I will again try to list a few food items which can be easily made available in the day to day meal. When I started to become calorie conscious I started the wrong way. I started with what not to eat but it soon started to feel like I have no options to eat. So, want people o find out what to eat before what not to eat. If you know what you eat the not to do would automatically follow. I am a foodie & like different types of cuisines & food, so I know how difficult it is for people to stop eating. The concern should be 'What to eat' & 'How to eat'.
1. Eggs: We all know that eggs are great source of nutrition to the body. Egg whites are great source of lean proteins but mind you egg yolk is equally important. You might say that it has cholesterol in it then how can it be good, and you are right because that's what earlier research use to say. But in new research it has been found that egg cholesterol is an important part of providing dietary cholesterol which has been seen to lower LDL (bad cholesterol). Also eggs are good source of Vitamin D, Vitamin B (B6, B12, riboflavin, folate & choline) and Omega 3 fatty acids & 7g proteins (half in egg white & rest in the yolk). Eggs can be made in different recipes & can be very tasty. Avoid use of saturated fats while cooking the egg, that will only have negative impact. Boiled, poached, baked, fried (in lite olive oil) enjoy it as you wish.
2. Apples: As the old saying goes "An apple a day keeps the doctor away". Please don't substitute it with the apple juice, I know it tastes great but you miss a good portion of the fiber present in the whole fruit. The fruit has good amount of vitamins & minerals. The fiber present helps clear cholesterol from bloodstream & slows down the absorption of carbohydrates in the body thus controlling release of sugar into the bloodstream. Nowadays apples are sprayed with wax to give a glossy shine which also attracts more pesticides & chemicals, so peeling is a good option though some good fiber may be gone with the peel.
3. Carrots: A very easily available vegetable in the winters. It has a great amount of fiber content, out of which most is soluble a chemical called calcium pectate. This soluble fiber easily reduces blood cholesterol levels. Also the Vitamin A present in carrots can not easily be found in most other competition. It has been known as a strong anti-oxidant & helps prevents cancers stomach, cervix, uterus etc. Eyes will also be benefited & cataract can be delayed by having good amount of carrots. You can enjoy the same in salads & different dishes (Gajar Ka halwa not suggested ;)).
4. Dairy Products: Dairy products are important in our day to day diet. The choice of the product used is of essential concern in the case. Milk, yogurt & cheese (not many options in India) are good source of Calcium, proteins, Zinc and some Vitamin B complexes. Dairy products also are source of high fat & calorie intake so the variants to be chosen are the low fat ones. It's also seen that the low fat or skimmed milk has more protein & Calcium compared to full fat milk. The calcium is believed to break down the body fats. And whey protein, linoleic acid are already known for healthy muscles & reducing fat.
5. Almonds: Nuts are great snack between meals, though many would say that it is high in fats & high calories. It is not so true because actually the calories estimated in almonds are much lower. Also the fats present are again healthy fats required by the body. And nonetheless the Vitamin E in Almonds is very high which is responsible for good skin & hair. A snack of almonds satisfies the hunger (high fiber keeps you full) & also provides with good benefits. The calories present are not very high but enough to satisfy the mid meal hunger & prevents over eating at meals.
Thanks for your reads & supports. Friends please help me improve my blog by your valuable comments on the content. Would like to know from you what you would like further in the blog. Thanks!!
1. Eggs: We all know that eggs are great source of nutrition to the body. Egg whites are great source of lean proteins but mind you egg yolk is equally important. You might say that it has cholesterol in it then how can it be good, and you are right because that's what earlier research use to say. But in new research it has been found that egg cholesterol is an important part of providing dietary cholesterol which has been seen to lower LDL (bad cholesterol). Also eggs are good source of Vitamin D, Vitamin B (B6, B12, riboflavin, folate & choline) and Omega 3 fatty acids & 7g proteins (half in egg white & rest in the yolk). Eggs can be made in different recipes & can be very tasty. Avoid use of saturated fats while cooking the egg, that will only have negative impact. Boiled, poached, baked, fried (in lite olive oil) enjoy it as you wish.
2. Apples: As the old saying goes "An apple a day keeps the doctor away". Please don't substitute it with the apple juice, I know it tastes great but you miss a good portion of the fiber present in the whole fruit. The fruit has good amount of vitamins & minerals. The fiber present helps clear cholesterol from bloodstream & slows down the absorption of carbohydrates in the body thus controlling release of sugar into the bloodstream. Nowadays apples are sprayed with wax to give a glossy shine which also attracts more pesticides & chemicals, so peeling is a good option though some good fiber may be gone with the peel.
4. Dairy Products: Dairy products are important in our day to day diet. The choice of the product used is of essential concern in the case. Milk, yogurt & cheese (not many options in India) are good source of Calcium, proteins, Zinc and some Vitamin B complexes. Dairy products also are source of high fat & calorie intake so the variants to be chosen are the low fat ones. It's also seen that the low fat or skimmed milk has more protein & Calcium compared to full fat milk. The calcium is believed to break down the body fats. And whey protein, linoleic acid are already known for healthy muscles & reducing fat.
5. Almonds: Nuts are great snack between meals, though many would say that it is high in fats & high calories. It is not so true because actually the calories estimated in almonds are much lower. Also the fats present are again healthy fats required by the body. And nonetheless the Vitamin E in Almonds is very high which is responsible for good skin & hair. A snack of almonds satisfies the hunger (high fiber keeps you full) & also provides with good benefits. The calories present are not very high but enough to satisfy the mid meal hunger & prevents over eating at meals.
Thanks for your reads & supports. Friends please help me improve my blog by your valuable comments on the content. Would like to know from you what you would like further in the blog. Thanks!!
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