Name: Harpreet Kaur
Age: 25 Years Old
Height: 5′ 7″
Start Weight: 102 Kg
End Weight: 79 Kg
I was tired of being over-weight & wanted to lose weight to improve my health as both my parents suffer from major health problems, that may or may not have genetic implications to my health. But being overweight puts me in the high risk category. Besides I also have PCOS that makes it difficult for me to lose weight. Plus as a 25 years you don’t get to be as free and liberated as you can be.
I tried some international diet plans but the problem was the food was based on a European diet which wasn’t very appropriate for Indians.
With Fitho’s personal dietitian service I was able to eat right & exercise better. The diet was similar to my everyday eating pattern so it was very convenient & practical.
I am glad that I found Fitho. The guidance that I received from Fitho helped me lose 20 kg in 6 months without starving me. I finally feel my age & have learnt how to manage my health better.
DASH - Dietary Approaches to Stop Hypertension
The DASH diet is a dietary pattern promoted by the U.S.-based National Heart, Lung to prevent and control hypertension. The DASH diet is rich in fruits, vegetables, whole grains, and low-fat dairy foods; includes meat, fish, poultry, nuts and beans; and is limited in sugar,sweetened foods and beverages, red meat, and added fats. In addition to its effect on blood pressure, it is designed to be a well-balanced approach.
Hypertension in India – Definition, Prevalence and Evaluation
High blood pressure (BP) is an important cardiovascular risk factor. Hypertension experts still debate on the level of BP considered abnormal. The currently accepted dividing line is systolic BP > or = 140 mm Hg and/or diastolic BP > or = 90 mm Hg based on
epidemiological and intervention studies. In India, hypertension has become a major health problem. Epidemiological studies show a steadily increasing trend in hypertension prevalence over the last 40 years, more in urban than in the rural areas. This is converse to findings reported from developed countries where there is a significant decrease in its prevalence. Objectives of clinical evaluation of hypertensive individual are: To establish that BP is elevated, to seek evidence for a causal or contributory factor which may influence management, to assess target organ involvement and to assess relevant factors which will influence the particular mode of treatment to be adopted. Proper measurement techniques are important for diagnosis of hypertension. A basic, simple screening programme is the most appropriate policy for investigating the majority of hypertensive patients. Assessment of target organ involvement is important and can be obtained from history, physical examination or investigations. Studies of hypertension in general population have shown that secondary hypertension with high BP is present in 1.1% to 5.7% of subjects. Hypertension is a prevalent problem in our society.
Guidelines for DASH Diet:-
- Limit daily sodium intake by consuming between 1500 mg and 2300 mg per day.
- Limit your consumption of Trans fat, saturated fat and cholesterol.
- Increase the number of fruits, vegetables and low-fat dairy foods.
- Increase fiber intake by choosing whole grain products.
- Limit the amount of sugar and sugar derivatives in your diet.
- Reduce alcohol consumption.
- Follow a moderate exercise program for at least 30 minutes per day such as brisk walking, weight training, biking or aerobics.
Ever notice how lifeless a house plant looks when you forget to water it? Just a little water and it seem to perk back up. Water nutrition is just as essential for our bodies because it is in every cell, tissue, and organ in your body. That is why getting enough water nutrition every day is important for your health. Water is a combination of hydrogen and oxygen. It is the basis for the fluids of the body. Water makes up more than two-thirds of the weight of the human body i.e. the body is made up of 55–75 per cent water. Water forms the basis of blood, digestive juices, urine and perspiration and is contained in lean muscle, fat and bones.
Here are some facts about water nutrition:-
- Water is the main constituent of the body and forms 50-60% of body weight and around 75% of volume. The exact amount varies with age and sex and also depends on body fat content.
- Lukewarm Water is the perfect complement for a nutritionally balanced meal.
- Water is one of the six basic nutrients. It is widely seen as the most important nutrient because the body requires it constantly and all the important chemical reactions – such as the production of energy – take place in water.
- Drinking water helps keep the body flushed of waste products.
- Strange as it sounds, drinking more water actually helps to reduce water retention.
- We each use around 150 litres of water a day, but national surveys show us that we currently drink as little as one litre – that’s around half the amount we need.
- We lose lots of water when we suffer from diarrhoea, sickness or infections that cause fever. It is vital to drink more water at these times.
- It is generally recommended that adults should drink around two litres of water daily and considerably more when they perform exercise and/or the weather is hot. 6-8 good-sized glasses of water a day should give you this amount.
- Being well hydrated helps medicines to work more effectively and helps combat the diuretic effect of some medicines.
- Water is the drink of choice for protecting your teeth and gums.
Water Nutrition – Recommended daily Intake
Approximately six to eight glasses (at least 150ml each) of a variety of fluids can be consumed each day. More than eight glasses may be needed for physically active people, children, and people living in hot or humid environments, and breastfeeding women (who need an extra 750–1,000ml per day). Less water may be needed for sedentary people, older people, people in a cold environment or people who eat a lot of high water content foods.
Sometimes we feel like the world around has suddenly gotten crazy. Sometimes we notice that red lights are more annoying than usual. While many things can cause irritability, such as lack of sleep or the regular hormonal changes due to a woman’s monthly cycle, the timing and amount of food that we are eating and drinking are also to be blamed for such matter mood swings.
If we talk about Low-calorie diets, they can either motivate you highly for your weight-loss efforts or just get on your nerves. As gaining weight might occur gradually over many years, like wise if you want healthy weight loss, it will also require time and thus it needs so much of efforts and patience.
Physical Effect During Calories Burn
Our body always needs some amount of calories just for sustenance of respiration, temperature regulation and digestion. Any physical activity you engage in ups the calorie count you need to function. When you cut back severely on the calories you eat, you might lack the available carbohydrates needed for fuel. Stored fat helps fuel low-intensity exercise, but when you don’t eat enough, your performance during intense activities such as tennis or running might suffer. Even at rest you can get hunger pangs and feel irritable when starting a low-calorie diet. The “American Journal of Clinical Nutrition” reports that irritability and hunger issues peak in evening hours and gradually lessen as the weeks of a diet progress
Psychological Effects During Calories Burn
Hunger and energy deprivation can make you angry or exacerbate existing irritation. Performing a task that requires some strength and dexterity becomes harder when you have flagging energy and focus due to lack of food. Feeling lethargic, you might give up on exercise; abruptly stopping habitual exercise can further darken your mood, creating an unhealthy cycle. In extreme cases, you may become hypoglycaemic, when your blood sugar level drops dangerously low. To avoid the condition and its confusion, dizziness and nausea, always eat at regular intervals when you restrict calories too.
Energy Density During Calories Burn
Low-calorie diets need not leave you feeling famished. Select foods that are lower in energy density so that you can eat a larger volume of food and feel full for a longer time. Generally, foods that have a high percentage of water have fewer calories, so vegetables such as zucchini/cucumber/bottle gourd etc cooked in with foods like chilli help lighten the calorie load. Dietary fibre present in bran and brown rice also provides low-calorie heft to a low-calorie diet. The Canters for Disease Control and Prevention lists fibre as having an energy density of between 1.5 and 2.5 calories per gram. Carbohydrate and protein both have an energy density measured at 4 calories per 1 g. Fats have a higher energy density, measuring at 9 calories per 1 g.
Considerations During Calories Burn
Extremely low-calorie diets can backfire if you cannot sustain the effort it takes to adhere to one. Your body might react to a sudden and drastic reduction in food by lowering its metabolic rate. You ingest fewer calories, but you burn off fewer calories as well. A modest 500-calorie-per-day deficit yields a 1-lb.-per-week weight loss. One pound is the equivalent of 3,500 calories. So in order to manage your body functioning smoothly, one needs to provide the basic nutrition in appropriate portions. This not only makes you reach an ideal weight steadily, but also helps you manage excess cravings and unexplained mood swings.
What’s that on the telly? It’s an angel sent from God
Growing in my belly…!!
Like a sweet pea in a pod
Even though everyone will advise you to eat for two, the average woman does not need any extra calories during the first six months of pregnancy. Your body actually becomes more efficient at extracting the required energy and nutrients from your diet when you’re expecting a baby. Even in the last few months, you only need about 200 extra calories per day.
Many vegetarian pregnant women worry about the effect their diet may have on their developing baby during pregnancy. However, with careful meal planning, there may be no need for concern
“Vegetarian pregnancy diet can provide the mother and baby with all the proper nutrients they need,” says RacheleDependahl, RD, a dietician at Cedars-Sinai Medical Group in Beverly Hills, Calif.
These nine months may be the most challenging months of your life. With your body undergoing a number of changes, you need to be extra careful about yourself as well as your surroundings. And watching your vegetarian pregnancydiet should be on top of your top list.
Vegetarian Pregnancy Diet: The Pros
There are many positive aspects to maintaining a vegetarian diet during pregnancy. For instance, vegetarian sources of protein are easier on the kidneys. And being a vegetarian can help keep tooth decay — a common problem during pregnancy — at bay. In addition, vegetarian eating, in general, lowers the risk of the following conditions:
*Type 2 diabetes
Another plus to being a vegetarian, says Martha K. Grodrian, RD, a nutrition therapist at Good Samaritan Hospital in Dayton, Ohio, is that “most vegetarian women eat fewer junk foods and a more nutritious diet.”
Vegetarian Pregnancy Diet: The Cons
A vegetarian diet during pregnancy can be a healthy option, though it requires a little more effort.
“It may take more work and effective meal planning to follow a vegetarian diet that is healthy during pregnancy,” says Grodrian. “In general, the more foods a vegetarian omits from the diet, the more difficult it is to meet nutrient needs.” However, dietary supplements may be able to fill the void.
A lacto-ovo vegetarian (one who also eats dairy and eggs) can get all the nutrients she needs for a healthy pregnancy through diet and a multivitamin/mineral supplement. A vegan, on the other hand, who avoids all animal products, will need to take supplements of vitamin B12 and iron and might want to take calcium, zinc, and vitamin D, too.
Vegetarian Pregnancy Diet: Nutritional Guidelines
Nutritional guidelines for pregnant vegetarians are the same as for non-vegetarian women who are expecting. “All pregnant women need additional iron, calcium, folate, essential fatty acids such as DHA (which can be obtained in a vegetarian form), zinc, protein, and 200 to 300 calories more than pre-pregnancy,” says Grodrian.
Specifically, vegetarian pregnancy diet should include the following:
*Six to eleven servings per day of bread, cereal, rice, and pasta (choosing whole grain when possible)
*Four to five servings per day of vegetables.Four or more servings of fruits
*Eight servings of milk and milk alternatives (one cup of cooked kidney beans as a milk alternative, for instance).
*Three to four servings of beans and bean alternatives.
*Two servings of omega-3 fats for DHA (found in flaxseed oil, walnuts, tofu, and omega-3 fortified eggs, among other places).
*Fats, sweets, and junk food should be eaten sparingly
Pregnant women should be careful to avoid the following foods:
*Unpasteurized soft cheeses (such as brie, Camembert, and feta) and unpasteurized milk, because they carry the risk of listeriosis (a food-borne illness caused by bacteria).
*Raw vegetable sprouts and fresh unpasteurized fruit and vegetable juices, which can contain bacteria like E. coli and salmonella.
Breakfast is the most important meal of the day. Not only does it give you energy to start a new day, but breakfast is linked to several health benefits, including weight control and one’s performance in his/ her respective field.
Eating breakfast increases metabolism more than any other meal of the day and can help protect against heart disease and other life-shortening health conditions, according to the Harvard Medical School. Skipping breakfast leads to overeating later in the day and may contribute to obesity, according to Mary Ellen Camire, a nutrition professor with the Institute of Food Technologists. A healthy, filling breakfast helps control appetite throughout the day, encourages the body to burn more calories, and can even improve memory and school performance.
Studies show that eating a healthy breakfast can help give you:
* A more nutritionally complete diet, higher in nutrients, vitamins and minerals
* Improved concentration and performance in the classroom or the boardroom
* More strength and endurance to engage in physical activity
* Reduces cravings in later part of the day.
A recent study conducted by researcher of University of Missouri has found that eating healthy, high protein breakfast increases satiety and reduces hunger throughout the day.
A high-protein breakfast takes longer to move through the stomach, allowing dieters to feel full longer, which bolsters their ability to resist reaching for more food. High-protein breakfasts reduce the amount of ghrelin — a hormone that stimulates a feeling of hunger — in the bloodstream more effectively than high-carbohydrate breakfasts. A high-protein breakfast led to greater satiety and lower reward-driven eating behavior than a low-protein breakfast, according to a University of Missouri study published in “Obesity” in 2011.
Study shows that high-protein breakfast reduces cravings
The study targeted young people, who are quite prone to skipping breakfast. Approximately 60 percent of teens skip breakfast on a regular basis. Not eating breakfast not only increases the chances people will snack during the day, but it also impairs cognition. Students who eat breakfast are more alert and generally perform better in class.
In the study, some subjects ate no breakfast, others ate a typical breakfast such as cereal and milk, and the rest ate a high-protein breakfast of Belgian waffles and yogurt. This study concludes that those who ate either breakfast had (obviously) reduced appetite at lunch time. However, those who ate the high protein breakfast had a significantly reduced appetite. This suggests that eating a high-protein breakfast could help prevent unhealthy snacking and even be a way to help people lose weight.
A high protein breakfast can give you the perfect start to your day. Protein can be a great way to fuel up after a long night’s rest. Here are some reasons why you should enjoy a breakfast that is high in protein..
Why Eat Protein?
Protein is a building block of cells throughout the body. It is necessary for healthy skin, nails, muscles, cartilage and blood. Protein helps to build and repair bodily tissues, and it is used to produce hormones and enzymes. When you eat protein for breakfast, you will feel more energized and ready to take on your day. You are also more likely to feel full longer, which can lead to healthier eating habits and possibly even weight loss.
HOW TO SNEAK PROTEIN IN YOUR BREAKFAST
Recent studies support the idea that getting 15-30 grams of protein in your morning meal is the best way to jumpstart your metabolism, prevent mid-morning sugar crashes, and manage overeating all day long. Protein is a great slow-burning fuel for your body, tamping down your appetite for hours after a meal. As a result, a protein-rich breakfast can actually help you and to maintain a healthy weight.
Here is the list which highlightes the good sources of protein that one can include in his/her diet-:
* Sea food
* Milk and milk products.
Yogurt and beans are both low-fat protein sources that can be part of a healthy breakfast, and eggs remain a highly valuable breakfast protein food. People who eat two eggs along with toast and fruit for breakfast show reduced caloric intake for a full 36 hours after eating the breakfast, according to the Institute for Food Technologists.
OTHER BENEFITS OF HIGH PROTEIN BREAKFAST
* Increased Satiety
* Reduced risk of heart disease
* Reduced risk of type2 diabetes
WARNING REGARDING THE PROTEIN SOURCES
While a high-protein breakfast offers a number of health benefits but it is important to choose high-protein options that do not contain excess fat. High-protein sources like red meat and full-fat cheeses can be high in saturated fats that can outweigh the benefits of satiety throughout the day. Instead, opt for lean protein choices like egg whites, lean ground beef, skim milk, steamed sprouts or low-fat yogurt. Lean protein food selections offer the benefits of a high-protein breakfast, without harmful effects like weight gain or increased cholesterol levels that can stem from eating high-fat protein sources.
Some diseases can be silent predators, offering few or no warning signs to alert you early. One such disease is diabetes. Not only does diabetes affect almost 50. 8 million people in India, but 25 percent don’t even know they have it.
What Is Diabetes?
As food is digested, it is broken down into glucose (also known as sugar), which provides energy and powers our cells. Insulin, a hormone made in the pancreas, moves the glucose from the blood to the cells. However, if there is not enough insulin or the insulin isn’t working properly, then the glucose stays in the blood and causes blood sugar levels to rise.
There are three main types of diabetes: type 1, type 2, and gestational diabetes. Type 1 result from the pancreas no longer being able to make insulin and is usually found in children, teens. The most common form of diabetes is type 2. Risk factors include being overweight; not getting enough physical activity; having a parent or sibling with diabetes; being African-American, Asian-American, Latino, Native American, or Pacific Islander; being a woman who had gestational diabetes or gave birth to a baby who weighed more than nine pounds; having high blood pressure, having low HDL (good cholesterol) or high triglycerides; or having pre- diabetes.
Diabetes Diet : What is it all about?
Food can either promote diabetes or help prevent it, depending on how it affects the body’s ability to process glucose. People should avoid foods that cause a sudden spike in blood sugar levels and those that raise cholesterol, such as processed foods, foods high in saturated fats or with trans fats, and foods with added sugars and syrups.
Processed foods as well as items high in fat or sugar not only can disrupt the balance between glucose and insulin, resulting in inflammation, but can also contribute to risk factors such as being overweight.
Carbs, too, need to be watched. While they are necessary to fuel the body, some carbohydrates raise blood glucose levels more than others. “The glycemic index GI measures how a carbohydrate-containing food raises blood glucose in the body. Low GI measure foods raise blood glucose levels in blood slowly and keep you full for longer. High GI foods on the other hand include foods which cause a sudden spike in blood sugar levels and do not keep stomach full for sufficient time.
There is no specific diabetes diet. The important thing is to follow a meal plan that is tailored to personal preferences and lifestyle and helps achieve goals for blood glucose, cholesterol and triglycerides levels, blood pressure, and weight management.
Research shows that both the amount and the type of carbohydrate in food affect blood glucose levels. Studies also show that the total amount of carbohydrate in food, in general, is a stronger predictor of blood glucose response than the GI. Dry beans and legumes, all non-starchy vegetables, and many whole-grain breads and cereals all have a low GI.
A Diabetes diet is virtually the same as a healthy diet for anyone. Eat reasonably sized portions to avoid gaining weight, and include Low GI fruits and vegetables; whole grains rather than processed ones; fish and lean cuts of meat; beans and legumes; and liquid oils. Limit saturated fats and high-calorie snacks and desserts like chips, cake, and ice cream, and stay away from trans fats altogether.
Thirty minutes of exercise most days of the week and losing 5 to 10 percent of body weight, if a person is overweight, are also crucial in reducing the risk of type 2 diabetes.
Finally, anyone experiencing frequent urination, extreme thirst or hunger, unexplained weight loss, fatigue, blurry vision, or frequent infections should see a doctor for a blood test to check for diabetes. With careful attention and healthy lifestyle choices, diabetes can be kept under control.
Timing of meals in a Diabetes Diet
Planning a Diabetes diet is not simply a matter of “what one eats”, but also when one eats. One should not give long gaps between meals. A gap of more than 3.5-4 hrs can instabilize body glucose levels and can be fatal to diabetics. Regular monitoring of one’s sugar levels before going to bed and after waking up can help one keep a check on the levels and act accordingly to avoid any fatal consequences. If one checks blood glucose at bedtime and find it to be low, for example below 6 millomoles, it is advisable to take some long-acting carbohydrate before retiring to bed to prevent night-time hypoglycaemia. So it is not only the quantity or quality of meals that is to be manages but also the timings of consuming meals which has to be taken care of. A well planned Diabetes diet with all these guidelines followed properly, can help a diabetic, lead a normal life with control over diabetes!
Olive oil is called the healthiest of all cooking oils and is present in different variants like extra virgin oil etc. The variants have different properties and used differently. Olive oil is primarily unsaturated fat and just 12% of saturated fat and improves heart health and increases good cholesterol. It has a lot of vitamins E & K with essential fatty acids and antioxidants. In addition to bolstering the immune system and helping to protect against viruses, olive oil has also been found to be effective in fighting against diseases.
Maintains Good Cholesterol Levels: One of the important health benefits of olive oil is to reduce the bad cholesterol. Olive oil contains a potent mix of antioxidants that can lower your “bad” (LDL) cholesterol but leave your “good” (HDL) cholesterol untouched. The cholesterol-lowering effects of olive oil are even greater if you choose extra-virgin olive oil, meaning the oil is less processed and contains more heart-healthy antioxidants.
Good for stomach: Another health benefit of olive oil is its good for your stomach. Olive oil is most tolerated by the stomach due to its high oleic acid content. Since ancient times, olive oil has been ingested to treat gastritis and gastroduodenal ulcers. Feeling a little constipated? Take two tablespoons of olive oil in the morning on an empty stomach.
Fortifies Your Bones: Olive oil does wonders for your child’s bone development. Studies support that when eaten in normal amounts, olive oil provides a relatively low amount of essential fatty acids with the highest linolenic ratio similarly found in human milk. To keep our bones strong, consume foods like olive oil, which are high in oleic glycerides but low in polyunsaturated fats.
Aids Digestion: Aiding digestion is another benefit of olive oil. Extra virgin olive oil aids in digestion and in the absorption of minerals and vitamins. It even acts as a mild laxative! For best results, eat your olive oil fresh and in its raw state. Remember, extra virgin olive oil is lowest in acidity and highest in anti-oxidants, minerals and vitamins. So use high quality olive oil and a lot of it!
Reduce Cancer: The phytonutrient in olive oil, oleocanthal, mimics the effect of ibuprofen in reducing inflammation, which can decrease the risk of breast cancer and its recurrence. Squalene and lignans are among the other olive oil components being studied for their possible effects on cancer.
Oxidative Stress: Reducing stress in also another health benefit of Olive oil as It is rich in antioxidants, especially vitamin E, long thought to minimize cancer risk. Among plant oils, olive oil is the highest in monounsaturated fat, which doesn’t oxidize in the body, and it’s low in polyunsaturated fat, the kind that does oxidize.
Reduce the risk of Diabetes: It has been demonstrated that a diet that is rich in olive oil, low in saturated fats, moderately rich in carbohydrates and soluble fiber from fruit, vegetables, pulses and grains is the most effective approach for diabetics. It helps lower “bad” low-density lipoproteins while improving blood sugar control and enhances insulin sensitivity.
Reduce Obesity: Although high in calories, olive oil has shown to help reduce levels of obesity.
The health benefits of olive oil are extensive with new positive attributes discovered all the time. One prominent cardiologist recommends at least two tablespoons of extra virgin olive oil each day to enjoy the many ways olive oil can be beneficial to your health and well being.
The amount and type of food you eat has a major influence on your health. If you eat a well-balanced diet, it can reduce your risk of various diseases as well as help you to maintain a healthy weight. There are certain times when it can be particularly important to make sure that you follow a healthy diet, for example, if you want to lose excess weight or if you’re watching what you eat because you’re pregnant. However, it’s important to eat a healthy diet throughout your life, no matter what age you are – there’s never a bad time to make some changes and improve your eating habits.
A balanced diet requires eating a variety of foods without consuming too much of any one. It also means eating certain things in moderation, namely saturated fat, Trans fat, cholesterol, refined sugar, salt and alcohol. The goal is to take in nutrients you need for health at the recommended levels. Each food is categorized into a different group based on its similarity in content to other foods within that same group.
Why is it important to eat balanced diet?
The purpose behind a balanced diet is to consume all of the necessary nutrients, vitamins and minerals which are essential for maintaining basic human physiological functions. These compounds aid in digestion and metabolism, help body tissue grow play an important role in hormones and assist the cell with its functions.
For Balanced diet one should need to eat a range of foods to get all of the nutrients and fibre your body needs. The five main food groups are:
* Starchy foods, which include bread, pasta, rice and potatoes
* Fruit and vegetables
* Milk and other dairy foods
* Meat, fish, eggs, beans and other non-dairy sources of protein
* Foods high in fat or sugar
* Eat the right balance of foods from these groups to make sure your body gets all it needs to stay healthy
Getting The Balance Right!
Fruit and vegetables : Fruit and vegetables are a vital source of vitamins and minerals. It is advised that one should eat five portions of a variety of fruit and vegetables a day. There’s evidence that people who eat at least five portions a day are at lower risk of heart disease, stroke and some cancers.
Eating five portions is not as hard as it might sound. Just one apple, banana, pear or similar-sized fruit is one portion. A slice of pineapple or melon is one portion. Three heaped tablespoons of vegetables is another portion.
Starchy foods: Starchy foods such as bread, cereals, potatoes, pasta, maize are an important part of a healthy diet. They are a good source of energy and the main source of a range of nutrients in our diet. Starchy foods are fuel for your body.
Starchy foods should make up around one third of everything we eat. This means we should base our meals on these foods.
Try and choose wholegrain or wholemeal varieties, such as brown rice, wholewheat pasta and brown wholemeal bread. They contain more fibre (often referred to as ‘roughage’), and usually more vitamins and minerals than white varieties.
Meat, fish, eggs and beans :These foods are all good sources of protein, which is essential for growth and repair of the body. They are also good sources of a range of vitamins and minerals.
Meat is a good source of protein, vitamins and minerals such as iron, zinc and B vitamins. It is also one of the main sources of vitamin B12. Try to eat lean cuts of meat and skinless poultry whenever possible to cut down on fat. Always cook meat thoroughly.
Fish is another important source of protein, and contains many vitamins and minerals. Oily fish is particularly rich in omega-3 fatty acids. Aim for at least two portions of fish/ chicken a week.
Eggs and pulses (including beans, nuts and seeds) are also great sources of protein. Nuts are high in fibre and a good alternative to snacks high in saturated fat, but they do still contain high levels of fat, so eat them in moderation.
Milk and dairy foods: Milk and dairy foods such as cheese and yoghurt are good sources of protein. They also contain calcium, which helps to keep your bones healthy.
To enjoy the health benefits of dairy without eating too much fat, use semi-skimmed milk, skimmed milk or 1% fat milks, lower-fat hard cheeses or cottage cheese, and lower-fat yogurt.
Fat and sugar: Fats and sugar are both sources of energy for the body, but when we eat too much of them we consume more energy than we burn, and this means that we put on weight. This can lead to obesity and also increases the various metabolic diseases in an individual.
Try to cut down on foods that are high in saturated fat and have smaller amounts of foods that are rich in unsaturated fat instead. For a healthy choice, use just a small amount of vegetable oil or reduced fat spread instead of butter, lard or ghee. When having meat, choose lean cuts and cut off any visible fat.
Failing to eat a balanced diet can be dangerous. A deficiency of any single nutrient may cause osteoporosis, muscle attenuation, irritation, skin irregularities, growth and development problems, anemia, suppressed functionality of the brain and nervous system and many other serious health concerns. A loss of zinc and protein, for instance, can cause dry, brittle and loose hair. These effects can range from subtle to serious. So in order to lead a happy and healthy life one should make a habit of following the balanced eating pattern in day to day life.
Nuts and seeds are very popular as well as healthy and nutritious snack among individuals. They are perfectly adapted to the taste and ability of humans to pick, dry, store, and crack. In addition to being excellent sources of protein, nuts and seeds have many other benefits, they contain vitamins, minerals, fiber and other chemicals that may prevent cancer and heart disease. Although many people are hesitant to eat nuts because they are high in fat, eating nuts can provide a sense of fullness or satisfaction that actually causes you to eat less of other high-calorie, high fat foods. Eating nuts and seeds are a great way to add vitamins, minerals, fiber, and essential fatty acids (like omega 3 and omega 6), to your diet. Some great choices include almonds, cashews, flaxseeds (ground), peanuts, pumpkin seeds, sesame seeds, sunflower seeds, and walnuts.
Some of the healthiest seeds and nuts along with their benefits are as follows-:
Almonds – Almonds are preferably high in PUFA, with a total of 12.1 grams per 100 grams, most of it is omega-6 fatty acid. They are a good source of manganese, copper, magnesium, vitamin E and riboflavin. There are certain wild almonds which are highly toxic due to the presence of a compound that breaks into cyanide but modern domesticated almonds don’t contain that compound. Eating almonds can lower bad cholesterol, reduce the risk of heart disease, provide protection against cardiovascular disease and diabetes, boost energy, and help to prevent gallstones. Whole almonds (with skins) provide the most heart-healthy benefits.
Cashews – Cashews are high in antioxidants and have a lower fat content than most other nuts. These are moderately low in PUFA, with a total of 7.8 grams per 100 grams most of it is omega-6 fatty acid. Cashews are also a good source of monounsaturated fats, copper, magnesium and phosphorous. Eating cashews promotes good cardiovascular health, even in individuals with diabetes.
Walnuts – Walnuts are very high in PUFA with a total of 47.2 grams per 100 grams with a fair amount of omega 3 fatty acid. They are a good source of magnesium, manganese and copper. Eating walnuts may benefit your cardiovascular system, improve cholesterol in individuals with type 2 diabetes, help brain functions, protect bone health, and help to prevent gallstones. Walnuts also have bio-available melatonin, which helps regulate sleep. A new study published in the Journal of the American College of Cardiology(Oct. 17, 2006) found that eating walnuts after a meal high in unhealthy fats can reduce the damaging effects of such fats on blood vessels. Walnuts also contain l-arginine, which is an essential amino acid that the body uses to produce nitric oxide, necessary for keeping blood vessels flexible.
Peanuts – Peanuts are a good source of heart-healthy monosaturated fat, flavonoids , antioxidants, phytosterols, phytic acid and folic acid, making them heart-healthy, a good way to reduce your risk of stroke, and possibly even cancer. Peanuts are also a good source of vitamin B3 (niacin), folate, copper, manganese, and protein, and are a significant source of resveratrol, a chemical studied for potential anti-aging effects. Peanuts and peanut butter may also help prevent gallstones and protect against Alzheimer’s disease.
Flaxseeds – Flaxseeds, also known as linseeds, are an excellent source of omega-3 fatty acids. Flaxseeds may provide anti-inflammatory benefits, protect your bones, and protect against heart disease, breast cancer, and diabetes. Eating flaxseeds also lowers blood pressure in men with high cholesterol. Flaxseeds are also rich in fiber and manganese and are a good source of folate, vitamin B6 (pyridoxine), magnesium, phosphorous, and copper, and lignan phytonutrients. Have a tsp in salads or in curd daily to get maximum benefits.
Pumpkin seeds – Eating the green, hulled, pumpkin seeds (also called pepitas) may promote prostate health, protection for men’s bones, anti-inflammatory benefits for those with arthritis, and help lower cholesterol. Pumpkin seeds are a good source of the essential fatty acids, potassium, phosphorous, magnesium, manganese, zinc, iron, and copper, protein, and vitamin K.
Sesame seeds – Sesame seeds and tahini are rich in beneficial minerals. Not only are sesame seeds a very good source of manganese and copper, but they are also a good source of calcium, magnesium, iron, phosphorous, vitamin B1 (thiamin), zinc, dietary fiber, and healthy (monosaturated) fats. They contain powerful antioxidants called lignans, which are also anti-carcinogenic. They also contain phytosterols, which block cholesterol production. Sesame contains one lignan unique to it called sesamin. Eating sesame seeds may help lower cholesterol, provide relief for rheumatoid arthritis, and support vascular and respiratory health. The nutrients of sesame seeds are better absorbed if they are ground or pulverized before consumption.
Sunflower seeds – Eating sunflower seeds may help provide anti-inflammatory and cardiovascular benefits, lower cholesterol, and prevent cancer. Sunflower seeds are an excellent source of vitamin E. Sunflower seeds are also an excellent source of linoleic acid (an essential fatty acid), dietary fiber, protein, and minerals such as magnesium and selenium, and are high in cholesterol-lowering phytosterols.
How much should I have?
One serving of nuts or seeds is about a ¼ cup or 60 ml.This amounts should just fit into the palm of your hand. .Nuts and seeds are healthy choices, but be careful not to overdo the quantity. They are high in fat so the calories can add up quickly!
GUIDELINES FOR EATING NUTS AND SEEDS
Here are certain tips for incorporating nuts and seeds into your diet.
* Nuts and seeds are best eaten raw and unsalted.
* Store nuts and seeds in the refrigerator or freezer to preserve freshness.
* If you enjoy nuts and seeds roasted, roast them yourself in the oven.
* If you can’t eat nuts and seeds without salt, buy them raw, roast them and sprinkle on a pinch of sea salt.
* Nuts and seeds make a great addition to salads (instead of croutons), stir-fries and oatmeal.
* Nut butters are easier to digest, but stick to ½-1 tsp in a day
* Although nuts and seeds offer many benefits, too much of this good thing can wreak havoc on your waistline and digestion. Stick to 1 to 2 ounces per day.
Feeling hungry ? Eat these low calorie foods to keep yourself full.
Fiber is a substance found in plant and the dietary fiber that you eat is found in fruits, vegetables and grains. It’s very important part of a healthy diet. Eat more fiber to get maximum benefits. High fiber foods can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes and heart disease other than its main function of bowel stability and strength.
Soluble fibre – Includes pectins, gums and mucilage, which are found mainly in plant cells. One of its major roles is to lower blood cholesterol levels. Good sources of soluble fibre include fruits, vegetables, oat bran, barley, seed husks, flaxseed, psyllium, dried beans, lentils, peas, soy milk and soy products. Soluble fibre can also help with constipation.
Insoluble fibre – Includes cellulose, hemicelluloses and lignin, which make up the structural parts of plant cell walls. A major role of insoluble fibre is to add bulk to faeces and to prevent constipation and associated problems such as haemorrhoids. Good sources include wheat bran, corn bran, rice bran, the skins of fruits and vegetables, nuts, seeds, dried beans and wholegrain foods.
Most plant-based foods, such as oatmeal and beans, contain both soluble and insoluble fiber. However, the amount of each type varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.
Health Benefits of high fiber foods.
Aids in achieving healthy weight: High fiber foods generally require more chewing time, which gives your body time to register when you’re no longer hungry, so you’re less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less “energy dense,” which means they have fewer calories for the same volume of food.
Lowers cholesterol levels : High fiber foods like Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or “bad,” cholesterol levels. Studies also have shown that fiber may have other heart-health benefits, such as reducing blood pressure and inflammation.
Helps maintain bowel health: A high fiber food may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease). Some fiber is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the colon.
Helps control blood sugar levels: In people with diabetes, fiber particularly soluble fiber can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.
Normalizes bowel movements: Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool.
Fibre and ageing : Fibre is even more important for older people. The digestive system slows down with age, so a high fibre foods ecomes even more important.
High-fiber foods are good for your health. But adding too much fiber too quickly can promote intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a period of a few weeks. This allows the natural bacteria in your digestive system to adjust to the change.
Also, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky.
So bulk up your daily diet with high fibre foods for satiety, wholesome meal experience and a route to a healthy you!
Coffee made with organic beans contains numerous health benefits. In addition to working as a stimulant, it can be used to control diseases such as asthma. It has also been proved that coffee reduces the risk of colon cancer.
Where as Green tea lowers total cholesterol levels, as well as improves the ratio of good cholesterol to bad cholesterol. Moreover, it inhibits the abnormal formation of blood clots which is the leading cause of heart attacks and stroke.
Fats are an important part of a healthy diet: They provide essential fatty acids, keep our skin soft, deliver fat-soluble vitamins, and are a great source of energizing fuel.For years, nutritionists and doctors have preached that a low-fat diet is the key to losing weight, managing cholesterol, and preventing health problems. But more than just the amount of fat, it’s the types of fat you eat that really matter. Apart from this it’s easy to get confused about good fats vs. bad fats. So first of all its really important to know what are good and bad fats?
Types of dietary fat: Good fats vs. bad fats
To understand good and bad fats, you need to know the names of the dietary fats and some information about them. There are four major types of fats:
Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health
Appearance-wise, saturated fats and trans fats tend to be solid at room temperature (think of butter or traditional stick margarine), while monounsaturated and polyunsaturated fats tend to be liquid (think of olive or corn oil).
The best sources of healthy monounsaturated and polyunsaturated fats are vegetable oils, nuts, seeds, and fish.
Cook with olive oil. Use olive oil for stove top cooking, rather than butter, stick margarine, or lard. For baking, try canola or vegetable oil.
Eat more avocados. Try them in sandwiches or salads. Along with being loaded with heart and brain-healthy fats, they make for a filling and satisfying meal.
Reach for the nuts. You can add them to salads to give a crunchy flavour or just add them to your mid time snacking meal. Unlike most other high-fat foods, they make for a low-calorie snack
Snack on olives. Olives are high in healthy monounsaturated fats. Use them in salads, as a pickle or in sandwiches.
Dress your own salad. Commercial salad dressings are often high in saturated fat or made with damaged Trans fat oils. Create your own healthy dressings with high-quality, cold-pressed extra virgin olive oil, flaxseed oil, or sesame oil.
General guidelines for choosing healthy fats
With so many different sources of dietary fat—some good and some bad—the choices can get confusing. But the bottom line is simple: don’t go no-fat, go good fat.
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 might mean replacing some of the meat you eat with beans and legumes, or using olive oil rather than butter.
Try to eliminate trans fats from your diet. Check food labels for trans fats. Avoiding commercially-baked goods goes a long way. Also limit fast food.
Limit your intake of saturated fats by cutting back on red meat and full-fat dairy foods. Try replacing red meat with beans, nuts, poultry, and fish whenever possible, and switching from whole milk and other full-fat dairy foods to lower fat versions.
Eat omega-3 fats every day. Good sources include fish, walnuts, freshly ground flax seeds, flaxseed oil, canola oil, and soybean oil.
The fat requirement for an individual depends on one’s lifestyle, weight, age and most importantly the state of one’s health. The USDA recommends that the average individual should follow these guidelines-:
Keep total fat intake to 20-30% of calories
Limit saturated fats to less than 10% of your calories (200 calories for a 2000 calorie diet)
Limit trans fats to 1% of calories (2 grams per day for a 2000 calorie diet)
The best way to keep on top of the fats in your diet is to become a label reader. On the nutrition facts panel, you’ll find all the information you need to make healthful choices. Look for foods that are low in total fat as well as in saturated and Tran’s fats.
It’s a famous phrase “YOU are what you eat” but only few of us are fully aware of its meaning. Eating healthy food is very essential in order to enjoy life.Eating well does not require eating expensive or unusual foods. Simple foods from the basic food groups will serve your body and nourish it to contribute to your overall health. According to National Institute of Health, Food supplies the nutrients needed to fuel your body so you can perform your best. Go, Slow, Whoa is a simple way to recognize foods that are the smartest choices.
“GO” Foods: Eat almost anytime (Most often) — they are lowest in fat, added sugar, and calories. For eg. Whole grains and pulses, Fresh fruits and vegetables, Dairy products.
“SLOW” Foods: Eat sometimes (Less often) — they are higher in fat, added sugar, and/or calories. For E.g. Processed food items, Red meat etc
“WHOA” Foods: Eat once in a while (Least often) — they are very high in fat and/or added sugar, and are much higher in calories. E.g, Aerated drinks, sweets, Fried items, etc
To be healthy in each decade of life, you need to follow certain essential points.
Teenage and Eating!
Before you eat the next candy bar think about it, if that is going to improve your health or make it worse. Most teens do not realize what they are eating or why they are eating. The teenage years are the most important time to watch what you are eating as these are body development years and we mostly form our eating habits during these years. There are certain guidelines that need to be followed by each and every teenager.
Do not eat when you are not hungry!
If you get the need to crunch or chew food when you are not hungry, eat something low in calories such as a fruit or a couple of nuts.
Drink at least 4 to 8 glasses of water a day, depending on how active you are, and how hot it is at your location.
Check food labels.
Always eat a good, hearty breakfast!
Eat your dinner earlier.
Avoid regular intake of fast food and junk food (French fries, pizza, etc.)
Limit your intake on sweets.
Fill up half your plate with veggies.
Adults and Eating!
With advancing age, certain changes occur in the body. In thirties you may feel slowing of metabolism plus difficulty in losing weight. Your diet should be planned in such a way that it fulfils the body requirement according to physiological changes.
One should include whole grains, good quality proteins and healthy fat sources in daily diet.
There should be a regular exercise routine to help keep body healthy and fit and prevent extra deposits of fat to be stored in body cells.
Females have various stages of hormonal changes during adulthood, from pregnancy to menopause. They should take care of their daily diet, activity pattern and extra supplementation, when required to combat with various body changes physically and physiologically.
Intake of vitamins, minerals and fibre should be increased depending of gender and that of fat and sweets should be reduced as body does not require any extra nutrition for growth and development.
Old age and Eating
The old age is the risk factor for various diseases. Chances of cancers are more here. So one should take extra care. All the body functions tend to slow down, muscles become weak and lose. This stage of life demands extra conscious effort and discipline in daily routine. Consumption of alcohol and smoking should be minimum. Small and frequent meal pattern should be followed. One should consume 4 to 6 meals in a day. This will reduce any kind of stress and enhance the metabolism. Plenty of fresh fruits & vegetables and omega 3 fatty acids should necessarily be added in the diet.
Irrespective of the age group we belong to, one should always be conscious of his eating habits and lifestyle. For example:
One should read labels carefully before buying any food item and chose from healthier alternatives.
One should eat fresh and seasonal fruits and vegetables.
One should go for regular health checkups.
One should take experts advice to help in planning a balanced diet and exercise pattern according to body’s requirement.
One should take recommended amount of daily water and sleep.
One should prefer eating home-cooked and fresh meals.
One should not indulge in fried items, sweets, alcohol and smoking.
A healthy lifestyle might take a little extra effort from your side to build and implement but the benefits that one gets of following a balanced and healthy routine are numerous. It’s worth the effort made!