Food experts recommend Indian spices like turmeric and ginger in our daily diet. Turmeric is an antiseptic that lowers cholesterol and prevents cardiac problems. It also protects one from infections, coughs, cold and fever, whereas ginger prevents aches and bloating of the body. Walnuts and flax seed are excellent sources of omega-3 fatty acids, experts believe.
Coming to the macro nutrients — carbohydrates, proteins and fats —dieticians strongly recommend a good balance of these three components. Fitness expert and nu t r i - tionist Namita Jain advises 55 to 65 per cent carbohydrates (cereals, chappatis, rice, porridge, fruits and vegetables); 20 to 25 per cent fat (dairy products, oil, nuts and seeds) and 15 to 20 per cent proteins (dal, pulses, sprouts, egg, chicken, fish) in our daily diet.
"It is unhealthy to stop having any of these nutrients, n o t e ve n fat, as your energy levels will drop," says dietician Shilpa Joshi. A fruit diet helps detox and cleanse the body, but should preferably be done only a couple of days a month or once a week. A long-term adherence to fruit diets and ignorance of other essential ingredients such as carbohydrates and proteins can lead to nutritional deficiencies.
However, carbohydrates at the cost of protein is not healthy. Adds Shilpa, "We often find rice more than dal and pulses in our diet. The modern Indian diet is also very fat-rich." She advises four to five servings of vegetables and three to four servings of fruits daily.
She recommends, "Besides the two main meals, one can have raw veggies such as cucumbers and tomatoes in salads, or include veggies during breakfast in poha. One should go for a variety of fruits like apples, bananas and papayas. Let's not ignore the indigenous ones, such as guavas. Like in the West, we must aim at serving fruits as a meal. Otherwise, it's best to have fruits as a mid-morning and evening snack." Says Naini, "A minimum three fruits a day help us get our natural sugars."
While watching your diet, don't forget to step out in the sun for essential Vitamin D, which helps in balancing hormones and acts as an anti-depressant.
Coming to the macro nutrients — carbohydrates, proteins and fats —dieticians strongly recommend a good balance of these three components. Fitness expert and nu t r i - tionist Namita Jain advises 55 to 65 per cent carbohydrates (cereals, chappatis, rice, porridge, fruits and vegetables); 20 to 25 per cent fat (dairy products, oil, nuts and seeds) and 15 to 20 per cent proteins (dal, pulses, sprouts, egg, chicken, fish) in our daily diet.
"It is unhealthy to stop having any of these nutrients, n o t e ve n fat, as your energy levels will drop," says dietician Shilpa Joshi. A fruit diet helps detox and cleanse the body, but should preferably be done only a couple of days a month or once a week. A long-term adherence to fruit diets and ignorance of other essential ingredients such as carbohydrates and proteins can lead to nutritional deficiencies.
However, carbohydrates at the cost of protein is not healthy. Adds Shilpa, "We often find rice more than dal and pulses in our diet. The modern Indian diet is also very fat-rich." She advises four to five servings of vegetables and three to four servings of fruits daily.
She recommends, "Besides the two main meals, one can have raw veggies such as cucumbers and tomatoes in salads, or include veggies during breakfast in poha. One should go for a variety of fruits like apples, bananas and papayas. Let's not ignore the indigenous ones, such as guavas. Like in the West, we must aim at serving fruits as a meal. Otherwise, it's best to have fruits as a mid-morning and evening snack." Says Naini, "A minimum three fruits a day help us get our natural sugars."
While watching your diet, don't forget to step out in the sun for essential Vitamin D, which helps in balancing hormones and acts as an anti-depressant.
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