Saturday November 17, 2018

Live Healthy Lifestyle with these Diet Hacks

The cooking process determines how much nutrition is retained in the items while being cooked

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Healthy diet
Healthy diet. Pixabay
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New Delhi, Sep 18, 2017: Chapatis, bread, pasta or even noodles are not bad for health if they are cooked the right way, say experts.

The cooking process determines how much nutrition is retained in the items while being cooked.

Celebrity nutritionist Pooja Makhija, who collaborated with Max Bupa for Junk the Junk campaign, and Ritika Samaddar, Regional Head – Dietetics, Max Healthcare, New Delhi, share some tips on eating healthy.

* Inherently, all food is good food as each food item contains some or the other vital intake ingredients, collectively forming a complete and wholesome meal. The two food items to avoid in excess are oil and sugar.

Contrary to general perception, one can lose weight even while including rice in their diet as long as they don’t consume rice in the form of fried rice or oily biryani. Refined sugar intake in tea, coffee or other drinks and desserts should be avoided or should be restricted to the minimum.

* Carbs provide energy and should comprise about 60 to 65 per cent of our diet. However, the intake needs to be managed – Two breads, one bowl of rice or one bowl of noodles is within the threshold of good carbs.

* Some people’s first attempt at losing weight and ‘staying healthy’ involves giving up oil altogether. It is never recommended to exclude cooking oil from one’s diet completely. Oil intake is vital to ensure joint mobility and heart and brain functioning. In fact, 2-3 teaspoons of oil is recommended for preparation of any dish to ensure the skin also gets the required nutrition.

* The process of juice extraction from fruits and vegetables results in the loss of healthy fibre, making the concentrate high in sugar content. Fruits and select vegetables should be consumed as whole to allow the body to absorb the nutrients sufficiently. Also, one should always consume fresh and seasonal fruits and vegetables.

* All breads, whether brown or white (regular) are made from wheat flour. Brown bread is the caramelised form of white bread and is not healthy. However, multi-grain bread with solid grains/ seeds is richer in fibre, although still made from wheat flour. One should not eat more than two slices of bread at a stretch as wheat flour is difficult to digest.

* Try and sneak in more of lentils and pulses and good quality proteins in your daily diet. The amount of protein required varies from person to person. It is calculated as 0.8 to 1 gm per kg of the ideal body weight.

* Salads are definitely a rich source of fibre with plenty of antioxidants, vitamins and minerals, but are completely devoid of proteins and fats and the fat-soluble vitamins. Hence, taking only salads is not healthy and leads to severe deficiencies of protein leading to weakness and precipitating to various chronic diseases.

* To avoid junk eating, one should keep snacks such as bhel, khakhra, makhanas, roasted peanuts, roasted channas, vegetable sandwich or roti wraps handy as healthy alternatives. (IANS)

 

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  • gaurita shenoy

    It is difficult to have both taste and nutrition at the same time. It is important to inculcate healthy eating habits early on. But yy kids won’t touch any of these salads etc. But give them a burger or pizza, and it’s gone in the blink of an eye. It is however good to know some companies taking healthy very seriously. Snaximum .com makes some delicious vegetable baked chips including sweet potato carrot and beetroot, 3 really healthy vegetables. My kids specially love the beetroot spicy chips. A lot of makhana flavours have also been introduced by a few companies and I find it easy to give it in the lunch box. there is also snack box serving some nice nuts that works as a nice in between

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  • gaurita shenoy

    It is difficult to have both taste and nutrition at the same time. It is important to inculcate healthy eating habits early on. But yy kids won’t touch any of these salads etc. But give them a burger or pizza, and it’s gone in the blink of an eye. It is however good to know some companies taking healthy very seriously. Snaximum .com makes some delicious vegetable baked chips including sweet potato carrot and beetroot, 3 really healthy vegetables. My kids specially love the beetroot spicy chips. A lot of makhana flavours have also been introduced by a few companies and I find it easy to give it in the lunch box. there is also snack box serving some nice nuts that works as a nice in between

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Health Benefits of eating more Whole Grains

Having a whole grain diet helps lose weight, as compared to refined grains -- rich in starch, gluten and devoid of natural fiber.

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Whole grains
Whole grains.Pixabay
  • Regularly consuming whole grain foods such as barley, brown rice, millet, oatmeal and rye may help lose weight
  • It also decreases the risk of heart disease and diabetes, a study has claimed.

Why should you eat more whole grains? Here is all you need to know

The findings showed that study participants who ate whole grains had less inflammation, particularly in overweight people, which increases the risk of developing Type 2 diabetes.

Further, participants were also found to eat less when whole grain products were on the menu because whole grain consumption causes satiety.

Importantly, having a whole grain diet helps lose weight, as compared to refined grains — rich in starch, gluten and devoid of natural fiber.

“Our analysis confirmed that there is a sound scientific basis for the dietary recommendation to eat whole grains. This may particularly apply to people who are at increased risk of developing cardiovascular disease or Type 2 diabetes,” said Tine Rask Licht, professor at the Technical University of Denmark.

Additionally, the researchers used DNA sequencing to analyze stool samples from the participants in order to examine whether the different diet types affected the participants’ gut bacteria composition.

Overall, the analysis did not show major effects of the dietary grain products on the composition of the lose weight.

“However, even though the analysis did not reveal significant changes in the average gut microbiota after whole grain consumption, it may well be that the individual components of our gut microbes has an impact on the individual reaction of our body to dietary whole grains,” Licht explained.

For the study, described in the journal Gut, the team included adults at risk of developing cardiovascular disease or Type 2 diabetes. The participants were divided randomly into two groups, with whole grain diet and refined varieties for eight weeks.(IANS)