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  • say yes to HEALTHY...

    In Health Tips On 09 July 2018

      Good nutrition is one of the key to healthy life.  You can keep your healthy by improving yoyr diet. You should eat foods rich in vitamins , minerals etc. for example fruits, vegetables, whole grain foods etc. Paths to improve Health It can be hard to change your eating habits. It helps if you focus on small changes. Making changes to your diet may also be beneficial if you have diseases that can be made worse by things you are eating or drinking. Symptoms from conditions such as kidney disease, lactose intolerance, etc can all benefit from changes in diet. Below are suggestions to improve your health. Be sure to stay in touch with your dietitian so they know how you are doing.   Almost everyone can benefit from cutting back on unhealthy fat. If you currently eat a lot of fat, commit to cutting back and changing your habits. Unhealthy fats include things such as: dark chicken meat; poultry skin; fatty cuts of pork, beef, and lamb; and high-fat dairy foods (whole milk, butter, cheeses). Ways to cut back on unhealthy fats include: Rather than frying meat, bake, grill, or broil it. Take off the skin before cooking chicken or turkey.  Reduce any extra fat. This includes butter on bread, sour cream on baked potatoes, and salad dressings. Use low-fat or nonfat versions of these foods. Eat plenty of fruits and vegetables with your meals and as snacks. Read the nutrition labels on foods before you buy them. If you need help with the labels, ask your  dietitian. When you eat out, be aware of hidden fats and larger portion sizes. Staying hydrated is important for good health.  Sweetened drinks add lots of sugar and calories to your diet. This includes fruit juice, soda, sports and energy drinks, sweetened or flavored milk, and sweetened iced tea. Things to consider Balanced nutrition and regular exercise are good for your health. These habits can help you lose or maintain weight.  Doctors and dietitians suggest making healthy eating habits a part of daily life rather than following fad diets. Nutrition tips and diets from different sources can be misleading. Keep in mind the advice below, and always check with your doctor first. short-term diets may promise to help you lose weight fast. However, they are hard to keep up with and could be unhealthy. Good nutrition doesn’t come in a pill. Try eating a variety of foods instead. Your body benefits most from healthy whole foods. Only take vitamins that your doctor prescribes. Diet programs or products can confuse you with their claims. Most people in these ads get paid for their endorsements. They don’t talk about side effects, problems, or regained weight.      

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  • Why Vitamins are important in our day to day life...!!

    In Health Tips On 03 May 2018

    Vitamins and minerals are considered essential nutrients—because acting in concert, they perform hundreds of roles in the body. They help shore up bones, heal wounds, and makes your immune system strong. They also convert food into energy, and repair cellular damage. The body needs a maximum amount of vitamins and minerals each day to remain healthy and function properly. A balanced diet normally supplies sufficient vitamins, however, serious disorder can still develop if the diet does not meet your body's needs. Here is a glimpse of Vitamins with there key role and food sources from which we get them: 1)Vitamin A:-  a)Key role- For vision, Immunity etc. b)Food items- spinach, fish liveroil,eggs,carrot, milk brocoli etc.   2)Vitamin B6 :- a)Key role- Stabilises blood sugar. b)Food items-Fish, beef liver, poultry, chickpeas etc.   3)Vitamin B12 :- a) Key role:-nervous system functions,protects against anemia, fatigue and weakness b)Food items- All animal products,Yogurt, cottage cheese,egg etc.   4)Vitamin C :- a)Key role- acts as antioxidant. b)Food items- All citrus food, red pepper,brocoli, kiwi, brussel sprouts etc.   5)Vitamin D:- a)Key role- bone growth,immunity, calcium absorption. b)Food items- fish, fish liver oil, Cereals, yogurt etc.   6)Vitamin E a)Key role-Anti-oxidant,immunity, avoids blood clot. b)Food items-Whole wheat, seeds like sunflower, almonds etc.   7)Vitamin K a)Key role-avoid blood clotting. bFood items- all green leafy vegetables.   While diet is the key to getting the best vitamins and minerals, supplements can help. For instance, if you're doing your best to eat healthy foods but still are deficient in some areas, supplements can help. The key is to ensure they're taken in addition to healthy diet choices and nutrient-dense foods.

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  • OBESITY ...!!!!!

    In Health Tips On 13 February 2018

    Obesity is a metabolic disorder due to over consumption or under utilization of food. WHO has declared obesity as the largest global chronic health problem. Over eating and / or lack of physical activity are the common causes of being overweight. Family history is an important factor but can be overcome. What are complications of Obesity? Heart failure, Diabetes, Hypertension, Joint aches, Sleep disorders, Gall Bladder stones, Reflux disease etc. How to know you are Obese? Eye ball test- When another person sees you and judges you to be overweight Ideal Weight = Height (cms) – 100 in Males and minus 105 in Females Body Mass Index = Weight (Kgs) / {Height (Mtrs)}2, (BMI > 30 is termed as obese)

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  • Add COLOURS to your life..!!

    In Health Tips On 15 February 2018

    The amount of vegetables you eat isn't the only thing you need to take into consideration. You also need to attempt to consume fruits and vegetables in a variety of different colors. Consuming a rainbow of fruits and vegetables helps insure you get enough of the different nutrients you need for good health. Red, Blue and Purple These brightly colored fruits and vegetables often contain essential vitamins and minerals such as potassium, vitamin A, vitamin C and folate. Compounds in these fruits and vegetables also help keep your vision and immune system healthy and limit your risk for urinary tract infections.Also lowers the risk for cancer and heart disease. White Some white foods, like garlic, contain allicin, which may help lower your risk for high blood pressure, high cholesterol, cancer and heart disease. These foods may also be good sources of potassium, vitamin C, folate, niacin and riboflavin. White fruits and vegetables may lower your risk for strokes. Orange and Yellow The compounds that give orange and yellow fruits and vegetables their color are called carotenoids. Carotenoids may help improve your immune function and lower your risk for heart disease, vision problems and cancer. Beta-carotene is a carotenoid that your body uses to create vitamin A. Folate, potassium, bromium and vitamin C are also often found in orange and yellow fruits and vegetables. Green Chlorophyll gives green fruits and vegetables their color. Some of these fruits and vegetables also contain indoles, which may lower your risk for cancer, and lutein, which helps prevent problems with your vision. Other common nutrients in many of these fruits and vegetables include vitamin A, vitamin C, vitamin K and folate.

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  • Why Protein is the Most Important Nutrient Your Body Need..!!

    In Health Tips On 28 March 2018

          Protein is an essential nutrient, responsible for multiple functions in your body, including building tissue, cells and muscle, as well as making hormones and anti-bodies.Protein is an important component of your skin, hair, fingernails, bones, blood and cartilage. Where do we get protein from? Meats, fish, poultry, eggs and milk products are good sources of complete protein and are also sources of certain minerals like iron and zinc. On the other hand, plant proteins offer up a wide array of vitamins and minerals, along with fiber and antioxidants.Pure vegetarians might find it difficult to get complete protein from vegan sources. Soy, quinoa, peas, chickpeas, spinach are some other plant proteins you could load up on.  How much protein do you need? There are different looks for how much protein the average man or womens should eat every day, and these recommendations are set at levels to meet the very basic needs of most people. But, body sizes and body composition can vary a lot from person to person. Since protein helps to support lean body mass, it stands to reason that protein needs are going to differ between. *People who eat a high protein breakfast consume about 250 calories less per day than those who have a high-carbohydrate breakfast. * For a high protein snack- mix some roasted soy nuts in with your usual dried fruits, chips and nuts. *Two more reasons to get plenty of protein – both hair and nails, made from the protein called keratin, need it in order to grow healthy and strong.   

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Bhavya Jain

Nutritionist/ Dietician, India 

Dt. Ms Bhavya jain is nutritionist based in New Delhi. She has done Diploma in Nutrition and Health Education (DNHE) from IGNOU, and Bsc(H) Botany From D.U, Delhi. She was awarded as best dietitian by Vlcc health care in year 2017. She has expertise in Weight Loss, Weight Gain, Sports Specific Nutrition Program, Therapeutic Programs, Cholesterol Management and Healthy Heart Diet.Formerly she was working with VLCC as a Senior Consulting Dietitian and now she is associated with Treat2fit Founder and Director. She always follows the rule - Know What You Eat, and helps the patients to solve their weight related issues.
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