FLAXSEEDS Flax seeds are a great source of omega -3 fatty acids and soluble fibre .
They help lower cholesterol and triglycerides
Make you feel fuller longer thus helping in weight loss
Aid in stabilizing blood glucose levels.
Being rich in omega-3 fatty acid,they are beneficial to eye and brain health
Can help lower blood pressure
Help reduce inflammation that leads to conditions like asthma, rheumatoid arthritis, migraine headaches, and osteoporosis.
Alpha-linolenic acid (ALA) is a kind of omega-3 that is found in flaxseeds that helps promote bone health.
These seeds are also high in lignans which may help prevent certain cancers.
How to have Flaxseeds
Flax seed should be ideally had cold pressed. Their shells are hard, so it is important to grind the seeds in a blender or grinder or press them before eating. If you do not, the seeds can pass through your body undigested, hindering the absorption of the seeds valuable omega-3 content. Ground flax seed should be kept in an airtight container in your refrigerator.
Coarse or finely ground flax seeds can be added to smoothies, shakes, yogurt, oatmeal, cereal, salads, etc.
With the onset of rains, come the much loved jamuns.
If it is around 10 a.m.in the morning and you hear the melodious voice of a street hawker chanting â€œjamunooyeeeeoooooooâ€¦â€¦.jaaamuuuuuun leloooooâ€¦..go out and buy some even if he refuses to negotiate [:)] Trust me,Jamun (also called Blackberry/Black plum), the fruit with a sharp sweet and sour taste which turns our tongue purple is loaded with nutrients and has many health benefits which most of us are probably unaware of.
1. Good for diabetics
Undoubtedly jamun is one of the best fruits for diabetic patients. Jamun seeds (dried and powdered) contain a glucose called jamboline, which has the ability to control the conversion of starch into sugar. It is also helps in reducing the quantity of sugar in urine. A diabetic patient should have 1 teaspoon of this powder twice in a day (morning and evening).
2. Improves immunity and bone strength
The fruit also has healthy amount of nutrients like calcium, iron, potassium and Vitamin C making it great for your bodyâ€™s immunity and bone strength.
3. Helps increase hemoglobin count
According to a study done by Annamalai university, the fruit also helps increase hemoglobin count. Vitamin C and iron, are two nutrients present in jamun that are responsible for this health benefit.
4. Keeps heart disease at bay
The potassium content in jamuns is high, with a 100g serving containing 55 mg of potassium. People who eat unhealthy diets may face deficiency of this vital ingredient, and that may lead to heart disease, high blood pressure and stroke among other things. It is important that you eat foods like jamun and tomatoes which are rich in this ingredient, as such foods often contain many other nutrients also that are beneficial for your health.
5. Leaves of the tree are good for your digestive and oral health
Leaves of the jamun tree are great for your digestive system and oral health. The leaves have been traditionally used in Ayurvedic medicine to treat diarrhoea and ulcers. They also have anti-bacterial properties which makes them an ingredient in many medicines for treating oral health problems.
Tips by Dietitian Lavleen (Clinical Nutritionist in Chandigarh)
1. Even though they are very tasty raw, you can make a jamun smoothie if you want.
Preparation Time: 10 minutes
Cooking Time: 0 minutes
Makes 3 small glasses
Black jamun, deseeded and chopped 3/4 cup
Low fat curds (dahi) 2 cups
Sugar substitute 1 tsp
Ice, crushed 1/2 cup
Mix together all the ingredients and blend in a mixer till smooth.
Pour the smoothie into 3 small glasses and serve immediately.
2. Buying jamun from roadsides may be risky as the fruit may be contaminated by lead and heavy metals from exhaust fumes.
3. Due to its acidic nature, it is usually eaten with a sprinkling of salt.
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Fasting is done twice during an year for 9 days and this period is called Navratri . The objective behind going for fast is not always religious. Many people do fasting to lose weight and also refraining themselves from the oily foods and detoxify themselves. Irrespective of that fact that doing fasting during Navratri period is due to some religious reasons or not, one should opt for it as this is scientifically proven that doing fasting is beneficial for your body. We should focus, specially the youngsters on the food items that are about to consumed during these 9 days as extreme starvation can take a toll on your body.
I wanted to take this opportunity to educate the people, what exactly the term detoxification means. It definitely doesn\'t mean starving yourself by cutting down your nutrients from your body by starving yourself. I have personally observe people starving all day long during these days and as soon as the fast is over, they binge food like never before and the end result is they put on double weight.
A real detoxification process involves drinking a lot of liquid to flush out toxins from your system. Eating light food that is easily digestible, eating frequently, sipping herbal teas/green teas,coconut water, lemon water and doing a few breathing exercises is what detoxification is all about.
Stay fit, stay healthy
Result May vary Person to Person " Disclaimer "
1. Fruits rich in vitamin C
* Citrus Fruits like limes, lemons, oranges, guava, grapefruit, papaya, sweet lime, tangerines and tomatoes
* Helps the body process fat faster and also stimulates the carnitine amino acid, which speeds up the body\'s fat-burning capacity
* Dilutes the fat and makes it less effective and helps in releasing the fat from the body
* Pectin in apple restricts the cells to absorb the fat
* Encourages water absorption from the food which helps in releasing the fat deposits from the body
* The antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat or an apple body shape
3. Calcium Rich Dairy Products
* Milk, cheese, yogurt, etc., act as fat burner that can boost weight loss by increasing fat breakdown in fat cells
* A dairy-rich diet with same calorie restriction can nearly double the rate of weight and fat loss
* Dairy products may therefore be termed as fat burning foods or fat burners
* It help feel full while also increasing the body\'s ability to burn fat
* Foods containing chillies or cayenne pepper are considered to be as foods that burn fat
* Contain capsaicin that helps in increasing the metabolism
* Capsaicin is a thermogenic food, so it causes the body to burn extra calories for 20 minutes after you eat the chilies
* Protein rich foods and high fiber foods are the best fat burners as they take longer time to digest so it helps to increase the metabolism.
Some of the other foods that may be included in the list of fat burning foods are asparagus, broccoli, cabbage, carrot, chilies\', beans, soybeans, blueberries and watermelon.
Written by Neha Chandna - Dietician, Nutrition Educator, Exercise Counselor with an M.Sc. in Dietetics and Food Service Management from SVT. She has worked with corporates such as HDFC and Standard Chartered as well as BPOs and MNCs on the Right ways of eating and living!
You have always wished to eat healthy and tried to stick to our diet regime. But most of the time you land up eating junk food when you\'re with your spouse/partner, and they force you to take a bite of that mouth-watering fat-loaded food. How about getting your partner addicted to healthy food? For most people, the idea of healthy food is boring and monotonous. That is the notion you have to change. There are a number of ways you can do it:
Everyone is now internet savvy. There are a number of healthy recipes available online, which you can find and prepare for your loved one.
Prepare the dish your partner likes with a healthier twist, so that they do not reject it at the first look and at least give it a shot.
Make some yummy salads / veggies / grilled chicken / steamed fish / low-fat paneer paratha, etc., which are healthy yet irresistible.
Take your partner grocery shopping with you and ensure that he/she picks up only healthy items under your check.
Pack a low-fat and low-cal meal in their tiffin with a note saying \"I love you, that\'s why I care\". It will bring a smile to their face and they will eat the meal without a thought.
Tell your partner to make a healthy meal for you on the weekend. It will get them involved in the entire process of eating healthy.
There are a couple of healthy food joints coming up in India. They can be the new date/hangout location for you to surprise your better half with.
The best way is to involve your partner in the entire healthy cooking process and explain the importance of adding fibre-rich, vitamin-rich, and healthy oil options to your meals.
A healthy couple can ensure a healthy family. Showing your partner you care and preparing healthy meals is one of the ways of expressing it.
I\'m sure every woman would agree with the fact that it\'s easier to please your husband or in-laws through healthy food than your kids. When it comes to food, it\'s tough to understand what kids may agree to eat! With the variety and food options available in the market today, it gets more and more challenging for the mother to meet the child\'s demands not only in terms of taste but also in terms of their health and well being.
Junk food like pizzas, burgers, french fries, hot dogs are some of the classic favorites amongst the kids, but these are responsible for problems like obesity, diabetes, high cholesterol, etc. later on in life. But the problem is that if you don\'t give them what appeals to their eyes and taste buds, you will get an untouched tiffin back home at the end of the day.
So let\'s see how we can balance the taste needs and health of our children:
Roti pizza: Make a thick roti, top it with tomato sauce, veggies, paneer and bake it in the oven for 10 mins.
Soya burger: Make grilled soya and veg tikkis, place them between whole wheat buns along with veggies like tomatoes, lettuce, onions, capsicum.
Idli sandwich: Put chutney and butter on each idli, place onions, tomatoes, cucumbers, in between the idlis and serve as a sandwich.
Dal pancakes: Make a moong dal pancake and top it with paneer and tomatoes.
Egg roti roll: Put chapati in a pan, break the egg so that it coats the chapatti, add all veggies in between and roll it into a roti roll.
Chicken Frankie: Take some leftover chicken gravy, place it on a roti with onions and tomatoes and roll it into a Frankie.
Ragi uttapa: Mix ragi flour and rice flour with water, add onions, tomatoes, capsicum and make a pancake out of the mixture.
Spinach paratha: Make a dough with spinach paste and fill it with low fat paneer to make a paratha.
Healthy pasta: Mix whole wheat pasta with tomato sauce and loads of veggies.
Pudina rice: Mix veg brown rice pulao with mint leaves and curd.
I\'m sure that if these tasty and healthy dishes are part of your kid\'s tiffin, every last bit of it will be completely consumed by your kid. In fact you might have to give him/her two tiffins for their friends too!! Happy parenting!
Toddlers and children need nutrients like - vitamins & minerals
Choosing a range of healthy foods helps them cope up with their studies as well as extracurricular activities.While planning their menus, there are certain points to keep in mind:An emphasis on salads and fruits should be given. At least 2 fruits should be eaten by the child daily. Juices if consumed should be fresh and not preserved. For children who do not like eating salad, they can be incorporated in recipes like sandwiches and raitas.Coloured vegetables attract children. Serve a variety of orange, red, dark green vegetables. Soups can be also given to children. Vegetables can be boiled n mashed and added to parathas and roties to give extra vitamins and minerals.
Milk and milk products like curd, cheese,and paneer should be taken on a daily basis.
Protein sources like egg, fish, chicken, rajmah, chhole, mushrooms, dry fruits, nutrinuggets, and soyabean should be given.
Water intake should be adjusted according to climatic conditions. In hot and humid climates, extra liquids and salts should be given.
Small and frequent snacky meals should be given instead of big meals.
Since children get bored easily so a variety in texture and flavor should be given.
Introduce foods in small quantities while trying a new recipe.
Children should be encouraged to eat with the family so that he learns to interact with them.
Healthy tiffin options for children:
Besan cheela (boiled and mashed veggies can be added to cheelas)
Bread pakodas with a stuffing of boiled veggies and potatoes
Paneer cutlets/ paneer stuffed parathas
Colourful idlis (carrots peas capsicum and beans can be diced and added to the batter)
Nutrinugget and chana dal kebabs
Sample diet chart for a school going child:
Early morning: milk + almonds+ 1 fruit
Breakfast: suji upma/ veg poha/ stuffed parathas/cheese sandwhiches + 1 chikki/ laddu
Midmorning: 1 fruit/ fruit juice- 1 cup
Lunch: rotis -2/ rice + dhal- 1 katori + green vegetable- 1katori +salad
Evening: milkshake / sprouts and laiyya bhelpuri/ makhanas/ boiled eggs/ biscuits
Dinner: parathas 2 + sabzi â€“ 1 katori + salads
Post dinner: suji kheer/ fruit custard/ curd
Foods to Include
Fruits, vegetables, green vegetables, whole grains, pulses, milk, egg , chicken, nuts, , milk and milk products.
Foods to Avoid
Extra sweets, fried food, processed food, packed foods, butter, margarine, cream, mayonnaise, mutton, meat, fried chicken etc.
Slow down. You may have heard that before, but we are saying it in the context of your meals. Eating slowly is a smart approach, as you eat less, without feeling deprived. It takes about 20 minutes for your body to realize itâ€™s full, and for your brain to receive satiety signals. If you eat too quickly, you end up over eating and may feel bloated.
There are several benefits of eating slowly-
It helps you enjoy every bite of your food. You can enjoy the meal fully- the smell, the flavor and the texture.
It helps in reducing appetite. Gradually, as you make slow eating a part of your lifestyle, your body will start to feel full after about 15 to 20 minutes, and you will eat less.
Slow eating is good for digestion. As you chew more, it becomes easier for your body to break down the food and absorb the necessary nutrients.
The obvious benefit is that of weight control. As you eat less and chew more, your calorie intake reduces. Over time, it can help you lose weight.
How to eat slowly ?
Eating slowly is a practice that is developed over time. It is a lifestyle change and the following steps can be taken to get started.
According to the experts at Ohio State University, you should chew soft foods 5-10 times. For foods like meat or vegetables, you should chew around 30 times before you swallow. This simple act of chewing can reduce calorie intake and improve digestion.
Avoid the television
It has been proved that people tend to eat more when they are absorbed in watching TV during the meal.
Another way to slow down is to increase your water intake during meals. As you have to set down your spoon or fork, it helps in slow eating. Also, water helps you feel full.
Go for smaller portions
Take smaller portions so as to enjoy every bite of your meal, and eat less. A clean plate signals the brain that the meal is finished.
These few extra minutes can lead to profound changes in your health. Savor every bite and stay fit!
Salad lovers must have their own kitchen garden to make things easier for them. This will also help in consuming the salad as fresh as we want and it would taste great. The colour of the salad will be vibrant because of the freshness and it would be appealing to eyes and stomach. Moreover one would consume no preservative or harmful pesticides as you will go organic.
So the 20 plants salad lovers must grow are as follows:
1. Amaranth- spinach substitute that grows remarkably well in warm, humid weather
2. Arugula- popular mixed salad green with a pleasant, peppery kick
3. Asian greens ?- tasty family that includes the bold mizuna, spinach-like tatsoi and others
4. Beans - delicious (and healthy!) ingredient in hearty, filling salads
5. Borage - produces edible, cucumber-flavored flowers
6. Broccoli ?- a single serving has about twice as much vitamin C as an orange
7. Cauliflower ?- pale cousin of broccoli with similar health benefits and taste
8. Celery ?- rich with fiber, easy way to add more texture to a salad
9. Chard - top superfood, often included in premade salad mixes
10. Cress - recently ranked as the most nutrient dense food
11. Cucumbers - iconic summer crop, increase the cool, crisp factor of any salad
12. Kale ?- packed with iron, often shredded to make a simple salad
13. Lettuces - with so many interesting varieties to choose from, you could easily grow a lettuce-only Tower Garden! (And some people do.)
14. Mustard greens - like lettuce, a pretty big family that includes several delicious, spicy varieties
15. Nasturtium - edible flower with a peppery, cress-like flavor, doubles as natural pest control
16. Peas - sweet, snap varieties often added to salads
17. Spinach - perhaps the most popular salad ingredient next to lettuce, very sensitive to heat
18. Strawberries - delightful topping if you like sweet salads
19. Sweet peppers - enliven salads with color and crunch
20. Tomatoes - bursting with flavor, cherry tomatoes are a popular variety for salads
~ Dt. Deepalekha Banerjee
Developing healthy eating habits isn%u2019t as confusing or as restrictive as many people imagine. The first principle of a healthy diet is simply to eat a wide variety of foods. This is important because different foods make different nutritional contributions.
Secondly, fruits, vegetables, grains, and legumes%u2014foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol%u2014should make up the bulk of the calories you consume. The rest should come from low-fat dairy products, lean meat and poultry, and fish.
You should also try to maintain a balance between calorie intake and calorie expenditure%u2014that is, don%u2019t eat more food than your body can utilize. Otherwise, you will gain weight. The more active you are, therefore, the more you can eat and still maintain this balance.
Following these three basic steps doesn%u2019t mean that you have to give up your favorite foods. As long as your overall diet is balanced and rich in nutrients and fiber, there is nothing wrong with an occasional cheeseburger. Just be sure to limit how frequently you eat such foods, and try to eat small portions of them.
You can also view healthy eating as an opportunity to expand your range of choices by trying foods%u2014especially vegetables, whole grains, or fruits%u2014that you don%u2019t normally eat. A healthy diet doesn%u2019t have to mean eating foods that are bland or unappealing.
The following basic guidelines are what you need to know to construct a healthy diet.
1. Eat plenty of high-fiber foods%u2014that is, fruits, vegetables, beans, and whole grains. These are the %u201Cgood%u201D carbohydrates%u2014nutritious, filling, and relatively low in calories. They should supply the 20 to 30 grams of dietary fiber you need each day, which slows the absorption of carbohydrates, so there%u2019s less effect on insulin and blood sugar, and provides other health benefits as well. Such foods also provide important vitamins, minerals, and phytochemicals (plant chemicals essential to good health).
2. Make sure to include green, orange, and yellow fruits and vegetables%u2014such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods may help protect against developing certain types of cancer and other diseases. Eat five or more servings a day.
3. Limit your intake of sugary foods, refined-grain products such as white bread, and salty snack foods. Sugar, our No.1 additive, is added to a vast array of foods. Just one daily 12-ounce can of soda (160 calories) can add up to 16 pounds over the course of a year. Many sugary foods are also high in fat, so they%u2019re calorie-dense.
4. Cut down on animal fat. It%u2019s rich in saturated fat, which boosts blood cholesterol levels and has other adverse health effects. Choose lean meats, skinless poultry, and nonfat or low-fat or nonfat dairy products.
5. Cut way down on trans fats, supplied by hydrogenated vegetable oils used in most processed foods in the supermarket and in many fast foods.
6. Eat more fish and nuts, which contain healthy unsaturated fats. Substitute olive or canola oil for butter or stick margarine.
7. Keep portions moderate, especially of high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entr?e, split a dish with a friend, and don%u2019t order supersized anything.
8. Keep your cholesterol intake below 300 milligrams per day. Cholesterol is found only in animal products, such as meats, poultry, dairy products, and egg yolks.
9. Eat a variety of foods. Don%u2019t try to fill your nutrient requirements by eating the same foods day in, day out. It is possible that not every essential nutrient has been identified, and so eating a wide assortment of foods helps to ensure that you will get all the necessary nutrients. In addition, this will limit your exposure to any pesticides or toxic substances that may be present in one particular food.
10. Maintain an adequate calcium intake. Calcium is essential for strong bones and teeth. Get your calcium from low-fat sources, such as skim milk and low-fat yogurt. If you can%u2019t get the optimal amount from foods, take supplements.
11. Try to get your vitamins and minerals from foods, not from supplements. Supplements cannot substitute for a healthy diet, which supplies nutrients and other compounds besides vitamins and minerals. Foods also provide the %u201Csynergy%u201D that many nutrients require to be efficiently used in the body.
12. Maintain a desirable weight. Balance energy (calorie) intake with energy output. Exercise and other physical activity are essential.
13. If you drink alcohol, do so in moderation. That is one drink a day for women, two a day for men. A drink is defined as 12 ounces of beer, 4 ounces of wine, or 1.5 ounces of 80-proof spirits. Excess alcohol consumption leads to a variety of health problems. And alcoholic beverages can add many calories to your diet without supplying nutrients.
Harmful Effects of Self Dieting- Meet Dietician in Grant Road Mumbai Geetanjali Ahuja (Mengi)
Weight loss has become a challenging aspect of human life. As we have adopted the modern lifestyle the threat of gaining weight looms over our head even more than the previous generations. Finding ways to shed some weight is very common, but deciding on the diet part without knowing or understanding the basics of nutrition science is dangerous. Here are some of the harmful effects of self dieting
Most of the people think that if they eat less they will lose weight which is a myth. You have to eat enough to survive through the day. Once less calories are consumed the body starts getting into starvation mode and it keeps storing essential nutrients more than usual making you look bulky. Slowed metabolism will bring back all the lost weight as you start eating normally.
Starvation diets make you loose muscles and all the weight that you lose is only water weight. Losing muscles is the biggest loss of body. Because muscles give tone to the body. Once there is muscle atrophy, your body will look saggy. Even if you look leaner, without toning the body, you will look older. This is one of the major side effects of doing self dieting.
Loss of menstrual cycle:
If women go on starvation diet, it may result in the loss of menstrual cycle. hair Loss, osteoporosis and other major physical problems.
Lack of awareness:
It is so important to understand the difference between good and bad carbohydrates. Less carbohydrates lead to less energy and weakness. Only professional intervention for nutrition will result in appropriate weight loss.
The intake of fibre is very essential for smooth bowel movement. Sometimes in self dieting you may deprive yourself of fibre, resulting in constipation.
Preservatives used in food products help in extending shelf life and delays microbial growth. Here is a list of preservatives which can be used in baked items and are considered safe.
TYPE OF FOOD PRODUCT
Cookie, flapjacks or Granola Bars
Dries nut mixes, fruits, parfaits, soft drinks
Baked products %u2013 cookie, Flapjack or granola bars, cakes
Mono and Di glyceride
Flapjacks or Granola Bars
Calcium and potassium propionate
Cookie and Flapjacks or Granola Bars
Rosemary Extracts, Oregano, Sage
1 -2 gm
Its Monsoon... Cold breeze, drizzling rain... Pleasant atmosphere and Hot Fried foods with Chai (Tea)... Isn't it a perfect combination to make your day?
Are you tempted enough to have that potato and onion covered with gram flour (besan) who have jumped into the boiling Oil? Yummy!!! My mouth is watering with the name of Bhajis..
Are your taste buds also watering for some chatpata, hot and spicy snacks? Here are 3 Monsoon Special Healthy Snack Recipes for you...
1. Corn Bhel - Corn is available in loads in my favourite rainy season. If you are not snacking the corn cob, the next best thing you can do with corn is to make an appetizing corn bhel.
Corn is a rich source of fibre, good proteins, antioxidants and complex carbs. It gets slowly digested in the GUT which helps in staying full for longer period of time. Also, beneficial in controlling blood sugar levels because its fibre slows down the rate at which glucose is released in the blood stream.
Simple Recipe - Add boiled corn, chopped potatoes(boiled), onions, cucumber, tomatoes, boiled sprouts, green capsicum. Spice up with some ginger, chilli and dash of lemon and a little salt. Sprinkle fresh coriander leaves and mint leaves for a healthy monsoon snack!
2. Aloo Paneer Tikki - Aloo tikkis are not limited by any time of the year - an all-time much-loved recipe with the addition of soft cottage cheese.
It's really easy to make Aloo Paneer Tikkis - You need boiled and mashed potatoes, grated paneer, some grated carrot, green chilli and ginger paste, little salt with a hint of pink salt, amchur powder, pepper powder to add a dazzling taste to the tikkis. Mix everything well, make small balls and flatten them and place on a hot tava, drizzle very little oil and cook till its fine golden brown in colour from both sides (flip in between if needed).
Serve these Protein and fiber rich tikkis, crisply fried with an assortment of chutneys. You can even use the same mixture between slices of brown bread to make a delicious toast sandwich the next day!
3. Mini Masala Idlis - A spicy twist to tasty steaming hot idlis. These mini tempered idlis are refreshing change from the normal fatty food we crave during the monsoons. No need for sambhar or chutney with this refreshing hot snack either. A superb way to use extra idlis - this recipe takes care of health, taste and ease in one go:
Prepare Idli batter made from 1 cup of soaked (5-6 hours) rice and 2 tbsp of soaked (5-6 hours) udad dal and ? tsp of methi seeds. Grind rice, udad dal and methi seeds to a smooth paste and ferment overnight or for 8-12 hrs or until the batter doubles up in volume.
Now, Heat adequate water in a steamer. Pour idli batter into the greased mini idli moulds, fit them onto the stand and place stand in the steamer. Put the lid on and steam till done. Take the stand out, and cool slightly before removing the mini idlis into a bowl.
Heat 1 tsp oil in a pan, add asafoetida (hing), curry leaves, mustard seeds, sesame seeds (til). Add green chillies, turmeric powder, red chilli powder and salt to taste and Mini Idlis and mix well. Garnish with fresh coriander leaves and shredded coconut and Serve Hot with a cuppa of Tea while enjoying the teeming rains!!! Try this in Coconut Oil to give that South Indian Tadka to your Masala Idlis.
So, Get drenched in the Rains and Hit your taste buds with these Healthy Monsoon Special Snacks this season!!
Being pregnant is carrying a blessing in the body. Its a beautiful feeling of joy and glory where infinite love blooms in the heart.
Pointers for what to eat during pregnancy-
- Eat a fruit along with a handful of dry fruits within ten minutes of walking up
- Have a homemade nutritious breakfast one hour after the fruit . Avoid bread, pickles and sauces at this time.
- Have lunch between 11 a.m. to max 1 p.m. Dont delay this meal.
- Eat a variety of cereals ( like whole wheat, jowar, bajra, rice, nachni etc) for lunch along with with fresh veggies and dal.
- Have curd or chaas post lunch after a two hour gap. Avoid adding salt and sugar, but feel free to add fresh black pepper or jeera
- Preferably cut down on chai/coffee to not more than one cup a day (also made at home )
- Include cheese, paneer, peanut butter, white butter (homemade )for a snack or early dinner by 6-7 p.m.. This meal could be similar to lunch but with one of the above mentioned options.
- Eat seasonal sabzi or steamed veggies with a small bowl of khichdi by 9.pm.
- Stay active during the day and walk around as much as possible. Avoid sitting in one place for a long time.
- Drink plenty of water and keep yourself hydrated throughout the pregnancy and post delivery stage.
- Be regular with your vitamin and mineral supplements
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