Ordering-in While Trying To Lose Weight Or Maintain Weight Loss
Order and drink two glasses/two cups (if two glasses are too much) every time you open the Swiggy or Zomato app! Don’t order smoothies (unless they are a meal for you) drinks, juices, soft drinks- even if they are free. Only plain water is allowed. Do not scan menus excessively of food apps, (unless you can resist the temptation to over-order). Pick vegetables, some protein and a small portion of grain. Check if grain and veggies are included in the dish, so you don’t over order. The first thing you must order is the vegetables- grilled, tava, sautéd, stir-fried, steamed or baked. Avoid fried food. If the food seems like more than what is recommended for you-pack it away and refrigerate for the next meal or share it with someone needy outside the house, make a note of the portion size from that particular place for future reference. Refocus on other things besides the food in front of you when it arrives. Focus on the people you are with, the ambience, the music, the discussions, make a conscious effort to do this. If you are alone, pray, eat peacefully and enjoy the food without any distractions. No TV or movie or chatting while eating. Nothing is calorie-free- dips, oily chutneys, crisps all count as food. Put your spoon down between every bite. Savour every bite and flavour, don’t rush eating. Remember that restaurants usually use more oil/butter than one uses at home and you get a lot of energy from this fat. So make sure you reduce your portion sizes when you order in. Avoid eating the freebies that come with the food if any- Sauces, dips, bread rolls, pickles, papads, olives, nuts and crisps or count them into your food intake for that meal. Have a light soup or buttermilk with your meal, so you eat less. Have a general idea about what you plan to eat before you order. Say a prayer of gratitude before you start your meal. Do not order dessert unless you can share with people and you end up with one or two teaspoons. Compensate through the day before a big meal and the next day if required. Eat light in the week if you plan to cheat on one meal a week instead of ordering sensibly throughout the week. Make sure ur meals and snacks earlier during the day and are small. Add an extra walk if you have eaten out. This will help you burn calories Compensate on the meal before or after. You can't have the best of both worlds. The mantra is to stick by is a heavy breakfast, medium lunch, early and light dinner. Don’t order in if you can’t manage the excess food that hits your senses. Who doesn’t like to indulge in eating junk food? Delete food delivery apps if you feel you might not be able to resist temptation. Decide how many times a day you will order in. Do not let it be an all-day activity. Imagine how long it would take to make that food and clean up the kitchen if you had to do it yourself.
Order and drink two glasses/two cups (if two glasses are too much) every time you open the Swiggy or Zomato…
Ragi Malt With Buttermilk
Mix tablespoons of ragi with water until it is lump-free. Boil water in a pan and add soaked ragi to boiling water. Ease:3 Approximate cost:INR40 Serving size:1 Cooking time: 5 minutes Nutritive value Energy: 105Kcal Carbs: g Protein: g Fat: g Fibre: g Ingredients Plain ragi flour/sprouted ragi flour: 2 tbsp Water: 2 cups Buttermilk: 1/2 cup Salt as per taste Preparation Step 1: Mix tablespoons of ragi with water until it is lump-free. Boil water in a pan and add soaked ragi to boiling water. Step 2: Cook this mixture for 2-3 minutes until it becomes frothy. Let the ragi mixture cool down. Step 3: Mix one tablespoon of yoghurt with water, add salt and add the cooled ragi to the buttermilk and mix well. Step 4: Garnish with coriander leaves and serve. 1. Strengthens bones. When compared to other millet grains, ragi is considered to be one of the best non-dairy sources of calcium with 344 mg of the mineral in just 100 grams of ragi. Calcium is an essential mineral required for keeping UR bones and teeth healthy and strong, preventing the onset of osteoporosis in adults. The rich calcium content is also one of the reasons why growing children are fed ragi porridge. 2. Manages diabetes. The millet comprising of the seed coat (testa) is packed full of polyphenols and dietary fibre. Ragi can also treat diabetes mellitus, a chronic metabolic disorder characterised by hyperglycemia, resulting from insufficient insulin secretion. It also helps in keeping UR blood sugar levels stable. 3. Prevents weight gain. The high dietary fibre content in ragi prevents you from overeating and keeps you satiated. Ragi also contains the amino acid tryptophan, which functions as an appetite suppressant and is effective in losing weight. So, substitute wheat and rice with ragi to prevent weight gain or obesity. 4. Boosts heart health. Ragi flour contains a good amount of magnesium and potassium. Magnesium helps in maintaining a normal heartbeat and nerve function whereas, potassium aids in the proper functioning of the heart muscles and lowers the risk of atherosclerosis. On the other hand, the fibre content and the amino acid threonine, prevent the accumulation of fat in the liver and lowers cholesterol. 5. Prevents chronic diseases. The polyphenol antioxidants in ragi help the body fight against chronic diseases and infections. These antioxidants prevent the healthy cells from oxidative damage caused by free radicals. 6. Battles anaemia. Ragi, being an excellent source of iron, is considered to be a great food for anaemic patients and individuals with low haemoglobin levels. Haemoglobin is a protein present in red blood cells, responsible for carrying oxygen throughout the body. In addition, this millet is a good source of thiamine, which increases the production of red blood cells. 7. Good for lactating mothers. Ragi can enhance the milk production due to the presence of amino acid, calcium and iron, which are also beneficial for the child.
Mix tablespoons of ragi with water until it is lump-free. Boil water in a pan and add soaked ragi to…
Anapakaya Perugu Pachadi
Wash, peel and chop the bottle gourd into small pieces. Pressure cook the chopped bottle gourd for two whistles. After the pressure releases from the cooker, drain the excess water and allow it to cool. Ease: 3 Approximate cost: INR 120 Serving size: 4 Cooking time: 20 minutes Nutritive value Energy: 110 Kcal Carbs: 9 g Protein: 4 g Fat: 5 g Fibre: 1 g Ingredients Chopped coriander leaves: ½ cup Green chilies: 2 Yogurt or hung curd: 1 cup Chopped anapakaya/bottle gourd: 1 cup For tadka Mustard seeds: 1/4 tsp Salt: 1 Turmeric: ⅛ tsp Oil: 1 tsp Dry red chili: 1 Cumin: 1/4 tsp Curry leaves: 1 sprig Chana dal: ½ tsp Urad dal: ½ tsp Preparation Step 1: Wash, peel and chop the bottle gourd into small pieces.Pressure cook the chopped bottle gourd for two whistles. After the pressure releases from the cooker, drain the excess water and allow it to cool. Step2: Heat oil in a pan, add the mustard seeds, urad dal and cumin seeds and let them splutter add the dry red chilli and curry leaves and fry it for a minute. Add the cooked bottle gourd to the seasoning/tadka. Step 3: For the coriander & green chili infused yogurt, grind coriander and green chili into a fine paste. Beat the yogurt with salt and turmeric. Add the coriander and green chili paste to the beaten yogurt. Top the yogurt with seasoned bottle gourd and serve. Did you know that drinking freshly squeezed bottle gourd juice mixed with some lime juice is one of the best natural remedies to treat urinary tract infections? Bottle gourd is rich in water and a great source of vitamin C, k and calcium. Here are four benefits of including bottle gourd in UR diet. Cools UR body. Since bottle gourd is rich in water it tends to have a cooling effect on your body and keeps your body hydrated especially during summers. It keeps your stomach cool and reduces body heat. Helps in weight loss. Bottle gourd contains less calories with no fat. It also contains essential vitamins and minerals like Vitamin C Vitamin B, Vitamin K, Vitamin A, Vitamin E, Iron, Folate, Potassium and Manganese. Bottle gourd juice is widely used for weight loss too! It is packed with fiber which keeps you satiated for a long time and also low in calories. Heart-healthy. It is said that drinking bottle gourd juice first thing in the morning can help lower your blood cholesterol levels. Cleanses UR gut. Bottle gourd juice can also help when you have an upset tummy. The rich water and fiber content in this fab veggie help in cleaning UR digestive track and allows easy bowel movement to happen. To treat diarrhoea, drink bottle gourd juice with a pinch of salt. This concoction also helps in maintaining and balancing the electrolytes in the body. Probiotic foods include yogurt, kefir, sauerkraut, tempeh and kimchi. Probiotics should not be confused with prebiotics, which are dietary fibers that help feed the good bacteria present in UR gut. Having the right gut bacteria is even linked to numerous health benefits, including weight loss, improved digestion, enhanced immune function, healthier skin and a reduced risk of many diseases
Wash, peel and chop the bottle gourd into small pieces. Pressure cook the chopped bottle gourd for two whistles. After…
Crispy Bhindi With Roasted Peanuts
In a small bowl, combine the oil and bhindi/okra. Air fry the bhindi for 15–16 minutes at 200 C until the bhindi becomes nice and crispy. Ease: 4 Approximate cost: INR 70 Serving size: 2 Cooking time: 20 minutes Nutritive value Energy: 123 Kcal Carbs: 10 g Protein: 5.3 g Fat: 6.1 g Fibre: 5.2 g Ingredients Red chilli powder: ½ tsp Turmeric: ¼ tsp Amchur powder: 1/2 teaspoon Okra cut round: 1 cup Salt as per taste Roasted peanuts: 1 tbsp Canola oil for air frying as per taste For the tadka Mustard seeds: ¼ tsp Turmeric: ⅛ tsp Oil: 1 tsp Dry red chili: 1 Cumin: 1/4 tsp Curry leaves: 1 sprig Chana dal: ½ tsp Urad dal: ½ tsp Salt as per taste Preparation Step 1: In a small bowl, combine the oil and bhindi/okra. Air fry the bhindi for 15–16 minutes at 200 C until the bhindi becomes nice and crispy. Step 2: Heat oil in a pan add the mustard seeds, Urad dal and cumin seeds and let them splutter add the dry red chili and curry leaves and fry for a minute Step 3: Add the bhindi/okra and roasted peanuts to the tadka and sauté for 2-3 minutes Serve hot! Okra is a nutritious veggie with many health benefits. It's rich in magnesium, folate, fiber, antioxidants, and vitamin C, K1, and A. Okra may benefit pregnant women, heart health, and blood sugar control. It may even have anticancer properties. One cup of okra only contains 33 calories, yet it has 10% of your daily-recommended levels of vitamin B6 and folic acid. It is also a good source of potassium and calcium and is high in antioxidants, fiber, and vitamin C. It is popularly used in dishes across the world and holds the title of being a superfood. Peanuts are an excellent source of plant-based protein. Protein is essential for building and repairing body cells. The amount of protein a person needs varies, depending on their age and activity level. Peanuts are rich in monounsaturated and polyunsaturated fatty acids that lower heart disease risk. Studies have found eating peanuts five times a week decreased heart disease and reduced the risk of diabetes, gallbladder disease and colorectal cancer.
In a small bowl, combine the oil and bhindi/okra. Air fry the bhindi for 15–16 minutes at 200 C until…
Thotakura Pakoras
Wash and chop the leaves. Put the chopped leaves in a large bowl add ginger garlic paste, Oil, Salt, turmeric, chopped green chilies and chickpea flour. Mix all the ingredients Thotakura Pakoras Ease: 3 Approximate cost: INR 165 Serving size: 4 Cooking time: 25 minutes Nutritive value Energy: 120 Kcal Carbs: 14 g Protein: 8g Fat: 4 g Fibre: 3.3 g Ingredients Thotakura /Amaranth leaves: 2 bunches Ginger garlic paste: 2 tsp Green chilies: 2 Salt as per taste Canola oil: 1 tsp Chickpea flour: 1/4 cup + 1 tbsp Preparation Step 1: Wash and chop the leaves. Put the chopped leaves in a large bowl add ginger garlic paste, Oil, Salt, turmeric, chopped green chilies and chickpea flour. Mix all the ingredients Step 2: Make bite size balls with the batter. (if it doesn’t hold shape add more chickpea flour). Steam the amaranth bites in a steamer or idly cooker for 10 minutes. Step 3: Cut the steamed bites into half, toss them in oil and air fry them for 15 minutes at 200 C or until they are crispy and crunchy. Amaranth Leaves (Rajgira Leaves) are an incredible source of vitamin A, K, C, B6, folate, calcium, iron, magnesium and potassium. It can reduce anaemia, protect against osteoporosis and control high cholesterol levels. Rich in antioxidants. Amaranth is rich in phenolic acids, which are plant compounds that act as antioxidants. These help fight free radicals that can cause damage to cells and contribute to developing chronic diseases. Aids in weight loss. Amaranth is high in protein and fiber, both of which can aid your weight loss efforts. In one small study, a high-protein breakfast was found to decrease levels of ghrelin, the hormone that stimulates hunger. Lowers cholesterol level. Studies indicate that amaranth oil decreased the total and “bad” LDL cholesterol levels by 15% and 22 per cent. Furthermore, the amaranth grain reduced “bad” LDL cholesterol while increasing “good” HDL cholesterol levels in the body.
Wash and chop the leaves. Put the chopped leaves in a large bowl add ginger garlic paste, Oil, Salt, turmeric,…
Easy Mixed Vegetable Salad
Sprinkle salt on the cut radish and set aside for an hour. Rinse the radish in cold water. Add all the vegetables to a bowl. Cut the green chilies into half and slit them. Ease: 3 Approximate cost: INR 80 Serving size: 3 Cooking time: 10 minutes Nutritive value Energy: 80 Kcal Carbs: 7 g Protein: 1 g Fat: 5g Fibre: 2 g Ingredients Chopped cauliflower (small pieces): ½ cup Chopped carrot: ½ cut in circles Mooli/ radish: ½ cut into thin circles Mango ginger/mamidi alam: 1 Finely chopped capsicum: ½ Lime juice: 2 tbsp Green chillies: 2 Orange zest: 1 tsp Lemon zest: 1 tsp Peas (optional) Salt as per taste Preparation Step 1: Sprinkle salt on the cut radish and set aside for an hour. Rinse the radish in cold water. Add all the vegetables to a bowl. Cut the green chilies into half and slit them. Step 2: For the dressing, add chilies, lime juice , mango ginger (if you do have mango ginger you can add ginger juice ), orange zest, lemon zest and salt. Step 3: Toss the salad with the dressing and refrigerator in an airtight container overnight and serve cold. This veggie is so versatile that you can use it as a substitute for rice, as a pizza base, make a soup, bake it, make a pachadi, or even freeze them for later use. A cup of cauliflower contains only 25 calories, 77 per cent of your daily allowance of vitamin C, with high levels of vitamin K, and B6. It is a natural source of pantothenic acid, omega-3 fatty acids, fibre, choline, biotin, phosphorus, manganese, magnesium, niacin, vitamin B1, Vitamin B2, and protein. Helps prevent cancer. Cauliflower has been known to have anti-carcinogenic properties too. Studies have also found this vegetable to have a good defense against ovarian, prostate, colon, breast, and bladder cancer. Reduces oxidative stress. The veggie contains phytonutrients that lend to the reduction of oxidative stress on cells in the body, and anti-inflammatory properties as well. Improves digestion. The fibre content in the veggie also lends to an improved digestive process and helps in bowel movement. Find out more interesting info and myths on cauliflower validated by our nutritional advisors or try out some of our yummy recipes like cauliflower crust pizza and cauliflower curd like rice
Sprinkle salt on the cut radish and set aside for an hour. Rinse the radish in cold water. Add all…
Bhindi Fusion Salad
In a small bowl, combine the oil and okra/bhindi. Air Fry them for 15– 16 minutes at 200 C until the bhindi becomes nice and crisp. Ease: 2 Approximate cost: INR 80 Serving size: Cooking time: minutes Nutritive value Energy: 177 Kcal Carbs: 18 g Protein: 8.3g Fat:8.1 g Fibre: 5.2g Ingredients Red chilli powder: ½ tsp Turmeric: ¼ tsp Amchur powder: ½ tsp Canola oil, for Air Frying Okra: 1 cup (cut lengthwise or round) Chopped basil Kosher salt or normal salt as per taste Thinly sliced small onion: ½ Cherry tomatoes: 4-5 (sliced into thin strips) Cilantro: 1/4 cup (coarsely chopped) Fresh lemon juice: 2 tbsp Roasted peanuts: 1 tbsp Preparation Step 1: In a small bowl, combine the oil and okra/bhindi. Air Fry them for 15– 16 minutes at 200 C until the bhindi becomes nice and crisp. Step 2: In a large bowl, gently toss the fried okra with onion, cherry tomato, turmeric, red chili powder and amchur powder. Step3: Add cilantro, two tablespoons of lemon juice, top it with crushed roasted peanuts and serve. Bhindi is packed with potassium, vitamin B, vitamin C , folic acid, and calcium. It is extremely low in calories and has a high dietary fibre. It was proposed that okra/bhindi helps control blood sugar levels in type 1 , type 2 and gestational diabetes. Polyphenols, including flavonoids and isoquercetin, and vitamins A and C are the major antioxidants in okra. Researchers also suggested that the okra decreased sugar absorption in the digestive tract, leading to a more stable blood sugar response. It’s rich in magnesium, folate, fiber, antioxidants, and vitamin C, K1, and A.
In a small bowl, combine the oil and okra/bhindi. Air Fry them for 15– 16 minutes at 200 C until…
Kimchi
Slice the cabbage and mix 1 tbsp sea salt and set it aside for an hour. Kimchi Ease: 2 Approximate cost: INR 185 Serving size: 3 Cooking time: 60 minutes Nutritive value Energy: 42 Kcal Carbs: 7 g Protein: 1 g Fat: 1 g Fibre: 2 g Ingredients Chopped cabbage: 1 cup Salt: 2 tsp For the dressing Garlic: 3-4 cloves Ginger: 1-inch Coarsely grated carrot: 1/3 Cup Chopped spring onion: ¼ cup Rice Vinegar: 2 tbsp Sriracha or any chilli sauce: 2 tbsp Red Chilli Paste:1 tsp Honey: 1 tsp Step 1: Slice the cabbage and mix 1 tbsp sea salt and set it aside for an hour. Step 2: For the kimchi paste blend the garlic, ginger, chili sauce, red chili paste honey and rice vinegar together in a small bowl. Step 3: Rinse the cabbage under cold running water, drain and dry it thoroughly. Transfer the cabbage into a bowl and toss it through the paste, along with carrot and spring onions. Step 4: Transfer it in an airtight container and leave it to ferment at room temperature overnight, then chill it in the refrigerator. UR instant kimchi is now ready to serve! Kimchi is a delicious fermented Korean dish, which has a fab nutritional and taste profile. Starting from the lacto-fermentation kimchi undergoes, which makes it unique in taste and aroma. The probiotics found in kimchi are also believed to ease constipation, help with skin concerns and boost UR heart-health. Kimchi is a good source of folate which is important during pregnancy to reduce the risk of developing central neural tube defects, potassium helps control the body’s balance of fluids and calcium which are vital for muscle contractions and to keep ur teeth and bones strong. The Lactobacillus bacteria found in kimchi can also boost your immune health, which is ideal during quarantine.
Slice the cabbage and mix 1 tbsp sea salt and set it aside for an hour. Kimchi Ease: 2 Approximate…
Focaccia Bread
Dissolve the honey in the warm water in a large bowl, sprinkle yeast over the top. Let it stand for 5 minutes until the yeast softens and begins to foam. Focaccia Bread Author: Dr Sai Satish Designation: MBBS, MD (General Medicine) D.M (Cardiology) Ease: 5 Approximate cost: INR 250 Serving size: 10 Cooking time: 55 minutes Nutritive value Energy: 291.9 Kcal Carbs: 50.05 g Protein: 6.8 g Fat: 5.49 g Fibre: 2.39 g Ingredients Warm water: 2 cups Honey: 1 tbsp Active dry yeast: 1 tbsp Extra-virgin olive oil: 4 tbsp Diced onion caramelised: 1/2 cup All-purpose flour, or as needed: 5 cups and 2 tbsp Fresh chopped rosemary: 2 tbsp Sliced mushrooms - ½ Olives - 10 Salt as per taste Preparation Step 1: Dissolve the honey in the warm water in a large bowl, sprinkle yeast over the top. Let it stand for 5 minutes until the yeast softens and begins to foam. Then add one tablespoon of salt, one tablespoon olive oil, the diced and caramelised onions, rosemary and 5 cups of flour to a stand mixer fitted with a dough hook. Step 2: Add the bloomed yeast liquid and mix until it’s smooth and elastic (about 5 minutes) or (Alternative you can knead it the old fashioned way for about 5 - 10 mins until it’s nice and elastic). Lightly oil a large bowl, place the dough in the bowl and turn it to coat with olive oil. Cover the bowl with a damp cloth and let rise in a warm place until it doubles in volume, about 20 minutes. Step 3: Preheat the oven to 410 degrees F. Place the dough onto an oiled baking dish or tray, and flatten out the dough to cover the tray or dish evenly. (You can also line the dish with a baking sheet if you want, don’t forget to oil it as well.) Use the tips of your fingers to make indentations all over the dough spaced about 1 inch apart. Step 4: Drizzle the focaccia with three tablespoons of olive oil, and the remaining one tablespoon of kosher salt (or 1/2 if you want it less salty) over the top. Cover with a damp cloth and let rise in the pan for 15 minutes. Add your desired garnish on top of the focaccia bread. Bake in a preheated oven 20-25 minutes until golden brown. Note: You can use these optional Garnishes too, cherry tomatoes, kalamata olives, dill, parsley, chives, mushrooms, radish, edible flowers etc. Did you know that the term focaccia is derived from the Latin word hearth or focus originated from how this bread was originally baked on hearthstones? Bakers till today bake Focaccia bread in hearth ovens which are wood-fired. Unlike other breakfast options, it does not contain sucrose and saturated fats (butter, lard, palm oil, etc.) Focaccia has higher satiety (helps keep UR tummy full). Focaccia, provides simple carbohydrates vitamins, minerals and fibre too. Focaccia bread has a high proportion of selenium and Vitamin B1, B2 and B3, which are a boon for good health. Using fresh rosemary can reduce inflammation, improves UR memory and also acts as an antioxidant too. Gluten intolerant option/substitute If UR gluten intolerant or looking for ingredient substitutes then, a mix of white rice flour, cornstarch, tapioca starch, potato starch and some skimmed milk powder. If UR calorie conscious you can burn those extra calories by walking, doing mountain climbers, taking the stairs, running in one place or trying easy workouts.
Dissolve the honey in the warm water in a large bowl, sprinkle yeast over the top. Let it stand for…
Milk – The Ultimate Food! Is It?
Milk is one of ancient wholesome food since evolution and is said to nourish and promote the growth of young mammals. It also offers a range of nine essential nutrients like calcium, potassium, phosphorus, protein, vitamins A, D and B12, riboflavin, and niacin that are necessary for growth and development. Milk production is gaining prominence around the world. India, China, Pakistan, Brazil, and the US are the top five countries in dairy production. The nationwide per-capita availability of milk in India rose drastically from 2001-02 to 2017-18. The RDA (recommended daily allowance) of milk is 3 glasses for Adults and 2 for Children. PROS Milk promotes growth velocity and higher attained height. If the diet quality is low, especially for children in low-income environments, dairy foods can improve overall nutrition. Milk processing has many potential health advantages. Pasteurization reduces brucellosis, tuberculosis, and other pathogens. Fermentation helps in making cheese, yoghurt, kefir, and other products and also reduces lactose content, & improves good bacteria. Fractionation gives butter, reduced-fat products, and whey protein. Fortification with vitamins A and D can supplement diets. Let us dig deeper into knowing whether drinking milk is essential, as suggested by the USDA food pyramid. The health benefits of consuming milk products have not been established, and there are possible adverse health outcomes. One common argument against dairy products is that it is unnatural to consume dairy as adults. Come to think of it, humans are the only species to consume milk in adulthood and they are the only ones to drink the milk of other animals as well, which is hilarious. Biologically, cow's milk is for the calves to feed on where the growth rate is more than that of humans. Cons Growth Hormones- To increase milk production, cows have been bred to produce higher levels of insulin-like growth factor I (IGF-I), and they are pregnant for most of the time they are milked. This dramatically increases levels of progestin, estrogen, and other growth hormones in milk, thereby bringing down the maturity age (puberty) of boys and girls. Milk and bones- Dairy and milk products do not promote healthy bones. A large meta-analysis study states that countries with the highest milk consumption did not reduce the risk of fractures but have shown an increase in fracture rates. Studies indicate that countries with the lowest milk consumption have the most moderate risk of osteoporosis and fractures. To date, bone mineralization studies in children had no evidence that high calcium intake is needed during childhood to serve as a "bank" for calcium throughout life. Milk and cancer - Milk may not grow strong bones, but it does seem to deposit cancer cells. Milk increases the hormone called IGF-1 or insulin-like growth factor that promotes rapid growth of cancer cells. Dairy products have been an underlying cause for prostate cancer and possibly endometrial cancer but reduce the risk of colorectal cancer. Bodyweight and obesity- Contrary to USDA advice to choose reduced-fat dairy, low-fat milk does not appear to have advantages over whole milk for weight control. In children, available evidence suggests significant long-term weight gain with reduced-fat milk than with full-fat milk. Regular consumption of yoghurt may result in less weight gain possibly because lactose sugar is broken down to lactase and the presence of probiotics. Total dairy consumption has not been clearly related to weight control or to risks of diabetes and cardiovascular disease. However, the saturated fat is said to increase the LDL (bad cholesterol). Allergies- Allergy to cow's milk proteins affects up to 4% of infants and cause considerable nutritional problems and digestive distress because of lactose intolerance. It can also cause anal fissures, intestinal bleeding of infants leading to iron deficiency. Allergy, asthma, and eczema may be triggered by dairy consumption. Environmental factors- According to a study conducted by Oxford University, the amount of greenhouse gas emissions of cow's milk is approximately three times higher than from plant-based alternatives. Milk Substitutes If breast milk is not available, cow's milk can add vital nutritional value during early childhood. However, cow's milk can't be a substitute for breast milk for children under1 year due to digestive issues. Healthy growth and development can be obtained with other protein substitutes that include supplementation along with other vitamins. When consumption of milk is low, the two nutrients of primary concern are calcium, and vitamin D. They can also be obtained from other foods or supplements. For calcium, alternative dietary sources include Ragi, amaranth seeds, horse gram dal, soya beans, amaranth leaves, bathua leaves, spinach, drumstick leaves, fenugreek leaves, curry leaves, mint, radish leaves, ponnaganti (kura), gingelly seeds and almonds. Milk based on plant-based ingredients such as Almond milk, cashew milk, oats milk, rice milk, soy milk and peanut milk can be an excellent substitute to dairy. Although they lack nutritional balance when compared to bovine milk (cow milk), they contain functionally active components with health-promoting properties. The following table gives the distribution of the nutrients in plant based diets in comparison to cows milk. Subscribe and get a personal nutrition chart from our nutritionist to meet UR daily needs. Plant based milk Cal Carbs Protein Fat Fibre Calcium Rice milk(1 cup) 115 22.4 0.6 2.3 0.7 288 mg Almond milk(1 cup) 89.7 16 0.9 2.5 0.9 451 mg Coconut milk(1 cup) 75.6 7.1 0.5 5 0 459 mg Soymilk(1 cup) 130 18 5.9 3.4 0.9 451 mg Oats milk (1 cup) 130 29 2 1 1.5 350 mg Whole milk(1 cup) 149 12 7.9 7.9 0 300mg
Milk is one of ancient wholesome food since evolution and is said to nourish and promote the growth of young…
Ways You Can Empower Yourself To Make Healthy Food Choices
Empower Yourself To Make Healthy Food Choices Author: Veena Reddy Designation: MS, RD, LD Inculcating healthy eating patterns in UR life has a plethora of health perks. Did you know that eating healthy can help you lose weight, maintain the weight you desire, lower cholesterol and prevent a few health conditions? With the bittersweet COVID-19 clouds glooming over our memories of rushing out the door to get to work, our yoga class, the gym, or to a dinner. It is more important than ever for us to make healthier choices for our body to withstand these unpredictable times with finesse. Read on to witness a win-win for our health and our wallets. Make healthier food choices and live sustainably within UR budget. How To Make Powerful Food Choices 1. Plan UR meals in advance for a week. This can help you save time, money and make the most out of what you have in UR fridge or pantry. 2. Get into the habit of reading food labels and ingredient lists. A long list of ingredients may indicate more processing and additives in the product. First five ingredients on the list are of the highest content in any food product. For example, if in the veggie burger wheat flour is the first ingredient, then this means that there is more wheat flour than veggies. 3. Follow a healthy diet plan. As based on studies, an example of a healthy diet plan is the Mediterranean Diet. I recommend using this diet as a guideline to incorporate a variety of food groups in UR day to day meals. Learn how you can customize UR own diet plan. 4. Focus on selecting nutrient-dense foods within all food groups. 5. Beverages. It’s Important to make a healthy choice of these items. Watch out for additives like potassium, sodium and corn syrup. Most beverages are loaded with simple carbs and sugar. Opt for fresh-pressed juices or fruit infused-water instead. 6. Avoid fruits, vegetables and herbal medications that can cause food-drug interaction. For example, dark green leafy vegetables and grapefruit can become a sign of worry for individuals on BP medication and blood thinners. 7. Store foods with long shelf life in the pantry such as whole grains, legumes, lentils, whole wheat pasta etc. Be aware whole grains are low in B vitamins and Folic acid and most grains are fortified with them. 8. Organic food choices are simply great. “Organic” food standards vary from country to country. Increase your awareness of the standards to source the best. 9. Know the difference between enriched and fortified nutrients. ● Enriched Nutrients are added since they are lost during food processing. EX: Bleached flour or white bread. ● Fortified Nutrients are added due to the natural deficiency or absence of certain nutrients. EX: Cereals, dairy products and milk. Most packaged products that you may eat like cereals are fortified. 10. Add legumes and lentils to UR plate as both are good sources of protein and fiber and are recommended as a protein source for vegan and vegetarian diets. Not all essential amino acids are present in legumes & lentils, you can make it more wholistic by combining it with other grains, For example, rice and beans, hummus and pita bread or beans and tacos. Lectin is the protein present in this group. There are studies of Lectin and inflammation. Assimilation of Carbohydrate is gradual and beneficial for a diabetic diet. Lentils primarily grow in pods and are rich in potassium, phosphorus, iron and fiber. We suggest that it is best to consult a nutritionist before making any changes to UR daily diet. Don’t think twice, break the cycle and make the first move towards UR health and enhance URlife.
Empower Yourself To Make Healthy Food Choices Author: Veena Reddy Designation: MS, RD, LD Inculcating healthy eating patterns in UR…
Food allergy VS sensitivity. Stock UR home with sensible foods for UR family
Imagine gorging on delicious dishes and enjoying the best of foods without a worry. Well, this can be a blessing for some and a curse for a few who have food allergies or intolerances. Even though having or dealing food allergies is considered normal, there are still a few setbacks like not knowing safe food substitutes. What if you could indulge in your favorite dishes and not be troubled by UR allergies. Here is a fab list of food substitutes which can help you beat food allergy woes. What Is A Food Allergy? There is a distinction between food intolerance and food allergy. Food sensitivity (bloat, nausea, stomach cramps) is an uncomfortable symptom of food. Nevertheless, the immune system is not active in this case. The difference between food allergies and food sensitivity or intolerance is the way UR body reacts to the allergens. Food allergy is when UR immune system causes the reaction. Ex Hives, anaphylaxis. Food sensitivity or Intolerance: Is triggered by the digestive system. Ex Nausea, vomiting, gas, stomach cramps, diarrhea. Food allergy reactions can vary from being extreme or mild. Most Importantly, “Listen to your Body”. When & How Do Allergies Set-In? Allergies can set in within a few minutes or two hours post ingestion and it also varies on the individuals immune system. If they have strong immunity, then they have more chances of warding off any infection or disease. But if you have strong immunity but if you are allergic to a specific food, then the severity and approach may vary. Signs & Symptoms Tingling Hives Swelling of lips, tongue and throat can lead to choking due to an airway blockage. The individual requires immediate medical attention if they are experiencing anaphylaxis. Wheezing Itchy skin or rashes Nasal congestion Throat tightness GI (Gastrointestinal) SYSTEM: Nausea vomiting, diarrhea. Cramps. Inflammation of the gut for example, Celiac and Crohn's disease. How Is A Food Allergy Diagnosed Allergy skin test Blood test—Ige antibody test for specific food allergen Spirometry—Lung function test Safe Substitutes For Different Food Allergens Allergens Substitutes Cow or buffalo milk Coconut milk, rice milk, cashew milk oat milk, or Almond Milk. Read the labels for hidden ingredients in small print. Eggs in baking Applesauce, baking powder, bananas and ground flax. Nuts/peanuts Toasted oats, sunflower and pumpkin seeds. Whole wheat flour Coconut flour and spelt flour Flour (Maida) Rice flour, almond flour and quinoa flour. Soya Ricotta cheese or Paneer Peanuts Sunflower or pumpkin seeds Citrus Applesauce and acidic white wine. Proteins That May Cause Food Allergies Protein Food Source Gliadin Component of gluten/wheat Glutenin Wheat protein Lactose Milk protein therefore lactose-free milk is available. Conalbumin Present in egg whites Calcium Caseinate Milk protein additive Arginine Kinase Enzyme Lectin Lentils and legumes. Things to Keep In Mind If You Have Food Allergies Always read the ingredient list on the food label. Maintain a food diary. Eliminate one food item in the diet. If no signs of allergies. May conclude that particular food may be the cause for the allergy. Don’t miss UR doctor’s appointments, whenever you have a doubt make sure to clear it with the help of a certified and trusted medical professional. Ask UR doctor and or Registered and Licensed Dietitian the right questions, starting from your daily food choices and lifestyle to get the best diet plan or food substitutes for you. Even though this method takes time, it is one of the most effective and can help you overcome food allergy woes. Lastly listen to your body’s response to allergic reactions.
Imagine gorging on delicious dishes and enjoying the best of foods without a worry. Well, this can be a blessing…