Jalebis – How Unhealthy are they?
Jalebi is the name of a deep fried India sweet delicacy. It is regular served at all festivals and major celebrations. It is made up of refined wheat flour and saffron, which gives it the yellow or orange colour. It has other variations such as Imarti. Yogurt, water, sugar, flour and baking powd
Refined wheat flourer are the primary ingredients for fermentation
of batter for Jalebis. The batter is then piped in concentric circles into hot cooking oil for frying, resulting in a crisp and chewy delicacy. Quite often this is again drizzled with some sugar syrup after frying.
Ingredients which are used to make jalebis are not healthy. They include:
1) Refined wheat flour
Refined white flour contains almost no natural minerals and vitamins. In fact, it contains simple sugars which spike blood sugar levels that lead to obesity and diabetes, heart related problems, high cholesterol levels and high blood pressure levels. It even increases your food cravings and contains little to no fibre, leading to digestive problems like constipation.
Jalebi is filled with sugar syrup which makes jalebi high in calories. This can again spike your blood sugar levels, leading to obesity and even high cholesterol, which is bad for your heart. So, if you ever really feel a craving for jalebis, either moderate their consumption or simply avoid them since they are packed with unhealthy ingredients and cause fat promoting disease.
Hydrogenated oil which is used for frying jalebis, contains trans fats (when hydrogen gas passes into the vegetable oil it gets converted into trans fat). Trans fat is primarily used to elongate the shelf life of a product.
Trans fats is the worst type of fat, since it reduce the body’s good cholesterol levels and shoots up the bad cholesterol. It can even cause heart diseases and is linked to diabetes.
Jalebi is very unhealthy by eaten just by itself. But, it is often served with an accompaniment or in a combination with another sweet, which can make it much worse. For example jalebi is often served with rabdi, which is very high in saturated fat and sugar.
After going through the ingredients of Jalebi, it is quite clear that even eating Jalebi in moderation can cause spikes in your blood sugar and other many health issues. In fact, it could be a dangerous food for those suffering from diabetes or pre-diabetes. So avoid it completely, and if you really can’t avoid craving it, then stick to eating a very small serving of Jalebi.— this article is written by a dietitian @ FitHo
Why are Oranges So Healthy?
Orange is a citrus fruit and very beneficial for your body, like most other citrus fruits. An orange offers lots of vitamins, minerals and fiber, with minimal calories. While orange juice is also full of nutrients, you tend to miss out on most of the fiber, so it is better to consume the whole fruit. An orange is a great snack between meals and is easy to carry and eat.
Nutritional history of oranges
One medium orange contains 80 calories, 0 grams of fat, 250 milligrams of potassium, 19 grams of carbohydrate (14 grams of sugar and 3 grams of dietary fiber) and 1 gram of protein. Oranges also contain various vitamins and minerals like thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, phosphorus, magnesium, manganese, selenium and copper.
Health benefits of oranges
1. Vitamin C is a powerful antioxidant that combats the formation of free radicals that can cause cancer .While adequate vitamin C intake is necessary and very beneficial, the amount necessary to consume for therapeutic purposes for cancer is beyond oral intake.
2. Oranges contain a good amount of potassium, choline, fiber and vitamin C, which is also good for the heart. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease, according to Mark Houston, M.D, M.S, an associate clinical professor of medicine at Vanderbilt Medical School and director of the Hypertension Institute at St. Thomas Hospital in Tennessee.
3. It is also helpful for blood pressure patients because oranges are rich in potassium and have vasodilation effects which help to control the pressure of blood in our body.
4. According to the American Heart Association, eating higher amounts of a certain compound found in citrus fruits like oranges and grapefruit may lower ischemic stroke risk for women. Those who ate the highest amounts of citrus had a 19 percent lower risk of ischemic stroke than women who consumed the least.
5. Oranges are also good for the skin because of the presence of antioxidants that can help fight skin damage and even help reduce wrinkles. Basically, it helps in formation of collagen of skin.
Make oranges an essential part of your diet. It’s a seasonal fruit, so make sure you eat them every day as long as they are available. Not only will it boost your immunity and provide health benefits, it will even act as a low calorie food to aid in weight loss.— 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
6 High Fat Foods that Help You Lose Weight
Fat is mostly popularly linked to health problems & weight issues. But did you know there are two kinds of fat found in food? The good fat protects your heart and support overall health and the bad fat that increases cholesterol and your risk of certain diseases. For years health experts have preached to eat low fat diets to lose weight, manage cholesterol, and prevent health problems. But the truth is that its not the fat but the kind of fat you eat that really matters. In fact, good fat is essential to physical and emotional health.
Here is a list of foods with good fat that are not only good for health but can also help you lose weight -
Eggs: Eggs are healthy but people often leave out the yolk because of its high cholesterol content. The yolk of the egg contains the good cholesterol that helps fight the bad cholesterol. In fact, latest research has confirmed that moderate egg consumption is linked to improved heart health. Besides, the yolk also contains choline, an important B vitamin that helps regulate the brain, nervous system and cardiovascular system. One egg has 75 calories, 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids. Eggs are healthy, easily available and can be eaten for breakfast, lunch or dinner. Get an easy healthy omelette recipes.
Nuts: Nuts are little powerhouse of nutrition and provide a good variety of vitamins, minerals and other nutrients to the diet. Nuts contain high amount of mono-unsaturated fatty acids that are considered to be good fat for the body and helps in managing the level of cholesterol and even help in fighting the bad fat in your body. Add nuts to your daily diet for better health & weight loss.
Avocados: Avocados contain monounsaturated fats which is associated with helping enhance memory and prevent heart disease. The recommended daily intake (RDI) of fat is 20 to 40 grams and one cup of avocado contains almost one third of your fat intake for a day, about 15 grams. So it’s probably best to stick with eating just a half an avocado each day.
Olive Oil: Olive oil is heart-healthy, nutrition-boosting and flavor-enhancing plant oil. It is also a good source of Vitamin E, carotenoids, and polyphenolic compounds. A number of studies showed that when people substituted healthy fat-rich olive oil, they ate less food and either maintained their weight or lost weight. You can even use olive oil to make healthy salad dressing. Substitute the packaged dressing or mayonnaise with a teaspoon of olive oil, fresh lime, salt and pepper to taste.
Dark Chocolate: Dark chocolate with high cocoa content is rich in antioxidants, flavonoids and minerals like copper and potassium. However, 1 bar of 162 gram contains 51 gram of total fat. So, to get the maximum benefit of weight management gets a bar of chocolate and split it with your friends. A couple of pieces will benefit you, but a whole bar will pack on the pounds!
Coconut: Coconut is a rich source of lauric acid which is a medium chain saturated fatty acid. A recent analysis of 60 studies published in the American Journal of Clinical Nutrition reports that even though lauric acid raises LDL (bad) cholesterol, it boosts HDL (good) cholesterol even more. Overall, this means it decreases your risk of cardiovascular disease. Besides this, coconut is also high in fiber, manganese, copper, iron and selenium. To get the benefit from coconut it is best to go for 2 to 3 slices of coconut as a snack.
If you are concerned about your weight or heart health, rather than avoiding fat in your diet, try replacing saturated fats and trans fats with good fats.— this article is written by a dietitian @ FitHo
Benefits of Eggs – Why Should You Eat Eggs
Eggs are considered to be among the most nutritious foods. Apart from being nutritious, eggs are a super food which contain large amounts of vitamins and minerals. Eggs are loaded with protein and a variety of minerals that are beneficial to the human body. In fact, one egg contains 13 essential nutrients, including protein, choline, folate, iron and zinc. Egg protein is a good source of high-quality protein, providing 6.3 grams of protein, which is equivalent to 13% of the daily dietary protein requirement.
Check some amazing health benefits of
Boosts Brain health: One of the health benefits of Eggs is that are they are a good source of choline. Choline is an important nutrient that helps regulate the brain, nervous system and cardiovascular system. During pregnancy, egg is essential for proper fetal brain development and decreased neural tubes defects.
Promotes Weight Loss: Eggs can help you lose weight by controlling the rate at which your body absorbs calories. When managing your weight, choose foods that provide the maximum amount of nutrition for the least amount of calories. Eggs are of great nutritional value to those trying to lose weight and maintain healthy weight. Health benefits of eggs can lead to weight loss and decrease in waist circumference.
Improve Eyesight: Another health benefit of eggs is that it is helpful in improving eye sight. Lutein and Zeaxanthin are antioxidants found in egg yolk. They are believed to help improve eyesight and reduce the risk of age-related macular degeneration (leading cause of blindness in people over age 65 years) as well as the in risk of cataracts.
Improve Your Cholesterol Profile: Not only have studies shown that eggs do not significantly affect cholesterol levels in most individuals, but latest research studies suggest that eating whole eggs may actually result in a significant improvement in one’s blood lipid (cholesterol) profile – even in people whose cholesterol levels rise when eating cholesterol-rich foods.
Energy Booster: Including protein rich eggs in your diet helps sustain your energy level and curb hunger, cravings and unhealthy snacking. Protein is most filling nutrient.
Prevent Blood Clots: Eating eggs may help lower risk of a heart attack or stroke by helping to prevent blood clots. The anti-clotting egg yolk proteins inhibit clot formation in a dose-dependent manner – the more egg yolks eaten, the more clot preventing action.
Promotes Healthy hair and nails: Eggs promote healthy hair and nails because of their high sulphur content and a wide variety of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if their diets they were previously deficient in foods containing sulphur or Vitamin B 12.
Healthy pregnancy: Choline is an essential nutrient that contributes to fetal brain development and helps prevent birth defects. Two eggs provide about 250 milligrams of choline, or roughly half of the recommended daily intake for pregnant and breastfeeding women.
Helps prevent bone loss: Phosphorus is the second most abundant mineral in the body (next to calcium) with 85% found in bones and teeth. Bone loss is not only caused by lack of calcium in the body; it may also be caused by a deficiency in phosphorus as both minerals work together to build strong bones and teeth.
Eggs are not only low in calories but are packed with nutrients that are essential to healthy living. They are an ideal food at every stage of life, as well as being easy to cook and tasty.— this article is written by a dietitian @ FitHo
Health Benefits of Muesli
Muesli is becoming a popular breakfast option on the breakfast table of most urban households. It is by far one of the healthiest cereal options currently available in the market. Besides the fact this is a great healthy breakfast option , it actually tastes good! Muesli is a combination of rolled oats and wheat flakes that also contains added ingredients like dry fruits, nuts and seeds in it. Some of the pre-packaged muesli available in the market might contain added sugar in form of dried fruits and other preservatives. While buying the box make sure to read the instructions and look for “ low-sugar” or “no-added sugar” option.
We have told you many times that breakfast is the most important meal of the day. It contributes to 1/3 of an individual’s daily calorie & nutrition requirement. Muesli is one of the healthiest, high in nutrition that contains relatively low calories and easy to prepare breakfast option available. It is far superior to the regular cornflakes in terms of health benefits.
Most common mistake people make when they are trying to lose weight is that they skip breakfast, without realizing it is the most important meal of the day. Skipping breakfast over a period of time slows down your metabolism. Let us explain the logic: by missing breakfast you have automatically reduced the calories from your diet. After sometime your body gets use to the limited calories and in return slows the metabolism. So anytime you add it back to your routine it gets added to your system as extra calories (especially since the body is not use to it), making you believe that eating breakfast makes you fat.
Coming back to why you should add muesli to your diet. The health benefits of a bowl of muesli with added milk, fruits and seeds/nuts is a dish full of fiber, vitamins, protein, omega 3 and minerals and are the best way to start your day. You can further increase the nutrition value of a bowl of muesli by adding fresh fruits & seeds/nuts like apple, banana, strawberries, pear, almonds, walnuts, raisins, pumpkin seeds, flaxseed etc. If you get bored of adding milk you can choose from other available substitutes like yogurt, fruit juice, or even just plain water. All these ingredients along with muesli have multiple health benefits and will also promote weight loss by nourishing the body and regulating the metabolism.— this article is written by a dietitian @ FitHo
Healthy Snacks and Dips for Card Parties
Its difficult to portion control when it comes to snacks. They are consumed while standing and socializing that might prevent the mind from registering the damage done in terms of calories. With moods elevated for the coming festive season and friends, family and relatives getting together for card parties, its difficult to escape the snacks. Snacks are also known as finger foods, are small in size but can be very high in calories as most of them are either deep fried or consumed in large quantities. This directly impacts the waist line and reverses any weight loss that you might have achieved especially for this festive season.
Not considering all snacks to be unhealthy but most of them are made from using cheese, refined flour, oil, high carb ingredients and many of them are deep fried. Also the dips which offer different flavors can be equally unhealthy if the ingredients have high salt, sugar or high fat.
We know it that its not just the snacks that play spoil sport to your weight loss resolutions but also the alcohol that accompanies it. If not the alcohol then the sweetened soda beverages, cold drinks, packaged juice, soda water etc are there to keep sipping on your favorite snack. Now we don’t want ti imply our options but present you some healthy options for consideration. Even if you are eating healthy options portion control is a must as every extra calorie consumed gets saved as fat in your body.
There are plenty of healthy snack options available and using some culinary skills and keeping out the unhealthy ingredients you can prepare or outsource some snacks for better health and taste.
Some Healthy Dip Options
Hung Yogurt Dip: Hung yogurt or greek yogurt is a healthy option as it is rich in nutrition and keeps a check on calorie intake. To make a dip you can use shredded garlic cloves, table spoon olive oil, chopped coriander and peppermint, some chilly flakes and salt for taste and combine it with greek yogurt. It tastes delicious and is a great substitute for cheese dips, mayonnaise or other fattening dips.
Hummus: Chickpeas is the main ingredient in the recipe which is an excellent source of protein and important vitamins and minerals. Mash the chickpeas in a blender and mic chopped garlic (optional), seasame paste, olive oil, lemon juice and garnish it with coriander or peppermint leaves. This is a great dip that can be eaten with breads and cereals, pita bread and is filling too.
Green Chutney: This is a common dip in Indian menus and and compliments all the snacks. You can prepare green chutney in a variety of ways. You can make it in combination of coriander leaves, peppermint leaves, raw mango, lemon juice and salt for taste. If you want to further experiment it you can add a paste of onion and garlic paste in it to further the taste.
Fresh Vegetable Platter: For vegetable salad you can have plenty of options of vegetables that you can mix and prepare different salads. You could use fruits for a mixed taste and bring in more flavor to it. Simple salads with tomatoes, cucumber, radish, carrots, bell pepper, cruciferous vegetables are mostly available. You could add lean meat options, cottage cheese etc to avoid making the salad plain and simple. Even boiled eggs or scrambled eggs can add flavor to your simple salad.
Whole wheat Pita Bread: Pita bread is a great substitute for chips to be served as snacks. It has fiber and protein in it that helps you get fuller faster and longer preventing you to continue nibbling. The salt in chips is highly addictive that’s what makes you keep munching them and before you realize it you have finished a large packet of chips all by yourself.
Barbecued Chicken: Everyone loves Barbecue chicken and vegetarians can opt for barbequed veg platter. Chicken is a nutritious food option rich in protein and low in fat if the fat is removed properly. Grill your chicken in the open and with some spices and dips enjoy eating it while you play cards and make some money.
Dry Fruits: Some different healthy dry fruits that you can casually munch while concentrating on your game can be a interesting choice. It will add nutrition to your body, is small in portion and can be eaten directly. Offer almonds, pistachios, walnuts, cashew-nuts etc. Peanuts or peanut salad can be a healthy option as well.— this article is written by a dietitian @ FitHo
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.
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
Is Flavored Yogurt Healthy
We require 2 teaspoons of sugar in a day if you are looking to lose weight and about 4 teaspoons if you just want to manage your current weight. But don’t just count the sugar consumption in your tea and coffee but all the other sources that you might consuming sugar indirectlylike your sweetened soda’s, colas, candies, sweetened cornflakes and flavoured yogurt. Often diet programs and nutritionist brag about eating yogurt in the diet as it has probiotics, vitamins and minerals, protein etc which promote better health and is low in calories as well. But is flavored yogurt as healthy as non-flavored yogurt?
Flavored yogurt which come in a variety of mouth watering flavors don’t contain the real fruit in it but conatins the pureed form which is high in sugar content. Compare the ingredients of regular yogurt and flavored yogurt to understand the difference in calorie intake. Around 200 gms of flavored yogurt contains 25 grams of added sugar. The extra sugar gets stored in the body as fat and over a period of time this continuous weight gain can cause health complications. The sugar in the flavored yogurt increases the calorie intake by 100 calories for a 200 gm serving.
We are not saying that flavored yogurt is the main reason behind your weight gain. What we mean is that foods like flavoured yogurt are often marketed as health foods. They might be relatively more healthy than the other processed foods but they still are hidden source of high calorie food that are often misunderstood as fat free.
When talking about weight loss it is not just important to eat healthy foods but manage calories either by portion control or choosing healthier options. Sugar provides instant energy and no nutrition. People who have blood sugar problems could experience a sudden increase in sugar levels with flavored yogurt. Instead flavor your yogurt seperately with fruits that you want. Flavored yogurt is also high in sodium content causing water retention in the body and resulting in bloating. (more…)— this article is written by a dietitian @ FitHo
Best Healthy Energy Drink
These days a lot of people for better health, higher energy, more strength and fitness are adding health drinks in their diet to improve their daily nutrition intake. We have put together a simple analysis on which are the popular health drinks in the market and which one is the healthiest energy drink of the lot. The three most popular health energy drink brands are horlicks, bournvita and complan. All of them claim to enhance growth, provide added nutrition and even promoted as meal replacement option as they carry sufficient nutrition to compensate for a single meal.
Reading the nutrition label of the best selling health energy drinks we found that the base of all the three health drinks are nearly same when compared to their carbohydrate, fat and sugar value. We require carbohydrates for energy, protein for muscle building, fat for basic functions etc. The health drinks contain a large number of vitamins and minerals which improve the cell functions in the body.
Below are the nutrition content od horlicks, bournvita and complan
Complan: Milk protein – 18 gms; Fat – 11 gms; Carbohydrate – 62 gms of which sucrose is 27 gm.
Bournvita: Protein – 7 gms; Fat – 2 gms; Carbohydtare- 84 gms of which sugar is 70.3 gm.
Horlicks: Fat – 2 gms; Carbohydtare- 79.2 gms of which sugar is 13.5 gm.
The major portion of the health drink is carbohydrates that easily breakdown in our bodies to provide energy. The carbohydrates can be simple sugar like sucrose and glucose which instantly breakdown in our body to produce energy. Bournvita has highest amount of sugar and carbohydrates in total. Though each health drink is fortifies with important vitamins and minerals like iron, b vitamins, vitamin a, d and e which has various functions in the body is is beneficial. Horlicks contains the least sugar as compared to other healthy energy drink and contains fiber of the grain which is healthy for the stomach.
These energy drinks are mostly consumed with milk and carry sufficient amount of fortified nutrition. Even though they highlight the vitamins and minerals on the packaging in reality carbohydrate is the major component of these health drinks. People who are looking to lose weight should avoid health drinks and look for more natural foods like fruits and vegetables which are packed with vitamins and minerals and are low in calories as compared to any other food. (more…)— this article is written by a dietitian @ FitHo