Categories Summer Session

Top 10 tips to stay healthy this summer

Summers needs a two-thronged solution, one to keep replenishing body fluids and then cool the body!
Here are some of the tips that will help you to achieve this.

Tip 1: Go on more of rice and millet, stay away from wheat. Have more of legume than pulses.
Tip 2: Salads are the saviours; they keep you hydrated and provide the all-important fibre to keep your body cool.
Tip 3: Fruits are a must eat every day. Don’t worry much about the ‘hot’ and ‘cold’ concepts. Have any fruit with more than 80% moisture.
Tip 4: Curds will be a great add-on to your general diet. Eat or drink the way you want. They are such great pro-biotics that can keep you away from diseases and cool your body at the same time. Butter milk is a great drink. Just combine them with veggies like cucumber or carrot in grated form for a nourishing drink break.
Tip 5: Cut back on sugars and fats as far as possible. Go for shallow fried dishes, fruit juices with natural sweeteners. Use gingely oil daily in your cooking. A simple drink with jaggery water with a squeeze of lime is no match to any of those fizzy drinks.
Tip 6: Add a lot of natural coolants such as Gulkhnad (rose petal halwa), Kokum, Green mangoes and coconut water to daily diet whenever possible.
Tip 7: Have loads of fluids but cut down on coffee and tea as caffeine can dehydrate the body. Also do not go on too much of chilled aerated beverages. These are loaded with sodium and make you even more thirsty. Carry out a bottle of water with you wherever you go!
Tip 8: Green tea is must if you are unable to avoid the junk foods! Chilled green tea is great, make shots with almond, resins or sabja seeds and try mocktails with elaneer or tender coconut water. Do not avoid milk though as it is a great coolants too as rich in vitamin B. Also acts as an antidote for many of those ‘heaty’ foods.
Tip 9: Have foods rich in iron as they enhance the absorption many nutrients that can keep you disease free through the hot days. Green fruits and vegetables is must on your daily diet.
Tip 10: Take green breaks from AC environment whenever possible to get some fresh air and to help your body to replenish fluids.
Tip 11: Take an early morning walk or late evening walk at least for 10 minutes every day. Try and hit the pool once in a week.
Tip 12: Eating ice-creams is not harmful. Do combine them with fruits and nuts. Also try some homemade recipes to avoid the chemicals. Go in for some health friendly deserts based on millets and unrefined cereals.
Grandma’s advise of a castor oil massage below your feet helps. It is time to get back the oil massage for your head too.
Go bust the heat this summer.

Categories Nutrition

Nutrition For Children

Picky eaters are not born, they are made. This is a common eating disorder present during the ages of 3-7 years, if not addressed; it can lead to various health problems in later childhood. During one of my nutrition lectures I had asked a class of students, “Does your mother let you eat whatever she cooks at home?” And pat came a reply from a girl “Let us?” she roared “she makes us eat!”
Let’s look at some of the reasons that make kids picky eaters!

1. Parental Pressure: As self-feeding starts at early 3 -4 years, it marks the beginning of the food battles between moms and children. Pressure makes any activity unenjoyable. Come meal time, parents become watch-guards to the child. The constant nagging to finish the food and to ask for more makes the child to under come under a sort of a pressure. The child keeps trying to match up to the expectations of his parents. This takes the joy of eating from the child he starts perceiving eating as a ‘task’ which has to be done. The child does become hassled and seeks comfort in junk foods which when offered is taken without any qualms.
 
2. Mother’s anxiety and feeling of guilt: This is the next stage when you discover your child is a picky eater. Moms start feeling anxious about the health of the child. She starts feeling guilty about her inability to feed the child with her food. While, on the other hand she sees the child happily munching into goodies from market or the dishes given by neighbours, so the pressure on the mother to make her child to eat increases. This becomes a perpetual chain in which the child becomes more adamant with his wrong eating habits.
 
3. Monotonous food: Some children do get a little bored up with the same kind of food over a period of time and want a change. They do want to see a variety in the food in the form of different cuisines, colours and flavours. Children’s taste buds constantly evolve with age, but this pointer is often missed by the mothers and this leads the child to become a picky eater.
 
4. Food fads: Can you imagine that children too have food fads? They perhaps pick up these over a period of time as and when they are exposed to external food environment. It is exactly at this age they develop a taste for junk foods and would want to eat just that. TV commercials do play a vital role in this process. Junk foods have loads of empty calories sans any nutrition. But they also have some addictive components that make the kids renounce the taste of home cooked food. So you could find that a bag of chips is chosen over a plate of apple. Their food fads are to be taken into consideration but only sometimes, not always.
 
5. Irregular food routine: 3-4 years is the phase of children’s life when they form eating habits. A proper routine ensures such eating tantrums are completely eliminated. The timings of school lunch and snack boxes also should be taken into consideration. A child trained within a specific food routine will rarely be choosy about food. This leads to food communication gap with kids.
 
6. Food communication gap: Do you know that most moms have a food communication gap with their kids? This can make kids poor eaters. More often the children’s appetite is over-estimated. Children have their own freedom to say ‘No’ if they are full. Just that we need to pick up the signals at the right time. The golden dictum is that children will never starve. So never force children to eat, this in the long run can make them picky eaters.
 
7. Stress: It is pretty bizarre for a 3-6 year old have stress .But the truth is bitter. Exposure to excessive junk foods, electronic media, less amount of physical activity can all amount to stress that can affect the eating habits of children in a great way. Picky eating is just an off-shoot of stress induced eating problem.

Picky eating can be handled in the following ways:

Follow your child’s appetite:
If your child isn’t hungry, don’t force him to eat. Likewise, don’t bribe or force your child to eat certain foods or clean his or her plate. The better way is talk to the child about the meal or menu and check if he is really attracted towards it. Then serve a small portion and wait till he or she asks for more all by themselves. This way the child will be content that he has been awarded the freedom to take decision over his food.

Stick to the food routine:
Serve meals and snacks at about the same times every day. Provide juice or milk with the food, and offer water between meals and snacks. Allowing your child to fill up with any other knick-knacks between the meals might decrease his or her appetite for meals. Also stick to same intervals between meals-more or less. Plan your outing accordingly.
Introduce only one new food at a time:
Young children often touch or smell new foods, and may even put tiny bits in their mouths and then take them back out again. Your child might need repeated exposure to a new food before he or she takes the first bite. Encourage your child by talking about a food’s colour, shape, aroma and texture — not whether it tastes good. Serve new foods along with your child’s favourite foods.

Make eating fun:
It is important to make meal time, fun time. There are yummy ways to serve vegetables with food art skills. You could actually read food related books to children to keep them inspired about healthy eating. Serve a variety of brightly coloured foods. Try different fun recipes, vary cuisines and involve kids in cooking.

Go food shopping with your kids:
At the super market, ask your child to help you select fruits, vegetables and other healthy foods. At the grocery you could teach them to differentiate between fresh food and processed food. Don’t buy anything that you don’t want your child to eat. 
Set a good example
Children often relate to their parents in anything they do. So eating is no exception; as parents do not discuss too much about food choices and tastes in front of children. Eat healthy foods in front of them. They are sure to follow.

Wean them off electronic gadgets while eating:
Turn off the television and other electronic gadgets during meals. This will help your child focus on eating. Keep in mind that television advertising might also encourage your child to desire sugary foods.

Have food theme kid get-togethers:
Collect your children’s friends and arrange small kid meet ups may once a month with some healthy food as a theme. Kids tend to bond with their peer group better, they learn from each other. So you can easily make them eat without much fuss and slowly they will come out of their food inhibitions.

Never prepare separate food items for your kid:
Avoid preparing a separate meal for your child after he or she rejects the original meal. This might promote picky eating. Encourage your child to stay at the table for the designated mealtime — even if he or she doesn’t eat. Keep serving your child healthy choices until they become familiar and start adjusting to it.

Have junk food dates:
Have a date with junk food for your kids. Make it a point to indulge them only on those days. Ignoring picky eating habits in children cannot solve the problem itself. It will lead to long-term eating issues in children. A food log can also help your child’s doctor determine any problems. In the meantime, remember that your child’s eating habits aren’t likely to change overnight — but the small steps you take each day can help promote a lifetime of healthy eating.

Categories Summer Session

Simple Tips To Help You Maintain Good Health For Better Living

More and more people are becoming victims to unhealthy living due to lack of time to completely focus on themselves. However, the best jobs or houses won’t mean anything if you aren’t in the best of health to enjoy the perks that come with them. Health is wealth, and if you don’t take proper care of yourself in the present, then there could be a problem for you in the long run. If you are looking for ways on how to maintain good health, there are three important things to look into.

Eating healthy, eating well

Nutrients- One of the most important ways to maintain good health is by eating well and eating the right food. This means consuming food that is filled with minerals, vitamins and all the other nutrients that are essential for the body. Some of the things you need to do include having a healthy breakfast, savour every bite and eat slowly and avoid in-between snacks.

Fiber- To ensure you are getting the right nutrients, increase your vegetable intake, add salads to your daily meals, and switch to a fruit for snacking instead of chips or other unhealthy snacks. For boosting your fiber consumption, opt for wholegrain, seeded or wholesome bread instead of white bread. You can also choose to add fruits to your breakfast cereal to make it more wholesome.

Meats- Meat eaters who are looking to stay healthy without giving up their intake of meat should choose lean meat cuts and poultry. It is also advisable to trim off the skin and fat from the meat to keep it healthy. Additionally, you should also include healthy accompaniments with your meat like low fat yogurt, avocado, low fat margarine or mayonnaise. Remember to opt for monounsaturated or polyunsaturated fats, and stay away from high fat meat products like bacon, salami, ham and sausages.

Water- Along with eating the right foods, you should also look into your water consumption. Ensure you always have a bottle of water within your reach, whether you’re sitting at your work desk or travelling anywhere. You can also add some mint leaves or lemon juice to a jug of chilled water for added flavor if you like.

Avoid- An important part of knowing how to maintain good health is to understand what foods you should avoid. Sugar is one of those things that you need to avoid if you want to maintain healthy eating habits. You don’t have to completely cut out sugar from your diet, but you can gradually decrease your intake by reducing the amount of sugar in your tea or coffee, choosing diet sodas or drinks that do not have added sugar. When it comes to snacks, opt for fruits over chocolates, cakes and biscuits.

Get your daily dose of exercise – Another essential factor in knowing how to maintain good health is daily exercise. Whether it is walking, jogging, running, swimming or cycling, adding about 30 to 40 minutes of exercise to your daily routine can work wonders for your health. Not only does exercise help you shed weight and keep you fit but it also improves your lungs and heart health, reduces stress, decreases blood pressure and enhances flexibility, co-ordination and balance.

While cardio workouts are great for reducing weight and toning muscles, they are not the only form of exercise you can choose. You can also opt for yoga or pilates, or for a more interesting take on exercise, sign up for dance classes. Dancing is a great way to keep fit and it can help you learn something new and meet people. To make exercising more fun, you can alternate between different forms of exercise, to prevent from getting bored.
Ensure you get adequate sleep – To keep up with a healthy lifestyle of exercise and good eating, it is vital that you get adequate sleep every day. Adults need a minimum of 7 to 8 hours of sleep for the body to be rejuvenated and replenished completely. It is also advisable to go to bed at the same time everyday and wake up at the same time every morning. This way you create a healthy routine for your body and your mind. Remember- early to bed and early to rise, makes a man healthy, wealthy and wise.
All these things can help you enjoy a healthier and fuller life, and in the long run you have a longer and better life. Health is wealth, and if you aren’t already paying attention to your body and mind as yet, it is advisable to start as soon as possible. You don’t have to make a complete change to your lifestyle immediately. Instead start with small changes like going to bed on time, waking up early, and then add daily exercise and better diet to your routine. Eventually, you’ll be doing everything right and will start feeling and seeing the difference in your body and mind.

Categories Summer Session

Mango – The Summer Fruit

Mango, also called as “king of fruits” is one of the nutritionally rich fruit with unique flavour, fragrance, taste, and thus promoting health benefits to humans. We all love mango. There is hardly anyone who will not like this amazing fruit. The only good thing about the hot summers in India is that it is also the season of mangoes.

Variety
There are almost 500-1000 varieties of different mangoes in India. This huge variety not only differs in shape, size and colour but also in its taste. Alphonso, Badami, Langada, Mallika, Dussehri, Baiganapalli are some of the popular varieties available in India.

King Sized Benefits of Mango 
Mango fruit is rich in Dietary fiber, Vitamins, Minerals and Antioxidant compounds. This makes it a good choice as a desert for Diabetics, Thyroid and those having High Cholesterol.

It is an excellent source of Beta Carotene, a pre cursor to Vitamin A and Potassium.

Mango is also a good source of folate which will help in purification of the blood and production of RBCs.

The antioxidant compounds in mango fruit have been found to protect against colon, breast, leukemia cancers.

The high levels of fiber, pectin and vitamin C help to lower serum cholesterol levels, specifically LDLs (Low Density Lipoproteins).

Mango leaves help normalize insulin levels in the blood. The traditional home remedy involves boiling leaves in water, soaking through the night and then consuming the filtered decoction in the morning.

Boosts immune system.

The fiber in mangoes improves digestion and elimination of toxins from the body.

The potassium and vitamin content in mangoes helps to ward off the risk of cardiovascular diseases.

Mango juice helps to prevents heat stroke.

The malic acid, tartaric acid in the mango helps in alkalizing the body.

Mangoes are also good for your skin and hair because they contain vitamin A, a nutrient required for sebum production that keeps hair moisturized.

GOOD OR BAD – Dietician’s Take
A lot of people have apprehensions whether to have a mango while on weight loss or high sugar or not.
Mango provides all the essential vitamins and minerals, has a low Glycemic index and has approximately 135 calories per fruit.
Consuming a whole mango as a fruit during the day as a mid meal is a good way to enjoy the original taste of mango. What we do is make juices, milkshakes, smoothies, aamras, phirni, mango ice creams, sheera, etc. So it is these other ingredients that increase the calories and the sugars that make mango the forbidden fruit.
So enjoy this season by having your mango guilt free!

Categories Health

Infused Water – Reality Or Myth

Here is another new buzz, ‘infused water’. The first thing that comes to our mind when we feel thirsty is ‘water’. Keeping yourself hydrated is very important and not to forget that water is the most important nutrient. No doubt water is the best choice but drinking plain water every day is just like eating the same food every day – boring and monotonous. Of course, we do not eat the same food every day then why same plain water every day?

So avoid the boredom and at the same time fill your bottle not just with water but loads of vitamins, minerals and taste. Here is a very refreshing as well as healthy alternative- INFUSED WATER

Infused water is good for hydration, energy and detoxification. It’s an easier way to achieve your recommended daily water intake. 

Infusing water with a little flavour is really simple. Fill a pitcher with water, add thinly sliced fruits, fragrant herbs or spices, and chill in the refrigerator.

We all are well aware that dehydration is linked to headaches, muscle fatigue, obesity, poor gut health and lethargy. Infused water is an amazing and fun-filled way to hydrate your body and infusing your water with fruits, herbs, or flowers not only improve the flavour, but also add essential vitamins that help your body.

This is a natural and economical option compared to sodas and aerated drinks which are packed with preservatives, high amount of refined sugars, chemicals, and artificial colours. 

Infused water also curbs your appetite, stimulates your immune system, helps in weight management, prevents acidity/heartburn and also regulates your blood glucose levels.

Infused water gives a boost of energy, kick-starts your metabolism and also a very natural way to detox your system.

Also, it’s an amazing way to incorporate vitamins and minerals in your child’s diet.

Categories Health

Stay Healthy This Diwali!!!

During Diwali we tend to eat a lot of sweets; we should keep a check on our health and weight. Foods should be enjoyed in small amounts. Here are few tips to stay healthy for Diwali. Pre-Diwali party: Pre-Diwali parties are something one can’t avoid and most parties have fried foods and lots of sweets. Eating a heavy meal slows down the metabolism. Choose salads, soups, fruits, grilled and roasted foods. Have a light meal before you go for a party that will help you to stay full and will not indulge in wrong foods.

Exercise:
If its Diwali or Christmas, continue with your exercise: During Diwali and for a month after Diwali, increase the duration of your exercise by 15 minutes. It is better to stay active and fit to keep the weight gain away.

Pick Low-fat, Low-sugar Ingredients:
All of us usually make sweets at home for Diwali. Choose ingredients that are low in fat and sugar content so that the end-product is healthy. Be careful about not getting fooled by the “low-fat” label on your ingredients. 

Use Less Oil:
A list of delicious food has been prepared for the guest; just make sure you cook them in a limited quantity of oil. Having the “occasional” fried food gives you more cholesterol. Even occasional oily food should be less on oil.

Stay Hydrated 

During the festival season, its snack time and you can’t refuse your guest by saying I am on diet.  A glass of water is enough to make your stomach partially full and hence, you will eat less. This way, you limit your calorie intake.

Eat Consciously:

Be conscious of what you eat during festivals. You can also attend an extra workout session after the gala ends. It’s you who will decide the quantity of meals eat either a healthy or unhealthy meal in portions.

Alternatives to Sweets:

This Diwali instead of following the tradition of serving the guest sweets, serve health snacks like roasted dry snacks, dry fruits, fruits, nuts etc.

Post Diwali:

After Diwali every one wants to lose that extra weight & go for a detox. You have to understand your body. Detoxification is good for cleansing but it’s not the one stop solution. Detox cannot be followed for many days. It can be done for 3 days. Follow a healthy balanced diet .intake more of fruits and vegetable, fresh vegetable juice which give more fibers, eat less salt and sleep well. A rested body will  absorb the right food and  digest well and which will promote weight loss.
Categories Diet, Fitness

Guidance Towards Importance Of Diet & Fitness In Management Of Diabetes

Eating balanced meals is a part of taking better care of yourself and managing diabetes. Physical activity is important for people with diabetes. Balance your food and regular exercise is the key to manage diabetes.

What you need to know about healthy eating for diabetes:
While exercise is important, what you eat has an impact on controlling diabetes. Your nutritional needs are the same, pay attention to the food choices, mostly the carbohydrates you eat.
Eat more of: 
Healthy fats from raw nuts, olive oil, fish oils, flax seeds, whole milk dairy, or avocados
Fruits and vegetables—ideally fresh, the more colorful the better; whole fruit and not juices
High-fiber cereals and breads made from whole grains or legumes
Fish and shellfish, organic, free-range chicken or turkey
High-quality protein such as eggs, beans, milk, cheese, and unsweetened yogurt
Eat less of:
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 pasta or rice
Processed meat and red meat from animals fed with antibiotics, growth hormones, and GMO feed
Low-fat products that have replaced fat with added sugar, such as fat-free yogurt
Choose fiber:
Carbohydrates have an impact on your blood sugar levels more than fats and proteins. Be smart about what types of carbs you eat. Limit refined carbohydrates like white bread, pasta, and rice, as well as soda, candy, packaged meals, and snack foods. Focus on high-fiber complex carbohydrates they are digested more slowly, thus preventing your body from producing too much insulin.
What is glycemix index:
High glycemic index (GI) foods in your blood sugar increases rapidly, low GI foods have the less effect on blood sugar.
Choose your sweets smartly:
If you have diabetes, you can enjoy a small serving of your favorite dessert. Moderation is the key.
Eat sweets with a meal, rather than as a stand-alone snack
Reduce the amount of sugar in recipes
Find healthy ways to satisfy your sweet tooth
Exercise:
Exercise can improve your insulin level.  An easy way to start exercising is to walk for 30 minutes a day. You can also do swimming, biking, or any other activity that helps you to sweat out.
Diabetic Recipe:
Low glycemic index kebabs
Ingredients:
Rajma- 1 katori (soaked overnight & pressure cooked)
Brown bread/ Multigrain bread- 2 slices
Oats- 1 katori grinded
Ginger, garlic & chilli paste- 1 tsp
Garam masala- acc to taste
Lemon juice- ¼ lemon
Salt – acc to taste
Oil- 1 Tsp
Method:
Break bread into small pieces & churn in a mixer.
Remove ½ katori oats to be used for covering. 
Add all ingredients in a bowl mash & mix well.
Mould into kebabs.
Heat oil on a pan.
Roast the kebabs until golden brown.
Serve hot with coriander chutney.
Nutrition Quotient:
High in soluble fiber.
Wholesome breakfast for diabetics.
Will aid in reducing cholesterol.
Low cal healthy snack.
Categories Weight Gain

5 Underlying Factors Causing Weight Gain

Maintenance of a healthy weight requires control of food habits and a regular fitness regimen where some may choose exercising inside the confines of a gym whereas some prefer outdoors. More often than not, readers want to know why is it so hard to maintain weight and why do they face unnatural weight gain even after following a proper diet chart and an exercise plan. Unnatural weight gain is becoming more common these days, we can blame upon factors like water retention, constipation, or pregnancy but it is of utmost importance to actually understand the real reasons behind weight gain.

  1. Genetics

Doctors suggest that our genes have a major role to play when it comes to gaining weight or obesity. Our genetics may factor for obesity if our parents are obese too and vice versa. Though genes cannot always predetermine future health, it is also a fact that multiple genes coupled with external behaviors like over-eating and lack of physical activity increase a person’s susceptibility towards weight gain.

  1. Medical Conditions

Our bodies tend to gain weight due to some medical conditions like Hypothyroidism, increased cortisol (stress hormone) production, Cushing’s syndrome etc. Weight gain also occurs due to use of certain kinds of drugs that are required for our medical conditions such as antipsychotic medications, corticosteroids, antidepressants and birth control pills. Women facing menopause experience weight gain due to the hormonal changes when a decrease in Estrogen is caused in the body. Women facing PCOS mostly becomes prey to weight gain and this is caused due to escalating insulin levels and of course water retention in PCOS patients.

  1. Processed Foods

The most reputed weight maintenance plan found online suggests that the lead cause of weight gain depends on the kind of food we are bringing to our food palate every day. Processed foods or foods containing preservatives are usually loaded with salt and sugar, containing trans-fats and oils, such foods increases the cholesterol levels in our bodies and in the long run, also triggers illnesses and diseases. Green leafy vegetables or foods with high nutrition are well suited to be included in our diet every day.

  1. Stress

Stress can be a root reason towards weight gain which is very hard to notice. Stress regarding work, deadlines, family, children, daily chores add up to the levels of our stress hormone called ‘Cortisol’, excess of Cortisol during those exuberant stressful periods causes insulin levels to rise in our bodies and this results in our blood sugar to drop and that is how most of us crave for fat filled, sugar rich foods. Too much stress can put one in a habit of binge or over eating, and that is really detrimental to our health.

  1. Lifestyle choices

Our lifestyle choices can add on to our worry of weight gain. Habits like regular smoking, drinking, eating outside, and eating late at night, unruly sleeping habits cause’ weight to fluctuate. Both men and women especially gain weight in the abdominal area due to their unruly lifestyles. One must make changes in their lifestyle or enroll in any available online detoxification program to prevent from unnatural weight gain.

Categories Diet

Ramadan Diet

RAMADAN being the holy month. A month of blessings.
This month requires us to maintain a healthy lifestyle so we can fulfill our spiritual and physical requiremets of the day.one hot topic every day in the month of Ramadan is ” what to prepare for Iftar ?”

Oily and fried food stuff with a lot of sweets and drinks is a regular iftar menu. but a very important questions we need to ask ourselves is about health concern.we surely need energy to regain the body strength but the fast we keep from dawn to dusk is a regular time in which body utilizes the food energy stored from the consumption of sehri. once the food energy ends,the body uses fats to provide energy and we reach the time to break the fast.

This proves that overeating is not a solution to regain the energy for the whole day as body has its own mechanism.

FOODS TO BE CONSUMED IN SEHRI.

slow digesting foods which are also called complex carbohydrates,should be consumed more in sehri time as they take longer time to digest while making you feel less hugry during the day time. few examples of such food are : lentils,oats,bran,skinned potatoes,beans and fruits

FOODS TO BE AVOIDED AT IFTAR..

Always start eating with something light ,specially something in liquids would be preferred as it will help to hydrate the GI track. always remember to eat slowly or it could lead to over-eating or cause indigestion.

fast burning food which include white flour or fried food and oily food should be avoided. items like sweets,cakes and biscuits are not an ideal choice either.you should also restrain from very spicy food.

FOOD ADVICE FOR THE WEIGHT WATCHERS….

Weight watchers are os micsinver concerned about the food intake.what they want is a diet which can provide them high energy with a low calorie intake.let us look into some snacks and meals that provide us with high energy while keeping the calorie count low.

FRUIT SALAD: a bowl of fruits like apple,watermelon,banana and pear can give you a bowl full of energy.CEREAL: a cereal bowl high in fibre with some raisins mixed with honey and milk is a tasty yet energy filled meal

ALMONDS: eat a handful of almonds to maintain your energy level.
YOGURT : 8 ounce of yogurt if included in your diet can provide you with a good source of vitamin B. you can add fruits in your fresh yogurt to give you a different taste.

BOILED EGG : boil your egg and eat the egg white which will provide you with a great source of protein.
RED OR GREEN BEANS : one cup of beans can easily cover half of your daily requirement of potassium .you can simply boil the beans and add them in your pasta or salad to enjoy the energy food.
SMOOTHIE AND SHAKES : milk and fruits combined is a nutrition bomb. add few seedless dates to your drink before you blend it to make a delicious fruit shake, to provide you with more power and taste.
BERRIES : yummy and scrumptious berries are a massive source of nutrients and antioxidants. be it fleshy red strawberries or tasty blue berries, add them in your fruit bowl, cereal, shake or salad ad benefit from the tasty source of energy.
DATES : they provide quick energy as they digested easily and fast consumption of dates after breaking your fast, provides you with a balanced and healthy diet.
TIPS FOR THE MONTH OF RAMADAN…
  • Avoid over eating
  • consume a good amount of water during iftar and sehri time, to avoid dehydration
  • eat slowly digestive food in sehri
  • eat high energy food in iftar
  • avoid fried,oily and spicy food
  • reduce caffeine and smoking habits before Ramadan to avoid addiction issues
  • Adjust your medication schedule if you are on any special medication
  • Diabetic patients should keep a regular check on their sugar level to avoid high or low level of sugar in blood

FOODS TO AVOID

  • Deep fried foods, eg pakoras, samosas,fried dumplings
  • high sugar/high fat foods, eg indain sweets such as ghulab jamun , rasgulla , balushahi , baklawa
  • high – fat cooked foods, eg parathas,oily curries, greasy pastries.

HEALTHY / ALTERNATIVES FOODS

  • Whole grains, eg chickpea ( plain or with potato in yogurt with different indain spices) , samosas baked instead of fried, and boiled dumpling
  • milk based sweets and puddings
  • alternate with chapattis made without oil,and baked or grilled meat and chicken.

COOKING METHODS TO AVOID

  • Deep frying
  • frying
  • curries with excessive oil

ALTERNATE COOKING METHODS

  • Shallow frying – usually there is very little difference in taste
  • grilling or baking is healthier and helps retain the taste and original flavour of the food,especially chicken and fish
  • start with measuring the oil used in curry and try to bring the oil content down gradually eg reducing 5tbsp to 4. this a good way of reducing oil without noticing much difference in the taste.a useful tip is to use more onions and tomatoes in the bulk of the curry.

RAMADAN DIET

SEHRI

  • Brown bread sandwich +1 fruit + 1 skimmed glass milk /1 cup green tea/tea
  • Oats upma – 1 bowl / oats cheela – 2 in no. + 1 fruit + 1 glass skimmed milk / 1 cup green tea/tea
  • Muselli/ Wheat Flakes + 1 Fruit + 1 Glass Skimmed Milk+tea
  • 2-3 Egg Whites ( Omelets/ Scrambled ) + 2 Phulkas / 2 Sliced Of Brown Bread + 1 Fruit+1 Cup Green Tea/tea
  • 2 Stuffed Paratha ( Raddish / Cauliflower /Palak ) Without Ghee / Butter / Oil + Curd / Raita + 1 Fruit+tea/green tea

IFTAR

  • 2 Dates +1 Fruit + 5 Almonds / 2Walnuts +Grilled Chicken ( 2-3 medium pieces ) + Salad\
  • hicken Tikka + Salad +soup
  • 1 Bowl Sprouts Chaat + Green Chutney +Curd +Salad
  • 2 Moong Daal Cheela + Green Chutney + curd + salad
  • Chicken Sheekh Kabab + Salad +soup
  • Chicken Sandwich +soup+salad
  • Paneer Tikka + César Salad +soup
  • Besan chilla+gren chutney+salad+curd
  • Vegetable daliya+curd
  • 1 small wheat roti+veg+salad+soup
  • Soya granules/soya chunks kebab/vegetable+salad+soup

Post ifftari : Green tea

INSTRUCTIONS

  • Prepare Chicken Instead Of Mutton
  • Avoid Organ Meats , Deep Fried Foods And Rich Gravies And Deserts And Sauces
  • Drink Good Amount Of Liquids Like Neembu Pani , Coconut Water , Chaas , green Tea , Barley Water , Vegetable Juices in Iftaari
  • Use Healthy Cooking Methods Like Grilling , Baking , STEAMING , microwaving and Shallow Frying than
  • deep frying