Nutrition Tips for Healthy Lifestyle

Nutritional value, advantages, and methods for consuming raisins

Black raisins with seeds are a delicious and versatile ingredient you can use in many ways! Here are some ideas to get you started:

▪️ Snacks & Salads:

✳️ Trail Mix: Toss them in with nuts, seeds, dried fruit (like apricots or cranberries), and whole-grain cereal for a satisfying and portable trail mix.

✳️ Yogurt Parfait: Layer black raisins with yogurt, granola, and fresh fruit (like berries or mango) for a refreshing and nutritious parfait.

✳️ Salad Booster: Add a pop of sweetness and texture to summer salads. They pair well with leafy greens, feta cheese, walnuts, and a light vinaigrette.

✳️ Energy Bites: Make no-bake energy bites with black raisins, nut butter, oats, and other dried fruits.

Other Uses:

✳️ Homemade Granola: Add them to your homemade granola recipe for a burst of sweetness and chewiness.

✳️. Cheese Plate: They can be a surprising and delightful addition to a cheese plate, especially alongside creamy cheeses like brie or goat cheese.

✳️ Compote: Simmer them with a little water, sugar, and spices (like cinnamon or cloves) for a delicious compote to serve over ice cream, yogurt, or pancakes.
are a good source of fiber.

Enjoy experimenting with these summer-friendly black raisins and discover your favorite ways to use them!

▪️ Black raisins with seeds are a nutritious snack. They are a good source of natural sugars, fiber, and various vitamins and minerals. Here’s a general overview of their nutritional information per 100 grams:
 
•Calories: 299 kcal
•Protein: 3.07 g
•Fat: 0.46 g
•Carbohydrates: 79.18 g
•Fiber: 4.5 g
•Sugars: 59.19 g
•Calcium: 50 mg
•Iron: 1.88 mg
•Magnesium: 32 mg
•Potassium: 749 mg
•Vitamin C: 2.3 mg
•Vitamin K: 3.5 µg
 
Please note that these values can vary slightly depending on the specific brand and processing of the raisins.

▪️ Black raisins primarily contain natural sugars, specifically glucose and fructose, which make up a significant portion of their carbohydrate content. They also contain fiber, which aids in digestion and helps regulate blood sugar levels. Additionally, black raisins are a source of various vitamins and minerals, including:

– Iron: Important for oxygen transport in the blood.
– Calcium: Essential for bone health and muscle function.
– Magnesium: Important for muscle function, energy production, and bone health.
– Potassium: Important for maintaining fluid balance, muscle contractions, and nerve function.
– Vitamin C: An antioxidant that supports immune function and skin health.
– Vitamin K: Important for blood clotting and bone health.

These nutrients contribute to the overall nutritional value of black raisins and make them a healthy snack option when consumed in moderation.

Eating for Wellness: How Mangoes Support a Healthy Lifestyle

🍋 Here are some tips on how to enjoy mangoes more healthily and minimize potential blood sugar spikes:

🍋 Pair it with protein or healthy fats: Eating mango with a source of protein or healthy fats can help slow down the absorption of sugar into your bloodstream.

🍋 Try pairing some mango slices with yogurt, nut butter, or cottage cheese.

🍋 You can also add chopped mango to a salad with grilled fish or chicken.

🍋 Ripeness matters: Ripe mangoes are naturally sweeter than unripe ones. Choosing a ripe mango means you won’t need to add any extra sugar to enhance the flavor.

🍋 Fresh vs. dried: Fresh mangoes are a much healthier option than dried mangoes. Dried fruit concentrates the sugars during dehydration, making them much higher in sugar per serving.

Whey Protein Myths & Facts

Whey protein is a popular supplement among athletes and fitness enthusiasts, but there are many misconceptions about it. Here are some of the most common myths and facts about whey protein:

Myth: Whey protein is unnatural.

Fact: Whey protein is a natural byproduct of cheesemaking. Whey protein is the dried form of the liquid that separates during the cheese-making process from the curd. Whey protein is then dried and powdered to create a supplement.
Image of Cheesemaking process Opens in a new window
www.sciencelearn.org.nz
Cheesemaking process

Myth: Whey protein will make you bulky.

Fact: Whey protein can help you build muscle, but it won’t make you bulky on its own. In order to build muscle, you need to combine whey protein with strength training.

Myth: Whey protein is exclusive to athletes and body builders.

Fact: Whey protein can be beneficial for anyone who wants to increase their protein intake. This includes people who are trying to lose weight, maintain muscle mass, or improve their overall health.

Myth: Whey protein can damage your kidneys.

Fact: There is no evidence that whey protein can damage your kidneys in healthy people. However, people with pre-existing kidney problems should talk to their doctor before consuming whey protein.

Myth: Whey protein is a complete protein source.

Fact: Whey protein is not a complete protein source. You can make a complete meal by combining whey protein with grains, fiber, and nuts. A balanced diet will be above as well. However, whey protein can be combined with other foods, such as grains or nuts, to create a complete protein source.

Benefits of Whey Protein

▪️Helps build muscle mass
▪️Helps maintain muscle mass
▪️Aids in weight loss
▪️Improves satiety
▪️Boosts athletic performance
▪️May help lower blood pressure
▪️May improve immune function


Side Effects of Whey Protein

▪️Bloating
▪️Gas
▪️Diarrhea
▪️Nausea
▪️Cramps
▪️Acne (in some people)


If you are considering taking whey protein, it is important to talk to your doctor first to make sure it is safe for you.

The significance of salad and curd in celebratory dishes

✳️ Curd (Yogurt):
 
1. Digestive Aid: Yogurt contains probiotics that can aid digestion and promote a healthy gut.
2. Cooling Effect: Its cooling properties balance the spiciness of many festive dishes.
3. Rich in Nutrients: Yogurt is a good source of protein, calcium, and vitamins.
 
✳️ Salad:
 
1. Nutritional Balance: Salads provide essential vitamins, minerals, and fiber, balancing the richness of other dishes.
2. Refreshment: The freshness and crunch of a salad cleanse the palate between bites of flavorful dishes.
3. Hydration: Vegetables in salads contribute to hydration, especially important during hot weather or spicy meals.
 
Incorporating curd and salad into a festive meal enhances its nutritional value, aids digestion, and provides a refreshing contrast to the richer and spicier dishes typically served during festivals.

Happy Gudi Padwa!

🌿🌼🌿 Gudi Padwa is celebrated as the New Year in Maharashtra and other regions of India. It’s a great time to set health goals and start the year on a positive note. Here are a few health goals that you can consider: 
 
1. Regular Exercise: Aim to exercise at least 30 minutes a day, 5 days a week. This could be a combination of cardio, strength training, and flexibility exercises.
 
2. Healthy Eating: Focus on consuming a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit processed foods, sugar, and unhealthy fats.
 
3. Hydration: Drink at least 3 -4 liters of water daily to stay hydrated and aid in digestion.
 
4.Mental Health: Practice mindfulness, meditation, or yoga to reduce stress and improve mental well-being.
 
5. Adequate Sleep: Aim for 7-9 hours of quality sleep each night to allow your body to rest and recover.
 
Remember to set SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound) to help you stay on track and motivated throughout the year.🌿🌼🌿

🥭“The Importance of Mango Skin”🥭

🥭Mango is a delicious and nutritious snack. Combining it with nuts like almonds and walnuts can help slow down the absorption of sugars from the mango, which can help prevent a rapid spike in glucose levels.

🥭 All fruits contain fructose, a natural sugar. However, the fiber and nutrients in whole fruits help to moderate its impact on blood sugar levels. Mango skin, for example, contains fiber which can help regulate blood sugar levels.

April Festive Tip

Festive meals are often high in calories, making it difficult to maintain fitness goals. However, it’s important to stick to your exercise routine and physical activity, especially on these days, to balance out the extra calories consumed.
 
Festive food is an integral part of celebrations, but it’s important to enjoy it in moderation. While indulging in delicious treats, remember to maintain your regular exercise routine to balance out the extra calories. Physical activity is crucial for staying healthy and maintaining a good metabolism. Additionally, ensure you stay hydrated by drinking plenty of water and include protein-rich foods in your diet
 
 

Role of Fruits in Nutrition 

Fruits play a crucial role in maintaining electrolyte balance and preventing dehydration due to their high water content and electrolyte composition. Here’s how:
 
1.High Water Content: Many fruits, such as watermelon, oranges, and strawberries, have high water content, which helps in hydrating the body and maintaining fluid balance.
2.Electrolyte Content: Fruits like bananas, oranges, and kiwi are rich in essential electrolytes like potassium, magnesium, and sodium. These electrolytes are vital for maintaining fluid balance, nerve function, and muscle contraction.
3.Natural Sugars: Fruits contain natural sugars like fructose and glucose, which are easily absorbed by the body and provide a quick source of energy. This is important during dehydration as low blood sugar levels can exacerbate symptoms.
4.Vitamins and Minerals: Fruits are also rich in vitamins and minerals, such as vitamin C and antioxidants, which support overall health and immune function. During dehydration, the body’s immune system can be compromised, making these nutrients essential.
5.Digestive Health: Some fruits, like apples and pears, are high in dietary fiber, which can help regulate digestion and prevent constipation, a common issue during dehydration.
 
To maintain electrolyte balance and prevent dehydration, it is important to consume a variety of fruits as part of a balanced diet. Additionally, drinking plenty of water and electrolyte-rich fluids, such as coconut water or sports drinks, can further help in rehydration.

Nutrition Summer Care Tips

In the summer, several conditions related to electrolyte imbalance can occur due to increased sweating and dehydration. Here are some common electrolyte-related conditions to be aware of during the summer:
 
1. Dehydration:
▪️Dehydration occurs when the body loses more fluid than it takes in, leading to an imbalance in electrolytes like sodium and potassium.
▪️Symptoms can include thirst, dry mouth, fatigue, dark-colored urine, and dizziness.
2. Heat Cramps:
▪️Heat cramps are painful muscle spasms that can occur during or after intense exercise in hot weather.
▪️They are often caused by an imbalance of electrolytes like sodium and potassium.
3. Heat Exhaustion:
▪️Heat exhaustion is a more severe form of heat-related illness and can result from prolonged exposure to high temperatures and inadequate fluid intake.
▪️Symptoms can include heavy sweating, rapid pulse, nausea, dizziness, and electrolyte imbalance.
4. Heat Stroke:
▪️Heat stroke is a life-threatening condition that occurs when the body’s temperature regulation fails, and body temperature rises to a dangerous level.
▪️It can lead to severe electrolyte imbalance, organ damage, and even death if not treated promptly.
▪️Symptoms include high body temperature, altered mental state, rapid heartbeat, and unconsciousness.
 
Prevention and Management:
 
▪️Stay Hydrated: Drink plenty of water throughout the day to replace lost fluids and electrolytes.
▪️Electrolyte Replacement: In addition to water, consider drinking electrolyte-rich beverages or sports drinks to replenish lost electrolytes.
▪️Avoid Excessive Sun Exposure: Limit time spent in direct sunlight, especially during the hottest part of the day, and wear protective clothing and sunscreen.
▪️Take Breaks: If engaging in outdoor activities or exercise, take frequent breaks in the shade and rest to avoid overheating and dehydration.
▪️Listen to Your Body: Pay attention to signs of dehydration or heat-related illness and seek medical attention if symptoms worsen or do not improve.
 
It’s essential to be proactive in preventing electrolyte imbalance and heat-related illnesses by staying hydrated, maintaining electrolyte balance, and taking necessary precautions during the hot summer months.

World Health Day!

World Health Day serves as an important reminder to prioritize our health, and one of the key aspects of a healthy lifestyle is consuming balanced meals with the right nutrition. A balanced diet rich in lean proteins, complex carbs, fruits, vegetables, whole grains, millers and healthy fats is essential for overall well-being and can help prevent various health issues.
 
Proper nutrition and balanced meals are crucial for maintaining good health and well-being. A well-balanced diet provides the essential vitamins, minerals, and nutrients that our bodies need to function optimally and prevent various health issues. It’s important for individuals, communities, and governments to prioritize education and access to nutritious foods to promote overall health and reduce the risk of diseases.

Happy International Carrot Day! Here are some healthy ways to eat Carrots:

▪️Use half-done carrots in salads or as an evening snack. Add salt, herbs, and some chili flakes for extra flavor.
▪️Make a delicious carrot basil soup or carrot and tomato soup.
▪️Grate carrots into an egg omelet or chillas.
▪️Cook up a carrot vegetable dish.
▪️Try making carrot Koshimbir with peanut powder.
▪️Healthy dessert.
▪️Carrot kheer with milk, moderate jaggery, Velchi Jaifal powder.

Here’s the nutritional information for one medium-sized carrot (about 61 grams):
 
▪️Calories: 25
▪️Protein: 0.6 grams
▪️Fat: 0.1 grams
▪️Carbohydrates: 6 grams
▪️Dietary Fiber: 1.7 grams
▪️Sugars: 3 grams
▪️Vitamin A: 184% of the Daily Value (DV)
▪️Vitamin K: 13% of the DV
▪️Vitamin C: 8% of the DV
▪️Potassium: 7% of the DV
▪️Calcium: 2% of the DV
▪️Iron: 1% of the DV
 
Carrots are also a good source of antioxidants, especially beta-carotene, which gives them their orange color and can be converted to vitamin A in the body

Nutrition Fact

You don’t have to eat exotic vegetables to get the necessary nutrition. Instead, opt for seasonal fruits and vegetables that are rich in vitamins and minerals, easy to digest, economical, and readily available.

Importance of Balanced Meals

Having balanced meals is essential for maintaining good health. They provide your body with the necessary nutrients to keep your energy levels consistent and maintain a healthy body fat percentage. If your body fat is too high, it can cause various health problems such as obesity, hormonal imbalances, skin, nail, and hair issues, low energy levels, vitamin deficiencies, and constipation. 

Therefore, it is crucial to have a well-balanced diet to achieve optimal health.

Tip of the day

It’s important to listen to your body and take care of yourself. Pay attention to signals of discomfort and take action to address them.

Healthy Beans Salad Nutritionist Recipes

Ingredients: 

▪️Beans
▪️Sesame seeds
▪️Oil 
▪️Salt 
▪️Lime juice

Method:

▪️Take 5 ml of oil in the pan. 
▪️Roast beans.
▪️Keep the lid on the pan.
▪️Let the beans cook properly. 
▪️Add sesame seeds, salt & lime juice. 
▪️Less oil recipe.

Benefits:

▪️Calcium rich
▪️Low calorie
▪️Sesame seeds give more satiety value
▪️A healthy calcium rich salad

7 Secret Hacks for Fatloss

▪️Eat more protein
▪️Eat healthy fat
▪️Eat Fibre rich food
▪️Adequate water intake
▪️Eat a healthy snack
▪️7-8 hrs sleep
▪️Exercise regularly

Consistently follow the above Food & Exercise Regime.

Kids Nutrition Checklist

▪️Eggs – Protein Rich
▪️Banana – Calcium Rich
▪️Paneer – Vegetarian Protein option for those who don’t eat eggs
▪️Potato – Calcium-Rich, Carbs
▪️Milk – Calcium Protein
▪️Curd – Probiotic Protein
▪️Seasonal Fruits Natural Vitamins, Minerals, Fiber
▪️Almond Walnut Powder mixture or whole (Healthy Fat and Protein)
▪️Staple Food Items
▪️Homemade Food
▪️Playing Sports

Simple meal prep ideas – Beetroot Rice

Ingredients

▪️Grated beetroot.
▪️Onion.
▪️Green chillies.
▪️Curry leaves.
▪️Sesame Seeds (sesame)
▪️Cooked rice 1 = bow!
▪️Cumin seeds
▪️Hing
▪️Coriander leaves. (10gm)
▪️Cooking oil.
▪️Ghee

Method:

1) Add cumin seeds, hing, curry leaves. Green chili, and onion in heated ghee Add half the quantity of grated beetroot.
Stir Fry.

2) Add the remaining half quantity of beetroot to cooked rice
Add salt.

Steps to follow for a Healthy Digestion

▪️Step 1
Daily curd or buttermilk preferably before lunch or during lunch.

▪️Step 2
Eat Homemade Fresh Food.

▪️Step 3
The portion size of food especially protein, nonveg, or paneer should be moderate.

▪️Step 4
Avoid snacking on fried food or packed food.

▪️Step 5
Have a Physical Activity in your daily schedule.

▪️Step 6
Daily Practice of Vajrasana.

▪️Home Remedy for Digestion – Ginger Juice, Lime Juice with Salt, Luke Warm Water with Turmeric.

Whey Protein Myths & Facts

Whey protein is a popular supplement among athletes and fitness enthusiasts, but there are many misconceptions about it. Here are some of the most common myths and facts about whey protein:

Myth: Whey protein is unnatural.

Fact: Whey protein is a natural byproduct of cheesemaking. Whey protein is the dried form of the liquid that separates during the cheese-making process from the curd. Whey protein is then dried and powdered to create a supplement.
Image of Cheesemaking process Opens in a new window
www.sciencelearn.org.nz
Cheesemaking process

Myth: Whey protein will make you bulky.

Fact: Whey protein can help you build muscle, but it won’t make you bulky on its own. In order to build muscle, you need to combine whey protein with strength training.

Myth: Whey protein is exclusive to athletes and body builders.

Fact: Whey protein can be beneficial for anyone who wants to increase their protein intake. This includes people who are trying to lose weight, maintain muscle mass, or improve their overall health.

Myth: Whey protein can damage your kidneys.

Fact: There is no evidence that whey protein can damage your kidneys in healthy people. However, people with pre-existing kidney problems should talk to their doctor before consuming whey protein.

Myth: Whey protein is a complete protein source.

Fact: Whey protein is not a complete protein source. You can make a complete meal by combining whey protein with grains, fiber, and nuts. A balanced diet will be above as well. However, whey protein can be combined with other foods, such as grains or nuts, to create a complete protein source.

Benefits of Whey Protein

▪️Helps build muscle mass
▪️Helps maintain muscle mass
▪️Aids in weight loss
▪️Improves satiety
▪️Boosts athletic performance
▪️May help lower blood pressure
▪️May improve immune function


Side Effects of Whey Protein

▪️Bloating
▪️Gas
▪️Diarrhea
▪️Nausea
▪️Cramps
▪️Acne (in some people)


If you are considering taking whey protein, it is important to talk to your doctor first to make sure it is safe for you.

The significance of salad and curd in celebratory dishes

✳️ Curd (Yogurt):
 
1. Digestive Aid: Yogurt contains probiotics that can aid digestion and promote a healthy gut.
2. Cooling Effect: Its cooling properties balance the spiciness of many festive dishes.
3. Rich in Nutrients: Yogurt is a good source of protein, calcium, and vitamins.
 
✳️ Salad:
 
1. Nutritional Balance: Salads provide essential vitamins, minerals, and fiber, balancing the richness of other dishes.
2. Refreshment: The freshness and crunch of a salad cleanse the palate between bites of flavorful dishes.
3. Hydration: Vegetables in salads contribute to hydration, especially important during hot weather or spicy meals.
 
Incorporating curd and salad into a festive meal enhances its nutritional value, aids digestion, and provides a refreshing contrast to the richer and spicier dishes typically served during festivals.

Happy Gudi Padwa!

🌿🌼🌿 Gudi Padwa is celebrated as the New Year in Maharashtra and other regions of India. It’s a great time to set health goals and start the year on a positive note. Here are a few health goals that you can consider: 
 
1. Regular Exercise: Aim to exercise at least 30 minutes a day, 5 days a week. This could be a combination of cardio, strength training, and flexibility exercises.
 
2. Healthy Eating: Focus on consuming a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit processed foods, sugar, and unhealthy fats.
 
3. Hydration: Drink at least 3 -4 liters of water daily to stay hydrated and aid in digestion.
 
4.Mental Health: Practice mindfulness, meditation, or yoga to reduce stress and improve mental well-being.
 
5. Adequate Sleep: Aim for 7-9 hours of quality sleep each night to allow your body to rest and recover.
 
Remember to set SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound) to help you stay on track and motivated throughout the year.🌿🌼🌿

🥭“The Importance of Mango Skin”🥭

🥭Mango is a delicious and nutritious snack. Combining it with nuts like almonds and walnuts can help slow down the absorption of sugars from the mango, which can help prevent a rapid spike in glucose levels.

🥭 All fruits contain fructose, a natural sugar. However, the fiber and nutrients in whole fruits help to moderate its impact on blood sugar levels. Mango skin, for example, contains fiber which can help regulate blood sugar levels.

April Festive Tip

Festive meals are often high in calories, making it difficult to maintain fitness goals. However, it’s important to stick to your exercise routine and physical activity, especially on these days, to balance out the extra calories consumed.
 
Festive food is an integral part of celebrations, but it’s important to enjoy it in moderation. While indulging in delicious treats, remember to maintain your regular exercise routine to balance out the extra calories. Physical activity is crucial for staying healthy and maintaining a good metabolism. Additionally, ensure you stay hydrated by drinking plenty of water and include protein-rich foods in your diet
 
 

Role of Fruits in Nutrition 

Fruits play a crucial role in maintaining electrolyte balance and preventing dehydration due to their high water content and electrolyte composition. Here’s how:
 
1.High Water Content: Many fruits, such as watermelon, oranges, and strawberries, have high water content, which helps in hydrating the body and maintaining fluid balance.
2.Electrolyte Content: Fruits like bananas, oranges, and kiwi are rich in essential electrolytes like potassium, magnesium, and sodium. These electrolytes are vital for maintaining fluid balance, nerve function, and muscle contraction.
3.Natural Sugars: Fruits contain natural sugars like fructose and glucose, which are easily absorbed by the body and provide a quick source of energy. This is important during dehydration as low blood sugar levels can exacerbate symptoms.
4.Vitamins and Minerals: Fruits are also rich in vitamins and minerals, such as vitamin C and antioxidants, which support overall health and immune function. During dehydration, the body’s immune system can be compromised, making these nutrients essential.
5.Digestive Health: Some fruits, like apples and pears, are high in dietary fiber, which can help regulate digestion and prevent constipation, a common issue during dehydration.
 
To maintain electrolyte balance and prevent dehydration, it is important to consume a variety of fruits as part of a balanced diet. Additionally, drinking plenty of water and electrolyte-rich fluids, such as coconut water or sports drinks, can further help in rehydration.

Nutrition Summer Care Tips

In the summer, several conditions related to electrolyte imbalance can occur due to increased sweating and dehydration. Here are some common electrolyte-related conditions to be aware of during the summer:
 
1. Dehydration:
▪️Dehydration occurs when the body loses more fluid than it takes in, leading to an imbalance in electrolytes like sodium and potassium.
▪️Symptoms can include thirst, dry mouth, fatigue, dark-colored urine, and dizziness.
2. Heat Cramps:
▪️Heat cramps are painful muscle spasms that can occur during or after intense exercise in hot weather.
▪️They are often caused by an imbalance of electrolytes like sodium and potassium.
3. Heat Exhaustion:
▪️Heat exhaustion is a more severe form of heat-related illness and can result from prolonged exposure to high temperatures and inadequate fluid intake.
▪️Symptoms can include heavy sweating, rapid pulse, nausea, dizziness, and electrolyte imbalance.
4. Heat Stroke:
▪️Heat stroke is a life-threatening condition that occurs when the body’s temperature regulation fails, and body temperature rises to a dangerous level.
▪️It can lead to severe electrolyte imbalance, organ damage, and even death if not treated promptly.
▪️Symptoms include high body temperature, altered mental state, rapid heartbeat, and unconsciousness.
 
Prevention and Management:
 
▪️Stay Hydrated: Drink plenty of water throughout the day to replace lost fluids and electrolytes.
▪️Electrolyte Replacement: In addition to water, consider drinking electrolyte-rich beverages or sports drinks to replenish lost electrolytes.
▪️Avoid Excessive Sun Exposure: Limit time spent in direct sunlight, especially during the hottest part of the day, and wear protective clothing and sunscreen.
▪️Take Breaks: If engaging in outdoor activities or exercise, take frequent breaks in the shade and rest to avoid overheating and dehydration.
▪️Listen to Your Body: Pay attention to signs of dehydration or heat-related illness and seek medical attention if symptoms worsen or do not improve.
 
It’s essential to be proactive in preventing electrolyte imbalance and heat-related illnesses by staying hydrated, maintaining electrolyte balance, and taking necessary precautions during the hot summer months.

World Health Day!

World Health Day serves as an important reminder to prioritize our health, and one of the key aspects of a healthy lifestyle is consuming balanced meals with the right nutrition. A balanced diet rich in lean proteins, complex carbs, fruits, vegetables, whole grains, millers and healthy fats is essential for overall well-being and can help prevent various health issues.
 
Proper nutrition and balanced meals are crucial for maintaining good health and well-being. A well-balanced diet provides the essential vitamins, minerals, and nutrients that our bodies need to function optimally and prevent various health issues. It’s important for individuals, communities, and governments to prioritize education and access to nutritious foods to promote overall health and reduce the risk of diseases.

Happy International Carrot Day! Here are some healthy ways to eat Carrots:

▪️Use half-done carrots in salads or as an evening snack. Add salt, herbs, and some chili flakes for extra flavor.
▪️Make a delicious carrot basil soup or carrot and tomato soup.
▪️Grate carrots into an egg omelet or chillas.
▪️Cook up a carrot vegetable dish.
▪️Try making carrot Koshimbir with peanut powder.
▪️Healthy dessert.
▪️Carrot kheer with milk, moderate jaggery, Velchi Jaifal powder.

Here’s the nutritional information for one medium-sized carrot (about 61 grams):
 
▪️Calories: 25
▪️Protein: 0.6 grams
▪️Fat: 0.1 grams
▪️Carbohydrates: 6 grams
▪️Dietary Fiber: 1.7 grams
▪️Sugars: 3 grams
▪️Vitamin A: 184% of the Daily Value (DV)
▪️Vitamin K: 13% of the DV
▪️Vitamin C: 8% of the DV
▪️Potassium: 7% of the DV
▪️Calcium: 2% of the DV
▪️Iron: 1% of the DV
 
Carrots are also a good source of antioxidants, especially beta-carotene, which gives them their orange color and can be converted to vitamin A in the body

Nutrition Fact

You don’t have to eat exotic vegetables to get the necessary nutrition. Instead, opt for seasonal fruits and vegetables that are rich in vitamins and minerals, easy to digest, economical, and readily available.

Importance of Balanced Meals

Having balanced meals is essential for maintaining good health. They provide your body with the necessary nutrients to keep your energy levels consistent and maintain a healthy body fat percentage. If your body fat is too high, it can cause various health problems such as obesity, hormonal imbalances, skin, nail, and hair issues, low energy levels, vitamin deficiencies, and constipation. 

Therefore, it is crucial to have a well-balanced diet to achieve optimal health.

Tip of the day

It’s important to listen to your body and take care of yourself. Pay attention to signals of discomfort and take action to address them.

Healthy Beans Salad Nutritionist Recipes

Ingredients: 

▪️Beans
▪️Sesame seeds
▪️Oil 
▪️Salt 
▪️Lime juice

Method:

▪️Take 5 ml of oil in the pan. 
▪️Roast beans.
▪️Keep the lid on the pan.
▪️Let the beans cook properly. 
▪️Add sesame seeds, salt & lime juice. 
▪️Less oil recipe.

Benefits:

▪️Calcium rich
▪️Low calorie
▪️Sesame seeds give more satiety value
▪️A healthy calcium rich salad

7 Secret Hacks for Fatloss

▪️Eat more protein
▪️Eat healthy fat
▪️Eat Fibre rich food
▪️Adequate water intake
▪️Eat a healthy snack
▪️7-8 hrs sleep
▪️Exercise regularly

Consistently follow the above Food & Exercise Regime.

Kids Nutrition Checklist

▪️Eggs – Protein Rich
▪️Banana – Calcium Rich
▪️Paneer – Vegetarian Protein option for those who don’t eat eggs
▪️Potato – Calcium-Rich, Carbs
▪️Milk – Calcium Protein
▪️Curd – Probiotic Protein
▪️Seasonal Fruits Natural Vitamins, Minerals, Fiber
▪️Almond Walnut Powder mixture or whole (Healthy Fat and Protein)
▪️Staple Food Items
▪️Homemade Food
▪️Playing Sports

Simple meal prep ideas – Beetroot Rice

Ingredients

▪️Grated beetroot.
▪️Onion.
▪️Green chillies.
▪️Curry leaves.
▪️Sesame Seeds (sesame)
▪️Cooked rice 1 = bow!
▪️Cumin seeds
▪️Hing
▪️Coriander leaves. (10gm)
▪️Cooking oil.
▪️Ghee

Method:

1) Add cumin seeds, hing, curry leaves. Green chili, and onion in heated ghee Add half the quantity of grated beetroot.
Stir Fry.

2) Add the remaining half quantity of beetroot to cooked rice
Add salt.

Steps to follow for a Healthy Digestion

▪️Step 1
Daily curd or buttermilk preferably before lunch or during lunch.

▪️Step 2
Eat Homemade Fresh Food.

▪️Step 3
The portion size of food especially protein, nonveg, or paneer should be moderate.

▪️Step 4
Avoid snacking on fried food or packed food.

▪️Step 5
Have a Physical Activity in your daily schedule.

▪️Step 6
Daily Practice of Vajrasana.

▪️Home Remedy for Digestion – Ginger Juice, Lime Juice with Salt, Luke Warm Water with Turmeric.

Today’s Health Tip 15th March

▪️ “World Sleep Day” is celebrated on 15th March every year to highlight the importance of sleep.

▪️ Sleep is a precious commodity that is essential for proper body functioning.

▪️ It is recommended to get at least 7 hours of sleep every night.

▪️ To improve your sleep quality, try to go to bed 15 minutes earlier every day.

▪️ Also, make sure to have your dinner at least 1.5 to 2 hours before your sleeping time.

▪️ If you feel hungry at bedtime, you can have 120ml of milk along with almonds and pistachios.

▪️ Keep a regular physical activity and exercise schedule to improve your sleep.

Tomorrow’s Focus Point 15th March

▪️Stay hydrated throughout the day so that urine color will be s clear, It should not be darker or yellow.

Today’s Health Tip 14th March

▪️1 serving of any seasonal fruit 🍉 with 2 walnuts or almonds as an evening snack, Instead of biscuits or fried snacks.

1-Day Diabetes Diet Plan

▪️Early Morning – Morning 7 am
Tea / Coffee without sugar with almonds

▪️Breakfast – 8:30 – 9:30 am
Pohe with peanuts with added veggies like peas, beans, carrots, or cabbage. Can add Shredded Coconut.

▪️Pre Lunch – 11 am
Curd with Salad or Raita.

▪️Lunch – 1 pm
Fulka, Green Leafy Vegetable, Paneer Burji, Buttermilk & Salad

▪️Evening Snack – 5 pm
Tea/Coffee without sugar, Handful of chane shengdane

▪️Dinner- 8 pm
Dal rice, Vegetable, Salad & Egg Bhurji

▪️Before Sleep
Walnuts

▪️For Quantity & Full Diet Plan Contact Us!☎️
+91 9325695902

Ramzan Diet 

During Ramzan balance your meal with protein complex, carb, fiber, water intake, and healthy fats.

For example,

▪️For protein, you can have eggs cheese, or chicken. It should not be fried or paneer.

▪️For complex carbs, You can have Chole rajma or multigrain small roti or rice, or biryani. Take any one or 2 options.

▪️For fiber take plenty of salads, take curd or butter milk you can have a medium portion of fruit.

▪️Some dates or raisins or figs or mix of all above.

▪️Almonds or walnuts as a healthy fat.

▪️Lime water with rock salt.

▪️Detox water with fruits, like oranges, sweet limes, limes, pudina leaves, chia seeds.

▪️Avoid fried food items, junk food, fried sweets.

▪️Make faluda without sugar or only 5 gm of sugar.

Try this Nutritional Drinks For Summer 

▪️Coconut water
Pre-lunch or post-lunch
Or can be taken as an evening snack instead of any other snack item avoid taking thick malai as it has more calories

▪️Buttermilk
pre-lunch or post-lunch or during and a little salt or rock salt

▪️Overnight Dhane water.
Take 1 L of water. Add a handful of coriander seeds
Keep it overnight in the morning. Strain remove coriander seeds and drink the water up to 12

▪️Amba Pani, try to keep sugar or jaggery in moderation,
Koum, Sarbat, and Pune are sweet because of sugar. Try to avoid it.

▪️Take only a maul of water
Home-made Lassi 150 ML of Lassi. Add 5 g of sugar or jaggery.

▪️Jaljeera takes pre-lunch. It’s a low-calorie drink.

▪️Nimbu Pani
Throughout the day

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Tomorrow’s Health Tip 14th March

Breakfast idea
▪️Whey protein 1 scoop – protein option or 150 ml Milk or 1 boiled egg or 1 cheese cube.
▪️ Overnight-soaked black raisins – summer-friendly dry fruit, gut-friendly.
▪️ Overnight soaked Methi seeds – calcium-rich or 1 teaspoon sesame seed.
▪️Apple 🍎 small – carbohydrates, vitamins, minerals.
▪️Apple skin – fiber.

Today’s Health Tip 13th March

▪️Drink attest 2 glasses of buttermilk & keep a daily intake of buttermilk.

Today’s Health Tip & Focus Point: 12th March

▪️Eat one Protein option, Paneer, or Eggs for Dinner Time.
▪️Dinner menu: Paneer, Burji or Egg Burji, Subji, Salad with Roti.

▪️Sunshine: Sun exposure early in the morning – up to 8 to 8:30 for the natural production of Vitamin D.

Foods to eat this Winter! 

▪️Eat at least 2 eggs daily to complete the body’s protein requirement. Nutrition Benefits of Eggs – Protein Rich, Healthy Snack Items, Post-Workout & Avoid Fried Varieties. 

▪️Drink adequate water and 2 servings of fruits if you are eating daily eggs.

▪️This will reduce constipation and heat-related problems

 
Interesting facts about Soda
 

Don’t Drink Sodas

▪️Most sodas contain a high amount of added sugars. Sodas often provide empty calories. Develops insulin spike. They are not the best choice for hydration.

Alternative Option

▪️Choosing healthier alternatives like Water, Herbal teas, Lime water, Buttermilk, Jaljeera, or beverages with no added sugars can be a more beneficial choice for overall health.

 

Healthy Food Signals to Follow

 

Stop

▪️Stop Eating Outside Food

Wait

▪️Think of Having Nutritional Rich Food

Go

▪️Go for healthy food options