Tag Archives: healthy snacks india

Guavas Build Immunity

Along with apples, another delicious and nutritious winter fruit is the guava. Its high in fiber, but its Vitamin C content is what is out of the ordinary. Orange is the fruit synonymous with Vitamin C- but a guava contains 5 times the amount of vitamin C as an orange.

Its also high in potassium, which helps to reduce blood pressure. Guava is among the few fruits that provide calcium, iron and carbohydrates (good carbs, since they are not quick dissolving).

So dig in to those guavas!

— this article is written by a dietitian @ FitHo
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Apples Reduce Risk of Cancer, Heart Disease

As the Indian summer is going away, apples are in season (as is running- you do know about the Delhi Half Marathon right?). Apples are delicious fruits and they provide a whole lot of nutrition. We’ve all heard that apples are good for you. Lets find out how.

Shundiin @ flickr

First, they’re loaded with fiber- both soluble and insoluble. Soluble fiber helps to reduce your bad cholesterol, and the insoluble fiber keeps you regular. The fiber keeps you feeling full for longer, so apples are a great snack for people trying to lose weight.

Besides that, they provide a rich dose of vitamin C, which boosts the body’s immune system. Apples are also loaded with flavanoids and antioxidants that reduce free radical damage in your body (free radical damage can cause premature aging of skin, cancer, etc). Multiple studies have linked regular apple consumption to lowering heart risk disease and cancer.

Maybe there is truth to the old adage- an apple a day, keeps the doctor away.

— this article is written by a dietitian @ FitHo

Health Benefits of Almonds

Almonds or rather nuts in general get a bad name because they have high fat content, but there are plenty health benefits of almonds. We’ll tell you about these benefits.

There are two kinds of fat- saturated (Bad) and unsaturated (Good) fat. And almonds are high in unsaturated fats, the same type of healthy fats found in olive oil. Almonds are packed with mono-unsaturated fats. A recent study at the University of Toronto led to the discovery that eating about an ounce of almonds per day can decrease LDL cholesterol by as much as 20 percent over time. Incredibly, this decrease is comparable to results from medication.

Besides this, almonds pack a punch of protein. Protein takes longer to digest, so it keeps you satisfied for longer. Thus reducing those hunger pangs, while feeding those muscles of yours.

Almonds also contain calcium, Vitamin E, Magnesium, Potassium, Magnesium, and last but not the least, antioxidants.

In a recent study published in the International Journal of ORMD, adults who were put on a low calorie diet enriched with almonds lost more weight, lost more fat, reduced more waistline inches than those who did not have almond enriched diets. (Both diets had equal calorie values)

You can eat almonds raw, roasted, or chop them up toss them into dessert or yogurt. Try to eat them with the skin, since that contains nutrition too. Benefits of almonds are plenty, but they’re loaded with fat and thus calories, so control your portions. Have a handful for that 4 p.m. craving, with a fruit. They’ll keep you going for longer without feeling hungry, reducing your snacking on unhealthy food, thus reducing your risk of gaining weight from it.

Almonds have low GI (Glycemic Index) value, so when you include them in your diet, your overall blood sugar rises up less than without almonds.

We could go on about almonds, but the point is made. Go nuts!

Note, that the healthiest almonds are the regular crispy almonds. The roasted, salted or sugar coated almonds only reduce the health benefits of almonds.

— this article is written by a dietitian @ FitHo

Health Benefits of Yogurt

Milk and Yogurt (curd) are an essential part of the recommended “healthy Indian diet”. We’ve all heard about calcium in milk and yogurt and how it makes our bones stronger, but there are so many other health benefits of Yogurt, apart from being a rich source of calcium. Can yogurt help you lose belly fat?

Yes, latest research shows that yogurt can even help you lose weight. The calcium in yogurt helps you to make your bones stronger. A study at University of Tennessee found that participants who consumed 3 daily servings of fat free yogurt on a 12 week basis gained less fat around their mid-section than those who did not consume as much calcium from dairy products. The mineral appears to help curb production of the stress hormone cortisol, which has been linked to the accumulation of abdominal fat.

Yogurt provides essential carbohydrates and a punch of protein. The carbohydrates are good since they provide you the energy you need to get through the day. And the protein is good for building those muscles and for their regular functioning. Yogurt with fruits makes for a great post workout meal.

It’s a good source of your daily vitamin needs like vitamins B6 and B12. The Health benefits of Yogurt don’t stop here, it is also a good source of Potassium. Studies have shown that potassium consumption helps with reducing hypertension and increase muscle retention. The bacterial cultures in yogurt help to keep your gut and digestive system healthy.

There are plenty of ways to consume yogurt – If you don’t like plain yogurt, then you can always throw in some fruits and nuts or try low calorie yogurt smoothies.

— this article is written by a dietitian @ FitHo