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HEALTH TIPS

 

 

*  Indulge in moderate physical activity or brisk walking for 30 minutes (at     least) 5 times a week.

 

 An average adult with sedentary or an average level of physical activity should not consume more    than 500 gm of visible fat per month.  Fat is inclusive of all forms of visible fat-vanaspati, ghee, oil,    butter etc.

 

1 Vegetables -

 

Recommended foods* -All fresh seasonal green leafy & colorful vegetables. Variety and minimum quantity (450-500 gms) of fruits & vegetables to be ensured.

 

Foods for use in moderation# - Starchy vegetables (potato, sweet potato, yam colocacia etc.)

 

Foods for exceptional use$ only - Deep fried vegetables, (aloo chaat, aloo tikki, and pakoras), ketchups & sauces, ready made soups & commercially prepared vegetables.

 

Comments - Prefer boiled/ steamed vegetables. Eat salads in abundance, without salad dressing. Cook vegetables in minimum vegetable oil. Eat a variety of

vegetables at least 5 times a day.* Each person should eat at least 450-500 gm of vegetables per day (this is the minimum per person per day. The more vegetables are eaten the better it is, and more is the protection).

* Recommended foods are generally low fat and/high in fiber. These should be used regularly as a   part of the diet. The exception is vegetable oils and nuts, which are recommended because of their   fatty acid composition, but because of their high energy content, should be used in moderation.

# Foods for use in moderation contains saturated fat, trans fats, or unsaturated fats and are calorie   dense or very low in fiber. As the diet should be low in fat and not exceed the caloric requirements,   these foods should be used in moderation.

$ Foods for exceptional use only contain large portions of saturated or hydrogenated fats and / or    cholesterol, or sugar and salt and therefore should be avoided whenever possible.

2 Fruits -

 

Recommended foods* - All seasonal fresh whole fruits (citrus fruits should also be included). Variety and minimum quantity to be ensured (450-500 gms of F&V).

 

Foods for use in moderation# - Home made fresh fruit juices

 

Foods for exceptional use$ only - Canned fruits, commercial juices,  fruit milkshakes

 

Comments - Eat fruits with the peel, whenever possible, after washing / scrubbing them well. Avoid sprinkling of chaat masala/ salt on fruits. Hygiene to be ensured when eating fruits, especially  outside home. Eat a variety of fresh fruits at least 5 times a day.* Each person should eat at least 450-500 gm of fresh fruits and vegetables per day (this is the minimum per person per day. The more fresh fruits and vegetables are eaten the better it is, and more is the protection).

* Recommended foods are generally low fat and/high in fiber. These should be used regularly as a   part of the diet. The exception is vegetable oils and nuts, which are recommended because of their   fatty acid composition, but because of their high energy content, should be used in moderation.

# Foods for use in moderation contains saturated fat, trans fats, or unsaturated fats and are calorie   dense or very low in fiber. As the diet should be low in fat and not exceed the caloric requirements,   these foods should be used in moderation.

$ Foods for exceptional use only contain large portions of saturated or hydrogenated fats and / or    cholesterol, or sugar and salt and therefore should be avoided whenever possible.

 

3 Cereals

 

Recommended foods-Whole wheat  & its products, semi polished rice,bajra, maize, jowar, oats.

 

Foods for use in moderation# -Polished rice, brown bread, unsweetened breakfast cereals.

 

Foods for exceptional use$ only -Paratha, naan, instant noodles, macaroni, seviya, cakes, biscuits, patties, burgers, pizzas, sweetened breakfast cereals.

 

Comments - Replace refined flour to whole wheat flour & its products, polished rice with semi polished rice. Use flours ground from chakkis rather than buying it from the grocery shops. Avoid sieving of flours

* Recommended foods are generally low fat and/high in fiber. These should be used regularly as a   part of the diet. The exception is vegetable oils and nuts, which are recommended because of their   fatty acid composition, but because of their high energy content, should be used in moderation.

# Foods for use in moderation contains saturated fat, trans fats, or unsaturated fats and are calorie   dense or very low in fiber. As the diet should be low in fat and not exceed the caloric requirements,   these foods should be used in moderation.

$ Foods for exceptional use only contain large portions of saturated or hydrogenated fats and / or    cholesterol, or sugar and salt and therefore should be avoided whenever possible.

 

4. Pulses & Legumes

 

Recommended foods- Whole & sprouted dals, deffated soya products are preferred to husked dals.

 

Foods for use in moderation# -

 

Foods for exceptional use$ only -Deep fried dals (pakoras, boondi), & commercially available cooked dals

 

Comments - Use variety of dals (pulses) in rotation rather than preferring one dal. Sprouted dals are also very healthy. Non-husked dals should be preferred.

* Recommended foods are generally low fat and/high in fiber. These should be used regularly as a   part of the diet. The exception is vegetable oils and nuts, which are recommended because of their   fatty acid composition, but because of their high energy content, should be used in moderation.

# Foods for use in moderation contains saturated fat, trans fats, or unsaturated fats and are calorie   dense or very low in fiber. As the diet should be low in fat and not exceed the caloric requirements,   these foods should be used in moderation.

$ Foods for exceptional use only contain large portions of saturated or hydrogenated fats and / or    cholesterol, or sugar and salt and therefore should be avoided whenever possible.

 

5. Dairy products

 

Recommended foods- Pasteurized low fat/ skimmed milk and its  products (curd, buttermilk) & its preparations (payasam).

 

Foods for use in moderation# - Pasteurized milk and their products (curd, paneer, lassi, butter milk) & preparations (kheer, rabdi), flavoured milk.

 

Foods for exceptional use$ only -Ghee, butter, processed cheese, cheese spreads, ice-creams, commercial paneer, khoa & its preparations.

 

Comments -Prefer double toned milk to toned milk. Prefer toned milk to full cream milk. Prefer cows milk to buffalo’s milk. Boil, cool, remove the cream layer and consume the milk. Prefer non- homogenized milk.

* Recommended foods are generally low fat and/high in fiber. These should be used regularly as a   part of the diet. The exception is vegetable oils and nuts, which are recommended because of their   fatty acid composition, but because of their high energy content, should be used in moderation.

# Foods for use in moderation contains saturated fat, trans fats, or unsaturated fats and are calorie   dense or very low in fiber. As the diet should be low in fat and not exceed the caloric requirements,   these foods should be used in moderation.

$ Foods for exceptional use only contain large portions of saturated or hydrogenated fats and / or    cholesterol, or sugar and salt and therefore should be avoided whenever possible.

 

6. Eggs

 

Recommended foods- Egg  white

 

Foods for use in moderation# -Limit the use of whole egg to four times a week.

 

Foods for exceptional use$ only -Fried eggs, egg halwa, french toast, puddings and mayonnaise

 

Comments -Always eat eggs in boiled or poached form. Cook omlettes, scrambled egg in a non stick pan with minimum oil.

* Recommended foods are generally low fat and/high in fiber. These should be used regularly as a   part of the diet. The exception is vegetable oils and nuts, which are recommended because of their   fatty acid composition, but because of their high energy content, should be used in moderation.

# Foods for use in moderation contains saturated fat, trans fats, or unsaturated fats and are calorie   dense or very low in fiber. As the diet should be low in fat and not exceed the caloric requirements,   these foods should be used in moderation.

$ Foods for exceptional use only contain large portions of saturated or hydrogenated fats and / or    cholesterol, or sugar and salt and therefore should be avoided whenever possible.

 

8. Nuts & Oil seeds

 

Recommended foods- Walnuts, almonds, melon seeds, pumpkin seeds

 

Foods for use in moderation# -Cashew nut, peanut, poppy seeds, sesame, pistachio.

 

Foods for exceptional use$ only -Fried & salted nuts & nut burfies, coconut.

 

Comments -

* Recommended foods are generally low fat and/high in fiber. These should be used regularly as a   part of the diet. The exception is vegetable oils and nuts, which are recommended because of their   fatty acid composition, but because of their high energy content, should be used in moderation.

# Foods for use in moderation contains saturated fat, trans fats, or unsaturated fats and are calorie   dense or very low in fiber. As the diet should be low in fat and not exceed the caloric requirements,   these foods should be used in moderation.

$ Foods for exceptional use only contain large portions of saturated or hydrogenated fats and / or    cholesterol, or sugar and salt and therefore should be avoided whenever possible.

 

9. Fats & Oils

 

Recommended foods-

 

Recommended but only in MODERATION - Flowing oils are better than those which are solid at room temperature. Use a combination of oil or cook different food items in different oils. (mustard, soya, sunflower, cannola, groundnut oil, sesame oil. kardi, rice bran,) or blended oils.

Small quantities of mustard oil should be included in some form or another.

 

Foods for use in moderation# -

 

Foods for exceptional use$ only -Butter, ghee. vanaspati, palm oil, coconut oil, cotton seed oil.

 

Comments -Limit the total intake of oil. Avoid readymade foods & snacks cooked in vanaspati. Deep fried foods to be taken occasionally.

* Recommended foods are generally low fat and/high in fiber. These should be used regularly as a   part of the diet. The exception is vegetable oils and nuts, which are recommended because of their   fatty acid composition, but because of their high energy content, should be used in moderation.

# Foods for use in moderation contains saturated fat, trans fats, or unsaturated fats and are calorie   dense or very low in fiber. As the diet should be low in fat and not exceed the caloric requirements,   these foods should be used in moderation.

$ Foods for exceptional use only contain large portions of saturated or hydrogenated fats and / or    cholesterol, or sugar and salt and therefore should be avoided whenever possible.

 

10. Spices

 

Recommended foods- Cardamom, cinnamon, cloves, fenugreek seeds, turmeric, tulsi, cumin and garlic have more health benefits.

 

Foods for use in moderation# -

 

Foods for exceptional use$ only -Chaat masala, red chilly powder, readymade powdered spices & masalas (chole, rajmah, and mutton masala).

 

Comments - Home ground spices are preferred to packeted ones. Prefer homemade masalas. Red chilies to be used in moderation

* Recommended foods are generally low fat and/high in fiber. These should be used regularly as a   part of the diet. The exception is vegetable oils and nuts, which are recommended because of their   fatty acid composition, but because of their high energy content, should be used in moderation.

# Foods for use in moderation contains saturated fat, trans fats, or unsaturated fats and are calorie   dense or very low in fiber. As the diet should be low in fat and not exceed the caloric requirements,   these foods should be used in moderation.

$ Foods for exceptional use only contain large portions of saturated or hydrogenated fats and / or    cholesterol, or sugar and salt and therefore should be avoided whenever possible.

 

11. Sugar & its products

 

Recommended foods-

 

Foods for use in moderation# -Sugar/Jaggery in homemade sweets and beverages.

 

Foods for exceptional use$ only - Indian sweets (laddu, jelebies,balushahi &milk sweets) ice creams, chocolates, candies, sugar floss, fruit squashes.

 

Comments - Limit the total intake of sugar & jaggery especially in sedentary individuals. Sweetened tea & coffee is a major source of sugar intake.

* Recommended foods are generally low fat and/high in fiber. These should be used regularly as a   part of the diet. The exception is vegetable oils and nuts, which are recommended because of their   fatty acid composition, but because of their high energy content, should be used in moderation.

# Foods for use in moderation contains saturated fat, trans fats, or unsaturated fats and are calorie   dense or very low in fiber. As the diet should be low in fat and not exceed the caloric requirements,   these foods should be used in moderation.

$ Foods for exceptional use only contain large portions of saturated or hydrogenated fats and / or    cholesterol, or sugar and salt and therefore should be avoided whenever possible.

 

12. Beverages

 

Recommended foods- Green Tea, lemon tea without sugar and milk. Home made unsweetened panna, lemon juice and coconut water

 

Foods for use in moderation# - Fresh fruit juices (without sugar /sweetener)  skimmed milk tea, filter coffee, cocoa & its products (dark chocolates, cocoa beverages), red wine.

 

Foods for exceptional use$ only - Boiled coffee, instant coffee, over brewed/boiled tea, squashes, aerated & non aerated soft drinks, zero calorie drinks, alcohol

 

Comments - Tea should not be boiled, it should be brewed. Tea without milk is preferred to tea with milk

* Recommended foods are generally low fat and/high in fiber. These should be used regularly as a   part of the diet. The exception is vegetable oils and nuts, which are recommended because of their   fatty acid composition, but because of their high energy content, should be used in moderation.

# Foods for use in moderation contains saturated fat, trans fats, or unsaturated fats and are calorie   dense or very low in fiber. As the diet should be low in fat and not exceed the caloric requirements,   these foods should be used in moderation.

$ Foods for exceptional use only contain large portions of saturated or hydrogenated fats and / or    cholesterol, or sugar and salt and therefore should be avoided whenever possible.

 

13. Salt

 

Recommended foods- Fruits and vegetables in natural state without salt.

 

Foods for use in moderation# - Limit salt intake to 5 - 6gms/1 tsp in a day

 

Foods for exceptional use$ only -Rock salt, uniodized salt, pickles, papads, salted biscuits & nuts, chat masala,   chinese food & sauces, foods containing MSG (ajinomotto), preserved & frozen food.

 

Comments -Try and not sprinkle salt on your salads, foods, curd preparations and juices. Use spices or herbs to flavour your food instead.

* Recommended foods are generally low fat and/high in fiber. These should be used regularly as a   part of the diet. The exception is vegetable oils and nuts, which are recommended because of their   fatty acid composition, but because of their high energy content, should be used in moderation.

# Foods for use in moderation contains saturated fat, trans fats, or unsaturated fats and are calorie   dense or very low in fiber. As the diet should be low in fat and not exceed the caloric requirements,   these foods should be used in moderation.

$ Foods for exceptional use only contain large portions of saturated or hydrogenated fats and / or    cholesterol, or sugar and salt and therefore should be avoided whenever possible.

 

S.No Foods Recommended foods* Foods for use in moderation# Foods for exceptional use$ only Comments 1 Vegetables All fresh seasonal green leafy & colorful vegetables. Variety and minimum quantity (450-500 gms) of fruits & vegetables to be ensured. Starchy vegetables (potato, sweet potato, yam colocacia etc.) Deep fried vegetables, (aloo chaat, aloo tikki, and pakoras), ketchups & sauces, ready made soups & commercially prepared vegetables. Prefer boiled/ steamed vegetables. Eat salads in abundance, without salad dressing. Cook vegetables in minimum vegetable oil. 2 Fruits All seasonal fresh whole fruits (citrus fruits should also be included). Variety and minimum quantity to be ensured(450-500 gms of F&V). Home made fresh fruit juices. Canned fruits, commercial juices,  fruit milkshakes Eat fruits with the peel, whenever possible, after washing / scrubbing them well. Avoid sprinkling of chaat masala/ salt on fruits. Hygiene to be ensured when eating fruits, especially  outside home. 3 Cereals Whole wheat  &its products, semi polished rice,bajra, maize, jowar, oats. Polished rice, brown bread, unsweetened breakfast cereals. Paratha, naan, instant noodles, macaroni, seviya, cakes, biscuits, patties, burgers, pizzas, sweetened breakfast cereals. Replace refined flour to whole wheat flour & its products, polished rice with semi polished rice. Use flours ground from chakkis rather than buying it from the grocery shops. Avoid sieving of flours 4 Pulses & Legumes Whole & sprouted dals, deffated soya products are preferred to husked dals.   Deep fried dals (pakoras, boondi), & commercially available cooked dals. Use variety of dals (pulses) in rotation rather than preferring one dal. Sprouted dals are also very healthy. Non-husked dals should be preferred. 5 Fish Fatty fish (e.g.hilsa, purva seer etc) and  white fish ( e.g. pomfret, murrel, katla, rohu etc) Prawns shrimps, crabs. Deep & shallow fried fish (cutlets,pakoras), fish eggs, dried fish, oysters.Tinned fish. Fish should be eaten in boiled/grilled/ baked/ steamed form for better health benefits rather than fried. 6 Eggs Egg  white Limit the use of whole egg to four times a week. Fried eggs, egg halwa, french toast, puddings and mayonnaise. Always eat eggs in boiled or poached form. Cook omlettes, scrambled egg in a non stick pan with minimum oil.       7     Poultry & Meat     Chicken breast.     Chicken legs. Chicken with skin, all types of red meat (goat, pork & beef), organ meat, minced meat, sausages, ham, salami, frankfurters.  Ready to eat poultry & meat products. Eat in steamed/ boiled/ roasted/ baked form. Avoid non – vegetarian preparations in rich gravies & fried form. 8 Dairy products Pasteurized low fat/ skimmed milk and its  products (curd, buttermilk) & its preparations (payasam).   Pasteurized milk and their products (curd, paneer, lassi, butter milk) & preparations (kheer, rabdi), flavoured milk. Ghee, butter, processed cheese, cheese spreads, ice-creams, commercial paneer, khoa & its preparations. Prefer double toned milk to toned milk. Prefer toned milk to full cream milk. Prefer cows milk to buffalo’s milk. Boil, cool, remove the cream layer and consume the milk. Prefer non- homogenized milk. 9 Nuts & Oil seeds Walnuts, almonds, melon seeds, pumpkin seeds. Cashew nut, peanut, poppy seeds, sesame, pistachio. Fried & salted nuts & nut burfies, coconut.           10               Fats & Oils Recommended but only in MODERATION Flowing oils are better than those which are solid at room temperature. Use a combination of oil or cook different food items in different oils. (mustard, soya, sunflower, cannola, groundnut oil, sesame oil. kardi, rice bran,) or blended oils. Small quantities of mustard oil should be included in some form or another. Butter, ghee. vanaspati, palm oil, coconut oil, cotton seed oil. Limit the total intake of oil. Avoid readymade foods & snacks cooked in vanaspati. Deep fried foods to be taken occasionally. 11 Spices Cardamom, cinnamon, cloves, fenugreek seeds, turmeric, tulsi, cumin and garlic have more health benefits.   Chaat masala, red chilly powder, readymade powdered spices & masalas (chole, rajmah, and mutton masala). Home ground spices are preferred to packeted ones. Prefer homemade masalas. Red chilies to be used in moderation.       12    Sugar & its products     - Sugar/Jaggery in homemade sweets and beverages. Indian sweets (laddu, jelebies,balushahi &milk sweets) ice creams, chocolates, candies, sugar floss, fruit squashes. Limit the total intake of sugar & jaggery especially in sedentary individuals. Sweetened tea & coffee is a major source of sugar intake. 13 Beverages Green Tea, lemon tea without sugar and milk. Home made unsweetened panna, lemon juice and coconut water. Fresh fruit juices (without sugar /sweetener)  skimmed milk tea, filter coffee, cocoa & its products (dark chocolates, cocoa beverages), red wine. Boiled coffee, instant coffee, over brewed/boiled tea, squashes, aerated & non aerated soft drinks, zero calorie drinks, alcohol.     Tea should not be boiled, it should be brewed. Tea without milk is preferred to tea with milk.   14 Salt Fruits and vegetables in natural state without salt. Limit salt intake to 5 - 6gms/1 tsp in a day Rock salt, uniodized salt, pickles, papads, salted biscuits & nuts, chat masala,   chinese food & sauces, foods containing MSG (ajinomotto), preserved &frozen food. Try and not sprinkle salt on your salads, foods, curd preparations and juices. Use spices or herbs to flavour your food instead.

* Recommended foods are generally low fat and/high in fiber. These should be used regularly as a   part of the diet. The exception is vegetable oils and nuts, which are recommended because of their   fatty acid composition, but because of their high energy content, should be used in moderation. # Foods for use in moderation contains saturated fat, trans fats, or unsaturated fats and are calorie   dense or very low in fiber. As the diet should be low in fat and not exceed the caloric requirements,   these foods should be used in moderation. $ Foods for exceptional use only contain large portions of saturated or hydrogenated fats and / or    cholesterol, or sugar and salt and therefore should be avoided whenever possible.

 

 

Eat different Colored fruits To Stay Healthy and fit!

 

it's important to get a colorful variety of fruits and vegetables into your diet every day!

 

Colorful fruits and vegetables provide the wide range of vitamins, minerals, and phytochemicals your body needs to maintain good health and energy levels and prevent disease.

 

They reduce the effect of aging, making you look younger and also prevent many diseases for example, cancer, high blood pressure, heart disease etc.

 

The high potassium content in fruits & vegetables has protective effect on blood pressure, reduces  the risk of developing kidney stones and may help to decrease bone loss.

 

Remember! The unique proportion of anti-oxidants , nutrients, fibre, minerals, vitamins and other innumerable beneficial ingredients in fresh fruits and vegetables cannot be provided by any artificial supplement of tablet.

 

Fruits are irreplaceable by any other food items. They contain the magic and unique combinations of micro and macronutrients and anti - oxidants and many other ingredients that we are yet to discover!

Other benefits of fruits: Dietary intake of potassium is mainly derived from fruits and vegetables. Potassium has an important role in energy metabolism, deficiency results in muscular weakness and mental confusion and is reflected in heart malfunction.

Tryptophan is an essential amino acid which occurs in fruits and vegetables.
Trace elements and other inorganic constituents have roles in the body in enzyme systems and in maintaining protein and hormone structure.

Amounts of minerals and other micro-nutrients contained in fruits and vegetables depends on variety, climate, cultivation and soil type. The standard health advice is to eat a wide variety of different foods, thus making sure that we get all the components necessary for good health.

Dietary fibre is the complex carbohydrate component of plant food which is not digested by enzymes in the digestive tract and which finds its way to the large bowel. Very young infants should not be given fibre. Fruits, vegetables and cereals must be introduced carefully as part of a proper weaning programme only after 6 months

 

Residents cautioned against skin diseases 
Tribune News Service

Ludhiana, August 3

Dr Alka Dogra, Professor and Head of the Department of Skin and VD in a statement issued this evening cautioned the people against common skin diseases prevalent during rainy season followed by preventive measures .

 

The dirty water touching the feet leads to fungal infections. The web space between the toes has white debris in the form of candid fungus. This leads to burning and itching at the site. To avoid this, one should clean the feet properly and apply antifungal dusting powder.

 

The doctor advised against staying in wet shoes for a long time and wearing nylon socks, stating that use of cotton socks and open footwear is a better option. People with allergies should avoid using rubber and plastic footwear.

 

Staying in wet clothes for a long time can lead to skin infections like fungal or bacterial infections. It is best to dry the body folds and put talcum antifungal powder on sides of the neck, the underarms and in between the legs.

 

For hair care, the skin specialist asked to avoid frequent use of hair dryer and use a dry or steamed towel instead.

 

Excessive use of oil or hair gels on the scalp, if you have oily skin,leads to acne or eruptions on the face.

 

Boils are quite common around the hair follicle thus shampoos with anti-bacterial agents can be used in this season.

 

Prefer wearing loose fitting cotton clothes covering the exposed parts. In case of itching, apply calamine lotion and take some anti-allergic cetrizine 10 mg once a day, further advised the doctor. 

(SOURCE THE TRIBUNE 4-8-08)