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Kids Nutrition: 10 Tips To Make Kids Eat A Balanced Diet If They Are Picky Eaters – NDTV News
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Kids nutrition: Try to feed kids at the same every day and try to give them small and frequent meals
Kids nutrition: The kind of your nutrients that your child is taking begins at home. Parents have take the responsibility that their kids eat a variety of foods to get sufficient carbs, protein, fats, omega-3 fatty acids and other essential vitamins and minerals. If your child is a picky eater, this task may be a little challenging. However, with a few tips and tricks like-making your kids' plate filled with colourful foods or feeding them when they are actually hungry, making them eat without any distraction-can help kids consume a healthy and balanced diet. Along with a proper diet, physical activity is also important for kids' growth and development. Minimum of 60 minutes of play time is important for children.
In one of her recent videos on Instagram, nutritionist Nmami Agarwal talks about nutrition guidelines for pre-schoolers. She gives the following tips to take care of nutrition intake of children in this age group:
1. Kids in their pre-school age can eat what rest of the family eats. It is thus important that the family eats healthy, home-cooked food most of the times. Your child will always follow your footsteps. If you eat foods like instant noodles or roadside junk food in front of them, they are likely to develop cravings for the same.
Parents should eat healthy, home-cooked food most of the timesPhoto Credit: iStock
Also read:Try These Amazing Tricks To Teach Kids To Eat In Moderation
2. Do not feed junk food or unhealthy food to your child. Doing this will make your child develop a palate for these salty and processed food; and the time will soon come when your child hates everything that you cook at home.
3. In order to enable kids to eat healthy, Nmami shares a 'my plate' design. This can enable parents to include a variety of foods in kids' diet in a balanced way. My plate is a design which is divided into 5 categories of food groups. It includes fruits, grains, vegetables, protein and dairy. "Eating 'my plate' way essentially means filling half of your plate with fruits and vegetables. Fruits are dedicated a slightly lesser space than vegetables. The other half of 'my plate' needs to be filled with grains and proteins where more space is given to grains and lesser space is given to proteins," says Nmami while suggesting that the plate should be filled colourful foods. This will not only add variety to the plate but also make the food look more appealing for kids.
Make kids' plate colourful and make food in interesting shapes; kids will find food more appealing this wayPhoto Credit: iStock
4. The fifth category in 'my plate' is dairy. Dairy products like milk, cottage cheese, buttermilk, yogurt and cheese are important for kids nutrition. Dairy products are rich in calcium and Vitamin D which is required for strong bones.
5. Speaking of grains, they include foods made from oats, barley, rice and broken wheat.
Also read:My Pediatrician Dad Taught Me 5 Best Ways To Keep Myself And My Kids Healthy
6. Kids' protein intake can be managed by giving them eggs, fish, chicken, lentils, pulses, nuts and dairy.
7. The 'my plate' need not be followed for breakfast and lunch as children may not be too fond of eating fruits and vegetables during breakfast or lunch time. At this time, you can give kids vegetables tikkis or kebabs, or make paranthas shaped in interesting styles for your kids.
8. Avoid rewarding your kids with sweets, candies, junk food and chocolates. Instead, try to spend more time with them or go out for playing with them as much as you can.
Avoid rewarding your kids with chocolates and candiesPhoto Credit: iStock
9. Try to feed kids at the same every day and try to give them small and frequent meals. The latter will help in bridging the gap between healthy eating and unhealthy cravings.
10. The 'my plate' style of eating can be followed by adults for following a well-balanced diet.
Also read:Parents, Here's What You Should Serve Your Kids Before They Leave For School
Set an example for your kids for healthy eating to help them nourish and grow in the most sustainable way.
(Nmami Agarwal is nutritionist at Nmami Life)
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
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Kids Nutrition: 10 Tips To Make Kids Eat A Balanced Diet If They Are Picky Eaters - NDTV News
Soup-To-Nuts Podcast: What might the 2020 dietary guidelines for the first 1,000 days include? – FoodNavigator-USA.com
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Until now, the Dietary Guidelines for Americans has provided dietary advice for people 2 years and older, prompting caregivers and healthcare practitioners to turn to a disparate set of resources to figure out the best diet for pregnant women, infants and young children. These include famous books, such as What to Expect When Youre Expecting, and guidelines from various organizations, such as the American Heart Association and the American Academy of Pediatrics.
And while these are influential and well-researched recommendations, by bringing this group under the purview of the broader Dietary Guidelines for Americans, the US government will for the first time take ownership of them a move that will provide a consistency that so far has been lacking.
The move also is a double-edged sword for the CPG industry. Some hope that including this group in the broader Dietary Guidelines for Americans will protect them undue corporate influence, while others see potential opportunities for innovative manufacturers creating solutions to help Americans meet the recommendations.
While we wont know for sure what the guidelines will include until the recommendations are released and vetted, this episode of FoodNavigator-USAs Soup-To-Nuts podcast explores some of the themes, suggestions and questions that dietitians and industry players would like to see addressed and how these issues might impact CPG manufacturers.
[Editors Note: Never miss another episode of FoodNavigator-USAs Soup-To-Nuts Podcast subscribe to us on iTunes.]
Even though the Dietary Guidelines for Americans are designed with health care professionals in mind and, therefore, are not very consumer-friendly, Amy Kimerlain, a registered dietitian who specializes in childrens nutrition and a spokeswoman for the Academy of Nutrition and Dietetics, explained at the Food & Nutrition Conference & Expo in Philadelphia last month that the inclusion of recommendations for the first 1,000 days of life is a critical first step to improving the lives of women and children in the US.
The dietary guidelines allow for general recommendations for healthy Americans across the population, and so now with the introduction of looking at the first 1,000 days, were obviously going to pay closer attention to now not only infants and toddlers, but also prenatally as well, Kimerlain said. She added, these guidelines ultimately will allow for people to look and reflect to see what changes they may need to make in order to improve their health over the long run.
With that in mind, Kimerlain said she hopes the recommendations look not only at the nutrients that are critical to a childs development, but also on what and how much pregnant women need to consume to keep themselves healthy. This includes advice around how many extra calories do women actually need when eating for two, guidance on how much weight they should expect to gain and remain healthy and how diet can help manage potential complications.
Drilling deeper into what the guidelines might include for expecting women, Kristi King who is also a spokeswoman for the Academy of Nutrition and Dietetics and the senior pediatric dietitian at Texas Childrens Hospital in Houston, says she hopes the guidelines will include specific recommendations about choline intake.
She explained that choline is a underrated nutrient, that were just now starting to figure out that within that first 1,000 days is so incredibly important for infants and brain development.
She added that this could be an opportunity for supplement manufacturers as well as select food marketers.
An early mover on this from the supplement side is Life Extension, which is a Fort Lauderdale, Fla., based company that launched at FNCE its Prenatal Advantage multivitamin. Like most other prenatal supplements, Life Extensions Prenatal Advantage includes folic acid and DHA, which have long been recognized as essential for developing infants. But it also is one of the few prenatal supplements that includes choline.
On the food side, one of the best sources of choline are eggs, one of which provides 25% of the recommended daily value.
Mickey Rubin, the executive director of the American Egg Boards Egg Nutrition Center explained the importance of the eggs in providing choline as well as more generally supporting maternal and infant health.
Despite the importance of choline to developing infants, he noted only about 25% of expecting mothers are familiar with it, compared to 90% who know about folic acid. In addition, little more than half of health professionals currently are aware of choline.
Beyond choline, Rubin says the high amount of lutein in eggs also can help support developing infants cognitive development by increasing their macular pigment which has been linked to cognition.
Fiber is another necessary nutrient for expecting mothers, infants and young children that King says she wants the upcoming dietary guidelines to highlight. Not only does she say she wants to see stronger recommendations around how much should be consumed, but also guidance clarifying how best to get it including, of course, fresh fruits and vegetables, but also canned and frozen produce as well.
Related to fiber and gut health, King says she would also like to see in the recommendations advice around probiotics, including if they are appropriate for children and expecting women and if so which ones and how much.
Scientifically-based guidance in the dietary guideline recommendations around breastfeeding versus the use of formula also likely will have a significant impact on the CPG industry, predicts King.
Like many dietitians, King advocates that breastfeeding is best, but also acknowledges it is not always an option. In those cases, she says, she would like to see the dietary guidelines recommend the use of FDA approved formula, which is held to a higher safety and nutrition standard than many others from around of the world.
In addition to addressing infant formula, King predicts, the recommendations will tackle toddler milks, for which there is not the same nutritional standard as infant formula but about which much confusion and controversy swirl.
Beverages more broadly also will likely be a hot button topic in the recommendations, with experts predicting the dietary guidelines will call for significantly reduced consumption of sugary drinks, potentially including juice. It likely also will expand or include recent guidelines to restrict drinks for children under five to breast milk, water and dairy milk with only occasional consumption of 100% fruit juice if whole fruit is not an option.
These likely are only a small sample of the issues that will be addressed in the guidance. While the upcoming guidance likely wont make everyone happy or be perfect, as Kimerlain notes, it is a first step.
Read More..High-Protein Diet: Prepare This Soya Poha At Home For A Healthy Start To Your Day – NDTV Food
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Soya poha is a mouth-watering dish to start your day with.
Highlights
Also known as the building block of life, protein is one of the most important nutrients that must be included in the daily diet since it helps build and repair muscles. Protein also induces a feeling of satiety which prevents unnecessary bingeing and hence facilitates weight loss. There are countless ways to include protein in the diet and while there is no dearth of animal-based protein, vegetarians have limited options to fulfill their protein requirements.
Soyabean is one of the most popular plant-based protein sources among the vegetarians. Considered to be one of the perfect alternatives to meat, soya is packed with other essential nutrients as well besides protein. It is low in fat, rich with omega 3 fatty acids that assist in keeping the heart healthy along with isoflavones which may help slash risk of osteoporosis. Besides so many health benefits soya is also a versatile food that can be used to cooked a variety of delicious dishes. From soya chaap curry, fried rice with soya chunks, soya bhurji to soya kebabs, you can make endless dishes with this wonder ingredient. Since breakfast is one of the most important meals of the day, it is best to start it with a high-protein dish that can satiate the body for long and keep unwanted cravings at bay till the lunch hour.
(Also Read:Weight Loss: This 3-Ingredient Protein-Rich Soya Chunk Delight May Help You Shed Extra Kilos)
And to help you plan the perfect high-protein meal right in the morning, we have the perfect soya recipe here. Soya poha is a light, delicious, quick and easy breakfast recipe that you can make in a jiffy. It has chivda, tomatoes and onion along with soya crumble sauted together in olive oil and spices like cumin, mustard seeds, ginger and chillies. Serve this with a tangy garnishing of lemon and coriander leaves along with soya sticks and green chutney and you'll have the most amazing start to your day. So soak in the goodness of soya with this super delicious breakfast recipe that you can prepare at home and let us know how you liked it in the comments section below.Find the recipe of soya poha here.
About Aanchal MathurAanchal doesn't share food. A cake in her vicinity is sure to disappear in a record time of 10 seconds. Besides loading up on sugar, she loves bingeing on FRIENDS with a plate of momos. Most likely to find her soulmate on a food app.
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How to get rid of visceral fat: Best diet plan to reduce the belly fat – what foods to eat – Express
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Visceral fat is stored in the abdominal cavity which means its close to many vital organs, including the pancreas, liver and intestines. For this reason, the higher the amount of visceral fat a person stores, the more at risk they are of health complications, such as type 2 diabetes and heart disease.
Eating a poor diet is one way visceral fat can build up, so making changes to what you eat is important.
There are a wide range of different diet plans proven help fat loss and weight loss. But which one is deemed best for getting rid of visceral fat?
A study published in March 2019 showed the keto diet was highly effective at reducing visceral fat.
The keto diet, short for the ketogenic diet, is a high-fat, low-carbohydrate diet, and includes an adequate amount of protein.
READ MORE:How to get rid of visceral fat: Three supplements to help reduce the harmful belly fat
The study, Extended Ketogenic Diet and Physical training Intervention in Military Personnel, was commissioned by the US military.
There were concerns about the growing rates of obesity with people within the US military.
A total of 29 people were studied for three months - 15 were put on a keto diet and the rest ate their normal, mixed diet.
Those who followed a keto diet lost an average of 17lbs during the study.
DON'T MISS
They also lost 5.1 percent of their body fat, with 44 percent of this loss being visceral fat.
Those who ate the keto diet also showed 48 percent improvement in their insulin sensitivity, reducing their risk of developing diabetes.
The keto diet has also been shown to be effective at getting rid of visceral fat in other studies.
A study including 28 overweight and obese adults found those who followed a ketogenic diet lost more fat, especially visceral fat, than people who followed a low-fat diet.
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How to get rid of visceral fat: Best diet plan to reduce the belly fat - what foods to eat - Express
Millions of Brits clueless about healthy diets and portion size – The Sun
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MILLIONS of Brits say they don't have a balanced diet - because they're clueless.
Most admit to not knowing about portion sizes, food groups ornutritional information on food labels.
1
A study of 2,000 adults found half have no idea how much protein, fat, carbohydrates, sugar, dairy and fruit and veg they are supposed to eat.
And around 49 per cent are left scratching their heads when it comes to the correct portion sizes.
As a consequence, a staggering nine in 10 say their diet probably lacks balance.
It also emerged one third of adults choose not to eat fruit in a typical week and 46 per cent have no vegetables at all over the same period.
To help baffled Brits better understand food and nutrition, a team of nutritionists, diet and health professionals, researchers and agricultural experts have joined forces to form the Food Advisory Board.
Nutritionist Dr Emma Derbyshire, said: People are being continuously bombarded with nutritional and dietary information.
"This is leaving them confused as to what they should and shouldnt eat, and ill-informed about the impact dietary restrictions, or fad diets, can have on their health.
To ensure you get the key minerals and nutrients needed for maintaining good health, it is recommended you eat a healthy, balanced diet.
"This should contain at least five portions of a variety of fruit and vegetables every day, as well as starchy carbohydrates, choosing higher fibre or wholegrain varieties and potatoes in their skins.
"It should also include dairy products, such as milk or yogurt, protein, such as lean red meat, beans, pulses, fish, eggs, and small amounts of unsaturated oils or spreads, like rapeseed or olive oil.
There is no need to cut out food groups to be healthy.
The study also found that instead of the recommended five portions of fruit and veg a day, adults are favouring foods which are high in saturated fat and sugar, with the average adult eating sugary foods four times a week and foods high in saturated fats three times a week.
This is despite advice showing saturated fat shouldnt exceed 11 per cent of the daily calorie intake, and sugar should be just five per cent of total energy.
But Brits are also lovers of dairy, consuming products such as milk, cheese and yoghurt 29 times each week - great sources of protein which is an essential nutrient to support growth in muscle mass and maintenance of normal bones, as well as calcium, a vital mineral in helping to maintain normal bones and teeth.
According to the OnePoll study, 96 per cent of adults are also eating potatoes every week - despite the low carb diet topping a list of food schemes which have been trialed at some point.
However, despite the current interest in vegan and vegetarian diets, the majority admitted have no intention of giving up meat, with experts advising there is no need to cut out this food group from a diet.
Researchers also found that only a fifth cook their meals from scratch, and even then, only do so twice a week or less, blaming the length of time it takes to prepare.
The Food Advisory Board is aiming to help support more consistent nutrition messaging and to debunk common food myths and provide a balanced and honest approach to dietary advice.
Dr Derbyshire, added: Try cooking from scratch more often, and in bulk if you can.
"Any surplus food can then be divvied up and frozen, or the leftovers can be eaten one of the following days as a lovely lunch, which will save time on busy days in the future.
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It helps make it easier to get important nutrients that can help support good health if you use a mix of delicious ingredients, so think variety.
Slow cooking dishes like stews, soups and curries with plenty of veg and pulses is a great way to cook over the winter months.
"You can add tender pieces of lean meat such as pork, beef or lamb and serve with wholegrain starchy carbs or potatoes with skins.
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Millions of Brits clueless about healthy diets and portion size - The Sun
Vegan diet: Benefits of a plant-based diet now backed by science – The Irish Times
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Myself and Dave have been eating a wholefood plant-based diet for more than 16 years. We had grown up as meat-eating, dairy-swilling jocks and ate whatever food our mom put in front of us. It was only when we went travelling and discovered different ways of eating, beyond the classic meat and two veg, that we started to move our diets towards being plant-based, and realised just how much the food we ate could impact our wellbeing.
We felt so good eating a plant-based diet that we returned to Ireland with a dream of starting a vegetable revolution.We bought a fruit and veg shop in our hometown of Greystones, called it The Happy Pear, and embarked on a mission to make the world a healthier and happier place.
However, back then, eating a vegan diet was practically unheard of and people were highly suspicious of it unable to understand how anyone could survive without consuming any animal products.
Since then, things have changed a lot and the move towards plant-based eating has grown exponentially. We have witnessed the benefits that eating a plant-based diet has had on so many peoples lives from the many customers who have visited our cafes and shared their stories with us, to the thousands of people worldwide who have taken part in our online courses.
We know it can be confusing for people to know what to eat these days, especially when some medical professionals, researchers and even qualified dietitians are funded by the meat, dairy and egg industries to help them promote their products. Often, these paid professionals will portray a healthy plant-based diet as dangerously deficient in vitamins and minerals that are easily available without eating animal products, including calcium (which cows get by eating plants), vitamin D (made by your own body when you are exposed to bright sunlight) and vitamin B12 (which is made by soil bacteria).
The truth is that industrialised livestock production means that most of the meat sold in the shops comes from animals who were given supplements of all three of these important nutrients, and more.
The good news is that the benefits of a plant-based diet are now being embraced by the global medical community. Building on the work of pioneers in the field of plant-based nutrition, such as Dr Caldwell Esselstyn and Dr Dean Ornish, doctors and health organisations around the world are now recognising that a balanced, plant-based diet has many health benefits.
Over the years, weve been delighted to form friendships with medical professionals, including Dr Esselstyn and representatives of the newer generation, like Dr Michelle McMacken and Dr Alan Desmond. These clinicians continue to impress us with stories of how plant-based nutrition has benefited their patients and transformed their medical practices.
For us, a pivotal moment came in January of this year, when one of the worlds oldest and most respected medical journals, The Lancet, endorsed a plant-based diet as the best choice for human health and planetary health. For the EAT-Lancet Report, an independent panel of about 40 scientists, doctors and health experts reviewed decades of evidence on diet and human health. They defined the best diet for human health as approximately half a plate of vegetables and fruits, the other half should consist primarily of whole grains, plant-protein sources and unsaturated plant-oils. They recommended that small amounts of animal-sourced proteins, like meat, eggs and dairy, should be considered as purely optional.
The EAT-Lancet version of a healthy diet is definitely plant-based and is completely consistent with healthy eating guidelines published by other expert groups, like the World Cancer Research Fund. In the United States, the American Heart Association now strongly endorses a plant-based diet to help prevent and treat heart disease, stroke, obesity, high cholesterol, and type 2 diabetes.
The plant-based medical movement is also growing on this side of the pond. In March, we were honoured to speak at the Mater Hospital, alongside a panel of esteemed medical professionals at a conference set up by Plant-Based Doctors Ireland. We met lots of enthusiastic GPs there, eager to learn about the science that supports a wholefood plant-based diet as the optimal diet for human health.
So, the next time you hear a doctor or dietician who is funded by the meat, egg or dairy industry telling you that those foods are really healthy and you should just eat more of them, pause for a second. Ask yourself, Whose interests do they really have at heart? Are they motivated by my health and happiness, or do they just want to sell more meat, eggs and dairy?.
Read:Benefits of a plant-based diet now backed by science
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Vegan diet: Benefits of a plant-based diet now backed by science - The Irish Times
How to sleep: Four tips from a nutritionist and sleep expert for a good nights rest – Express
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Four ways to eat better in order to sleep better
Think about the quality of your diet
Whilst there is no such thing as good or bad food, research does show that individuals who have a balanced and varied diet armoire likely to sleep well,
Rhiannon explains. For each meal, make sure to get a varied plate, focussing on protein, carbohydrates, vegetables and healthy fats.
"Deficiencies, in particular vitamins and minerals such as iron and vitamin B12, can cause fatigue and tiredness and may cause problems for your sleep.
"High iron foods include red meat, salmon and dairy and eggs. However, if you are a vegan, then the only reliable sources are fortified food and supplements.
READ MORE: How to sleep: Best drink to have before bed to help you get a good nights rest
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How to sleep: Four tips from a nutritionist and sleep expert for a good nights rest - Express
What to eat (and avoid) if you’re trying lose weight – National Post
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The advice for weight control used to be simple: eat less and exercise more. But emerging research suggests that not all calories are created equal. That bowl of frosted cereal for breakfast has a completely different impact on your body than an equivalent serving of oatmeal with fresh berries. Here are some of the foods that seem to contribute most to widespread obesity, and those with the most promise to help us slim down.
THE OFFENDERS
The sugar trap
Naturally occurring sugars in fruit, vegetables and dairy products give us necessary energy. But the added sweet stuff in our diets not only racks up empty calories, it numbs our cells to insulin, making the heart work harder to pump it out and bring blood sugar down to a normal range. Sugar that is not consumed by the body is also more likely than other calories to be stored as fat. Worse, perhaps, is that sugar releases feel-good opioids and dopamine in the brain and that high is habit-forming. According to researchers at the University of Tennessee, the increase in adults living with obesity is linked to the long-lasting effects of the high-sugar diets among children in the 1970s and 1980s.
Convenient caloriesThat a frozen pizza contributes more to obesity than a salad is no big surprise. But according to a recent report in Cell Metabolism, the first randomized, controlled trial of its kind, the problem is not simply bottom-line caloric intake or levels of macronutrients such as fats.
Over a period of one month, 20 healthy adult volunteers were admitted to the National Health Institutes Clinical Center in Maryland. For two weeks, they were given ultra-processed meals, bagels with cream cheese and turkey bacon, for example, or frozen dinners. For the other two weeks, they were fed unprocessed foods such as oatmeal with fruit and diners such as roast chicken with rice and peas. Both diets contained the same number of calories and the same amount of fat, fibre and carbohydrates. The key difference between the two menus: ingredients predominantly found in industrial food manufacturing, such as hydrogenated oils, high-fructose corn syrup, flavoring agents, and emulsifiers.
The results were stark: Those on the ultra-processed diets ate faster, and about 500 calories more per day, than those on unprocessed diets. In fact, those on the unprocessed diets lost weight. Why processed foods led to these differences remains to be studied, but the scientists conclusion heavily processed foods cause overeating and weight gain in and of themselves.
Those on the ultra-processed diets ate faster, and about 500 calories more per day, than those on unprocessed diets
Potato chip pile-onClearly, chips arent a health food. Theyre loaded with salt and fried in oil, and people mindlessly crunch through large portions. How bad are they? Harvard University scientists say they are thebiggest culprit behind the pound-a-year weight creep.
By analyzing data collected over 20 years from more than 120,000 men and women in the U.S. who were not obese and were free of chronic diseases, researchers identified a number of specific foods linked to weight gain. Potato chips were the biggest offender: a daily one-ounce serving about 15 chips and 160 calories led to a 1.69-pound increase over four years.
As for healthier veggie sticks and straws? Theyre like a wolf in sheeps clothing, says Anna Taylor, a registered dietitian at the Cleveland Clinic. (They) lack fibre and protein, and are practically devoid of nutrients.
Grab-and-go smoothiesUnless you make them yourself, smoothies often come with hidden sugar and calories mainly from juice. But the fact that these drinks can pack as much sugar as a few bags of candy is only part of the reason they contribute to obesity. Nutrition and behaviour scientists at theUniversity of Bristol have found thatfruit smoothies and other energy-containing drinks are also less satiating than whole foods. We can gulp down anywhere from 300 to 700 calories of a spinach-and-berry-filled drink that wont keep us feeling as full as a whole-food option such as fruit slices with nut butter.
Refined grainsMany people think of carbs as the enemy when it comes to weight loss. But its important to focus on the right target: white rice, white bread, white pasta and all-purpose flour all of which lack the fibre and key nutrients of their whole-grain counterparts and carry a high glycemic index. The glycemic index is a scale that ranks carb-loaded foods by how much they raise blood sugar. Spanish nutrition researchers reviewed abody of research on diet and obesityand found that people who regularly consume refined grains, as well as other foods with a high glycemic index, have more difficulty managing their weight.
THE HEROES
Nuts to that
Not all fats are a four-letter word. Anew study published in the online journalBMJ Nutrition, Prevention & Healthfound that eating a handful of nuts on a regular basis may help prevent excessive weight gain and lower the risk of obesity. Thats because most of the fat in nuts are good for us: monounsaturated fat, as well as omega-6 and omega-3 polyunsaturated fat, are essential to protect our organs, help us absorb nutrients and produce important hormones.
Researchers also say that the fat, protein and fibre combination in nuts takes longer to digest than foods with just carbohydrates and protein, keeping us feeling full longer. They found that a consistent intake of at least a half-ounce of nuts a day was associated with a 23 per cent lower risk of putting on 10 or more pounds over a four-year period. An added bonus, when nuts became a regular part of participants diets, their unhealthy food consumption decreased.
Beans and lentils
The biggest obstacle to lasting weight loss is also the most obvious: hunger. Eating protein at every meal can help, says Alexandra Johnstone, a specialist in obesity and metabolic health at the Rowett Institute of Nutrition and Health at the University of Aberdeen. Plant-based proteins, such as beans and lentils, can also have a positive impact on the trillions of bacteria and microorganisms that live in our digestive tract, according to astudy presented this October at the United European Gastroenterology Week in Barcelona. A healthy gut is foundational, responsible for better food absorption and overall system regulation.
Fermenting is your friend
Naturally fermented foods are also getting a lot of attention from health experts because of their role in strengthening our gut microbiome. Researchers have linked the loss of healthy bacteria and microorganisms to all sorts of health conditions, including obesity. Foods like kombucha tea, kefir, kimchi and sauerkraut are preserved using a traditional process that boosts food shelf life and nutritional value, and provide a dose of healthy probiotics, the microorganisms essential to healthy digestion.
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What to eat (and avoid) if you're trying lose weight - National Post
Weight loss: Here is why you must add papayas to your diet to burn belly fat – Times of India
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Breakfast
A wholesome meal had first thing in the morning will ensure that you do not give in to your cravings. Therefore, consuming a glass of skim milk (or non-dairy milk, if you are lactose intolerant) with a big bowl of papaya salad can fill you up and support the working of good bacteria in the digestive system. This is absolutely nutritious and healthy.
Lunch
For lunch, you can choose to have something like whole grains or steamed vegetables. Have it alongside a glass of papaya juice. You can also cut up papayas and make it into a smoothie, top it with some nuts and consume it as a mid-meal snack. A good alternative to mindless junking!
Dinner
For dinner, have something light yet filling. Soup is a good meal to choose from. Eating fresh papaya can act as a sweet serving for your diet. Following this diet religiously for 2 days straight will prove to be extremely helpful
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Weight loss: Here is why you must add papayas to your diet to burn belly fat - Times of India
Weight loss story: I had reached a prediabetic condition and this is how I lost 22 kilos! – Times of India
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A lawyer by profession, Ankits work and lifestyle were taking a toll on his physical and mental health. While he did recognise the warning signs, it was only when he saw that his cholesterol levels were out of control and he had reached a pre-diabetic condition that he decided to lose weight. Here is his inspirational quest to lose weight and get back in shape. Read on.Name: Ankit Tripathi
Occupation: Lawyer
Age: 31 yearsHeight: 6 feet 9 inches
Highest weight recorded: 92 kgs
Weight lost: 22 kgsDuration it took me to lose weight: 11 months
The turning point: I travel a lot for work. Sometimes for even 20 days a month without any fixed time to exercise, eat and sleep. This routine took a toll on my physical as well as mental well being. I used to feel exhausted after climbing ten stairs only. I was eating anything I could get my hands on without thinking about the consequences.
My energy levels were on an all-time low and my favourite pair of jeans no longer fit me.
However, one day I went for a routine check-up to find out that my cholesterol levels have skyrocketed and I was in a pre-diabetic condition. This report was the wake-up call for me. I finally decided to be stronger than my excuse and change the way I lived.
My breakfast: I start my day with two glasses of water. In breakfast, I have a combination of complex carbs like upma, vermicelli, raw vegetables, and protein which is mostly 4 egg whites and 1 whole egg. I recommend having atleast one whole egg as it is rich in calcium and essential minerals.Morning Snack: 8 Almonds and 2 anjeer
My lunch: 150 grams of boiled rajma chat, boiled soybean chat or boiled chickpeas chat along with 150 grams of curd without sugar.
Evening Snack: Any seasonal fruit and with one cup of green tea or black coffee.
My dinner: I prefer good sources of lean protein like boiled chicken breast and steamed fish. I also try to include at least one teaspoon of ghee, along with carbs like raw vegetables. I like to eat small portions rather than eating big meals.
I indulge in: I love to have cheat meals on Sunday as it helps you to stay motivated and kills your cravings.Pre-workout meal: One banana and pre-workout drink half an hour before a workout.Post-workout meal: Protein shake
My workout: Initially, for two months (6 days a week), I did a lot of cardio combined with High-Intensity Interval Training (HIIT). I gained my stamina by doing cardio and HIIT. I also lost a considerable amount of fat.
After two months, I increased my duration of weight training. As my goal was to decrease my fat level and increase my muscle mass, I focused more on compound exercises like squats, military press, dead-lifts, chin-ups etc.Low-calorie recipes I swear by: Boiled chicken breast or steamed fish like salmon.
Fitness secrets I unveiled: It is important to understand that there is no shortcut to weight loss. Secondly, in addition to focusing on your workout, you need to monitor what you are eating as well. Exercising tirelessly will not give the desired results if you do not watch your dietary habits.
During my transformation, I learned that not all fat is bad. Infact, a good source of fat helps to breakdown and mobilize the bad fat stored in the body.
How do I stay motivated? The support of your friends and family is really crucial on your journey to lose weight. When you start saying no to a lot of plans, your social life takes a hit. So, I make it a point to keep revising my fitness goals after weight loss. For example, right now I want to achieve a muscular physique.
How do you ensure you dont lose focus? One of the biggest reasons which helped me stay motivated was seeing tangible results of the efforts I was putting in. I am extremely proud of the person I am becoming with every passing day. There is a plethora of information available on the internet about how to keep our bodies fit.Whats the most difficult part of being overweight? The most difficult part is batting low confidence and low self-esteem. Moreover, suffering from several health issues was getting really exhausting.What shape do you see yourself 10 years down the line? After ten years, I want to remain fit and have a muscular physique. I would also like to keep learning about body science and its composition.
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Weight loss story: I had reached a prediabetic condition and this is how I lost 22 kilos! - Times of India