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Blog Topic ::: ALL YOU NEED TO KNOW ABOUT FRUITS & BENEFITS OF EATING FRUITS Since child hood we have learned from our parents educating us to make a habit of eating fruits daily or, to have an Apple or a Chiku daily. Fruits are very nutritious and loaded with variety of micronutrients like vitamins and minerals, these micronutrients play a vital role in maintaining and securing body systems vitality, endurance and strength and to keep us in optimal health state. We do agree on it and eat fruits regularly to some extent or, maybe we know the benefits but still dedicatedly can't be able to keep habit of eating eat fruits. Fruits are nature's beautiful and wonderful gift. Indeed they are life-enhancing food stuffs packed with vitamins, minerals, anti-oxidants and many phyto-nutrients (plant produced micronutrients and compounds). They are an absolute feast to our sight, not just because of their color and flavor but for their unique nutrition-profile that help human body keep good health avoid chronic disease to better extent possible and keep good life vitality and energy levels. But have we ever thought what time would be the best to have the fruits.? And, How we can have it in the best possible way or, how it helps support our body systems when taken in a certain way.? Let's read out below and explore to find out the benefits and best possibilities of eating fruits the right way. Almost all fresh fruits are high in fiber (roughage), vitamin C, and water. Regular consumption of fruit is generally associated with reduced risks of several diseases, better digestive health, better hair, skin and nails and above all delaying the ageing process. Fruits also help to reduce the risk of chronic / lifestyle induced disease like heart related, obesity, gastro intestinal (gut) and Type 2 diabetes. Fruit has been recognized as a good source of vitamins and minerals, Fruit are important sources of many micro nutrients with profile ranging from potassium, fiber, vitamin C, folate (folic acid) etc... We must try incorporating blueberries, citrus fruits, cranberries or strawberries which contain majorly folic acid and other phytonutrients and colour pigments that are well studied and documented for added health benefits and preventing hair loss. You can have 1 to 2 fruit servings each day, to secure optimal health benefits. The best time to eat fruits is the first thing in morning after a glass of water or in between the meals as mid-meal i.e. post 2-3 hrs of any main meal as then the body can absorb the best possible nutrients it has and also helps the digestive system to be stronger. Eating fruits right after a meal is not a great idea, as it may not be digested properly. The nutrients may not be absorbed properly either and, also adds to the calorie content of the whole meal which may not be good for people who want weight loss or to even maintain healthy body weight. Also the fruits may get digested late because of other foods in the gut which may cause fermentation & formation of gas, feeling of acidity or bloating etc in the gut. Undoubtedly eating fruits is good for our health but, always remember Moderation is Key. Fruits should not be consumed before going to sleep as fruits are loaded with sugary compounds, this will increase your energy levels and thus can disturb your sleep cycles. Also we should not replace diet with a heavy fruit meal option on a regular basis, this habit will deprive your body of a broad range of nutritive value coming from meat, dairy products and vegetables. To avoid infectious disease fruits should be washed thoroughly and methodologically before consumption and assure it is clean and hygienic. The idea is to wash away wax and microbes from fruits which are contaminated by insects and flies sitting on fruits grown in orchard or storage at outlets. Especially sweet fruits with skin/ peel on it should be washed properly by dipping them in water for 3-4 hours or overnight or, you can also wipe the fruits with mild alcohol like ethanol and vodka soaked in small piece of cloth. Alcohol kills microbes instantly and leaves no smell or odour as it evaporates. If you cant wash properly better peel off the fruit skin and consume the inner stuff of fruit. This practice will help you get benefits and ease of consuming fruits with skin like mango, apple, chiku etc.. Fruits should be cut or can be have whole. For taste you can sprinkle dash of salts like Sendha namak (rock salt) and Kala namak (black salt) or black pepper powder as will add on the nutritive value and feel your taste buds happy. Fruits when consumed in whole is a more healthy way. But, at times you can try out fresh fruit juices, smoothies and shakes also as a replacement. That's how eating fruits helps you look and feel beautiful and young inside out !
Blog Topic : All You Need to Know about Ghee or Clarified butter Fat is an important part of your diet, but figuring out how much to eat can be confusing for many. Over the last few decades, every day and recommendations have gone from moderate-fat to low-fat, based on recommendations from Health Organizations (HO) worldwide. However, the new HO Dietary Guidelines no longer specify an upper limit for how much total fat you should consume. Along with protein and carbs, fat is one of the three macronutrients in your diet. Fat performs a number of functions and provides several health benefits: Energy: Fat is an excellent energy source. It provides 9 calories per gram, whereas protein and carbs each provide 4 calories per gram. Hormone and gene regulation: Fats regulate the production of reproductive and steroid hormones, as well as genes involved in growth and metabolism. Brain function: Adequate fat intake is important for brain health, including mood. Absorption of fat-soluble vitamins: Vitamins A, D, E and K must be consumed with fat to be properly absorbed. Flavor and fullness: Adding fat to foods makes them tastier and more filling. Lets try to understand a bit of chemistry behind fats. We consume fat in the form of triglycerides molecules. A triglyceride molecule is made up of three fatty acids attached to a glycerol backbone. The fatty acids contain chains of carbons, hydrogen and oxygen molecules. One way fats are classified is by the length of their carbon chains: • Short-chain fatty acids: Fewer than 6 carbons. • Medium-chain fatty acids: 6 to 12 carbons. • Long-chain fatty acids: 13 to 21 carbons. • Very-long-chain fatty acids: 22 or more carbons. Most of the fats we eat are long and medium chain fatty acids. Short-chain fatty acids are mainly produced when bacteria ferment soluble fiber in your colon, although milk fat also contains small amounts only. Long-chain and very-long-chain fats are absorbed into the bloodstream and released into the body cells as needed. However the short-chain and medium-chain fats are taken up directly by the liver to be used as energy. This blog focuses discussion on Ghee or Clarified butter a form of Fat we use in our Diet and the benefits we can realise out of it. We see that Ghee is a religion matter in Indian Kitchens since ages. The pleasant smell of Ghee as the tadka on dal or a spoonful of ghee on the hot simmering pulav or khichadi or even a dash of it on phulkas or rotis works tastefully as a daily indulgence. Ghee is also known as Clarified Butter internationally and is an essential ingredient in many Ayurvedic medicines also. Just because Ghee is all fat and no nutrients as it is a dairy produce, its Clarified butter with no milk residue and thus assumptions are made that its unhealthy choice of food. But the truth is that its one of the good sources of Medium chain Fatty acids (MCFA) & Short Chain Fatty Acids (SCFA) which helps the body to loose weight by using the MCFA & SCFA for boosting energy than converting into fat cells. Conjugated Linoleic Acid (CLA) helps in burning the stubborn fat in your body, but remember moderation is the key. Also its good source of conjugated Linoleic Acid and Butyric Acid and Omega 3 fatty acids which work as antioxidants and protect the cells from degenerative disease like Diabetes and various types of Cancer etc. Some of the most impressive benefits of ghee include its ability to protect your gastrointestinal system, balance your cholesterol levels, provide additional energy, reduce inflammation in the joints, eliminates certain allergy concerns, protect you from various chronic disease, improve your eye health, strengthen your immune system, and even prevent certain types of cancer. Ghee keeps your immune system at its best to fight off any infection in the body. Ghee is rich in fat soluble Vitamins A, D, E and K and helps in improving immunity and thus given to new born and feeding mothers as a healthy supplementary role in food. The Butyric Acid in Ghee works as anti inflammatory in the body especially in the gastric track /lining as it has been seen that people suffering with peptic ulcers or ulcerative colitis have been benefited & seen less of symptoms over time . Caution: Ghee has numerous health benefits, people with heart disease, high blood cholesterol, diabetes should avoid or reduce the intake of ghee to prevent further health complications. The combination of saturated fat and cholesterol can increase the risk for heart disease. Recipe for Nutritional Enhancement of homemade Ghee: So next time you are making ghee at home from white butter/ milk cream or malai collected from milk daily, then try to below recipe. During boiling the cream on heat / stove, add 4-5 leaves of Tulsi & 1 pinch of salt and 2 Bettlenut (Pan) leaves to make it extra aromatic and golden in colour and above all purely organically nutritious. Now we know the facts that Ghee serves a number of important body support functions, along with making foods taste better and helping you feel satisfied. Eating the right amounts can go a long way toward reducing disease risk and enhancing your overall health. Then why should people be blaming Ghee as unhealthy..? So start having small amount of Ghee daily say 2 tea spoons or like 10 grams quantity a day, will help you go long miles and support your body system functioning and processes in numerous ways. Opposed to than just adding the empty calories or bad fat through other forms of bad fat that you consume in junk food, fried stuff or bakery stuff. And, always remember the Golden Rule, Moderation is the Key to keep yourself Healthy and Fit. Sharing is Caring, if you like this blog please share it with your friends and known tos ): Author : is Dt. Priyanka Khandelwal, Practicing Specialist Dietician and Nutritionist, Noted Speaker in Nutrition Science, and owner of Priyanka Khandelwal's Diet Planet - the fully integrated online diet clinic in Gurugram, Haryana. This Online diet clinic facility helps individual's save their money and time travelling distances, standing in queues to consult an experienced professional Dietician.
Red Amaranth • Consumed in the form of soups, salads, dals, curries and semi-dry dishes with rice • Its one of the best source of vitamin K & Proteins • Its also a rich source of vitamins C & E, folate, iron, magnesium, phosphours & potassium • Its calcium content is more than milk which makes it a super food for lactose intolerant, helps reduce risk of osteoporosis • Also good for pregnant & lactating women’s Kokum Fruit extract • Consumed as sherbet, solkadi, syrups & added to fish curry • This super berry is nutrient packed with nutrients like vitamin C, fiber, anti-oxidants & low in fat & calories • This tangy fruit’s active ingredient, garcinol is an anti-oxidant with anti-carcinogenic properties • Helps in diagestion, relifes flatulence & heat strokes • It’s a natural & effective food preservative Coconut water • Helps replenish lost fluids in the body due to dehydration • 100ml of water contains 250mgs potassium & 105 mg sodium • Its low cal& fat –free with the benefit of simple sugars, electrolytes & full of essential minerals which makes for a good and healthy weight loss beverage Bitter Gourd / Karela • This summer produce is a natural remedy for liver • Also helps in stabling blood sugar level • Helps to increase cellular uptake of glucose and improves glucose tolerance • It contains a phytonutrient -polypeptide-P that has been called a plant insulin & is known to lower blood sugar levels Pumpkin / Kaddu or Petha • Best consumed as curry, stir-fry, raita & desserts • Rich in vital antioxidants and vitamins • Benefits organs like stomach, spleen & pancreas • Natural sweetness helps keep blood sugar stable • Helps repair skin tissues as it a good source of beta-carotene • 100gms of pumpkin seeds have 559 calories & 30 gms protein Bottle Gourd / Lauki or Doodhi • Promotes Weight Loss • Cures tummy troubles - Helps Digestion And Treats Constipation: its benefits are realized in aiding constipation, acidity, diarrhoea, easy bowel movement, • Provides Cooling Effect • Treats Urinary tract infection / problems • Treats Sleeping Disorders : Bottle gourd contains a good amount of choline – a kind of neurotransmitter that helps in improving the functions of the brain and helps in preventing stress, depression and other mental disorders. • Replenishes Loss Of Water Content • Keeps The Heart Healthy • Reduces Inflammation Of Liver Caution : Bottle gourd juice should always be consumed fresh. Peel and gourd and try a bit of flesh before blending, it shouldn’t taste bitter. If it does, discard it. Also, it is advised to have bottle gourd juice alone and not mixed with other vegetables. However, you can add amla, ginger, fresh mint leave and some rock salt to spruce up the flavour.
🇵 🇭 🇹 🇾 🇹 🇴 🇳 🇺 🇹 🇷 🇮 🇪 🇳 🇹 🇸 ? Ever wondered what these 5 colours in fruits and veg do the good for your body...?? These colours are phytonutrients and, means Plant Nutrition. Are you missing them in daily diet ? PHYNUTRIENTS ACT AS POWERFULL ANTIOXIDANTS, they help neutralise free radical damage. It is important to consider your health supplements are plant based, so that you choose the right ones and, go ahead with that. Check with Diet Planet for choice of Quality, Innovative and, Performing plant based quality supplement products to complete your daily diet and support the body to perform well.
Why, What and How about proteins ? Get your all queries answered by Professional Dietician. In simple language and with many years of practicing experience I can say that protein in daily diet is important for all age groups, genders. A key take away message for all – our body i.e. skin, hair, nails, organs, muscles etc.. are all protein except the BONES. Realise and understand this fact to shape and plan your healthy plate or well balanced daily diet. Proteins gives support, maintenance and healing to several constantly going vital body processes, physiological processes, growth, repair and building body. To make it a point our body has a fuel tank fitted in it like a car, we can call this as Nutrition Tank. Lets discuss an example to make it easy - a car has a fuel tank fitted in it. Fuel quantity and quality is important factor to realize good performance and mileage by machine. Same way our body is fitted with Nutrition Tank, if you fuel it the right quality and quantity it performs well and, you realize an excited and energetic feeling being in Optimal Health State. But, with busy life schedule we hardly get anytime to fuel our body’s nutrition tank with good quality and quantity fuel or “Nutritious Diet” in this context. So our body becomes less energetic, feels less excited and starts ageing quickly. Its also not possible for everybody to eat right, eat hard. And, thus protein powders can help you in this situation to manage the gap. Marketplace is full of broad range of protein supplements or products and its difficult to select a few quality and affordable products to solve the purpose for lifetime. A Dietician help is prudent in understanding quality and basic requirements in selecting products to plan a long way in performing and affordable manner. Protein in diet is becoming more and more challenging for vegetarians and non vegetarians population considering availability of low quality and sick poultry or meat products available in market. Diet Planet has helped many with diet consultations and personalised diet plans for planning a nutritious well balanced daily diet and special diet for lactose intolerance in adults and children. Diet Planet's online clinic facility works well for all Indian style diet with worldwide reach. It helps saves your time and money travelling distances to consult an expert professional Dietician. While you also save yourself standing and waiting in queues. For face to face consultation meet at my diet clinic in gurgaon.
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