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3 years ago Featured

Best foods for fibre

Best foods for fibre: Fibre constitutes an important part of a healthy and balanced diet. Fibre is of two types: soluble fibre and insoluble fibre. Both these types have their own advantages.

Soluble fibre: Soluble fibre is the fibre that dissolves in the water in our digestive system.

Insoluble fibre: Insoluble fibre is the fibre that does not dissolve in water.

Fibre can only be found in foods that originate from plants. Fibre cannot be found in poultry and dairy products. Hence, a diet that is rich in plant sources is necessary for fulfilling the needed daily intake of fibre.

Fiber is important because:

  • Helps in blood sugar control.
  • Reduced risk of heart diseases and better heart health.
  • Also helps in weight loss as well as weight management.
  • Keeps cholesterol levels down.
  • Helps in keeping your bowel healthy.

 

Thus, now we know that fibre is very important for a healthy body. So, here are the best foods for fibre.

Best foods for fibre

Here are some of the best foods for fibre

  • Split peas:

These contain around 16 grams of fibre in a cup and hence are one of the best foods for fibre. You can prepare many tasty dishes out of split peas.

  • Broccoli:

Broccoli is also rich in fibre. Along with fibre, broccoli also contains other important nutrients.

 

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  • Green peas:

These little green balls also contain lot of fibre. Along with fibre, green peas are also rich in proteins.

 

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  • Kidney beans:

Kidney beans, or popularly known as ‘rajma’ also has a high fibre content. Thus, rajma is also one of the best foods for fibre.

 

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  • Pomegranate seeds:

Pomegranate seeds are also rich in fibre. These little seeds are great as a snack.

 

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  • Okra:

Okra, also known as ladies finger, also contains a good amount of fibre. This is also one of the best foods for fibre.

 

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  • Chickpeas:

Chickpeas contain around 12.5 grams of fibre in a cup. So, you can also add chickpeas for a fibre-rich diet.

 

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3 years ago Featured

Foods that fight inflammation

Our immune system identifies damaged cells, irritants or other foreign materials. As a result,this leads to a process known as inflammation. Inflammation is like our body’s attempt at self-protection. It is a part of body’s immune response.Moreover, chronic inflammation can lead to various diseases and weight gain. The wrong kind of diet can also cause inflammation. So, here’s a list of foods that can help you to reduce inflammation. Make sure that you add these foods to your diet.

Foods that fight inflammation:

Here are foods that fight inflammation:

  • Berries:

Berries such as strawberries and blueberries contain antioxidants as well as anthocyanins.  These are known to have anti-inflammatory properties. Hence, include berries in your diet to fight inflammation.

  • Ginger:

Ginger, too, has anti-inflammatory properties. It is one of the best foods that fight inflammation. Ginger contains gingerols, compounds that are known to have anti-inflammatory, anti-bacterial as well as anti-disease properties.

  • Green tea:

Green tea, along with being healthy, also has anti-inflammatory properties. It is the best drink that you can have to fight inflammation. Green tea contains catechins, a group of antioxidants that help to fight inflammation.

  • Turmeric:

Turmeric has been a part of Indian kitchens since centuries. This spice is used extensively in Indian recipes. Turmeric is very effective in reducing inflammation.

  • Tomatoes:

Tomatoes contain an antioxidant known as lycopene that helps to fight inflammation. Hence, make tomatoes a part of your diet for reducing inflammation.

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3 years ago Featured

Trans fats: Everything that you need to know

Trans fats: What exactly are these trans fats?

Trans fats: We keep hearing this word ‘trans-fat’ everywhere. But what does it actually mean? Well, you must have read this word at the back of many packaged food items, and here’s what it means:

Upon taking a look at the nutritional facts at the back of various baked or other packaged food items, you will realize that all of them have this one ingredient in common. This ingredient is ‘trans-fat’.

Trans fats

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Trans-fats or trans fatty acids (TFA) are what make cookies/ biscuits, muffins and other baked or packaged food items last for up to months after they are manufactured. The oils that are used in making these items are made to undergo a procedure called hydrogenation or partial hydrogenation. Due to this procedure, the shelf life of the oil increases and the food cooked in or using it stays fresh for a very long time as well as its taste remains unchanged. To top it all, it’s pretty cheap too. This process involves adding hydrogen atoms to vegetable oil at very high temperatures.

But the greatest disadvantage that outweighs all the advantages is that such hydrogenated oils are loaded with trans-fats and these trans-fats are extremely unhealthy. The World Health Organization recommends that trans-fats should not make up for more than 1 per cent of a person’s diet. The amount of TFA found in various food items is at least 5 to 12 times more than that!

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Trans fats: What these fats can do to our health?

We already know that trans-fats aren’t really body and health-friendly. But, what do these actually do to our health? What health risks do these trans fatty acids actually pose? Well, the harmful effects of trans fats include:

  • Trans fats contain unhealthy levels of cholesterol. These are known to raise your LDL (bad) cholesterol and lower your HDL (good) cholesterol.
  • Increase our risks of getting cardiovascular diseases.
  • Increase chances of diabetes.
  • Pose higher chances of getting obesity.
  • Also increase the chances of getting type II diabetes.

 

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So, next time you go grocery shopping, make sure that you do not buy any food item whose ingredient list reads the word ‘trans fat’.

 

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Best dietician in India| Dr Surabhi Jain

 

 

 

 

 

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3 years ago Featured

Weight loss recipes

Weight loss recipes: Are you looking for ways to lose weight? For healthy weight loss, the right kind of foods and diet is necessary. If you are in a dilemma about what you can eat for weight loss, here are some weight loss recipes that you can incorporate in your weight loss diet plan.

Weight loss recipes:

Take a look at these weight loss recipes.

  • Sprouts bhel:

    Weight loss recipes

 

 

 

 

This is one of the best weight loss recipes. Along with being healthy, it is also very delicious.

How to make:

Take 1 bowl of mixed sprouts (moong, matki etc.). Add chopped onions and tomatoes to it. Add some salt, chilli powder and lemon juice to it. Top it up with some sev. For an enhanced taste, you can even add pomegranate seeds to it.

This is a great recipe that can be had for breakfast, lunch, dinner or even during snack time.

 

  • Oats idli:

This is another one of the best weight loss recipes.

Weight loss recipes

How to make:

Dry roast oats in a pan till they turn slightly brown and then make a powder of it after it cools down. Add a little oil to a pan, add mustard seeds, chana dal and urad dal and wait until the mustard seeds splutter. After the seeds splutter, turn off the heat and add this oil seasoning to the powdered oats. Then add some curd to the mixture to form a paste like consistency. Add a little water if needed. Add some salt to it. Keep aside for a few minutes and then the batter is ready to be used.

This is a great recipe that can be had for breakfast if you are trying to lose weight.

  • Brown rice pulao:

    Weight loss recipes

Brown rice is a great option if you want to lose weight. You can make any brown rice pulao. Just replace your regular rice with brown rice. You can add veggies such as carrot, cauliflower, broccoli or mushrooms to it. This is a great recipe for dinner.

 

  • Lentil soup:

    weight loss recipes

Another one of the weight loss recipes is lentil soup. It is rich in nutrients and tastes very delicious.

How to make:

In a pan, heat some oil and add some chopped carrots and chopped onions to it. Sauté these vegetables for about 5 minutes. Then add 1 cup of red lentils to it. Add about 2 cups of water to the pan and let it come to a boil. Add salt to taste. Turn down the heat and cover the pan and let the lentils cook until they start falling apart. Once cooked, turn off the heat and squeeze some lemon juice into it.

This lentil soup can be had for lunch or dinner. This is one of the best weight loss recipes.

 

Best dietician in India| Dr Surabhi Jain

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3 years ago Featured

Best weight loss tips

Best weight loss tips: Here are some of the best weight loss tips that will help you to lose weight and also help in weight management. So, follow these tips for better weight management. These tips are proven to be helpful in weight loss and weight management.

Best weight loss tips:

  • Drink plenty of water. Especially before meals.
  • Drink green tea.
  • Cut back on sugary, oily as well as salty food items.
  • Have size controlled meals. Or use smaller plates and bowls.
  • Stack your kitchen storage with healthy food and not with packed food items.

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  • Exercise often. This is important for weight loss and weight management.
  • Eat plenty of fruits and vegetables.
  • Don’t skip your breakfast. Have a breakfast that is rich in proteins.
  • Sleep well. Try to get an uninterrupted sleep of at least 6 to 8 hours every night.
  • Don’t skip meals. Skipping meals is not going to help you with weight loss.

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  • Balance your meals. If you had heavy lunch then try to have a lighter dinner.
  • Plan your meals in advance. Plan what you are going to have for what meal in advance.
  • Snack smart and avoid mindless munching. Snack on healthier foods such as fruits, sprouts, nuts and seeds etc.
  • Chew your food slowly.
  • Spice up your food.

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  • Maintain a food routine. Eat your meals at the same time every day of same amount.
  • Stay happy and take time out for the things and the people you love.
  • Remember that indulging is good. But only once in a while.

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3 years ago Featured

Immune boosting foods for children

Immune boosting foods for children: It is important for kids to have a strong immunity system so that they can ward off diseases. Stronger the immune system is better is protection against diseases. While all parents do their best to provide their kid with the best nutrition, you can give your kids more of these immune boosting foods for children. These foods will ensure that your child is better protected against various diseases.

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Immune boosting foods for children:

Some immune boosting foods for children are:

  • Nuts:

Nuts such as almonds and walnuts are not only good for overall health and development but also boost immunity. Give your kid a handful of various assorted nuts each day.

  • Vegetables:

As we all know, vegetables are very important. No diet is complete without these, neither is the list of immune boosting foods for children. Hence, make sure that your child eats these every day.

  • Curd or yogurt:

Curd or yogurt contains the good kind of bacteria. It is very essential and is one of the best immune boosting foods in children. It strengthens the immune system by fighting various microorganisms.

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  • Mushrooms:

Mushrooms contain zinc, which is an immune boosting mineral. Hence, make sure that your kid has mushrooms once in a while at least.

  • Eggs:

Eggs are a very healthy food. They are the only food with naturally occurring Vitamin D. Eggs contain various immune boosting nutrients and hence make an essential part of kids’ diet.

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  • Spinach:

Spinach is full of many important nutrients. It is one of the healthiest vegetables available to us. Including spinach in immune boosting foods for children is very important.

  • Fruits:

Fruits are very essential too. Make sure that your child has at least 1 to 2 servings of fruit daily to keep various diseases at bay.

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Best dietician in India| Dr Surabhi Jain| Best dietician in Lucknow

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Foods that boost stamina

Foods that reduce anxiety

 

 

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3 years ago Featured

Foods that boost stamina

Foods that boost stamina: The day is not yet to be over and you feel drained out already? But the good news is- you can boost your endurance by eating the right kinds of foods. You can easily boost your stamina and stay energetic for longer by eating these foods. So next time you have a long, hard day to endure, you know what foods to eat.

The best nutritionist Dr Surabhi Jain says that eating the following foods will give you a burst of energy and boost your stamina.

Foods that boost stamina:

  1. Bananas:

Bananas are a very good source of energy. These provide instant energy. Along with boosting your stamina, bananas are also very healthy. Hence, bananas are an excellent choice if you want to endure a long day or something that is tiring. Banana is one of the best foods that boost stamina.

 

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  1. Dry fruits and nuts:

Best nutritionist Dr Surabhi Jain says that dry fruits and nuts are also a great choice of food if you want to boost stamina. These make your stomach feel full and also provide you with the required energy. Nuts and dry fruits are a very good choice when you feel like munching on something. These are the best foods that boost stamina.

 

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  1. Beetroot juice:

Beetroot juice, along with being nutritious, also helps in boosting stamina. A glass full of beetroot juice is sufficient to keep you fatigue-free.

 

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  1. Eggs:

Eggs, as we all know, are very healthy. Along with being healthy, eggs also provide you with energy. These are excellent as a pre or post workout snack. It is one of the best foods that boost stamina.

 

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  1. Coconut water:

Coconut water contains nutrients in abundance. It is the best as well as natural energy drink. It makes you feel full for a long time and also gives you the required energy.

 

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Foods that boost stamina| Dr Surabhi Jain| Best Nutritionist| Best dietician in India| Best dietician in Lucknow

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3 years ago Featured

Amla health benefits

Amla health benefits: Winter is the season of amla, also known as Indian gooseberry. This little fruit is a storehouse of nutrients.  It is extremely rich in Vitamin C and has a sour taste. It can cure many ailments and has numerous other health benefits. So let’s take a look at some of its many health benefits and hence, more reasons to add amla to your diet.

Amla health benefits:

  • Hair:

Amla is extremely good for the hair. It enhances hair growth and also beautifies it. It improves the lustre of our hair. If you have a hair fall problem, amla is an excellent solution to cure it.

 

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  • Skin:

Being rich in Vitamin C as well as antioxidants, amla brightens the skin and gives it a glow. Regular intake of amla can also help you to get rid of pimples and acne. Hence, for a glowing and clear skin, amla is one of the best foods to consume. This is one of the best amla health benefits.

 

 

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  • Better eyesight:

Amla is good for eyesight as well. It is believed to improved vision. Amla can also improve near sightedness as well as cataract. It is mainly because of the presence of beta carotene in amla.

 

 

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  • Weight loss:

Amla also aids in weight loss. It is known to boost metabolism and thus helps in weight loss. Hence, if you are trying to lose weight, adding amla to your diet is an excellent choice. This is one of the best amla health benefits.

 

 

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  • Good for the heart:

What more? Amla is also good for the heart. Cholesterol builds up being the major reason of heart diseases, amla helps in reducing the build-up of bad cholesterol. Thus, it is good for cardiovascular health. This is one of the best amla health benefits.

 

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Ways amla can be consumed:

There are various ways in which amla can be consumed. It is better to buy fresh amla and prepare various things with it rather than the store bought amla things.

  • You can eat amla just as it is.
  • Prepare amla juice.
  • Amla pickle.
  • Amla candy.
  • Or you can try out any other recipe that you like.

Best dietician in India| Dr Surabhi Jain| Amla health benefits

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3 years ago Featured

Nutrition Myths

Nutrition Myths: There are so many health and nutrition related facts that we have believed since so many years. But are these facts really facts? Or are these facts myths? While some actually are facts, here are some nutrition myths that you need to stop believing. So, now you can enjoy your food without these myths being a barrier.

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Nutrition Myths:

  1. Eggs are bad for your health/ heart:

This is a myth that so many people have believed since so long. In fact, eggs are one of the healthiest foods available to us. Eggs are loaded with many essential nutrients. So, next time don’t fret away from adding an egg to your diet. Also, it is completely wrong that eggs should be avoided because of their cholesterol content.

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  1. People with diabetes should give up sweets:

Though it is true that people with diabetes should not eat sweets too frequently, a sweet treat once in a while is completely alright. But they shouldn’t have to give up on sweets.

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  1. Low fat and fat free foods are healthier and always better than the full fat ones:

This is another one of the commonly believed nutrition myths. This is not true in every case. Do not follow this myth especially when it comes to processed foods. Also, many people switch from oil based salad dressing to low fat dressing, which may not always be good.

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  1. Salads are always the healthiest on the menu:

This is another one of the nutrition myths. Choosing salads at receptions or restaurants isn’t always as healthy as you’d think it is. Sometimes the salad could be kept cut since a long time and hence a salad on a menu isn’t always so healthy.

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Best dietician in India| Nutrition Myths| Dr Surabhi Jain

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3 years ago Featured

Ketogenic diet: Everything you need to know

Ketogenic diet: The ketogenic diet form is pretty famous and is being practiced since a long time. This diet has worked for many people.

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What is the ketogenic diet?

This diet involves the intake of low carbs and high fats and has many health benefits.  The reduction of intake of carbohydrates and replacing it with fat puts our body in a metabolic state known as ketosis. Ketons get produced if you eat very less carbs and protein in moderate amounts. When on this diet, our body runs on fats. This diet is claimed to have many benefits, speedy weight loss being the main one.

A standard keto diet usually involves 70 to 80 per cent of fats, about 15 per cent proteins and 5 per cent carbs of you total intake.

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Ketogenic diet: What to eat while on this diet

While on your keto diet, you are supposed to eat foods that have very less carbs. People mostly eat vegetables such as spinach, broccoli, cauliflower, kale etc. In non-vegetarian foods, you can eat eggs, fish, lamb etc. You can also eat various nuts and seeds, though in moderation. Other things to be included in your keto diet are high fat foods. These foods include avocados, olive oil, coconut oil, fatty fish, butter, ghee etc. Drinking plenty of water is also part of the diet.

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Ketogenic diet: What to avoid while on this diet

There are certain food items that must be completely avoided while on this diet. They include wheat, rice corn etc. Fruits such as apple, banana, orange, peach, kiwi etc. should also be avoided. Also avoid potatoes. Things such as pasta, bread, chocolate, soda and other sugary drinks are completely out of the diet plan.

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