What to eat

WHAT TO EAT

Many a times we are confused what to eat...how many times a week..will it help, so many healthy foods...can't fit all in a day so here is a very quick guide for all of you.

EAT DAILY - Whole grains, fruits, nuts,greens leafy veges, protein
3 TIMES A WEEK - potato, sweet potato, oily fish, chicken, broccoli, cauliflower, avocado, tofu, panir
ONCE A WEEK- desserts, white starch, alcohol, red meat
TOTALLY ELIMINATING - processed foods, soda, junk foods, fast foods, canned soup, diet foods.

EAT HEALTHY STAY HEALTHY - HAVE BETTER HEALTH THROUGH BETTER NUTRITION

Mrs Shilpa Mittal
Nutritionist and Diet Consultant
Founder Shilpsnutrilife - Diet and lifestylemakeover

Rice Vs Roti

 Rice Vs Roti

Do you also think rice(white) is fattening as compared to wheat roti……think again....both rice and wheat have the same calorie content, the difference is in the fibre content, rotis are rich in complex carbohydrates, same is true with multigrain atta (high fibre)…..so u feel full after eating rotis as compared to rice. 
  
You must have seen people telling that they feel lazy after having rice in their lunch or dinner. The intake of rice causes a fast blood sugar spike again due to lack of fibre. That is the reason behind people feeling lethargic after eating rice.

To increase fibre content of rice you can add defatted soya chunks, chicken pieces and vegetables.

NUTRITIOUS SNACKS FOR KIDS

● Cut a papaya into square pcs, chop some dates, sprinkle with peanuts, almonds or cashewnuts. Your nutritious papaya treat is ready.

● Peel and cut some carrots. Put them in your mixer-grinder add honey, sugar, cardamom and nutmeg pd along with milk. A delicious healthy milkshake is ready.

● Whip curds with an egg beater. Pour it in a fancy glass bowl add pomegranate, a dash of salt and pepper and finely chopped capsicum pcs and your curd craze is ready.

● Add dates, a little dry fruits like almonds, walnuts, anjir, kismis and also fruits like pomogranate, grapes to kurmura bhel and make it nutritious and antioxidant rich.

● Pattice of leftover veg.

● Soak mushroom in water, drain n sauté lightly in a non-stick fry pan adding capsicum, green onion salt and pepper

● Soak some rotis in milk for sometime, add jaggery, stir on fire till milk thickens and jaggery melts. Chop and top with sliced almonds.

● On a low fire add some til seeds, jaggery and chopped mixed dry fruits. Roll into small balls when slightly warm, good chocolate substitute is ready.

● Milk substitute – basundi, kheer, milkshakes, custard, pudding, shrikand, fruit yoghurt, cheese, panir, raitas.