Balanced diet plan for Weight loss

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

Diet for Children

• 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

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How to over come Diabetes?

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?

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How to Improve Immunity

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

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Health benfits of Honey

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:

1. Helps strengthen the immune system: As honey has antifungal and antibacterial properties, it helps fight infections caused by bacteria, fungi and other viruses. Buckwheat honey has the highest number of antioxidants which restrict the production of free radicals which are known to cause damage to the cells. According to the National Honey Board, one tablespoon of honey is fat-free, sodium-free, cholesterol-free and contains only 64 calories. That being said, adding honey to your breakfast or pre-workout meal is a great way to improve your immunity and get kick a kickstart on your day. Honey is also known to minimize sinus-related issues.                                                                                    
2. Helps prevent cough and dandruff: According to research, having a tablespoon of honey helps in soothing the throat from irritation. Therefore, in most Indian families, honey is considered as one of the best home remedies for dry cough and wet cough, especially for small kids. In addition that, honey is also considered as one of the most effective home remedies for dandruff. According to Felix Fischer, celebrity hair artist, “Honey is naturally a perfect conditioner because it's a humectant and retains and attracts moisture, keeping your hair feeling smooth and healthy.”.                                               
3. Helps boost memory and concentration: As honey is rich in antioxidants, it helps boosts the brain’s cholinergic system which in turn boost concentration and memory. Honey also helps in preventing metabolic stress which keeps the mind calm and at peace. Consumption of honey also reduces the risk of receding brain cells and dementia. Raw honey works as an anticonvulsant, antinociceptive and antidepressant which increases the brain’s resistance to oxidation.                                                                    
4. Helps moisturize the skin: Honey has various moisturizing properties; in fact, it is known to be one of the best natural moisturizers, especially for dry skin. Applying honey on your skin will help unclog clogged pores and retain moisture in the skin. Honey masks are also used to correct uneven skin tone and heal dry lips during the winter season. As honey has antibacterial properties, it is helpful in preventing pimples and the high antioxidant content also helps in slowing down the process of aging.           
5. Helps heal wounds: Honey has the properties of a natural antiseptic and is therefore useful in the treatment of wounds, burns and other forms of infections. After an injury, bacteria tend to reside and infect the wound site even further and applying honey to the wound site helps destroy these bacteria.                                                                                    
6. Helps in weight management: Consuming honey first thing in the morning helps increase the rate of metabolism which accelerates weight loss. According to author and Nutritionist Mike McInness, “Honey burns fat even while sleeping.” It is considered as one of the best foods for weight loss.                                                                                        
7. Helps in sleeping well: Consuming honey first thing in the morning helps speed up the body’s metabolic rate which aids in rapid weight loss. According to author and nutritionist Mike McInnes, honey burns fat even while sleeping. Honey, if used as a sweetener, provides the body with numerous minerals and vitamins instead of empty calories. Consistency in consuming honey will definitely help you manage your weight and lead a healthy life.

Balanced diet plan

Health benfits of Honey

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Learning About Colories

The number of calories in a food is a measurement of the amount of energy stored in that food. Your body uses calories from food for walking, thinking, breathing, and other important functions.

The average person needs to eat about 2,000 calories every day to maintain their weight. However, a person’s specific daily calorie intake can vary depending on their age, gender, and physical activity level. Men generally need more calories than women, and people who exercise need more calories than people who don’t.

The following examples of daily calorie intake are based on United States Department of Agriculture (USDA) guidelines:

•        children ages 2 to 8 years: 1,000 to 1,400 calories
•          girls ages 9 to 13 years: 1,400 to 1,600 calories
•          boys ages 9 to 13 years: 1,600 to 2,000 calories
•          active women ages 14 to 30 years: 2,400 calories
•          sedentary women ages 14 to 30 years: 1,800 to 2,000 calories
•          active men ages 14 to 30 years: 2,800 to 3,200 calories
•          sedentary men ages 14 to 30 years: 2,000 to 2,600 calories
•          active men and women over 30 years: 2,000 to 3,000 calories
•          sedentary men and women over 30 years: 1,600 to 2,400 calories

Calories Burning chart for Various Activities:

The source of your daily calories is just as important as the number of calories you consume. You should limit your consumption of empty calories, meaning those that provide little or no nutritional value. The USDA defines empty calories as calories that come from sugars and solid fats, such as butter and shortening.

According to the USDA, Americans consume empty calories most often in:

•          bacon
•          sausages
•          cakes
•          cheese
•          cookies
•          doughnuts
•          energy drinks
•          fruit drinks
•          ice cream
•          pizza
•          sports drinks and sodas

Balanced diet plan

Learning About Colories

balenced diet Tuesday, October 16, 2018

Components of Balanced Diet

balanced diet:

A balanced diet is about adding all of the essential factors necessary for growth, so that every part of the body gets what it needs to function properly. A balanced diet is also indicative of a proportioned diet. This means that you’re not only eating the right food items, you’re also eating them in the proper amounts. Adopting a balanced diet not only boosts your health, but also helps with weight loss.

 the components of a balanced diet?

Majorly 7 components are included in balanced diet. they are explained as follows.

1.Carbohydrates

An excellent source of energy, carbohydrates should comprise roughly 60% of a person’s diet or 310 grams. This is where most of your energy comes from if you’re engaged in activity throughout the day; eat lots of carb-rich food items such as rice, pasta, potatoes, and wheat.

2.Vitamins

There are so many essential vitamins today, but pay particular attention to the intake of the following: vitamin A, vitamin C, vitamin B, and vitamin D. Taking multivitamins for these four is ideal although obtaining them from fruits and vegetables is even better.

3.Minerals

Minerals aid with the release of energy from food items, plus they interact with the organs to promote growth. For example, iron helps with energy, while calcium works towards bone and teeth development. Again, there are lots of minerals today, but the most important ones in your diet are: iodine, potassium, sodium, and those mentioned above.

4.Unsaturated fats

A lot of people avoid fat thinking that they cause weight gain, but this is far from the truth. Healthy fats, or those derived from good sources are dairy products, meat, and fish. Their main function is to help regulate body temperature, as well as the absorption of vitamins. They help with slow energy release, which is perfect for long-distance runners. Consume around 70 grams per day.

5.Protein

Protein comes mainly from meat, but dietary recommendations suggest that you get it mostly from lean meat sources. They primarily help with the development of skin, hair, and muscles. The maximum daily amount is set at 50 grams for a typical adult.

6.Fiber

Fiber helps fill you up and aids with proper digestion. It is primarily concerned with keeping your cholesterol levels in check. Fiber rich food items include oatmeal, bran and also vegetables. Get around 30 grams per day.

7.Water

Most lists of a balanced healthy diet consist only of 6 items, but this article gives a total of 7, adding water to the list. The fact is few people consider the importance of water in their diet. Fizzy drinks, coffee, tea, and juice drinks cannot provide the same goodness as water. It hydrates the body and facilitates the movement of all the other components above. Suggested intake is at least 8 glasses a day.

Balanced diet plan

Components of Balanced Diet

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