Tag Archives: walnuts

Eat This For a Healthy Heart and Slim Waist

As a natural whole food, nuts are an excellent source of antioxidants, vitamins and minerals. They are a powerhouse of essential nutrients. Eating nuts as part of a healthy diet is not only good for your heart, but even for that much desired slim waist. Nuts contain unsaturated fatty acids and other nutrients. They’re inexpensive, easy to store, and easy to pack when you’re on the go.
The type of nut you eat isn’t that important, although some nuts are more nutrient packed and have more unsaturated fat content than others. Walnuts, almonds, hazelnuts, peanuts, pistachios, pecans — you name it — almost every type of nut has a lot of nutrition packed into a tiny and tasty package. If you have heart disease and a large waist circumference, nuts are amongest the best food options for you.
People who eat nuts as part of a heart-healthy diet can lower the low-density lipoprotein (LDL, or “bad”) cholesterol level in their blood. High LDL is one of the primary causes of heart disease.
Eating nuts may reduce your risk of developing blood clots that can cause a fatal heart attack. Nuts also appear to improve the health of the lining of your arteries.
Nuts not only consist unsaturated fatty acid but also omega-3 fatty acids (prevent heart stroke), fiber (lowers cholesterol), vitamin-E (Stops the development of plaque in the artery), plant sterols (lowers cholesterol) and L-arginine (prevents blood clot). It’s quite evident that if you’re making a big mistake if you’re missing out on eating nuts.
Fiber found in nuts is a very essential and miraculous nutrient. Fiber makes us feel fuller and stays in our stomach longer than fiber poor foods we eat, slowing down our rate of digestion and controlling our appetite. It is of great help to those who cannot exercise portion control at their meals and thus find it difficult to stay thin a result of that. Fiber also takes to longer to chew and chewing promotes saliva, which is essential for healthy functioning of the body. The production of stomach juices that helps to fill the stomach gives your brain time to get the signal that you have had enough to eat.
The unsaturated fats and protein in nuts also promote muscle gain. Greater muscle mass makes it easier to keep the fat away, as you’re burning more calories during rest. This further increases your body’s metabolic rate.
So include nuts as part of your daily diet to benefit yourself with fat loss, muscle mass gain, improved heart functioning and innumerable other health gains.

— this article is written by a dietitian @ FitHo
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Nuts – The Secret Weight Loss Weapon

Nuts are one of the foods that provide you a variety of essential nutrients and healthy fats. It keeps you fuller for longer and is a powerful weight loss food.

Nuts are high in calories, but the healthy fats help curb your appetite as they keep you fuller for longer. This means that you have to moderate consumption of nuts. Having a handful of nuts when you feel hungry can help you control cravings for unhealthy snacks.

Nuts are a powerhouse of good nutrients, packed with protein, fiber, monounsaturated fats, vitamin E, folic acid, magnesium, copper, and antioxidants. Although they are high in fat, it’s unsaturated heart-healthy fats.
Nuts have less cholesterol-raising saturated fat. On average, 62 percent of the fat in nuts is monounsaturated fat, which supports healthy levels of protective HDL cholesterol (good cholesterol) and does not raise blood levels of harmful LDL cholesterol. It also contains omega-3 fatty acids that lower triglycerides and blood pressure. Walnuts are especially rich sources of alpha-linolenic acid, some of which is converted to heart-protective omega-3 fatty acids.

Most nuts, and especially almonds, are good sources of vitamin E, an antioxidant. Nuts contain other nutrients like folic acid, selenium, magnesium and several phyto-chemicals. Certain compounds in nuts have antioxidant, anti-inflammatory or anticancer properties.
Nuts also contain dietary fiber that reduces cholesterol and improves blood sugar and weight control.

How do nuts help you lose weight? Firstly, nuts are high in healthy fats. These fats help control your appetite and cravings, which makes them the ideal mid meal snack. Secondly, nuts are high in proteins, which help build muscle. Higher muscle mass means greater calorie loss during rest and a higher metabolic rate. Thirdly, nuts provide a variety of other essential nutrients that improve our overall health. A healthy body results in higher fat burning capabilities and a control on unnecessary cravings.

1 handful of almonds (30 gm) provides 172.5 calories.

— this article is written by a dietitian @ FitHo

10 Foods for Great Skin

Skin is the largest organ of the human body. If you’re healthy on the inside, you will look healthy on the outside as well. Here are some foods that can help you in making your skin flawless, soft and smooth.

Almonds: Almonds are rich source of vitamin E which acts as a sun blocker. Studies have shown that if you consume 14 milligrams of this vitamin per day that is similar to about 20 almonds and then were exposed to UV light there are less sunburned than those who took none. “Vitamin E acts as an antioxidant that helps to protect skin cells from UV light and other environmental factors that generate cell-damaging free radicals”, explains Jeffrey Dover, M.D., associate clinical professor of dermatology at Yale University.

FlaxseedsFlaxseeds are rich source of omega-3 fatty acids which erase spots and helps in reducing fine lines. The benefit of flaxseeds for skin is especially noticeable in those who have skin sensitivities or are prone to dry skin. They also help in reducing skin irritation, tissue inflammation and redness because of high omega-3 content.

Tomatoes: Tomatoes are rich source of lycopene and phytochemical that make tomatoes red and also help in eliminating skin-aging free radicals caused by ultraviolet rays. The content of citric acid in tomatoes are very useful to remove dirt and reduce oil production. That’s why tomatoes are very useful to lighten the skin and overcome blackheads.

Sweet Potatoes: Sweet Potatoes are good source of vitamin C, which smoothes out wrinkles by promoting collagen formation and the more collagen you have, the less creased your skin looks. They are also good source of natural, health-promoting compounds known as beta-carotene and anthocyanin. Beta-carotene is converted to Vitamin A in our body and it has anti-oxidant properties that help in fighting against damage caused by free radical. Anthocyanin fights pigmentation and provides anti-inflammatory benefits to the skin.

Spinach: Spinach is rich source of Vitamin A, Vitamin C and lutein. Vitamin A is important for the beauty of skin tone. Vitamin C plays significant role in the repair as well as the growth of skin cells. Lutein is a type of a carotenoid that protects your skin from UV damage.

Apples: Apples are rich source of Vitamin C, Vitamin A and copper. Copper is an essential mineral that contributes to healthy skin. It promotes the formation of melanin, the brown-black pigment that colors your skin. Melanin in your skin protects you from the sun’s ultraviolet rays and therefore acts as natural sun protection.

Walnuts: Walnuts are rich source of Vitamin E, omega-3 fatty acids and anti-oxidants which are essential to skin regeneration and elasticity. Walnuts also include chemicals that help boost circulation, bringing oxygen and nutrients to your skin cells. Just 4 walnuts a day will provide you with all their skin-protecting benefits.

Turmeric: Turmeric is an excellent exfoliating agent and can help you defeat the signs of ageing. Curcumin, a poly-phenolic compound is the principal pigment that imparts deep orange color to the turmeric. In vitro and animal studies have suggested that curcumin have antioxidant and anti-inflammatory properties. Turmeric can be used to make different face packs which will provide you the maximum benefits and keep your skin flawless.

Ginger: Ginger aids in digestion which speeds up the removal of toxins as well as promotes your blood circulation which in turn helps you in reducing spots and aging process. Ginger is also rich in Vitamin C which helps you in fighting against wrinkles. Apart from this, ginger has great anti-inflammatory properties due to presence of gingerols which promote evened skin tone and skin smoothness.

Cinnamon: Cinnamon is beneficial for oily or combination skin types. It helps to tighten skin pores and makes your face clear and smooth. It can also help rid your face or back of acne by both drying out the skin and bringing blood and oxygen to the skin surface.

Include above food in your diet to not only have a healthy body but also a healthy skin with much smoother and flawless look.

— this article is written by a dietitian @ FitHo

Which is The Healthiest Nut

It might seem strange that how can a food item rich in fats be considered good for health. The fact is that studies and clinical trials suggest that consuming about 30-50 gms (a small handful) of nuts per day provides protection against heart disease & diabetes and may reduce the risk of obesity.

Nuts are a good source of protein and healthy fats.

They also wonder which nut is the best to have? Let’s compare the nutrition for each type of nut and tell you which one is the healthiest, a good source of dietary fiber & provide a wide range of essential nutrients including B vitamins, Vitamin E, iron, zinc, potassium and antioxidants.


This delicately flavored nut is available throughout the year. Almonds have been an important part of our daily diet in most of Indian households especially as a growing child as it is believed to improve brain health. Studies support the fact too. Almonds contain two vital brain nutrients, riboflavin and L-carnitine which have been shown to increase brain activity and reduce risk of Alzheimer’s disease. Almonds are nutritive for the overall health and functioning of our nervous system. Monounsaturated fats, potassium, protein and fiber present in almonds all make a perfect combination to ensure heart health. It helps in increasing the good cholesterol (HDL). Eating about 15-20 almonds on daily basis is an easy way to get a dose of many vital nutrients. A small handful of almonds (about 23 kernels) provide 163 Kcals, 14g fat, 0g trans fat, 0mg cholesterol, 0mg sodium, 3.5g fiber & 6g protein.


These are packed with omega-3-fatty acids. Studies indicate that omega-3’s are anti-inflammatory and help people with rheumatoid arthritis. Studies also suggest that eating about 28 walnut halves provide daily dose of antioxidants and phytosterols which can help reduce risk of breast cancer. They provide protection against heart diseases and help in maintain blood vessel health. Eating walnuts have also been found to be helpful in dealing stress. A small handful of walnuts (about 28gms) provide 175Kcals, 17g fat, 0mg cholesterol, 1mg sodium, 1.9g fiber & 7g protein.


Pistachios are a rich source of Vitamin B6, copper and manganese which are important for a healthy body. They are one of the best sources of Vitamin E, important to fight free radicals and for good skin health. They are the only nut with substantial amounts of two antioxidants, lutein and zeaxanthin which are helpful in reducing risk of age related blindness disorder in old people. Pistachios help in reducing Blood LDL cholesterol levels and hence support healthy heart health. A small handful of pistachios (about 28gms) provide 159Kcals, 13g fat, 0mg cholesterol, 0mg sodium, 2.9g fiber & 6g protein.


They are a good source of protein which makes them an important part of vegetarian and bodybuilding diets. Peanuts have higher concentration of anti-oxidants than many fruits and roasting increases its anti-oxidant content by 22%. Peanuts are also a good source of folate and iron, which is important for expecting women. Studies show that adding even small amounts of peanut products can LDL cholesterol by 14%. A small handful of dry roasted peanuts (about 28gms) provide 166Kcals, 14g fat, 0mg cholesterol, 2mg sodium, 2.3g fiber & 7g protein.


75% of fat in cashews contains unsaturated fatty acids and most of it comprises of oleic acid, which is known to boost cardiovascular health. Overall cashews contain more than 80 nutrients comprising of essential minerals, vitamins and antioxidants. It is free from cholesterol. Magnesium found in cashew nuts can help promote healthy bone structure. However one should avoid salted and roasted forms as these can elevate blood pressure due to high sodium content. A small handful of cashews (about 28gms) provide 157Kcals, 12g fat, 0mg cholesterol, 3mg sodium, 0.9g fiber & 5g protein.

Tips for including more nuts in your day:

Sprinkle chopped nuts into your stir fry.

Sprinkle chopped nuts into your cereal.

Enjoy a slice of multi-grain bread with a thin spread of peanut butter as a snack.

Have a mix of raw nuts as a snack instead of other unhealthy options like chips or chocolates.

Add some nuts to a salad.

Most importantly, do not go overboard with the quantity. Stick to an ounce or about 30gms per day and reap the benefits of good health.

— this article is written by a dietitian @ FitHo

Protein Sources for Vegetarians

Vegetarians often feel left out that there are not much protein options available in their diet as compared to their non-vegetarian counterparts. Chicken, eggs, lean meats, red meats, fishes are popularly known as the good sources of protein. The good news is that there are plenty of protein options available for vegetarians to meet the daily protein requirement. Contrary to the belief an average individual only requires approximately one gram of protein per kg of body weight to meet the daily protein requirement intake. Extra protein gets stored as fat in the body.

Soy Bean and Soy Milk (Cr/freedigital)

Protein helps in the building of muscle fiber and for various other functions of the body. Protein is required by the body for the growth, maintenance and repair of all cells. It is also essential for the synthesis of antiboidies which fight infection and is the main nutrient for our hair, nails etc.

Best Vegetarian Protein Sources

Yogurt: Yogurt and Greek yogurt both are healthy options for protein. One cup of yogurt can provide you with 14 gm of protein and more ever with other nutrition as well. Opt for a plain yogurt than the sweetened and flavored one as it is less in sugar and other additives. Yogurt boosts bone health, promotes colon health and boosts immunity. Greek yogurt contains more protein than the regular yogurt.

Soybean: Soyabean is one of the richest vegetarian protein source and is rich in carbohydrates, fats and other important vitamins and minerals. Men should eat less of soy products as they are high in female hormones and excess consumption could cause man boobs. Other soy products are equally healthy for protein. Like tofu, soymilk etc are all healthy sources of protein. (more…)

— this article is written by a dietitian @ FitHo

List of Healthy Snacks

Are putting on weight due to snacking? We all know that eating at odd hours leads to weight gain. But how do you deal with hunger pangs without starving yourself. To answer one of the most common dilemmas of how to control snacking we have put together a list of healthy snacks alongside some not so healthy snacks. This is done to explain why you should be eating this and not that.

Healthy Sandwich (Cr/freedigital)

Before we move on to the healthy vs unhealthy snack list you need to understand snacks are just fillers or small bites. Most people eat snacks like a meal and thats where the problem starts. When one samosa becomes two or one sandwich becomes two sandwiches.

To elaborate a little bit more here are some points to note

While snacking eat slowly and enjoy every bite that you eat. Eating slowly makes you chew the food properly and eat less also. This helps you in managing portion and not over eating.

Don’t snack on empty calories even though you can manage the portion because it will add no nutrition and only calories.

You could choose low fat dairy, eggs, seeds and nuts, fruits and veggies as a snacking option.

Lets further explain it with an example on how to control your calories better if you are on a weight loss routine. A man weighing 80 kgs and 175 cms would approximately require 2000 calories in a single day. To break it further he would have a daily quota  of 250 calories for 2 snacks in a day. While a women weighing 50 kg and 5 feet 2 inches would require approximately 1400 calories in a day and 175 calories each for snacking twice in a day. This means you can divide your snack for once during mid morning and once in the routine evening. But remember snacking includes your tea/coffee/coke/lemonade etc! (more…)

— this article is written by a dietitian @ FitHo

Healthy Food For Kids | Healthy Food For Children

Kids need a filling and nutritious diet for growth and unhealthy foods will slow down their growth if the daily nutrition is not met accordingly. From carbohydrates for energy to go non-stop through out the day, the amino acids from protein to build muscle and recover them, vitamins and minerals for healthy functioning of organs and chemical reactions in the body
and fat for good cholesterol and cushioning of organs.

Kid eating(Cr/freedigital)

Though kids like foods that are surprising and delightful to their taste buds. Get creative with your recipes and start making your food nutritious and attractive. Here are foods for kids to kep them healthy. Give your child plenty of options ranging from chocolates to everything that they like.

Cornflakes with milk and fruits: We all feed our kids with cornflakes but make it more healthy with adding fruits to it. Include the fruit that your kids like eating. Strawberry, grapes, nuts, seeds, apples, bananas etc. This meal will provide your kid with carbs, protein and essential vitamins and minerals along with iron to improve metabolism.

Eggs: Eggs provide a lot of satiety and protein, vitamins and minerals. Make it healthier by adding a slice of cheese or add a few slices of vegetables like tomatoes, cucumber etc. The meal will keep the kids feel fuller and have lots of nutrition for a good growth.

Sandwiches: What about adding a slice of lean meat for non-vegetarians and cottage cheese for veggies ? Play around with your stuffing options with boiled mashed potatoes, cheese slice, tuna or vegetables. Choose whole grain bread or multiflour bread to make it more healthy.

Drinks: Say no to aerated drinks including the cola’s and sweetened sodas as they would add empty calories which is not healthy for a childs growth. Provide other varities from fresh fruit juice, lemonade, buttermilk, banana milk shake, mango shake and other shakes with fruits, nuts and seeds.

Walnuts: For healthy functioning of mind omega fatty acids are equally important. Walnuts, flaxseed and fish products like salmon, tuna etc are rich sources of omega 3 fatty acids which are important for developement of childs brain.

You can pick lots more  healthy options for your child. Keep foods providing empty calories and junk that add no nutrition away from their diets. Use less oil in the food and avoid fried foods. Follow these basics and keep your kids healthy.


— this article is written by a dietitian @ FitHo

Food With Fat For Health Benefits

Fatty Foods

Fat has an important role to play in the smooth functioning of body just like how protein is important for muscle building, carbohydrates for energy and vitamins and minerals for other nutrition. The minimum requirement of essential fat for men is 2-5% and women is 10-12%, anything below which physical and psychological health would be effected. When one consumes fat more than the daily requirement it then it gets stored in the belly, thighs and all over the body. Fat helps in healthy cell function and keeps the skin healthy and stores energy in the body and provides 9 calories per 1 gm of fat.

Essential fat is required for brain functioning, bone marrows, central nervous system muscles and healthy functioning of the body

It provides cushion to internal organs of the chest and abdomen.  These essential fats are often confused with the bad fats that increase the LDL bad Cholesterol. Essential fats actually increase the HDL good cholesterol levels improving heart health and improves the flow of blood in the arteries.

Here is a list of Fatty foods for good health



— this article is written by a dietitian @ FitHo

Eat Vegetables for Muscle

Did you know that veggies can help build muscle too? Here’s a list of vegetables that can help you build muscle:

Beans/Legumes- All beans and legumes have protein, carbohydrates and fiber. The carbohydrates are slow releasing carbohydrates that supply long lasting energy for your daily routine and workouts. The fiber helps to clean your arteries and we all know protein is used to repair muscle damage and build new muscle. Examples of these are black beans, kidney beans (rajma), chick peas (chole), all types of dals.

Nuts- Nuts like, peanuts, almonds and walnuts are loaded with protein, unsaturated fat, fiber and antioxidants and Vitamin E.  Recent studies have shown that almonds can help lower bad cholesterol and reduce waist size. Nuts are also packed with protein for building muscle. Eat them raw, roasted, or chop some into your breakfast oatmeal/cereal

Potatoes- Yes, the much maligned scapegoat vegetable, blamed by many for their weight gain problems, can actually help you gain muscle. Its packed with carbohydrates, fiber, protein, minerals like Iron and Vitamins. Raw, or steamed, it has negligible fat content. Have some mashed potatoes (without the cream/butter) with your post workout meal, to add healthy carbohydrates. These will help to repair the damaged muscle and grow new muscle. In fact, potatoes help you lose weight.

— this article is written by a dietitian @ FitHo