Root vegetables like beets, carrots and turnips grow in plenty during winter season. Carrots are rich in beta-carotene that has exceptional health benefits to your body. Vitamin C helps can help in boosting your immunity and vitamin A is good for eye health.
Oatmeal is much more than just a convenient breakfast food; it also provides nutrients that are essential during winter. Oatmeal is high in zinc (important for proper immune function) and soluble fiber. Having an oatmeal breakfast with nuts provides you with essential nutrients and energy during winters.
Mixed vegetable or chicken soup is winter’s perfect food. But soup with minimal amount of cream and salt is more beneficial. Pair your soup with a side of 100 percent whole grain crackers. Homemade soups are the best as they are low in calories and are full of essential micronutrients that are good for health.
Cold and flu are common in winters, to prevent risk eat lots of cruciferous vegetables that boosts your defense system in winters. Broccoli and cauliflower are both high in vitamin C, which is associated with enhanced immune function. Try to buy and consume fresh broccoli and cauliflower.
Fish like salmon or tuna are good sources of vitamin D. During the winter months, when you have limited exposure to the sun, food sources containing high amounts of Vitamin D are more essential for daily intake. Vitamin D deficiency is associated with impaired growth, weakening of the bones and even the risk of heart disease. So having fish has great effects on our body during winters.
Foods rich in antioxidants
Kidney beans-All kinds of beans – black, pinto, red and kidney beans are high-octane sources of antioxidants. Beans are also rich in muscle-boosting protein, have no cholesterol and little fat. Combing them with grains helps in making a complete protein meal.
Raisins-If you’re looking to load up on antioxidants, have a handful of raisins. Dark raisins are packed with anthocyanins that give you an energy boost. Sprinkle them on your breakfast oats, add them in a salad or blend some with your smoothie.
Barley-This ancient grain is trending again and for good reason. Barley is known for its powerful antioxidant properties that make you stronger from within. Also, it has been found that when grains like barley are soaked and sprouted the antioxidant levels increase.
Tomatoes-Juicy tomatoes are packed with three types of antioxidants – Lycopene (that gives tomato its bright red colour), Vitamin C and Vitamin A. Vitamin C is one of the most potent kinds of antioxidants that you can derive from fruits and vegetables. The lycopene in tomatoes is best absorbed when they are cooked.
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.
Does Your Daily Diet Contain These 5 Essential Micronutrients?
Folate is one of the eight types of B vitamins, and it helps with the formation of red blood cells. It is water-soluble, and also called vitamin B9. The best way to get your B9 is through fruits and vegetables. Legumes like lentils and beans, spinach and asparagus are all great, folate-rich options.
Iron is used to create hemoglobin, which is the substance in red blood cells that carries and delivers oxygen around the body. There are two types of iron: heme, which comes from an animal source, and non-heme, which is obtained through a plant. Non-heme sources are beans, chickpeas, lentils, tofu, broccoli and spinach.
Did you know that consuming sodas, sugar and caffeine actually causes your body to lose magnesium? Good sources of magnesium are dark leafy vegetables like spinach. Nuts and seeds, such as almonds, cashews, sesame and pumpkin seeds; and whole, unrefined grains like brown rice are storehouse of magnesium.
4. Vitamin A
Essential for maintaining vision, vitamin A describes a group of fat-soluble retinoids, like retinol. Retinol is created from carotenoids, such as beta-carotene, which is often associated with foods of an orange hue such as carrots. Other sources come from animals, and can be found in foods like liver, grass-fed dairy products and egg yolks.
5. Vitamin D
The deficiency of this vitamin is linked to rising levels of depression and autoimmune disorders, laying the foundation for many chronic illnesses. Natural sources are fatty fish and fish oils, canned tuna, egg yolks, mushrooms, and tofu.
Food is an essential part of our daily existence. Food not only is a source of energy but a yummy and healthy food can swirl a bad mood to good one. Here, we bring you the best yet interesting food facts which will not only enhance your knowledge but will also break many myths and facts about food.
Calcium Rich foods and their Role Most cheeses are excellent...
Fighting Childhood Obesity with Food
Childhood obesity is becoming common these days. Eating unhealthy and less nutritious food is a major contributing factor. India has the second largest number of obese children in the world and it is estimated that by 2025 this number is estimated to grow by 70 million. On one hand many children in our country are deprived of right amounts of foods, on the other hand some children are facing obesity as a major concern.
According to Mona – “Childhood obesity results primarily due to limited or no outdoor activity, high calorie intake and irregular eating habits of children.”
In Indian society a chubby child is regarded as healthy. Whereas a chubby child does not mean that the child is healthy.
Childhood Obesity Complications
Childhood obesity can lead to serious complications such as:
High blood pressure
Mona says- “Childhood obesity is not a result of genetics, whereas it is actually a result of parent’s behavior, if parents are eating unhealthy the child will mimic the same and ultimately becomes obese as his/her parent.”
Right Food for Obese Children
Pay attention to breakfast-A poor breakfast affects child’s concentration and results in poor performance especially in schools. Feed the child early with well balanced foods which includes proteins, complex carbohydrates.
Mona does not recommend low fat food in children as the process of making a low fat food involves extracting the fat content and replacing it with refined carbohydrates to make it palatable. Refined carbohydrates are bad for the health and causes obesity.
Moderation is the key-Whenever you take your child food. Moderation is the key make the child eat in small portions and feed his with a small snack, preferably with nuts, so that the child eats in small amounts.
Macro balanced diet- Child’s diet must contain a rich supply of carbohydrates, fats and proteins, which makes a healthy macro balanced diet.
Mona says- “Combine the foods to make it more nutritious and healthy. Example-If you are giving aloo parantha to child club it with yogurt and butter to make it more nutritious. Instead, try giving a vegetable parantha like gobhi or mooli parantha.”
Sit with your child and ask for his preferences – It helps the child to be involved. Suggest him with healthy options. Educate him about the right food.
Food During Exams
As parents we feed the child with whatever food he/she asks for especially during the exam time. Mona says -It is important to replace high carbohydrate food with foods rich in phytonutrients, omega- 3 fatty foods, extra virgin olive oil, and antioxidants.
These foods supplement optimum nutrition and improve the performance of the child. Foods high in carbohydrates kill gut micro biome.
Value of Rainbow Food
Mona suggests eating rainbow foods at an early age to all children. This includes eating different colored fresh fruits and vegetables. This supplies children with essential phytonutrients, vitamins and minerals. Eating unprocessed foods, fatty fish (a rich source of omega-3), and cereals aids healthy nutrition in children
Power Food-Simple and Easy Early Breakfast Recipe
Berry smoothie- Make simple smoothie which contains flax seeds, berries, yogurt and little bit of honey. This is an ideal food for kids, as it contains good combination of macros.
Foods to Completely Avoid
Below is the list of some foods which are to be completely avoided
Foods to be Given to Children in Moderation
Food Essential for Growth and Development
Mona says- “Calcium is one mineral essential during early development years. Maximum calcium requirement is there during 9-18 years of age. 1000 mg/day is the essential requirement of the child during this phase.”
Good nutrition is extremely important as it is the fuel that keeps the body healthy. Good food discipline includes not just eating the right kind of food but also at the right time. It also includes good habits with regard to buying, cleaning and storing food, correct preparation of food to maximize the health benefits. A big part of food discipline is avoiding foods that harm the body, like preserved foods which have added salt and preservatives. Avoiding addicting substances like alcohol is also a part of good food discipline.
Why is it important to have a healthy diet?
A well balanced diet can help in preventing obesity, reduce diseases like arthritis, heart diseases, type two diabetes, certain cancers and also prevent mood swings.
Our diet also provides certain vital nutrients likevitamins and minerals which are required in small quantities for good health.Lack of minerals like iron can cause anaemia. Lack of vitamins can cause diseases like night blindness, weakness of bones, bleeding problems and nerve pains.
What are the essentials of a good diet?
A good diet should provide energy in the form of calories. These depend on lifestyle and gender. Most women need between 1500-2000 Kcal per day and men might require 2500-3500 Kcal per day.
A well balanced diet should consist of protein (meat, eggs, legumes), carbohydrates (bread, cereal, potato), fats (oils, butter) as well as minerals (milk, meat, green leafy vegetables), vitamins (fruits, vegetables, meat, eggs) and water.
How can I prevent food indiscipline?
Keeping in mind some simple lifestyle habits can help in avoiding food indiscipline.
Avoid temptation- Avoid keeping junk food like chips and colas at home. That way, even if temptation strikes, you’ll be forced to choose healthier options like fresh fruits and salads.
Stock up on fresh produce and cook from scratch at home- Making food from scratch at home and carrying the same as lunch to office or school helps to develop the taste of fresh food. It is also healthier as you can avoid harmful preservatives in tinned and canned foods, like nitrates and excess salt.
Keep water at hand- Many a time, we mistake thirst for hunger pangs or food cravings. Keeping a glass of water handy can help us remember to keep sipping through the day.
Avoid excess dieting- Many people indulge in crash dieting or avoid food groups. This can be unhealthy in the long run. It’s best to have a balanced diet with all food groups in moderation. One can avoid fried foods and keep a check on portion sizes to control weight.
Healthy plating- A healthy plate should have protein like meat, fish, eggs or pulses on one fourth, one fourth should have whole grains and the balance should have healthy salads with low calorie dressings like olive oil or lemon.
Keep one meal as a cheat meal every week- This helps to prevent bingeing through the week.
Shop healthy- It’s always better to avoid food shopping if you’re hungry- you’ll be more likely to buy unhealthy foods. Plan your meals in advance, make a grocery list and shop accordingly. This way you’ll always have the ingredients for healthy meals at hand and there will be enough variety to avoid boredom
Use technology- There are many smart devices that can help to make food tastier and healthier. From air fryers to popcorn makers, technology can help in preparing healthy, delicious meals.
Indulge in healthy snacking- The urge to snack between meals is commonly seen in children. Keep carrot sticks, fruits and popcorn along with lemonade ready to avoid unhealthy snacking.
Eating out- To avoid bingeing at parties and while eating out, have a light snack, like soup or a salad, before attending the event. Opt for roasted and grilled food along with healthy salads and choose fruits for dessert.
Correct storage of food is also important. It’s always advisable to refrigerate perishables like milk, eggs and freeze meats as these can otherwise transmit bacteria that cause food poisoning.