If you want to reduce weight then...

...a steady weight loss of about 2- 3 kg in a month can help in weight management which includes modifications in dietary patterns and inclusion of exercise in your daily regime like brisk walk for 30 min daily. Roasting, grilling and steaming should be used as cooking methods instead of deep-frying so as to reduce the oil consumption. Try to include more of sprouts, good protein sources like legumes and pulses, whole grain cereals, raw vegetables & fruits in the form of salads that add to satiety level, thereby, preventing you from overeating or bingeing on unhealthier options. Root vegetables like potato, sweet potato, suran and fruits like banana, chickoo, seetaphal and mangoes should be consumed in limited amounts as they have more calories. Fruits such as citrus fruits, apples, papaya, watermelon, pineapple help in weight management. A low calorie food that includes green leafy veggies, legumes, whole pulses sprouts, other vegetables like cabbage, cauliflower, gourd vegetables like bottle gourd, bittergourd and pumkin should be taken. If a non-veg, then go for egg whites, chicken and fish in meals. Opt for skimmed milk products than whole milk. Restrict the intake of fried foods, bakery items, and fast foods.

If you want to go for a protein rich diet to develop those bulging muscles then…

...your diet should comprise of correct portions of good quality proteins like whey, skimmed milk, poultry, eggs, fish and carbohydrates. Amount of cereals, fruits and vegetables should be high. Pre and post exercise nutrition plays an important role muscle development. To maintain an ideal ratio of proteins and carbohydrates is important to get a muscular body. Consume good quality proteins like whey, milk and milk products, poultry, fish and eggs along with more portions of complex carbohydrates like vegetables and cereals. Good quality fats like vegetable oils and nuts to get essential fatty acids. Have small portions of meals throughout the day to maintain the body weight. Weight training also plays an important role in toning up the muscles.

If you want to loose weight by a fad diet program then...

...remember that any kind of fad diet will never do any good to the body in the long run. People who are looking in for long term weight management should rather focus on having adequate servings of whole grain cereals, pulses, green leafy vegetables, cow’s milk or skimmed milk & milk products, whole fruits and raw vegetables in the form of salads along with having an active lifestyle by taking up to brisk walking, jogging, swimming, yoga etc.

If you want to put on weight then...

...have nutritious snacks after every 2 hours. Include more portions of cereals, pulses, vegetables like roots, tubers, leafy and gourd vegetables in your diet. Have fruits like banana, chickoo, mangoes, custard apple and grapes as they are rich in calories. You can go for milk shakes and fruit juices also. Proteins from milk, curd, buttermilk, eggs and meat is also equally important. Along with this, you should also do weight training exercise to build up your muscles. But it is essential to rule out any health issues like Diabetes or any other disorder before you go for such high calorie and high glucose diet.

If you are a diabetic who prefers to eat a non-vegetarian diet then...

...you should restrict a high calorie diet. Red meat is a rich source of saturated fat as compared to white meat like chicken and fish, which makes them a healthier option for non-veg diabetic patients. Fish is also an excellent source of omega 3 fatty acids again good for the diabetics. Egg whites strictly preferred over the whole egg, to be included in egg based preparations as egg yolk is a rich source of cholesterol. To maintain blood sugar level, diabetic patient should have small frequent meals throughout the day. You can have a teaspoon of flaxseed powder, fenugreek powder which help in regulating blood sugar. Methi seeds soaked overnight, grinded and then added in any of your meal preparations can help manage your blood sugar levels. Synchronize your meals with medications and insulin dosage. Spreading the entire day’s total calories intake into 4/5 portions gives sustained energy throughout the day. This will lead to the insulin spike that occurs after the consumption of a meal that in turn helps in maintaining the blood sugar level.

If you are diabetic preferring to eat vegetarian diet then...

...to maintain blood sugar level, diabetic patient should have small frequent meals throughout the day. Prefer to have whole grains and pulses rather than consuming refined food items Try and include more of whole grain cereals, millets like jowar, bajra & ragi, oats, brown rice, pulses and legumes like brown chana, rajma, vegetables like peas, green leafy – fenugreek, spinach in his meals. Apples and oranges can be the ideal choice amongst fruits. Sour chutneys, mint and coriander chutney, buttermilk, curds, clear vegetable soups can be included in the meals. You can have a teaspoon of flaxseed powder, fenugreek powder which help in regulating blood sugar. Methi seeds soaked overnight, grinded and then added in any of your meal preparations can help manage your blood sugar levels. Synchronize your meals with medications and insulin dosage. Spreading the entire day’s total calories intake into 4/5 portions gives sustained energy throughout the day. This will lead to the insulin spike that occurs after the consumption of a meal that in turn helps in maintaining the blood sugar level.

If you want to control your high cholesterol levels then...

...use of more healthy oils like olive, mustard, soybean and rice bran oil would be a much healthier option. A pure vegetarian diet with sufficient amounts of beans, peas, legumes, oats, high fibre foods like whole fruits and raw vegetables in the form of salads would make a good low cholesterol diet. Flaxseeds taken in amount 5 gms (1 tsp) – 10 gms in powdered form added to your dals or vegetables can do good for your cholesterol problem. Foods that help lower cholesterol are beans, legumes, oats, fruits and vegetables with skin, high fibre fruits (especially soluble fibers) like oranges and apples, psyllium husk, flaxseeds, wheat germ, and soybean.

If you have high blood pressure problem then...

...a diet that solely concentrates on increased consumption of whole grain cereals millets, legumes, sprouts, skimmed milk and milk products, green leafy and gourd vegetables with whole fruits, lean meats like poultry and fish in your daily regime should be considered as it will serve a long way for an overall good health. People with blood pressure should restrict intake of excess salt and processed foods. Adding a tsp of flaxseed powder or soyflour helps in cholesterol management. Apart from these, dietary suggestions adopting a disciplined exercise regime daily will also help in the management of lifestyle related diseases.

If you have acidity and heartburn then...

...focus on having your meals at regular intervals as long gaps can precipitate acid secretion from the stomach. Do not skip your meals. Limit the intake of beverages. Drink plenty of water (at least 6 to 8 glasses per day) and other fluids to maintain the acid balance in the stomach.

If you have thyroid problem then...

...over consumption of soy isoflavones can potentially trigger a thyroid condition. The opinions of healthcare practitioners differ greatly on their perspectives as to whether a person who has thyroid problems or notably a thyroid hormone deficiency should limit their intake of goitrogenic foods like cabbage, cauliflower, radish, broccoli, turnips, soybeans, bajra, peanuts and lentils. Cooking of these foods reduces the goitrogens content from them. The goal should not be to eliminate them completely but to have them less frequently.

If you are pregnant then...

...consume a variety of foods that includes wholegrains, fruits, vegetables, milk, meat & beans. Special attention should be paid on consuming foods rich in calcium iron and folic acid. A pregnant women’s diet needs additional emphasis on the energy requirements as well as the other nutritional requirements which in turn will support the development of a healthy baby.

If you are a lactating mother and you want to loose the extra pounds gained during pregnancy then...

...remember that your body needs extra calories to produce milk. Breast feeding itself will help you to reduce body fat that stored during your pregnancy. You should have balanced and nutritious meals instead of sweets, oily foods and fast foods. But do not compromise on eating right as it is essential for you as well as your baby’s health

I f you drink much of alcohol then...

...remember that alcohol has empty calories means only calories but no nutrients. 1 gram of alcohol gives you 7 kcal. These unwanted calories get stored in the body which lead to health complications later.

If you are a smoker then...

...remember that smoking hardens the blood vessels and this is responsible for cardiac problems. And not just heart disease but smoking is a leading cause for lung cancer. The researches say that the earlier a person begins to smoke, the greater is the risk of any life threatening disease to develop, and hence, the life expectancy reduces by almost 25 years as compared to a non-smoker.

Changes that we implement today towards a healthier lifestyle will have an impact on our health tomorrow. To get robust, along with your eating and cooking habits, you may also require to change your various other routine practices such as following a regular exercise regime which will also save you from many health ailments. Healthy cooking at home need not be bland or boring anymore. And to make it more interesting, click here to get the right combinations of those nutritious ingredients!

REMEMBER:

Health Is Wealth! So Dear Readers…Treasure This Wealth!