HEALTHIER EVERYDAY

 Introduction Vitamin is a word which is commonly heard. Advertisers claim that their products contains some vitamins or the other which is good for health, etc. But what is a vitamin? Does it play an important role in our health?  A vitamin is a vital substance. It is needed in a very small quantity for growth and good health. Vitamins are vital regulator. They are present in foods and are in minutes quantities for specific body functions of growth , maintenance and reproduction. Most of them are not synthesized by body and must be supplied through diet, except few whose requirement may be partially met by synthesis in the body, such as folic acid and vitamin D. Vitamin A Functions Vitamin A helps form and maintain healthy teeth, skeletal and soft tissue, mucus membrane and skin. Vitamin A promotes good eyesight, especially in low light. Also helps in healthy pregnancy and breastfeeding. Sources Food items rich in vitamin A are liver, fish, eggs, leafy green vegetables, dair...

 Introduction Fad diets have evolved for a fast, quick instant answer to the problems of losing weight. Nothing can be a more distant dreams. Fad diets now become the solace for shedding the extra fat gained. The weight that you lost comes back even faster because you go back to your old eating habits. There are many diets which make the rounds of the various social media platforms available today. But the question that one should ask are as follows: 1. Is it safe to follow the diet? Like medicines, it is important to take the advice of your family doctor and also a nutritionist/ dietitian before embarking on a diet. 2. Is it practical? Eating only two meals, skipping breakfast, surviving on a fat-rich diet, only fruits, only milk, etc. are not practical and can have adverse effects. 3. Is it sustainable? A good diet plan must be balanced, practical, sustainable, economical and effective in imparting good health and good immunity. Let us have a quick look at the various diets that ...

 Modern foods can be grouped into two categories: 1. Convenience foods 2. Fast foods Convenience Foods These foods are the result of modern technological advances in the field of food processing, preservation techniques and invention of various newer food additives. The list comprises: 1. Instant dry mixes such as those of gulab jamun, pulao, biryani, idli, noodles, soup and so on. 2. Canned products, which need only to be warmed for a few seconds in microwave oven before being served piping hot.  3. Frozen foods are available in the market in a wide variety such as all types of vegetables, chicken, meat, fish and their products. 4. Pre-prepared or fabricated foods such as laddos, chiwda, vadis are age-old preparations. Soybean is today used to make texturized products, which are similar to meat products and are popularly known as meat analogous e.g. nutrela, soya chunks, nutrinuggets. Fast Foods Nutritionally, fast foods contributes to several nutrients, mainly calories, ...

 Vegetarian Diet A vegetarian diet consist of only foods of plant origin, and no meat, fish, eggs or other animal products are allowed. Types of Vegetarians 1. Ovolactovegetarians This diet consists of plant foods, along with eggs, milk and milk products. 2. Lactovegetarians   This diet is of plant origin, supplemented with milk and milk products. 3. Pure vegetarians or vegans Eat only plants food and plant derived products. 4. Fruitarians These vegetarians consume raw or dried fruits, nuts, honey and olive oil. They may supplement their diet with grains and legumes. Healthful Vegetarian Diets This requires care in planning and knowledge of the strength and weakness of the various foods. For this purpose, the following steps should be taken: 1. Reduce substantially all high-calories, low-nutrient density food like soft drink. Such foodstuffs have empty calories. Instead use unrefined food as far as practical, which on a caloric basis supply their share of nutrients. 2. Replace...

 Introduction Just as there are several reason for being overweight, there are many reason for being underweight. Very active, tense, nervous and people who obtain too little rest lose weight. Irregular eating habits and poor selection of food are also responsible for an inadequate calorie intake. Psychological factors which may cause a person to overeat may also cause him to eat less. Anorexia nervosa is a condition of severe weight loss due to some mental illness due to which person refuses food. Weight loss may occur in severe infection, high fever, gastrointestinal disturbance and hyperthyroidism. Dietary Modification The cause of loss weight must first be removed and a high calorie diet may be given. 1. Energy About 500 calories a day will help to gain about one pound a week. Moderately active individual may be given 2500-3000 calories diet for effective weight gain. 2. Protein About 1-1.2 g of the ideal body weight should be given. This may mean a daily intake of 60-80 gm of ...

 Introduction The reducing diet has to be maintained until the desirable weight is obtained. Once it is attained a maintenance diet has to be formulated. This is hardest part of weight loss programme. The sensible maintenance diet teaches you a healthy eating habits and protect from hunger.  A maintenance diet should start from a good breakfast. A wide choice of low calorie foods to keep you on diet and plenty of raw foods at hand keep your hunger away. Tips For Maintenance Diet 1. Whenever you desire to have a snack, prepare one with fresh, raw vegetables and fruits which are in season. These supply bulk, large amount of fibre and good amount of B complex vitamins and minerals.  2. Learn to curb your appetite before going for parties. A glass of skimmed milk, an apple, or a banana or a dry toast before leaving for the occasion prevents you from overeating at party. 3. Do not eat absent mindedly. This can be easily done by concentrating on the food that you eat. Do not e...

There are many different guidelines for good health or for healthy lifestyle. Lets learn about these guidelines. 1. Maintain Regularity In Your Routine Our body can adapt to changes, but it has its own biological clock which is adapted to our daily routine and also changes with seasons. Once you have conditioned your body to a certain routine, it is necessary to maintain it.  Regularity in maintaining your routine presents certain advantages in determining regular sleeping habits, elimination habits and at least two proper meals. 2. Eat Fresh, Natural Foods Natural foods are more nutritious than preserved food. A glass of lime juice contains more vitamin C than lemon squash flavored artificially. All natural food with the exception of fruits and some salads. have to processed. Cooking is the process which destroy microorganism, soften food, easy to digest.  In artificial food preservatives and artificial flavor are added to enhance the quality of products and can preserve it f...