VIEWS: 68 PAGES: 115 POSTED ON: 9/17/2012
1. Alcoholic Beverage Facts Have you ever thought about the nutritional value of the alcoholic beverage you are consuming? Probably not! Several interesting studies reveal that different kinds of alcoholic beverage have different kind of nutritional value. These various types of beverages have their own calorie content and react in different ways inside the human body. As for example 12 ounce of typical beer glass contains 150 calories while its lighter and mild version only has 110 calories. The nutritional content of these alcoholic drinks are also different, for example wine contains phytochemicals which act as antioxidants for the body, whereas beer provides the body with only sugar and carbohydrates. Alcoholic Beverages Tend To Stimulate Your Appetite Alcoholic beverages are said to be beneficial if taken in limited amount to increase your appetite. People who are anorexic should consume a limited amount of beer in order to boost up their hunger and digestion capabilities. Anti-Oxidant Content Certain kind of alcohol beverages contains anti-oxidizing chemicals like phytochemicals. The phytochemicals are basically found in good quantity in wine. These anti-oxidants help you to fight against ageing and also rejuvenate your skin tone. Consume With Right Eatables Always consume alcoholic beverages with right kind of eatables because certain eatables add a lot to your weight if consumed with wine, beer or rum. So, while boozing take care of what you eat along with the drink. Always Limit Your Intake Excess of everything is bad especially if it is an alcoholic beverage. So make sure you consume it only to the medically permissible limits. Excess consumption may lead to several other biological problems. It can also lead to intolerable hangover, nausea, vomit etc. Remember It Will Increase Your Weight Human body mechanism is like that it processes alcohol before fats, proteins and carbohydrates. So, consumption of alcohol is certainly going to slow down your fat burning process, thereby slowing your weight loss program. Hard Liquors Do Not Even Have Carbohydrates Hard liquors undergo the process of distillation and hence do not contain carbohydrates. Whenever you consume a hard alcoholic drink, remember it may not be having a trace of any nutritional items; so do not give an excuse of nutritional benefits. Always drink in limits. Alcohol Calorie Content Alcohol probably tastes exotic to some people, but it should be taken into consideration that alcohol is usually high in calorie content. Not only calories, but those calories are empty calories, meaning they provide less or no nutritional supplements to the body, yet mount up the caloric intake. Effects of Alcohol on the Body Consumption of alcohol is increased in the current times, and usually people enjoy drinking. However, drinking heavily over longer periods can result into serious problems. Alcohol misuse not only harms the individual but also poses a threat on society in terms of violence and crime, accidents and drink driving. Different Types of Alcoholic Beverages The market is stocked with different types of alcoholic beverages, differing in terms of alcohol content. There are some alcohol beverage types that are low in alcohol content like beer. Beer has an alcohol content of about 3-8% and wine consists of approximately 7-18% alcohol concentration. i. Alcohol Calorie Content Alcohol probably tastes exotic to some people, but it should be taken into consideration that alcohol is usually high in calorie content. Not only calories, but those calories are empty calories, meaning they provide less or no nutritional supplements to the body, yet mount up the caloric intake. Say, in a single serving of beer, there are about 150 calories. A single serving of light beer has around 110 calories, but such calories are in the form of simple carbohydrates and sugar which can encourage weight gain. Beer also lacks carbonation, that's why it is easy to drink beer quickly without getting the feeling of "full"; it further feeds the caloric intake. A six-ounce serving of wine typically has 140-150 calories and its caloric content is in the form of sugars and simple carbohydrates. Wine has anti-oxidant properties; it is very high in calories, and people generally consume more than one glass in a sitting. Liquor like rum or vodka which is mixed with other drinks has about 60 calories for a one-ounce serving. Moreover, depending on the mixer, such types of liquor can serve up to 200 calories with each drink. Sugary mixers, for example grenadine, offer lots of calories and sugar, and like other alcoholic beverages will not give a feeling of "full", so most likely the person will eat more after having a few drinks and absorb even more calories. Consuming small amounts of alcohol in moderation, will probably not have a huge impact on diet, but remember that alcohol is high in calorie content, and can pile up quickly. Alcoholic Drink Amount Calories Beer Half Liter184 Lager Half Liter180 Cider Half Liter200 Whisky 100ml 220 Gin 100ml 220 Brandy 100ml 220 Rum 100ml 220 Wine red 100ml 70 Wine white dry 100ml 65 Wine white medium 100ml 70 Wine white sweet 100ml 90 Wine white sparkling100ml 74 Champagne 100ml 126 ii. Effects of Alcohol on the Body Consumption of alcohol is increased in the current times, and usually people enjoy drinking. However, drinking heavily over longer periods can result into serious problems. Alcohol misuse not only harms the individual but also poses a threat on society in terms of violence and crime, accidents and drink driving. It also has a negative effect on relationships. Alcohol is a central nervous system depressant. The effect of alcohol on the body is based on the concentration of alcohol in the blood. The main content in alcoholic drinks is nothing but ethyl alcohol. In Latin, there is a term called "Invinoveritus" which means "in wine there is truth" i.e. only after drinking we can see the original character of a person. If consumed in excessive quantities, it can lead to various health ailments. There are many side effects of alcohol on the body. Some Myths About Drinking Everybody drinks. When things go wrong, drinking will act as a remedy. Drinking is the only best way to celebrate or party. Alcohol is less dangerous than other drugs. If a child is let free to drink at home, he or she is less likely to get into trouble outside home. Effects Of Alcohol On The Body High levels of alcohol in the blood can result in coma/death, Gastro- intestinal irritant resulting in ulcers, erosion of lining, and pancreatic irritations. Alcohol impairs the memory, reasoning, and judgment. It adversely affects the body, switching to fat metabolism and finally results in scar of the liver. It also results in temporary increase in heartbeat and blood pressure. It helps the water to shift within the body, to give feeling of thirst; Diuretic effect increases urine output. Alcohol reduces the person's sensitivity to taste and odor. Moreover, it also reduces the Peripheral sight and limits the abilities to distinguish light intensity; it also decreases sensitivity to colors, especially red. It impairs the ability to coordinate for tracing the moving objects. Alcohol affects accuracy and consistency of a task. With high doses of alcohol, significant memory loss occurs which may develop into blackouts involving amnesia. It creates difficulties in processing and recalling information. Large doses of alcohol can also disturb the sex life of a person. Several drinks decrease rapid eye movement which results in increased anxiety, tiredness, and irritability. iii. Types of Alcoholic Beverages The market is stocked with different types of alcoholic beverages, differing in terms of alcohol content. There are some alcohol beverage types that are low in alcohol content like beer. Beer has an alcohol content of about 3-8% and wine consists of approximately 7-18% alcohol concentration. Many a times, it happens that by adding on distilled products, the alcohol content of certain alcoholic beverages is increased. Distinctive alcoholic beverages differ in terms of their aging process like beer that undergoes a process of short fermentation, lasts for about a week or so. On the contrary, wine, which involves a longer process of fermentation, has a long aging period, lasting many months or even years. Read further to explore information on different alcohol kinds… Beer is usually made from barley, whereas whisky is a blend of distinctive kinds of grains. Wine can be made with different fruits like plums and cherry, but usually the wine that can be found in the market is made from grapes. In the list of distilled alcoholic beverages, vodka and gin are the most common ones. Here is a chart depicting the alcohol content of different alcoholic beverages Alcohol content Beverage Source (percentage) Brandy Fruit juices 40 - 50 Whisky Cereal grains 40 - 55 Rum Molasses/sugarcane40 - 55 Wines (Port, Grapes & other 10 - 22 Sherry) fruits Beer Cereals 4-8 2. Alcoholic Beverage Facts The market is stocked with different types of alcoholic beverages, differing in terms of alcohol content. There are some alcohol beverage types that are low in alcohol content like beer. Beer has an alcohol content of about 3-8% and wine consists of approximately 7-18% alcohol concentration. Many a times, it happens that by adding on distilled products, the alcohol content of certain alcoholic beverages is increased. Distinctive alcoholic beverages differ in terms of their aging process like beer that undergoes a process of short fermentation, lasts for about a week or so. On the contrary, wine, which involves a longer process of fermentation, has a long aging period, lasting many months or even years. Read further to explore information on different alcohol kinds… Beer is usually made from barley, whereas whisky is a blend of distinctive kinds of grains. Wine can be made with different fruits like plums and cherry, but usually the wine that can be found in the market is made from grapes. In the list of distilled alcoholic beverages, vodka and gin are the most common ones. Here is a chart depicting the alcohol content of different alcoholic beverages Beverage Source Alcohol content (percentage) Brandy Fruit juices 40 - 50 Whisky Cereal grains 40 - 55 Rum Molasses/sugarcane 40 - 55 Wines (Port, Sherry)Grapes & other fruits10 - 22 Beer Cereals 4-8 i. Alcohol Calorie Content Alcohol probably tastes exotic to some people, but it should be taken into consideration that alcohol is usually high in calorie content. Not only calories, but those calories are empty calories, meaning they provide less or no nutritional supplements to the body, yet mount up the caloric intake. Say, in a single serving of beer, there are about 150 calories. A single serving of light beer has around 110 calories, but such calories are in the form of simple carbohydrates and sugar which can encourage weight gain. Beer also lacks carbonation, that's why it is easy to drink beer quickly without getting the feeling of "full"; it further feeds the caloric intake. A six-ounce serving of wine typically has 140-150 calories and its caloric content is in the form of sugars and simple carbohydrates. Wine has anti-oxidant properties; it is very high in calories, and people generally consume more than one glass in a sitting. Liquor like rum or vodka which is mixed with other drinks has about 60 calories for a one-ounce serving. Moreover, depending on the mixer, such types of liquor can serve up to 200 calories with each drink. Sugary mixers, for example grenadine, offer lots of calories and sugar, and like other alcoholic beverages will not give a feeling of "full", so most likely the person will eat more after having a few drinks and absorb even more calories. Consuming small amounts of alcohol in moderation, will probably not have a huge impact on diet, but remember that alcohol is high in calorie content, and can pile up quickly. Alcoholic Drink Amount Calories Beer Half Liter184 Lager Half Liter180 Cider Half Liter200 Whisky 100ml 220 Gin 100ml 220 Brandy 100ml 220 Rum 100ml 220 Wine red 100ml 70 Wine white dry 100ml 65 Wine white medium 100ml 70 Wine white sweet 100ml 90 Wine white sparkling100ml 74 Champagne 100ml 126 ii. Effects of Alcohol on the Body Consumption of alcohol is increased in the current times, and usually people enjoy drinking. However, drinking heavily over longer periods can result into serious problems. Alcohol misuse not only harms the individual but also poses a threat on society in terms of violence and crime, accidents and drink driving. It also has a negative effect on relationships. Alcohol is a central nervous system depressant. The effect of alcohol on the body is based on the concentration of alcohol in the blood. The main content in alcoholic drinks is nothing but ethyl alcohol. In Latin, there is a term called "Invinoveritus" which means "in wine there is truth" i.e. only after drinking we can see the original character of a person. If consumed in excessive quantities, it can lead to various health ailments. There are many side effects of alcohol on the body. Some Myths About Drinking Everybody drinks. When things go wrong, drinking will act as a remedy. Drinking is the only best way to celebrate or party. Alcohol is less dangerous than other drugs. If a child is let free to drink at home, he or she is less likely to get into trouble outside home. Effects Of Alcohol On The Body High levels of alcohol in the blood can result in coma/death, Gastro- intestinal irritant resulting in ulcers, erosion of lining, and pancreatic irritations. Alcohol impairs the memory, reasoning, and judgment. It adversely affects the body, switching to fat metabolism and finally results in scar of the liver. It also results in temporary increase in heartbeat and blood pressure. It helps the water to shift within the body, to give feeling of thirst; Diuretic effect increases urine output. Alcohol reduces the person's sensitivity to taste and odor. Moreover, it also reduces the Peripheral sight and limits the abilities to distinguish light intensity; it also decreases sensitivity to colors, especially red. It impairs the ability to coordinate for tracing the moving objects. Alcohol affects accuracy and consistency of a task. With high doses of alcohol, significant memory loss occurs which may develop into blackouts involving amnesia. It creates difficulties in processing and recalling information. Large doses of alcohol can also disturb the sex life of a person. Several drinks decrease rapid eye movement which results in increased anxiety, tiredness, and irritability. iii. Types of Alcoholic Beverages The market is stocked with different types of alcoholic beverages, differing in terms of alcohol content. There are some alcohol beverage types that are low in alcohol content like beer. Beer has an alcohol content of about 3-8% and wine consists of approximately 7-18% alcohol concentration. Many a times, it happens that by adding on distilled products, the alcohol content of certain alcoholic beverages is increased. Distinctive alcoholic beverages differ in terms of their aging process like beer that undergoes a process of short fermentation, lasts for about a week or so. On the contrary, wine, which involves a longer process of fermentation, has a long aging period, lasting many months or even years. Read further to explore information on different alcohol kinds… Beer is usually made from barley, whereas whisky is a blend of distinctive kinds of grains. Wine can be made with different fruits like plums and cherry, but usually the wine that can be found in the market is made from grapes. In the list of distilled alcoholic beverages, vodka and gin are the most common ones. Here is a chart depicting the alcohol content of different alcoholic beverages Beverage Source Alcohol content (percentage) Brandy Fruit juices 40 - 50 Whisky Cereal grains 40 - 55 Rum Molasses/sugarcane 40 - 55 Wines (Port, Sherry)Grapes & other fruits10 - 22 Beer Cereals 4-8 3. Antiaging Food Guidelines Aging, an unavoidable phenomenon, is characterized by wrinkles, memory loss, declined physical capacity, mental and logical sharpness, weakening of the function of sense organs, incoming of diseases like cardiac problems, diabetes, blood pressure, arthritis, etc, gray hair and so on. Nobody wants to be old, look old, and feel old but aging is just a reality of life. However, it is impossible to stay young forever but with the help of a healthy eating and living style, we can keep hale and hearty. Changing your diet can extend your life and make you feel and look younger than your physical age. A healthy diet can help you conquer the aging process. Staying young and keeping fit does not depend on anti aging creams but other factors like nutrition and exercise plays a significant role in doing so. Antioxidant is the main element of a youthful diet. The food rich in antioxidants protects you against several diseases. They prevent you from contracting diseases like cancer, Alzheimer's, cardiac failures and elevated blood pressure. They have the capability of retarding the aging process. Some of the most popular food items that are rich in antioxidant are berries, broccoli, spinach, green tea, garlic and tomatoes. Given below are some anti aging nutrition tips that will give you a clear idea of what to eat Limit the intake of fats and sugar. Consume a moderate-dose multiple vitamin-and-mineral supplement on a regular basis. Lay emphasis on minimally processed fruits, vegetables, whole grains, legumes, non-fat skim milk and lean meat, especially fish. It is advisable to take some extra antioxidants, such as 100 IU of vitamin E. Drink plenty of water, at least about 10-12 glasses everyday. It flushes out all the toxins from the body. Focus on eating complex carbohydrates, rather than going in for fast digesting carbohydrate foods like rice, wheat, bread and pasta that shoot up your blood sugar level thus making your obese. Avoid underground vegetables like potato, yam, and carrots that tend to cause sugar imbalance. Choose above ground veggies, as they have antioxidant properties. Prefer consuming fresh fruits, rather than opting for fruit juices, which contain high fat and sugar content. Anti Aging Vitamins As we grow older, the ability of our body to process nutrients decreases and it is here that need arises to increase our nutrients intake. There are certain vitamins that prevent aging, like vitamin D is an essential nutrient that helps prevent osteoporosis from taking place. Read further to explore information about anti aging vitamins… Foods Causing Aging If you want to remain healthy, fit and young your entire life, you will have to check your diet. What you eat basically decides how long your internal system is going to sustain, so it is very important for you to choose the right kind of food that not just momentarily revitalizes you but also checks upon the longevity of your fitness. Anti Aging Foods The best part about being young is being healthy and fit. In case you want to remain fit, healthy, active and beautiful throughout our life, you must understand the mantra of eating right and eating healthy. i. Anti Aging Vitamins As we grow older, the ability of our body to process nutrients decreases and it is here that need arises to increase our nutrients intake. There are certain vitamins that prevent aging, like vitamin D is an essential nutrient that helps prevent osteoporosis from taking place. Read further to explore information about anti aging vitamins… When the person enters in his 70s, it is then that the body is only able to produce 40% of this vitamin and thus there arises a need to increase the intake of vitamin D. An adequate dosage of 200 IU of vitamin D is required by people who are in their 20s and for people who are older, 400 IU to 600 IU is needed to do the same amount of work. As you age, Vitamin B intake should also be increased, as the lack of these vitamins, namely, folic acid, vitamin B6 and vitamin B12, in the body, puts you at a higher risk of heart disease and memory loss that characterize aging. As you age, increase your B6 dose from 2 mg to 5 mg; increase B12 over time from 2 mcg to 10 mcg. So, to overcome the problem of aging, ensure your sufficient intake of anti aging vitamins. ii. Foods Causing Aging If you want to remain healthy, fit and young your entire life, you will have to check your diet. What you eat basically decides how long your internal system is going to sustain, so it is very important for you to choose the right kind of food that not just momentarily revitalizes you but also checks upon the longevity of your fitness. Young age is not simply looking beautiful; it also includes a right combination of high energy, proper fitness level, endurance and fortitude. In case you want to be active, persistent and attractive through out your life, here is a miraculous formula. At times, simply to eat right is not enough to avoid anti-ageing as many a times we ourselves do not know when a right food goes wrong in a combination. Apart from this, timing and quantity of intake also matters while you are on an anti- ageing diet. Many a time foods which are generally considered to be healthy and good lead trigger the activity of cell degeneration. So avoid any ambiguity go through this article to know a list of what not to eat when on an anti-ageing diet. Basic Premise The food we intake can be divided into two groups. First of all, the group that produces acids when it is digested. The other group is the one that produces alkalis on digestion. Try to prefer the in take of later one. As the waste products that are acidic are basically toxins and the toxins cause lethargy, pain and aging. So in order to avoid ageing, you must limit the intake of acid producing substances. What not to eat in order to avoid ageing High levels carbohydrate food Sugar Milk and cheese Caffeine Chocolate Cigarettes White flour Microwave food Artificial sweeteners Alcohol Processed foods Preserved meat Meat from animals on unnatural diets Vegetable oil Canola oil Cotton seed oil Olestra Hydrogenated oils Deep fried foods Chips / French fries Puffed grains Soy Milk Soy Oil Oysters Puffed grains Margarine Conclusion In order to avoid ageing you must reduce the intake of fats and sugar and preferably increase the rate of in taking anti-oxidants and ample amount of vitamins and proteins. Also increase your daily intake of water. You must also avoid excess exposure to sunlight and bid adieu to your smoking and alcohol habits. Also, prefer sticking to natural beauty products and exercise regularly. Also remember its not only avoiding certain food that will let you remain young. Try to bring an attitudinal shift in your life and feel young forever! iii. Anti Aging Foods The best part about being young is being healthy and fit. In case you want to remain fit, healthy, active and beautiful throughout our life, you must understand the mantra of eating right and eating healthy. The more early you discover the secret of eating right, the more lately you will face the signals of anti-ageing. It's a bit unbelievable but it is very true that a right combination of food can enhance your longevity as well as fitness. The glow of young age can be maintained by maintaining the internal balance inside your body. Always remember that thousands of chemical reactions are going inside your body on a regular basis. In order to let these reaction effect your body in a positive way, always consume right food. Always in take food that is sans toxins and unnecessary chemicals that degenerate your cells. Enhance the intake of water on daily basic as they hydrate your cell as help them remain young and fresh. Basic Premise Most of the food we intake produce acid when digested, in order to avoid these toxic acids from affecting our body, we need to neutralize them by using alkali. In order to provide our body with more and more alkali to neutralize acid, we should consume leafy eatables like sprouts, parsley and cabbage and food rich in fiber content. Also prefer raw, steamed and boiled food and avoid spices and deep fried items. In order to avoid any ambiguity read on to know a list of what to eat when on an anti-ageing diet. What to eat in order to avoid ageing Raw nuts Sprouted grains Almonds Fruit and vegetables Green leafy vegetables Lentils Beans Brown rice Organic Cottage Cheese Yogurt Goji Juice Bee Pollen Kambucha Celtic sea salt Spirulina Seaweed Wheatgrass juice Barley greens Aloe Vera Antioxidants Olive oil Evening primrose oil Foods with omega 3 fatty acids (eg flaxseed oil) Foods with omega 4 & 5 fatty acids (eg evening primrose and fish oil) Conclusion In order to remain healthy and young, you must include the above mentioned items in your diet. Apart from that, a little dose of exercise and yoga to your body will also keep your fit and away from anti-ageing symptoms. Try to avoid caffeine and alcohol as much as possible. Also, expose your body to moderate sunlight for some time to get natural Vitamin D. Feel good and feel energetic to remain young. 4. Health Benefits of Calcium Calcium is one of the main nutrients that the body requires in order to overcome the problems of high blood pressure, heart attack, premenstrual syndrome and colon cancer. One of the main health benefits of calcium is that it helps in keeping the bones strong and healthy. Read further to explore information about calcium health benefits… Owing to the advantages of calcium, the market today is flooded with innumerable kinds of calcium supplements including calcium carbonate, calcium gluconate, calcium citrate, calcium citrate malate, calcium lactate and calcium phosphate. Calcium helps to ensure that your teeth are strong and thus prevents dental problems from torturing you. The consumption of calcium helps in facilitating the movement of nutrients across cell membranes. By keeping the bones healthy, calcium paves way for prevention of osteoporosis. Calcium intake helps in relieving backache by strengthening your backbone. Calcium helps to keep a check on the blood pressure and also it aids in muscle contraction, thereby enabling the heart and blood vessels to perform their functioning effectively. The best sources for calcium intake are low fat dairy products, fruits and vegetables. So, make it a point to drink milk regularly and also consume other calcium rich foods, so as to promote your health fitness. Calcium Supplement Benefits If your daily meals do not fulfill your need for calcium, it is preferable to look forward towards consuming calcium dietary supplements, as a great source to ensure that you have had adequate amount of calcium. Recommended Calcium Intake Calcium is a vital nutrient required by the body for strengthening bones. After a certain age, loss of bones starts taking place and it is here where the consumption of calcium becomes all the more important. Also the intake of calcium is of prime importance for the growing child. Best Sources of Calcium Calcium is the main component of bones and teeth. It is essential for growth in children, and helps to ensure efficient muscle contraction and blood clotting. It is also useful for lower blood pressure. Our bodies use calcium to help our heart, muscles and nerves work properly. i. Calcium Supplement Benefits If your daily meals do not fulfill your need for calcium, it is preferable to look forward towards consuming calcium dietary supplements, as a great source to ensure that you have had adequate amount of calcium. The market is flooded with distinctive kinds of calcium supplements, (like calcium carbonate, calcium phosphate and calcium citrate etc) differing in terms of calcium concentrations and also there might be differences in their absorption. Read further to explore calcium supplement benefits and then decide as to should we take calcium supplements or not? Calcium intake is of prime importance, owing to the fact that calcium offers multiple health benefits, to say for example; it works towards regulating your heartbeat. It aids in building and maintaining healthy bones. It helps a great deal in stimulating hormone secretions. It is necessary to consume calcium, because the body does not make them by its own. It is vital to consume calcium everyday, because each day, the body keeps losing calcium, thus, there arises a need to have a regular calcium intake, so as to make up for the loss. In the absence of adequate calcium in the body, the body utilizes the available calcium, to carry out other bodily functions, thus making the bones weak. When food is not able to suffice the purpose, it is then that calcium supplement comes to play a major role in filling the gap. Always look out for a branded calcium supplement and check for its purity. Gather complete knowledge about the side effects of calcium supplement, if any and then take a conscious decision. So, don't just completely rely on calcium dietary supplements, but there is no harm in letting them complement food, so that you can have your complete daily recommended calcium intake. ii. Recommended Calcium Intake Calcium is a vital nutrient required by the body for strengthening bones. After a certain age, loss of bones starts taking place and it is here where the consumption of calcium becomes all the more important. Also the intake of calcium is of prime importance for the growing child. Guidelines have been laid in the past regarding the total calcium intake per person per day, but amendments have been made and new guidelines have been set. Read further to explore information about the daily calcium intake… The recommended calcium intake for men and women in the age group of 19-50 is 1,000 mg per day. While, for people in the age group of 50-70, the recommended daily calcium intake is 1,200 mg a day. If the intake of calcium is lower than the recommended amounts, it can become a serious cause of concern, leading to thinning of bones and thus, paving way for osteoporosis to occur. Well, as it is said, excess of anything is bad, then be it on a lower side or a higher side. If calcium is consumed in higher doses, it can pose hurdles for the absorption of zinc, iron and magnesium. If calcium intake is as high as 2500 mg per day, then the risk of your developing kidney stone increases. When calcium is consumed, it leads to loss of fluids in the body, thus causing dehydration. Thus, it is advisable to have plenty of fluids, while consuming calcium in any amount. Consumption of calcium carbonate can lead to gas and constipation problem and if such a thing happens, it is preferable to look forward towards consuming calcium citrate as a good alternative. So, make sure that your calcium intake is in parity with the set guidelines. iii. Best Sources of Calcium Calcium is the main component of bones and teeth. It is essential for growth in children, and helps to ensure efficient muscle contraction and blood clotting. It is also useful for lower blood pressure. Our bodies use calcium to help our heart, muscles and nerves work properly. Our bodies cannot make calcium it self so, we must get it from the foods we take. When we eat calcium rich food the calcium enters our blood and is carried to the organs to perform the work that is needed. The extra calcium we eat is stored in our bones & when there is deficiency of calcium from food, the body will take the calcium from our bones to meet its needs. Milk and dairy products are among the major sources of calcium. Milk is one of the best providers of calcium in the diet. A 200ml glass of milk provides 55 per cent of the calcium to a six-year-old child. Cheeses and yogurts are also good sources of calcium and according to The Dairy Council- three dairy products a day are recommended to meet the daily requirement. People in the age group of 19-50 are recommended to consume about 1,000 mg of calcium per day, while for people in 50s; it should be approximately about 1200 mg per day. Other then milk & dairy products there are several other types of non-dairy sources of calcium that you can opt as to ensure your daily calcium intake. The soft bones of fish, as with sardines, pilchards and tinned salmon, provide us with valuable calcium. Other useful sources include Soya bean products, such as tofu, as well as sesame seeds, nuts, white bread, dried fruit, pulses and green leafy vegetables. Okra and curly kale are also rich vegetable sources of calcium. Soya milk alternatives, bottled water, breakfast cereals and orange juice are also fortified with extra calcium. Here is presented a chart indicating good sources of calcium: Food Amount Calcium (In mg) Yogurt, plain, low fat 8 oz 415 Skim milk 1 cup 306 Spinach, frozen, Boiled 1 cup 291 Yogurt,plain,whole milk 8 oz 275 Cheese food, pasteurized American 1 oz 162 Cottage cheese,1% milk fat 1 cup 138 Baked beans, canned 1 cup 154 Oranges 1 cup 72 Trail mix (nuts, seeds, chocolate chips)1 cup 159 Almonds 1 oz (24 nuts)70 Black eye peas, boiled 1 cup 211 Green peas, boiled 1 cup 94 5. Carbohydrates Digestion Carbohydrates are natural organic substances including sugars, starch and cellulose. Carbs provide energy to the body. "Sugar" is not bad for health, and starches do not have always bad effects on blood glucose and lipids. So, it is not right to say that carbohydrates only have bad effects on our body. The digestion of a particular carbohydrate depends upon the complexity of the carb's molecular structure - the more complex this structure is, the harder the digestive system works to break it down in order to absorb it into the bloodstream. The new theory about carbohydrate digestion and absorption has completely changed the way people used to think about dietary carbohydrates. It has been found that starches are not digested completely, and such indigestible carbohydrates are neutral bulking agents. Carbs can be divided into four types; the first is monosaccharide, like glucose which is found in corn sugar, fructose that is found in fruit sugar and galactose; these type of carbs are rapidly digested; the second type of carb is disaccharides, like sucrose which is found in table sugar, lactose that is found in milk sugar and maltose; these are digested quite quickly. The third type of carbs is polysaccharides, like starch, which takes long time to digest; and the fourth & the most complex carbs is cellulose which is indigestible plant fiber. The speed of digestion is determined by the chemical nature & resistance level of the carbohydrate. For example, a simple sugar is much less resistant than a starch, and is metabolized or digested much faster. There are two types of carbohydrates: natural and manmade. Natural carbs are slow digesting carbs, but still it is recommended to consume these carbs as they are a gift bestowed on us by nature. Being natural, they definitely serve as a better choice for deriving energy. Natural carbs are a reservoir of fiber and nutrients. Some of the good sources of natural carbs are wild rice, beans, fruits and red potatoes. Man made carbs get digested quickly compared to natural carbs, as they hit the bloodstream faster than the natural carbs. The reason that can be attributed to this fact is that the more the number of processing steps a carb food has to go through, the more easily it gets digested in the body. Man made carbs tend to trigger insulin release and the result is that excess carbs get converted and then eventually get accumulated on the body in the form of fats. Examples of man made fast digesting carbs are white bread, white rice, mashed potatoes, cold cereals, fruit juices etc. Alcohol Carbohydrates As far as the question of carbohydrates in alcohol is concerned, there is a myth that non-alcoholic drinks contain less carbs, when compared with the regular alcoholic beverages. Fruit Carbohydrate Content Fruits that are relished by people owing to their wonderful taste and nutrition value are rich sources of carbohydrates. Fruits can be had in different forms, like as a raw fruit or in the form of spicy fruit chaat. Vegetable Carbohydrate Content Carbohydrates are pivotal nutrients required for a balanced diet. Their prime role is to produce energy required for the smooth functioning of the body. Complex Carbohydrate Food Carbohydrate forms an integral part of a balanced diet, because it is the prime source of energy required by the human body. It is broadly divided into two categories - simple and complex. Functions of Carbohydrate Carbohydrates play a major role in promoting your health fitness. They form a major part of your food and help a great deal in building your body strength, by generating energy. Low Carb Healthy Snacks It is important to have access to healthy and nutritious foods, so that if you are hungry in between meals, you satisfy your urge to eat snacks in a healthy manner. Sources of Carbohydrates Carbohydrate maintains the functional activity of the cells, apart from supplying the energy needed for the functioning of the human body. It is one of the major constituents of a healthy and balanced diet. Types of Carbohydrates Carbohydrates are one of the main energy booster nutrients that your body requires, in order to keep going. Carbohydrates can be broadly classified into two broad categories, namely simple and complex carbohydrates. i. Alcohol Carbohydrates As far as the question of carbohydrates in alcohol is concerned, there is a myth that non-alcoholic drinks contain less carbs, when compared with the regular alcoholic beverages. But the reality is the other way round and non-alcoholic beverages in fact contain higher carbs content. According to some of the low- carb diets- alcoholic beverages are not recommended, at least for the first phase of the diet, because alcohol can cause blood sugar to be erratic, depending upon the type & amount of the food we have. The effect of alcohol also depends on, whether we have food in our stomachs or not. It has been found through study that people who drank alcohol after a meal which included fat, protein, and carbohydrates absorbed the alcohol about three times more slowly than, when they consumed alcohol on an empty stomach. So, it is preferred not to drink on an empty stomach Alcohol absorption level of women is different from men. When women consume the same amount of alcohol as men, it is found that they have higher Blood alcohol concentration (BAC) compared to men. It is also seen that women are more susceptible to alcoholic liver disease, heart muscle damage, and brain damage. The difference in BAC between women and men is because of smaller amount of body water in women & to dropping the same amount of alcohol into a smaller pail of water. Another factor contributing to the difference in BAC between men & women may be that women have lower activity of the alcohol metabolizing enzyme which is called alcohol dehydrogenase (ADH) in the stomach, causing a larger proportion of the ingested alcohol to reach the blood. The combination of these factors may render women more vulnerable than men to alcohol. Thus, different alcoholic drinks contain varied amounts of alcohol carbohydrate content, it becomes of prime importance to take a note of alcohol carbohydrates, because if you are consuming a high carb drink and that too at frequent intervals, then it can be hazardous for your body. Alcohol Item (Serving size)Carbs (g) Beer Regular (12 fl oz) 13g Beer Light (12 fl oz) 4.5g Wine Red (3.5 fl oz) 1.75g Wine Rose (3.5 fl oz) 1.5 g Wine White (3.5 fl oz) 1g Cider Dry (1 pint) 15g Gin, Rum, Vodka, Whisky(1 fl oz) 0g Sherry (2 fl oz) 3g Port (2 fl oz) 6g Guinness (1/2 pint) 4g ii. Fruit Carbohydrate Content Fruits that are relished by people owing to their wonderful taste and nutrition value are rich sources of carbohydrates. Fruits can be had in different forms, like as a raw fruit or in the form of spicy fruit chaat. Fruit juice is another option that people often indulge into but raw fruits are recommended in a carbohydrate diet, rather than fruit juices. It has been found through studies that 50-60% of daily calorie intake should come from carbohydrates. There are three types of Carbohydrates: sugar, fiber and starch. Sugar is a carbohydrate which is found in fruits. Fruits are a good source of fiber, nutrients and antioxidants. Compared to vegetables, Fruits are better source of carbohydrates. Another form of carbohydrate seen in fruits is Dietary fiber which is very beneficial for our health as it improves bowel functioning, increases transit time and satiety, decreases the risk of obesity, diabetes, constipation, diverticulitis and other complications. Read further to get information about the fruit carbohydrate content and take a note of low carbohydrate fruits. Fruit Carbohydrate Content Apple 10.5 grams Apple cooking 9 grams Apricot 6.7 grams Avocado 2 grams Banana 26 grams Blackberries each 0.2 grams Blackcurrant each 0.25 grams Cherry each 0.6 grams Damson 7.2 grams Dates 3.3 grams Gooseberries 0.65 grams Grapes each 0.6 grams Grapefruit whole 23 grams Guava 4.4 grams Kiwi 8 grams Lemon 3.4 grams Lychees 0.7 grams Mango 9.5 grams Melon 26 grams Nectarines 9 grams Orange 8.5 grams Passion Fruit 3 grams Peach 7 grams Pear 12 grams Pineapple 12 grams Plum 6 grams Prunes 2.2 grams Raisins 1.4 grams Raspberries each 0.2 grams Rhubarb 0.8 grams Satsumas 8.5 grams Strawberries (1 average)0.6 grams Sultanas 1.4 grams Tangerine 6 grams iii. Vegetable Carbohydrate Content Carbohydrates are pivotal nutrients required for a balanced diet. Their prime role is to produce energy required for the smooth functioning of the body. Widely categorized into simple and complex, carbohydrates are found in every major food group, including grains, fruits and vegetables. As far as the vegetables are concerned, some of them are rich source of carbohydrates, while others contain only traces of the nutrient. Generally, the amount of carbohydrate in a vegetable is calculated when the vegetable is in its raw state. If you are interested to keep a check on the amount of carbs in your diet, then this article will be handy. Explore the list given below and get information on the content of carbohydrates in vegetables. Vegetable Carbohydrates Asparagus 2g Aubergine 2.3g Calories in Beans8-18g Beetroot 8g Broccoli 2g Brussels Sprouts 4g Cabbage 4g Carrot 8g Cauliflower 3g Celery 1g Chicory 3g Courgette 2g Fennel 1.9g Gherkins 2.8g Gourd 1g Leek 3g Lettuce 1.5g Marrow 2g Mushroom 0.5g Okra 3g Onion 8g Spring Onion 6g Parsnip 12g Peas 10-15g Peppers 1.6g Potato 15-25g Pumpkin 2.1g Radish 2g Spinach 1.5g Swede 5g Sweet Corn 2g Tomatoes 3g Turnip 4.5g Watercress 0.3g Yam 27g iv. Complex Carbohydrate Food Carbohydrate forms an integral part of a balanced diet, because it is the prime source of energy required by the human body. It is broadly divided into two categories - simple and complex. Simple carbohydrates are molecules of sugar, whereas complex carbohydrates are the chain of the bonded molecules of sugar. Also known as starch, complex carbohydrates provide steady supply of energy. The digestion of complex carbohydrates is a long process. It involves the breakdown of the chain of sugar molecules into individual sugars, for the absorption through the intestines. Complex carbohydrates are found in a wide variety of food, including fruits, vegetables, nuts, seeds and grains. Check out the list of the food sources of complex carbohydrate, given below. Foods High In Complex Carbohydrates Bagel Barley Beans Bran Brown Bread Brown Rice Buckwheat Cassava Corn Cornmeal Granary Bread High Fiber Breakfast Cereals Lentils Macaroni Maize Muesli Oatcakes Oatmeal Pasta Peas Porridge Oats Potatoes Shredded Wheat Spaghetti Whole Meal bread Wholegrain Cereals Yam v. Functions of Carbohydrate Carbohydrates play a major role in promoting your health fitness. They form a major part of your food and help a great deal in building your body strength, by generating energy. In fact, they are one among the three prominent macronutrients that serve as excellent energy providers, the other two being fats and proteins. Carbs intake can take place in different forms like sugar, starch, fibers etc. Read further to explore information about carbohydrates function in the body… The functions of carbohydrates are multiple and it is owing to this fact that it becomes all the more necessary to incorporate carbohydrates in your meal. For instant energy generation, sugars and starch act as the perfect fuel that enable you to carry out your physical activities efficiently and effectively. Fiber does wonders in keeping your bowel function going smooth. Talking about the importance of carbohydrates, apart from its direct benefits, there is also an added advantage of carbs consumption and that is that carbs are found in different foods, which if eaten, also pave way for consuming other essential nutrients. Therefore, it is preferable to go in for distinctive carbohydrate food sources. Carbohydrates add on to the taste and appearance of food item, thus making the dish tempting and mouthwatering. They are sometimes used as flavors and sweeteners. Carbs aid in regulating blood glucose and also do good to your body by breaking down fatty acids, thus preventing ketosis. So, eat plenty of foods that are rich sources of carbs, but it is recommended to go in for natural slow digesting carbs. vi. Low Carb Healthy Snacks It is important to have access to healthy and nutritious foods, so that if you are hungry in between meals, you satisfy your urge to eat snacks in a healthy manner. If you are following a low-carb diet, it becomes even more important to have nutritious foods in stock, because most of the snacks are either high in fat content or full of carbohydrates. As the name suggests, low-carb snacks are the one that contain very negligible amount of carbohydrates. They are generally rich in fiber and contain very less fat. Check out some of the easy to make low-carb and healthy snacks, in the following lines. Low Carb Snack Food Roasted Soy Nuts: Apart from being a rich source of cholesterol-lowering soy protein, soy nuts serve as excellent low-carb snacks. So, relish on the delicious soy nuts by roasting them in table salt. It is ideal for people who want to stick to their diet, at the same time, want to relish on crispy and salty treats. Hard Boiled Eggs: Studies suggest that hard boiled eggs increase the good cholesterol level required for the body. It is counted among the top low-carb snacks. Boil a couple of eggs in a saucepan, half filled with water. You may add a pinch of salt and black pepper, to increase the taste of the snack. Low Carb Shakes: Low-carb shakes are prepared by using heavy cream, sour cream, whipped cream, cream cheese instead of ice cream. Milk is replaced by soy powder or protein powder. Therefore, they are perfect for the figure-conscious people. Celery With Peanut Butter: Apart from being low in carbohydrates, peanut butter is good source of protein, Vitamin E, Vitamin B3, folate, magnesium, dietary fiber and antioxidants. Celery is a rich source of Vitamin C and dietary fiber. A tablespoon of peanut butter spread on the stock of celery will make a delicious low-carb snack. Raw Vegetable With Spinach Dip: Spinach, well known for its high content of calcium, is the perfect ingredient for making a low-carb snack. Prepare a spinach dip and accompany it with a raw low-carb vegetable, such as cabbage, cucumber or celery. It will serve as a perfect evening snack. Peanut Butter Protein Balls: Due to its nutritional value, peanut butter is often used as a main ingredient for healthy snacks. You can make combine peanut butter with protein powder and a little amount of honey, to make a healthy snack. Popcorn: Popcorn is a good source of fiber, apart from being a healthy, low-carb snack. It fits into most of the dietary plans, because it requires only a little amount of oil to prepare and is very easy to digest. vii. Sources of Carbohydrates Carbohydrate maintains the functional activity of the cells, apart from supplying the energy needed for the functioning of the human body. It is one of the major constituents of a healthy and balanced diet. Carbohydrate is either dominant nutrient in the food stuffs, or found in minimal quantity. It is vital to know the amount of carbohydrate present in the food, especially when you are following a particular diet plan. Given below is a list of foods that are rich sources of carbohydrate as well as those with only traces of the nutrient. Carbohydrate Food Sources High Carbohydrate FoodCarbohydrate Content (in grams) Jowar 72.6 Ragi 72.0 Rice (raw) 78.2 Whole Wheat Flour 69.4 Whole Bengal Gram 60.9 Green Gram 59.9 Kidney Beans 60.6 Arrow Root Flour 83.1 Apricot (dry) 73.4 Dry Dates 75.8 Honey 79.5 Jaggery 95 Low Carbohydrate Food Carbohydrate Content (in grams) Spinach 2.9 Bottle Gourd 2.5 Cucumber 2.5 Snake Gourd 3.3 Figs 7.6 Sweet Lime 9.3 Strawberry 9.8 Cow's Milk 4.4 Butter Milk 0.5 Cauliflower 4 Ladies Finger 6.4 Tomato (green) 3.6 Melon 3.5 Fish 2 Curd 3.0 Beet Root 8.8 viii. Types of Carbohydrates Carbohydrates are one of the main energy booster nutrients that your body requires, in order to keep going. Carbohydrates can be broadly classified into two broad categories, namely simple and complex carbohydrates. Simple carbohydrates, also known as simple sugars, consist of lactose (milk sugar), fructose (fruit sugar), sucrose (table sugar) and several other sugars. Fruits are the richest source for simple carbohydrate consumption. Read further to explore information about carbohydrate food types… Out of the distinctive types of carbohydrates, the second carbs food group basically represents complex carbohydrates, encompassing fiber and starches. Good examples of starchy foods are bread, pasta, rice etc. Prefer going in for unprocessed or unrefined grains, as they are more nutritious, owing to the fact that they contain loads of vitamins and minerals. Eating fiber food leads to appetite satisfaction and thus helps to avoid overeating from taking place. Rich sources of complex carbs are vegetables, whole grains, peas and beans. It is recommended to go in for slow digesting complex carbohydrate food, as it keeps your blood sugar in control and also provides you energy for a longer period of time. Restricting your intake of simple sugar, savor the taste of a variety of carbs foods and improve your health fitness. 6. Healthy Nutrition for Child Nutrition and child development are two terms that often go hand in hand. The more nutritious diet your child consumes, the healthier your child would be. The nutrition requirement of a child differs from that of an adult, because the child witnesses the phase of growth. It is owing to this fact that there arises a need to encourage healthy nutrition for child. Here are presented some child nutrition guidelines: Offer your child a wide variety of healthy nutritious foods like green leafy veggies, fresh fruits, legumes etc. Encourage your child to eat plenty of cereals, but prefer inculcating the habit of eating wholegrain. Milk and other milk products are a must for the growth of child. They act as fabulous sources of calcium that ensures your child's healthy bones and teeth. Going in for low fat skim milk is not recommended for children under the age of 2, but young children and adolescents can definitely opt for low fat milk varieties. As far as intake of non-vegetarian food is concerned, encourage your child to go in for lean meat, fish and poultry. Alcohol intake is not at all recommended for young children. Choose foods that are less salty and less spicy. Avoid foods that are high in sugar and fat content. When it comes to cooking, prefer going in for cooking techniques like steaming, boiling and baking, rather than going in for frying, because that tends to involve extensive usage of oil, thus making the food item high in calories. Healthy Drinks for Kids There are plenty of beverages that you can go in for, but not all drinks are healthy. The market is stocked with various kinds of sweet drinks that contain high sugar content. Child Nutritional Requirement Kids today don't really pay attention to consuming healthy foods that provide the essential nutrients required by the human body. Here, it becomes necessary on the part of parents to take care of the child nutritional requirement. Healthy Snacks for Child In the contemporary times, it is the snack food that is sailing smoothly everywhere. But instead that your child consumes unhealthy high calorie fast food snacks, it is preferable to check out some healthy low calorie child snack ideas. Child Growth Nutritional Supplement Are you tired of your child's wrong feeding habit? Worried about his/her lack of nutritional content diet? Most of the parents, today, are tensed about their kid's unhealthy lifestyle. i. Healthy Drinks for Kids There are plenty of beverages that you can go in for, but not all drinks are healthy. The market is stocked with various kinds of sweet drinks that contain high sugar content. The term sweet drink is a broad concept that encompasses plenty of drinks, like fruit juices, soft drinks and cordials. Sweet drinks do not contain any nutritional value and thus should be avoided. Instead, it is preferable to check out healthy beverage choices for kids. Read further to explore information about child nutrition drinks… Sweet drinks can become a cause of many kinds of health ailments like tooth decay, diarrhea and reduced appetite. Milk occupies an important position in the list of healthy drinks for kids, as it acts as a rich source of calcium that is required by the body to ensure healthy, strong bones and teeth. There are several milk varieties hitting the market like full cream milk, skim milk etc. Skim milk is low in calories and thus is recommended for adolescents and adults. However, kids under the age of 2, should be given whole milk, owing to their energy needs. Consuming milk in excessive quantities can lead to poor appetite, so limit your intake to 2-3 glasses per day. Artificially sweetened milk drinks should be avoided. Encourage your child to eat fresh fruits, rather than going in for fruit juices. They contain high sugar content and are not apt for children, who are on their weight loss diet. There is a need to put a stop to your child's consumption of soda, as it contains caffeine, which is harmful for the body. Soda should be like a total no, especially for preschoolers. Water is one such natural beverage that is absolutely fatless and calorie free. Its advantages are many, so make it an integral part of your daily routine to drink loads of water, at least about 8-10 glasses per day. ii. Child Nutritional Requirement Kids today don't really pay attention to consuming healthy foods that provide the essential nutrients required by the human body. Here, it becomes necessary on the part of parents to take care of the child nutritional requirement. It is vital to possess a complete knowledge about nutrition requirement of child, because ignorance on your part can prove to be harmful for your child's health. Here is presented a meal plan that can enable you to meet your child's nutritional requirement: Breakfast is ideally supposed to be king size, as in, it should contain rich diet, containing loads of fiber and other vital nutrients. Going in for cold whole-grain cereal or instant oatmeal with raisins is just perfect for breakfast purpose. Your daily meals should consist of about two servings of food high in protein content. The nutrition requirement of a four- to six-year old child is about 24 grams of protein per day and 28 grams of proteins are required by seven- to ten-year-olds. Offer your child about 3-4 servings of calcium rich food. Children in the age group of four- to eight-years need 800mg of calcium. Nine- to thirteen- year-old kids need 1,300mg. Sunlight acts as a good source of vitamin D, so encourage your children to go out for play. Kids need 5mcg of vitamin D per day. For intake of iron, you can offer your child lean meats, poultry, fish, dried beans and whole grains. Kids need 10mg of iron every day. Vitamin A helps in improving vision. Green veggies server as fabulous sources of vitamin A. Children in the age group of four to six years, need 500mcg of vitamin A, whereas children in the age group of seven to ten years, require 700mcg of vitamin A per day. Kids need 45mg of vitamin C per day. Good sources of vitamin C include blueberries, oranges, kiwi, cantaloupe and strawberries. iii. Healthy Snacks for Child In the contemporary times, it is the snack food that is sailing smoothly everywhere. But instead that your child consumes unhealthy high calorie fast food snacks, it is preferable to check out some healthy low calorie child snack ideas. These days, as kids are becoming more and more conscious about their figure, magazines and websites are flooded with recipes, offering simple snack food ideas for kids. Here is presented a list depicting healthy snacks for child: Dried fruit and nut mix Fresh or canned vegetables or fruit served plain or with low-fat yogurt Chopped raw vegetables and dip Pretzels or popcorn Toasted whole grain breads Soy yogurt Tofu hot dogs Chunks of avocado, cucumber, or cooked sweet potato Small rice cakes with peanut butter Fresh soybeans Homemade muffins or cornbread iv. Child Growth Supplement Are you tired of your child's wrong feeding habit? Worried about his/her lack of nutritional content diet? Most of the parents, today, are tensed about their kid's unhealthy lifestyle. While fast foods have become the order of the day, highly- nutritious food such as green vegetable and fruits find their way out of the window or more sadly, into the dustbin. As if this were not enough, waking up late in the morning and almost negligible fitness exercise add to the growth and development problems. All this has risen to one common result - lack of even minimum nutrition. Combating against the 'all yummy, but least nutritional' fast food, parents have found a helpful alternative to provide their children with nutrients, i.e. in the form of supplements. Nutrition supplement play a major role in filling up for the deficiency. Though it is not necessary for consuming health nutrition supplements, lack of nutritional diet makes it inevitable. The markets, today, have been flooded with distinctive kinds of kid nutritional food supplements. These provide the essential nutrients that the body requires. However, before getting one, you should always check with the doctor. Before purchasing the supplement, ensure that it is free of preservatives, contains no fillers or artificial dyes and does not contain any added sugar or sugar substitutes like aspartame and saccharine. One more point that you should keep in mind, is that you should not give excessive dosage of health nutrition supplements, as they can cause harm to your child's body. Another important consideration to make is that supplements, which have proven to be beneficial for you may not be beneficial for your child. So, the best deal would be to consult a doctor about the whether your child needs to consume nutritional dietary supplements at all or not and if yes, then always look for labels for proper doses. These days' child growth nutritional supplements are available in variety of forms and flavors. Right from ones that are in the form of a tablet to those that can be added to water or milk; the options offered are many to suit to the liking of your child. These supplements are full of the essential vitamins and minerals that your child needs on a regular basis. Despite all the benefits of nutritional supplements, you need to realize that you cannot substitute healthy eating habits for a supplement. Children should know the value of healthy eating habits. Also, you need to make them consume fruits and vegetables and limit the intake of sugary and fatty foods. 7. Indian Fast Food Nutrition In the present times, it is the fast food craze that has created sensation all over. The fast food has occupied a demanding position in the list of top hot fad foods. People are getting lured into trying yummy fast food dishes, without possessing adequate knowledge regarding Indian fast food nutrition. Well, there is a need for bringing forward some eye opener nutrition facts about fastfood. These days, the fast food chains are booming in number and witnessing flourishing business. Abraham Lincoln had once said, "let the people know the facts and the country will be safe". Well, it also holds true regarding the information about fast food nutritional content. The prime motive is to make the people aware of the fact and then let them take conscious decision. Here are some facts about fast food nutrition: In the list of fattening dishes, Korma and Biryani are on the top. If a sauce solidifies in room temperature, it's an indication that it consists of high saturated fats. Pappadums contain relatively high calories. Indian curry makes use of green chilies that are rich in Vitamin C. All food items like Tikka dishes that are cooked in dry oven contain low fat. Instead of creamy pasta sauce, eating tomato sauce is a better option, as pasta sauce contain high fat content. Lasagna contains multiple cheese layers; therefore it is a very fatty item. Chips are high in fat and calories. Well, the basic reason that can be attributed to the increasing consumption of fast food is the fact that fast food is readily available, quick to make and easy to serve. Media truly deserves the credit for the wide publicity of fast food stuff. But it is always advisable to eat healthy nutritious food that can help maintain your overall fitness. Fast Food Calorie Chart Looks like there is no respite from fast foods!! With the ever-increasing chain of eating joints opening in every nook and corner, these 'unhealthy' food items have become the most preferred choice for everyone - be it, children or youth. Chinese Fast Food Chinese fast food is not something new; in fact, it entered the Indian market in organized form about 10 years back and soon it captured the taste buds of urban India. Healthy Fast Food Choices In the contemporary times, people are heading their way towards fast food restaurants, for the purpose of snacking. Fast food is selling like real hot cakes especially amongst youngsters. i. Fast Food Calorie Chart Looks like there is no respite from fast foods!! With the ever-increasing chain of eating joints opening in every nook and corner, these 'unhealthy' food items have become the most preferred choice for everyone - be it, children or youth. Hence, for those of you, who are fond of munching snacks, it becomes very necessary to possess knowledge regarding the calories present in fast food. These fast to prepare food items contain a lot of Trans fat, which has a negative health effect on the body. People, who consume a lot of fast food, tend to have lot of health related problems such as, heart diseases, blood pressure, cholesterol and above all overweight or obesity issues. Fast foods lack vegetables and fruits and provide no nutrient to the body. So, the next time, before you are off to munch some snack, remember that all it does is, add a few calories to your existing ones. To know more about how much calories are present in fast food, read through the table given below. Fast Food Amount Calories Cheeseburger Large 610 Cheeseburger Regular 320 Hamburger Large 520 Hamburger Regular 275 Fish, Battered/Fried 1 serving210 Chicken, Fried, Dark Meat 2 pieces 430 Chicken, Fried, Wing/Breast 2 pieces 495 Chicken Nuggets, Plain 6 300 Sausage, Fried/Battered 1 100 Onion Rings 8 175 Fries Large 360 Fries Regular 240 Hash Browns 1/2 cup 150 Corn Dog 1 460 Hot Dog Regular 240 Hot Dog with Chili 1 325 Dressing - Caesar 1 pkt 160 Dressing - French 1 pkt 160 Dressing - Ranch 1 pkt 230 Pancakes, Butter & Syrup 3 520 Desserts - Brownie 1 245 Desserts - Sundae, Caramel 1 305 Desserts - Sundae, Hot Fudge 1 290 Desserts - Sundae, Strawberry 1 270 Desserts - Apple Pie 1 serving260 Shakes - Chocolate, Strawberry & VanillaRegular 360 ii. Chinese Fast Food Chinese fast food is not something new; in fact, it entered the Indian market in organized form about 10 years back and soon it captured the taste buds of urban India. In the current scenario, Chinese fast food has carved a special place for itself and has reached millions of people. Fast food is not an original Chinese conception. Traditionally Chinese people value a certain kind of elegant and slow table manners, which symbolize health and politeness. The development of Chinese fast food can be traced to 1980s-1990s, when Western fast-food giants entered the Chinese market in order to attract more Chinese consumers. As a result of this, Chinese-style fast food emerged and it soon gathered immense popularity. Apart from Noodles and Dim sums, some other popular Chinese dishes are Szechuan and Manchurian style dishes. In India, Yo China is one of the popular Chinese fast food chains. There are also a number of good Chinese restaurants in all the major Indian cities. Chinese fast food ensures that the food is cooked below 100 degrees so that the nutrition elements are not lost, making Chinese fast food high in nutritional value when compared to other western fast foods. As people are becoming more and more calorie conscious, they tend to prefer Chinese fast food than any other kind of western fast foods, as they are low in terms of calories. Chinese fast foods are working towards ruling out oily fatty food options from its menu list and are making an effort towards building a healthy fast food base. Mostly in Chinese cuisine, food is prepared in bite-sized pieces, ready for direct picking up and eating. Traditionally, Chinese culture use chopsticks at the table. The best part about Chinese fast foods is that they give emphasis on the usage of grains, beans, and vegetables. Their cooking style usually consists of boiling in water, instead of opting for deep-frying cooking technique. iii. Healthy Fast Food Choices In the contemporary times, people are heading their way towards fast food restaurants, for the purpose of snacking. Fast food is selling like real hot cakes especially amongst youngsters. Though fast food is not a very healthy option to go in for, but still people are opting for it because today fast foods have become an integral part of fad trend. Well, now when one has decided to eat fast food, then at least it is advisable to look out for healthy fast food choices as in low calorie fast food. Fast food craze has created sensation all over and is sweeping millions of people into trying it. Seeing this phenomenon, fast food restaurants are working towards introducing healthy fastfood options. Super size fast food eating should be avoided, because there is a need to maintain balance. As it is fast foods contain large amount of calories and on the top of it, if larger quantities will be consumed, it will do a lot of harm to your body. So, eat but in moderate quantities. High fat and calorie sauces and toppings should be avoided. Sodas should be replaced by water and low fat milk, as it is equally essential to drink healthy beverages. When the talk is about healthy fast food eating, it becomes of prime importance to take into consideration the calories contained in a particular fast food and then make a conscious choice. For example, if you wish to have a grilled sandwich, ask for it without mayonnaise, as it is the main fat cum calorie contributor. Here is a list indicating some healthy fast food choices: Grilled chicken or fish sandwich Whole-wheat rolls Baked potato (with vegetables instead of cheese, butter or sour cream) Fat free salad dressing Fat free / low fat milk Low fat sandwiches on wheat bread or on pita bread Here is a list of unhealthy fast foods that should be avoided: Chicken nuggets Croissant breakfast sandwiches (and croissants or pastries in general) Fried fish or fried chicken sandwiches Fried chicken Large and jumbo size fries Onion rings 8. Benefits of Dietary Fiber Dietary fiber is the undigested part of our food that paves way for promoting health fitness; by preventing several diseases from spreading its tentacles. The reservoir of benefits of dietary fiber is a real comprehensive one. There are two kinds of fibrous food, namely soluble and insoluble and both offer distinctive advantages. Read further to explore information about the fiber health benefits… The importance of fibre can be mainly felt in giving a boost to your weight loss program. Well, it can be said that fiber serves as the perfect way to reduce your appetite. This can be attributed to the fact that fibrous foods also known as cellulose and hemicelluloses, occupy a large space of your stomach, thus making you feel full and thereby enable you to avoid overeating. It helps a great deal in preventing constipation, by keeping your bowel movements going smooth. Fiber ensures that the waste products move rapidly through the colon and in one way, they also help to prevent your risk of developing colon cancer. Fiber aids in lowering your blood cholesterol level, by removing bile acids that digest fat. It also takes the responsibility of regulating your blood sugar. Also your risk factor of falling prey to kidney and heart diseases is greatly reduced. So, incorporate fiber in your daily meals and derive its ultimate health benefits. Fiber Rich Food Fiber rich food should be incorporated into your daily diet, as it is extremely beneficial for the body. It aids in expanding the inside walls of the colon, thereby paving way for flushing out the waste products from the body. Types of Dietary Fiber Fibers are long, thread like structures that are present in fruits, vegetables, and grains. Fibers are an essential nutrient for good health and are helpful in practicing preventive health care. i. Fiber Rich Food Fiber rich food should be incorporated into your daily diet, as it is extremely beneficial for the body. It aids in expanding the inside walls of the colon, thereby paving way for flushing out the waste products from the body. Eating food high in fiber content, goes a long way in keeping your digestive system smooth and thus prevents the problem of constipation. Here is presented a high fiber food list, so check out: Grain Products: o Whole grain breads o Buns o Bagels o Muffins Bran Flakes: o All Bran o Red River cereal o Corn bran cereal o Whole wheat Shreddies: o Whole-wheat pastas o Whole grains such as barley, popcorn, corn and brown rice Fruits: o Dried fruits such as apricots, dates, prunes and raisins o Berries such as blackberries, blueberries, raspberries and strawberries o Oranges, apple with skin and pear Vegetables: o Broccoli, spinach, Swiss chard and green peas o Dried peas and beans such as kidney beans, lima beans, black- eyed beans, chick peas and lentils o Nuts and seeds such as almonds, whole flaxseed and soynuts ii. Types of Dietary Fiber Fibers are long, thread like structures that are present in fruits, vegetables, and grains. Fibers are an essential nutrient for good health and are helpful in practicing preventive health care. Though indigestible, they have proved to be extremely useful in case of maintaining bowel regularity and preventing constipation. Other benefits of fibers include lower cholesterol, reduced risk of heart disease and managing chronic diarrhea. Proper intake of fibrous food promises a reduced transit time and results in a more thorough evacuation of waste materials. The average recommended fiber intake per day ranges from 25 to 40 grams. Talking about the types of fiber, there are basically two types, depending on its solubility - water-soluble and insoluble. Soluble Fiber The chief characteristic of this type of fiber is its dissolvability. Soluble fiber effectively dissolves in water. Mainly comprised of pectins, gums and mucilages, such fibers, reduce the level of cholesterol in the blood and the risks of heart and artery disease and atherosclerosis. Apart from this, it helps in weight control reducing the risk of developing obesity, stabilizes blood sugar and lower blood sugar levels. Some of the foods rich in water-soluble fiber are oat bran, legumes, psyllium, nuts, beans, apples, oranges, carrots, strawberries, citrus fruits, soy beans, apricots, dates, raisins, flax seed and beets Benefits of Soluble Fiber One of the most significant benefits of soluble fibers is it slows down digestion in the stomach and small intestine, thereby helping in stabilizing blood glucose levels. The slow speed helps in increasing the uptake of minerals and other nutrients in food, as the food remains in the digestive tract for a long time. Soluble fiber is helpful in terms of weight loss, as it reduces calories, but in a healthy manner. As the fiber comes in contact with the water present in the digestive tract, it forms a thick gel. The result is swelling due to a slow digestive process. Such a state increases our feeling of fullness but with no addition of calories. Soluble fibers unite with the bile acids and cholesterol in the digestive tract, thereby avoiding them from being absorbed by the body. This helps in reducing blood cholesterol levels. Large quantities of soluble fiber intake help in maintaining the diabetes, by slowing the absorption of glucose from the small intestine. Insoluble Fiber Just as the name suggests, insoluble fiber cannot be dissolved in water. The most significant function of insoluble fiber is collection of water that increases stool bulk in the large intestine. Apart from preventing constipation and hemorrhoids, it also reduces the risk of colon cancer, by speeding the passage of food through the digestive tract. The rich sources of insoluble fibers are vegetables such as green beans and dark green leafy vegetables, fruit skins and root vegetable skins, whole-wheat products, wheat oat, corn bran and seeds & nuts. Benefits of Insoluble Fiber High intake of insoluble fibers helps in curing problems related to constipation, irritable bowel syndrome (IBS) and diverticulitis. It helps in increasing stool volume and stimulating normal bowel contractions, and as such reduces the transit time through the colon. Consumption of insoluble fibers helps in reducing the absorption of salt and toxins. The former proves useful in reducing the risk of high blood pressure. Insoluble fibers consumption is an effective weight-control measure. By consuming a diet rich in insoluble fibers, you tend to feel fuller fast and thus helps in lowering the appetite, thereby reducing weight. Much like soluble fibers, insoluble fibers help in maintaining diabetes. It slows the absorption of glucose, thereby stabilizing sugar level in the body. 9. Food Nutrition Pyramid Food nutrition pyramid lays down some basic guidelines regarding the kind of food that the kids should consume. Nutrition pyramid guide for kids basically focuses on five distinctive food groups. Each food group is indicated by a different color in the nutrition pyramid, like orange color is for grains, red indicates fruits, purple represents proteins, yellow is for fats and oil, blue stands for dairy and other calcium products and finally green is meant for vegetables. Read further to take a note of healthy food pyramid guidelines… Every food item that is mentioned in the food pyramid consists of some different nutrients mix. So, it becomes of prime importance to cook different kinds of foods for your kids, so that they get all essential nutrients required by the body. Regular exercise and healthy balanced food is what is required to ensure their health fitness. The nutrition content of particular foods is likely to vary, when they are put to use, while preparing different dishes. For example apple serves as an excellent after school snack, but if you make apple pie, now the same nutritious apples are used in such a manner that eating that very dish contains high sugar and fat content, which if consumed in excess quantities, can cause weight gain. Grains, a major source of complex carbohydrates, are very necessary for your child, as they provide the majority of energy. So, give your child foods like bread, cereals, rice etc. Vitamins and minerals are vital for the child's growth. Fiber helps in ensuring smooth bowel function. Vegetables are the perfect source of vitamins and minerals, but don't fry vegetables, prefer going in for cooking methods like steaming and boiling. Eating raw fruits is an excellent idea to provide them with vitamin A and C. Fruits provide a dual advantage, on one hand, they are filling and appetite satisfying and on the other hand, they are extremely beneficial for your child's health. Dairy products encompassing milk, cheese, yogurt and other milk products are important sources of vitamin A, D, calcium and protein. Calcium is necessary for your child, as it leads to strengthening of their bones and muscles and paves way for their healthy growth. Vitamin A is good for skin, hair and eyes. Fats and oils are also requisite to maintain your child's health fitness, but offer your child only smaller quantities of fatty foods. So, follow these nutrition pyramid guidelines and witness your child growing in a healthy manner. Adult Calorie Requirement In the contemporary times, people are becoming very calorie conscious. Well, calories are like a must for the body, as it is the calories that the human body burns in order to produce energy. Calories in Indian Food If you wish to lead a healthy lifestyle, it is essential to eat nutrition rich food and exercise regularly. What you eat directly affects your body fitness so it becomes all the more necessary to be aware about the number of calories in Indian food Low Calorie Cooking Low calorie cooking has today become an integral part of healthy lifestyle. Cooking low calorie healthy foods not only helps you keep in shape, but also goes a long way in keeping you away from the clutches of several kinds of diseases. Indian Cuisine Masala When the talk is about spicy Indian foods, the first thing that strikes our mind is undoubtedly Indian cuisine masala. Well, it can be said that Indian cooking is literally popular for its distinctive varieties of flavored spices. Food that Boosts Metabolism Metabolism rate directly affects your weight loss program. The higher your metabolism level, the faster you will lose weight, provided you eat healthy food and pursue a vigorous workout. i. Adult Calorie Requirement In the contemporary times, people are becoming very calorie conscious. Well, calories are like a must for the body, as it is the calories that the human body burns in order to produce energy. But as it said that excess of anything is bad, same applies to the intake of calories too. If there is an excess of calories in our body, it gets stored in the form of fats, thus making us overweight. Adult calorie requirement differs from that of a child and in the same ways the daily calorie requirement of an athlete would be distinct from that of a person who doesn't have a very active routine because his entire day goes away sitting in the front of computer, doing desk job. Thus, the calorie intake requirement differs from person to person, depending upon several factors like age, body composition and level of physical activity on a daily basis and many more. The general recommendation as far as the calorie intake is concerned is that men need about 2700 calories per day and women require about 2000 calories per day. But these recommendations are suggested for average body structure adults, who perform their usual day-to-day activities and do not follow a vigorous workout. It is suggested by dieticians that your calorie intake should be such that 50 to 60% of the total calorie intake is contributed by carbohydrates, 20% by proteins and 15 to 20% should come from fat. It is advisable for expectant mothers to consume 300 extra calories per day, whereas lactating mothers require about 550 calories at the initial level and at gradual levels, their calorie intake should be about 400 calories per day. Well, as vital are calories for the body, equally important is to burn the extra calories through an active fitness workout. ii. Calories in Indian Food If you wish to lead a healthy lifestyle, it is essential to eat nutrition rich food and exercise regularly. What you eat directly affects your body fitness, so it becomes all the more necessary to be aware about the number of calories in Indian food and the nutritional value of the food you are eating. It is advisable to consult a dietician and gather knowledge about the Indian food calories and then decide your meal. Eating high calorie food item is not recommended for the daily meal, but you can always relish them once in a month or so. If you get lured into trying fad foods, which you know contain loads of fats, then you can consume it once in a while, but in moderate quantity. But then after that you have to gear up yourself for doing a vigorous workout, so as to shed off those extra calories that have got stored in your body. It's all about maintaining a balance and you will never put on weight. If you've eaten more, so compensate it, by eating light food in the next meal and by working harder, while carrying out your workout. Keeping fit is in your hands, but all that is required is a sincere effort and then nothing can stop you from achieving success. As vital is to eat healthy foods, that are low in calories, equally important is to apply the right cooking method. You should avoid items that demand deep-frying, because then that would involve extensive usage of butter and oil, that will shoot up your calorie intake, making you overweight. Here is the calorie chart of Indian food, so keep a track of the calorie intake and adopt healthy eating habits. Calories in Fruits per 100 Grams Calories in Apple 56 Calories in Avocado Pear 190 Calories in Banana 95 Calories in Chickoo 94 Calories in Cherries 70 Calories in Dates 281 Calories in Grapes Black 45 Calories in Guava 66 Calories in Kiwi Fruit 45 Calories in Lychies 61 Calories in Mangoes 70 Calories in Orange 53 Calories in Orange juice 100ml 47 Calories in Papaya 32 Calories in Peach 50 Calories in Pears 51 Calories in Pineapple 46 Calories in Plums 56 Calories in Strawberries 77 Calories in Watermelon 26 Calories in Pomegranate 77 Calories in Vegetables per 100 Grams Calories in Broccoli 25 Calories in Brinjal 24 Calories in Cabbage 45 Calories in Carrot 48 Calories in Cauliflower 30 Calories in Fenugreek (Methi) 49 Calories in French beans 26 Calories in Lettuce 21 Calories in Mushroom 18 Calories in Onion 50 Calories in Peas 93 Calories in Potato 97 Calories in Spinach 100g Calories in Spinach 1 leaf Calories in Tomato 21 Calories in Tomato juice 100ml 22 Calories in Cereals per 100 Grams Calories in Bajra 360 Calories in Maize flour 355 Calories in Rice 325 Calories in Wheat flour 341 Calories in Breads per piece 1 medium chapatti 119 1 slice white bread 60 1 paratha (no filling) 280 Calories in Milk & Milk Products per cup Calories in Butter 100gms. 750 Calories in Buttermilk 19 Calories in Cheese 315 Calories in Cream 100gms. 210 Calories in Ghee 100gms 910 Calories in Milk Buffalo 115 Calories in Milk Cow 100 Calories in Milk Skimmed 45 Calories in Other Items Calories in Sugar 1 tbsp 48 Calories in Honey 1 tbsp 90 Calories in Coconut water 100 ml 25 Calories in Coffee 40 Calories in Tea 30 iii. Low Calorie Cooking Low calorie cooking has today become an integral part of healthy lifestyle. Cooking low calorie healthy foods not only helps you keep in shape, but also goes a long way in keeping you away from the clutches of several kinds of diseases. For cooking the food the low calorie way, there is a need to bring about some changes in your cooking technique. Instead of frying, opt for techniques like steaming, boiling, roasting and baking. For making curries, you can braise the onions by adding water or stock in the pan, for lightly browning the onions. Another way is to microwave them or simply boil them, so as to get rid of its raw taste. If you want to fry, then avoid deep- frying. Rather stir fry onions, by using little oil. Avoid the usage of coconut, as it is high in saturated fats. Other items that should not be used for cooking low calorie food are nuts, malai, cream, poppy seeds etc. It doesn't require much effort to convert a high calorie dish into a low calorie one; rather it can be easily done by making simple modifications. Usually dals are first boiled and then tempered with fried spices and this is what makes the dish high in fats. To make it more healthy and low in fat content, put all the tempering ingredients like onions, tomatoes, ginger, garlic etc, to the dal, at the time of boiling only. And then later on, it can be tempered easily using very little oil. Instead of frying koftas, prefer baking them instead. Make usage of non-fat milk, sugar free foods, low-cal margarines, and egg substitute for adding varied taste to the dish. Go in for skim milk only, as it contains very low fats and is healthy for adults. While preparing desserts, make usage of artificial sweeteners. Or use part sugar and part sweetener. The best is to avoid sweet sugary foods and rather replace them with fresh fruits, which are healthy and nutritious. So, cook your food the low calorie way and lead a healthy lifestyle. iv. Indian Cuisine Masala When the talk is about spicy Indian foods, the first thing that strikes our mind is undoubtedly Indian cuisine masala. Well, it can be said that Indian cooking is literally popular for its distinctive varieties of flavored spices. It is the Indian cuisine spices that define the taste of Indian food. The specialty about Indian food lies in the fact that it uses distinct varieties of spices in varying proportions and combinations to make exquisite dishes. There are innumerable types of spices that are used in Indian cooking, to name a few; we have turmeric, cumin, black pepper, mustard seeds, cardamom, cloves, fennel seeds, ginger, garlic and chilies. The manner in which the spices are used to add taste to the dish differs from recipe to recipe, like in some dishes, spices are used ground or whole, while in others, the spices are roasted or fried. In some dishes, they sail smoothly in the form of paste. Well, as you travel from one region to another, differences can be spotted in terms of usage of spices, but despite these diversities, the ingredients, more or less, tend to remain the same. If you go to the market, you can find ready-made mixture spices like chat masala that use a variety of spices in different combinations. Now, that is a great benefit for the modern woman of today, because she doesn't have to do hard labor so as to give that yummy desired taste to her food item. v. Food that Boosts Metabolism Metabolism rate directly affects your weight loss program. The higher your metabolism level, the faster you will lose weight, provided you eat healthy food and pursue a vigorous workout. Relying on unnatural ways of losing weight doesn't make much of sense, because the results are temporary, but the harm they do to your body is forever. In the list of natural metabolism boosters, metabolism-boosting food makes the highest score. Eating food that boosts metabolism helps a great deal in speeding your weight loss plan, thus paving way for achieving a slim trim figure in a short span of time. One thing that should not be forgotten is that there is no shortcut to success. So, if you want to achieve your goal, then you must strive hard for it. Don't be under the impression that if you go on a diet, you will lose weight faster. In reality, if you stop eating or go in for a very low calorie food, there might be some instant gains, but at a later stage, it causes your metabolism rate to slow down, thus making your weight loss program cumbersome. Here are ideas about the foodstuff that you should consume in order to boost your metabolism level: It is advisable to consume more of proteins, as it takes a longer time to break up protein food for digestion, meaning that you will be able to burn more calories. In fact all your meals should contain some form of protein food. Calcium intake is of prime importance, as it helps in speeding up basal metabolism. But you should prefer consuming calcium through foods, rather than going in for calcium-based supplements. Milk is one of the richest sources of calcium, so make milk drinking an integral part of your routine. Eating fiber food is very advantageous, as its mechanism is the same as that of protein food. Fiber food helps in burning more calories, thus makes losing weight easier and faster. Eat loads of beans, fresh fruits and vegetables and whole-grain breads. Instead of going in for black tea or other kinds of teas available in the market, it is recommended to drink green tea, as it increases your basal metabolism and also contains less caffeine. Consuming alcohol is not advisable, as it lowers your activity metabolism and also tends to stimulate your appetite. You should never even think of skipping your breakfast, which most people tend to do so. People who tend to ignore this meal end up snacking on unhealthy foodstuff. It's very necessary to drink water at frequent intervals, because it is water that helps in digestion of food. So, drink plenty of water, at least 8 to 10 glasses per day. 10. Types of Fruits When it comes to choosing between different fruit types, there are innumerable choices available. The choice of fruits differs from person to person, from country to country etc. To say for example, in UK, apples, pears, plums, oranges and bananas are very popular among people. There are certain types of fruits that owe their origin in specific places like Cox apples are grown in UK. If you go to market, you'll find an amazing variety of fruits right from soft fruits like Raspberry, blackberry and strawberry to fleshy fruits like apple, pineapple, banana and papaya. In the category of vine fruits, there are delicious fruit options like grapes, watermelon and cantaloupe. If you are not much fond of soft fruits, then you can go in for fruits like plum, apricot, lychee and mango. As it is said variety is the spice of life, there is still another fantastic kind of fruits known as citrus fruits, which are excellent sources of vitamin C. Examples include orange, lime and kumquat. So, relish the taste of different types of fruits that our mother nature has bestowed on us. Calories in Indian Fruits Fruits are deemed, as a perfect source for providing our body with all the necessary nutrients. When we compare people, who have generous intake of fruits to those, who have little or almost no intake in their diet Types of Citrus Fruits Citrus fruits are acidic fruits, which contain healthy nutrition content that works wonders for the body. Citrus fruits act as a fabulous source of vitamin C and a wide range of essential nutrients required by the body. Dried Fruit Nutrition Talking about the dried fruit nutrition, though it is healthy, but definitely it's not very suitable for those who wish to lose weight. The reason that can be attributed to this fact is that dried fruit does not contain water, but is very high in sugar content. Kiwi Fruit Nutrition Kiwi fruit is a 3-inch long fruit that weighs about four ounces. It has a unique appearance, with green creamy flesh and tiny black seeds. It is an exotic fruit that has a wonderful flavor. i. Calories in Indian Fruits Fruits are deemed, as a perfect source for providing our body with all the necessary nutrients. When we compare people, who have generous intake of fruits to those, who have little or almost no intake in their diet, the former are found to have a reduced risk of chronic diseases, including stroke and other cardiovascular diseases as well as certain cancers. A healthy diet is always inclusive of lots of fruits because it provides essential vitamins, minerals and fiber required for the daily mechanism of the body. Fresh fruits are rich in water content and thus, prove to be very helpful and beneficial for the human body. Often, an all-fruit diet is cited to be a perfect option for those who are looking forwards to reduce some weight. This is because consumption of fruits causes reduced appetite, thereby enhancing weight loss. Another effective benefit of fruits is that you feel fuller and thus are less likely to overeat in the next meal or munch on unhealthy snacks. Also, given to the fact that there are numerous types and flavors of fruit available, you can add different types to your diet schedule. Read the table given below, to know more about the calorie content present in each fruit. Fruits (100 grams) Calorie Content Apple 56 Avocado Pear 190 Banana 95 Chickoo 94 Cherries 70 Dates 281 Grapes Black 45 Guava 66 Kiwi Fruit 45 Guava 49 Lychies 61 Mangoes 70 Orange 53 Orange juice (100 ml)47 Papaya 32 Peach 50 Pears 51 Pineapple 46 Plums 56 Strawberries 77 Watermelon 26 Pomegranate 77 Watermelon 16 ii. Types of Citrus Fruits Citrus fruits are acidic fruits, which contain healthy nutrition content that works wonders for the body. Citrus fruits act as a fabulous source of vitamin C and a wide range of essential nutrients required by the body. Citrus fruit list is a real long one encompassing innumerable types of citrus fruits like clementine, leech, lime, grapefruit, mandarin, tangerine, kumquat, minneola, tangelo, lemon, orange and pummelo etc. Citrus fruits are not just meant to be consumed because of their wonderful taste, but also they form an essential component of a healthy diet, owing to their multiple health benefits. The real taste lies in consuming raw fresh citrus fruit. Citrus fruits have an amazing fragrance and this explains the reason why they are among the top fruit list of people. Usually these fruits are juicy and it is this juice that contains the main acidic element, which gives the fruit a characteristic sharp flavor. The color of the citrus fruit depends upon the climatic conditions. During non- wintertime in the tropical regions, the citrus fruit can be spotted in the green color until maturity, otherwise greenish orange. Usually the citrus fruits are picked even before they fully ripen. So, enjoy the tasty juicy citrus fruits and savor their health benefits. iii. Dried Fruit Nutrition Talking about the dried fruit nutrition, though it is healthy, but definitely it's not very suitable for those who wish to lose weight. The reason that can be attributed to this fact is that dried fruit does not contain water, but is very high in sugar content. Owing to high calories in dried fruits, it is advisable to consume them in only moderate quantities. Read further to gather information about dried fruit nutritional value… How high are dried fruits in terms of calories can be understood with the comparison of fresh fruit with a dried fruit. 1-cup grapes have 60 calories while 1- cup raisins contain 495 calories. Also the fiber content of dried fruits is not adequate to satisfy your appetite. So, dried fruits can make your weight loss program a complete disaster. But, for people who are fed up because they are underweight, dried fruits serve as just the perfect solution to gain weight and look great. iv. Kiwi Fruit Nutrition Kiwi fruit is a 3-inch long fruit that weighs about four ounces. It has a unique appearance, with green creamy flesh and tiny black seeds. It is an exotic fruit that has a wonderful flavor. It acts as a compact reservoir of vitamin C and in the present times, it is sailing smoothly virtually in every party buffet. Read further to explore information about kiwi fruit nutritional value… Talking about kiwi fruit nutrition, it is a very healthy fruit that contains a reasonable amount of potassium. This highly nutritious fruit adds on to the taste and look of fruit salad. Kiwi fruit has occupied the status of a commercialized fruit in California. Californian kiwi fruit can be spotted in the markets from November to May. If you want to relish the sweet taste of kiwi fruit completely, then opt for plump, fragrant kiwi fruit. If you'll go in for unripe fruit, it will be tart in taste. As far as the calories in kiwi fruit are concerned, a medium size kiwi fruit contains about 46 calories, 0.3-gram fats, 1 gm proteins, 11 gm carbohydrates, 75 mg vitamins and 2.6 grams dietary fiber. The main health benefit of this exotic fruit is that it acts as a fabulous source of vitamins and minerals and is an active participant in promoting your health fitness. It is packed with loads of dietary fiber that help in regulating blood sugar. Eating vitamin C rich kiwi fruit goes a long way in protecting you from the clutches of asthma problem. So, savor the wonderful taste of kiwi fruit and enjoy its health benefits. 11. Milk Nutritional Value Milk is an unavoidable part of human diet. Different types of milk that we consume include different kinds of nutrients. Milk provides us with minerals, protein, fat, carbohydrate, and vitamins. So it is also called as a complete diet. It is recommended that every human being should consume a certain amount of milk for fulfilling their nutritional deficits. Milk can be consumed either as a drink or in the form of milk-derivates like dairy products. Here is the chart that explains the nutritional value of 100 gms milk. Nutrient Unit CowGoatSheepWater Buffalo Energy Kcal 66 60 95 110 Water Gram 87.8 88.9 83.0 81.1 Protein Gram 3.2 3.1 5.4 4.5 Fat Gram 3.9 3.5 6.0 8.0 Carbohydrate Gram 4.8 4.4 5.1 4.9 Saturated Fatty Acids Gram 2.4 2.3 3.8 4.3 Monounsaturated Fatty AcidsGram 1.1 0.8 1.5 1.7 Polyunsaturated Fatty Acids Gram 0.1 0.1 0.3 0.2 Cholesterol Milligram14 10 11 8 Calcium IU 120 100 170 195 Coconut Milk Nutrition Most people are under the impression that coconut milk is nothing but the watery liquid found in coconuts. But, actually coconut milk is a milky white sweet liquid that is obtained from the flesh of mature coconut. Milk Nutrition Facts Milk is a reservoir of nutrients and thus it becomes of prime importance to consume it on a daily basis, so that the body gets the essential nutrients required by the body. Benefits of Raw Milk Raw milk consists of important enzymes that aid in assimilating the nutrients present in milk. Raw milk serves as one of the best sources for calcium consumption. Skim Milk Nutrition If you want to lose weight and also retain your habit of taking milk and dairy products, stop counting on calories, as you now have an option of Skim Milk. Whole Milk Nutrition Whole milk, or popularly known as full-cream milk, is one from which no constituent, such as fat, has been removed. However, it is a strict no-no for figure conscious individuals or those, who are looking forward to get slim. i. Coconut Milk Nutrition Most people are under the impression that coconut milk is nothing but the watery liquid found in coconuts. But, actually coconut milk is a milky white sweet liquid that is obtained from the flesh of mature coconut. There are two types of milk that are derived from coconut, namely thick and thin. For taking the advantage of thick coconut milk nutrition, the grated coconut meat is squeezed. The squeezed coconut meat is then soaked in warm water and squeezed a second or third time for thin coconut milk. As far as the coconut milk use is concerned, thick milk is used for preparing yummy mouthwatering desserts and sauces. Whereas thin coconut milk is used in the preparation of soups. Coconut milk finds a special place in many tropical cuisines, especially Thai, Singaporean, and Malaysian. It acts as a source of a wide range of vitamins, minerals, potassium, folate and other vital nutrients. Talking about the coconut milk calorie, 1 cup canned coconut milk contains 445 calories, whereas frozen milk contains 485 calories. Raw coconut milk contains the maximum number of calories, which are approximately 552. Coconut milk is available in the market in different styles of packaging like cans and tetra packs. ii. Milk Nutrition Facts Milk is a reservoir of nutrients and thus it becomes of prime importance to consume it on a daily basis, so that the body gets the essential nutrients required by the body. Well, nothing in this world is perfect, same holds true for milk too. But taking into consideration milk nutrition facts, it can definitely be said that milk is next to perfect food. Read further to explore milk nutrition information… Milk forms an important component of our daily balanced diet. It serves as an excellent source of calcium that makes our bones and teeth strong. It would be appropriate to comment that it is practically impossible to meet body calcium requirements, without the consumption of milk and other dairy products. Not only is milk a fabulous source of calcium, but also it provides the body with high quality proteins that contain the essential amino acids, which the body is incapable of producing by itself. Well, the versatility of milk is not yet over. Milk also helps in meeting the body's requirement for vitamins. One glass of milk contributes about 44% to our daily-recommended vitamins intake. So, make it a part of your routine to drink milk everyday, so as to promote your health fitness. iii. Benefits of Raw Milk Raw milk consists of important enzymes that aid in assimilating the nutrients present in milk. Raw milk serves as one of the best sources for calcium consumption. One of the major raw milk drinking advantages is that it contains the beneficial bacteria, which otherwise get destroyed, when the milk undergoes pasteurization process. Read further to explore information about the benefits of raw milk… How beneficial is raw milk can be understood by analyzing the loss that occurs, when the milk is pasteurized. Pasteurization destroys enzymes, vitamin B12 and vitamin B6 and also it kills the beneficial bacteria. Raw milk does not rot, rather it sours naturally. Pasteurized milk is often associated with health problems like diarrhea, cramps, iron-deficiency anemia, cancer, skin rashes, osteoporosis and allergies etc. On the contrary, raw milk keeps you away from these health ailments. Raw milk is highly nutritious and thus acts as one of the healthiest foods. Raw milk tastes better, when compared to pasteurized milk, as it is creamier and fresh. People who do not relish the taste of milk are likely to find the taste of raw milk pleasant. There can be digestion problem with the consumption of processed milk, but that won't be the case with raw milk. So, drink raw milk and head your way towards leading a healthy lifestyle. iv. Skim Milk Nutrition If you want to lose weight and also retain your habit of taking milk and dairy products, stop counting on calories, as you now have an option of Skim Milk. As the skim milk has very less fat ingredient, it is the best choice for those who strictly adhere to their weight lose regime. The skim milk offers you a perfect nutrition without adding any further to your calorie meter and thus acts an excellent option of fulfilling the vital requirements of your body. Why To Opt For Skim Milk Skim Milk is an excellent option if you are looking for strong calcium enriched bones, vitalized body, active cells and ample amount of energy without any extra flab. Contrary to the myth that Skim Milk is less nutritious than the general milk, the Skim Milk has ample amount of nutrient completely equal to the normal milk from any other source. One thing where you may have to compromise in the case of skim milk is flavor. Compared to other kinds of milk, the skim milk has very thin flavor. However, few people even appreciate this taste. Comparison With Whole Milk In comparison to the 150 calories of the whole milk, the skim milk contains only 80-90 calories in an eight-ounce serving. The skim milk also contains only half the amount of fat in comparison with the whole milk which is very efficient for an adult body which gradually becomes resistant in fat digestion. Even in some brands of skim milk the amount of calcium is more when compared to the whole milk. So, skim milk is always a better option for adults. If you are still confused with the choice, here is the detailed nutrition chart of skim milk in which the values per cup 8 fl oz (245 g) of skim milk are indicated- Calories 80 Total fat (g) 0.0 Saturated fat (g) 0.0 Monounsaturated fat (g) 0.0 Polyunsaturated fat (g) 0 Dietary fiber (g) 0 Protein (g) 16 Carbohydrate (g) 12 Cholesterol (mg) 10 Sodium (mg) 120 Vitamin A 20.000 ~ IU Vitamin D (mcg) 2.5 Vitamin C (mcg) 8 Riboflavin (mg) 0.3 Vitamin B12 (mcg) 0.9 Calcium (mg) 60 Phosphorus (mg) 248 v. Whole Milk Nutrition Whole milk, or popularly known as full-cream milk, is one from which no constituent, such as fat, has been removed. However, it is a strict no-no for figure conscious individuals or those, who are looking forward to get slim. This is because it is a high caloric diet and the nutrients found in it are also available in the slimming versions such as skim or one percent milk. Nonetheless, when it comes to toddlers and kids, whole milk proves to be the next best option, if the child is not breastfeeding or drinking a toddler formula. A highly nutritious drink, whole milk is unsurpassed alternative for babies and toddlers, who need extra strength. For infants who lack in high fat diet, the extra amount of calcium and fat present in whole milk acts as a perfect substitute. The calories in fat help in the growth and brain development of the child. Another benefit of whole milk is that it tastes better than its low fat counterpart. So, if you have a child, who refuses to drink milk, you can try the option of whole milk. Who knows, it can be the only way you can make them drink any milk at all? Go through the table given below, to know the nutritional content of a cup of whole milk. Nutrition Nutritional Content Calories 150 Total fat (g) 8.2 Saturated fat (g) 5.1 Monounsaturated fat (g) 2.4 Polyunsaturated fat (g) 0.3 Dietary fiber (g) 0 Protein (g) 8 Carbohydrate (g) 11 Cholesterol (mg) 33 Sodium (mg) 120 Vitamin A (RE) 76 Vitamin D (mcg) 2.4 Riboflavin (mg) 0.4 Vitamin B12 (mcg) 0.9 Calcium (mg) 290 Phosphorus (mg) 228 12. Organic Food Facts In spite of the increasing popularity of Organic food these days, most of the people do not have a clear idea regarding the definition of organic food. In simple words, Organic foods are those foods that are produced, processed and packaged without using chemicals. They have been accepted due to their perceived health benefits over conventional food. The organic industry is growing rapidly and has caught the attention of farmers, manufacturers and, above all, consumers. Some of the popular organic food items include organic tea, organic coffee, organic wine, organic meat, organic beef, organic milk, organic honey, organic vegetables, organic fruits, organic rice, organic corn, organic herbs, organic essential oils, organic coconut oil and organic olive oil. Organic foods protect from heart disease and cancer, as they contain Phenolic compounds. Organic food ensures high food quality, which other conventional foods cannot give. Organic food is natural and fresh, and thus, it is tasty. Many people prefer to grow organic food in their home gardens, because it costs about 20% more than the conventional food. Organic gardening uses organic seeds, organic fertilizers, compost, organic root stimulators, and organic pest control. It has been claimed by health experts that organic food is more nutritious. Some of the features that can be associated with organic food are quality, good taste, proper selection of crop varieties etc. Advantages of Organic food Organically grown foods are natural, without any sprayed chemical. Organically grown foods are nutritious and full of taste although they may not look as colorful and well presented as shop produce. Organic foods put less burden on environment. Growing foods organically can protect the topsoil from erosion and is a great way of getting closer to nature. Tips for Organic Food Customers Search for the label / logo of the certification body that has monitored and approved the production and processing of the food item as organic. Keep yourself updated about the organizations that are authorized to sell organic food in your region. Check out the prices of different food items in different stores and buy accordingly. The price of organic food varies from 10% to even 200% depending upon the place from the shopkeeper has bought the product. Health Benefits of Organic Food Organic food is termed as certified food, which is produced in accordance with some production standards. It is grown in organic farms and vigorously monitored by the officials of a certification body, during the production. Benefits of Raw Organic Food Organic food consumption has become the trend of the time, owing to the multiple health benefits that it offers. Organic food is absolutely natural and is packed with loads of vital nutrients required by the body. i. Health Benefits of Organic Food Organic food is termed as certified food, which is produced in accordance with some production standards. It is grown in organic farms and vigorously monitored by the officials of a certification body, during the production. Unlike natural food, organic food stuffs are generally grown without the use of pesticides and chemical fertilizers. They are often labeled to differentiate them from the natural ones, because both are similar in terms of color, size and shape. Organic food not only involves fruits, vegetables and grains, but also the products derived from livestock. Initially, organic foods were grown at small family-run farms. This restricted their availability to a great extent. The organic foods were available only in small stores and farmers' markets. With the increasing demand and the advancement in the field of agriculture, organic foods are now available in many countries of the world. Pricy though, more and more people are switching to organic food. The superior taste of organic food, perhaps, motivates people to consume them. Apart from the fact that it tastes better than the natural food, organic food has certain benefits on the overall health of the people as well. Check out the article to know all about the health benefits of organic food. Organic Food Advantages Studies suggest that organic food tend to contain 10-50% higher amount of phyto nutrients as compared to the conventional food. Reduced risk of health problems is often associated with the consumption of organic food. Officials from the certification bodies visit the farm or plant, where the organic food stuffs are processed, to check whether the food is produced in accordance with the production standards set by them or not. This makes the organic food advantageous over its natural counterpart. Since organic foods generally carry labels, you will be able to differentiate them from others and choose accordingly. Organic food stays longer, without decaying, than the natural food. Since organic foods are treated with manure, they are considered better than the natural food, which are often treated with pesticides, herbicides and chemical fertilizers, when they are grown in farms. Organic food contains phenolic compounds, which protects our heart from cardiovascular diseases and reduces the risk of cancer. The farm animals in an organic farming are reared without the use of growth hormones. Farmers ensure that the animals are given a healthy and balanced diet. This makes such animal products tastier and healthier to eat, as compared to those produced in the conventional way. Fruits and vegetables grown in organic farms are found to have more antioxidants as compared to those grown by the conventional method of agriculture. ii. Benefits of Raw Organic Food Organic food consumption has become the trend of the time, owing to the multiple health benefits that it offers. Organic food is absolutely natural and is packed with loads of vital nutrients required by the body. One of the major benefits of eating raw organic food is that, not only it tastes better than conventional foods, but also contains a far greater quality, that makes it more nutritious. Read further to explore information about the raw organic food benefits… Going in for raw organic food serves as the perfect health improving remedy. A person tends to feel more energized after having consumed raw organic food and organic food also aids in helping you lose weight faster. Raw food gets easily absorbed in the body, thus helps in ensuring smooth bowel movements. Raw food ensures that the nutritional value of the food remains enzymatically and nutritionally intact. Cooking food often deteriorates the nutritional value of food, by leading to a loss of vital nutrients and enzymes. Heat tends to change the very composition of fat, protein, and carbohydrates. Also the cooking tends to interfere with the bioelectrical energy, necessary for sustaining life. Eating raw organic food goes a long way in cleansing your bloodstream and eliminating the waste products that are responsible for the formation of toxins in the body. So, incorporate raw organic food in your daily meals and improve your health fitness. 13. Nutrition During Pregnancy There is a need for proper nutrition during pregnancy, as the mother's nutritional status will affect the development of the baby. It is during the time of pregnancy, when various changes take place in the expectant mother's body, which are not just anatomical, but also physiological in nature. It is a very crucial time and it becomes all the more necessary for the mother to take care of herself and there arises a need for consuming healthy pregnancy nutrition. Read further to explore information about nutrition during pregnancy… Some of the changes that take place in the expectant mother and demand the need to make nutritional adjustments are: Fat And Energy: it is during the time of pregnancy, when fat deposits take place in the mother's body and it is this fats storage that is later utilized by the body, during lactation, for the formation of milk. Owing to this fact, the calorie requirement generally increases by 300 calories. But it also depends from person to person. An underweight mother needs to consume more calories than an overweight mother. Well, it is preferable to consult your doctor, as far as your calorie intake is concerned. Protein: protein is the most vital nutrient required by the body. It happens during the early and mid pregnancy stages, that protein starts getting stored in the body. And it is during the later stages of pregnancy, when the foetus is rapidly developing, that the body utilizes its protein reserves. Minerals: as far as the minerals are concerned, it is the calcium and phosphorus that occupy a supreme position. Calcium is vital for healthy bone and teeth formation and it is during pregnancy that the calcium needs are especially high for the healthy bone formation of the foetus. Iron: during pregnancy, the need for iron intake increases, as this mineral is essential for the body's development. Vitamin A: vitamin A is essential for carrying out several bodily functions. It helps in improving vision and maintaining the nervous equilibrium. Well, as far as the intake of vitamin A is concerned, there is a need to ensure that you've had your recommended daily vitamin intake. Foods to Avoid During Pregnancy Eating a well balanced diet is necessary to maintain good health. It becomes even more important for a pregnant woman. This is because of the fact that the choice of food during pregnancy affects the health of the expectant mother as well as development of the fetus. Nutrition During Lactation The nutrition needs of a nursing mother are much more, because the kind of nutrition she consumes, will determine the quantity and quality of milk that will directly affect the health of her baby. i. Foods to Avoid During Pregnancy Eating a well balanced diet is necessary to maintain good health. It becomes even more important for a pregnant woman. This is because of the fact that the choice of food during pregnancy affects the health of the expectant mother as well as development of the fetus. Doctors agree that some foods contain bacteria and harmful chemicals, which could interfere with the fetal development or, in the worst case, cause serious infection. Owing to this fact, it becomes vital to take care of the food that should be strictly avoided, apart from those specially recommended for the pregnant woman. Read on to explore the foods to avoid during pregnancy. Foods Not To Eat During Pregnancy Alcohol: Consumption of alcoholic beverages causes host of health problems in the baby, including low body weight, learning disabilities, visual problems, deformed organs and other abnormalities. Caffeine: Caffeine consumption can put the pregnant woman to the risk of miscarriage and premature birth. Hence, even beverages containing caffeine, like coffee, should be strictly avoided during the period. Raw Eggs: Raw eggs should not be eaten during pregnancy, because they contain Salmonella, a bacteria that causes food borne illness. Stay away from the dishes that contain raw eggs as well, including ceasar salad dressing, cookie batter and eggnog. Fish with Mercury: Consumption of mercury is related to the delay in the development of the brain of the baby. Therefore, fish with high levels of mercury, such as Tilefish, Shark, Swordfish and King Mackerel should be strictly avoided during pregnancy. Smoked Seafood: Smoked seafood available in the general stores may be contaminated with Listeria, a harmful bacteria. Therefore, smoked seafood, especially the refrigerated one, is a strict no-no for pregnant women. Fish Exposed to Industrial Pollutants: Do not eat fish from lakes and rivers, such as bluefish, striped bass, salmon, pike, trout and walleye, because they may be exposed to high levels of polychlorinated biphenyls, a class of organic compounds that are harmful for health. Raw Shellfish: Uncooked shellfish is the source of a number of seafood- borne diseases. Hence, pregnant women should avoid raw shellfish. Soft Cheese: Soft cheese such as Feta, Gorgonzola, Queso Blanco, Queso Fresco, Brie and Camembert, contain Listeria, which may infect the baby. It may also lead to blood poisoning. Unwashed Vegetables: Vegetables should be thoroughly washed before consumption, because they may have been exposed to a parasitic disease 'toxoplasmosis', which might have affected the soil where the vegetables were grown. Unpasteurized Milk: Ensure that the milk you consume during pregnancy is pasteurized, because unpasteurized milk may contain a bacteria called Listeria, which may lead to miscarriage. ii. NutritionDuring Lactation The nutrition needs of a nursing mother are much more, because the kind of nutrition she consumes, will determine the quantity and quality of milk that will directly affect the health of her baby. The food that the mother consumes not just fulfills her nutritional requirements, but is also used in the production of milk. A nursing mother produces 23 to 27 ounces of milk per day and thus, there arises a need to consume 500 extra calories per day. Read further to explore information about nutrition during lactation… The nutrition for nursing mothers plays a vital role in defining the quality of breast milk. There is a possibility that the nursing mother might have a healthy baby, despite the fact that she had not fed herself properly, but then that is likely to happen often at the detriment of the mother's health itself. It is during the time of lactation that the body makes milk production as its first priority, leaving the nursing mother deprived of nutrition. Here are some nutrition guidelines for the nursing mother: It is during lactation that the nursing mothers tend to feel thirstier, owing to the fact that part of their water consumption is utilized by the body for the formation of milk. It is here where it becomes necessary to increase your water intake by one quart per day, so that you are drinking a total of 2.5 to 3 quarts. You should increase your calorie consumption to about 2500 calories per day and opt for healthy foods that are rich in nutrients required by the body. Eat more of protein rich foods. The basic rule says that you should eat I gram of protein each day for every pound you weigh. Eat multiple small meals. Follow a five-meal routine: breakfast, lunch, after- noon snack, an extra snack during the evening and dinner. There is a need to keep away from tobacco, as there is likelihood that the nicotine might get transferred into the child's body through breast milk. Say no to alcohol, as alcohol can retard the growth of your baby. It is recommended to consult your doctor before taking any kind of medication. It is advisable for the nursing mother to continue taking her prenatal vitamins. 14. Functions of Proteins in Body Proteins play a major role in ensuring your health well being. There are innumerable functions of proteins in the body. Well, the primary functions of proteins include building and repairing of body tissues, regulation of body processes and formation of enzymes and hormones. Read further to explore information about protein role in health… Proteins aid in the formation of antibodies that enable the body to fight infection. Proteins serve as a major energy supplier. There are distinctive kinds of proteins, each performing a unique function in the body. Proteins form a major part of your body, next to water. The composition of proteins in the body is like that muscle contains about 1/3 protein, bone about 1/5 part and skin consists of 1/10 portion. The rest part of proteins is in the other body tissues and fluids. Even blood contains loads of proteins. In fact the hemoglobin molecule is nothing but proteins. Our body requires proteins for the purpose of maintenance and healthy growth. The need for consuming proteins is especially more for infants, young children, pregnant women and recovering patients. There is a constant breakdown of proteins in the body and this explains the reason why we need to consume proteins on a regular daily basis. It becomes of prime importance to ensure that you have your daily-recommended protein intake, so as to improve your health fitness. Daily Proteins Requirements Protein is one of the most important components of every cell present in the body. A complex, high-molecular-weight organic compound, it has an unsurpassed content of amino acids. Egg Protein Content Egg protein is very rich in quality and it is due to this fact that manufacturers of protein powders often base their products on egg protein. Egg protein contains all the essential amino acids that the human body requires. Food High in Protein Proteins form an important nutrient component of the body. Made up of essential and non-essential amino acids, it helps in building and repairing muscles and bones, restoring body cells Protein Content of Milk Milk definitely serves as one of the most excellent sources of proteins and this can be attributed to its rich quality protein content. Though it doesn't contain a large quantity of proteins, but the quality of proteins that it provides the body Protein Digestion & Absorption Digestion of proteins takes place in different stages. The initial phase of protein digestion and absorption occurs in the stomach and the latter takes place in the small intestine. Benefits of Whey Protein Before knowing the benefits of whey protein, you need to first know, what exactly is it? During the process of conversion of cow's milk into cheese, a by-product is formed. i. Daily Proteins Requirements Protein is one of the most important components of every cell present in the body. A complex, high-molecular-weight organic compound, it has an unsurpassed content of amino acids. There are a number of benefits associated with proteins. Right from improving body composition and building muscle to repairing tissues and preventing bone loss, the list goes endless. Besides this, much of the fabric of our body, such as muscle, cartilage, ligaments, skin and hair, is constructed from protein molecules. We all know that a high-protein diet is essential for an individual, but the question is - how much is enough? An ongoing debate, experts have been studying to determine exactly how much protein does our body require? Many health organizations have conducted regular studies; so as to work out, what should be the recommended daily protein intake. The suggested requirement varies from person to person. For instance, the protein requirement for adults is different from that of young growing children. There are multiple factors, which need to be taken into consideration, while deciding the recommended daily protein intake, such as, age, sex, physique and activity level. The human daily protein requirement is calculated on the basis of 'ideal body weight'. Based on height and gender, the ideal body weight is calculated. The daily protein requirement is calculated in terms of grams per day for every kilogram you weigh. For a person who is accustomed to sitting or taking little exercise, the recommended daily protein intake is 0.75g per kg of body weight. A person whose physical activity level is good enough and who performs exercises for about an hour or so, for them the ideal protein intake is about 1.0-1.2g of protein per kg of body weight. In case of athletes, however, the recommended protein requirement differs. Apart from a greater lean mass and greater need for tissue repair, they burn a small amount of protein, during physical activity. As such, athletes have a higher protein requirement. For those engaged in endurance training, the protein intake should be about 1.2-1.4g of protein per kg of body weight, while for athletes, who are engaged in strength training, the daily recommended protein requirement is approximately 1.6-1.7g of protein per kg of body weight. ii. Egg Protein Content Egg protein is very rich in quality and it is due to this fact that manufacturers of protein powders often base their products on egg protein. Egg protein contains all the essential amino acids that the human body requires. Talking about the egg white and yolk proteins, it can be said that one large egg contains about 6.5 grams of protein, out of which egg white protein content is about 3.6 grams. But yolk also contains fats and owing to this fact, many people tend to avoid eating egg yolk. Here is a table that depicts as to how much protein is in an egg, so check out egg protein content Egg ProteinCalories Raw 6g 75 calories Boiled average 6g 80 calories Fried in oil 6g 120 calories Scrambled (2 eggs + milk)14g 170 calories Poached 1 egg 6g 80 calories Scotch egg 7g 140 calories Omelette 10g 128 calories Quiche (egg & cheese) 15g 300 calories Egg Fried Rice 6g 210 calories Meringue 7g 360 calories Duck egg 15g 170 calories Quail egg 2g 20 calories iii. Food High in Protein Proteins form an important nutrient component of the body. Made up of essential and non-essential amino acids, it helps in building and repairing muscles and bones, restoring body cells, providing a source of energy and controlling many of the important metabolism processes in the body. Our body gets the protein from the food we eat. Unarguable, proteins derived from animals, in the form of meat and milk, have the highest concentration of protein in them. This is because it contains all nine of the essential amino acids. Vegetable protein, on the other hand, lacks one or more of the essential amino acids, which is why it is considered incomplete. For a vegan or vegetarian, one needs to consume a wide variety of protein-rich vegetable foods, so that he/she can get all their essential amino acids. To know more about the foods that have high protein content, browse through the table given below. Food High in Protein High Protein Food Protein Content (In grams) Eggs (1 Medium Size) 6 Milk (1 Glass) 19 Soya Milk Plain (200 Ml) 6 Tofu (100 G) 8 Low-Fat Yoghurt (Plain) 150g 8 Fish (Cod Fillets 100g Or 3.5 Ounces) 21 Cheese Cheddar 100g (3.5 Ounces) 25 Roast Beef (100g or 3.5 Ounces) 28 Roast Chicken (100g or 3.5 Ounces) 25 Other Meats (100g Or 3.5 Ounces) 25 Sausages (100g or 3.5 ounces) 12 Bacon (100g or 3.5 ounces) 25 Ham (100g or 3.5 ounces) 18 Beef burgers - freezer type average (100g) 20 Corned Beef (100g or 3.5 ounces) 26 Luncheon Meat (100g or 3.5 ounces) 13 Meat Paste (100g or 3.5 ounces) 15 Egg white, dried (100g) 79-95 Bearded seal game meat, air-dried (100g) 82.6 Soy protein isolate (100g) 80 Whey protein isolate (100g) 79.5 Whitefish, smoked, dried (100g) 67 Soybeans, dry, roasted (100g) 39.6 Cheese, parmesan, grated (100g) 38.5 Pork, cured, bacon, cooked, pan-fried (100g) 38.3 Salmon, king or chinook, smoked, brined (100g) 39.9 Peanut butter (15ml) 7 Broccoli(80 grams) 2 Almonds (1/4 cup) 8 Peanuts (1/4 cup) 9 Cashews (1/4 cup) 5 iv. Protein Content of Milk Milk definitely serves as one of the most excellent sources of proteins and this can be attributed to its rich quality protein content. Though it doesn't contain a large quantity of proteins, but the quality of proteins that it provides the body, is simply amazing. Protein in milk contains all the essential amino acids that the body requires. Here is presented milk proteins chart that depicts the protein content of milk Milk (1 cup) Protein (g) Milk, reduced fat (2 percent) 8.13g Milk, low fat (1 percent) 8.03g Milk, non-fat (skim) 8.35g Milk, evaporated, non fat, canned19.33 Milk, evaporated, condensed 24.2g Milk, buttermilk 8.11 Milk, chocolate, regular 7.93 Milk, soy 6.74g v. Protein Digestion & Absorption Digestion of proteins takes place in different stages. The initial phase of protein digestion and absorption occurs in the stomach and the latter takes place in the small intestine. Proteins provide the body with amino acids, which are required by the body, but unfortunately, the body is incapable of producing them by its own. Well, the protein digestion process basically consists of the breakdown of proteins into amino acids. Read further to explore information about protein absorption rate… There are distinctive kinds of enzymes that aid in the digestion and absorption of proteins. The enzyme called pepsin does its work in the stomach and it works best when the stomach is acidic. It breaks down the large protein molecules into smaller ones. It is here where the proteins get partly digested in the body. In the small intestine, there are other enzymes that take over the charge of protein digestion in the body. These enzymes aid in protein absorption, by breaking the small protein molecules into amino acids. Protein absorption rate is faster for animal origin foods, rather than vegetarian plant origin foods, perhaps because vegetable proteins usually contain cellulose covering. vi. Benefits of Whey Protein Before knowing the benefits of whey protein, you need to first know, what exactly is it? During the process of conversion of cow's milk into cheese, a by-product is formed. This by-product is known as whey. It has a large collection of globular proteins, which when extracted forms whey proteins. Whey proteins are a rich source of the essential amino acids and make exceptional protein choice for adults, children and infants. In its pure form, Whey proteins contain little or no fat, lactose and cholesterol. Though whey proteins are mostly considered useful in terms of building muscle, you will be surprised to know that the benefits go beyond improving body composition. In the following lines, we have provided information about the benefits of whey protein. Benefits Of Whey Protein The amino acids present in the whey protein prove to be essential for the growth of healthy muscles, nails, skin and other connective tissue, thereby helping in improving body composition and enhancing athletic performance. Whey protein is helpful for the repair and growth of muscle tissue, mainly necessary after a workout. Consumption of whey protein proves beneficial for athletes as it increases the levels of glutathione, thereby enhancing the immune function. Whey protein is a rich source of the essential amino acid, leucine, which plays a dominant role in promoting muscle protein synthesis and muscle growth. Whey proteins are useful for cancer patients as well. While undergoing chemotherapy or radiation, patients often face difficulty in having a balanced nutritional diet, thereby losing weight or facing protein calorie malnutrition. Whey proteins are easy to digest and very gentle to the system and thus, make an excellent protein choice. Since whey proteins have almost negligible fat, lactose and cholesterol, they are beneficial for patients diagnosed with diabetes, especially Type 2. It helps control blood glucose levels and is effective in case of weight management as well. Research suggests that whey proteins contain a number of components that are found in human breast milk. It is key ingredient found in all the infant formulas. For those who cannot breast feed their child, infant formulas, containing whey protein is the best option to explore. For aged people, consumption of whey protein helps prevent bone loss. A diet, rich in whey protein, would help keep bones and muscles healthy and strong. While recuperating from wounds and surgical incisions, our body requires a lot of proteins. Being rich in content, whey protein is the most preferred choice. Another effective benefit of whey protein is that it helps in supporting both healthy weight-loss, as an appetite suppressant and muscle enhancing nutritional programs. 15. Healthy Food Recipes Today's youngsters are more susceptible to diseases and the reason that can be attributed to this fact is their unhealthy eating habits and lack of physical fitness exercise. It is here where parents can play an important role by modifying their child's eating habits and showing them the path of leading life the healthy way. It is not that unless and until you make extensive usage of oil or fatty elements, the food does not become tasty. There are innumerable healthy food recipes that are not just good for your health, but also are extremely mouthwatering. Read further to explore information about healthy low calorie recepies.... Here is a list depicting a couple of easy low fat receipes: Healthy Dessert Recipes Bengal Gram Payasam Recipe Carrot Halwa Recipe Healthy Food Snacks Spiced Aromatic Idli Recipe Young Papaya Bites Recipe Healthy Soup Recipes Cream of Tomato Soup Recipe Chicken & Cabbage Soup Recipe Healthy Salad Recipes Grape Apple Salad Recipe Warm Mushroom Salad Recipe Non-Vegetarian Food Recipes Modified Murgh Makhani Recipe Chili Chicken Recipe Grilled Sole Fish with Sprouted Moong Recipe Health Benefits of Eating Meat Healthy Indian Vegetarian Dishes Kashmiri Dum Aloo Recipe Red Rajma with Soya Nuggets Recipe Dal Makhani Recipe Weight Reducing Diets Liquid Diet Plan Grapefruit Meal Diet Plan Food Combining Diet Plan Cabbage Soup Diet Plan Sugar Busters Diet i. Healthy Dessert Recipes Everyone is fond of desserts and virtually almost every person, especially an Indian, likes to eat some sweet dish after having had his/her meal. Dessert definitely contains sugar content, but then does that mean that all desserts are high in calories and fat content. Well, that is not the case, because there are some real yummy low fat low calorie dessert receipes that can be savored after the meal. In fact, these days, as more and more people are becoming figure conscious, healthy dessert recipes are sailing smoothly in almost every home. To keep fit, you don't need to give up eating desserts, but all that is required is to adopt a new healthy eating style. When the talk is about healthy desserts, it emphasizes on the need to avoid going in for highly processed, sugar laden, high fat, hydrogenated and artificially flavored goodies. Here is presented a list depicting quick easy sweet dish recepies: Carrot halwa Bengal gram payasam Carrot muffins Low fat chocolate truffles Baked apples Low fat pumpkin pie Low fat strawberry shortcake Low fat carrot cake 1. Bengal Gram Payasam Recipe Bengal gram payasam recipe is a distinctive kind of kheer that uses Bengal gram as the base. For giving a unique flavor to the dish, coconut, jaggery and cardamom are used. Talking about the nutritional value of the recepie of Bengal gram payasam, it contains about 4.6 gram proteins, 18.3-gram fats and 36.7- gram carbohydrates. It is an easy to cook sweet dish that contains about 329.8 calories. Here are presented the steps as to how to make the receipe of Bengal gram payasam… Cooking Time: 45 minutes Ingredients 60 gm split Bengal gram (chana) 120 gm coconut 100 gm jaggery 5 gm cardamom powder 20 gm ghee Method: o Take the Bengal gram and wash it properly. Now soak it in water for about half an hour. o Take the coconut and grate it well. o Add the 100 ml water mix in a blender until the mixture turns milky. Strain coconut milk. o The next step consists of boiling the Bengal gram in about 125 ml water for about half an hour, or till it becomes soft. o Add jaggery and blend well, until it melts. o Now pour the coconut milk on it and keep cooking, till it turns thick. o Add ghee to it and stir properly. Also sprinkle cardamom powder on it and blend well. Now your dish is ready to be served. 2. Carrot Halwa Recipe When the talk is about Indian desserts, one name that undoubtedly comes into every person's mind is that of our favorite traditional carrot halwa recipe. Indian recepie of gajjar ka halwa has been sailing smoothly on almost every buffet table. It is just the perfect sweet dish to be relished post dinner. Talking about the nutritional value of carrot halwa, it contains about 6.8 grams of proteins, 50.3gram carbohydrates and fat content is about 1.9 grams. Check out the steps as to how to make the receipe of gajar halwa that contains about 246 calories… Cooking Time: 45 minutes Ingredients o 300g carrots o 400ml skimmed milk o 50g (5 tablespoon) sugar o 2 chopped almonds o 1/4-tablespoon cardamom powder Method o Take the carrots and wash them properly. o After having washed the carrots, scrap them first before grating. o Take an open pan and put milk and carrots in it. Now cook at slow flame for about 40 minutes, till the milk dries up and the carrots are well cooked. o Add on sugar to it and stir well. Cook for a while, till the mixture dries up. o Garnish it with almonds and cardamom powder and your yummy dish is ready to be served. ii. Weight Reducing Diets Seeing the stick-thin models walking down the ramps, people have gone crazy to shed their weight at any cost. But the current lifestyle and eating habits have infused fat in human bodies. Though there are many treatments and weight loss diets available in the market, it's always better to lose weight in a natural way. Weight reduction should not be done in haste as it may cause adverse effects, leaving body weak and deprived of essential nutrients. Reducing weight without comprising on the health is the best way to keep the body vigorous. Through effective and easy weight loss diets, people can get rid off those chunks of bulging fat. Scroll down to know about some weight loss plans. Liquid Diet It is a diet comprising of clear or full liquids, but no solid foods. Liquid diet is often suggested in gastrointestinal illness; however, it is an effective way to lose weight. In this diet, people usually take either weight loss milk shakes available in the markets, or juices, shakes suggested by a dietician or nutritionist. The diet may include meat or vegetable broth, clear fruit juices, clear carbonated drink, milk, milkshakes, fruit nectar with pulp, smooth cooked cereals, or fruit or vegetable juice. Food Combining Diet Food combining diet is a diet in which certain foods are combined to ensure optimum digestion. Through this diet, the body effectively utilizes the nutrients present in the foods. This diet is based on the theory that different food groups call for different digestion times. Following the diet, digestion is helped by having foods which require approximately the same digestion time. Like proteins and starches should not be taken at the same time. However, proteins can be eaten with vegetables and starches can be combined with vegetables. Grapefruit Diet It is perhaps the most controversial weight loss diet plan across the world. Grapefruit diet calls for eating half a grapefruit or drinking grapefruit juice with every meal. Since grapefruit has low calories, this diet significantly helps to reduce caloric intake, usually below 800 calories per day. However, extra care should be taken while following this diet as it may cause fatigue and probably not provide the essential nutrients to the body. Sugar Busters Diet Sugar Busters Diet is a diet plan that requires cut down of sugar from the diet, as it is based on the theory that that extra sugar causes insulin to rise, causing higher blood sugar and extra fat. Sugar Busters Diet comprises of about 30% protein, 40% fat, and 30% carbohydrates, and it lasts for 14 days. If followed in a right manner, it results in weight loss. Cabbage Soup Diet It is a radical weight loss diet involving consumption of low-calorie cabbage soup for seven days. Usually considered a fad diet, Cabbage soup diet is meant for short-term weight-loss. The typical diet is said to reduce 4.5 kg of weight in a week's time, however, nutritional experts claim that it is almost impossible to lose that much fat within a week. Thus, the weight lost is generally water. Note: It is recommended to consult a dietician or nutritionist before starting any diet plan, as the plans may not suit everybody. 1. Cabbage Soup Diet Plan When the talk is about weight reducing diets, there are innumerable kinds of diet plans that commit fabulous results. Out of the many diet plans, there is cabbage soup diet plan that gives you flexibility to decide your meals. This plan requires you to follow the 7-day cabbage soup diet sincerely. Read further to explore information about the cabbage soup diet for weight loss… The best part about the cabbage soup diet plan is that it gives you a complete freedom to eat as much as you like, along with your cabbage soup. But one negative thing about it is that, it doesn't provide adequate amounts of complex carbohydrates, proteins, vitamins and minerals, thus leading to body weakness and also your concentration ability tends to get decreased. Here are presented the food guidelines, as per the cabbage soup diet plan: Day 1: any fruit except banana in any amount. Day 2: vegetables including a baked potato in any amount Day 3: fruits and vegetables except potato. Day 4: maximum of eight bananas along with skimmed milk. Day 5: six tomatoes along with a maximum of 20 ounces of beef, chicken or fish. Day 6: unlimited beef, chicken or fish Day 7: brown rice, vegetables and unsweetened fruit juice. 2. Food Combining Diet Plan Food combining diet plan is basically a way of inducing compatible combinations of food in a diet. The basic premise of this diet is that different digestive conditions are required to digest different kinds of eatables. So during the process of digestion, different kinds of food may not be properly dissolved, thus leaving many of its constituent nutrients unused. So, a proper combination of food that is compatible in terms of digestion should be eaten together. Also, for losing weight certain combination of compatible foods is said to bring positive results. It is said that a proper food combination can help you lose two to three pounds each week. Basic Premise The food combining diet plan promotes the habit of including more and more fiber content in the diet. The staple constituent of this diet is vegetable and fruits. The other very basic requirement of this diet plan is not to let protein mix with carbohydrate. It is preferable to have a difference between the in take of the two. Other than this there are instructions like not combining dairy and acidic products together. This best thing about this diet is that it is very friendly with your digestive system. The diet can be about 3-5 weeks long depending upon your personal requirements. The Diet If your sheer objective to opt for this diet is to lose weight, you can go according to the diet chart given below. Also do not forget to keep compatible combination in whatever you consume in alternative to what is given below. The combination in the chart given below will help you in losing weight as well as gaining other benefits like complete detoxification and organ renewal. Here is the basic diet chart of the food combination diet plan. Day 1 - Day 10: Only fruits Day 11 - Day 19: Half a pound of bread, two tablespoons of butter and three ears of corn Day 19 - Day 21: A complete protein diet such as steak or lobster. Pros and Cons of this diet The pros of this diet plan are that as this diet is mild and digestive, it will certainly help your digestive system to relax. It will also completely detoxify the bowel system and help in refreshing your stomach. As it is also helpful in weight loss, you will gradually lose weight in 3-5 weeks span. The cons of this plan are that at times the prescribed diet is deficit of the vital nutrients that the body requires. It is also said to be promoting the breakdown of muscles at times. At times, the combination is also complex to understand leaving you with minimal food choices. Hence, take a conscious decision before opting for it. 3. Grapefruit Meal Diet Plan Grapefruit Diet, also known as the Hollywood Diet, is a short-term diet used for quick weight loss. On combining with proteins low in calories and sodium, this diet plan usually helps the person to lose around 10 pounds in 12 days. Came into existence during 1930s, Grapefruit diet now has various versions. Though diet has been a controversial one, it still attracts people who are keen to shed those extra kilos. Grapefruit may be a secret weight-loss weapon because of low glycemic load. According to the researchers, grapefruit contains a compound that interacts with the liver to lower cholesterol. It also helps in regulating insulin, that if present in excess can cause weight gain. Grapefruit contains vitamin C and fibers, and has fewer calories. Thus, the chemical properties of grapefruit reduce insulin levels and encourage weight loss. Grapefruit Diet Plan Chart The traditional grapefruit diet consists of a 7 or 21 day eating plan. Breakfast: 2 eggs (cooking style depends), 2 pieces of bacon and one-half of a grapefruit, or four to eight ounces of unsweetened grapefruit juice. Lunch: Meat (any style, any amount), salad and either one-half of a grapefruit or four to eight ounces of unsweetened grapefruit juice. Dinner: Vegetables, meat or fish (whatever style) and grapefruit. After dinner, the person can take either an eight-ounce glass of skim milk, or tomato juice. Things To Be Taken Care Of, While Following The Plan Avoid very hot or very cold foods. Stay away from potatoes and sweet potatoes. Some versions may require avoiding peas, corn and beans. Aluminum pans should not be used to cook food. Some versions suggest that coffee and caffeine should be avoided, while others allow as much as the person likes. The duration between protein meals and starch meals should be at least 4 hours. Some Facts About Grapefruit Diet It is low in calories and carbohydrates. It is not recommended for long-term weight control. It requires drinking plenty of water. It can cause fatigue and weakness. As soon as dieter goes off the diet, weight usually returns. It is also known as a Craze or Fad Diet. Note: Before starting Grapefruit diet, it is suggested to consult a dietician or nutritionist because the diet may not suit every person. 4. Liquid Diet Plan In the present times, as more and more people are becoming conscious about their figure, liquid diet plan is gaining momentum. Liquid diet shake is selling like real hot cakes in the market, as it helps a great deal in fastening weight loss program. Liquid diet plan primarily aims at replacing two meals and snack with a carefully planned milk shake. This shake is made from eight ounces of skimmed milk and a powdered drink mix and it contains about 200 calories. Read further to explore information about liquid diet for weight loss… The liquid diet plan gives you the liberty to have one meal of your choice, but you need to ensure that it doesn't contain more than 600 calories and consists of food items, rich in nutrients that the body requires. The best part about this milk shake is that, it is prepared using a formulated mix; therefore it is very well balanced. But there is one drawback of consuming liquid shake diet. Well, if on one hand, it helps you lose weight, and then on the other hand, as and when you'll get back to your usual diet, consisting of solid foods, there is a likelihood that you'll regain those extra pounds that you had shed. Also you'll miss out the important plant substances that protect you from the clutches of several kinds of diseases. So, make a conscious decision, as far as the consumption of liquid shake diet is concerned. 5. Sugar Busters Diet Sugar busters diet is a specific diet combination for weight loss. The basic idea behind this diet is that in order to reduce weight we should avoid certain sugars that are the cause of weight gain. The diet is not a completely no carbohydrate diet, it not even defines what amount of carbohydrate can you consume in a day. It simply recommends omitting certain carbohydrates from your diet which have a tendency to increase the blood sugar. The most important point suggested in this diet is that your calorie intake should not increase 1200 a day. Here is the list of what to eat and what to avoid while on a Sugar Busters Diet. Diet What to eat While on a Sugar Busters Diet, you can eat lean beef, chicken and other lean protein sources as well as certain vegetables such as beans, lettuce and squash. You can also consume low-fat dairy products. Many fruits which are low in sugar content can also be eaten. The whole grain products are encouraged. Eggs, fishes and sea foods if not breaded are permitted. What not to eat Do not be in an illusion that you will just have to avoid just candy bars and cakes. You will have to leave all the sources of sugar which also include natural products like honey, beer, pasta and potatoes. Apart from this, you will also have to stay away from highly-refined and processed food. However nutra-sugar is permitted in less quantity. Pros and Cons of Sugar buster diet Pros The diet is low in saturated fat. Thus it increases the risk of acquiring heart diseases and other health problems caused by it. It helps in weight loss and weight maintenance. As the diet focuses on the vegetable and fruit intake, it provides body with ample amount of phytonutrients and fiber. The diet is simple and not every thing needs to be avoided as a part of diet. Some people find lighter and fresh on consuming low carbohydrate diet. Cons The diet at times limits the intake of necessary nutrients. Though there are varieties for non-vegetarians, the diet can get monotonous for vegetarians. Even some healthy fruits are eliminated from the list of eatables. The diet ignores the fact of individual body requirements. The diet is tough to stick to as it is meant for long term. The weight loss is very slow. iii. Non-Vegetarian Food Recipes Non-vegetarian recipes find a special place in the menu of the majority of cuisines in the world. Chicken, eggs, beef, lamb, pork, turkey, duck, fish and other kinds of seafood are used to make numerous lip-smacking non-veg dishes, ranging from appetizers, main course and side dish. Some of the non-vegetarian food recipes stand apart from others due to their distinctive taste, flavor and enticing aroma. A number of variations can be brought about to a single recipe, by using different spices. Apart from being a delight to the taste buds, non-vegetarian dishes are good sources of essential nutrients as well. Chicken is a good source of protein, Vitamin B-6, Vitamin B-12, Vitamin D, iron, zinc. Fish oil is fully packed with omega-3 fatty acids, apart from protein. Beef and poultry are enriched with iron and zinc. Owing to their nutritional benefits and of course, their enticing taste and flavor, more and more non-vegetarian recipes are formulated. Explore some of the popular non-vegetarian food recipes in the article. Recepies For Non-Vegetarian Dishes Modified Murgh makhAni Chilli Chicken Grilled Sole with Sprouted Moong Butter Chicken or Chicken Makhani Fish Fry with Green Masala Mutton Fry Chicken Biryani Chicken Tikka Masala Murgh Mussalam Palak Chicken Oyster Bake Beef Roast Smoked Salmon Pork Cutlet Fried Meat Balls Oyster Drumstick Curry Beef Stew Chicken Stew Fish Tikka Stuffed Fish Breakfast Fish Cakes Baked Crab Sea Crab Curry Pepper Prawns Lamb Chops Egg Toast Tofu Egg Curry 1. ChiliChicken Recipe Chilli chicken recipe is the most tried and tested dish that has been sailing smoothly virtually on every buffet table. Chili chicken is just apt to be savored during evenings. It makes an excellent dish to be enjoyed by chicken lovers and the best part is that it is a low fat dish. Talking about the nutritional value of this mouthwatering spicy chili chicken recepie, it contains about 178 calories, 22.1- gram proteins, 10.8-gram carbohydrates and 4.9-gram fats. Here are the steps as to how to make the receipe of Chinese chilli chicken… Cooking Time: 1 hour Ingredients o 150g chicken (boneless) o 1/4 tablespoon salt o 1/4 tablespoon red chilli powder o 1/4 tablespoon pepper powder o 1 tablespoon Worcester shire sauce o 1 tablespoon arrowroot powder o 1/2 egg white o 40g capsicum o 40 g cucumber o 40g onion o 1 tablespoon oil o (For sauce) 1/2 tablespoon garlic (chopped), 1/2 tablespoon vinegar, 2 tablespoon water, 1/2 tablespoon arrowroot powder, 1/3 tablespoon salt, 1/3 tablespoon sugar 1/2 tablespoon soya sauce, 1/4 tablespoon pepper powder Method: o Take the chicken and wash it properly. Now let it dry. o Add salt and chilli powder along with Worcester/shire sauce to the chicken and leave aside for half an hour. o Mix arrowroot powder with egg white and marinate the chicken with this paste. o Set the oven at a temperature of 400' F and roast the chicken for about 40 minutes or till the chicken gets completely cooked. o Heat oil and saute all the vegetables. Add a little sauce. o In that mixture, add chicken and all the sauce ingredients and stir properly. o Simmer for about 10 minutes, till the sauce coats the chicken pieces well. 2. Health Benefits of Eating Meat There are innumerable health benefits of eating meat, to say, for example, it serves as a fabulous source of high quality proteins, which a single vegetarian food is not able to provide. It contains all the essential amino acids that the body requires. The red meat contains very high quantities of iron, when compared with plant origin foods. 100 grams of Liver contains 6000 mcgm of iron as against 325 mcgm in 100-gram carrots. Read further to explore information about the advantages of eating meat… The phosphorus content present in meat gets much more easily absorbed than that present in cereals and legumes. This is owing to the fact that cereals and legumes contain phosphorus, usually in the form of phytic acid that must be hydrolyzed before absorption. Meat also serves as the main source for the intake of vitamin B12. Though meat is rich in nutrients, but, there are certain things that meat lacks in. It doesn't contain any kind of fiber, which helps to keep your digestive system in order. Also it is very high in saturated fats, thus it is recommended to eat meat, but in moderate quantities. Preserved meats like ham, bacon, salami etc should be avoided, as they are very high in terms of fats, salts, nitrites and nitrates that are often held responsible for causing cancer. It is recommended to eat not more than 60-75 grams of meat per day and not more than thrice a week. 3. Grilled Sole Fish With Moong Grilled sole fish with sprouted moong recipe makes an amazing dish, as it does an excellent blending of nutritious protein rich sprouted moong and sole fish. It takes hardly 25 minutes to cook this yummy non-vegetarian dish. Talking about the nutritional value of grilled sole fish with sprouted moong receipe, it contains 143 calories, 19.6-gram proteins, 2.5-gram fats and 10.6-gram carbohydrates. Here are the steps as to how to make the receipe of grilled sole fish with sprouted moong… Per Serving: (Serves 4) Ingredients o 400 gm sole o 15 ml lemon juice o 20 gm grated onions o 10 gm grated ginger o 4 gm fresh mint leaves o 160 gm sprouted moong o Sea salt Method: o Take the fish and chop it into 100-gram portions and marinate for 10 minutes in lemon juice, mixed with onion, ginger, salt and finely chopped mint leaves. o The next step consists of grilling the fish; it can be done either in the pan or oven preheated at a temperature of 300'F. Grill the fish, till it turns light brown on both sides. o Scatter sprouted moong all over the pan and let it cook, until the fish becomes soft and your delicious dish is ready for serving. 4. Modified Murgh Makhani Recipe Modified murgh makhani recipe acts as a weight watcher, as it avoids the usage of butter and cream in the preparation of the dish. Modified murgh makhani recepie is not at all cumbersome and it takes about 45 minutes to cook this delicious dish. Talking about its nutritional value, it contains about 217 calories, 41.1gram proteins, 3.6-gram fats and 4.8-gram carbohydrates. Here are the steps as to how to make the receipe of modified murgh makhani… Ingredients o 2 tandoori chickens o 800 gm tomatoes o 15 gm ginger paste o 40 gm garlic o 5 cardamoms o 3 cloves. o 11/2 piece cinnamon o 4 green chillies o 25 gm melon seeds paste o 2 gm kashmiri mirch o 150 gm yoghurt o 1 tbs. Honey o Sea salt Method: o Take the chicken and wash it properly. o The next step consists of cutting the chicken and separating meat from the bones. o Wash the tomatoes and then chop them. Also take green chillies and cut them lengthwise into strips for the purpose of garnishing. o Add whole spices and stir well. Fry the mixture till it becomes aromatic. o Add on ginger and ginger paste to the mixture and cook on medium flame, till the mixture turns light brown. o Add chopped tomatoes, salt and 1/2 cup water to it. o Bring to a boil and cover the pan. o When you find that the gravy is ready, take it off from the gas and add 1 tbs. of whisked yoghurt to it. Now stir well. o Add chicken and bring to simmering temperature before removing from heat. o Garnish with green chillies and your yummy dish is ready to be served. iv. Healthy Salad Recipes Salads usually make the first step of a healthy diet plan. To some people, salad may sound boring and not-so-good; but actually salads can be made tasty and interesting by experimenting with vegetables, fruits and nuts. Besides being an effective tool for weight loss, salads have high content of fiber and nutrients. Salads are though usually served at the beginning of a meal; a salad with greens, vegetables, fruits and nuts can make a delicious low-calorie meal all by itself. If incorporated with lots of fruits and vegetables, salads can also be loaded with vitamins and antioxidants. In fact, by adding or subtracting any of the ingredients, one can end up in preparing new salad having new taste everytime. It's not just simple garden salad; it can be made flavorsome by adding fruits, nuts, lean meats and salad dressing. Healthy salad recipes are getting a special place in the cookery books. Some of the low calorie healthy salad recipes are: Warm Mushroom Salad Grape Apple Salad Orange Blossom Salad Seafood Pasta Salad Oriental Chicken Salad with Peanuts Banana Nut Salad Tomato Avocado Salad Black Bean & Corn Salad Carrot Raisin Salad Fruit and Greens Salad Corn, Tomato and Basil Salad Fresh Cabbage and Tomato Salad Garden Potato Salad Apple and Celery Salad with Peanuts Pasta Salad Recipe Grape Apple Salad Recipe In the catalog of fruit salads, grape apple salad recipe is hitting the top score. Grape apple fruit salad recepie gives you an ultimate opportunity to savor the wonderful taste of beautiful colored fresh grapes and apples. Warm Mushroom Salad Recipe Salad can be prepared with fresh vegetables, canned vegetables, fruits, eggs and seafood. Salads are amongst the many accompaniments that one can find with a meal. Warm Mushroom Salad could be a perfect option if you want to try something different. This salad combines the best of cool lettuces and warm mushrooms. 1. Grape Apple Salad Recipe In the catalog of fruit salads, grape apple salad recipe is hitting the top score. Grape apple fruit salad recepie gives you an ultimate opportunity to savor the wonderful taste of beautiful colored fresh grapes and apples. Read further to learn the steps as to how to make the receipe of grape apple salad… Cooking Time: 1 hour Per Serving: (Serves 4) Calories 81, Proteins 2 g, Fat 0.3 g, Carbohydrates: 19 g Ingredients o 1/2 cup red grapes, halved and seeded o 1 cup apple, diced o 1.5 cups apple juice o 1/4 cup chopped celery o 1 tbs unflavored gelatin o 1/4-cup water Method: o Take gelatin and soften it in water for about 5 minutes. o Take a pan and heat gelatin on low flame. Stir constantly, till it gets dissolved. o Add apple juice to it. Let it cool, till the mixture thickens. o Stir in fruit and celery. Pour into 3-cup moulds. o Chill until set. 2. Warm Mushroom Salad Recipe Salad can be prepared with fresh vegetables, canned vegetables, fruits, eggs and seafood. Salads are amongst the many accompaniments that one can find with a meal. Warm Mushroom Salad could be a perfect option if you want to try something different. This salad combines the best of cool lettuces and warm mushrooms. Warm mushroom salad recipe occupies a vital position, when it's about making some yummy mouthwatering salad. Scroll down to know how to make Warm Mushroom Salad. Ingredients 2 bunches Watercress (washed and large stems removed) 3 cups White Mushrooms (sliced) 1 cup Cremini Mushrooms (sliced) 1 cup Mixed Mushrooms (such as Shitake, Portobello, Oyster; sliced) 5 tbsp Extra-Virgin Olive Oil 1 Red Bell Pepper (cut into long thin strips) 1 Yellow or Orange Bell Pepper (cut into long thin strips) 1 clove Garlic (crushed) 1 tsp Fresh Thyme (chopped) 1 tbsp Dijon Mustard 1 tbsp Red Wine Vinegar 1 tbsp Lemon Juice 1 tsp Black Pepper (freshly ground) Method 1. Heat two tbsps of olive oil over medium heat in a large pan. 2. Add the mushrooms and cook for 3 minutes. 3. Add the bell peppers, garlic, and thyme to the mushrooms and cook for 1 minute. 4. Place watercress in a layer on a large serving plate. 5. In a bowl, mix the mustard, vinegar, lemon juice, black pepper and remaining olive oil. 6. Place the warm mushrooms on top of the watercress. 7. Sprinkle the dressing over the mushrooms and watercress. 8. Warm Mushroom Salad is ready to serve. v. Healthy Food Snacks There is a common perception that snacks are not healthy. However, it is a sheer myth. There are many food items that are used as snacks between two meals and are healthy too. As snacks are mostly associated with potato wafers, crunchy chips, sweet marshmallows and sugary cookies, people who are health conscious tend to shoo away from any kind of snacks. However, if you know to distinguish the right kind of snacks from the wrong ones, you will get a healthy source of nutrients as a well as a harmless filler between two meals. No snacks are meal replacement Snacks are basically ready made items meant to gratify your hunger between meals or with tea or coffee. If chosen properly, they not only provide you with an instant source of energy but also help you cut down on excess intake of heavy meals. However, always remember that snacks are not the replacement of staple diet and should always be taken in limit. Also remember that snacks you in take are healthy source of nutrients rather than being tasty getaways from meals. Choosing healthy snacks While choosing your snacks, always keep in mind that the one you are picking is a low-fat product. Also, the snack is low in oil, sugar and other fat increasing content. Products that are steamed, boiled or raw act as the best snack in terms of gratifying your hunger as well as in terms of your weight-maintenance. Green vegetables and fruits can be used in several ways to make healthy and yummy snacks. Always look for items that comprise of complex carbohydrates. Items like whole- grain breads and cereals when combined with protein-rich snacks such as peanut butter or low-fat yogurt or cheese act as a healthy fulfilling snack. Also remember that just because a product is natural and pure, it does not mean it is nutritious. All juices and sodas are filled with sugar which should be strictly avoided. Avoid products with Trans fat. Some Healthy Snacks Mini muffins Popcorn (little or no butter) Spiced aromatic idli Young papaya bites Non-sugar coated cereals (corn bran, shreddies, mini wheats) Pretzels - mini carrots with dip Toasted pumpkin seeds Mini bagels Low fat pitas and hummus Fruits Unsalted nuts and raisins mixed together. Conclusion Develop habits to stick to your regularity of munching only healthy snacks. Give no excuses to yourself for popping up those extra calories. These healthy nutrients can also be a good substitute for your smoking and drinking habits, that too in a fulfilling and healthy way. Avoid paying attention to the unhealthy sugary chocolate bars and carbonated drinks. Here is some thing you can follow… Prepare Healthy snacks in advance, so that it is available as you start feeling hungry. Keep them with you always, so that you do not give yourself an excuse of unavailability. Make them delicious and interesting so that they look no less tastier than their unhealthy counterparts. 1. Spiced Aromatic Idli Recipe Spiced aromatic idli recipe serves as one of the most wonderful weight watcher snacks. Recepie of spiced aromatic idli makes usage of moong dal with rice and the taste it has is simply amazing. Here are the steps as to how to make the receipe of spicy aromatic idli… Cooking Time: 15 minutes Per Serving: (Makes 10) Calories 174, Proteins 5.3 g, Fat 2.5 g, Carbohydrates: 23.3 g Ingredients o 200 gm unpolished rice o 100 gm semolina of wheat (suji) o 450 gm yoghurt o 25 gm moong lentil, freshly sprouted o 3 gm black peppercorns o 2 sticks cinnamon o 6 cloves o 2 bay leaves o Sea salt Method Method: o Take unpolished rice in a bowl and wash them thrice. Now tie them in a cloth for about 10-12 minutes. o Spread out the rice in sunlight to let them dry completely. Then pound it to a coarse powder. o Beat the rice, semolina, yoghurt, freshly crushed pepper and sea salt together well with a whisk and leave for 1 1/2 hour. o Add on some water and beat again. The mixture should be moderate, as in neither too thin nor too thick. o Wet pieces of muslin and place then over each idli mould. o Pour the idli batter on idli moulds and scatter moong sprouts on it. o Put water into a steamer, add on the spices and boil for five minutes. o Return to medium heat, place the idli moulds in position and steam for 8-10 minutes. o To check if the idlis are properly cooked or not, put a toothpick inside the idli and if it comes out neatly, then your idlis are ready to be served. 2. Young Papaya Bites Recipe Young papaya bites recipe makes an excellent snack to be savored during evenings. The recepie of young papaya bites serves as a rich source for intake of proteins. It uses papaya, which is very good for digestive system, as the main ingredient and uses it in combination with coconut to cook the delicious snack. Here are the steps as to how to make the receipe of young papaya bites… Cooking Time: 40 minutes Per Serving: (Serves 4) Calories 354.6, Proteins 99 g, Fat 6.3 g, Carbohydrates: 64.9 g Ingredients o 350 gm raw papaya o 250 gm whole wheat flour o 20 gm raisins o 3 gm cardamom powder o 25 gm roasted cashew nuts (unsalted) o 20 gm grated coconut o 45 gm jaggery powder o Oil and butter to grease Method: o Take the papaya and wash it properly. Cut it into two half pieces and remove the seeds and the spongy flesh under the seeds. o Neatly grate the papaya. o Take a bowl and combine flour with ½ cup lukewarm water, until it takes the shape of breadcrumbs. Cover the mixture with damp cloth for 10 minutes. o Add the grated papaya to the flour mixture. o Place the papaya mixture on a plate and cover it with a damp cloth evenly. Keep aside for sometime. o Break the cashewnuts roughly and mix together with raisins, coconut, cardamom powder, and jaggery powder. o Boil water in a double boiler and place the plate of dough on the boiler. Cook for 20-25 minutes until firm. o Remove the cloth and let the cake cool. o Cut the cake into 2” pieces and place on greased tray upside down. Spread the melted butter and the cashew nut mixture on the cake equally. Bake for 8 to 10 minutes at 350 degree Fahrenheit and the delicious young papaya bites are ready to be served. vi. Healthy Soup Recipes Soup, is a pleasant food that is made by combining ingredients like meat, vegetables and beans in stock or hot/boiling water. Traditionally, soups are classified into, clear soups and thick soups. In our chaotic modern urban lives, we have forgotten so many excellent traditional techniques for making highly nutritious and delicious foods, soup, being one of them. Soup is surely the queen of foods. Soup fortifies the body, soothes sore throats, clears clogged airways, fights off colds, and builds strong bones. It nourishes and comforts the body. In the present scenario, the recipies for healthy soups have reached the top hot list of cookery shows. There are innumerable types of healthy soup recipes that act as fabulous sources for the intake of green leafy veggies and other beneficial food products like soy. These days' when kids are not interested in eating green vegetables, these nutritious soups acts as a major substitute in providing the essential nutrients that the body requires. Apart from just being delicious, it provides concentrated nutrition in a bowl, what more do you need. Here is a list of low fat low calorie soup recepies: Cream of tomato soup Chicken and cabbage soup Clear Kelp Soup Corn Soup Cream of Any Vegetable Soup Mushroom & Barley Soup Sprouted Pea Soup Pumpkin Soup Curried Chestnut Soup Broccoli Soup Fat-free Cream Soup Ginger Carrot Soup Cauliflower Soup Tomato Spinach Soup Chicken and Lemon Soup French Onion Soup 1. Chicken & Cabbage Soup Recipe As it is said that variety is the spice of life, so one should keep trying different things in life. Whenever it comes to drinking soup, it is usually tomato, sweet corn or hot and sour soup that people tend to order in the restaurant. Well, next time you go out or plan to cook soup at home, check out the easy chicken and cabbage soup recepie. Chicken and cabbage soup recipe provides you an opportunity to relish a real yummy wholesome soup. Here are the steps as to how to make the receipe of chicken and cabbage soup. Cooking Time: 25 minutes Per Serving: (Serves 4) Calories 165.6, Proteins 9.4 g, Fat 6.5 g, Carbohydrates: 17.3 g Ingredients o 300 gm green cabbage o 30 gm onion, finely chopped o 150 gm potatoes o 15 gm coriander stems, finely chopped o 30 gm unsalted white butter o 1/2 tsp cumin o 1/2 tbs yeast o 2 bay leaves o 900 ml chicken stock o 100 gm boneless chicken o 1/2 tsp black pepper o 1 wholewheat roti o 10 gm coriander leaves o Sea salt Method: o Take the onion and coriander stems and chop them. o The next step consists of dicing the chicken. o Take the roti and cut it into small pieces. Now toast the roti. o Take the cabbage and remove its outer leaves and dice. Also scrape and dice the potatoes. o Take a pan and put butter in it for heating. Saute the cumin and bay leaves, until they start to crackle. o Add the veggies and chicken and sauté for 6-8 minutes. o Add yeast to the mixture and stir properly. o Pour chicken stock into the pan and bring the mixture to a boil. Simmer for about 10 minutes. o Add salt and black pepper and mix well. o Garnish the mixture with the toasted roti and coriander leaves and your delicious soup is ready to be served hot. 2. Cream of Tomato Soup Recipe Talking about the soups, it is the cream of tomato soup recipe that makes the top score. There are distinctive kinds of soups like cream of vegetable soup, mushroom soup, hot and sour soup and sweet corn soup etc that find a place for themselves in the restaurant food menu card, but the fresh tomato soup is definitely the most demanded by people. Creamy tomato soup receipe does not consist of cumbersome steps. In fact, it is very easy to prepare this recipe. As far as the nutritional value of tomato soup is concerned, it contains about 3.5 gram proteins, 23.7-gram carbohydrates, 8.3- gram fats and 180 calories. Here are presented the steps as to how to make the receipe of fresh tomato soup. Cooking Time: 35 minutes Ingredients o 150g tomatoes o 1small onion o 1 table spoon arrowroot o 1/2 cup skimmed milk o 1 cup water/stock o Salt/ pepper o 1 teaspoon (10g) white butter Method: o Take a pan and put half the butter in it for heating purpose. o Put the chopped onion and tomato in the pan and fry them for about 5 minutes. o Add some water or stock to it and simmer the vegetables for 15 - 20 minutes, until it softens. o Take a blender and put the mixture in it for the purpose of liquidizing. Now strain the soup mixture. o Pour the left out butter into the pan and heat it. Stir in arrowroot. Cook for 2 minutes. o Take the pan off the fire and add milk to it. Now put the mixture on heat again. Bring it to a boil and cook for about 3-4 minutes, until the mixture thickens and becomes smooth. o Whisk the tomato puree into the white sauce. Heat to the serving temperature. vii. Indian Vegetarian Dishes A well-thought menu of plant-based food makes for healthy vegetarian diet. Any diet, which is constituted of plants, must contain fruits, vegetables, whole grains, legumes, nuts and seeds. A vegetarian diet is usually rich in fiber, and has less fat and cholesterol. However, to get the best out of a vegetarian diet, it must be thought out carefully, so that it is nutrition-rich and, at the same, taste-buds friendly too. A vegetarian diet has a slew of recipes, which fit in both these parameters. So, in fact, the diet has enough for body and tongue. You just have to ensure that you have to cook the food in proper way. And for that, you could take our assistance. We would apprise you, in this section, about a range of vegetarian recipes, discussing how to prepare these in the best possible way. So just go through our this section, and ensure that you prepare the best vegetarian food for yourselves and your family. Make sure that the food you make is nutritious, and, at the same time, appetite enhancer too. i. Dal Makhani Recipe Dal makhani recipe is one among the many popular Indian food recipes that find a special place for themselves in almost every home. As far as the nutritional value of dal makhaani recepie is concerned, it contains about 176 calories, 10.2- gram proteins, 21.1 grams carbohydrates and 1.9-gram fats. Here are the steps as to how to make the receipe of daal makhani… Cooking Time: 1 hour Ingredients o 50g (soaked) whole black beans o 1 tablespoon coriander leaves o 10g (soaked) rajma o 10g (soaked) channa dal o 1-tablespoon ginger-garlic paste o 30g yogurt o 50g blanched chopped tomato o 1/2 small onion (chopped) o Salt o Red chilly powder Method: o Take the pulses and clean them properly. o Add water, salt, chili powder, ginger garlic paste and cook in pressure cooker for about 40 minutes or till the dals get cooked. o Mash the dals and leave on low flame, so that the pulses get properly mixed. o Add the beaten yogurt and cook for 3-4 minutes. o Take a pan and heat a tablespoon of water. Add onions and cook till they soften. o Add chopped tomatoes, chilly and little salt. Stir for about 5 minutes. o Add this mixture to the dals and simmer for about 5 minutes. o Garnish makhani dal with coriander leaves and then serve it hot. ii. Kashmiri Dum Aloo Recipe Kashmiri dum aloo recipe is among the top hot cooking recipes and the reason that can be attributed to this fact is that, not only it is extremely delicious, but also contains low fat, thus it serves as an excellent choice for people who are very conscious about their figure. Talking about the nutritional value of dum alu receipe, it contains about 128 calories, 3.3-gram proteins, 18.9-gram carbohydrates and 4.4-gram fats. The credit for its unique taste goes to its exquisite spices and ingredients. Here are the steps as to how to make the receipe of dum aaloo… Cooking Time: 1 hour 15 minutes Ingredients o 200g Walnut sized potato o 100g curd o Salt to taste o 1/4 tablespoon chili powder o 1/2 tablespoon ginger garlic paste o 1/2 tablespoon poppy seeds o 1/2 tablespoon coriander seeds o 1/2 tablespoon cumin seeds o 2-3 cloves o 2-3 cardamom o Salt to taste o 1/2 tablespoon red chilli powder o 1/2 tablespoon turmeric powder o 1 small sliced onion o 1/2 tablespoon garlic paste o 100g curd o 1/2 tablespoon garam masala o 1 tablespoon oil Method: o Take the potatoes and peel them properly. Now prick the peeled potatoes all over with a fork. o Mix curd, salt, chilli powder and ginger garlic paste and marinate potatoes for about an hour. o The next step consists of arranging the potatoes neatly on the baking sheet. Now roast the potatoes at the temperature of 375' F for about 40-45 minutes, or till the time the potatoes get completely cooked. o Take a non-stick pan and heat some oil. Add sliced onion to it and fry till the color turns light brownish. Add on garlic paste and stir for 2 minutes. o While onions are frying, roast coriander seeds, poppy seeds, cloves and cardamom and grind. o Combine the onion paste and whole spice paste and blend properly. Now cook on low flame using curd. o Add roasted potatoes in the mixture and stir well for about 3-4 minutes. Add the remaining curd along with 3-4 tablespoons of water. o Simmer for about 20-25 minutes and your Kashmiri dum aloo dish is ready to be served. iii. Red Rajma with Soya Nuggets When it comes to cooking for vegetarians, it is the red rajma with soya nuggets recipe that makes the top score. It makes a very nutritious dish, as it does an excellent blending of kidney beans and protein rich soya nuggets. It takes about 45 minutes to prepare this yummy dish. Talking about the nutritional value of red rajma with soya nuggets recepie, it contains about 35 calories, 0.2-gram fats and 10-gram carbohydrates. Here are the steps as to how to make the receipe of red rajma with soya nuggets… Ingredients o 120 gm red rajma o 4 green chilies o 40 gm soya nuggets o 80 gm tomato finely chopped o 15 ml cooking oil o 3 gm coriander seeds o 10 gm ginger juliennes crushed o 15 ml lemon juice o 50 gm green onion o Sea salt Method: o Wash rajma and soak for 5 hours or overnight. o In a pressure cooker, boil rajma for about half an hour, or till they become tender and water gets absorbed. o Take the soya nuggets and wash them properly. Keep them aside, so that they get soaked. o Take white and green onions and chop them separately. o Roast green chilies and cut into half. Soak ginger julienne in lemon juice, for 1 hour. o Take a pan and heat some oil in it. Add crushed coriander seeds and sauté for a minute, until it starts giving a pleasant aroma. o Add chopped white onions into the pan and sauté for 3-4 minutes, or till the color turns light brown. o Add soya nuggets and toss for 1 minute on moderate flame. o Add tomatoes. Stir frequently. Cook for about 5-7 minutes, till they become like thick tomato sauce. o Add rajma and 5-6 spoons of rajma stock if available, or add water. o Bring the mixture to a boil and when it gets cooked, take it off the gas. o Garnish with roasted green chilies, green onions and ginger julienne and your delicious red rajma with soya nuggets dish is ready to be served. 16. Health Benefits of Soy In the contemporary times, soy products are selling like real hot cakes among people, owing to its multiple health benefits. In fact, in the supermarkets, exclusive shelves are dedicated to soy products. Today, the soy products are sailing smoothly in the list of youngster's favorite foods. Read further to explore information about the benefits of soy products… Well, nothing better can be said about soy than saying that it is one of the most beneficial health maintenance products that ensure the well being of not just your heart, but your bones, prostate and immune system. Here, it becomes necessary to define as to what is this product called soy. Soy is the name given to all such products that are made from soybean, a grain native to Asia. Soy is a complete protein package, containing essential amino acids that are required by the body. Soy has very little fat content and that too the unsaturated fats, which are good for the body. The best part is that soy is cholesterol free, so the risk of artery blockage is minimized. A few health benefits of soy include prevention of prostate cancer, minimization of the risk of developing heart disease, healthy bones, improved immune system and many more. Soy is rich in fiber content and thus it aids the diabetic patients, by lowering their blood glucose level. So, incorporate soy products in your daily meals to promote your health fitness. Soy Bean Nutrition Classed under the plant legume, Soy beans is mostly found in Southeast Asia. It is found in varied of sizes as well as seed coat colors, right from black, brown, blue, yellow or mottled. Soy Milk Health Benefits Soy milk is a healthy beverage made from soybeans; it is nutritionally close to cow's milk. It can be a good alternative for people who don’t like drinking cow's milk. Soy Nut Nutrition Soy nuts are a healthy and tasty source of nutrition, rich in protein, iron and dietary fiber. They are the by-product of soy beans. Soy beans are soaked in water, drained and then roasted or baked until crisp and brown i. Soy Bean Nutrition Classed under the plant legume, Soy beans is mostly found in Southeast Asia. It is found in varied of sizes as well as seed coat colors, right from black, brown, blue, yellow or mottled. In terms of nutritional value, soybeans have a rich nutrient content. Apart from being an excellent source of proteins, it also contains all the essential fatty acids, calcium, magnesium, lecithin, riboflavin, thiamin, fiber, folic acid and iron. Soy beans are an imperative source of vegetable oil and protein. Most of the soy products act as perfect replacements for meat and dairy products specifically required for the vegans and vegetarians. Soy protein qualifies as one of the cheapest form of dietary protein available. For children, soy beans are effective in their growth and development. As for the content, soy beans comprises of considerable amounts of alpha-linolenic acid, omega-6 fatty acid and the isoflavones genistein and daidzein. While the isoflavones present reduces the risk of developing certain cancers, protein helps in lowering cholesterol levels. The Genistein, an isoflavone found in soybean, protects the body from the clutches of plague disease. To know more about the nutritional value of soy beans, browse through the following lines. Nutritional Values of Soybeans (per 100g) Nutrients Nutritional Value Water 8.5 g Energy 416 kcal Protein 36.5 g Fat (total lipid) 19.9 g Fatty acids, saturated 2.9 g Fatty acids, mono-unsaturated4.4 g Fatty acids, poly-unsaturated 11.3 g Carbohydrates 30.2 g Fiber 9.3g Ash 4.9g Isoflavones 200 mg Calcium 277 mg Iron 15.7 mg Magnesium 280 mg Phosphorus 704 mg Potassium 1797 mg Sodium 2.0 mg Zinc 4.9 mg Copper 1.7 mg Manganese 2.52 mg Selenium 17.8 µg Vitamin C (ascorbic acid) 6.0 mg Thiamin (vitamin B1) 0.874 mg Riboflavin (vitamin B2) 0.87 mg Niacin (vitamin B3) 1.62 mg Panthotenic acid (vitamin B5) 0.79 mg Vitamin B6 0.38 mg Folic acid 375 µg Vitamin B12 0.0µg Vitamin A 2.0µg Vitamin E 1.95 mg ii. Soy Milk Health Benefits Soy milk is a healthy beverage made from soybeans; it is nutritionally close to cow's milk. It can be a good alternative for people who don’t like drinking cow's milk. Soy milk contains approximately the same amount of protein (3.5%) as cow's milk, 2% fat, 2.9% carbohydrate and 0.5% ash. It can be easily made at home; however, it is readily available in most of the markets. Health benefits of soya milk are abound; check out the benefits, advantages, calories, and nutritional value of Soy milk. Benefits of Soy Milk 1. First benefit of soy milk is that, it has extra protein and fiber. 2. Soy milk has isoflavones, which are actually chemicals very similar to the hormone estrogen. Isoflavones deal with many health issues; most important being the prevention of various cancers, heart disease, osteoporosis, etc. 3. Soy milk has little saturated fat and no cholesterol. 4. As it doesn't contain galactose, Soy milk can safely replace breast milk in children with Galactosemia. 5. Soy milk lacks casein and is a good source of lecithin and vitamin E. 6. Soy milk is safe for people with lactose intolerance, or milk allergy. 7. It also helps in fighting the symptoms of menopause and in promoting eye health. Nutrition In Soy Milk This chart shows nutrients count in 250ml of plain soymilk. Regular SoymilkLite Soymilk (reduced fat) Calories (gm) 140 100 Protein (gm) 10.0 4.0 Fat (gm) 4.0 2.0 Carbohydrate (gm)14.0 16.0 Sodium (mg) 120.0 100.0 Iron (mg) 1.8 0.6 Riboflavin (mg) 0.1 11.0 Calcium (mg) 80.0 80.0 iii. Soy Nut Nutrition Soy nuts are a healthy and tasty source of nutrition, rich in protein, iron and dietary fiber. They are the by-product of soy beans. Soy beans are soaked in water, drained and then roasted or baked until crisp and brown, to give rise to the delicious snack - soy nuts. Soy nuts are similar to peanuts in terms of their flavor and texture. You can relish on the salted, unsalted, roasted or dry variants of soy nuts, which are readily available all through the year, in the grocery and natural food stores. You can top your salads, soups and casserole dishes with roasted soy nuts. Soy nuts can be mixed with dried fruits, nuts, chocolate chips etc to make a new yummy snack. They make an excellent combination with grain dishes as well. A great source of vitamins, antioxidants, iron and zinc, soy nuts are considered as a food for lowering the levels of bad cholesterol. Since they have not trans fat, you can munch a handful of soy nuts at any time - whether it is during the peak hours of office or at home. Apart from being a delicious snack item, soy nuts offer a lot of nutritional value as well. Given below is the complete list of the nutritional value of soy nuts. Nutritional Value Of Soy Nuts (Per 100g Salted Soy Nuts) Nutrient Nutritional Value Energy 471 kcal Water 2.0 g Protein 35.2 g Fat (total lipid) 25.4 g Fatty acids, saturated 3.7 g Fatty acids, mono-unsaturated5.6 g Fatty acids, poly-unsaturated 14.3 g Carbohydrates 33.6 g Fiber 17.7 g Isoflavones 200 mg Calcium 138 mg Iron 3.9 mg Magnesium 145 mg Phosphorus 363 mg Potassium 1470 mg Sodium 163 mg Zinc 3.14 mg Copper 0.8 mg Manganese 2.2 mg Selenium 19.1 µg Vitamin C 2.2 mg Thiamin 0.1 mg Riboflavin 0.145 mg Niacin 1.41 mg Panthotenic acid 0.45 mg Vitamin B6 0.21 mg Folic acid 211 µg Vitamin B 12 0.0 µg Vitamin A 200 IU Vitamin E 0.91 mg 17. Athlete Sports Nutrition Sports and nutrition are directly related to each other. Taking into consideration the fact that sportspersons need more energy to carry out their sporting activity effectively, it becomes of prime importance to take care of the nutrition for sports performance. Careful planning and implementation is required, when it comes to athlete sports nutrition. Read further to explore information about sports nutrition diet… As far as the nutritional diet of sportsperson is concerned, there are lot many things that deserve proper attention like selection of foods, timing of food intake, selection of nutrition supplement and many more. These things are again decided, keeping in mind several factors like the athletes' energy needs, body composition, nutritional needs etc. Here are some sports nutrition diet tips: There is a need to consume fats and infact 20-25% of your energy should come from fats. If the fat intake would be less than that, it won’t be able to make any contribution in boosting your performance level. There is a need to eat food before, during and after your exercise session, as that helps to control blood glucose level, thereby helping in enhancing your sports performance. When an athlete performs his/her sporting activity, lot of fluid loss takes place, which causes dehydration. Dehydration can eventually cause heat stroke. So, it is vital to drink adequate water during and after your sports performance. It is advisable for sportspersons to eat a balanced diet consisting of plenty of proteins, vitamins and minerals. Opt for complex carbohydrate food and the intake of fat should be in moderate quantities. It is vital to plan out your pre exercising or sports meal that works best towards charging your energy. Limit the quantity of salt and simple sugar. Don’t change your diet plan before going in for your sports competition. Fasting is not recommended for sportspersons, as it is likely to hamper their performance level. If you feel some kind of an uncomfort or pain in your abdomen or intestine, then you must have had a high fiber or high fat content food in your pre exercise/sports meal, so take care that it doesn’t happen again. Foods to Avoid for Performance Food is a decisive factor, when it comes to the performance of a sports activity. Even if you strictly follow a diet plan, the food that you eat just before and after your performance can affect your physical as well as your mental health. List of Foods a Sportsman Can Eat It is indeed a mandatory requirement for sports persons to keep a check on what they eat. As what they eat ultimately reflects in their performance. Pregame Meal Guidelines It is mandatory for an athlete to eat right and stay fit. Specially before participating in some game, it is extremely important for them to check upon what they consume. Sports Drink Nutrition Sports drinks are gaining popularity among people, especially youngsters, as they give a boost to the endurance level. Recommendation of sports drink is based on a number of factors like type of sport i. Foods to Avoid for Performance Food is a decisive factor, when it comes to the performance of a sports activity. Even if you strictly follow a diet plan, the food that you eat just before and after your performance can affect your physical as well as your mental health. Eating the right quantity of food is another thing to consider, because you would not want to upset your stomach or keep it empty. To feel energetic and have complete focus on the game, you should know what to eat and what not to eat. We are here to help you with information on the foods to avoid for a sports performance. Foods Not To Eat For Sports Sugary Foods: Sugary foods such as cakes, pastries, pudding, ice creams, sweets, biscuits etc should be avoided before the performance of the sports activity, because they can cause your blood sugar level to drop, which may in turn lead to fatigue. Caffeine: The effect of caffeine varies from person to person. Some people may feel like having more energy to perform the sports activity, while others may get nervous and find it hard to concentrate, after the consumption of drinks containing caffeine. Moreover, the intake of beverages such as tea and coffee can cause dehydration. Side effects such as nausea and headache are also associated with the consumption of drinks containing caffeine. Fried Food: Since fried food is loaded with oil, it takes a long time to digest the fats present in it. You will feel drowsy and won't be able to concentrate on the activity, because fried food makes the stomach feel very heavy. Hence, the consumption of fried food should be avoided before the performance of sports. Fatty Food: Avoid fatty food such as meat (especially red meat) and the meat products such as sausages, burgers and pate. Food stuff such as mayonnaise, creamy sauces and salad cream should also be avoided, because they contain fat. Avoid drinking full cream milk before performing the sports. Fizzy Drinks: Apart from being sugary, fizzy drinks can lead to gastric problems, when consumed before or after indulging yourself in any kind of sports activity. Therefore, it should is a strict no-no for the sports persons. ii. List of Foods a Sportsman Can Eat It is indeed a mandatory requirement for sports persons to keep a check on what they eat. As what they eat ultimately reflects in their performance. A healthy blend of all the required nutrients helps them to gain endurance and energy to sustain long in their game. Though different kinds of sports person have different kinds of requirements in accordance with the sports they are involved into, there is a basic criterion of healthy eating that suits them all. Basic Premise As a sports person, one must avoid junk and aerated food and try to relish as much as on the healthy food as possible. The diet of an active sports person should revolve around energy derivation and prevention of injuries caused due to nutritional deficiencies. Rich carbohydrate, moderate protein, vegetable fat and balanced blend of minerals with other vital elements is necessary for a sports person. Though just before game begins, it is necessary for a sports person to be overloaded with carbohydrate but in a long term, eating only one type of food can lead to serious nutritional deficit in their body. So always make sure that except for pregame meal the diet consumed by the sports person is enriched with vitamins, minerals, proteins and fats to stay in peak playing shape. What to eat For snacking purpose, you can go in for pasta, macaroni, spaghetti, noodles and ravioli. Its up to you, you can either have them plain or add on some sauce to it. If you are a rice eater, you can consume rice, but it is preferable to eat it along with low fat sauce, which is not too spicy. To try out something different, you can opt for soy sauce flavoring. Indian cooking generally makes an extensive usage of potatoes. You can eat boiled, mashed and baked potatoes, but avoid going in for French fries. Limit your intake of butter, gravy and sour cream. In the list of starchy vegetables, you can go in for peas, carrots and sweet potatoes. Some people are under the misconception that breads do not form part of sports nutrition food. But, there is nothing like that and you can consume breads, rolls, muffins, bagels etc. Prefer going in for nutritious low fat bread products. As far as cereal intake is concerned, avoid consuming cereals having very high sugar content. Low fat soups can be enjoyed in the evenings. It is not advisable to consume high fat milk products, especially before your sports performance. iii. Pregame Meal Guidelines It is mandatory for an athlete to eat right and stay fit. Specially before participating in some game, it is extremely important for them to check upon what they consume. As what they eat affects how they feel and ultimately affects their performance. Though there is not a fixed diet chart to be recommended as a pregame meal plan because every game and every individual has their own requirements but there are obviously certain things that should be kept in mind while planning a pregame meal. Include rich carbohydrate diet It is very important for an athlete to get a meal that is high in carbohydrate as carbohydrates are the instant source of energy. The meal before the game should thus contain ample amount of carbohydrate as they provide glucose to the bloodstream quickly and thus charge the athletes with an instant source of energy. White bread, vegetables, and cereal without excess fiber can be included in the pregame diet. Include fruits in the diet Many nutrition specialists are of the opinion that fruits should be included in the pregame diet as they contain natural sugar which is digested easily and proves to be a good source of instant energy. However, it should always kept in mind that the fruits included in the pregame diet should be light. Include moderate amount of proteins in diet Protein is an important part of an athlete's diet, so always remember to include rich protein contents in the diet. However, generally the food rich in protein is also high in fat content. Excess of this diet may cause sluggishness and nausea to the athelete, so remember to serve them in small servings. Chicken breast or a small piece of sirloin steak will be the best protein supplement. Include fluids in your diet Include lots of fluid in your diet as they hydrate your body cells and also get digested easily. They also comparatively provide energy quicker that their solid counterparts. So include glucose drinks and juices in the pregame diet. However, consume it moderately as it can also lead to frequent urination. Strictly avoid Caffeine, Sweets and fat containing products Few things that you must avoid in the pregame diet are caffeine, sweets and fatty products. Avoid caffeine because it causes excess urine production that can lead to dehydration. Sweets, on the other hand should be avoided because they lower the blood sugar level leaving you exhausted and lethargic. Also avoid deep fried foods, gravies, dry fruits and dairy products because they can take a toll on the energy and activeness of the athlete. Don't experiment with the meal Make sure whatever is provided to the athlete as a pregame meal is already consumed by him on prior occasions. In order to avoid any last moment mishap like dysentery or food allergy, remember not to experiment with food. Also, go according to the taste of the athlete, so that he eats properly. Consume it on the right time Make sure whatever is eaten as the pregame diet, is eaten it on the right time. Dieticians say that for an afternoon or evening game, the athlete should be given a full meal about 3-4 hours before the game so that the athlete doesn't feel hungry during the game. However if due to any reason the meal has to happen closer to the game, try to include easily digestible small quantity of food. iv. Sports Drink Nutrition Sports drinks are gaining popularity among people, especially youngsters, as they give a boost to the endurance level. Recommendation of sports drink is based on a number of factors like type of sport the person is engaged in, its intensity and duration, athlete's nutritional status and many more. Commercial sports drinks that are hitting the market primarily consist of water, carbohydrate, and electrolytes (sodium, chloride, and potassium. Read further to explore sports drink performance facts… The need for sports drink nutrition also depends upon the athlete's dehydration status. There are sports that cause heavy loss of fluids and it is there where these sports drink come to play a major role, in preventing your body from getting dehydrated. Well, the performance level tends to get adversely affected, owing to the depletion of the body's carbohydrate stores and dehydration, which takes place while carrying out sporting activities. When sweating takes place during performance of sports, it tends to cause loss of fluids and electrolytes (minerals such as chloride, calcium, phosphate, magnesium, sodium and potassium), thus making the body dehydrated. Dehydration if not taken care of, can take ugly shape by causing circulatory collapse and heat stroke. This is where the benefits of sports drink can be very well understood. When the fluid loss takes place in the body, it leads to impaired performance and the capacity for performing muscular work also declines. Thus, these sports drinks definitely aid in improving the performance level of an athlete, by acting as energy booster. 18. Nutrition in Vegetables How many times has you mom warned you about your diet? How many times has your doctor recommended you to include vegetables in the diet? Countless, right!! Though we all realize the numerous health benefits of vegetables, very few of us actually follow a diet that includes it. Fresh vegetables can help to get rid of numerous diseases such as heart disease and stroke, blood pressure, cancer, painful intestinal ailment called diverticulitis, cataract and macular degeneration and vision loss. Apart from these, vegetables have a low fat and calories content, thereby minimizing the problem of excessive weight or obesity. Vegetables have a rich content of nutrition, right from protein, vitamins, potassium, phosphorus, magnesium, calcium to selenium, iron, manganese, copper and zinc. A high vegetable diet definitely assures a relief from all the major and minor problems of the body. According to experts, people consuming greater amounts of vegetables in their diet are high on energy and feel less lethargic or stressed out. The nutrition provided, helps body perform all the activities, by providing the body cells and organisms, all the necessary requisites for supporting life. To know more about the nutrition content in vegetables, browse through the table below. Nutritional Value of Vegetables Item Serving Fat FiberProt.Carb.Sod. Asparagus 3 med. spears0 1g 1g 2g 1mg Beans, Kidney 1 cup 1.5 45g 43g 110g 44mg Beans, Lima 1 cup 1g 33g 38g 113g 32mg Beans, Snap 1 cup 0 3.5g 2g 8g 6.5mg Beans, Soy 1 cup 17g 11g 33g 28g 38mg Broccoli 1 bunch 2g 18g 18g 32g 164mg Brussels Sprouts1 sprout 0 0.5g 0.5g 1.5g 4.5mg Cabbage 1 med 2.5g21g 13g 49g 163mg Carrot 1 med. 0 2g 0.5g 6g 21mg Cauliflower 1 med. 1g 14g 11g 30g 172.5mg Cucumber 1 med. 0 2g 2g 8g 6mg Garlic 1 clove 0 0 0 1g 0.5mg Mushrooms 1 cup sliced 0 1g 1.5g 3.2g 2.8mg Onion 1 med. 0 2g 1g 9.5g 3mg Peas 1 cup 0.5 7g 8g 21g 7mg Potato 1 med. 0 2g 2.5g 22g 7mg Radish 1 med. 0 0 0 0 1mg Spinach 1 bunch 1 9g 9.5g 12g 268.5mg Tomato 1 med. 0.5g1.5g 1g 5.5g 11mg Calories in Vegetables If your weight scales are worrying you, we suggest you opt for vegetables in your diet. Vegetables are the best food for dieters because most all are ultra-low in calories and have minimal fat. Low Carb Vegetables In the contemporary times, more and more people are becoming figure conscious and it is here where low carb vegetables occupy a demanding position in the food list. Benefits of Sea Vegetables Sea vegetables, which, not long back, were dismissed as seaweeds, are now recognized for their nutrition value. They can now be found in health food and specialty stores throughout the world. Different Types of Vegetables Vegetables form an important part of our daily diet; the market is crammed with varieties of vegetables. Veggies are naturally good and contain lots of minerals and vitamins. Vegetables Containing Vitamins Vegetables act as excellent sources of distinctive kinds of vitamins. Vitamins also tend to get lost due to the cooking technique used to prepare food. i. Calories in Vegetables If your weight scales are worrying you, we suggest you opt for vegetables in your diet. Vegetables are the best food for dieters because most all are ultra-low in calories and have minimal fat. And, in any case, they are good choice for your diet. They are low in calories and high in nutrition, so they are always going to help you. Steaming Steaming your vegetables is a nice way to induct almost all their nutrition in your body. For your taste, you could add some salt or sauce to it. Or you could just cut small pieces of onion and mix them in the vegetables. The vegetables would then both be nutritious and low on calories. Eating Raw When you eat vegetables raw, you get all their nutrition. Just wash them thoroughly before consuming. This would get them rid of bacteria. Now you can cut them to pieces and add salt or sauce. May be you will not like eating the preparation when you begin. But, gradually, you will develop taste for it. Boiling Put your vegetables with some water in a proper utensil. Keep it on your burner for some time. However, be mindful not to boil it for too long or they would lose nutrition value. Cut them, add some supplements as per your taste and eat. Simple! Some Vegetables Must be Cooked A few vegetables refuse to follow the nutrition rules of steaming, eating raw and boiling. They must be cooked before eating else they would cause harm to your body. Alfalfa, if uncooked, counteracts vitamin E and damages liver or muscles. Raw bamboo shoots contain poisonous amounts of cyanogens that cause cyanide poisoning. So cook them thoroughly. Keep in Mind When eating Broccoli, avoid yellow pods. Caluliflower contains purines so avoid if you have gout. Do not eat speckled specimens. Consuming an abundance of beets can cause red urine. Asparagus could cause an unusual scent in urine after ingesting. Endive could cause skin rash in some individuals. People with history of kidney diseases must avoid spinach. Vegetable Calories Asparagus 26 Aubergine 15 Beetroot 38 Broccoli 32 Brussels Sprouts 40 Cabbage average24 Carrot 32 Cauliflower 32 Celery 8 Chicory 10 Courgette 20 Cucumber 10 Fennel 13 Gherkins 15 Gourd 12 Leek 22 Lettuce (average) 13 Marrow 10 Mushroom 15 Okra 30 Onion 35 Onion Spring 23 Parsnip 60 Pumpkin 12 Radish 13 Spinach 23 Sprouts 43 Swede 22 Sweet corn 24 Tomatoes 18 Tomatoes cherry 17 Turnip 21 Watercress 21 Yam 110 ii. Low Carb Vegetables In the contemporary times, more and more people are becoming figure conscious and it is here where low carb vegetables occupy a demanding position in the food list. Eating too much carbohydrate is not considered to be a part of healthy lifestyle. And people who are on their weight loss program, for them it is advisable to opt for low carb veggies. Here is presented low carbohydrate vegetable list Sprouts (bean, alfalfa, etc.) Greens – lettuces, spinach, chard, etc. Celery Radishes Broccoli Cauliflower Cabbage Mushrooms Avocado Cucumber Peppers (all kinds) Scallions Asparagus Bamboo Shoots Leeks Brussels Sprouts Snow Peas (pods) Green Beans and Wax Beans Tomatoes Eggplant Artichoke Hearts Fennel Onions Okra Spaghetti Squash Carrots Turnip Water Chestnuts Pumpkin iii. Benefits of Sea Vegetables Sea vegetables, which, not long back, were dismissed as seaweeds, are now recognized for their nutrition value. They can now be found in health food and specialty stores throughout the world. Sea vegetables are low in calories and abundant in vitamins and minerals, not to be found in land derived foods. Yet, they had not found place in the dining tables, save the coastal areas. Popular Sea Vegetables Popular sea vegetables in America are Dulse, Kelp, Alaria, Laver, from the east coast, and Sea Palm from the west coast. Nori, Hiziki, Arame, Kombu and Wakame are some Asian varieties. How to Include in Diet Adding these vegetables to your diet is quite convenient. You have to just add small pieces to your favorite soups, salads, sandwiches and stir-fries. Some people could feel surprised by these vegetables' strong taste and odor. Dried sea vegetables are highly vital wild food and provide highly concentrated nutrition. Health Benefits Sea vegetables reduce the risk of breast cancer. They empower immune system function and have been credited with increasing energy, improving general well being and accelerating wound healing. These also maximise the body's metabolism and anti-aging defenses. They have anti-inflammatory effects and help in the treatment of certain skin conditions. Sea food has minerals like zinc, boron, tin, selenium, chromium, antimony and bismuth, which are missing in modern food. An unusual amount of full spectrum vitamins, including E, A, C and B12 are also present in sea food. Certain enzymes and the full range of essential amino acids is found in the vegetables. Storage For most people, sea vegetables are available only in dried form. In unopened packages, dried sea vegetables are usually secure. Once you have opened the packages, keep in air tight containers in a cool place. If the vegetables absorb moistures, they could be re-dried in a low oven. iv. Different Types of Vegetables Vegetables form an important part of our daily diet; the market is crammed with varieties of vegetables. Veggies are naturally good and contain lots of minerals and vitamins. They help in protecting our body against cancers, diabetes and heart diseases. Almost all the vegetables are low in fat and calories, none has cholesterol, and many of them are great sources of fiber. The high levels of fiber in vegetables keep the digestive system healthier; allowing you to avoid issues with constipation. Since veggies are low on calories, it enables us to eat lots of vegetables without consuming excess energy. The presence of many vitamins and other substance in vegetables provide nutrients to the body. Vegetables provide essential amino acids that body needs to survive. A simple meal of spinach, beans, and whole grain rice is a great way to treat your body right. This give us a natural feeling of liveliness and the energy to become more active helping to burn more energy each day. Vegetables also add wonderful flavors to your diet. The availability of vegetables differs from season to season. Different types of vegetables have been categorized according to their type, and taste. Bulb Vegetables Chives Garlic Leeks Onions Scallions Shallots Water chestnuts Fruit Vegetables Avocados Chayote Cucumbers Eggplant Okra Olives Peppers Squash Tomatoes Tomatillos Inflorescent Vegetables Artichokes Broccoli Broccoli rabe Cauliflower Leaf Vegetables Arugula Brussels sprouts Cabbage Chicory Chinese cabbage Collards Cress Dandelion nettles Endive Lamb's lettuce Lettuce Nasturtium Purslane Radicchio Savoy Sea kale Sorrel Spinach Root Vegetables Beets Burdock Carrots Celeriac Malanga Parsnips Radishes Rutabaga Salsify Turnips Stalk Vegetable Asparagus Bamboo Cardoon Celery Chard Fiddlehead Fennel Kohlrabi Tuber Vegetable Cassava Crosne Jerusalem artichoke Jicama Potato Sweet potato Taro Yam v. Vegetables Containing Vitamins Vegetables act as excellent sources of distinctive kinds of vitamins. Vitamins also tend to get lost due to the cooking technique used to prepare food. Eating vegetables high in vitamins goes a long way in improving your health fitness. So, check out vitamins in vegetables and get a complete knowledge as to which vegetable contains what kind of vitamin. Here is a list depicting vegetables containing vitamins: Vitamin A: sweet potato, kale, carrots, spinach, avocado, broccoli, peas, asparagus and green pepper Vitamin B1 (thiamine): peas and avocado Vitamin B2 (riboflavin): avocado Vitamin B3 (niacin): avocado, peas, potatoes, mushrooms, corn, artichoke, asparagus, lima beans, sweet potato, kale, broccoli, carrots and green pepper. Vitamin B5 (pantothenic acid): avocado, sweet potato, potatoes, corn, lima beans, artichoke, mushrooms, broccoli, cauliflower and carrots Vitamin B6 (pryidoxine): avocado, peas, potatoes and carrots Vitamin B9 (folate/folic acid): lima beans, asparagus, avocado, peas, artichoke, spinach, broccoli, corn, sweet potato, kale, potatoes, carrots, onions and green pepper Vitamin B12: none Vitamin C: artichoke, asparagus, avocado, broccoli, carrots, cauliflower, corn, cucumber, green pepper, kale, lima beans, mushrooms, onions, peas, potatoes, spinach and sweet potato Vitamin D: mushrooms Vitamin E: none Vitamin K: Vitamin K is found in significant quantities in leafy vegetables like broccoli, spinach and kale 19. Different Types of Vitamins Vitamins, one of the most essential nutrients required by the body, can be broadly classified into two broad categories namely, water-soluble vitamins and fat-soluble vitamins. Water-soluble vitamins (B vitamins and vitamin C) get flushed out from the body; therefore there arises a need to consume these vitamins on a daily basis. On the contrary, fat-soluble vitamins (Vitamins A, D, E, and K) get stored in the body's fatty tissues. There are distinctive kinds of vitamins and each vitamin play a unique role in promoting health fitness. Here is a list of different vitamin types: Vitamin A: it helps a great deal in improving your eyesight. Also it aids in maintaining healthy skin. Rich sources of vitamin A are: eggs, milk, apricots, carrots, spinach and sweet potatoes etc. Vitamins B: vitamin B is a list of multiple vitamins like B1, B2, B6, B12, niacin, folic acid, biotin, and pantothenic acid. Vitamin B aids in generating energy that the body utilizes to carry out its activities. Vitamin B also participates actively in making red blood cells that carry oxygen to different parts of your body. Rich sources of vitamin B include whole grains, such as wheat and oats, fish and seafood, leafy green vegetables, dairy products like milk and yogurt, beans and peas etc. Vitamin C: it helps in strengthening your gums and muscles. Vitamin C found in citrus fruits like oranges, also aids in healing wounds. It enables you to overcome infections. Foods rich in vitamin C, apart from citrus fruits are: tomatoes, broccoli, cabbage and strawberries etc. Vitamin D: it works towards strengthening your bones and teeth. It also aids in absorbing the calcium required by the body. Foods rich in vitamin D are: fish, egg yolk, milk and other dairy products etc. Vitamin E: It takes care of your lungs and also aids in formation of red blood cells. Good sources of vitamin E are: whole grains, such as wheat and oats, leafy green vegetables, egg yolks, nuts etc. Vitamin K: vitamin K helps in the maintenance of normal levels of the blood clotting proteins. Good sources of vitamin K are: leafy green vegetables, dairy products, like milk and yogurt, pork etc. Vitamins to Increase Energy Do vitamins give energy is a question that confuses millions of people. Well, vitamins do not directly serve as a source of energy, but they aid the enzymes that generate energy from the energy producing nutrients like protein, carbohydrates and fats. Vitamins Good for Hair It is the deficiency of B vitamins (especially B6, biotin, inositol and folic acid) in your diet that lead to hair loss. Vitamins for Healthy Skin Taking care of the skin means different things to different people. For many, it means a simple splash of water, using soap for cleansing purpose. Vitamins for Weight Loss It is difficult to list out best vitamins for weight loss, but yes definitely there are some weight loss vitamins that deserve a special mention. i. Vitamins to Increase Energy Do vitamins give energy is a question that confuses millions of people. Well, vitamins do not directly serve as a source of energy, but they aid the enzymes that generate energy from the energy producing nutrients like protein, carbohydrates and fats. Thus, they play a major role in helping out in the chemical reaction that leads to fruitful generation of energy, which enables you to perform your daily routine activities effectively. Read further to explore information about vitamins to increase energy… Adequate vitamin intake promotes your health fitness, by strengthening your bones and teeth. It makes your immune system strong, thereby enabling you to overcome various kinds of infections. Talking about as to what vitamins provide energy, vitamin B3 works in combination with coenzyme Q10 and contributes a great deal in boosting your energy levels. Vitamin B6 plays a vital role in human metabolism. Vitamin B12 acts as an active participant in the biochemical reactions that lead to the production of energy. Infact, it is for this reason that vitamin B12 is sometimes also referred as energy vitamin. Vitamin C is requisite for the synthesis of a small molecule named carnitine that helps in transporting fat to the cellular organelles called mitochondria, for its conversion into energy. Thus, it is of prime importance to consume vitamins so as to enhance your energy levels. ii. Vitamins Good for Hair It is the deficiency of B vitamins (especially B6, biotin, inositol and folic acid) in your diet that lead to hair loss. The body needs plenty of vitamins for promoting health fitness, but there are some specific natural vitamins for hair growth like B5 (pantothenic acid and B3 (niacin). Read further to explore information about healthy hair vitamins… Here is a list of vitamins good for hair: Vitamin A: it is an antioxidant that aids in the making of healthy sebum in the scalp. Food sources rich in Vitamin A are fish liver oil, meat, milk, cheese, eggs, spinach, broccoli, cabbage, carrots, apricots and peaches. Vitamin C: they work towards maintaining hair health. Sources of vitamin C are citrus fruits, strawberries, kiwi, cantaloupe, pineapple, tomatoes, and dark green vegetables. Vitamin E: it helps in improving the scalp circulation. Food sources rich in vitamin E are vegetable oils, wheat germ oil, soybeans, raw seeds and nuts, dried beans, and leafy green vegetables. Biotin: it works as an anti aging agent by preventing graying of hair and hair loss. Sources of biotin are: whole grains, egg yolks, liver, rice and milk. Inositol: it helps in keeping hair follicles healthy. Rich food sources include whole grains, liver and citrus fruits. Niacin (Vitamin B3): it aids in promoting scalp circulation. Rich food sources include wheat germ, fish, chicken, turkey and meat. Pantothenic Acid (Vitamin B5): it helps in preventing graying and hair loss. Rich food sources encompass whole grain cereals, organ meats and egg yolks. Vitamin B6: Prevents hair loss. Food sources include brewer's yeast, liver, whole grain cereals, vegetables, organ meats and egg yolk. Vitamin B12: Prevents hair loss. Rich food sources include chicken, fish, eggs and milk. iii. Vitamins for Healthy Skin Taking care of the skin means different things to different people. For many, it means a simple splash of water, using soap for cleansing purpose. Some people tend to find excuses that they are not able to look after their skin, owing to their busy hectic work schedule. Well, taking out time for oneself is something that should not pinch you much, because you are not doing it for anyone else. There are people who are blessed with good skin, but even they need to make an effort to nourish their skin on a regular basis, so as to maintain that glow. And when it comes to taking care of the skin, most of us look out for cosmetic products for cleansing, toning and moisturizing our skin. But none of us really have knowledge as to how much damage these cosmetic products do to our skin. Skin care is about protecting your skin from the harmful effects of water, wind and sun. There is no particular age or time to look after your skin, so never think that your age has gone, to take good care of your skin. Healthy beautiful skin is the end result of a well-hydrated skin that is duly protected from the sun damage. And not to forget regular exercise and a balanced diet are other two secrets that pave way for achieving healthy glowing skin. It had long been recognized that vitamins play a major role in maintaining skin health, because they act fabulously on the skin surface, thus paving way for achieving healthy rich glowing skin. The credit goes to their antioxidant properties that works wonders on the skin, thus bringing out the charm of a lady in the most beautiful manner. Read further to explore information about good skin vitamins. Your skin badly craves for nutrients, but is not that lucky enough to get a regular dose of nutrients. There are vitamins for healthy skin like vitamin A, C and E, which if not consumed properly, can lead to dull lifeless skin. Vitamin E and vitamin C have antioxidant properties and owing to this fact, they help a great deal in preventing any sort of skin damage. Vitamin A prevents the sunrays from causing any harm to the skin and Vitamin C works towards healing the skin. So, incorporate vitamins for skin care, in your regular daily meals and then you can also go about boasting off your beautiful skin. iv. Vitamins for Weight Loss It is difficult to list out best vitamins for weight loss, but yes definitely there are some weight loss vitamins that deserve a special mention. The reservoir of vitamins to lose weight is a real comprehensive one and encompasses multiple vitamins like Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Choline (part of B- complex), Inositol (part of B-complex), and Vitamin C. Vitamin B2 (Riboflavin): this vitamin ensures your normal thyroid functioning and also takes care of your metabolism system. Good food sources include milk, liver and kidney, almonds, hard cheese, eggs and leafy green vegetables. Vitamin B3 (Niacin): it aids in maintaining normal thyroid hormone production. Good food sources of Vitamin B3 include: wheat bran, liver, tuna, turkey, chicken, meat, eggs, oats, barley, wheat flakes, cheese, dried fruit, brown rice. Vitamin B5 (Pantothenic Acid): it helps a great deal in assisting in the process of energy generation. Good food sources of Vitamin B5 include: liver and kidney, meat, poultry, nuts, wheat flakes, wheat bran, wheat germ, eggs, barley, beans, wholegrain bread and green vegetables. Vitamin B6 (Pyridoxine): Vitamin B6 aids in regulating the production of thyroid hormone and ensures the smooth functioning of your metabolism system. Good food sources of Vitamin B6, wheat bran, wheat germ, oats, poultry, beef, avocado, bananas, brown rice, cabbage, dried fruit, molasses, eggs. Choline: it is required for ensuring the efficient fat metabolism. If there is inadequacy of choline in the body, it is likely that fat might get blocked in the liver. Good sources of choline include: lecithin, beef liver, beef heart, egg yolks, wheat germ, cauliflower, cucumber, and peanuts. Inositol: it helps choline in ensuring smooth fat metabolism system. Good sources of inositol include: lecithin, beef heart, beef liver, wheat germ, soy, eggs, citrus fruits, wholegrain, nuts. Vitamin C: it aids in the process of conversion of glucose into energy. Good food sources of vitamin C include: blackcurrants, broccoli, green peppers, kiwi fruits, Brussels Sprouts, lemons, oranges, strawberries, cabbage. 20. Health Benefits of Water Water, a precious gift bestowed on us by Mother Nature, forms a major part of our body constitution. In fact, 2/3 of our body weight is water. The very composition of our body is like that blood is 83% water, muscles are 75% water, brain is 74% water and bone is 22% water. Water is necessary for the very survival of human beings, as it ensures the smooth functioning of body systems. Lack of water in the body tends to give rise to dehydration, thereby posing hurdles for the blood to circulate. The gravity of problem increases, as it causes the brain to become less active and your body feels tired and fatigued. Water keeps the digestive system in order and flushes out the waste products from your body. Well, the reservoir encompassing the advantages of drinking water is very large, so, read further to explore other health benefits of drinking water… Water acts as a natural remedy to head your way towards achieving beautiful rich glowing skin. Drinking water skin benefits can be attributed to the fact that water acts as a body purifier, by removing toxins and waste from your body. People who are fed up with their overweight problem, for them hot lemon water works wonders in fastening their weight loss program. It also keeps your heart healthy. So, drink lots of water throughout the day, to promote your mind body fitness. How Much Water to Drink Per Day There is no clear-cut answer as to how much water to drink per day, because it depends upon a number of factors like your health condition, your activity status etc. Warm Lemon Water Benefits Warm lemon water serves as the perfect good morning drink, as it aids the digestive system and makes the process of eliminating the waste products from the body easier. Water Weight Loss Benefits Drinking water and weight loss are directly related to each other. Water helps to lose weight by boosting your metabolism rate, thus paving way for quick weight loss. i. How Much Water to Drink Per Day There is no clear-cut answer as to how much water to drink per day, because it depends upon a number of factors like your health condition, your activity status etc. On an average daily basis, we tend to lose quite a lot of water through sweating, exhaling and urinating. It is here that it becomes necessary to consume more water, so as to make up for the loss. Read further to explore information about recommended daily water intake… It is not wise to drink water only to quench your thirst, but it should become your habit to drink water at frequent intervals throughout the day. Your food contributes about 20% to your total water intake and apart from that, it is advisable to consume about 8 ounce glasses of water every day. Your water intake also depends on the place where you are living and the climatic conditions over there. In hot humid weather, there arises a need to consume extra quantities of water, because there is a major loss of water through sweating that puts you at a risk of getting dehydrated. In cold season or at higher altitudes, you tend to urine more often, thus leading to a greater amount of fluid loss in the body. Health conditions also determine your water intake. In case you are suffering from health problems like fever, vomiting and diarrhea, then it leads to excessive body fluid loss. Pregnant women also need to drink more water, as they are at a higher risk of getting dehydrated. So, drink loads of water throughout the day to keep fit and healthy. ii. Warm Lemon Water Benefits Warm lemon water serves as the perfect good morning drink, as it aids the digestive system and makes the process of eliminating the waste products from the body easier. It prevents the problem of constipation and diarrhea from taking place, by ensuring smooth bowel functions. Read further to explore information about hot lemon water benefits… Lemon is a vitamin C rich citrus fruit that enhances your beauty, by rejuvenating skin from within and thus bringing a glow on your face. One of the major health benefits of drinking lemon water is that it paves way for losing weight faster, thus acting as a great weight loss remedy. Lemon water flushes out body toxins and thus is extremely beneficial for the body. Lemon, a fruit popular for its therapeutic properties, helps promote your immune system and thus, protects you from the clutches of most types of infections. It also plays the role of blood purifier. Lemon is a fabulous antiseptic bestowed on us by Mother Nature. Limewater juice works wonders for people having heart problem, owing to its high potassium content. So, make it a part of your daily routine to drink a glass of warm lemon water in the morning and then open your gateway to enjoy its health benefits. iii. Water Weight Loss Benefits Drinking water and weight loss are directly related to each other. Water helps to lose weight by boosting your metabolism rate, thus paving way for quick weight loss. And if you drink hot lemon water in the morning, then it will three times fasten your process of losing weight, thereby enabling you to burn large number of calories. Read further to explore information about water weight loss benefits… Drinking plenty of water helps to minimize strong craving for food, because it works towards reducing your appetite. Talking about the fact, as to how much water one should drink, well; on an average you should drink about 8 glasses per day. But if you are on your weight loss diet program, then you should keep drinking water throughout the day. Your daily water intake should be about 1 ounce of water for every 2 pounds of body weight. If you've incorporated physical workout in your weight loss program, then it is recommended to drink more water, so as to make up for the loss of water that takes place through sweating while performing your exercises. Drink water before, during and after your exercises, so as to keep your energy level high. If it is difficult for you to drink water, then you can consume water by eating fruits high in water content. So, drink lots of water and get ready to get a slim trim figure that you have always craved for.
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