September 11, 2006

Foody tips


You are what you eat. A balanced diet is essential for maintaining good health.
True, but what happens when that food is just anything? We rush to work as soon as we wake up in the morning without breakfast and grab foods like burgers, chaats, pastries etc instead of our lunches!

We go out in the evenings which but of course includes a meal in the restaurant. However, the plush d├ęcor of the restaurants does not ensure good quality food neither do burgers and pizzas.

Nutrition and dietetics has been included in the syllabi of almost all schools and colleges and dieticians, like beauticians, are mushrooming everywhere, yet, not a thought is given to by us, when we are young, hale and hearty.

Apart from the threat of acidity, lack of a balanced diet leads to a deficiency of vitamins and minerals. So, we have young girls suffering from anemia, skin disorders and ulcers of the mouth. Iron deficiency is the cause of anemia, while deficiencies of vitamins A and B lead to skin and mouth diseases many a time.

A sixteen year old boy needs 3600 calories a day while a man weighing 59 kg would need 2700 calories a day. The youngster is still growing, so he will need more calories. For this we must ensure a nutritious diet that will provide the daily required quantity of energy to our body. Healthy eating habits therefore are very necessary. There are seven basic food groups and a balanced diet must include foods from each group. They are:
Meat, poultry, fish, eggs, dried beans and peas, and nuts – Chief sources of proteins and some minerals and vitamins like vitamin B1.
Leafy, green and yellow vegetables - main sources of vitamin A, iron and fibre.
Citrus fruits, raw cabbage, salad greens, and tomatoes - main sources of Vitamin C.
Potatoes, other vegetables, non citrus fruits – Main sources of carbohydrates, minerals and some vitamins.
Bread, breakfast cereals and flour – rich sources of vitamins, minerals and starch.
Butter, ghee and oil – provide fats.
Milk and its products –sources of vitamin A, vitamin B2, calcium and proteins.

A little less of canned food and oil and a little more of fresh vegetables and fruits will surely stand us in good stead. So, next time you feel like a trip to the latest swanky restaurant in town, try a home-made green salad. You will never have to worry about an increasing waistline!
Category: Health
See also: Weight reduction diet tips / Benefits of walking / Facial exercises for a youthful look-1 / Facial exercises for a youthful look-2 / Water-some health benefits of drinking it / Simple tips for sitting / Calcium for strong bones and teeth



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76 comments:

  1. Annaporna3:56 PM

    Black beans have lots of protein and are very inexpensive. Salads with some lot-fat dressing, add some nuts and cheese on top -- can be done cheaply.
    Of course, pastas and rice are cheap -- toss with your favourite in season veggies and you have an easy dinner!

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  2. Anonymous4:19 PM

    When choosing fats, your best options are unsaturated fats: monounsaturated and polyunsaturated fats. These fats, if used in place of others, can lower your risk of heart disease by reducing the total cholesterol and low-density lipoprotein (LDL) cholesterol levels in your blood.

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  3. unknown4:20 PM

    Saturated and trans fats (trans-fatty acids) are less healthy kinds of fats. They can increase your risk of heart disease by increasing your total and LDL ("bad") cholesterol. Dietary cholesterol isn't technically a fat, but it's found in food derived from animal sources. Intake of dietary cholesterol increases blood cholesterol levels, but not as much as saturated and trans fats do, and not to the same degree in all

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  4. Venkatrao3:25 PM

    Sit down to eat. Even at a function where people are milling around, fill a small plate with favorite nutritious choices, find a chair and sit. This will aid digestion and satiety. Frequently, others will sit with you.

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  5. Jagannath3:56 PM

    Start each day with foods that give you a nutrient bang for your buck: whole grain cereals, skim milk, orange juice, fruit, or yogurt with a bagel. Try to reduce intake of low- yield coffee, soda, donuts and other baked, boxed or bagged sweets and snacks.

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  6. unknown9:08 AM

    Cleaning and caring for the inside is just as important as the outside, maybe even more. If your body is filled with healthy nutrients, it has nicer tools to use when it makes your new skin cells. Eat more fruits and vegetables that are darker and more colorful; they have more vitamins in them. Vitamin A maintains and repairs skin tissues. Vitamins C and E act as antioxidants and protect the skin from the sun's ultraviolet rays and pollution. Also (of course) drink at least 8 glasses of water, get at least 7 hours of sleep, and don't smoke! Smoking ages your skin faster and steals water from your body.

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  7. Nilima8:45 AM

    Great tips, I hope by the time I finish with these,I will be close to having a beautiful skin.Thanks.

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  8. A healthy and balanced eating plan should ensure that the following foods are eaten every day: Whole grain breads, cereals and brown rice.
    A variety of fruits and vegetables, either raw or cooked. Lean meat, poultry, fish eggs, beans another dry legumes. Low fat milk, yogurt or other fat free milk products.

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  9. A balanced diet based on appropriate proportions of all the food groups, cooked in a healthy way is the road to health. Food preferences vary with individuals anybody type also becomes a deciding factor.

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  10. Anonymous11:01 AM

    Do you eat when you are not hungry?
    Do you eat when you are bored or unoccupied?
    Do you eat immediately following a fit of anger or when you are lonely or sad?
    Do you feel guilty after eating?
    Do you crave for different types of foods when you are going through different moods, such as anger associated with salty foods and depression with sweets?
    Does eating make you feel better for a short time when you have been burdened with problems?
    If your answers to most of the questions listed above are in the affirmative,youare an emotional eater.

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  11. Kamalaksh6:15 PM

    Chew your food. It’s one of the most important things you can do for good health. Chew 25 to 50 times each mouthful at a minimum. If you are trying to heal yourself from a particular condition, increase the chews. Remember, good digestion starts in your mouth

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  12. Anonymous6:17 PM

    Choose brown rice. It’s simple, nutritious, and one of the most balanced foods to eat on a regular basis

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  13. Aruna9:50 AM

    Red bell peppers have several known health benefits, including the fact that they contain more Vitamin C than any other fruit or vegetable. Vitamin C helps to reduce the secretion of cortisol in the human body. Cortisol is a chemical that is released when you’re stressed, and contain lead to weight gain and trouble falling asleep

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  14. Aswin9:54 AM

    These useful tips are really very beneficial for all of us.

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  15. Pratham5:48 PM

    Don’t overeat. Leave the table before you are feeling really full. It is better for the food to rot and be composted in the earth than to rot and be composted in your body

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  16. Yogesh5:57 PM

    The important thing is to have a balance with good nutrition and exercise. When there is an inadequate intake of essential nutrients, fat cannot be properly burned and accumulates in the body.

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  17. Chaya8:19 AM

    Eat a large percentage of your food raw, and remember to chew it well.

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  18. Eat as much locally grown food as possible.

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  19. Wash your hand before eat.

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  20. unknown5:10 PM

    HEALTH tips
    1. no chocolate
    2.no greasy food /or wipe grease off, all of it
    3. make smoothies when you get hungry
    4.fat free milk
    5.eat out=eat salad w/ chicken or some protein to satisfy u
    FITNESS:
    1.work on each area 15 min. per day (abs, butt, obliques, upper back, arms, legs, etc.)
    2.ALWAYS listen to favorite music while working out
    3.Dance
    4. take a class-at home video or in a gym
    5.buy a workout balance ball, a step (aerobics), dumbells, a workout mat
    6.drink water even if you dont like it

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  21. these tips very useful thanks for sharing

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  22. Sanyam9:35 AM

    Maintaining a healthy diet can sometimes be difficult for a woman in the working world. With all of the fast food restaurants and virtually no time to exercise. Not to mention the level of stress. Maybe taking fresh fruit and water to work will eliminate some of the stress simply because you are changing your diet. It can happen.

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  23. Nakusha9:45 AM

    Eating too much salt can raise your blood pressure. And people with high blood pressure are three times more likely to develop heart disease or have a stroke than people with normal blood pressure.

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  24. Food Expert11:16 AM

    Eat or drink a moderate amount of the Milk and dairy foods.These foods contain a good source of calcium, which is essential to our diet, but as these foods can also be high in saturated fats try to choose reduced fat versions when possible.

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  25. unknown11:23 AM

    Eat less high kilo joule foods-Limit fast food and other low-nutrient snacks, such as chips and candy. But don't completely ban favorite snacks from your home. Instead, make them "once-in-a-while" foods, so kids don't feel deprived.
    Avoid stress while eating. When we are stressed, our digestion can be compromised. Avoid eating while working, driving, or watching TV (especially disturbing programs or the news). Also avoid confrontations, serious discussions or worry during meals.

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  26. Anonymous4:34 PM

    The anti-oxidants found in walnuts are essential to skin regeneration and elasticity, but walnuts also include chemicals that help boost circulation, bringing oxygen and nutrients to your skin cells quickly. Just four walnuts a day will provide you with all their skin-protecting benefits. Try adding walnuts to salads or cooked vegetables, or roast them at low heat for just 160 degrees for a tasty, nutrient-packed snack.

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  27. Pratibha4:38 PM

    My skin looks better when I don’t eat some much meat and sweets. I was addicted to sweets for many years and I stop eating them for 2 months already ( I eat like 1 time in week) and I can really see the difference.

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  28. uknown9:33 AM

    # Have a healthy-fat appetizer. When you eat a little healthy fat before meal, you slow down the rate at which your stomach empties. Examples include olive oil, nuts, avocado, and fish. Eating them will make you feel fuller faster from the meal. Eating them will also keep your blood sugar levels spiking up after meal and makes it easier for your body to absorb fat-soluble nutrients.

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  29. Anonymous9:37 AM

    Feast on fiber. Fiber takes a long time to digest, which means your stomach empties more slowly and the time until your next meal won't seem so far away

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  30. Vikram9:56 AM

    Best Body Building Diet?

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  31. Anonymous9:58 AM

    everyones body is different. But this is what worked for me and has been working the past 12 years when I want to add mass.

    Eat, Heavy weight lifting, allow the body part to rest no less than 48 hours, sleep, no strenous cardio, good nights rest, protein and water around the clock.

    Those are the ingredients no this is how you put them into play.
    1)Eating- man when Im putting on mass I try to eat and consume at the same time a day. I wake up to a protien shake and vitamins before i hit the bathroom or brush my teeth. 2 hours later Im eating breakfast, 3 hours later im eating lunch, 2 hours later downing a shake...you get the drift? 2-3 hours you want to consume.

    2)working out with enough in your body- I hit the scales at 255LBS walking weight. I refuse to touch the weights until I get a minimum of 200 grams of protein in my body that day. Immediatly after my workout I go to my car with a Protein shake and a small meal. Most important meal is the one after your workout..f@#k creatine.

    3) Slow digestive proteins and complex carbs~ Casein protein and vitamins before bed, adding potatos and sweet potatos in your diet is a plus.

    4)H2O~ My daily goal is no less than 2 gallons. You gotta pump the water man. A body builder always looks his best the day after a competition because they deprive themselfs and flush out for the competition. They pump crazy water afterward to prevent damage.

    REST!!!! Most important peice is rest, let those muscle have a minimum of 48 hours rest. Take naps if you can, stretch in between every set.
    Source(s):
    I can go on and on but thats my 2cent on it. I have put on great quality mass thoughout the years biggest thing for mass are compound movement with heavy weight. For chest incline bench, heavy dumbell press, weighted dips...you want to stretch your pecs with great resistance..

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  32. Anonymous10:00 AM

    everyones body is different. But this is what worked for me and has been working the past 12 years when I want to add mass.

    Eat, Heavy weight lifting, allow the body part to rest no less than 48 hours, sleep, no strenous cardio, good nights rest, protein and water around the clock.

    Those are the ingredients no this is how you put them into play.
    1)Eating- man when Im putting on mass I try to eat and consume at the same time a day. I wake up to a protien shake and vitamins before i hit the bathroom or brush my teeth. 2 hours later Im eating breakfast, 3 hours later im eating lunch, 2 hours later downing a shake...you get the drift? 2-3 hours you want to consume.

    2)working out with enough in your body- I hit the scales at 255LBS walking weight. I refuse to touch the weights until I get a minimum of 200 grams of protein in my body that day. Immediatly after my workout I go to my car with a Protein shake and a small meal. Most important meal is the one after your workout..f@#k creatine.

    3) Slow digestive proteins and complex carbs~ Casein protein and vitamins before bed, adding potatos and sweet potatos in your diet is a plus.

    4)H2O~ My daily goal is no less than 2 gallons. You gotta pump the water man. A body builder always looks his best the day after a competition because they deprive themselfs and flush out for the competition. They pump crazy water afterward to prevent damage.

    REST!!!! Most important peice is rest, let those muscle have a minimum of 48 hours rest. Take naps if you can, stretch in between every set.

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  33. Sairam8:47 AM

    Eat whole grains. Go for sprouted grain breads (often found in the frozen section of the grocery store). Make steel-cut oats for breakfast, adding dried fruit or organic peanut butter for flavor.

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  34. Nandu8:47 AM

    Pile on the ginger. Find a ginger dressing to use on salads, sip ginger tea made from fresh ginger root or use fresh ginger in stir-fry.

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  35. Sheshadri8:50 AM

    Foods and drinks high in alcohol and caffeine dehydrate the skin, accelerating the development of wrinkles.

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  36. Anonymous3:34 PM

    to Get and Stay Healthy
    Eat for great health and avoid unhealthy food.
    Increase your intake of healthy high fiber foods.
    Get at least 30 minutes of physical activity every day.
    Eat plenty of healthy vegetables from the vegetable list.
    Choose more fresh raw nutritious fruits from the fruit list.
    Stick with organic produce and meats whenever possible.
    Limit your salt, bad fat and and refined carb high glycemic foods.
    Increase your water intake and reduce sodas, coffee and alcohol.
    Use weight loss strategies that work to maintain optimum weight.
    Manage your stress with good eustress distress management.
    And take the best high quality nutritional health supplements.

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  37. Anonymous3:37 PM

    Processed foods can also have lots of hidden fats. Dietary fats are best when they come from the unrefined natural fats found in nuts, seeds, fish, soy, olives and avocado because this fat is accompanied by other good nutrients.

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  38. Anonymous11:37 AM

    "Humans live on one-quarter of what they eat; on the other three-quarters lives their doctor." -

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  39. Anonymous11:38 AM

    "Very few people know what real health is, because most are occupied with killing themselves slowly." - Albert Szent-

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  40. Ashok9:55 AM

    I think I believe this mostly for not eating balanced. I think drinking too much caffeine, alcohol, or not enough fat and protein is what makes the skin dull and dehydrated.

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  41. Anonymous10:23 AM

    What are some examples of acute under nutrition and chronic under nutrition?

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  42. Dhanya10:24 AM

    thinness, malnutrition, swollen tummy, can go into scurvy, pernicious anemia and other life threatening conditions.

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  43. People with allergies would benefit from a diet that is less processed and closer to natural foods

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  44. Milind10:28 AM

    "Eating healthfully is a great way to boost immunity and prevent flu."

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  45. Dr.Ajit10:29 AM

    I recommend a healthy, natural, varied diet as close to the earth as possible

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  46. Kalika8:03 AM

    Skin performs many important physiological functions and is extremely susceptible to free-radical damage. To function optimally and stay healthy, your skin needs nourishing with antioxidants from the inside and outside. For our overall health, we need supplements in addition to a healthy diet. But for the health of our skin, internal nourishment is not enough: topical antioxidants are essential.

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  47. Sudheendra2:54 PM

    The most recent research have shown that the best “brain boosters” are in fact simple things like consuming more vegetables, lessen your intake of sugar and do your exercise.

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  48. Bharati3:08 PM

    some important antioxidants and the foods they are found in :
    Vitamin A and carotenoids. Carrots, papayas, mangoes, milk and eggs.
    Vitamin C. Citrus fruits.
    Vitamin E. Green leafy vegetables and nuts.
    Selenium. Sea foods, oat meal, nuts, whole wheat, and meats.
    Lycopene. Tomatoes, watermelon, and pink grapefruit.
    Lutein. Dark green leafy vegetables, spinach, and brussels sprouts.
    Lignan. Oats, flax, barley, rye.
    Antioxidants in their fresh and natural forms have been proven to be easy absorbed and beneficial to the body, but in supplement form their benefits are less clear and their use is more controversial.

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  49. Deepak3:09 PM

    Wonderful post! This could aid a whole lot of folks learn about this matter.

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  50. Anonymous5:15 PM

    ry the following:
    - Don't eat oily / fried foods
    - Don't eat spicy foods
    - Have fresh fruits and vegitables in salad (25% of your food)
    - Have 1 litre warm water in morning daily empty stomach, then go to toilet
    - Eat little less than hunger in night and go for 15 min walk before go to bed
    - 5 min exercise before breakfast: lay down on back, keep legs straight, lift upper portion and try to touch your knees with your nose (do not try hard), lay down back, repeat for 5 minutes and increase time slowly
    - Don't sit on chair regulary for more than 1 hour. Have 2 min break in every 1 hour. Just walk around and come back to work.
    - Stop drinking cold water after food. Have tea / coffee / warm water or best is no liquid for 30 min. Cold water solidifies the oils in food which hardly digest and results a big tummy.
    - Keep your stomach soft. Take treatment for and gastric and constipation problem.

    Just change your habits and your tummy will go one day.

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  51. Anonymous5:17 PM

    1. Eat fruit salad before taking food. Take food after finishing salad. Because, you can get low-calorie, anti-oxidant and vitamins before you take your food and you will be able to lose weight.
    2. Drink soup before eating. Because, this low-calorie drink will satisfy your hunger.
    3. Try to avoid oily foods. This will help you to lose weight.
    4. Eat fruits in Tiffin. You may eat water-melon, apple and orange but avoid some high-calorie fruits like mangoes, grapes etc.
    5. Shorten the quantity of breads in dinner. You may eat some salad and fruits.
    6. Drink a glass of water before taking food. You may not feel much hunger.
    7. Cut fruits it in well shapes whatever fruits you eat. It will be tasty more.
    8. Try to avoid boiled rice because this food has high calorie. Eat green vegetables with some boiled rice.
    9. Prepare dal/soup with vegetables. By doing this you can shorten calorie.
    10. When you feel hungry, eat water-melon, drink orange juice. These low-calorie fruits will help you to lose weight.

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  52. Shrisha9:27 AM

    diet is the single most important factor in a rejuvenation regimen.

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  53. Anonymous10:21 AM

    * Restricted Diet provides you with what body actually needs and keeps extra calorie away.
    * Low calorie diet with a balance of all nutrients is the ideal menu for all.
    * Starving or over eating should be avoided. Going for crash diets and binges are fatal for life and may lead to depression. Hence eating what your body requires needs proper diet planning.
    * Taking raw food rich in vitamins and minerals acts as rich source of anti aging agents.

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  54. Ramadev10:23 AM

    Eat plenty of fibre!,Be careful not to eat too much fibre, but maintain a balanced and healthy diet,Try not to snack too much and Have a balanced, healthy diet.

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  55. Shreesharan9:35 AM

    Foods rich in Vitamin C have the properties of acting as fat burners. Limes, lemons, oranges, grapefruit and vegetables...

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  56. Archana9:36 AM

    Get potassium in bananas and plantains, beans (black, kidney, white, etc.), cantaloupe and honeydew melons.

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  57. Satendra9:37 AM

    Iron rich foods include: liver, lean red meats, seafood, beans, iron fortified whole grains, including cereals, breads.

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  58. Anjana9:53 AM

    Start and finishyour eating for the day early. Eat breakfast as early as possible,andfinish your day off with an early dinner and a no-eat-after-8pm

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  59. Jamuna9:56 AM

    Avoid night snacks

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  60. Gopalkrishna9:57 AM

    Regulate your meal times

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  61. Shilpa9:30 AM

    Avoid Sodas, Juice Boxes and Sports Drinks

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  62. Kruti9:35 AM

    # Three servings of vegetables should be consumed each day. Vegetables that are particularly good for you include cabbage, vegetable juice (make sure to purchase juice that does not include any added sugar or sodium), and lots of leafy salad greens.
    It is beneficial to consume two servings of fruit per day. Whole fruits and natural fruit smoothies are great options.

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  63. Prarthana9:36 AM

    It is beneficial to consume two servings of fruit per day.

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  64. Anonymous9:59 AM

    These recipes have no more than 3 grams of fat per serving
    Soup recipes
    Carrot soup, Easy chicken stock, Easy vegetable stock, Potato-fennel soup, Pumpkin soup and Summer vegetable soup

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  65. Ketaki10:15 AM

    Try to eat every 2 to 3 hours.
    • Do not eat complex carbohydrates after 6:00 p.m. or four to five hours before going to bed.
    Try to eat one gram of protein per pound of lean body mass on lifting days and .8 grams of protein per pound of lean body mass on non-lifting days.
    Never eat more than 70 grams of protein in one meal.

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  66. Sharad8:21 AM

    Learn how keeping a food diary is a good first step toward weight loss.

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  67. Anonymous8:26 AM

    there are many health benefits of nuts and there are many reasons for you to include nuts in your diet.Nuts contain an abundance of protein and are extremely rich in amino acid arginine and Vitamin E.Eating a handful of nuts daily may help prevent weight gain and possibly promote weight loss.protein and fiber in nuts promote a feeling of fullness, therefore, making you eat less.

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  68. Gurudev8:44 AM

    Whole-grain breads and cereals, dried beans and peas, vegetables, and fruits contain various types of dietary fiber essential for proper bowel function. Eating plenty of these fiber-rich foods may reduce your risk of cancer and heart disease. The benefits from a high-fiber diet may be related to the foods themselves and not to fiber alone. For this reason, it’s best to get fiber from foods rather than from the fiber supplements you can purchase in a store.

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  69. Ramanathan9:07 AM

    A poor diet can cause serious and life threatening disease causing a lot. On the other hand, for a good nutrition and a healthy and preventing illness even the risk of another

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  70. Ranjana9:01 AM

    Cucumber helps in the cleansing of accumulated toxins associated with kidney and bladder congestion, calculi stones, and heart disease. It makes an excellent food and many disease for many afflictions of the teeth and gums like pyorrhea.

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  71. Bhavya10:36 AM

    Include lots of green vegetables foods like beans, spinach, carrots etc. green vegetables in your diet. These are full in nutrients and less in calories.

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  72. Pramila10:37 AM

    Use low fat free products like fat free milk, yogurt, cheese, eggs, dry beans and peas, white meat chicken, fish, etc. These foods are naturally less in fats.

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  73. Khushi10:49 AM

    Do include whole grains in your diet. Whole grains like wheat, cheerios, raisin bran, oatmeal etc are good source of proteins and other important nutrients.

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  74. Food Expert10:50 AM

    Avoid packed foods and processed foods as they are full of fats and other preservatives.

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  75. Any kind of the fiber food makes the urination process easier. All kinds of fruits and vegetables contain the fiber in them. In case of the unpolished rice, wheat, corn and many other pulses there are carbohydrates besides fiber. So these food products not only gives the fiber content to the body but also gives strength to the body

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  76. Food Expert2:21 PM

    balanced diet
    fresh fruits
    fresh veggies
    whole grains (ex: whole wheat bread, brown rice, oatmeal, low fat granola)
    low fat and fat free dairy
    lean protein (skinless and boneless chicken, turkey)
    ground lean beef or turkey
    beans, hummus, peanuts, almonds, Brazil nuts
    dried fruit
    salmon, tuna, flounder, cod and other fresh fishes
    water

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