Balanced Diet by Anubha Verma

Everyone talks about balanced diet .lets start with knowing what is balanced diet .

Diet plays most imp role in controlling whole mechanism of the body. nutrients found in food help our body to function properly. a diet that contains adequate amounts of all the necessary nutrients required for healthy growth and activity is called balanced diet.

Requirement of different nutrients is different for everyone. So we must know that what should be adequate for our body to function properly.

Foods can be grouped on the basis of the nutrients contained in them and their functions in the body. Based on their functions they can be divided into three groups

  • Energy giving foods
  • Body building foods
  • Protective foods

ENERGY GIVING FOOD

Energy is required by the body to do work and to perform all the physiological functions of the body. Carbohydrates like rice wheat, potato and fats like ghee and oil belong to this group.

BODY BUILDING FOOD

Our body needs to grow. Due to constant wear and tear in the body, new cells have to be built to repair the damaged parts. Proteins like milk, eggs, meat, cheese and dal help in body building.

PROTECTIVE FOODS

Vitamins and minerals belong to this group. Absence of these constituents cause deficiency diseases like rickets, beriberi etc. Vegetables and fruit are rich in vitamins and minerals.

Following table Shows the three food groups and their sources

Food group according to function Major nutrient Food containing the nutrient
Energy giving carbohydrate and Fat Cereals like rice and wheat
Starches like potato.
Fat-ghee and oil
Sugar
Body building Protein Milk
Meat-Mutton, chiken, fish
Egg white
Pulses, like dals,gram,soya bean peas
Protective Minerals,Vitamins Vegetables specially green leafy
vegetables like spinach, cabbage
and Dietry fibre such as brinjal,
beans and fruits

Following table shows different food group and their normal requirement in bracket along with their main nutrients , we should try to include all the food groups in our diet so that we can get balanced diet . Vegetarian people can increase  their protien content of diet by adding pulses group in their diet .

Food Group Main Nutrients
Cereals, grains and products (6-7 servings per day), rice wheat flour, maize, rice flakes, puffed rice and maida. Energy, protein, invisible fat,Vitamin B, B2, folic acid, iron and fibre.
Pulses (one serving per day) legumes, Bengal gram, black gram, green gram, red gram, rajmah, soyabean. Energy, protein, invisible fats,Vitamin B B2, folic acid, calcium, iron, fibre.
Milk and meat products (2 servings per day), milk, skimmed milk and cheese. Protein, fat, Vitamin B2, calcium.
Meat and chicken – liver, fish, eggs, meat (one serving per day). Protein, fat and Vitamin B2.
Fruits apples, guava, tomato ripe, papaya, orange, sweet lime, water melon. Fibre, Vitamin C, carotenoids.
Vegetables (green leafy). Amarnath, spinach, coriander leaves, mustard leaves. Invisible fat carotenoids, Vitamin B2, folic acid, iron and calcium fibre.
Other vegetables: carrot, brinjal, lady finger, capsicum, beans, onion, cauliflower. Carotenoids, folic acid, calcium fibre.
Fat and sugar: Fat – 3(tsp/day) butter, ghee, hydrogenated oils, cooking oils like ground nut, mustard and coconut oil. Energy, fats and essential fatty acids.
Sugar (2 tablespoon/day) sugar and jaggery. Energy.

A balanced diet and physical exercise has a major role in achieving long healthy life.

  1. It helps in controlling body weight, heart rate and BP.
  2. Increase in exercise capacity and muscle performance.
  3. Improves blood sugar, lowers harmful cholesterol and triglycerides and increases the beneficial HDL cholesterol.
  4. Produces mental and physical relaxation.

Some Greek Philosopher said “Leave your drugs in the chemist’s pot if you can heal the patient with food.”

it was a introduction to healthy diet .I will get back soon to tell a different diets for diseases . So that by modifying your diet you can recover faster .

Take care n stay healthy

Anubha verma

Dietitian

Health Benefits of Garlic

Garlic is my all-time favorite flavor to add to any cuisine whether Indian, Chinese , Italian or any other cuisine. Best thing about garlic is , its not only flavorful but it also contain a number of health benefits. Like one I remember. My husband’s bad cholesterol came a little high. So my Mother in law recommended few garlic cloves in morning before breakfast.

Garlic is has lot more such properties. If you enjoy garlic in your meals its only a good sign for you.

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Cardiovascular Health and High Cholesterol

There are two types of Cholesterol, Good and Bad. Problem starts when your bad cholesterol is higher then the good cholesterol. . Modern medicine has found that garlic contains allicin which scavenges hydroxyl radicals (OH). This is turn is thought to prevent LDLs from being oxidised. In simple language, It helps in reducing Bad cholesterol. If you have problems with high cholesterol go ahead and take some garlic. Fresh or cooked garlic or 500 mg garlic capsules twice daily helps in lowers down the blood pressure & cardiovascular problems. I

Antioxidant 

Allicin found in Galric, naturally increases antioxidant enzymes like Atalase and Glutathione Peroxidase in your blood. It helps against the damaging effects of nicotine and slows the aging process of your liver by inhibiting lipid peroxidation.

Anti-Bacterial

Garlic has 1% of the potency of penicillin and can ward off a number of bacteria such as Listeria, Salmonella, E. coli, Cryptococcal meningitis, Candida albican and Staphylococcus. The problem with most antibiotics is that bacteria develops resistance to them, however this is not the case with garlic.

Blood Clots

It thins the blood, reduces clotting and helps in controlling blood pressure and poor circulation.

Improve Digestion

Garlic works as a cleanser of the digestive system, helps in curing flatulence, kills internal parasites and is an excellent internal antiseptic

Heath Benifits of Cucumber and Innovative salad Event Reminder

This month I have started an Event called Innovative salad. Ingredient of this month was one of basic Ingredient of Green salad Cucumber.  Cucumbers are scientifically known as Cucumis sativus and belong to the same family as watermelon, zucchini, pumpkin, and other types of squash. Cucumber is high source of vitamin, minerals and fiber. You can consume a good amount of cucumber as salad , and it wont give a lot of calories and it has lot of fiber so it will surely kill your hunger

Nutrition Value in 100 gm Cucumber

Nutrient Value(%DV)
Vitamin C 10%
Molybdenum 8%
Vitamin A 5%
Potassium 5%
Manganese 5%
Folate 5%
Dietary Fiber 5%
Typtophan 4%
Magnesium 4%
Calories 13

Health Benefits

A Radiant Complexion

The silica present in cucumber is one of essential component of healthy connective tissue ,such as muscles, tendons, ligaments, cartilage, and bone.

Good source of Fibers and Water

Adding a one or two cucumber to your salads is a good way to increase your fiber intake because cucumber comes naturally prepackaged with the extra fluid you need when consuming more fiber.

Helps in controlling High Blood pressure

You can add food that is high in Potassium, magnesium and fiber to control hyper tension naturally. Cucumber is high source for all these elements. If you include cucumber in you daily diet it will also help in controlling you BP up to some extents.

As Beauty aid

For Dark circles and puffy eyes

a fresh cucumber can be cut into thin slices, and these placed on the eyes for 5-10 minutes

As Face pack

Grated cucumber can be used as a mask and tonic for the entire face and neck. The benefit of a high sulfur and silicon content helps with skin surface issues and balancing, and the natural cooling properties provide for an easy facial on a hot humid day.

How you can consume Cucumber

As Salad-

Cucumber mixed with any of any other ingredients like tomato, onion, broccoli or any other ingredient of your choice make a really nice salad. Some of the salad Recipes in Cook healhy Blog

Baby corn salad in Honey Mint Sauce

Green Salad in Peanut sauce

As Pickle

You can also make pickle using cucumber and other salad vegetables

Vegetable Pickle in Sweet Vinegar

At the end I would like to inform you that end date of Innovative salad Event is on25th Feb. If you have some salad recipe that include Cucumber then you can link your recipe in the linky in the Event page  or send me at cookwithpia at gmail dot com.

Waiting for some more innovation with Cucumber so that we can enjoy cucumber with lot of flavors

Health benifits of Onion

There are  a number of verity present in the onion. White, Yellow, Red, Green and some other verities are also there.  Many times onion makes your eyes water when you cut them, when the organic Sulphur, that is present in Onion, released.

red onion Credit: Tamara Kulikova, Getty Images GETTY ID#: 152969896

Nutritional Benefits

There is a variation in composition of Nutritional Composition between different varieties of onion.

Onion is a Good anti-septic which is rich in vitamin A, B and C.  It is also source of folic acid, calcium, magnesium, chromium, phosphorus, iron and dietary fiber.

Health Benefits

These are some of Health benefits of Onion

Anemia:

Onion is rich source of Iron, which is  beneficial for the treatment of anemia.

Anti-coagulant:

Just eating a small raw onion daily can significantly lower cholesterol and also help prevent heart attacks.

Anti-septic:

Fights infection some of bacteria and is effective against tuberculosis and infections of the urinary tract.

Blood pressure:

Onions,in raw or cooked form,  help to lower blood pressure.  It also thins the blood, dissolve blood clots and clear the blood of unhealthy fats.

Cholesterol:

Eating a small onion daily helps to correct thrombosis, lower the LDL cholesterol and prevents heart attacks significantly.

Constipation and flatulence:

Add onion in food to help relieve chronic constipation and flatulence.

Diabetes:

Chromium in onion helps diabetics’ cells respond appropriately to bringing down the insulin level and improve glucose tolerance.

Hair loss:

Applying onion juice on scalp twice a week for 2 months will cause hair regrowth.

Immune booster:

Useful in cold weather to ward off infection, reduce fever and sweat out colds and flu.

Osteoporosis:

Beneficial for women who are at risk for osteoporosis as they go through menopause.

Respiratory:

Mix equal amounts of onion juice and honey and take 3-4 teaspoons of this mixture daily.  It helps liquefy mucus and prevents its further formation.  It is also one of the best preventive potions against common cold.

Nutritional Values of Fresh Green Onions
Serving Size:
1/2 cup chopped (stalks and bulbs)

Calories 16
Fat 0 g
Saturated Fat 0 g
Cholesterol 0 mg
Carbohydrate 4 g
Protein 1 g
Dietary Fiber 1 g
Sodium 8 mg
Vitamin A 498 IU
Vitamin C 10 mg
Iron 1 mg
Carotenoids 867 micrograms

You can consume Onion in raw form, in salad, or In Gravy. Onion is always a important Ingredient of Most of Indian Cuisine. I am presenting some of Recipes in CookWithPia that has a good amount of onion