Tag: healthy diet

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Healthy salads for a healthy heart

Adding some raw foods to our everyday diet has many benefits. Raw foods have more nutrient content, density, flavour, texture and are rich in fibre that helps you feel fresh and energetic. The best way to eat raw food is to make them into salads of different types. Our daily dietary requirement is at least 3 cups of vegetables and 2 cups of fruits (with one cup measuring approximately 80 grams of foodstuff) and a nutritious salad can help us meet this requirement easily. If you are a busy person and would like to prepare a healthy, nutritious and colourful salad bowl at home, for you and your family or friends, within a few minutes, then this post is just for you!

There are different types of salads such as greens salad, fruit salad, rice and pasta salad, vegan salad, vegetarian salad, seafood salad, lean meat salad and many more. In fact, “raitas”, the desi way of consuming raw vegetables are an excellent option too and a great side dish for our Indian delicacies. Moreover, salad recipes can be made tastier by adding healthy ingredients like whole grains, dried fruits, fresh herbs, seeds and nuts. These will not only improve the flavour of your salad but will also add value to the nutritional content.

A salad can be a filling wholesome meal by itself or a between-meal hunger quencher. As they are easy to prepare, do not require much cooking experience and are often the best opportunity to showcase your creative talents in the kitchen, we invite you to begin your journey with salads today!

Some of the health benefits of salads are:

  • Rich in vitamins and minerals, thereby boosts your immunity and prevents infections and helps to manage hypertension and cholesterol abnormalities
  • Contains the healthy type of fat, hence good for your heart and blood vessels
  • Has a desirable effect on sugar metabolism, hence recommended for diabetes prevention and control
  • Rich in fibre, therefore the ideal way to stay away from constipation
  • Low in calories, hence your best choice at any time of the day without having to worry about weight gain

Let me share some simple and nutritious vegetable salad recipes for the benefit of our readers.

1. Sweet and Spicy Tofu Salad with carrot

Tofu is a good source of protein and contains all nine essential amino acids. It is a plant source of iron, calcium, manganese and phosphorous. It also contains magnesium, copper, zinc and vitamin B1. It helps to lower LDL cholesterol, reduces the risk of breast cancer and osteoporosis, and keeps the liver healthy.

INGREDIENTS

  1. Tofu – 1 cup
  2. carrot, steamed – 1
  3. Onion, finely chopped – 1
  4. Tomatoes, finely chopped – 2
  5. Coriander Leaves, roughly chopped
  6. Green Chilli, finely chopped – 1
  7. Dates syrup, or honey – 1 tablespoon (may be replaced by soy sauce)
  8. Salt as required
  9. Pepper as required

METHOD

  • Chop the carrots into equal size and place it in a steamer
  • Steam the carrot in a steamer until cooked well
  • Once the carrots are steamed, set them to cool completely
  • In a bowl add the onion, tomatoes, the steamed carrots and green chilli
  • Now add tofu diced in the bowl
  • Add honey/dates syrup/soy sauce to the bowl
  • Add salt and pepper to taste
  • Add the coriander leaves
  • Gently mix it, your salad is ready to serve

2. Sprouts with roasted mushroom salad

Mushrooms are rich in fibre, protein, antioxidants, B vitamins like riboflavin and niacin, selenium and are low calorie as well. Sprouted legumes are a rich source of proteins and are ideal for all age groups.

INGREDIENTS

  1. Mango (raw), peeled – 1/2
  2. Mushrooms – 10
  3. Green moong sprouts – 1 cup
  4. Puffed rice – ½ cup
  5. Onion – 1
  6. Tomato – 1
  7. Salt, pepper, chat masala, chilli flakes, as required
  8. Oil (sesame oil / sunflower oil) 1 table spoon
  9. Lemon juice, from half a lemon
  10.  Coriander leaves, roughly chopped

METHOD

  • Wash the mushrooms and cut into small pieces
  • Roast the mushrooms in oil for 10 –15 minutes
  • Once the mushrooms are roasted, set them to cool completely
  • Peel the raw mango & cut it into equal size
  • In a bowl add the onion, tomatoes, the roasted mushrooms along with puffed rice and raw mango
  • Add red chilli flakes, salt, pepper or chat masala to taste
  • For more taste, add a few drops of lemon juice
  • Add the coriander leaves and gently mix with it, now the salad is ready to serve

3. Spicy chickpeas salad (zero oil sundal)

Chickpeas are a good source of protein and fiber. They are also rich in iron, zinc, phosphorus and B vitamins. Chickpeas help to control blood sugar, improve digestion and to lower cholesterol.

INGREDIENTS

  1. Chickpeas – 1 cup
  2. Onion – ½
  3. Tomato – 1
  4. Green chillies – 1-2
  5. Raw mango chopped – 1/3 cup
  6. Juice of half a lemon
  7. Coriander leaves, roughly chopped
  8. Salt and pepper as required
  9. Red chilli powder as required

METHOD

  • Soak the chickpeas overnight
  • Boil the chickpeas for 30 – 35 minutes till they get soft
  • Add the boiled chickpeas in a bowl, and add chopped onion, tomatoes, green chilli, tomato, puffed rice, raw mango,
  • Add salt and pepper and red chilli powder to taste
  • For more taste squeeze the lemon juice
  • Add the coriander leaves and gently mix it, now the salad is ready to serve

4. Spicy vegetable salad with curd

A diet rich in vegetables helps to lower blood pressure, reduces the risk of heart disease and stroke and prevents cancer digestive problems. Vegetables are a good source of many nutrients, including potassium, magnesium, iron dietary fiber, folate, vitamin A and C.

Curd is a great source of probiotic and the bacteria present in curd helps to improve the digestive health and gut activity. It boosts immunity and builds strong bones and teeth. Curd is rich in calcium, vitamin B-2, vitamin B-12, potassium, and magnesium

INGREDIENTS

  1. Carrot – 1
  2. Cucumber – 1
  3. Onion -1
  4. Tomato – 1
  5. Curd / yogurt – 1 cup
  6. Capsicum-1
  7. Salt, red chilli powder – to taste
  8. Coriander leaves, roughly chopped

METHOD

  • Rinse the vegetables in water; chop the carrot, tomatoes, capsicum, cucumber, onion in equal sized pieces
  • Add the chopped vegetables to a mixing bowl
  • Whisk the yogurt/ curd till smooth
  • Add the chilli powder and salt in the curd and mix well
  • Now add the chopped vegetables and coriander leaves and mix it gently, now the salad is ready to serve.

Happy salad prep to our readers! Please do let us know your feedback after trying out these salad recipes. You may email us at info@cardiacwellnessinstitute.com for any questions or clarifications.

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Let your new year resolution be Healthy Eating

Consumption of a healthy diet has been scientifically proven to reduce the risk of several diseases and to keep our body and mind healthy. This new year, we urge you to take a resolution to start eating a balanced healthy diet and sustain it for life. As a dietician focusing on improving peoples’ cardiovascular health, I would like to share some of the food-related behaviour patterns I come across frequently and some simple solutions to help you acquire a heart-healthy eating habit.

Pattern 1 – Lacks awareness and is resistant to change

These individuals do not include adequate amounts of fruits and vegetables on a daily basis mainly because they are ignorant about the importance of a balanced diet. Moreover, they are likely to consume packaged foods and eat out very often, which makes things worse when it comes to behaviour modification.

Mr. SC, an entrepreneur in his 50s was recently operated for a heart attack and is currently undergoing cardiac rehabilitation with us. Apart from his smoking habit, which he quit after the heart attack and his high BP that has come under control now, his unhealthy dietary behaviour has been and continues to be the main risk factor for his cardiac condition. He has been habitually consuming unhealthy foods like wafers, sweets, savouries and carbonated drinks on a regular basis, and does not include vegetables and fruits in his daily diet.

Solution – Fruits and vegetables are low in calories and are nutrient dense; in other words, they are packed with vitamins, minerals, antioxidants and fibre. Plain salads and plain steamed veggies can quickly become boring; there are plenty of ways to add taste to your vegetable dishes. Some healthy cooking methods such as boiling, steaming, grilling, roasting, or pan frying enhances the taste of the vegetables. Naturally sweet vegetables such as carrots, beets, sweet potatoes and peppers add sweetness to your meals and reduce food cravings. Bringing in variety to your menu in the form of mixed vegetable soups or a stew, veggie gravy or a raita, vegetables cooked with dhal and garnished with shredded coconuts and peanut crumbs etc. would enhance the palatability of your dishes. Similarly, getting creative with your salads, experimenting with different combinations of fruits and going local when it comes to farm produce are ideal ways to spruce up your fibre intake.

Mr. SC has understood that his diet has been unhealthy all along but it has been very challenging for him to incorporate the recommended 4-5 portions of veggies and fruits daily. We have succeeded in bringing down his intake of empty calories (carbonated drinks) and packaged snacks but he has troublesome cravings as he as been addicted to unhealthy foods. In fact, he did not find quitting smoking as difficult as adopting a heart-healthy diet but is making slow and steady progress and is sure to achieve all dietary goals during his rehab program.

Pattern 2 – Focused on fitness but consumes an improper diet

Some of us are health conscious and know that we need to exercise regularly to stay fit and healthy. In fact, we believe we are improving our health by over-exercising and cutting down some dietary components like healthy fats to a dangerously low level or consuming too much protein-rich foods which in turn throws the dietary balance away and affects our health negatively.

Mr. R aged 51 years has been an avid exerciser for over 20 years focusing on power lifting (lifting heavy weights), and has been consuming a calorie-dense diet and multiple protein supplements. He recently suffered a heart attack, underwent an angioplasty procedure and is currently receiving cardiac rehabilitation. His main concerns were whether he could return to power lifting and whether his cardiac condition will have long-term effects on his overall fitness.

Solution – Over consumption of any particular nutrient can cause adverse effects. The daily requirement of different nutrients varies according to age, gender, body composition and level of physical activity. The ideal way to improve your diet is by focusing on the nutrients in your diet and not on the calories, that is, count the nutrients and not the calories.  In many instances, the vitamins and minerals found in food sources are better utilised by our body than those in commercially available capsules and powders. Eating healthily gives far greater benefits than opting for supplements and eating poorly. A healthy balanced diet with sufficient fruits and vegetables, whole grains, healthy fats and lean meats along with some naturally available seeds and nuts helps to prevent nutritional deficiencies and fulfils our dietary requirements.

Pattern 3 – Follows multiple fad diets and loses health

A fad diet is a diet that is popular for a time without being a standard dietary recommendation, and often promising unreasonably fast weight loss or nonsensical health improvements. Some of us tend to follow multiple fad diets with the hope of getting magical results in a short period of time and unfortunately end up losing our health in the process.

Mrs. DD, a home maker aged 44 years, had tried the paleo diet (high protein low carbohydrate diet), keto diet (high fat diet) and a few other diets in the past but ended up gaining rather than losing weight and becoming hypertensive. The pattern we noticed was she would follow a particular diet for 2-3 months and move onto another diet plan when results were not as expected, without incorporating a regular exercise regimen and making healthy lifestyle changes.

Solution – Some disease conditions may alter our nutrient requirements, but otherwise we all need a balance of proteins, fats, carbohydrates, fibre, vitamins, and minerals in our diet to sustain a healthy body. Instead of eliminating certain food groups from your diet, selecting the healthiest options from each category is the better thing to do. A combination of a balanced healthy diet with proper intake of recommended nutrients, sufficient exercise, good sleep and adequate stress management helps to maintain a normal weight in the long term whereas crash diets may reduce the body weight temporarily mainly by loss of muscle mass rather than loss of stored body fat and is therefore extremely unhealthy.

Making the switch to a healthy diet

Switching to a healthy diet doesn’t have to be complicated. You need not completely eliminate foods you enjoy, and you don’t have to change everything overnight. A better approach is to make few small changes at a time. Keeping your goals simple will help achieve more in the long term without feeling overwhelmed by a major diet. Think of planning a healthy diet as a number of small, manageable steps like adding a salad to your diet once a day, reducing your intake of hidden salt present in packaged foods and cutting down added sugar, one change per week. Once these small changes become a habit, you can continue to add more healthy choices. When cutting back on unhealthy foods in your diet, it’s important to replace them with healthy alternatives.

A healthy eating plan should include

  • A variety of vegetables from all of the subgroups like dark green, red and orange, legumes (beans and peas), starchy, and other leafy vegetables
  • Fruits, especially whole fruits which are are superior to fruit juices
  • Choose whole grains instead of refined ones (e.g. whole grain bread instead of  white bread)
  • Fat-free or low-fat dairy, including low-fat milk, yogurt, cheese, and/or fortified soy beverages
  • A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), nuts, seeds, and soy products
  • Steam or shallow fry instead of deep fry

Some tips to ensure a balanced wholesome diet

  • Try at least one new healthy recipe per week
  • Try to eat a family meal everyday to help you focus on eating healthy meals
  • Pack a healthy lunch with some healthy in-between fillers like nuts and fruits for work. This lets you have more control over what you eat.
  • Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, while eating small, healthy meals keeps your energy up all day.
  • Avoid eating late at night. Try to eat dinner earlier and fast for 14-16 hours until breakfast the next morning. Studies suggest that eating only when you’re most active and giving your digestive system a long break each day may help to regulate weight.

Shortcuts might help you achieve temporary results, but focusing on sustainable healthy changes will help you maintain good health for decades. Feel free to take professional help if you’re not sure where to start or how to help a loved one with nutritional challenges. After all, we are what we eat and eating healthy is an art that once learnt will go a long way in keeping you healthy and happy!

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Eat right to keep that stroke away

Worldwide, 15 million people suffer a stroke each year of which one‐third die and one‐third are left permanently disabled. As a dietician focusing on the prevention and rehabilitation of lifestyle diseases, let me break down some important facts about stroke and it’s prevention.

What is stroke?
Stroke is a medical emergency that occurs due to obstruction of blood flow to the brain. Without proper blood flow, the brain cells fail to work and may even die and this causes serious symptoms such as inability to talk, walk and see and often death. Symptoms of stroke include the following sudden changes – numbness or weakness of the face, arm, or leg, usually on one side of the body, confusion, difficulty speaking or understanding, visual disturbances, dizziness and/or loss of balance.

What are the types of stroke?
There are two main types of stroke namely ischemic stroke and hemorrhagic stroke. An ischemic stroke occurs when a blood clot interrupts the blood flow to the brain. The blood clot is often due to atherosclerosis – a buildup of fatty deposits on the inner lining of a blood vessel. An ischemic stroke can be embolic, meaning the blood clot travels from another part of your body to your brain. A hemorrhagic stroke results as a blood vessel in your brain ruptures or breaks, spilling blood into the surrounding tissues.
It is important to note that stroke is a risk factor for heart disease and people who have had a heart attack have twice the risk of occurrence of stroke.

What are the risk factors for stroke?
Stroke and heart attack are the two major non-communicable (non-infectious) diseases or cardiovascular diseases threatening the world today and have many commonalities. Both are vascular events that involve the blood vessels and the arteries in particular. Both conditions can lead to death in a matter of seconds to minutes. And both diseases are caused by the same lifestyle and metabolic risk factors listed below:


• High blood pressure
• Abnormal cholesterol
• Diabetes
• Unhealthy diet
• Sedentary lifestyle
• Obesity
• Smoking
• Excessive alcohol intake
• Severe mental stress
• Family history
• Atrial fibrillation (abnormal heart rhythm)

How to eat healthy to prevent stroke? A recent study conducted in nine European countries with a total of 4,18,329 participants has concluded that adequate daily consumption of fruits, vegetables, dietary fibre and dairy products reduces the risk of stroke and that too much red or processed meat consumption increases the risk of stroke. This study also shows that too much sodium (salt) in diet is associated with a higher risk of stroke, while improving potassium intake through fruits and vegetables is protective against stroke.

We also have solid scientific evidence to show that healthy eating habits and a balanced diet reduce the risk of hypertension, diabetes, obesity, and heart diseases.

There are some major food items that need to be considered while planning a healthy diet:

Red meat – meat is a major source of saturated fat, which could contribute to atherosclerosis and thus higher risk of stroke


Whole grains – whole grain products such as cereals and millets are rich in dietary fibre, and help in  reducing the chances of stroke and it’s severity


Fruits and vegetables – fruits and vegetables are rich in anti-oxidants, which reduces free radicals in our body. They provide various micronutrients including potassium and folate. Potassium helps to reduce blood pressure while higher folate intakes may lower plasma homocysteine concentrations, and thereby reduce stroke risk. Fruits and vegetables are also a major source of dietary nitrates which have blood pressure lowering and blood vessel protective properties. Eating at least 5 cups of fruits and vegetables every day is the best thing we can do to keep stroke at bay


Dairy products – Dairy based foods, particularly low fat milk and low fat milk products like cheese, yogurt and paneer are rich sources of calcium, along with potassium, which can help to control blood pressure while keeping cholesterol within normal limits


There is a link between blood cholesterol levels and stroke. Saturated fat (unhealthy fat) found predominantly in animal organs (brain, liver, kidneys) and red meat (beef, veal, pork) are unhealthy and should be avoided while the healthy unsaturated fat found in fish, chicken and turkey breast can be included in our diet. Egg has a combination of proteins, fats and minerals and can be consumed in moderation. 

Minimize the use of highly processed, preserved or packaged and frozen products as they are high in calorie and contain a lot of unhealthy saturated fat

It is important to read the labels of the products and to choose the ones that contain 0% transfat, low fat and no added sugar

What else should we do to prevent stroke?
1. High blood pressure is one of the biggest contributors to the risk of stroke in both men and women. Monitoring and maintaining optimal blood pressure (120/80 mmHg) helps to reduce the incidence of stroke. Also reducing salt intake to 1-2 grams (about a teaspoon) a day is a proven way to keep blood pressure under control and prevent heart attack and stroke.
2. Obesity as well as it’s complications are linked to stroke. Try to maintain a healthy normal weight to prevent occurrence of stroke
3. Regular exercise is extremely important to keep all the risk factors mentioned above under control. In fact, exercising everyday for about 30 minutes has the maximum benefits on all our organs and systems.
4. Elevated blood sugar levels damage the blood vessels over time that might result in clots, more likely to form inside them. Keeping your blood sugar under control through a healthy lifestyle and medications (if necessary) will help prevent stroke, heart disease, kidney failure and several other ailments.
5. Quit smoking and alcohol consumption that are direct risk factors of stroke and heart diseases
6. Atrial fibrillation is a form of irregular heartbeat that causes clots to form in the heart. Those clots can then travel to the brain by dislodging, resulting in an embolic stroke. If you have atrial fibrillation, get appropriate treatment at the earliest.


Too many people ignore the signs of stroke because they are unaware or unable to relate the symptoms to a serious underlying medical emergency. Now that you are aware what stroke is and how it can be prevented, you should become an ambassador of stroke prevention in your community.

If you choose a well-balanced healthy diet, placing emphasis on natural, whole, and unprocessed foods, and if you exercise regularly and keep all your risk factors under control, you can protect yourself from stroke, heart attack and other chronic ailments like dementia, cancer and lung disease.
 


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Healthy eating resolutions for 2020

A new year often signifies a fresh start for many people. For some, this means starting an exercise routine, losing weight or following a healthier diet. It is important to remember that our diet pattern has the power to reduce the risk of chronic diseases over our lifetime and together with a healthy lifestyle it is extremely important to prevent illness.

Very often, within a few weeks of setting our new year health and wellness resolutions, we realise that they are unsustainable due to multiple reasons like work and family commitments, inability to take time off our busy schedules, failure to prioritise our health etc. and we end up breaking our resolutions. Thus we find ourselves making the same resolutions year after year. To break that cycle, we need to make resolutions that can not only improve health but also be followed in our day to day lives. The secret is to set simple and easy goals that are easy to follow and are also sustainable.

Here are some examples of attainable and sustainable healthy eating resolutions:

Goal No 1: Eat out less often

During peak working days and holidays, people eat out a lot at restaurants or other roadside shops due to work demands and lack of time to cook meals. When you eat out, you have less control over what you are actually eating. Moreover, a kind of addiction develops to the outside food, ultimately leading to consuming extra fat, salt, and sugar on a daily basis. Try to avoid or minimise the consumption of outside foods.

Goal No 2: Reduce your added sugar intake, little by little

Added sugars are sugars added during the making of processed (packaged) food and drinks and the sugar we add to our home-made beverages and dishes. Added sugar should be cut down gradually as it causes serious health issues, including diabetes, obesity, heart disease, high triglyceride levels and low HDL (good) cholesterol levels.

Goal No 3: Add veggies to your breakfast

One health-protective habit is to fill half of every plate or bowl with non-starchy veggies. For most people that is easier to do for lunch and dinner than for breakfast. So try to incorporate one serving (that is 80 grams) of vegetables in your breakfast meal.

Goal No 4: Eat two cups of fruits

Fruits are loaded with antioxidants, vitamins and nutrients. High fibre in fruits helps to regulate body metabolism. It is advisable to consume at least 2 cups of fruits (that is 150 – 200 grams) daily.

Goal No 5: Incorporate more probiotics and prebiotics into your diet

Prebiotics are natural, non-digestible food components that are linked to promoting the growth of beneficial bacteria in your gut. The best choices are bananas, onions, garlic, leeks, asparagus, artichokes, soybeans, and whole-wheat bread. Probiotics are active cultures that help change or repopulate intestinal bacteria to balance gut flora. Consuming probiotics may boost immunity and improve overall gut health and the best sources are yoghurt, kefir, kimchi and sauerkraut. Having a combination of prebiotics and probiotics in our diet can be a very powerful step to improving our overall health.

Simple tips for a healthier diet and lifestyle

  • Drink at least 1.5 litres to 2 litres of water per day
  • Follow mindful eating, that is chew food properly, eat slowly and avoid watching any screen/gadgets while eating
  • Aim to eat five servings of fruits and vegetables every day; add more colour in your meals with plant-based foods
  • Include whole grains instead of refined ones
  • Say no to junk foods, processed and preserved foods which are high in trans fat, preservatives, salt and sugar
  • Read the food labels and choose foods that are low fat, fat-free, no added sugar, zero trans fat and no preservatives
  • Try to include small, healthy meals; do not skip meals especially your breakfast
  • Aim for good quality sleep of around 7-8 hours per day

Setting small, sustainable, realistic goals is really the key to success in making habit changes. Any simple diet change is easier if we take slow and small steps. Resolve to make a few small resolutions this year and then just watch how far you go. If you or your loved ones have been diagnosed with heart disease, we recommend that you consult your dietician or your healthcare team to get guidance on the most relevant diet goals for your health condition.

Healthy diet, adequate exercise, sufficient sleep and well-managed stress levels together help to enhance our health and the quality of life. So go ahead and set some simple and achievable goals for a healthy body and mind. Be in the present, avoid distractions, savour every bite and enjoy every meal!

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The role of plant-based diet in cardiac care

A healthy vegetarian or plant-based diet is a way of eating that emphasizes on a higher intake of fruits and vegetables, whole grains, pulses and nuts and a lower or zero intakes of animal-based foods (lamb, pork, chicken etc). The important message here is a plant-based diet can also be unhealthy if rich in refined grains (like white rice, white bread and maida products) and deficient in fruits and veggies.

Multiple studies have shown that eating more plant-based healthy foods reduces the risk of incidence and severity of cardiac disorders and protects the heart mainly because they contain zero dietary cholesterol, low saturated fat and more fibre. However, overconsumption of vegetable oils (more than 5 teaspoons per day), seeds and nuts and refined sugars can lead to abnormal blood cholesterol and triglyceride levels.

On the other hand, red meats and organ meats are rich in saturated fat and cholesterol so should be avoided or kept to a minimum. Fish, especially oily fish, are rich in healthy fats and can be included in your diet provided they are not deep-fried.

There are different types of plant-based diets such as the Mediterranean diet, the vegan diet, the DASH diet (Dietary Approaches to Stop Hypertension) and the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay). These diets emphasize on certain foods that are associated with heart disease eg. Whole grains, fruits and vegetables, nuts, seeds, oils, legumes, and beans and a minimal amount of low-fat dairy and non-vegetarian products (fish, egg, lean meat, chicken).

Health benefits of plant-based diet:

  • Plant-based fruits and vegetables are loaded with vitamins and minerals
  • Fruits and vegetables consist of antioxidants, which helps to control cell damage and the inflammation in arteries
  • Proteins from non-vegetarian foods consist of increased saturated fat whereas from plant sources (nuts, pulses, legumes) has only a minimal amount of saturated fat
  • A plant-based diet is also beneficial for individuals with high blood pressure and high cholesterol as it offers all the essential nutrients such as carbohydrates, protein, fats, vitamins and minerals for optimal health, and are higher in phytonutrients (Carotenoids, ‎Flavonoids).
  • Healthy and balanced plant-based plate are essential to control many disorders like diabetes, hypertension, obesity, heart disease and cancers.

Remember, a plant-based diet is not always healthy, particularly as

  • Deep-fried and preserved foods
  • Excessive saturated fat, sugar and salt from any source
  • Plant-based fast foods and snacks like veggie burgers, pizza and fries and chips.

If you have been eating non-vegetarian food regularly and a plant-based diet is difficult to follow for you, then begin small. A moderate change in your diet, such as lowering your meat intake by one to two servings per day and replacing it with legumes or nuts as your protein source, can have a lasting positive impact on your health.

Thus a vegetarian diet is healthy, nutritionally adequate and may provide health benefits for the prevention and treatment of certain diseases. Like any diet, a vegetarian diet should be part of an overall healthy lifestyle, which includes adequate exercise and excludes smoking and drinking excess alcohol. It is not necessary to go full vegetarian or vegan to get the best heart health benefits. The focus should be on eating the right foods, avoiding the wrong kind and moderating the intake of healthier animal products (egg, country chicken and fish). As a purely vegetarian diet is low in iron, vitamin D, B12and calcium, the inclusion of 1-2 servings of animal sources or plant-based foods fortified with these essential nutrients helps to overcome these deficiencies.

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Fiber intake for better heart health

If you are wondering what the connection is between fiber intake and heart health, read on! In this blog post, I hope to convince you that including sufficient amounts of fiber in your diet is not only important for a healthy gut but also for a healthy heart.

When someone has difficulty in passing stools, the common advice given is “eat bananas”. The reason is that banana contains soluble fiber which helps to regulate bowel movements and thereby addresses the problem of constipation.

So what is dietary fiber? It is a non-digestible form of carbohydrates present in plant based foods like fruits, whole grains and vegetables. It can neither be digested nor broken down like other foods.

There are two kinds of dietary fiber namely soluble and insoluble fiber.

  • Soluble fibers are easily dissolved in water and change into a gummy gel like substance that is partially digested in the large intestine. Some examples of soluble fibers are legumes, lentils, brown rice, oats, barley, whole or cut fruits (with skin and pulp and not in juice form), potato, and dried beans. Apart from helping in blood pressure reduction, the low glycaemic index of high fiber foods helps to control blood sugar level.
  • Insoluble fiber absorbs water, which adds bulk to the digestive tract and helps to regulate bowel movements. Whole grain products, cabbage, green beans, green leafy vegetables, nuts and whole bran are some foods rich in insoluble fibre. Fiber can have various beneficial effects on our body when taken in good quantities every day.

Evidence from medical research

Greater dietary fiber intake is associated with a lower risk of many cardiovascular diseases including coronary heart disease. Dietary fiber intake specifically from grains is inversely associated with total mortality rates, particularly cardiovascular, infectious, and respiratory deaths in both men and women (a National Institute of Health Survey done in USA has shown that dietary fiber intake actually lowered risk of death from cardiovascular, infectious, and respiratory diseases by 24%–56% in men and 34%–59% in women).

In fact, constipation can be a serious threat to heart health as it increases the strain on the heart and can lead to sudden death in individuals with heart ailments. So consuming adequate fiber in your diet not only prevents heart problems but also helps avoid some dreaded complications in heart patients.

What other benefits does fiber provide?

* Fiber can soak up water in the stomach slowing the absorption and increasing the feeling of fullness

* It can cause weight loss by reducing your intake of high calorie foods

* Fiber can promote the growth of good bacteria in your gut, thereby establishing a healthy gut microbiome

* Consuming adequate amounts of fibre prevents gastrointestinal disease, piles and haemorrhoids

 * Fiber is known to protect against colon cancer

How much fiber should I eat?

The Indian Dietetic Association recommends that adult men and women should consume about 25-35 grams of fiber per day, with 10-15 grams from soluble fiber. This can be accomplished by choosing 6 servings of grains (of which 3 are from whole grains), 3 servings of vegetables, and 2 servings of fruits.

Choose high fiber varieties of grain-based foods like whole-wheat chappathis, multigrain bread, millet dishes and unpolished rice like brown rice instead of refined grains like maida products, white rice and white bread. Include a variety of wholegrain, such as brown rice, oats, millets and barley and 2-3 servings of fruits and 3-4 servings of vegetables every day.

Can too much fiber be harmful?

High-fiber foods are good for your health. But too much fiber can produce excessive intestinal gas and abdominal bloating. My suggestion is that you increase fiber in your diet gradually over a period of time. This allows the natural bacteria in your digestive system to adjust to the change. Drinking adequate water will help you to avoid the gas, bloating, cramping and constipation that can occur when you increase your consumption of fruits, vegetables, legumes and whole grains suddenly. If you are advised to be on fluid restriction due to heart problems, you should consult your dietician to find out more about how much fiber is good for you.

I hope I have convinced you to incorporate fiber-rich foods into your daily life! It is really that simple. When you think of all the health benefits plus the added bonus that you may lose excess body weight and become fit, why shouldn’t you start focusing on fiber for a healthy you?

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Dietary Diversity for Better Health!

As we all know, good nutrition is an important aspect of a healthy lifestyle and disease prevention. Eating a variety of foods, or “dietary diversity”, is a widely accepted concept to ensure a healthy and nutritious diet. It is a key component of health, fitness and overall wellness and helps to reduce the risk of major diseases like heart diseases, diabetes mellitus, metabolic syndrome, hypertension, stroke and cancer. In this blog post, I would like to elaborate the importance of dietary diversity and its scoring methods, with an aim to enable you to measure your own nutrition situation and also to assess and improve the nutritional status of all your family members.

Several studies have shown that dietary diversity may be beneficial to a healthy weight, as it is appropriate to promote a healthy eating pattern, emphasizing on adequate intake of plant foods, protein sources, low-fat dairy products, vegetable oils, and nuts and limits consumption of sweets, sugar-sweetened beverages, unhealthy fats and red meats.

Dietary Diversity Score (DDS) – Dietary diversity is a qualitative measure of food consumption that reflects household access to a variety of foods, and is also a proxy for nutrient adequacy of the diet of individuals. The diverse diet (DD) which has all the food groups (vegetables, fruits, grains, meat, and dairy products) is necessary for achieving nutrient adequacy and optimal growth and development. Too much of unhealthy dietary factors and too little of required nutrients are both associated with increased risk of chronic diseases and malnutrition. Thus, dietary guidelines are recommended in improving the diversity of the diet. Nowadays, we are at a greater risk of macro and micro-nutritional deficiencies due to physiological changes, acute and chronic diseases, ageing factor and at times differences in financial and social status. Being aware of the dietary diversity component will improve the nutritional status of children and adults across age groups. Several studies have shown that the overall nutritional quality of the diet improves with a diverse diet. Therefore, diversity in the diet is important to meet the daily requirements for energy and other essential vitamins and minerals not only for those who are at risk of nutritional deficiencies but also for the general population keen on preventing health problems.

Food Group Examples
Cereals Corn/maize, rice, wheat, sorghum, millet,
oat
White roots and Tubers White potato, yam, cassava, sweet potato
Vitamin A rich vegetables &
Fruits		Pumpkin, carrot, sweet potato, bell pepper,
mango, apricot, papaya, grapes
Dark green leafy
vegetables 		Amaranth, kale, spinach
Vegetables & Fruits Tomato, onion, cabbage, broccoli,
citrus fruits, pear, apple
Poultry & Fish Chicken, fish, lean meat, egg
Legumes, Nuts & Seeds Lentils, beans, peas, nuts and flax seeds,
pumpkin seeds
Milk and Milk products Milk, yogurt, cheese
OilsSunflower oil, rice bran oil, gingelly oil,
groundnut oil 
Spices, Beverages Spices(black pepper, salt), coffee, tea

Benefits of Eating a Diverse Diet:

Ensures optimal macronutrient intake: Proteins, carbohydrates and fats are the macronutrients that your body needs to maintain and regulate the body functions. Most people with average activity should get approximately 50 per cent of their total daily calories from carbohydrate to 20 per cent from protein and 30 per cent from a fat source.

Sources: whole grains, beans, legumes, eggs, dairy products, nuts, healthy plant-based oil.

Helps meet your micronutrient requirements: Micronutrients are needed in small quantities, but they are critical for the perfect execution of the myriad reactions going on inside our bodies. Eating a varied diet increases your chance of acquiring all your essential micronutrients (vitamins and minerals) and reduces the risk of acute infections and chronic ailments.

Sources: coloured fruits and vegetables, green leafy vegetables, nuts and seeds

Facilitates hydration: Your body contains about 60-75 percent of water. Water is required for several key functions like regulation of temperature, transport and absorption of nutrients and elimination of waste products from the body. Feeling thirsty, dry mouth, tiredness, headache and dizziness indicate that you need more fluids. If your fluid intake is not adequate it may lead to dehydration. Your intake of fluids should be liberal to prevent dehydration (eg: six to eight glasses of fluids every day).Water has no calories and is in fact known to keep your heart, kidneys, joints and skin healthy.

Induces peaceful sleep: Some unhealthy foods like artificial sugar, sweetened beverages, packed and processed foods may lead to several problems like indigestion, bloating, abnormal cholesterol level and high BP. Include a healthy balanced diet rich in variety and promote good sleep and better health.

Leads to a better and happier you: As you start eating a balanced and diverse diet, you begin to have more energy, feel less stressed and start accomplishing more in lesser time compared with when you consume an inappropriate diet. Diet is the foundation of one’s well-being.

In conclusion, eating a well-balanced diverse diet everyday is more fun, more interesting and of course the best way of meeting your daily requirement of essential nutrients. If you have been advised by your doctor or dietician to avoid certain food groups or types of vegetables due to a medical condition, you should request for a periodic re-evaluation and get an updated dietary advice every 3 months.

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Magical millets for holistic health

What are millets?

Millet is tiny in size and round in shape and can be white, gray, yellow or red. The most widely available form of millet found in stores is the hulled variety, although traditional couscous made from cracked millet can also be found. The majority of the world’s commercial millet crop is produced by India, China and Nigeria.

It is a delicious grain whose consistency varies depending upon cooking method; it can be creamy like mashed potatoes or fluffy like rice. Additionally, since millet does not contain gluten, it is a wonderful grain alternative for people who are gluten-sensitive.

Millets

Pearl millet known as Kambu in Tamil has 8 times more iron than rice does. It is a great body coolant.

Finger millet popularly known as Ragi is also called as wonder grain as it is a powerhouse of essential amino acids and calcium.

Foxtail millet is thinai in Tamil. This is high in carbohydrate but also rich in fiber.It helps us to keep our body strong & immune. It helps to control blood sugar & cholesterol levels.

Kodo millet is known as varagu in Tamil. It is rich in phytochemicals, that plays an important role in preventing cancer.  Barnyard millet known as kuthiravali has 6 times more fiber in comparison to wheat.

Little millet known as saamai is a wonderful millet which is suitable for people of all ages and can be incorporated in different dishes.

 

How to Select and Store

Millet is generally available in its hulled and whole-grain form. It is available pre-packed as well as in bulk containers. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the millet are covered and that the store has a good product turnover so as to ensure its maximal freshness. Whether purchasing millet in bulk or in a packaged container, make sure that there is no evidence of moisture.

Store millet in an airtight container in a cool, dry and dark place, where it will keep for several months.

Tips for Preparing and Cooking

The Healthiest Way of Cooking Millet

Like all grains, before cooking millet rinse it thoroughly under running water and then remove any dirt or debris that you may find. After rinsing, add one part millet to two and a half parts boiling water or broth. After the liquid has returned to a boil, turn down the heat, cover and simmer for about 25 minutes or it can also be pressure cooked. The texture of millet cooked this way will be fluffy like rice. If you want the millet to have a more creamy consistency, stir it frequently adding a little water every now and then.

To impart a nuttier flavour to the cooked millet, you could roast the grains before boiling them. To do this, place the grains in a dry skillet over medium heat and stir them frequently. When they have achieved a golden colour, add them to the boiling cooking liquid.

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Health benefits

  • Millet acts as a prebiotic feeding microflora in the inner ecosystem.
  • The serotonin derived from millet is calming to moods and brings good sleep.
  • Millet is a small carbohydrate food with lots of fiber and low simple sugars. Because of this it has a relatively low glycemic index and has been shown to produce lower blood sugar levels than wheat or rice.
  • Niacin (vitamin B3) in millet can help lower cholesterol.
  • Millet is gluten-free and non-allergenic; a great grain for individuals with celiac disease and gluten sensitivity.
  • Millet’s high protein content (15 percent) makes it a substantial addition to a vegetarian
  • Millets are generally rich in Protein, Fibre, Calcium, Iron and Minerals especially Magnesium, Copper and Phosphorous.
  • It helps to lower the risk of Type 2 Diabetes.
  • It is high insoluble fiber content protects against Gallstones.
  • Phytonutrients in millets, particularly lignan, helps reduce the risk of breast and colon cancer.

Regularly adding millets to our diet is a great way to prevent heart and blood vessel disorders.