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Food Pyramid – Did you Know? A guide to healthy eating with the Food Pyramid

food pyramidGood food after a day’s hard work is always a pleasure and there is no substitute to good wholesome and nutritious food. But, more often than not, we are so engrossed in our work that we fail to think about our health which in turn means that we neglect good food.

And most think it’s a cumbersome task to deal with all these nitty gritties, think about nutrition, good food etc.. It’s so complicated. The idea ultimately is to just eat whatever is available when hungry.

But, it’s not difficult as it seems. Well, while you are in a restaurant you always think about ordering something tasty and compromise often with the nutritional aspects, here is a simple food pyramid tips which can be followed easily without any complications. This can be followed in restaurants or while you are out and at home.

So in the food pyramid, there is a cereal and grains group, followed by fruits and vegetable group, dairy products and non-veg, and then oil fat and sugary foods,

1.Cereal and grains group.
These are mostly staple foods which is consist of nutrients like carbohydrates ( Complex carbs ), proteins, fibre, minerals, calcium and B-complex vitamins. An individual should have 6-11 servings of this portion in a day. Common food items in this group- Whole grain cereals, millets, rice, Jowar, Bajra, Makai (Corn), Barley Oats, Poha (Puffed Rice) and Upma. These foods are rich in nutrients and good to provide the necessary fuel for our body to run all day long

One serving of this equals
-1 cup of rice, Poha or Upma
-1 cup of oats
-1 Paratha
-2 Phulka
-1 Jowar, Bajra or Makai roti.

2.Vegetables and Fruits group (Protective Food Group)

These foods are a must eat and should be added to our food plate daily. A person should have at least 3-5 servings of vegetables and 2-4 servings of fruits each day. They contain vital nutrients like vitamins, minerals, antioxidants, folate, iron and potassium and many more nutrients. These foods consist fiber help our digestive system and also gives us different types of nutrients, phytochemicals and are also rich in antioxidants.

One serving of vegetables consists of:

1 cup of leafy vegetables ( Lettuce, spinach, Fenugreek, Dil, spring onions)
1 medium potato/yam, ½ medium sweet potato ( cooked )
1/2 cup of other vegetables, cooked or raw ( You can also include some of them as salads too )
3/4 cup of vegetable juice(vegetables like Bottle gourd, carrot, beetroot, French beans, green peas, are good to grind and have as smoothe with a pinch of salt and pepper)

In fruits one serving is:
One small apple, orange or banana or any other fruit
1/2 cup of chopped, cooked or canned fruit

3.Dairy products and non-veg food items 

These foods are the main protein building group because it is important to maintain the strength of our bones and muscles. Apart from providing proteins these food items also provide B-complex vitamins, invisible fat, fibre, calcium, vitamin A, riboflavin, vitamin B12, iron and iodine. You should ideally have 4-6 servings of this group each day. These foods are mainly important to build up our muscles and help to recover the wear and tear that might occur during the hectic day

One serving of this group consists of:
1 cup of milk, curd
40g (2 slices) cheese, paneer
1 cup dal, pulses, sprouts
1 handful of dry fruits, nuts like groundnuts
1 Egg
65-100gm cooked meat/chicken (½ cup mince, 2 small chops, or 2 slices roast meat)
80-120g cooked fish fillet

4. Oils, fats and sugar:

There are certain good fats which are useful and beneficial for our body, as the cell membrane around our brain are made up of good fats, These are the foods which should be eaten by keeping the portion control in mind and even the time of the day should be noticed as its important.

Some good source of sweetners are Raw honey/Jaggery/Dates/Prunes, these are the healthy sweetners, But, because of today’s lifestyle some unhealthy sweetners have sadly become the staple diet in our lifestyle. Ideally this should not have happened. Choose Any of the junk food item and it will contain these ingredients – burgers, pizza, vada pav, samosa, fizzy drinks, alcohol, instant noodles, chips, frankies etc.

These are not bad to have but, at the same time we should keep our portion in control. We shouldn’t have more than 3-4 servings of these food items in a day. Some common basic sources are vegetable oils, butter, sugar, jaggery and honey.
One serving is defined as 1 tsp of oil, ghee or butter and also 1 tsp of sugar, jaggery and honey.

Now last but the least…WATER:. Water is one of the most important component that cannot be ignored in this entire pyramid. We should have at least 8 glasses of water, as it is very important to keep our cells well hydrated and alive. The above given quantity is for a non-active person, but an active person needs at least 10 to 12 glasses of water average..

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Protein importance for muscles strength

protein-foods

Sometimes we wonder how to build up protein, one very important thing that crops up in every human’s mind in terms of muscle development is “weight training” which is in a way correct, weight training is very important to build those muscles but diet is equally important. Wight training — creates microscopic tears in your muscles.

The nutrients you eat determine how well your muscles repair these tears and, in turn, how much strength you gain. Apart from eating healthful food, you must get enough sleep and eat frequent meals for the greatest muscular strength. Do you know that your fitness is 70% of your diet and 30% of your workouts?

For an example you have your vehicle, a car but you don’t have its key… Will you be able to drive the car? Absolutely not… Similarly, here the weight training is the car, and the key is your diet, a perfect amount of protein is very necessary for your muscle development. The most important nutrient in muscle repair, which allows your muscles to become stronger, is protein.

The Amount of protein for a sedentary person would be Approx 0.5 to 0.8 Grams, and for a active person who do rigorous activities, he needs at least 1.5 to 1 gram of protein for 1Kg. Protein is a macro nutrient necessary for the proper growth and function of the human body.. Any excess protein is turned into energy by the body. A deficiency in protein leads to muscle atrophy, and impaired functioning of the human body in general.

Ideal sources for building strength are complete protein sources, rather than incomplete proteins, states the National Strength and Conditioning Association. Complete proteins contain each of the nine essential amino acids. Sources include milk, yogurt, eggs, cheese, soy products, poultry, fish and meat. For the best benefit to your strength, consume a source of complete protein within 30 minutes of finishing your workout

Some of the good protein options are:-

1-Turkey and chicken breast

2-Fish ( tuna, salmon, halibut )

3-Cheese ( Non-fat mozzarella )

4-Lean beef ( Low fat )

5-Tofu

6-Beans ( Mature soy  beans )

7-Eggs ( Egg whites specially )

8-Yougurt, milk and soy milk

9-Nuts and seeds (Pumpkin and watermelon seeds, peanuts and almond )

So the next time you are going to prepare for your muscle build up, try to keep these things in mind. And keeping these things on track doesn’t mean that you avoid the other nutrients. They are equally important.

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Red Wine is good for health

red-wine-good-for-health
Red Wine is opened on occasions or even otherwise. Contrary to my previous blog on the harmful effects of Alcohol, in today’s blog I actually have chalked out the benefits of Red Wine. Red wine is the only one that has beneficial qualities.

Here are some of the benefits……

1) Red Wine is good for Your Heart

Red wine contains resveratrol, a powerful antioxidant compound. Resveratrol also protects your heart and arteries against the effects of saturated fat in your diet, so drinking one or two glasses of red wine a day can help protect your heart and prevent cardiovascular disease.

2) Red Wine contains Antioxidants

In addition to resveratrol, red wine contains a number of other antioxidants, which can slow the signs of aging and prevent a number of degenerative illnesses like type 2 diabetes. Drinking one or two glasses of red wine each day can help protect you from many of the diseases of the elderly, such as osteoporosis.

3) Red Wine Prevents Cancer

Mounting evidence suggests that drinking red wine in moderation can help prevent cancer. The many antioxidants in red wine can help prevent the oxidative damage responsible for the process of aging and for many degenerative conditions like Alzheimer’s, type 2 diabetes and cardiovascular disease. Gerstein, one of the many antioxidants in red wine, may help prevent lung cancer. Research has shown that resveratrol, the same red wine antioxidant that helps protect your heart, can also kill cancerous cells.

Scientists have found that resveratrol, when used in conjunction with radiation therapy, can penetrate cancerous cells and induce apoptosis. Apoptosis is a type of cell death that occurs when the cell dies, dissolves and is removed by the white cells of your immune system. Cancer researchers have been looking for a way to induce apoptosis in cancerous cells, because it’s the safest way to remove unwanted cells from the body.

Resveratrol also inhibits cancerous cells’ ability to remove irradiated particles, making radiation therapy more effective against cancer. Resveratrol also attacks cancerous cells and inhibits their ability to function.

Red wine has well known health benefits. However, drinking any alcoholic beverage in excess can lead to alcoholism and the serious health problems associated with it, so limit your red wine consumption to no more than 24 ounces per day and keep a track of calories it has. Although, red wine is beneficial and has calories, yes it is  not empty nutrients and so you can enjoy the following benefits of an occasional glass of wine.

So this is the very rare knowledge about wine and alcohol although wine is good for health but then too its consumption should be in controlled as mention above how much you can and you should consume in a single day as it has some good and bad side-effects both…..

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