Tag Archives: pasta

Healthy Foods that are actually Junk Food

With a busy lifestyle, everyone wants quick, tasty, reasonably priced and easily available foods. Though you may think that they might be healthy options but they are completely opposite. Here are some foods mentioned which many of us might consider healthy but actually are unhealthy foods.

1.Instant noodles
Maggi/ noodles hardly take any time to cook and taste good but all you are adding to your body is refined flour. The wax present in them forms a layer in our intestine which takes at least three days to flush out from our system.
You can swap this with a vegetable upma or poha. It will provide you with good carbs and the veggies will add fiber making it a complete meal.

2.Cornflakes with milk
Many of us think this is a safe breakfast option as it contains milk but the truth is that the flakes you eat only add more sugar to your diet and not much nutrition. It will only add more weight to your body.
Instead of this, you can switch to daliya or muesli with skimmed milk and a handful of nuts sprinkled on the top. This will give you fiber with essential fatty acids and other essential nutrients.

3.Fruit Juice/ Packaged Juice
You may think that gulping down a glass of a preserved fruit juice is a great way to start your day, but they are mostly packed with sugar.
Switch to a better idea have orange itself rather than juice. Whole fruit offers you all the vitamins and minerals, along with tummy-filling fiber that can help tame hunger pangs until lunch. Or you can also replace orange juice with 1 glass of low-fat milk or skimmed milk.

4.Pasta/White Pasta
Pasta/white bread is an empty calorie food as it is made from refined and processed flour. This means that it is deficient in nutrients.
Instead of white pasta/white bread you can opt for whole wheat pasta, whole wheat rolls (stuffed with veggies or paneer), and multi-grain bread.

5.Diet Soda
Diet sodas are actually empty calorie as they contain only artificial sweeteners and no essential nutrients in it, which increases the risk of certain types of cancer.
Instead of energizing yourself with diet colas, you can switch yourself to lemon water or coconut water.

6.Fat-free Foods
Just because a product is labeled ‘fat-free’ or ‘low-fat’ doesn’t mean it’s healthier or even lower in calories. Fat-free products lack fat, but they make up by adding sugars or other unhealthy ingredients. Some of the most popular low fat foods are baked potato chips, diet namkeen, frozen yoghurt, nutralite butter, etc.

In fact, when people are given foods marked as low fat, they chow down 25 to 44 percent more calories than when foods are labeled as regular fat.

From the nutritional standpoint the above mentioned foods are not considered as healthy due to nutrient deficient. Practical piece of advice eat healthy, manage portion control, stick to natural foods and exercise. This the only way you can lose weight and keep it off.

— this article is written by a dietitian @ FitHo
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Are Salads Healthy?

Salads are popularly known as the dieter’s delight. Unfortunately a lot of salads that are often promoted as healthy might not be as healthy as they appear. Infact sometimes might even carry double the amount of calories than a bowl of pasta!  Its very easy to add calories to a dish but how do you make it equally easy to reduce them.

Salads (Cr/freedigital)

The secret to the calorie count of every salad is in the sauce.  Four signs that make salad fattening are : creamy dressing, red meat like bacon toppings, oily dressings and lastly cheese. Your next question would be how to choose a healthy salad from the menu without compromising on the flavour of it. We have a few answers explained for you right  here:

Combine fruits with vegetables for that extra flavour: Fruits contain natural sugar that adds flavour without burdening the salad with extra calories. It is also the best substitute for artificial sugar. Citrus fruits can be added to enhance the flavour and give it a tangy taste for more variety. Both fresh fruits and dried fruits add flavour, texture and nutritional benefit to the salad. This combination adds antioxidants, fiber, vitamins and minerals to your diet. Besides the reduced calories your body is getting the best of nutrition packed in one meal! (more…)

— this article is written by a dietitian @ FitHo

How Pasta Can Be Healthy

There have been health myths whether pasta is healthy for the diet or not. It could be healthy with the right ingredients and cooking it to the right temperature and softness. Pasta can be made into a complete nutritious meal.

Pasta with spinach sauce (Cr/freedigital)

Here are tips on how to cook healthy pasta.

Ingredients:

Go for whole wheat pasta: When you pick your raw pasta opt for whole wheat grain pasta or multi grain pasta which will keep the calorie intake low and provide the body with fiber and absorb the excess water from the body.

Cooking Style:

Do you cook the pasta ‘Al Dente’ ?Pasta when cooked Al dente has a lower glycemic index when overcooked. Pasta when cooked al dente is soft but not too soft and holds the shape and feels just perfect to the mouth while chewing it. Basically, what that mean is that pasta should not be cooked till it is completely soft. When it is ‘al dente’ (more…)

— this article is written by a dietitian @ FitHo

Healthy Mid Day Snacks

Aiming to get fit or a new year resolution of weight loss. To lose weight, you must consume less than what your body burns. If you eat more than what your body needs, the excess is stored as fat. Counting calories is not easy, so to make it easier for you, we have a list of 100 calorie snacks!

Photo- Popcorn at the movies

But 100 calories itself is a dicey number. One can get 100 calories by having either one small scoop of ice-cream or half a cup of plain yogurt. So, here is a small list of healthy snacks between 100-200 calories that will be useful for dieters: (more…)

— this article is written by a dietitian @ FitHo

Eat Healthy with Italian Food

Italian and Chinese cuisines are probably the most ubiquitous of all cuisines in the world – because they’re delicious, and can be healthy too. We’ve already talked about healthy options in Chinese food.

So, how can you really eat healthy Italian food?

Let’s start with the basics. There are two types of sauces – cheese based sauce and vegetables based sauce (tomato, pesto, garlic, etc.). Cheese, as we all know is higher in fat. Now, fat is not bad, but in a whole dish with cheese based sauce, it adds up to a lot of calories. And the most basic reason why people get fat, is because they consume more calories than they expend.

Besides this, the vegetables based sauces like those made from tomato supply you with lots of lycopene, which has been proven to reduce chances of prostate cancer in men.

Pasta is primarily carbohydrates. Whole wheat pasta is better since it has a lower glycemic index and has higher protein and fiber content, helping you build those muscles, to burn more calories! :)

Eating grilled meat (chicken, fish, red meat) as a main course is also a good option. The meat is high in protein and red meat is high in iron as well. Salmon is high in omega 3 oils. Often, its grilled in olive oil, which has a high content of cholesterol lowering power. The fat from olive oil keeps you full for longer along with the heart healthy benefits of olive oil.

A side dish of mashed potatoes in Italian food is very tempting. Potato is not bad by itself, but mashed potatoes are often loaded with cream and butter to make them soft and delicious. That’s where the hidden calories reside. Besides, a side of other grilled veggies would give you lots of nutrition. And from the grill, they’ve acquired a hint of sweet due to caramelization.

If you love the bread basket, take it easy. Ask the restaurant for whole wheat bread. You’ll be surprised how often they have it, but don’t bring it out!

I have a sweet tooth, so desserts are hard to resist :) But portion control is key. Split a dessert with your friends to minimize the damage. You could also end with a cheese platter with your friends. As a general rule, hard cheese has less fat than soft cheese.

Among the places with healthy Italian food options in Delhi are – Flavours (Defence Colony), Big Chill (multiple locations in Delhi), and any of the nicer restaurants now cater to healthy lifestyles.

Buon appetito!

— this article is written by a dietitian @ FitHo