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Foods to stay healthy by Famhealth

Cereals are rich source of calcium, iron, and vitamin B. A cereal, which is coarser and grainier, is considered more healthy and nutritious. Experts say that a good cereal meal provides you with essential nutrients like carbohydrates, fats and proteins.

Eat lots of fruits and vegetables- Eating lots of fresh fruits and vegetables are rich in fiber and essential micronutrients.  Do you know the more colorful the fruits, denser the nutrient. Eating five portions of a variety of fruit and vegetables is considered good for health.

To stay healthy, we need some fats in our diet; however consuming a fatty diet is harmful to our body. Experts suggest that the limited intake of saturated fat rich food items like ghee, butter, coconut oil etc. minimizes the risk of heart diseases and high blood cholesterol levels.

It is said that drinking about 8- 10 liters of water every day keeps the body hydrated. However; during summers or if you have an active lifestyle it is good to drink more water. Soft and fizzy drinks that are high in added sugar cannot replace the good benefits of water.

Experts say that exercise is the cornerstone of healthy living. Performing a 30 to 45 min daily exercise and sports like swimming, aerobics, power yoga etc. has shown good effects on our body.

How well do you know your food?

Did you know – Vegetarian diets that include proteins from legumes, soy, low-fat dairy, nuts, seeds, whole grains and vegetables can easily meet your protein requirements.

Did you know – Whole grains are high in fiber content, low in fat, and rich in vitamin E, iron, selenium, zinc and B-complex vitamins. Eating and buying them is one of the healthiest choices you can make for yourself and your family.

Did you know – Fish is rich in Omega-fatty acids. Experts suggest that frequent consumption of fish helps protect against several chronic diseases like diabetes. Mackerel fish is both cheaper and healthier which is readily available in market for consumption.

Did you know – A balanced diet contains different types of foods (from all food groups) in such quantities and proportions that the need for all the nutrients such as carbohydrates, proteins, fats vitamins, minerals, water, and fiber are adequately met.

Foods rich in proteins and their benefits

Seafood is an excellent source of protein and it’s usually low in fat. Fish such as salmon is a little higher in fat, but it is the heart-healthy as it has omega-3 fatty acids.

One-half cup of beans contains as much protein as an ounce of boiled chicken. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours.

Dairy foods like milk, cheese, and yogurt excellent sources of protein, but they also contain valuable calcium, and many are fortified with vitamin D. Skim or low-fat dairy helps to keep bones and teeth strong and help prevent osteoporosis.

Eggs are one of the least expensive forms of protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day. Eggs can be safely consumed through out the year.

Experts say fifty grams of soy protein daily can help lower cholesterol by about 3%. Eating soy protein is also good for your heart health.

Diabetes Recipe – Chicken with Cherry-Pepper Relish

Diabetes Recipe - Chicken with Cherry-Pepper Relish

Preparation :20 Minutes

Cooking :8 Minutes

Serves :4

Ingredients

  • Olive oil 1 tablespoon
  • 4 small skinless, boneless chicken breast halves (1 to 1¼ pounds total)
  • 1/3 cup bottled roasted red bell peppers, drained and finely chopped
  • 1/3 cup frozen unsweetened pitted dark sweet cherries, finely chopped1-ounce semisoft cheddar cheese crumbled
  • 1 tablespoon snipped fresh garlic chives

Directions

  • Coat an unheated large non-stick frying pan with cooking oil; heat over medium flame. Sprinkle chicken with ¼ teaspoon each salt and black pepper. Add chicken to the frying pan. Cook for 8 to 10 minutes or until chicken is no longer pink (165o), turning once.
  • Meanwhile, in a bowl stir together the roasted peppers, cherries and 1/8 teaspoon salt.
  • Transfer chicken to 4 serving plates. Top with a pepper-cherry mixture, cheddar and garlic chives.
Nutrition Facts
Makes 4 servings (Amount per Serving)
Calories (Kcal) 124
Protein (g)18
Carbohydrates (g)4
Total Sugars (g)2
Dietary Fibre (g)2
Total Fat (g)2
Saturated Fat (g)324

Note

Remember to manage your portion sizes. Recommended portion size should not exceed 2 servings/helpings. Consuming diabetes friendly recipes in inappropriate portion sizes may lead to spiking of your blood glucose levels.

For more related recipes, click the link below.

https://famhealth.in/infocus-detail/diabetes