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Thread: Healthy Lifestyle

  1. #1
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    Healthy Lifestyle

    I understand that lot of ppl have concerns about healthy cooking & eating. I'm starting this thread to share knowledge on healthy cooking & eating. Any questions on healthy lifestyle are welcome in this tread. I would try to answer to the best of my knowledge.

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  3. #2
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    Disclaimer:
    Some of the information posted here are taken from the inetrnet. There's no commercial interest in posting them here. Should this be deemed infringement of copyrights, pls let us know. We'll remove them

    To start with I'm providing some basic info on balanced diet...

    A good balanced diet should be having a minimum of 15% of protein, a maximum of 15% Fat and the rest Carbohydrates - usually range from 65 % - 75 %. Fibre content should range from 25 grams to 35 grams everyday and calcium should be around 500 mg.

  4. #3
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    Hi dev,
    Am often confused regarding 'portion' sizes, in the recommended daily intake of fruits/veg. Like one apple can be one portion of fruit, but how much exactly say is portion of rice, pulses, greens, berries etc. ? Is it one handful or one cupful ? Any set way of measuring ?
    Thanks,
    Indu.

  5. #4
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    Portion measure is not an accurate measure for most kind of food coz most of the portion measures are for a 2000 Kilo calorie diet... A 2000 kcal diet doesn't suit everybody... So,if U want to know how much of rice,dhal,fruits,veg etc U can eat per day,it's better to devise a diet plan based on ur height,weight,activity level ,age etc.... Use a weiging scale & measuring cup to measure things(raw/uncooked) accurately... Then cook it & the resultant dish can be shared proportionately based on the diet plan...measuring cooked food will not be accurate because cooking style differs from person to person & thus the resultant dish too varies... So portion measure doesn't hold good in tht case...So always measure before cooking & not after cooking...

    Here is how homecooked food can be portioned:
    For ex,Suppose tht 2 persons live together & person one needs a
    1800kcal diet & person two needs a 1200 k cal diet... They can measure & cook ,then share the food on a 3:2 ratio...ie,If person two takes two spoons of curry,person one can take 3 spoons of the same curry...

    Visit this link http://forumhub.lunarpages.com/hub/v...ostdays=0&post
    order=asc&start=15

    In that link U can see a detailed diet plan that I have charted for a
    hubber named Guy...Look into it & if U r intersted in reducing weight
    or in eating healthy & maintaining ur weight let me know...I'll help U out as much as i can...

  6. #5
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    Are Calories Bad ?


    Calories aren't bad for you. Your body needs calories for energy. But eating too many calories - and not burning enough of them off through activity - can lead to weight gain.

    Most foods and drinks contain calories. Some foods, such as lettuce, contain few calories. (A 9-ounce lettuce salad contains only 40 calories.) Other foods, like peanuts, contain a lot of calories.

    You can find out how many calories are in a food by looking at the nutrition label. The label also will describe the components of the food - how many grams of carbohydrate, protein, and fat it contains. Here's how many calories are in 1 gram of each:

    * carbohydrate - 4 calories
    * protein - 4 calories
    * fat - 9 calories

    That means if you know how many grams of each one are in a food, you can calculate the total calories. You would multiply the number of grams by the number of calories in a gram of that food component.

    For example, if a serving of fried snack(chips - about 20 has 10 grams of fat, 90 calories are from fat. That's 10 grams X 9 calories per gram.

  7. #6
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    You've probably seen ads for low-carb foods and diets, but everyone need carbohydrates .Most foods contain carbohydrates, which the body breaks down into simple sugars - the major source of energy for the body.

    Two Types of Carbohydrates

    There are two major types of carbohydrates in foods: simple and complex.

  8. #7
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    Simple carbohydrates: These are also called simple sugars. Simple sugars are found in refined sugar. If you have a lollipop, you're eating simple carbohydrates. But you'll also find simple sugars in more nutritious foods, such as fruit and milk. It's better to get your simple sugars from food like fruit and milk. Why? Because they contain vitamins, fiber, and important nutrients like calcium. A lollipop does not.

    Carbohydrates in Fruit and Vegetables


    Many carbos in fruit and vegetables are classed as sugars, but these are unrefined sugars and are quite different from the non-nutritious carb sugars found in manufactured, processed food. Fresh fruit and vegetables contain other micro-nutrients that help protect us against serious diseases.

    Carbohydrates to Avoid in Your Diet -

    Unhealthy carbohydrates are the refined sugar carbs, found in foods like: sweets, cakes, carbonated soft drinks, ice-cream and syrups. The most refined of all sugars is table or icing sugar. Healthwise, we don't need to eat any of these refined carbohydrate foods.

    Complex carbohydrates:
    These are also called starches. Starches include grain products, such as bread, crackers, pasta, and rice. As with simple sugars, some complex carbohydrate foods are better choices than others. Refined grains, such as white flour and white rice, have been processed, which removes nutrients and fiber. But unrefined grains still contain these vitamins and minerals. Unrefined grains also are rich in fiber, which helps your digestive system work well. Fiber helps you feel full, so you are less likely to overeat these foods.

  9. #8
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    Interesting thread Dev. Would like to add some thoughts..

    1. Food Portioning

    The size of one's fist acts as a good guide. If it's a rice meal, then you're looking at a fist sized portion of rice which must see you thro the saambaar, rasam and curd stage-talking strictly vegetarian here. That is all the rice that is necessary for a person with sedentary life style. No second helpings. As for the side dishes the rule applies, as well.

    Try and avoid bombarding your system with double starches at the same meal: rice with potato for example. If you must have potato, then reduce the amount of rice intake.

    Carbohydrates work favourably if consumed say post exercise. The energy storage goes straight to the muscles instead of fat cells.

    2. Eat more frequently, instead of 3 mega mels. We've been trained to eat by the clock...and it doesnt make it easy when we are at work. Small 'meals' dont have to be sit down eating sessions. It could be anything from a handful of roasted nuts, or a glass of milk (or packet drink) fuss free fruits like grapes, banana etc., The idea is to keep the body's energy expending machine running, by adding fuel to it. If you starve your body for long periods of time, what happens is muscle breakdown. Fat cells are meant to conserve energy when subjected to extreme conditions, so basically fat doesnt breakdown- negligible at the most; it's the muscle's which breakdown contributing to weight loss and of course that haggard look!

    Dont wait to feel hungry to eat.

    3. Drink water- at least 3-6 litres if you're exercising. 3 litres should be OK for sedentary life styles. Fill up a used soft drink bottle, which is 1.5 litres with plain water and drink from it through out the day. And stop all intake of water 2 hours before bed time, otherwise it contributes to water retention. Even if you're thirsty in the middle of the night, avaoid drinking water. So basically, just like eating, drinking should be done in the earlier part of the day when the body's metabolism is at it's fastest.

    Having said all that, ultimately healthy living is about regular exercise, regular & balanced meals and the need within oneself to want to lead a healthy life style.

    Shoba

  10. #9
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    Thanks a lot for ur contribtion Shoba...

  11. #10
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    How the Body Uses Carbohydrates

    When you eat carbohydrates, the body breaks them down into simple sugars. These sugars are absorbed into the bloodstream. As the sugar level rises in your body, the pancreas releases a hormone called insulin. Insulin is needed to move sugar from the blood into the cells, where the sugar can be used as a source of energy.

    When this process goes fast - as with simple sugars - you're more likely to feel hungry again soon. When it occurs more slowly, as with a whole-grain food, you'll be satisfied longer. These types of complex carbohydrates give you energy over a longer period of time. The carbohydrates in some foods (mostly those that contain a lot of simple sugars) cause the blood sugar level to rise more quickly than others.

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