Balanced Diet Plan

1. After coming home from outside, after handling an external object, before cooking, before eating, after eating and using the bathroom, wash hands thoroughly with soap. If there is a small child in your house, then it becomes even more important. Wash your hands properly with it before handling it.

2. Pay special attention to cleaning at home, especially on kitchen and toilets. Do not allow water to be collected anywhere. Regularly clean the places such as sink, wash basin etc. and keep using finill, floor cleaner, etc. Do not leave any food item open. Keep raw and cooked food aside. Keep the utensils, fridges, ovens etc. used for cooking and eating too. Never keep wet utensils in the rack, and keep the lid without dry coats.
Use fresh vegetables-fruits. Keep in mind the storage of used spices, cereals and other ingredients in the right place and keep in mind the date on expiry date items.

3. Do not use too much oil, spices, backed and heavy meals. Cook the food at the right temperature and do not destroy the nutritious elements of vegetables etc. by cooking more. Also, when using oven, take special care of the temperature. Always keep food intact and eat fresh food.

4. Make sure to use salad, curd, milk, porridge, green vegetables, whole lentils and cereals in the food. Try that your plate includes 'Variety of Food'. Use clean water for cooking and drinking. Wash vegetables and fruits thoroughly and experiment.

5. Prefer the use of unsaturated vegetable oil (such as soybean, sunflower, maize or olive oil) for cooking. Minimize the quantity of both sugar and salt in food. Do not use junkfood, soft drinks and juice made from artificial shaker etc. Try to have dinner at eight o'clock and the food is light.

6.Keep your relax or sleeping room clean, airy and open-open. Keep changing sheets, pillows and curtains, and shake the mattresses or mattresses from time to time.

7. Use meditation, yoga or meditation to increase concentration and to avoid stress.

8. Do any one exercise daily. Give it at least half an hour daily and keep changing the methods of exercise, like never do aerobics, just go fast. If you can not take the time to do anything, then you should aim to climb the stairs of the office or home and walk fast. Try that even in the office you do not have to sit in the same position for a long time.

9. Keep your routine checkup after the age of 45 and if the doctor gives you any medication then take it regularly. Must have time to stay close to nature. Play with children, run with your pet, and also take time to lightly entertain with family.

Good habits of healthy living

balenced diet Friday, January 4, 2019

Special things:

At the moment, most of the problems are those who suffer from heart and lung diseases. Even in this season, the number of these people also increases. Due to laziness, people do not pay attention to keeping their bodies especially healthy, whereas the worst danger in winter is the heart.
The widespread discomfort comes from those who suffer from heart and lung diseases. Even in this season, the number of these people also increases. Due to laziness, people do not pay attention to keeping their bodies especially healthy, whereas the worst danger in winter is the heart In the winter, the arteries of the heart shrink.

Growing up to 50 per cent of heart disease:

According to Dr. Sethi , the risk of chest pain and heart attack increases in winter by 50 percent. Vitamin 'D' deficiency in the human body also causes sunlight in the winter due to light and short flow. In this, the risk of ischemic heart disease, congestive heart failure, heart attack and stroke increases.

They said, "The days in the winter are small and people spend more time indoors, so there is a lack of vitamin D. In the winter it is extremely important to bathe in the appropriate amount."

Increases depression:

Dr. Balbir Singh, chairman of the Electrophysiology and Pacing Department of Medicity Hospital, explains, "In this mausoleum, we often see the depression associated with winter in the people of the growing age. This increases stress and increases hypertension, Falls. "

He says, "People suffering from winter depression start eating more comfortable food with sugar, transfatt and sodium and more calories, which can be very dangerous for those with obesity, heart disease and hypertension. In order to provide heat to the body, the heart starts working more strongly and the blood arteries become more strict. All these things together call the heart attack."

Do not ignore the health in winter:

Dr. Singh believes that problems of heartburn and those people who already have heart problems, chest discomfort, perspiration, jaw, shoulders, neck and side pain also increase the risk of breathing. Such problems should not be overlooked in the winter.

His advice is to exercise regularly and take balanced and nutritious food to avoid these problems.

Both medical experts suggest that if there is any unusual change in your blood pressure during this season, consult your doctor immediately with the thought of keeping the heart safe.

Some other advice:

* Bring lifestyle changes according to the season.

* Exercise less fatigue in cold weather.

* Do jogging, yoga and aerobics, then keep it going.

* Avoid getting out early in the morning and late in the morning.

* Stay away from alcohol and cigarettes in the winter.

Your heart is ready to fight winter? Save the heart in the cold weather ...

balenced diet Wednesday, January 2, 2019

Weight loss and gain, revolve around caloric consumption and expenditure. You lose weight when you consume fewer calories than you expend. Conversely, you gain weight when you consume more calories than you expend. To drop those excess kilos, all you need to do is eat within your calorie budget and burn the required number of calories.

Indian Diet Plan for Weight Loss

No single food provides all the calories and nutrients the body needs to stay healthy. That’s why a balanced diet comprising ofmacronutrients like carbohydrates, protein and fat along with micronutrients such as vitamins and minerals, is recommended.

The best Indian diet for weight loss is a combination of the five major food groups – fruits and vegetables, cereals and pulses, meat and dairy products and fats and oils. Knowing how to divvy up the food groups, allocate portion sizes, and the best/ideal time to eat is also important

Carbohydrates

Carbs are the body’s main source of energy and should make up half of your daily calorie requirement. However, it’s important to choose the right type of carbs. Simple carbs, such as bread, biscuit, white rice and wheat flour, contain too much sugar and are bad for you. Instead, opt for complex carbs that are high in fibre and packed with nutrients as compared to simple carbs. Fibre-rich complex carbs are slow to digest, leave you feeling full for longer, and are therefore the best option for weight control. Brown rice, millets such as ragi and oats are all good complex carb choices.

Proteins

Most Indians fail to meet their daily protein requirement. Which is troublesome, as proteins are essential to help the body build and repair tissue, muscles, cartilage and skin, as well as pump blood.

About 30% of your diet should consist of protein in the form of whole dals, paneer, chana, milk, leafy greens, eggs, white meat or sprouts. Having one helping of protein with every meal is essential.

Fats

A food group that has acquired a bad reputation, fats are essential for the body as they synthesize hormones, store vitamins and provide energy. Experts suggest one-fifth or 20% of your diet comprise of healthy fats – polyunsaturated, mono saturated and Omega-3 fatty acids. Using a combination of oils for different meals – including olive oil, rice bran oil, mustard oil, soya bean, sesame, sunflower and groundnut oil – along with restricted quantities of butter and ghee is the most optimal way to consume fats. Avoid trans fats – that are found in fried snacks, completely.

Vitamins and minerals

Vitamin A, E, B 12, D, calcium and iron are essential for the body as they support metabolism, nerve and muscle function, bone maintenance, and cell production. Primarily derived from plants, meat and fish, minerals can be found in nuts, oil seeds, fruits and green leafy vegetables.

Experts recommend consuming 100 grams of greens and 100 grams of fruits everyday.

Along with a balanced meal plan, these habits will help you stay healthy

Opt for 5-6 meals a day: Instead of three large meals, try having three modest meals and a few snack breaks through the day in controlled portions. Spacing your meals across regular intervals prevents acidity and bloating, and also keeps hunger pangs at bay. Quit your junk food habit by making healthier snack choices.

Have an early dinner: Indians eat dinner later than the other societies across the world . Metabolism slows down at night, so a late dinner can lead to weight gain. Experts recommend you eat your last meal of the day by 8 pm.

Drink a lot of water: For starters, it’s zero calories. Also, drinking a glass of water can help curb hunger pangs. Have six to eight glasses of water daily to lose weight.

Eat a lot of fibre: A person needs at least 15 gm of fibre every day, as it aids digestion and heart health. Oats, lentils, flaxseeds, apples and broccoli are some great sources of fibre.

You don’t have to ditch your regular food habits or make massive changes to your diet, you just need the best Indian diet plan to get fit!

Balanced diet plan

Balanced diet plan for Weight loss

balenced diet Wednesday, October 17, 2018

Nutrition for children means making sure your child is getting enough nutrients from age 1 through 12. He will grow each year and his needs for nutrients and new textures will change. Nutrients are calories, protein, fat, vitamins, and minerals. Giving your child a healthy diet is vital so he can grow, develop, and stay at a good weight for his age. Children learn by watching, so your example is important in teaching good food habits.

Children may not want to eat at times, or they may want to eat too much of the wrong foods. Avoid using food to punish or reward your child. Try to find other ways to change their bad behaviors. Create a relaxed and happy setting for meals. The ideas below can help you guide them to eat a healthy diet that keeps them active and growing during their childhood years.

Nutrient Needs: The amount of calories and protein that your child needs depends on both his age and weight in kilograms. Divide your child's weight in pounds by 2.2 to figure out what he weighs in kilograms (kg).

Age Group	Calories/kg	Protiens/kg
0-3years	100	1.2
4-7years	90	1.1
8-12years	70	1

DAILY SERVINGS FOR A CHILD'S DIET

Fruits:Most children need 2 to 3 servings per day. One serving is about the amount listed below for each age group.

1 to 3 years:

1/4 cup pureed fruit
1/4 cup juice

4 to 7 years:

1/4 to 1/2 cup canned fruit
1/2 piece fresh fruit
1/2 cup juice

8 to 12 years:

1 cup canned fruit
1 piece fresh fruit
1/2 cup juice

Milk or Yogurt: Most children need 3 to 4 servings per day. One serving is about the amount listed below for each age group.

1 to 3 years: 1/2 to 3/4 cup
4 to 6 years: 3/4 cup
7 to 11 years: 1 cup

Fats: This group includes oils, margarines, butter, and salad dressings. Most children will need 1 to 3 servings per day. One serving is about the amount listed below for each age group.

1 to 3 years: 1/2 to 1 tsp
4 to 6 years: 1 tsp
7 to 11 years: 1 Tbsp

Care: Children this age are very active. Their bodies need nutrients on a regular basis, even if they do not feel hungry. Offer them meals or snacks 4 to 5 times a day. This will make sure that they have enough fuel to play and grow. Take your child for regular check-ups to make sure he is growing at the proper rate. Your caregiver can help you figure out if your child's calorie intake is too high or to low for his age and size.

Balanced diet plan

Diet for Children

balenced diet

People with diabetes have nearly double the risk of heart disease and are at a greater risk of developing mental health disorders such as depression. But most cases of type 2 diabetes are preventable and some can even be reversed. Taking steps to prevent or control diabetes doesn’t mean living in deprivation; it means eating a tasty, balanced diet that will also boost your energy and improve your mood. You don’t have to give up sweets entirely or resign yourself to a lifetime of bland food. With these tips, you can still take pleasure from your meals without feeling hungry or deprived.

Diet for diabetes?

Eat more:

Healthy fats from nuts, olive oil, fish oils, flax seeds, or avocados

Fruits and vegetables—ideally fresh, the more colorful the better; whole fruit rather than juices

High-fiber cereals and breads made from whole grains

Fish and shellfish, organic chicken or turkey

High-quality protein such as eggs, beans, low-fat dairy, and unsweetened yogurt

Eat less:

Trans fats from partially hydrogenated or deep-fried foods

Packaged and fast foods, especially those high in sugar, baked goods, sweets, chips, desserts

White bread, sugary cereals, refined pastas or rice

Processed meat and red meat,and Low-fat products that have replaced fat with added sugar, such as fat-free yogurt

Choose high Fiber & Low Carb

Carbohydrates have a big impact on your blood sugar levels—more so than fats and proteins—so you need to be smart about what types of carbs you eat.and better to follow what should consume and what should Avoid as the following.

Tr Try to avoid	Try to Consume
White rice	Brown or wild rice, riced cauliflower
White potatoes (including fries and mashed potatoes)	Sweet potatoes, yams, cauliflower mash
Regular pasta	Whole-wheat pasta, spaghetti squash
White bread	Whole-wheat or whole-grain bread
Sugary breakfast cereal	High-fiber, low-sugar cereal
Cornflakes	Low-sugar bran flakes
Corn	Peas or leafy greens

How to cutting down on sugar:

Reduce soft drinks, soda and juice. For each 12 oz. serving of a sugar-sweetened beverage you drink a day, your risk for diabetes increases by about 15 percent. Try sparkling water with a twist of lemon or lime instead. Cut down on creamers and sweeteners you add to tea and coffee.

Don’t replace saturated fat with sugar. Many of us replace saturated fat such as whole milk dairy with refined carbs, thinking we’re making a healthier choice. Low-fat doesn’t mean healthy when the fat has been replaced by added sugar.

Sweeten foods yourself. Buy unsweetened iced tea, plain yogurt, or unflavored oatmeal, for example, and add sweetener (or fruit) yourself. You’ll likely add far less sugar than the manufacturer.

Check labels and opt for low sugar products and use fresh or frozen ingredients instead of canned goods. Be especially aware of the sugar content of cereals and sugary drinks.

Avoid processed or packaged foods like canned soups, frozen dinners, or low-fat meals that often contain hidden sugar. Prepare more meals at home.

Reduce the amount of sugar in recipes by ¼ to ⅓. You can boost sweetness with mint, cinnamon, nutmeg, or vanilla extract instead of sugar.

Balanced diet plan

How to over come Diabetes?

balenced diet

With the constantly changing weather, the season of cold and flu has come again. You might have noticed that the people around you are falling prey to various health problems and in a time like this, it is imperative to take measures in order to strengthen your immunity in order to fight viruses, germs, and chronic illnesses.

In simple words. immunity is the ability of your body to fight off toxins and other various antibodies. You must be well aware of the numerous foods and medicines to improve immunity, but do you know that your day-to-day habits can also impact your immunity in a positive way? Listed below are 5 daily habits that you should definitely incorporate in your day-to-day life to improve your immunity and stay healthy in this season of cold and flu:

Remember: Good habits can always be inculcated and bad habits can always be changed into good ones.

Go to sleep Early: You might be okay skipping a few hours of sleep due to pending deadlines or late nighters, but your immunity and science say otherwise. According to a study conducted by the University of Chicago, people who slept for 7-8 hours every night produced twice the amount of flu-fighting antibodies in comparison to those who slept for only 4-5 hours. This is because not getting sufficient increases stress levels which in turn reduces your immunity.

Get Wake up Early: According to research by Georgetown University Medical Center, sunlight accelerates the movement of T-cells. T- cells play a major role in cell-mediated immunity and their movement is accelerated by tracing the molecular pathway which is activated by sunlight. The blue light in sunlight activates cytochrome C oxidase and helps optimize the production of adenosine and three phosphate (ATP). Getting 10-15 minutes of sunlight every day is sufficient for benefiting your immunity.

Wash your hands: Hand washing is a process that we usually neglect and that’s where you make a grave mistake. You tend to touch your eyes, mouth, and nose which enables the germs on your hands to enter your body. In addition to that, certain kinds of bacteria tend to multiply in certain kinds of foods and drinks which can increase your vulnerability to various infections and chronic illnesses. Ensure that you always carry a hand sanitizer, in case you are unable to wash your hands.

Laugh out loud: Let’s put it this way- laughing is you exercising without really having to exercise. Yes! Laughing has the same effect on your body as exercise does. It boosts the production of disease-fighting antibodies and reduces stress levels in the body. In addition to that, laughter triggers the release of endorphins which are known the natural feel-good chemicals of the body.

Avoid isolation: According to research, isolation leads to inflammation in the body which in turn takes a toll on your immune system. According to WebMD, people who feel connected to their close ones have a stronger immunity than people who feel alone. Isolation can also lead to psychological stress which can, in turn, affect your and immunity.

Balanced diet plan

How to Improve Immunity

balenced diet

Honey is as natural as a substance can possibly get. Made by honey bees, honey is labeled as 'liquid gold' and as one of the healthiest foods across the globe. Honey is the by-product of flower nectar and the upper aerodigestive tract of the honeybee which is concentrated through a dehydration process inside the beehive. Since ancient times, honey has been used as an ingredient in various food items as it contains high levels of fructose, glucose, and monosaccharides. It contains about 70-80 sugar and hence, it is used as a replacement for sugar.

That being said, back in your childhood days, you must have wondered why Winnie The Pooh always had his hands dipped inside his jar of honey? That is because apart from being super sweet, super tasty and super healthy, honey has its own set of medicinal benefits. According to the Stone Age paintings, the use of honey can be traced back to approximately 8000 years. Since the early Egyptian days, honey has been known to have antibacterial and antifungal properties. Apart from that, honey has other health benefits and has rightly earned itself a place in modern medicine.

Listed below are the ways in which honey can help you lead a healthier life: