating and urination for removing waste from our body.

3. Watermelon seeds

Watermelon seeds are a good source of energy, protein and iron. Watermelon seeds also contain lycopene which is good for male infertility.

4. Rose petals

Rose petals are rich in vitamin C,D,K and E and other organic acids like malic acid,citric acid and pectin which help in building a strong immune system, strengthening the digestive system and detoxifying the urinary tract and kidneys.

5. Almonds

Almonds are loaded with healthy fats. They are also rich in Vitamin E. They are good for the brain and heart as they have cholesterol regulating effects.

6. Milk

Milk is known as the best source of calcium and protein for vegetarians. It is also a rich source of micro nutrients like zinc, phosphorus and iron. Cold milk is known to be an antacid and has cooling effects on the body.

7. Poppy seeds

Poppy seeds contain minerals like iodine, manganese, zinc, magnesium and copper. They also contain thiamine and riboflavin as well as B vitamins. The presence of linoleic acid in poppy seeds protects the body from heart attacks and other heart disorders.

8. Pumpkin Seeds

High in Omega 3 fatty acids and the heart-healing mineral-magnesium, this is also Nature’s natural relaxant.

9. Saffron

Saffron has many therapeutic applications in many traditional medicines as antiseptic, antidepressant, anti-oxidant, digestive, anti-convulsant.

10. Bhang

Bhang give relieves from stress and anxiety. It is used as intoxicant and is also used for the treatment of common ailments like vomiting,nausea,fever,sunstroke etc.

Thandai gives instant relief to the exhausted body and mind and provides a shot of energy. It also helps to cope with problems related to acidity and constipation. It even enhances appetite.

But along with the benefits, there are few harmful effects of thandai, considering the way it is prepared for mass consumption during holi and other occasions. You should keep these factors in mind and moderate it’s consumption. So here are the harmful effects-

1. Sugar

The sugar content of thundai is very high, so not only will it spike your blood sugar levels, it can also become an obstacle in weight reduction.

2. Full fat milk

Milk used in thandai is full fat milk, which may increase the cholesterol and saturated fat levels in your blood and increase the risk of heart disease, other than hindering your weight loss.

3. Bhang

If bhang is consumed in excess, it increases your heart rate which causes psychosis and high blood pressure, apart from slowing of the metabolic rate. It is difficult to moderate bhang consumption as the onset of it’s intoxicating effects takes some time, by which time you might have consumed more than your body can handle. So, be cautious while having bhang in thandai.
There is isn’t any need to completely avoid thandai, since not having it would leave your holi incomplete. But have it in moderation and not much harm will be done. If you follow a good exercise and diet routine regularly, one or two glasses of thandai will not make much of a difference.

— this article is written by a dietitian @ FitHo

Worst Foods for Weight Loss

There are lots of foods that silently add hundreds of calories to your diet. These foods are easily accessible and tasty. These are also often high in saturated fats or sugar or both. Thus, not only do they add to your body fat, they even increase the risk of heart disease, diabetes and other lifestyle diseases.

For many people, the battle to lose weight or keep the fat off can be a long and difficult road and eating these high calorie foods can only make it harder.

Find below a list of foods which are amongst the worst for achieving fat loss:-

1. Fried Potatoes

Studies shows that people who consume potatoes daily, in any form, put on about a pound on average over 4 years. This is because of potato’s high GI (Glycemic Index), which causes a spike in blood sugar levels. Potatoes eaten in moderation are not bad since they even contain some essential nutrients. But when potatoes are fried, they absorb a lot of oil. So a high amount of saturated fat is added, which may increase the risk of heart disease and the body’s fat levels.

Better alternative

For a low GI option, swap potatoes with sweet potatoes. Or have normal potatoes with the skin to increase fibre content. You can make your own French fries by oven roasting them with a light spray of olive oil.

2. Processed Meats

Processed meats are high in fat, most of which is saturated and also high in calories, which contributes to weight gain.

Better alternative

Choose lean meats and opt for a lower saturated fat protein source such as fish.

3. Soda and energy drinks

Sugar sweetened soda and energy drinks are high in sugar and calorie content and there are little to no nutrients in these drinks.

Better alternative

Sugar free sodas or water flavoured with a lemon/lime juice.

4. Refined Grains

Food that is made from refined grains such as white breads can spike blood sugar levels which can increase hunger and make us overeat.

Better alternative

Whole grain based foods.

5. Mayonnaise

Apart from pure fats and oils, mayonnaise may just be the foods with the largest percentage of fat. A100g serving of mayonnaise contains about 80g of fat.

Better alternative

Use low fat yoghurt with lemon as a substitute of tangy salad dressing.

6. Ice cream and cream

Ice cream contains not only fattening cream, but also eggs yolks and sugar, which means it is incredibly high in calories.

Better alternative

Use low fat yoghurt or condensed milk to replace cream in cooking and choose low fat and sugar ice creams or sorbet, which is water based.

7. Chocolate, cake and candy

These foods are high in sugar and calories with low nutrient value.

Better alternative

If you do eat chocolate keep portion sizes small and opt for higher cocoa content as cocoa provides healthy antioxidants. Choose other treats such as fresh fruits, low fat yoghurt or a low sugar flavoured dairy dessert.

8. Fast Foods

Fast foods are detrimental for any diet, weight loss or not. They are high in saturated fat content, contain simple carbohydrates and are likely to be high in sugar content.

Better alternative

Make tasty and healthier alternatives at home using healthy ingredients such as whole grain, lean meat, low fat ingredients and good fats. If you do eat at a fast food joint, then minimize the portion size.

9. Butter, lard and other animals fats

With pure saturated fat and very high calories, it is best to stay away from these.

Better alternative

Replace animal fat with unsaturated fat like olive oil or canola oil. Choose non fat cooking methods or use spray oil for cooking to get the smallest possible amount.

— this article is written by a dietitian @ FitHo

Is This the Best Breakfast for Losing Weight?

Breakfast is the most important meal of the day. It is the first meal after the night’s long fast, and before the start of a new day. The type of food consumed for breakfast varies from place to place. It generally includes Complex Carbohydrate from Cereals or Grains, Proteins from eggs or beans, and vitamins, nutrients and more complex carbohydrates from Fruits. Breakfast should be balanced and include most of the essential nutrients, predominantly Complex Carbohydrates, Protien, Fibre, and Calcium.

There are various breakfast options. For example:
• Fruit Yoghurt
• Cereals(Wheat Flakes, Cracked Wheat, Oats)
• Eggs & Toast
• Chilla
• Poha
• Idli, Dosa
• Baked Beans & Toast
But if you are targeting to lose weight or stay fit, you need to choose the right breakfast.
Oatmeal has been found to be amongst the best breakfast options. We give you the reason why.

Why oat-meal over other breakfast cereals?

In a particular research, participants were asked to eat one of the cereals between oats and another breakfast cereal. The participants who consumed oatmeal felt fuller for longer durations and had lower food cravings through the rest of the day. This lower craving or hunger was due to the high fibre content in oatmeal.But along with high fibre content, oatmeal offers many other health benefits:

Fibre:

Oatmeal in the morning for breakfast can keep your body lean, because it is packed with fiber that keeps your hunger away for longer, metabolism regulated, cholesterol lowered, and blood sugar levels stable. Have your oats with some milk and nuts to increase the protein content, and that creates the perfect food to build muscles.

Vitamins and Minerals:

Oatmeal contains several important nutrients that help keep our immune systems strong to fight off illnesses and infections. Nutrients such as zinc, selenium, calcium, B vitamins, vitamin E, iron, copper, magnesium, and manganese are found in oats. Without these nutrients our immune system would not function properly and we would be sick all the time.

Mood Boosters:

If you suffer from depression, mood swings, anxiety, panic attacks, and anger management issues, you should eat oatmeal regularly. Oatmeal contains loads of complex B vitamins that are essential for keeping us calm and stress free.

Antioxidants:

Oatmeal is a good way to start your day is because it helps prevent and fight off cancers such as colon cancer. Oatmeal contains antioxidants which help remove toxins from the digestive system and prevent formation of cancer cells, especially colon cancer cells.

Oatmeal is packed with nutrients to keep you going for the entire day. It is a complete food and works very well for weight loss diets. Not only does it fight fat, it fights diseases and bad cells in the body. Include oatmeal in your regular diet to improve your overall health.

— this article is written by a dietitian @ FitHo

The Nutrients your Body Needs Every Day

A healthy and balanced diet is the key to a healthy body. But a balanced diet should include a variety of nutrients. Below is a list of nutrients and their sources, and their recommended daily values.

-Calcium: It is a vital nutrient for the body as it helps in providing strength to your bones. Strong bones are less prone to fracture and diseases like osteoporosis. Calcium also plays a role in nerve transmission, maintenance of healthy blood vessels and muscle contraction. The recommended amount of calcium is 1g/day. To meet the daily recommended value add dairy products like milk, curd, paneer and green leafy vegetables like spinach, broccoli, etc to your diet.

-Fiber: Dietary fiber helps in proper bowel movement and provides bulk to your stool which decreases the chances of constipation. It also helps in regulating blood sugar levels in the body as the presence of fiber in food slows down the absorption of the sugar. Soluble dietary fiber helps in controlling the levels of cholesterol by reducing the levels of “bad” fat from the body. The recommended amount of dietary fiber is 40g/day. Include fruits, vegetable, whole grains and legumes in your daily diet.

-Magnesium: Many studies have shown that magnesium with calcium helps in improving the bone mineral density in the body. Magnesium deficiency can affect calcium metabolism and a fluctuation in the levels of hormones that regulate calcium can result in osteoporosis. It is associated with lowering the risk of coronary heart disease and helps in regulating high blood pressure. It also plays a major role in controlling diabetes, migraines, insomnia, and depression. Recommended amount of magnesium is 410mg/day. Include nuts, whole grains, wheat germ, fish, and green leafy vegetables in your diet to increase magnesium intake.

-Vitamin E: Vitamin E is a type of antioxidant which protects your body cells from free radical damage. Free radicals lead to break down of healthy cells and may contribute to heart disease and cancer. It also helps strengthening immunity. The recommended amount of vitamin E is 15mg/day. To get your daily dose of this vitamin include nuts, vegetable oil, eggs and green leafy vegetables in your daily diet.

-Vitamin C: Vitamin C is also a type of antioxidant that protects your body against free radical damage. Apart from this, vitamin C supports collagen production in joints. Collagen is a shock absorbing gel like substance which fills up the space between two bones in a joint. The recommended dose of vitamin C is 75-90mg/day. Rich sources of vitamin C include citrus fruits, nuts, vegetables, etc.

-Vitamin A: Vitamin A plays a major role in maintaining vision, cell growth and promotes healthy tissue and skin. It also participates in physiological activities related to the immune system, inflammatory system, maintenance of epithelial and mucosal tissues, creation of red blood cells, and bone development. The recommended dose of vitamin A is 600-900 µg/day. Rich sources of vitamin A are sweet potato, carrot, spinach, Green leafy vegetables, etc.

-Vitamin D: Vitamin D increases the absorption of calcium in the body and helps in building strong bones. It helps in regulating insulin activity and blood sugar balance in the body and prevents muscle weakness. The recommended amount of vitamin D is 600 IU/day. The food sources of vitamin D include milk, egg, and fatty fishes like salmon, tuna and some variety of mushrooms. To get your daily dose of vitamin D morning sunlight is the best source. There are hormones beneath the skin which produce Vitamin D with help from sunlight.

-Potassium: It is one of the electrolytes and even helps in managing electrolyte levels in the body. A diet high in potassium levels is associated with improved blood pressure control. It also contributes to improved kidney function, reduction in blood clotting, and more efficient opening of blood vessels. The recommended value of potassium is 4.7g/day. Five foods rich in potassium include Swiss chard, lima beans, potatoes, yams, and soybeans.

-Protein: Protein is the building block of tissues. It is required to repair the daily wear and tear of the cells in the body. Protein is an important part of the diet as it helps in building muscles. Recommended value of protein is 46-56g/day. To have recommended amount of protein in your daily diet include milk, curd, paneer, eggs, lean cuts of chicken, soy and beans in your diet.

-Iron: Iron is a part of red blood cells and helps in transportation of oxygen in the body. In case of iron deficiency, or anemia, the body’s efficiency to transport oxygen decreases. As a result you may feel lethargic and fatigued. The recommended amount of iron is 18g/day. Foods rich in iron include, green leafy vegetables, nuts, beans and pulses, whole grain, etc.

To have a healthy and balanced diet chooses your foods wisely to maximize the benefits of different nutrients.

— this article is written by a dietitian @ FitHo