Suparna Mukherjee is a Registered Dietitian (RD) with over 10 years of professional experience in the field of clinical nutrition in different hospital. She is a Incharge Dietitian -Clinical Nutrition Department and Patient Food service department , Narayana Institute Of cardiac science, Bangalore and is also a chapter author" ECMO and Medical Nutrition Therapy" in ECMO Manual , NH. She ia a publicspeaker as well.
People are struggling to strike a balance between taste and health. To complicate the situation they are constantly bombarded with conflicting nutrition and dietary advices and advertisements. However, healthy eating is not about strict dietary limitations, or depriving yourself of the foods you love. Rather, it's about feeling more energetic and improving your health and more.
Bottom line is to eat plenty of fruits, vegetables, legumes,whole grains, millets. Include some nuts, seeds and dairy in the daily diet. If you are a non-vegetarian, take eggs or fish 2 to 3 times a week. Drink adequate fluids, keep yourself physically active, avoid tobacco in all forms, de-stress, and consult your physician if you are at risk.
Like all other lentils, red lentils are low in fat and a rich source of protein and fiber mainly insoluble fiber and resistant starch. Being a vegetarian source, they are cholesterol free. Red lentils are a good source of beta-carotene, folate magnesium,phosphorus and selenium. In addition, they have a low sodium levels and relatively high levels of potassium thus helpful in lowering blood pressure levels. They are a rich source of phytosterols thereby providing a hypo-lipidemic and an anti-inflammatory effect.
Good nutrition is emerging as a key strategy for stress management. The right selection and intake of food can help us in feel happier and more energetic which may be helpful to overcome the stress, depression and anxiety of the people particularly in the youth..
Base your diet one the "no fast", "no feast" principles??. Eat small meals at regular times. There are many myths and facts about eating to prevent or control diabetes.One such myth is that you must avoid sugar at all costs.
Metabolic syndrome is not a disease, rather is a combination of risk factors leading to obesity, diabetes and cardio-vascular disease. A combination of environment and genetic factors act together to cause metabolic syndrome. Lifestyle changes including a low fat diet with restriction of free sugars & refined carbohydrates and regular aerobic exercise can save you many health problems in future.
Pistchios are actually cholesterol free and in fact useful in lowering cholesterol levels. Besides this, they have several other cardio-protective elements and also help in blood pressure and weight reduction. There is also substantial evidence that pistachios help in preventing cancer, delaying aging, maintaining good vision and promoting mental alertness.
Apart from being high in nutrients, they are also a great bonus for weight watchers and diabetics. Apples also are wonderful aid to digestion. Apples with their high antioxidant properties, fiber content, low glycemic index and phytochemicals, have been recognized as superfoods.
Hydration is vital to our overall health and well-being. 40-50ml/ kg body weight is the requirement of fluid for an adult provided he or she has no chronic ailments.
Is zero fat diet or going on a fat free diet is very healthy? Does eating one or two meal a day helps in weight loss? Nuts are very fatty and not good for heart patients.
Do not skip breakfast. Skipping breakfast can leave you hungry, tired and looking for less healthy foods later in the day. If you want to lose weight, starving yourself does not help- you need to eat well surprised.
Oats do not contain gluten. Gluten, a plant protein, is found in wheat rye and barley. Oats sometimes get contaminated with gluten if they are cultivated near gluten-containing crops. That's why, oats are in the "avoid" list for those who cannot tolerate gluten.
Millets are particularly high in minerals like iron, magnesium, phosphorous, potassium and fiber which are essential for good health especially the heart. They are considered to be the least allergenic and most easily digestible grains available.
Not easily detectable, most lifestyle diseases like diabetes, heart disease,hypertension, high cholesterol levels are insidious in nature. They gradually develop over the years and can cause serious complications even when in the borderline stage. The good news is that just a lifestyle change can go a long way in reversing these lifestyle diseases.
Amla known as the Indian gooseberry, is the richest source of vitamin C. Regular consumption of amla as a part of healthy diet is known to lower blood cholesterol, prevent hardening of arteries and delay ageing.
Certain constituents of food alter the neuro-chemical messengers called the neurotransmitters, which help in brain functioning and carrying signals between nerve cells. Other factors in food that affect mood include blood sugar levels, nutrient deficiencies, toxic heavy metals and food sensitivities.
The reason why exercise makes you feel wonderfully alive is because it triggers the release of endorphins-chemicals in the brain that make you feel generally happier, calmer and clear headed.
A protein called gluten in wheat, oats, barley and rye (European cereal) is known to cause a condition called celiac disease. Typical symptoms of celiac disease include diarrhea, gastrointestinal disturbances like abdominal distension, bloating, burping, reflux, flatulence, pain, constipation; nausea, vomiting; growth problems; stunting, weight loss; anemia, lethargy, tiredness, but not everyone presents with these.
The body does not require saturated fats to be provided through diet as it can make them by itself when needed, unlike essential fatty acids found predominantly in oils, which need to be taken through diet. Consumption of saturated fat is known to increase levels of low-density lipoprotein (LDL) cholesterol (bad cholesterol) and high-density lipoprotein (HDL) cholesterol.
While most of us know stress as a risk factor for heart disease, high blood pressure and perhaps have heard of stress-induced diabetes too but not many recognize its association with obesity and weight gain. Stress affects our hormones in several serious ways setting up the stage for easy weight gain and associated complications.
Cookware should be safe, convenient and durable. A variety of materials are used to make cookware today. The selection is usually dictated by cultures, cuisine and preferences. Various materials like Cast Iron, copper, aluminium, ceramics, microwave safe etc. are used. It is important to understand the difference between materials and how they affect us in order to make the best choice.
Functional foods are defined as foods that provide special health benefits, which go beyond their nutritional components like energy, vitamins, minerals etc. FOSHU - Foods For Specified Health Use. Benefits of FOSHU food range from cholesterol lowering, blood pressure regulating foods, to those that improve bowel and gastro-intestinal health.
Disclaimer: The views expressed in this section are independent opinions.