General health tips include tips to keep healthy & lose weight.
What is a healthy life? A life where you have no disease condition or a life where your body is doing physically good,
or a life where your mind is at peace or a life where you have a social circle and well-being?
Well to answer this question, you should analyze your life and think about what actually health is.
Health as defined by WHO as a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.
So that means, health is not only just being free of a disease condition, but in order to be healthy, one must be sound physically, mentally, and socially.
Health tips not only include what one should eat and not to eat, but it also includes the practice to attain a complete state of health.
If you are doing well physically and mentally but not consuming the required amount of nutrition that your body requires,
you will not be able to achieve your health goal to the fullest. Physical activity, mental health, social well-being, and dietary habits go hand in hand to live a healthy life.
Health tips will provide you with an outlook of how you can be healthy by putting in just a few efforts and making your health a priority.
Because if your body is in a state of health, you will be in a state of overall well-being. So choose yourself and your health over anything else!
Potassium is one of the most essential minerals that our body needs. It is also referred to as an electrolyte as it carries a small electrical charge which helps our nerves to function and muscles to contract.
It helps in regulating our heartbeat and also maintains normal levels of fluid inside and outside of our body cells. And also maintains our normal blood pressure.
How much do we need potassium in a day?
As per RDA 2020, 3500 mg is our daily requirement.
What are Potassium-rich sources?
Potassium is found in a wide range of foods, for example:
Dried fruits (raisins, apricots)
Beans, lentils, kidney beans, soybeans, etc.
Vegetables like potatoes, tomatoes, carrots, pumpkin, etc.
Green leafy vegetables like spinach (palak), fenugreek leaves (methi), radish leaves, mustard leaves(sarso), etc.
Fruits like bananas, oranges, avocado, raisins, etc.
Coconut water
Dairy and its products
Meat, poultry and fish
Is there any diagnostic test for Potassium levels?
Yes, a potassium blood test for our potassium level is done. It can tell us if we have high or low potassium levels. And this test is also known as potassium serum, serum potassium, serum electrolytes. It can also be used to monitor or diagnose conditions related to abnormal potassium levels, for instance, kidney disease, hypertension, and heart disease.
Why do we need potassium?
We need potassium for various bodily functions, for example;
It helps in the regulation of our body fluid balance.
Also, helps in the prevention of the body’s blood pressure.
Further, may also help in muscle and heart contractions.
It can also help in preventing osteoporosis. It has been shown by various clinically proven studies that potassium-rich diet may help in the prevention of osteoporosis by reducing how much calcium the body loses through urine.
Additionally, also prevents the formation of kidney stones
So, we have come up with some of the potassium-rich recipes that will help you to get a sufficient amount of potassium for your body.
So, let’s start without any due.
1. Spinach Tomato Savory Pancakes is a Potassium-rich
Spinach Tomato Pancakes is not only healthy but also a yummy savory dish that can either be consume as a part of a nutritious breakfast or an evening snack to satiate your hunger. Also, it is easy to make with the fullness of nutrients. And all the ingredients that you will require for the preparation are easily available at home as well. Also, you can never go wrong with a pancake.
Stuffed paneer moonglet is a perfect wholesome dish. You can have it for your breakfast or as a mid-meal snack. Also, can serve it with the chutney of your choice. It is also brimming with the goodness of protein, fiber, potassium, calcium, and magnesium that plays an important role in managing various functions of our body.
Due to its ease, you can easily make this recipe and savor it with your loved ones!
Healthy avocado toast provides many vitamins as well as minerals that can give your day a good boost. Start your day with this delish recipe and enjoy the richness of nutrients.
Paratha is the one of the most famous breakfast in India. It has many varieties like gobhi paratha, aloo paratha, pyaaz paratha, mixed veg paratha, etc.
Broccoli Paratha is one of the healthy paratha and full of nutrients like fiber, vitamin C, vitamin K, iron, potassium. And it is also low in fat which helps in weight loss and also in controlling diabetes.
5.Sprouts Paratha Easy and Amazing and rich in Potassium :
Another paratha recipe that is rich in nutrients is sprouts paratha. It is also a perfect breakfast recipe to begin your day with. And you can enjoy it with curd, chutneys, pickle, and even butter. This dish is really mouth-watering and can easily be cooked at home.
6. Grilled Mushroom with Herbs- A tasty appetizer:
You can make this grilled mushroom without putting in so much effort. They are low in carbohydrates, fats, and sodium content. And are rich in potassium, selenium, niacin, riboflavin and even vitamin D. They also act as an antibacterial agent and they even improve our immune response action. Also, act as cholesterol-lowering agents.
This recipe is not only tasty and rich in nutrients but also can be consumed guilt-free.
This lip-smacking salad is made with items such as rajma salad (kidney beans), vinegar, green chili, garlic, tomato, onion, red bell pepper, yellow bell pepper, carrot, and lemon juice.
This salad will surely be loved by your children, adults, and even the elderly. Let’s try our rajma into another form that is totally different from our rajma curry.
Green Dhokla is one of our favorite snacks to go to. It can also be enjoyed without any concern about weight gain. It feels like comfort food and it never really disappoints in its taste. This recipe of dhokla is with a twist, and by a twist, we not only mean healthy but also a tasty twist.
In this recipe, we are using palak and methi to make dhokla which is totally different from the traditional one. The ingredients used in this are highly rich in potassium, minerals, and antioxidants as well. It is also good for our blood pressure, maintains electrolyte balance, and even promotes muscle and nerve contractions.
So, try this recipe to fulfill your potassium reserves of the body.
9.Easy Apple-Banana Oats Pudding in 10 minutes- Healthy breakfast:
Apple-Banana Oats pudding is a dish that is brimming with nutrition and deliciousness. We all know that an apple a day keeps a doctor away, well, it is so because apples are loaded with potassium, antioxidants, fiber, and vitamin C.
Similarly, banana is a fruit that is very wholesome and rich in fiber, potassium, and antioxidants, and furthermore a good source of vitamin B6. A combination of apple and banana with oats is not only incredible but also healthy.
Rose Smoothie is one of our favorites go-to drinks. This is made with milk and strawberries which gives you a very refreshing and bright flavor to appease your taste buds.
One of its advantages is that we don’t have to add sugar to it as it is already sweet because of strawberry’s natural sweetness. This recipe can be used for a diabetic patient as it is low in carb and sugar. Let’s make this drink and soothe our taste buds with it.
Greenland of Sprouts and Spinach not only sounds exotic but also delicious and nutritious at the same time. The moong dal sprouts used to make this is rich in protein and fiber and also work well in managing blood sugar levels. It also helps in good digestion, weight loss, and lower LDL cholesterol.
It is indeed the best snack for breakfast or brunch and can be enjoyable for all age groups.
Moong dal sprouts dhokla have a unique flavor and taste to them. This is also easy to make and you can enjoy it as a snack or breakfast. And it is also light on the stomach and nourishing at the same time. This dhokla is famous for its ease and health benefits and also rich in protein, B vitamins, potassium, magnesium, and phosphorus.
If you are a weight watcher or long to eat something healthy, this healthy sprouts dhokla is for you.
Banana Yogurt Smoothie is loaded with the goodness of nutrients such as being rich in potassium and low in sodium. Which makes it good for hypertensive patients as well. It is also a good source of vitamin C, folate, and magnesium.
This smoothie can be served during breakfast or during evening snacks and will surely make you feel satiated.
Apples are the most popular fruit containing antioxidants, vitamins, dietary fiber, and a range of other nutrients. Because of its richness in nutrients, it helps in preventing several health related-problems like heart disease, diabetes, cancer, and more.
When I crave something sweet, my first choice is a pudding and apple crumble pudding is one of them.
You can add this pudding on any occasion and it surely won’t disappoint you. Moreover, this apple pudding is egg-free so can be enjoyed by vegetarians as well.
Avocado and Kale Smoothie is the easiest and morning nutritional bomb.It is a good blend of nutrients. This smoothie in breakfast will help to start your day with a fresh mind and also provide satiety to your stomach. Give it a try and you will feel absolutely energized with its goodness.
Watermelon Coconut Cooler is one of the best in summer to cool and refresh yourself in the scorching heat. This thirst quencher cooler can be enjoyed guilt-free because it has no added preservatives and sugar.
Moreover, this is low in calories and rich in potassium and vitamin C. This is also an easy-to-make recipe that will take hardly 10 minutes so it can also save your time.
You just need 3 ingredients for this recipe, watermelon, coconut water, and mint leaves. Let’s start to make our own tasty and deliciously good cooler.
Moth beans sprouted Frankie is especially loved by the kids and adults as well. It is rich in protein, sodium, potassium, magnesium, phosphorous, manganese, iron, and calcium as well.
It is indeed a good choice for vegetarians and also lactose-intolerant people. Let’s have a look at its recipe.
Adolescents transgress through many physical changes like in growth, weight, height, and other bodily changes throughout their life. These changes can be traced back to their parents and their lifestyles. Therefore, parents affect the mental, emotional as well as physical growth of the child. Parents can prevent their children from being overweight by developing healthy eating habits, creating a calorie-deficit diet. Also, them being physically active, by reducing their screen timing and also by getting adequate sleep.
What is Adolescents obesity?
Adolescent obesity is a condition in which a child is significantly overweight for his or her age and height.
Who are at risk?
Those children are at greater risk of being obese who have:
poor physical activity/exercise,
poor eating habits
been in front of the screen continuously.
These are all factors contributing to the epidemic.
How to calculate BMI for your adolescents?
BMI helps in estimating how much body fat your child have which is usually based on height and weight. But for children, height and weight alone aren’t as accurate as they are for adults. So, you must be thinking why is that? It is because their BMIs vary due to their regular growth and development, body fat percentages change.
The formula which is used for calculating the BMI:
BMI = Weight (kg)/[height (m)]2
After the child’s BMI is calculated with the help of the above formula then it is expressed as a percentile. This percentile is obtained from a graph provided by the Indian Pediatric Academy (IAP).
BMI percentiles are grouped into eight categories:
Weight Status Category
Percentile Range
Underweight
Less than the 5th percentile
Healthy Weight
5th percentile to less than the 85th percentile
Overweight
85th to less than the 95th percentile
Obesity
Equal to or greater than the 95th percentile
Source- WHO
Let’s see some hypothetical examples for BMI percentiles:
Firstly, let’s take an example for a 17-year girl of average height 156 cm who weighs 68.5 kg will have a BMI of 28.2 kg/m2. This will also place the girl in the 90th percentile for BMI. And she will also be considered to fall into the overweight category according to the reference table above provided by WHO.
Now, this percentile is plotted on the BMI-for-age percentile chart. The green dot on the graph represents the BMI percentile for the girl which is in the 90th percentile – the overweight region.
Chart 1: The chart for a 17-year-old girl showing BMI percentile
Similarly, let’s take another example for a 16-year-old boy of average height 160 cm who weighs 65.5 kg will have a BMI of 25.5 kg/m2. This will also place this boy in the 78.33 percentile (between 75th and 85th). He will also be considered to fall into the normal category according to the reference table above provided by WHO.
This percentile now is plotted on the BMI-for-age percentile chart. The green dot on the graph represents the BMI percentile for the boy which is in the 78th percentile – the normal region.
Chart 2: The chart for a 16-year-old boy showing BMI percentile
How accurate is BMI for all children?
The BMI is a good measure of body fat. But this can be misleading in the case of some children like athletes and sportsperson who can fall into the overweight or obese category. This happens due to their bulky muscles and also lean body mass.
How adolescent obesity can be treated?
Adolescent obesity can be treated with the focus on developing healthy eating and exercise habits as well.
Thereby, reducing calorie intake and burning calories are two ways to meet these goals.
Firstly, calorie intake is reduced by planning a customized well-balanced diet of healthy foods. And by making permanent changes in their eating habits. Secondly, calorie-burning can be increased by increasing their physical activity.
TIP: In addition, also do not use any weight-reducing drugs for adolescents as there may be concerns about their safety.
Dietary guidelines for adolescents:
These dietary guidelines are the basis for designing healthy eating patterns that link nutrients to food intake and also ensure overall dietary quality for the health of your child.
First thing to remember is to give your child a variety of foods from all the five food groups (for example – cereals, pulses, milk, meat, fruits and vegetables, fats and sugar). It is to ensure a balanced diet. But how much food adolescents need depends on their body size and also their activity levels.
Secondly, add plenty of green leafy vegetables, seasonal vegetables and fruits in their diet. Diet rich in vegetables and fruits will also provide them various nutrients like vitamin C, vitamin A, vitamin E, iron, etc.
Thirdly, include milk and milk products in skimmed form. They should be consumed in moderate amounts as this is the best source of calcium for them and low in saturated fat as well.
Also, use moderate amount of edible oils and animal foods and use a minimum of ghee/butter/vanaspati.
Furthermore, ensure an adequate amount of water intake (8-10 glass/day) for them.
Most importantly, avoid soft drinks, fruit juices, flavoured milk and water, sports drinks, energy drinks, tea as well as coffee as they are only empty calories without any nutrients.
Additionally, children under 18 years shouldn’t drink alcohol.
Avoid overeating to prevent overweight and obesity and also divide their meals into 5-6 meals a day.
Exercise regularly and also be physically active to maintain ideal body weight.
Restrict salt intake to a minimum for them.
Ensure the use of safe and clean foods.
Minimize the use of processed foods rich in salt, sugar and fats.
A sample menu including all the food groups and a balanced diet
Mealtime
Menu
Household amount
Breakfast
Skimmed milk Multigrain spinach cheela (wheat + jowar) Green chutney
1 glass 2 pieces 1 tsp
Mid-morning
Fruit smoothie Soaked almonds
1 glass 3-4
Lunch
Paneer vegetable roti wrap Mint buttermilk (chaas)
2 1 glass
Evening snack
Makhana bhel with vegetables in it
1 bowl
Dinner
Chapati Rice Rajmah curry Salad
1 1 Katori 1 Katori ½ plate
Post dinner
Fruit rabri/Fruit custard
1 Katori
Parent’s role in managing their child’s healthy eating habits and serving healthy food options to the Adolescents:
Parents or Guardians play a very big part in shaping children’s eating patterns as well as lifestyle habits.
Have regular family meals – Family meals are a chance for parents to introduce their child to new foods and to be role models for healthy eating. This can also help them grow as a healthy and happy family.
Keep your meal-time calm and friendly, therefore no lectures or arguing should be included on the dining table which may cause your child to lose appetite.
Likewise, make it easy for your child to choose healthy snacks by keeping fruits and vegetables on hand and ready to eat too. Also, other good snacks include low-fat yogurt and celery, or whole-grain crackers and cheese.
Also, involve your child in what to make for dinner. In addition, talk to them about making healthy choices and planning a balanced meal. Some might even want to help shop for ingredients and prepare the meal also.
Moreover, make healthy food fun. If your children won’t eat vegetables, you can also experiment with condiments and dips.
You can get furthermore creative with meals. The more creative the meal is, the greater the variety of foods your children eat.
The healthy recipes that children of age group 10-19 enjoy:
Exercise and physical activity are important parts of keeping your children healthy especially in today’s scenario. Especially when everyone is sitting behind their computers with little physical activity. This is only leading your children into depression, mood swings, anxiety, and other health comorbidities also.
I myself believe that lifestyles that are learned in childhood from your family and friends are more likely to stay with you till the end. That’s why learning a healthy lifestyle at an early age can benefit you in so many ways.
Not to forget, that there are so many health benefits of exercise and physical activity like controlling body weight as well as its composition. Also reduces the risk of chronic diseases and builds strong muscles, bones, and joints too. It also improves flexibility, wards off depression, and improves mood, sense of well-being, and self-esteem too.
Children with comorbidities like heart disease, hypertension, diabetes, asthma, osteoporosis, and obesity should consult a physician before taking up any exercise program.
Children need at least 60 minutes of exercise every day which can be low intensity, moderate intensity, and vigorous intensity levels as well.
The low to moderate intensity activities include the following:
Pleasure walking
Climbing stairs
Dancing
Yoga
The vigorous-intensity activities include the following:
Brisk walking
Running
Swimming
Cycling
Roller skating
Jumping rope
Playing on the playground
Jumba
Gymnastics
Hiking
Soccer
Lifestyle modifications in Adolescents:
By definition, lifestyle modification is altering long-term habits typically of eating or physical activity, and also about maintaining the new behavior for months or years.
Children should exercise regularly for at least 60 minutes a day.
They should also eat a healthy balanced diet coupled with changes in meal size, meal times, or frequency of meals.
They should also maintain a healthy weight in their teen years as children and teenagers with obesity are more likely to have obesity as an adult.
Also, they should get enough sleep (at least 8-10 hours a day) as sleep patterns are irregular in teen children.
A habit of brushing and flossing teeth twice a day should be encouraged which can help teens to prevent tooth and gum problems in adulthood too.
Lastly, a good balance between school, work, and social life to avoid stress in life.
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Healthy nuts and oilseeds are not only a perfect munch option, but also brimming with goodness of nutrients. They are filled with anti-oxidants and anti-inflammatory properties. Let’s try to get a better understanding of nuts and oilseeds commonly available in India.
Understanding Nuts and Oilseeds:
What are Nuts and Oilseeds?
Nuts are rich sources of unsaturated fatty acids, protein, fiber, minerals (eg, magnesium, potassium, and zinc). They are also rich in vitamin E, folate. Also, rich in other bioactive compounds. For instance, phenolics and phytosterols. And so are oil seeds.
There are a variety of nuts and oilseeds available in India. Moreover, you will be surprised to know that different regions of India, have different names for these nuts and seeds.
Healthy Nuts & Oil seeds and Fats:
What is the relationship between healthy nuts & oilseeds and fats?
When we think about nuts and oilseeds, the first thing that comes to our mind is fats. It is true that they are rich in fats. But whenever you consume fats, not only the quality but also the number of fats are the factors that matter the most. In the case of nuts and oilseeds, though they are rich sources of fats. But the fats they are rich in are healthy fats. For instance, unsaturated fatty acids, which are monounsaturated fatty acids and poly-unsaturated fatty acids.
Any food item, rich in saturated fatty acids and trans fats is not healthy for your consumption. Furthermore, if the fat break-up shows a significant amount of unsaturated fatty acids, you can think to choose that food item.
Coming back to nuts and oilseeds, they are not only rich in unsaturated fatty acids, but also rich in protein, fiber, and anti-oxidants. Anti-oxidants are compounds that help to neutralize free radicals in our bodies.
There are many types of research that support the fact, that nut consumption has beneficial effects. Such as on heart health, on improving lipid profiles. And reducing the risk of weight gain and having anti-inflammatory and antioxidant properties. So, nuts are healthy and should be consumed daily.
What is the nutrient content of Nuts?
Healthy Nuts & oilseeds and the nutrients present in them:
Nuts are not only energy but also nutrient-dense foods. They are one of the natural plant foods richest in fat after vegetable oils. However, the fatty acid composition of nuts is beneficial.
Because the saturated fatty acid (SFA) content is low (4–16%). And nearly half of the total fat content is made up of unsaturated fat. That is, monounsaturated fatty acids MUFA (oleic acid) and polyunsaturated fatty acids (PUFA) in most nuts.
Nuts and bioactive compounds:
Nuts are also rich sources of other bioactive macronutrients. That has the potential to beneficially affect metabolic and cardiovascular outcomes. They are an excellent source of protein (approximately 25% of energy).
And often have a high content of L-arginine. Nuts also are a good source of dietary fiber, which ranges from 4 to 11 g per 100 g. And in standard servings provide 5–10% of daily fiber requirements.
What should be the serving size of nuts?
Eating in moderation is always the key. And therefore, you should not eat excessive amounts of nuts, thinking that they are super healthy. Having nuts in regulation, with 1-2 servings of mixed nuts per day is considered to be beneficial. 1 serving of nuts according to Indian recommendation refers to 8-12g of nuts. And therefore, if you tend to take 2 servings of nuts, you should go for 16-24g of nuts. It’s usually best to take mixed nuts, or you can also take nuts according to your preferences.
Moisture(g)
Protein(g)
Total Fat(g)
Dietary Fibre Total(g)
Insoluble(g)
Soluble(g)
Carbohydrate(g)
Energy (kcal)
Food Name
WATER
PROTCNT
FATCE
FIBTG
FIBINS
FIBSOL
CHOAVLDF
ENERGY
Almond
4.37+0.31
18.41+0.04
58.49+0.04
13.060.31
10.55+0.22
2.52+0.34
3.04+0.24
2549+4
Arecanut, dried, brown
6.63+0.15
5.78+0.45
4.35+0.03
11.44+0.64
10.14+0.44
1.30+0.32
70.42+0.81
1467+12
Arecanut, dried, red
6.300.32
6.46+0.51
4.46+0.03
11.11+0.34
10.090.25
1.030.27
70.27+0.96
1477+9
Arecanut, fresh
37.70
2.73
5.51
7.63
6.59
1.03
45.00
1024
Cashew nut
4.44+0.22
18.78+0.58
45.200.07
3.86+0.47
2.23+0.35
1.630.24
25.46+0.70
2438+11
Coconut, Kernal, dry
3.97+0.73
7.27+0.02
63.26±0.30
15.88±0.79
14.55+0.23
1.330.99
8.01+1.02
2611+9
Coconut, kernel, fresh
36.14+0.36
3.84+0.04
41.38+0.42
10.42+0.28
9.43+0.24
0.99±0.07
6.300.43
1711+13
Garden cress, seeds
4.600.21
23.360.32
23.74+0.09
8.27+0.04
6.330.06
1.95+0.10
33.66+0.50
18633
Gingelly seeds, black
4.51+0.44
19.17+0.64
43.10+0.03
17.16+0.19
13.57+0.13
3.59+0.13
10.29+0.74
2124+8
Gingelly seeds, brown
3.620.32
21.61+0.71
43.220.08
17.21+0.18
13.580.18
3.630.11
9.761.01
2161+8
Gingelly seeds, white
3.300.28
21.70+0.44
43.05+0.04
16.99+0.30
13.49+0.19
3.51+0.15
10.83+0.50
2174+9
Groundnut
6.97+0.69
23.65+0.85
39.630.29
10.380.18
8.580.15
1.79+0.22
17.27+0.33
2176+9
Mustard seeds
5.67+0.48
19.51+0.23
40.19+0.21
14.100.66
10.63+0.57
3.47+0.20
16.80+0.71
2132+16
Linseeds
5.48+0.28
18.55+0.15
35.67+0.70
26.17+0.39
21.830.60
4.330.84
10.99+0.86
1857+16
Niger seeds, black
4.65+0.59
18.92+1.61
38.61+0.41
10.93±0.05
10.500.03
0.43+0.04
22.982.64
2144+11
Niger seeds, gray
5.660.29
18.34+2.11
39.530.26
10.960.14
10.54+0.12
0.41+0.03
20.591.85
2128+6
Pine seed
5.32+0.15
12.55+0.25
48.79+0.10
3.79+0.03
2.23+0.03
1.57+0.03
26.77+0.35
2486+3
Pistachio nuts
4.680.22
23.35+0.35
42.49+0.34
10.64+0.16
8.230.15
2.41+0.11
15.820.52
2257+10
Safflower seeds
5.24+0.16
17.66+0.54
30.87+0.98
13.49+0.45
10.24+0.27
3.25+0.22
30.18±1.20
1981+20
Sunflower seeds
3.530.29
23.53+0.56
51.85+0.07
10.800.13
8.51+0.17
2.29+0.07
6.85+0.99
2453±8
Walnut
3.56+0.22
14.92+0.62
64.27+0.05
5.39+0.19
4.74+0.17
0.65+0.03
10.14+0.69
2809+3
Table 1: Energy and Macronutrients of nuts and oilseeds per 100 g (Source: IFCT 2017)
Aluminum
Arsenic
Cadmium
Calcium
Chromium
Cobalt
Copper
Iron
Lead
Lithium
mg
pg
mg
mg
mg
mg
mg
mg
mg
mg
Food Name
AL
AS
CD
CA
CR
CO
CU
FE
PB
LI
Almond
0.88+0.32
228+10.2
0.006:0.003
0.007+0.002
1.08+0.06
4.59+0.61
0.002+0.002
0.001+0.001
Arecanut, dried, brown
1.68+0.97
61+13.25
0.045+0.020
0.003:0.003
1.27+0.29
2.74:0.71
0.008:0.006
0.004+0.003
Arecanut, dried, red
1.05+0.33
0.001+0.000
51:11.33
0.029+0.016
0.002+0.001
1.57+0.59
3.26+0.90
0.005+0.003
0.002+0.000
Arecanut, fresh
34.03
0.71
1.04
Cashew nut
0.18:0.11
34:2.98
0.002+0.001
0.004:00.001
2.23+0.13
5.95+0.44
0.005+0.004
Coconut, Kernal, dry
0.41+0.05
0.001+0.000
32+4.51
0.013+0.012
0.006:0.003
0.90+0.11
3.13:0.47
0.006+0.003
0.004+0.003
Coconut kernel, fresh
0.03:0.01
0.001+0.000
8:1.42
0.003+0.002
0.004:00.002
0.36+0.19
1.30+0.51
0.002+0.000
Garden cress, seeds
11.01+10.33
0.008+0.003
318:54.8
0.019:0.010
0.51+0.09
17.20+5.49
0.042+0.029
Gingelly seeds, black
2.08+0.32
0.004+0.002
1664+329
0.029+0.014
0.035:0.013
1.76:0.24
13.90+1.60
0.034+0.017
0.035e0.019
Gingelly seeds, brown
2.50+0.69
0.001+0.001
1174+189
0.020+0.009
0.022+0.011
1.68+0.18
14.95+1.69
0.010+0.011
0.004+0.003
Gingelly seeds, white
1.29+0.43
1283+149
0.015+0.006
0.023.00.026
1.50+0.12
15.04+2.09
0.024+0.017
0.005+0.003
Groundnut
3.16:0.39
0.002+0.001
54+7.37
0.007+0.002
0.009:0.003
0.92+0.08
3.44+0.36
0.003+0.002
0.002+0.002
Mustard seeds
7.78+1.60
5.84+1.58
0.004+0.002
402+54.0
0.027+0.018
0.019:0.010
0.69+0.15
13.49+2.95
0.008+0.004
0.016+0.016
Linseeds
8.25:3.18
0.009+0.002
257+14.0
0.001+0.000
0.033.00.014
1.34+0.09
5.44+0.69
0.004+0.002
Niger seeds, black
11.94+3.46
3.35+0.16
0.001+0.001
572+37.1
0.029+0.019
0.011+0.004
1.20+0.04
8.19:0.22
0.004+0.003
0.037+0.035
Niger seeds, gray
13.84+2.87
3.02+0.38
0.004+0.006
375+58.1
0.046+0.022
0.017:00.005
1.37+0.15
19.61:5.77
0.008+0.008
0.024+0.020
Pine seed
7.00+1.48
0.004+0.001
17:1.27
0.002+0.001
0.001:0.001
1.17+0.07
4.50+1.03
0.004+0.002
Pistachio nuts
3.09+0.56
0.001+0.000
135+22.4
0.003.0.004
0.001:00.000
0.89+0.05
4.50+0.63
0.014+0.007
Safflower seeds
1.19:0.21
0.005+0.002
211+14.5
0.003.0.002
0.003:0.001
0.56:0.13
4.06:0.42
0.032+0.044
Sunflower seeds
1.33+0.51
0.005+0.000
176+27.0
0.009+0.002
0.021+0.001
278+0.99
5.85+1.09
0.009+0.003
0.006+0.000
Walnut
0.37+0.15
0.46:0.52
105+5.9
0.006+0.007
0.009:0.003
1.52+0.33
3.21+0.17
0.015+0.012
Table 2: Micronutrient content of nuts and oilseeds per 100g (Source: IFCT 2017)
Magnesium
Manganese
Mercury
Molebdeum
Nickel
Phosphorus
Potassium
Selenium
Sodium
Zinc
mg
mg
pg
mg
mg
mg
mg
pg
mg
mg
Food Name
MG
MN
HG
MO
NI
P
K
SE
NA
ZN
Almond
318:49.5
2.54+0.20
0.033.0.012
0.130+0.027
446+23.2
699+43.4
3.61:1.30
1.50+0.51
3.50+0.10
Arecanut, dried, brown
76.39+17.49
2.14+0.75
0.005+0.003
0.111:0.057
105+8.3
524+43.4
15.21:4.09
12.06:1.47
0.89+0.11
Arecanut, dried, red
91.01+14.45
2.32+0.84
0.022+0.036
0.104+0.019
127+3.4
25.80
12.52+1.56
17.13:2.81
1.02+0.20
Arecanut, fresh
47.60
1.36
90.48
329.00
5.53
0.56
Cashew nut
307+46.6
1.78:0.08
0.025e0.011
0.607+0.145
500+35.3
635+35.2
13.08:1.07
9.00+0.19
5.34+0.27
Coconut, kernal, dry
97.21+14.66
1.61:0.40
2.10:0.65
0.025+0.013
0.282+0.098
203+6.0
739262.00
25.25:2.78
16.68:0.38
1.41+0.11
Coconut, kernel, fresh
35:11.30
0.74:0.15
0.012+0.008
0.050+0.025
67.73+15.15
246:81.2
8.12+2.48
0.58:0.16
Garden cress, seeds
307+11.9
2.87+0.35
0.033+0.007
0.128.0.045
539+50.7
952+41.7
54.41:4.38
21.84:3.57
4.83+0.97
Gingelly seeds, black
390+53.1
2.53:0.32
0.075+0.021
0.262+0.100
568+96.4
480+8.7
15.70+1.67
15.91:0.56
8.59+0.69
Gingelly seeds, brown
328+13.3
1.76:0.19
0.114+0.029
0.113+0.030
613+86.8
491+7.5
52.64:8.89
11.94:0.17
7.84+0.93
Gingelly seeds, white
372+39.9
1.74:0.15
0.126+0.036
0.116+0.039
754+42.6
460+38.9
26.74+2.78
15.43:0.70
7.7720.67
Ground nut
197+15.5
1.62+0.07
1.37+0.00
0.108+0.024
0.174+0.065
391+13.0
679+48.9
3.41+0.74
12.21:0.47
3.18:0.14
Mustard seeds
266+47.3
4.23+1.18
0.028+0.010
0.076+0.036
715:82.1
28.99
71.47:15.33
3.97+1.01
4.03:0.26
Linseeds
349+19.8
2.14+0.23
0.022+0.009
0.171+0.052
445:20.1
655+45.6
46.87+9.22
32.93:6.45
4.86+0.25
Niger seeds, black
346+41.0
3.08:0.19
0.030+0.018
0.25720.036
461+9.5
716:70.6
39.31:5.41
10.70:1.79
4.98+0.77
Niger seeds, gray
379:69.3
4.44+0.14
0.048:0.026
0.293+0.104
474+93.5
874+11.4
153.64+5.52
8.08+0.18
3.62+0.82
Pine seed
268+18.7
7.92+0.55
0.033.0.021
0.191+0.045
618:39.7
686+69.0
10.56+4.93
1.31:0.04
4.18:0.04
Pistachio nuts
149+3.0
0.87+0.06
0.65+0.33
0.022+0.003
0.087+0.009
537+9.2
1053+11.7
10.46:2.65
6.93+1.84
2.42+0.14
Safflower seeds
321+49.5
0.56:0.81
0.36+0.10
0.020+0.010
0.053+0.016
644+56.5
550+64.3
6.33+1.14
3.05:0.91
3.90:0.76
Sunflower seeds
413:33.5
2.35:0.91
0.047+0.020
0.322+0.144
752+118
559+8.0
1.90+0.44
7.07+0.52
Walnut
180+16.2
3.47+0.32
0.020+0.006
0.300+0.079
400+43.0
457+33.2
6.53+3.72
1.33:0.56
2.94+0.25
Table 3: Micronutrient content of nuts and oilseeds per 100g (Source: IFCT 2017)
Image 1: Energy and Macronutrients of nuts and oilseeds per 100 g (Source: IFCT 2017)Image 2: Micronutrient content of nuts and oilseeds per 100g (Source: IFCT 2017)Image 3: Micronutrient content of nuts and oilseeds per 100g (Source: IFCT 2017)
What are the benefits of Healthy Nuts and Oilseeds:
Let’s first try to look at the consolidated benefits of nuts, and then discuss each nut and seed in detail!
1 How does nuts benefit in cardiovascular health?
Nuts and oilseeds are good for your heart. Furthermore, Cardiovascular health depends on many risk factors, and one of the most important risk factors is lipid profile. Deranged lipid profiles can lead to cardiovascular disorders. Nuts and seeds are naturally cholesterol-free. And they also help in improving lipid profiles.
2 They are low in sodium, and high in calcium, magnesium, and potassium. So, a high intake of calcium, magnesium, and potassium, with low sodium, leads to protection against bone demineralization, arterial hypertension, insulin resistance, and overall cardiovascular risk.
Please try to avoid processed nuts and seeds as they are rich in salts. It’s always a wise choice to have raw and unprocessed nuts and seeds!
3 How does nuts prevent oxidation?
You can prevent certain cancers by eating nuts. Cancer has many risk factors but one of the most important is the oxidation of cells by free radicals. As mentioned earlier in this article, nuts and oilseeds have anti-inflammatory and anti-oxidant properties. They protect cells from oxidation. By dealing with free radicals and eliminating them, nuts prevent oxidation.
4 Nuts also improve our eyes, mental, skin and bone health. Further, they also help in preventing gall stones (by improving lipid profiles and lowering cholesterol).
Boosts metabolism and immune function and in addition to they also improve digestive function.
There are many protective benefits of nuts and oilseeds. The only thing to keep in mind is that always eat in moderation. They can be considered an amazing source of nutrients and energy. But eating above the limit will only increase the chances of health hazards. So, I suggest that you practice mindful eating!
Let’s try to understand nuts and oilseeds individually:
Almonds
Almonds are one of the most widely consumed nuts in India. You can easily find it in the households over-all the year, despite any season. In many households, you can see, people consuming almonds on daily basis. It has become a morning ritual or routine for many people. Let’s discuss the benefits of almonds!
What are the key benefits of almonds?
Almonds helps in lowering bad cholesterol levels. It helps in the prevention and treatment of cardiovascular diseases.
It is rich in nutrients. They are high in protein, calcium and magnesium. Also, a good source of phosphorus, selenium and zinc. Do you also know, that almonds are a great source of potassium and are low in sodium? Well, they are a good source of potassium and magnesium too!
They are good source of Vitamin E.
As, they are a good source of potassium and have low sodium levels.
Almonds helps in lowering blood sugar levels.
They also helps in controlling blood sugar levels. Almonds are good source of fiber and protein, and aids in blood sugar control.
Almonds can satiate your hunger. Yes, you read it right. 5-6 almonds with other mixed nuts can really deal with your hunger pangs. So, next time when you’re hungry, go for healthy almonds!
They may aid in weight loss. Well, more research is needed to make this a fact. But some researches show that almonds and nuts may increase metabolism. Boosting up of metabolism is good.
In summary, almonds are a great source of nutrients. They are brimming with the goodness of nutrients. But again, let me repeat, have your nuts in moderation!
Pro-tip:
There are a lot of recipes that can be made out of almonds. For example, oats-almond pudding or smoothie. Or badam halwa or you can use almonds for garnishing too. You can always have a warm glass of almond milk!
Walnuts
Walnuts are one of the most healthy nuts. They are easily available in India. As we talked about almonds, many people have a ritual of consuming walnuts every day. They are brimming with the goodness of nutrients. A power-pack nut that contains fiber, proteins, and a very good source of omega-6. Let’s discuss the benefits of walnuts!
What are the benefits or walnuts?
Walnuts are extremely rich in antioxidants. As we earlier mentioned in the article. That antioxidant activity is very important for scavenging free-radicals. It also protects are cells from oxidation.
A rich source of omega3 and omega 6. It contains Alpha-linolenic acid (ALA), that is an essential amino acid (EAA).
EAA are those amino acids that you require from your diet. Both omega 3 and omega 6 fatty acids are an important part of body functions. They are an important part of cell membranes and also prevent inflammation.
Do you know, that the human body is not able to produce Omega-3 and omega-6 fatty acids? And that is the reason why they are essential for body functioning.
Well, the good news is that Walnuts are rich in both!
It has been seen that walnuts helps to decrease inflammation. Inflammation and oxidative stress both damage our body. Walnuts contain polyphenols, which helps in decreasing inflammation. Omega 3 and magnesium also helps, and walnuts are a rich source of both!
Walnuts may help in managing Type 2 diabetes.
Studies show that walnuts may have a direct impact on blood sugar levels. They also might help in regulating weight. Increasing weight is a risk factor for diabetes. And studies also show that insulin resistance can be reversed. So, if weight is a risk factor for insulin resistance, it can be reversed.
Walnuts are heart healthy. Many studies shows that walnuts have a positive impact on heart health. They help in lowering LDL cholesterol and increasing HDL cholesterol. Also, walnuts helps in preventing oxidation of LDL.
Walnuts may support in good brain health. They contain polyphenols, and ALA and polyunsaturated fats. All of these components helps in maintaining good brain health.
You know, the best part of walnuts is, that they are very easily available and easy to incorporate into your diet. You can make a dry mix of nuts. Or you can add walnuts to your puddings and cakes. Can be also used as garnishing.
Peanuts
Peanuts are one of the most favorite nuts of India. It is easily available, rich in nutrients and the best part is, that it is economical. During winters, you can easily find peanuts in almost all households. The good part is, that you can consume peanuts in not just raw form, nut also adds them into your recipes.
Let me give you some amazing recipe ideas that use peanuts. You can make peanut chaat loaded with vegetables. Or can make peanut poha as a breakfast option. You can grind them and make flour, and then can add it to your chapatis or bread. Furthermore, you can make a peanut chikki that is very famous in India. It is made with peanuts and jaggery. Moreover, can also make peanut burfi. And it tastes amazing!
Peanuts are a good source of proteins. Furthermore, are energy dense and contain good fat.
They are a good source of calcium, magnesium and phosphorus. Even, they are rich in potassium and zinc. They contain moderate amount of sodium. But, the best way to enjoy peanuts and all the benefits that they contain is, to eat mindfully.
Peanuts may protect against heart diseases. They contain good fat. But keep it in mind to eat in moderation. If you will consume a lot of peanuts, they might increase your cholesterol levels. Also, people tend to eat salted peanuts. Try to avoid processed and peanuts that are high in sodium!
Many studies show that peanuts might help in gallstones prevention. They have a cholesterol lowering effect. And as gallstones formation is primarily because of cholesterol, peanuts might help in the prevention.
Peanuts might help in diabetes management. They are low in carbohydrates and have very low glycemic index. This might help in managing diabetes.
Word of caution: Many people are allergic to peanuts. So, it is always best to check the label of the product that you are purchasing for peanuts content!
Cashew-nuts
Isn’t cashew nuts everyone’s favorite? Well, we like them. Do you know cashew nuts have a positive impact on your HDL levels? Easily available in India, cashew nuts can be found in almost every household.
The utmost famous recipe for cashews is Kaju ki barfi or as we call it “Kaju Katli”. During festivals, we all crave this sweet dish. You can prepare it at home too, adding very little sugar and making a healthy version of it. There are other variants of sweets available that are prepared from cashews. You can make a healthy nut mixture by adding mixed nuts and cashews. Moreover, can also use them in gravies and sauces to add that creamy texture to it!
Yet again to remind you, eat in limit and moderation. Let’s get started with the benefits of cashew nuts.
What are the benefits of cashew nut?
Let’s start by understanding the nutrient content of cashews.
Cashews are rich in copper, and proteins. They are also energy-dense and low in carbohydrates. They contain good quality fats, i.e., unsaturated fatty acids. Apart from these, they are a rich source of magnesium, manganese, and zinc. Abundantly rich in selenium, iron, and thiamine. Well, isn’t it fascinating?
They are low in sugars and a decent source of fiber. So, might as well help in managing diabetes.
They might help in brain function. Well, you read it right. As mentioned, cashews are rich source of copper. Copper is a micronutrient that helps in managing functions of brain and development.
Cashews also aids in bone health. They are good source of magnesium and manganese which helps in maintenance of bone health and function.
These nuts are also rich in antioxidants. As mentioned earlier in the article, anti-oxidative properties helps in preventing oxidation of cells via free radicals. So they have a protective effect. They contain carotenoids and polyphenols, which are the classes of anti-oxidants.
Cashews might help in maintaining heart health. Some researches suggest that cashews have cholesterol lowering effect. But more research is needed in this area, as few suggest that they have no effect on cholesterol. That is neither positive nor negative.
Diabetes prevention.
Cashew nuts might help in the management of diabetes. They are low in carbohydrates. In place of eating other snacks which are processed and high in sugars and salts and fats, it is better to munch on to healthy options.
What are the downsides of Cashew-nuts?
they contain phytates. Phytates are such substances which hinders the absorption of vitamins and minerals.
Roasted and processed cashews must be avoided. They are rich in salts and unhealthy fats. It is best to avoid them. You can dry roast them at home!
Some people are also allergic to cashew nuts. So make sure to read the food labels properly before consuming the food item!
Pistachios
Pistachios generally come up with a hard shell, green in color with a salty taste. You can easily find pistachios in India, also known as pista. It is rich in nutrients and has anti-oxidant properties.
Pista or pistachios are generally used for garnishing on sweets. Have you ever tried pista burfi? Well, it is really delicious. Even on malpuas, you can find garnishing pistas. You can make a healthy nutty mixture by adding pistas. Or can add them in ice-creams, or pancakes, etc.
What are the benefits of pistachios?
The most important benefit of pistachios is that they are super rich in nutrients. They are calorie dense with proteins and fiber. Contain low carbohydrates. Around 90% of the fat content found in pistachios is unsaturated fat. So you can yourself see the quality of fats present in pistachios.
They are a great source of thiamine, copper, Vitamin B6, and manganese. Also, a good source of potassium.
Pista are rich in Vitamin B6. This vitamin helps in regulation of blood sugar levels, and also helps in the formation of hemoglobin.
They are high in antioxidants, and therefore helps in prevention of oxidation of cells. By preventing oxidation, it may also prevent certain cancers. As the main risk factor of cancer is oxidation of cells via free radicals. Moreover, polyphenols and tocopherols are abundant in pistachios.
Pistachios may aid in weight loss. They are high in fiber and protein and gives a sense of fullness when consumed. It might lead to satiation and you might not feel hungry often.
They are rich in fiber. And fiber is very important for gut-microbiota. So, it might enhance and promote gut health!
They might help in promoting heart health. Researches have suggest that pistachios may have a cholesterol lowering effect and this can promote heart health. Many studies have suggested that with a continuous intake of pistachios, LDL is reduced. Moreover, HDL increases and there is a reduction in the cholesterol ratio.
As it is rich in potassium, it may also help in managing blood pressure.
One of the best things about pistachios is that they are really tasty to eat. Not only just tasty but they are so healthy. So, make that mixed nut mixture and consume all these nuts in moderation!
Seeds
Seeds or oilseeds are an integral part of our households. You can easily find sesame seeds, white or black, also known as “til” in houses. Mustard seeds are commonly available and used in many dishes. Flaxseeds or pumpkin seeds or chia seeds are also getting really famous. Do you know that there is a cycle of seeds that is really beneficial for PCOD or hormone balance?
Well, this cycle consists of flaxseeds, followed by pumpkin seeds, then sunflower seeds, and ends with sesame seeds. It starts on the first day of periods, and each seed is consumed for 1 week.
Coming back to seeds, let’s discuss them individually.
Mustard seeds(Oilseed)
Mustard seeds have varied functions and use in our life. They are abundantly used in our kitchen for tadka or added as condiments and spices. Adds flavor to the recipes. They are highly nutritious. Let’s see their benefits.
What are the benefits of mustard seeds?
Mustard seeds are loaded with nutrients. They are rich in vitamins and minerals. Also, are a good source of protein and fiber. And are rich in unsaturated fatty acids.
They are a great source of calcium. Aiding in our bone health.
Also, they are rich in iron. Iron when eaten with vitamin C, enhances absorption of iron. So next time when you have an iron-rich diet, make sure to have something citrus, vitamin C rich. This will enhance absorption of iron, and will help in filling your iron stores.
Mustard seeds are a rich source of potassium and contain low sodium. Therefore, they might aid in managing blood pressure.
They are rich in magnesium and phosphorus. In addition to promote bone health, they also helps in promoting nerve transmission and function.
Mustard seeds are rich in anti-oxidants. Rich in selenium and zinc. They might help in preventing oxidation.
These seeds might also help in managing heart disease by having a cholesterol lowering effect.
Sunflower seeds(Oilseed)
Sunflower seeds are loaded with nutrients. They are rich in proteins and fiber. And also are abundantly available in India. These seeds have antioxidant properties and are rich in healthy fats.
Sunflower seeds are covered in black and white shells, but from inside they are white. You can consume them raw as such or can include them in a healthy seed mixture or in your recipes. Let’s discuss their benefits in detail:
What are the benefits of sunflower seeds?
Sunflower seeds are rich in Vitamin E and polyphenols. And they really help in reducing inflammation. Inflammation is really dangerous for body and may lead to chronic disorders. It may also lead to auto-immune disorders.
Sunflower seeds are said to be heart healthy. Many researches suggest that these seeds have cholesterol lowering effect.
They are rich in selenium and zinc. Both of these minerals aids in boosting the immune system. So overall, consumption of sunflower seeds may improve immune function.
Rich in phosphorus, calcium and magnesium, they correspond in supporting bone and teeth health.
This seeds are high in potassium and low in sodium and therefore, they might help in managing blood pressure.
Flaxseeds(Oilseed)
Flaxseeds are a great source of nutrients. They are a rich source of omega-3 fats and also a good source of fiber. These days, flaxseeds have become famous and are considered as superfoods too.
You can have them raw or can add them to your recipes to make them more wholesome and full-filling.
Let’s discuss the benefits of flaxseeds:
What are the benefits of flaxseeds?
Source of Nutrients
Flaxseeds are rich in nutrients. they are rich in proteins, fiber and polyunsaturated fatty acids. Vitamin B1, and B6, and folate and calcium. Moreover, rich in iron, magnesium and phosphorus as well as potassium.
They are an amazing source of omega-3 fatty acids. Which makes them heart healthy and also suggests that they reduce the chances of stroke.
This seed is rich in anti-oxidants, and researches suggests and they may help in prevention of cancer.
They help in managing diabetes as well as blood pressure. And are a good source of dietary fiber and therefore, not only promote gut health but also helps in managing diabetes.
Flaxseeds are wholesome and provide satiety. This helps in keeping a check on hunger. Researches suggest that they may help in weight loss.
Serving of flaxseeds: 1 tablespoon of seeds per day. You can add them to your salads or dressings or can have them raw!
Chia seeds(Oilseed)
Another seed that is extremely rich in nutrients is Chia Seeds! These are also considered superfoods and people are consuming them daily as a part of their daily routine. The best part about chia seeds is that they can be used and incorporated into the diet very easily. You can add them to your smoothie, or puddings or frozen fruit bowls, or can use them for garnishing. And the list goes on and on.
What are the benefits of Chia seeds?
Firstly, let’s discuss the nutrition facts of these amazing seeds.
they are a good source of proteins and rich in fiber. Also, they contain ALA (alpha-linolenic acids) which is an essential amino acid. Do you know that they are brimming with Calcium? Well, not only do they provide calcium, these seeds are rich in iron, magnesium, and phosphorus.
Also, high in zinc and thiamine, and niacin!
Isn’t it great?
Well, did I mention that they are rich in anti-oxidants too? They are loaded with anti-oxidants which will prevent your cells from oxidation.
Chia seeds may aid in weight loss. The primary reason behind this is that they are high in fiber and proteins. They produce a sense of satiety and you feel more fuller. When this happens, you might refuse to eat more and hence reduce your calorie intake!
These seeds have a cholesterol lowering effect and therefore they might promote heart health and also help in managing blood pressure.
They are rich in calcium and magnesium and phosphorus. These minerals are really important for your bone health. So, Chia seeds may promote bone health too.
Chia seeds may also help in regulating blood sugars levels, most probably due to their fiber content.
Sesame seeds (Oilseeds)
Have you ever come across the white or black seeds in your house? They are very small in size and available in white or black color. Most commonly called as “til” in India, sesame seeds are easily available in every part of the country.
There are many dishes that can be made from these seeds. One such sweet is til ke ladoo. Well, let me tell you, I am very fond of these ladoos. You can make them with jaggery too. Nutrient and energy dense ladoos, and above that, they are so full-filling. You must have also seen garnishing of sesame seeds on chilly potato or other food items. So, yes, you can use them as garnishing as well.
What are the benefits of sesame seeds?
They are rich source of many nutrients that are required by our body on daily basis. Such as zinc, iron, calcium and potassium.
Sesame seeds are goof source of fiber. And therefore, research suggests that they might be helpful in controlling diabetes.
Did I tell you that they are heart healthy as well? Sesame seeds are known for their cholesterol lowering effect and may aid in HDL cholesterol. So, they might promote heart health.
Abundant in Proteins. As a plant source, sesame seeds are a really good option for proteins. And they are easy to incorporate in diet as well.
Sesame seeds are high in calcium, magnesium and zinc. These all nutrients are good for your bones. So, these seeds might improve or promote bone health.
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The diet helps us to fit. We all like to take a break from our daily life’s hustle and bustle once in a while. A weekend getaway is a much-deserved break that we give to ourselves to clear our minds and enjoy the essence of life.
But while we are on a vacation, we tend to indulge ourselves in various unhealthy eating options. And then, when we are back from the vacation, we fell into a guilt-trip of cheating with our meals and gaining those extra kilos which are then very difficult to shed.
Well, this happens with each one of us, and so we thought of creating a list of foods that are not only healthy but also tasty. And that can be consumed and opted as a healthy food choice option during your chilling getaway.
Well, the availability of the food and grocery stuff depends on the location you’re traveling to, but choosing healthy options from a variety of foodstuffs is always a wise choice. When we see a variety of foods in front of us, such as in the case of the buffet, we tend to eat more and end up putting a lot on our plate.
In this situation, we end up eating extreme amounts of extra calories which we didn’t tend to eat at first. Immediately after realizing that we have eaten extra, we feel guilty and end up being sad on our vacations.
To solve all these guilt problems, we here have a list of options from which you can choose to eat while you are out for your much-deserved break! here are various health tips for you which you can follow on weekend getaways.
Breakfast Diet:
Breakfast is one of the most important meals of the day, and it can really set your mood for the rest of your day. So always choose your breakfast wisely and never skip this most important meal of the day.
When out, you can choose from the following options:
1 Egg
Eggs in any form, such as omelet, boiled eggs, scrambled eggs, or half fry. You can choose from the choices. Portion control is the key. Always put the amount of food that you are hungry for on your plate, and not more than that. If you follow this rule, we bet you will not feel guilty after having your meal, rather you will enjoy it more!
Eggs along with toast go really well, so you can have an omelet with a single toast. Moreover, can add coffee or tea, or milk (if available) to the meal.
Egg Omelet
2 Poha/Upma or any other cereal
Poha, upma, or oats are some of the safest and healthiest options available for breakfast. You can always opt for any of these.
To modify your meal, if milk is available (like in a buffet breakfast), you can add oats to the milk and take a side of freshly cut fruits, to make not only an amazing but also a wholesome oats bowl. It is a very helpful diet.
Oats in milk with fruits
3 Idli/Dosa or Uttapam Diet:
Idlis never really disappoints and so does dosa. You can enjoy a paper dosa with rasam or hot sambhar on a cold day, really anytime. It just makes you feel at home and is like soul food. Having idli or dosa or uttapam as breakfast options is not only healthy but also tasty. Idlis with hot sambhar and coconut chutney, just thinking about it gives us hunger pangs!
South Indian food
4 Paranthe
Well, we all have traveled and had paranthe for breakfast. It just feels right, like you’re right in a comfort zone, enjoying stuffed paranthe with curd and tea in one hand, looking at the mesmerizing view! It really does feel amazing. Hot stuffed paranthe can really satiate your hunger. But again, choose wisely from the menu.
Make sure to avoid that extra loaded butter (salted or white-unsalted), or cream. And keep the portion size in mind. Though the getaway is to sit back and relax, make sure you don’t feed your body with excessive calories and macros.
5 Fruits and salads
If you follow the diet, and If you’re at a breakfast buffet, then you will surely find freshly cut fruits and different kinds of salads. You can always opt for fruits and salads with a nice cup of coffee.
Furthermore, sprouts are an amazing option to choose from if you have them available at the place you’re dining.
When eating out, try to have one exchange or serving or pulses in a day. There are many options to choose from, for instance, dal tadka, dal makhani, rajma, etc.
Order a pulse variety so that you are covered at not only your taste front but also at your health front. Pulses are brimming with the goodness of nutrients, so choose them!
2 Paneer gravy
There are a number of options and varieties available of paneer in the menus these days. You can have a simple paneer bhruji to shahi paneer or kadhai paneer and what not. Even in the starters, you can choose from paneer tikka or chilly paneer options. Again, keep in mind the portion. Mindful eating is the key and should be practiced at all times.
3 Chicken gravy
For all the non-vegetarians, chicken gravy is one of the finest options to look for. The only rule that one must follow is, that if you see a layer of visible fat or oil on the top of the curry you have ordered, please remove that layer and try to avoid that excessive oil.
5 Green leafy vegetables:
We usually get tangled up between paneer or pulse or chicken option. But there’s more to the menu and options that you can opt from. Greens are always there. For instance, you can go for saag and makai ki roti, or palak paneer or you can even opt for palak corn. These options are not only limited to the main course. You can also get salads made of green leafy vegetables and even appetizers!
So, try to choose your greens this time!
4 Salads
There are many healthy diet salad options available in restaurants these days. You can go for a sprout salad, or chickpea salad, chana chaat salad, corn and sprout salads, and so on.
Sprout Salad
5 pieces of bread
While choosing bread, please choose chapati if available in place of naan or butter naan, etc.
6 Rice
You can always go for vegetable rice options from the menu such as pulao or biryani in place of just steamed rice options.
Vegetable rice
7 Curds
There are simple curds as well as raitas available. Choose wisely from the same. Our recommendation, go for vegetable raita!
Cucumber mint raita
Mid-meals Diet
While traveling, it might get really difficult to follow your diet plan pattern of fruits or salads or soups as your mid meals. And when we are not able to follow that, and feel hungry, we usually end up eating processed foods such as namkeens, chips, or biscuits.
The key to avoid this from happening is to plan your mid-meals beforehand. Below, we will be mentioning some of the ideas that will ease your search for healthy snacking items.
1 Roasted makhana+ mumura+ chana mixture
Makhanas really never ever disappoint anyone. They are one of the easiest and tastiest snaking diet options available. To make this mixture, take makhanas, and murmurs, dry roast them in a pan. You can add spices of your choice to it if you want. Then, add roasted chana to this mixture. And ta-da, your healthy munching mixture is ready!
Store it in a jar and take it with you to your getaway!
2 Black pepper pop-corn
Pop-corns really know how to add crunch to your diet. This is also an easy snack option, you just need to cook pop-corns, add black pepper (and any other spices if you want) and that easily, they are ready to carry!
Popcorn
3 Banana chips
Banana is a fruit that has really very varied uses in our kitchen. You can make banana bread from it, muffins, chips, custard and what not!
They are easily available in the market, but you can also make them at home. Just buy some raw bananas, slice them into fine pieces, fry them and toss them into your favorite spices. Store them in a jar, and take that jar with you on our getaway!
Banana chips
4 Vegetable sandwiches Diet
When we think about vegetable sandwiches, we really think about comfort Diet food. Just take your favorite vegetables, for instance, cucumber, onion, tomato, carrot, can also add lettuce. And spread green chutney- mint-coriander chutney to the sides of whole wheat flour bread. And your sandwich is ready!
Pack this sandwich on the day you’re leaving home and consume it on the same day.
5 Khakhra- Gujarati Savory Flatbread
Khakhra is a very crispy flatbread served in Gujarat. It is made of whole wheat flour and methi leaves. You can add spices of your choice and as per your taste. You can either bake it or cook it on a pan. Just kneed a stiff dough, roll out khakhra balls and make it in a circle. Apply a few drops of oil to the pan and cook the khakhra from both sides. Cook until crisp and the good news is that you can save them for about 2 weeks in an air-tight container!
Drinks
Apart from traditional drinks like tea and coffee, you can opt for lemonade or mojito. If available, can also choose coconut water or buttermilk. Try to opt for drinks that are low in sugars. Avoid soft drinks during your get-away.
Dietary Guidelines for adolescents are helpful, Overweight, and obesity are defined as abnormal or excessive fat accumulation that presents a risk to health (WHO).
Prevalence for Dietary Guidelines for adolescents :
In 2016, more than 1.9 billion adults, 18 years and older, were overweight. Of these over 650 million were obese. Overall 340 million children and adolescents aged 5-19 were overweight or obese in 2016 globally (Source – WHO).
Nowadays, childhood obesity is an epidemic in India. With 14.4 million obese children, India has the second-highest number of obese children in the world, next to China.
At this time, the prevalence of overweight and obesity in children is 15%. Also, in private schools catering to upper-income families, the incidence has shot up to 35-40%, indicating a worrying upward trend (Source – Narayana health).
Risk factors for obesity:
Physical inactivity, and sedentary behaviour
Poor dietary habits
Family characteristics parenting style – parents’ lifestyles also play a role.
Environmental factors such as school policies, demographics, and parents’ work-related demands further influence eating and activity behaviours.
Assessment of Weight:
Childhood overweight and obesity in children aged 2 to 18 are defined by percentiles of BMI.
The standard formula to calculate BMI is the weight (lbs) ÷ [height (inch)]2 x 703
The metric formula to calculate BMI is weight (kg) ÷ [height (cm)]2
Then this BMI is plotted on the growth chart to calculate the BMI percentile.
Weight Status Category
Percentile Range
Underweight
Less than the 5th percentile
Healthy Weight
5th percentile to less than the 85th percentile
Overweight
85th to less than the 95th percentile
Obesity
95th percentile or greater
(Source – WHO)
In addition, there are other non-invasive measures to define the degree of obesity include waist circumference, waist-to-hip ratio to assess upper body fat predominance, and skinfold thickness.
Apart from these, non-invasive parameters, other validated parameters for measuring the degree of obesity also exist. These methods are also used to define body composition: water, fat, protein, mineral content of the human body.
Also, such direct methods of body fat content include Dual Energy X-ray Absorptiometry (DEXA) and Bioelectric Impedance Analysis (BIA). The use of such methods especially in childhood and adolescence is limited and currently used only for scientific purposes.
Dietary goals for adolescents:
To prevent further weight gain and reach a realistic target BMI.
To maintain a lower weight for a long term.
A nutritionally adequate and balanced diet is essential for optimal growth and development.
Achievement of adequacy in all nutrients and prevention of deficiency diseases.
Dietary Guidelines for adolescents (13-19 Years)
Energy: The energy requirements are different for boys and girls because of their growth rate, body composition and physical activity level.
Age group
Energy as per RDA 2020
Boys (13-15 years)
2860 kcal
Girls (13-15 years)
2400 kcal
Boys (16-18 years)
3320 kcal
Girls (16-18 years)
2500 kcal
Boys (19 years)
2110 kcal (sedentary)
Girls (19 years)
1660 kcal (sedentary)
For instance, a healthy weight loss (0.5 kg/week and 10 % body weight loss) requires a gradual decrease in calories. As a result, calorie restriction of about 500-600 kcal/day brings weight loss of 0.5 kg/week.
Protein: Particularly to support growth, 15-20 % total energy should come from protein or protein requirement of 0.8 g/kg body weight as per RDA 2020.
DO’S:
Firstly and most importantly I recommend nutritionally healthy diet through a wise choice of foods from all the food groups rather than refined and processed food (for instance – cereals, pulses, milk, meat, fruits and vegetables, fats and sugar).
Take diet with good quality protein and consume cereal-pulse, cereal-milk and cereal-meat/egg combinations (mutual supplementation).
Also, green leafy vegetables, seasonal vegetables and fruits should be consumed in plenty which will provide vitamins and minerals like iron, calcium, vitamin C, beta-carotene and are also rich in dietary fibre.
Milk and its products should be taken in adequate amounts as this is the best source of calcium.
Also, keep a check on the total fat consumption. Fried and bakery should be consumed in moderation and not as a part of daily diet.
Simultaneously, frequent meals like 5-6 meals in a day is also important.
On the whole, in addition to consumption of a nutritious well-balanced diet, appropriate lifestyle practices and involvement in physical activity such as games/sports should be encouraged among children and adolescents.
DON’Ts:
Avoid junk food, fast food and highly processed foods.
Please Avoid extreme diets meant for weight loss as they may be dangerous for health.
Avoid too-much fat and sugar rich foods and beverages.
Abstain from smoking, chewing tobacco and drinking alcohol.
Avoid skipping meals, especially breakfast
Dealing with children having obesity:
During childhood and adolescents days, family plays an important role in helping child build healthy eating, drinking, physical activity, and sleep habits.
Parents should be a good role model indeed for their children. They should consume healthy foods and drinks, and choose active pastimes to encourage their children.
They should discuss how about benefits of physical activities and certain foods and drinks may help their bodies get strong and stay healthy.
Subsequently, chat about how to make healthy choices about food, drinks, and activities at school, at friends’ houses, and at other places outside your home.
Also, promote portion control.
Similarly, make simple changes to one’s daily routine.
For instance, take the stairs, park at the furthest spot, get off the bus stop, and walk the rest of the way.
In addition, attitude should be positive and supportive.
In fact, avoid using food as a punishment or as a reward.
Moreover, when managing children’s behaviour select incentives, rewards, and consequences that do not involve food.
Last but not least, their screen time should be reduced and sleep for 7-8 hours is essential for their health.
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Anjeer is made of dried figs. Anjeer date barfi contains nuts that do not contain sugar. For sweetness, we will add dates in it a small amount mixed it with nuts, and crush coconut you can add it according to your preference. This Anjeer dated barfi is great this Diwali. It contains low fat which helps in weight loss.
Firstly Take Chopped Almond and Pista in the bowl mixed them all. Then roasted them all in pan together.
Take another pan add chopped date and fig in the pan and add water to it.
Gradually water gets evaporate and it will becomes soft.
Also add 1 tablespoon of ghee in the pan . So that now it will not get too much stick with the pan. Later on also add nuts mixture , cardamon powder ,cinnamon powder als coconut powder keep staring the mixture and see all get mix properly.
After some time when the better looks too sticky also add some nuts in it . keep staring it so that paste does not get stick to pain and mixted the nuts propely in it.
Placed butter paper in the tray also apply a little bit of oil in it. Place the better paper in the tray so that it get set on it . Later on place this in the referginter for over night .Next morning you can cut in small pieces .
So you can now can sever it in plate and enjoy this yummy barfi.
Eat only 1 or 2 pcs in the day.
Tips
Tip – Store this for only 5 days. Do not make so much that it will get waste and do notloos it freshness.
Tips- Pls use nonstick pan for this other wised this will gets too much stick with the pan .
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Healthy snacking improves overall health, curbs cravings, fights weight gain, regulates mood, boosts brainpower, and gives the energy one needs to keep going all day.
Having several snacks a day helps banish that postmeal sleepiness that comes from consuming too many calories at one sitting. Including protein, snacks will help derive an extra mental boost protein foods such as fish, meat, eggs, cheese, and tofu contain an amino acid that increases the production of neurotransmitters that regulate concentration and alertness
One way to prepare and serve fresh vegetables is through the roasting technique, a method of dry-heat cooking that allows you to cook the vegetables without added fat.
Roasted green peas represent one way to consume vegetables and they will add nutrition to your diet.
They provide only a modest amount of energy and represent a fairly low-calorie snack.
it’s a very Healthy snacking, and a Good snack for people on the weight loss journey!
Roasted seeds
Roasted seeds mix
This gives the necessary nutrients to our bodies. It’s quite a good snack and gives a nutty flavor and extra crunch to any dish if added.
Seeds consist of all the requisite ingredients to make such a complex thing as a plant. Hence they are very nutritious and provide us immense health benefits.
They are a good source of monounsaturated fats and polyunsaturated fats and are also rich in vitamins, minerals, antioxidants, and fibers too.
If included in our diet routine they are said to help in reducing cholesterol, blood sugar, and high blood pressure.
Popcorns
When they are air-popped and lightly seasoned, they are an efficiently healthy snack.
That is because it is a whole grain and high-fiber whole grains are known to lower risk of heart disease, diabetes, some cancers and other health problems.
In addition to nutrient fiber popcorn is also a good source of polyphenols which are antioxidants that have been linked to give health benefits such as better blood circulation and digestive health also it lowers the risk of certain cancers too.
Roasted Bajra
Bajra is also known as Pearl millet is a small grain with high nutritional value.
Bajra contains the nutrient niacin, a vitamin that plays a crucial role in lowering cholesterol levels also preventing heart disease.
Roasted Bajra Mix is made from roasting the bajra grain in a roasting machine at a set temperature.
It is then mixed with some seasoning to give it a great taste. It is crunchy and a very healthy snack.
Roasted Jowar
Snacks Jowar (Sorghum) puff is Roasted and not fried. It is a healthy ready-eat snack.
Enjoy the chatpata flavor anytime whenever you feel hunger pangs.
It is totally gluten-free with a high fiber content.
Jowar was initially used for making food for domestic animals, however, later it was included in the diet of humans too for the amazing jowar benefits it provides with.
It mostly is found in regions with subtropical and tropical climates with grass native.
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Healthy Eating Options Russia may not be the first to come to one’s mind when thinking of a food destination, but the country has plenty of delicious traditional dishes to eat. Visitors to Russia are often surprised to see the variety and flavors of the Russian cuisine, which is influenced by Russia’s connection to Europe, Asia, and the Middle East. The most classic Russian recipes are made of veggies and wheat, such as soups, porridges, and stuffed dough!
Healthy Eating Options are given bellow:
Borscht
It is a beet soup that originated in Ukraine and was quickly adopted as a Russian specialty as well. This soup is full of meat and sautéed vegetables, including cabbage, carrots, onions, and potatoes also. It can be served hot or cold and it is best served with a dollop of fresh sour cream on top.
Shashlyk or shashlik
Russian kebabs are called shashlyk or shashlik. They consist of cubed meat and veggies grilled on skewers.
Beef stroganoff
This dish consists of strips of beef in a creamy sauce with mushrooms or tomatoes and it’s often served with rice, noodles, or potatoes.
This recipe has a long history and many variations for its preparation are also there.
Blini
Its round and thin, these little pancakes can be made with a variety of flours, but usually wheat.
They are most famously served with black or red caviar.
Barabulka
The Russian name “barabulka” is similar to both Turkish barbunya and the Italian word barbone and the meaning is “big beard”. In English these members of the goatfish family are called as red mullet. It can be tried oven-baked or fried.
Indian food
Its like dals, chapati, salad & curries etc. are all available at authentic Indian resturants. All the spices and other ingredients are sourced from India and the neighboring Asian countries.
Salads
Salads and more are also available as some of the best vegan foods at pocket-friendly prices. It is the place to be at if one is looking for healthy and fresh eating options.
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Fishhave been an essential part of our food as far as the history of humanity goes. 97% of the earth underwater the fishes have always been a great source of food for man and animal alike.
Fish has a broad diversity, easy availability and nutrient content, and a number of other reasons that make it a hit across the globe. Fishes or should we be more precise seafood is prestigiously known as a ‘health food’ all over the world.
There are so many Fishes in India
Rohu
Rohu fish is majorly available in Northern as well as central India. It is also known as Carpo fish. Rohu is enriched with a good amount of proteins in it, also packed with Omega 3 fatty acids and vitamins A, B, and C.
Rani
Rani (Pink Perch) is a common freshwater fish in India. It’s pink in color and small in size, this fish has a mild taste when it’s cooked. Due to just 4- 5% of body fat in it, this is not oily and hence it is called a lean fish. This is your go-to-go fish type if one is planning to lose weight.
Surmai
This fish is very high in protein, vitamins, and minerals. This fish is extremely popular as well as an expensive one too. It is most popular in South and Central India. Surmai or King Mackerel is the kingfish of the Indian ocean. It’s high in mercury content but that does not mean that it cannot be consumed.
Rawas
This is a widely available fish, it consists of essential amino acids that promote growth and help maintain muscle tissue mass.
The protein found in Indian salmon or Rawas fish helps the body to maintain a healthy metabolism which promotes weight loss. Rich in omega 3 and 6 fatty acids and it may contain contaminants such as PCBs. So do not have more than 170 grams in a week.
Katla
A fish is widely found in the lakes and rivers of North India and Assam, this is enriched with proteins and vitamins. It is low in calories and a healthy option for people losing weight. The mercury level in this fish is moderate, which is safe enough to consume.
Paplet
Its known as the Indian butterfish, Pomfret or Paplet fish is widely found in South Asia, including the Indian Ocean. The taste is quite delicious, this is rich in protein and has a tremendous amount of omega 3 fatty acids. Silver or white pomfret and black pomfret are the two most popularly sold fishes in India.
Hilsa
It is a very popular Bengali fish and the national fish of Bangladesh. It is found in Odisha, West Bengal, Assam, Andhra Pradesh, and Gujarat. It is a delicacy not just in India but it is also enjoyed all over South Asia. Hilsa fish is among the costliest fish in India with the cost per kg going up to INR 3000 usually. This is being highly fished and the population is gradually decreasing in the sea.
Bangda
Indian Mackerel or Bangda is rich in Omega 3 and Selenium which is great for cardiovascular health. It also helps lower blood pressure, enhances eyesight, and reduces cholesterol levels. It is again a good fish to go for if planning to lose weight. The best part is that it is very reasonably priced. Mackerel is a low mercury level fish and hence it can be enjoyed by all!
Pedvey
it (Indian Oil Sardines) is known to be a rich source of nutrients such as proteins, vitamins, and minerals. It helps in making bones stronger, preventing inflammation, and relieving stress too. They are commercially caught mainly in places like Karnataka, Goa, Kerala, and southern Maharashtra.
Singhara
This fish is commonly found in India. Low in mercury, it is also a rich source of protein, with 49 percent of the daily value in one fillet. Singhara also contains other nutrients like choline and is a good source of healthy, essential fats. Catfish/ Singhara have both omega-3 and omega-6 fatty acids in them.
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Watermelon Coconut Cooler is the best in summer. We all need something refreshing once in a while. And then we tend to indulge in soft drinks which are very high in calories and not to forget, sugar content.
So, we thought of sharing an ultimate thirst quencher cooler, that you’ll enjoy guilt-free. Watermelon coconut cooler is so refreshing and so good, and it is very easy to make.
Watermelon is a rich source of potassium and vitamin C. It is also a good source of fiber and rich in antioxidants too. It is also low in calories.
And we all know that watermelon is high in water, it is 90% water, so, it also fulfills our water requirements and keeps us hydrated.
Coconut water is a low-calorie drink that is loaded with nutrition. It is rich in electrolytes, and it aids in regulating electrolyte balance in our bodies. It is a rich source of potassium.
This is an easy-to-make recipe, that will take hardly 10 minutes. We have not added sugar in this recipe, because the sweetness naturally comes from watermelon and coconut water.
You just need 3 ingredients for this recipe, watermelon, coconut water, and mint leaves. Watermelon and mint leaves go along really well, so do try this combination. You can also add lemon juice to the cooler, or skip it as per your choice.
Preparation time: 10 minutes
Total time: 10 minutes
Serving: 1 glass
Let us get started with the recipe for a Watermelon coconut cooler
Learn how to make more potassium rich recipe by visiting this space!
Ingredients that you will need for the recipe:
Watermelon: 3-4 cups seedless and chopped
Coconut water: 1 cup
Mint leaves: 5-6 (crushed and chopped)
Black salt: as per taste
Methods for Watermelon Coconut Cooler :
1 Cut the watermelon into cubes and take out its seeds.
2 Add watermelon, coconut water, black salt in a mixer and blend the ingredients till smooth.
3 Serve fresh with a slice of lemon and mint leaves.
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