NUTRITION SOLUTIONS

NUTRITION SOLUTIONS

NUTRITION AND WELLNESS

BLOG1. Benefits of ragi flour and its uses

Ragi (finger millet) flour is an ancient Indian whole grain known for its exceptional nutritional value. As per the United States Department of Agriculture (USDA), 100 gms of ragi flour contains 336 calories, 7-8 g protein, 72-75 g carbohydrates, 3.6-4 g fiber, 1.3 g fat, 3.9 mg iron, and 344 mg calcium. According to experts, ragi flour can be combined with other ingredients to make dosa, idli, roti, paratha, energy balls, and more. According to a study, finger millet can be added to a regular diet to improve calcium retention, and it can provide up to 25% of the recommended daily calcium intake for Indian children and adolescents. Examine some of the foods one can combine with ragi flour to enhance its nutritional value.

CALCIUM RICH FOODS:: 1). CHICKPEA flour and its uses

Per 100 g of chickpea flour contains around 45-60 mg calcium. It is also rich in protein, iron, and fiber and can be combined with ragi flour to make protein-rich and filling cheelas, savoury pancakes and rotis.

2). MORINGA POWDER

Per 100 g of moringa powder offers around 1400-2500 mg calcium. Moringa powder is also rich in protein, iron, and fiber and when mixed with ragi flour they can be used to make porridge, rotis, and energy balls.

3). GROUND FLAXSEEDS

Flaxseeds are rich in omega-3s, fiber, and lignans and can be mixed with ragi flour to make muffins, rotis, and even wraps. Flaxseeds are good for heart health and digestion.

4). GRATED VEGGIES

One can also add fiber-rich vegetables like carrots, beetroots, and spinach. They are rich in vitamins A, C, K, and antioxidants as well. They can be combined with ragi flour to make cheelas, parathas, or idlis.

5). SWEET POTATO

Per 100 g of cooked sweet potato contains 30 mg calcium. Sweet potatoes are also rich in vitamin A, potassium, and fiber. When combined with ragi flour, they add natural sweetness and nutrition to the dish. They can be combined together to make ragi pancakes, steamed cakes, or even halwa.

BLOG2: kIWI TO HELP WITH GOOD SLEEP

Sleep doesn’t come easy for everyone. Whether it’s late-night scrolling, a racing mind, or just a restless body, many of us spend more time trying to sleep than actually sleeping. But here’s something refreshingly simple and surprisingly effective — eating just one kiwi an hour before bedtime. According to a clinical trial published in Asia Pacific Journal of Clinical Nutrition, this little green fruit helped athletes fall asleep faster, sleep longer, and wake up fewer times during the night. Sounds too good to be true? Turns out, there’s real science behind why kiwi might just be the tastiest sleep hack you haven’t tried yet. Scroll down to find out what makes it such a dreamy bedtime snack.

Packed with natural serotonin

Kiwi naturally contains serotonin, a brain chemical that helps you relax and ease into sleep. It plays a key role in helping your body produce melatonin, the hormone that signals when it’s time to slow down for the night. With more serotonin working in your system, it becomes easier to fall asleep, you’re less likely to wake up in the middle of the night, and your rest feels deeper and more refreshing.

Antioxidants that support your body’s natural clock

Kiwi is loaded with antioxidants like vitamin C and E, which do a lot more than just support your immunity. They help calm internal inflammation and reduce oxidative stress — something that can quietly mess with your sleep. These nutrients help your body stay balanced and in tune with its natural sleep-wake rhythm, making it easier to wind down at night and wake up feeling refreshed.

Folate to fight sleep troubles

Sometimes, trouble sleeping has more to do with what your body’s missing than you’d think. Low folate levels, for example, have been linked to restless nights and light sleep. Kiwi naturally has a good amount of folate, which might help you settle down, sleep more soundly, and stop waking up too early. It’s a simple way to give your body a bit of what it actually needs to rest better.

How to add kiwi to your nighttime routine

Just peel and eat a ripe kiwi about an hour before bed. No effort, no cooking. You can also add slices to a small bowl of curd, blend it into a light smoothie with almond milk, or have it with a few soaked nuts if you want something more filling. Keep it calm and easy — this is meant to help you relax, not feel like a task.

BLOG3: FEASTING ON FOOD OR CHEMICALS

It’s weekend. You are at super market procuring family food supply for month. The list goes as breakfast, cereals, noodles, sauces, mayonnaise, fruit juices, chips, fries, nuggets, cheese, bread and some frozen fruits for desserts. If you are in habit of reading food labels, you find names of many substances in ingredients list apart from actual food sources.

Its common sense that a lot of other substances are added to your food in order to improve their flavor, appearance, maintain freshness, increase shelf life and also enhance their nutritive value. These substances are Food Additives.

FOOD ADDITIVES

Food additives may be extracted from natural resources or may be synthesized in lab. Food manufacturers use as many as 3000 different additives, ranging from simple additive like sugar and salt to chemicals like citric acid. Food additives serve functions like:

  1. Coloring agents – These are added to make food look appealing.
  2. Sweeteners and flavor enhancers – Added to make food more tasty.
  3. Thickeners, emulsifiers and stabilizers – To give right texture to food.
  4. Preservative – To protect food from adverse conditions.
  5. Nutrients – Foods like bread, cereals, juices are fortified with vitamins and nutrients to compensate for their loss during processing.

ARE THESE SAFE TO USE?

Since we cannot manufacture our own food, we have to rely on others for our food supplies. Even grains, pulses that we use are treated with some preservative to keep them free from organisms. These are okay to an extent but we sure can stay away from unwanted additives in most of our processed foods.

ARE THEIR ANY WAYS TO REDUCE THEIR INTAKE

Best possible ways are:

  • Avoid foods which have been treated heavily with these chemicals
  • Looking for locally grown products
  • Buying foods which are in season
  • Prefer eating home made foods
  • Stay away from junk food and aerated food.

BLOG4: FEEDING INFANTS THE RIGHT WAY

I often hear young mothers asking what to give their infant. What to give and how much to give. Some common queries:

  1. Do I need to give any supplement in addition to my feed to my baby who is less than 6 months?

Most often mother’s milk is sufficient for baby till 6 months. But if your feed is not enough due to some reasons you can introduce formula milk like Nan, Lactogen etc. You need to be very careful about hygiene as baby’s stomach is very sensitive and is prone to infection.

2. Can I give oats to my child who is less than 1 year old?

Processed foods are always a big no to your child. Try giving healthy and real foods like seasonal fruits(mashed/juices/stewed), vegetable soup, cooked and mashed vegetables, khichdi, iddli, upma, kheer, cooked dal, ragi and broken wheat porridge.

3. Is it okay to give cerelac 3 times a day to my baby?

Cerelac is a convenience food that can be used only when we run out of healthy options. Be very understanding about your baby’s nutritional needs.

4. Can I give packaged juices to my baby?

No these juices contain artificial color and preservatives. They may affect your baby’s digestion and effect baby’s health. Always prepare fresh home made juices and once baby can chew give slices.

5. Should I start Complan/Bournvita/Horlicks/Pediasure for my less than 1 year old baby?

You should avoid these products. Best way to give milk is plain, kheer or porridge

6. Is it required to give water to my infant less than 6 months?

As long as baby is on your feed no need to give water. If you have introduced formula milk and other supplements give few spoons of boiled and cooled water.

7. My child doesn’t eat well, what do I give?

When you introduce solid food you need to have lot of patience. You cannot expect your little one to like what ever you give first time. Give enough time and reintroduce the foods disliked first time.

BLOG5: SPROUTS

Sprouts have been part of human diet from ancient times but they have gained recognition as super foods only lately. They are wholesome and promising source of nutrition for people of all ages. Sprouting brings a lot of remarkable changes in seeds. The seeds like pulses, oilseeds are already rich in nutrients but upon germination these become a powerhouse of nutrients. Some of the changes seen are:

  1. The calories are reduced
  2. The dormant enzymes become active
  3. The starch is converted to simple sugars like glucose and sucrose
  4. The proteins are broken down to amino acids
  5. The stored minerals are released for easy absorption
  6. Fiber and water content goes up
  7. Fats are broken down into fatty acids

Properties of sprouts

  1. They are alkaline in nature
  2. They are natural foods
  3. They are good course of chlorophyll
  4. Highly nutritious
  5. Easy to digest
  6. Good balance of fiber and water

Suggestion is that they should be eaten in raw form or slightly steamed.

BLOG6. FIBER RICH DIET

Try to include these in your menu everyday

  • Dried fruit like raisins, figs, dates etc. They are tasty, chewy, satisfying, and loaded with fiber.
  • A bowl of freshly cut vegetables as salad including cucumber, carrots, tomatoes, radish etc.
  • Whole fruits; fruits like apples which are high in pectin, soluble fiber.
  • Make a habit to include green vegetables like cabbage, broccoli and greens in your daily menu.
  • Ground or whole flaxseeds can be used over any of your recipes
  • Include whole grain cereals like muesli, oats, dalia for breakfast.
  • Sprouts
  • Roasted stuff like Chana, Soyabean
  • Unsalted nuts like peanuts, almonds, walnut etc.
  • Air popped popcorn is an amazing healthy snack. Every cup of popcorn contains 1.2 grams of fiber.
  • Fresh mint coriander chutneys
  • IsabgolTips
  • Eat whole fruits instead of drinking fruit juices.
  • Replace white rice, white bread, and pasta with brown rice and whole grain products.
  • Snack on raw vegetables, whole fruits or oil free popcorn instead of chips, crackers or chocolate bars.
  • Substitute beans, peas or lentils for meat 2 to 3 times a week.
  • Try to eat at least 5 servings of fruits and vegetables every day.
  • Try not to sieve flour (atta) before kneading.
  • Substitute oat flour for white flour in pancake recipes
  • Switch to whole-wheat flour when baking.
  • Make your own smoothies by blending whole fruits
  • Drink plenty of water. You need water to help the fiber pass through your digestive system.

BLOG7. DIET FOR KIDS

As a dietician I come across many parents who are disturbed about their children’s eating habits. Some complain that their child refuses all types of fruit and vegetables while the other wants the same food at every meal. It turns out to be very frustrating when your child rejects the food that you prepare. At the same time getting used to new foods can be troubling for the child. My advice to the parents is to be very patient with the child, as how they react will have an impact on the child’s behavior. It is also important to note that eating habits and tastes are formed from an early age, so a variety of foods are very important from the outset.

Avoid forcing your child

Parents at times tend to force their children to eat. As parents you need to help your children learn to love food and guide them on healthy eating habits. Make them aware of the benefits of eating all types of foods.

Be patient when introducing new foods

Research suggests that it may take 10 or even 15 tries before a child will accept a new food, so gently but frequently offer new kinds of foods. It is always advisable to introduce new foods along with old tested and accepted ones.

Get your child involved

Take your child along with you for vegetable shopping, so that your child knows where the food is coming from and the other facts related to it.

Have your little one assist you with measuring, pouring, or stirring in cooking. Participating in the process of cooking helps your child get comfortable with the idea of eating it.

Be a role model If you want your child to get into good eating habits then eat a range of healthy foods yourself. Setting a good example is the best way you can encourage your child to eat well.

Working on presentation

Well-presented food is appealing to everyone. Different shaped breads, star shaped carrots, and mashed potato and cheese stuffed in capsicum. Kids are more likely to eat more fruits and vegetables when they’re presented in visually interesting ways. Minimize distractionsAvoiding distractions like television, videogames will help the child focus on his food. Eating dinner as a family may help kids be less fussy about food. Having fun discussions and activities with your child can be very relaxing.

Don’t offer dessert as a reward

Parents get into making deals with their children for eating their food. Deals likes these do not help in the long run. Getting sweets as a reward for eating vegetables and dal can have a negative impact on the child.Don’t be a short-order cook

Avoid getting into the habit of making alternate food for your child when he rejects what’s on his plate. This will get him into the habit of doing so frequently. Let the child learn to accept the same food as the rest of the family.Parents need to remember that their child’s eating habits will not change overnight and that they need to be very patient if they want to promote a lifetime of healthy eating. This is just a passing phase, which will fade, as the child grows older. For any queries you can write to us at nutritionsolutions@gmail.com

BLOG8. EATING WALNUTS

“Eating walnuts, which are rich in copper, stops hair going grey,” says Marisa Peer, therapist and author of You Can Be Younger. It’s all about copper being crucial in melanin production, and melanin giving hair its pigment.Experts also say high levels of zinc are important in keeping color in your hair, which means including zinc-rich foods like prawns, other shellfish, seeds and cheese.That miraculous Omega 3 isn’t just good for your heart, it’s important to keep your hair strong too. Good sources are fish (again), seeds (again), and green leafy veg (another health-food stalwart). Low levels of Vitamin B12 can lead to dry, thinning and prematurely greying hair (as well as a whole host of other health problems like fatigue and shortness of breath). Keep your levels – and hair color – topped up by consuming lots of poultry, eggs, cheese, milk and (yes, once again) seafood.We know that stress uses up vitamin B and some studies have shown that taking large doses of certain B vitamins (B6, B12, folic acid) have begun to reverse the process of greying in 3 months,” says trichologist Sara Allison. “The hairs revert to white when the vitamins are stopped.”The need for folic acid is commonly linked to pregnant women, but it can also be linked to better hair health – lack of it can cause premature greying. Get yourself stocked up and eat lots of broccoli, asparagus, beans, peas and lentils.Don’t eat refined sugar. It’s bad for pretty much everything else so it’s no real surprise eating refined sugar has an added ‘bonus’ of speeding the ageing process and making your hair greyer quicker too.Don’t smoke. As above. Bad for everything else, also bad for the ageing process – research a couple of years ago in Chicago found a direct link between smoking and going grey before 30.Don’t forget to get some sunshine. Hair follicles have Vitamin D in them, “therefore, it’s no surprise if Vitamin D reverses grey hair,” says Sara. “Get some sunshine on bare skin for 20 mins per day to increase vitamin D.”

BLOG9. EARLY DINING

Ever wondered why we easily get away with a heavy lunch but a heavy dinner usually results in discomfort and disturbed sleep. We wake up feeling lethargic and low on energy. The reason could be in the timing of the meal and our digestive system’s response to the meal. You might be surprised if I said that your body is primarily regulated like a twenty-four hour clock.

So, keeping this in mind, our body’s dietary intake should be set according to the sunrise-sunset pattern. Our digestive system( agni) is at its peak performance level when the sun is at its brightest. So, according to this, our main and the biggest meal has to be between 12noon and 2pm. As the sun goes down, so does the digestive fire. The indication here is that we should eat most of our day’s calories before the sunset or latest by 7 pm. The food eaten thereafter does not get properly digested since the digestive system becomes less efficient during the night and we face the problem of indigestion.

Our metabolic rate slows down during these hours, as there is no or little physical activity. Also, eating a heavy dinner overloads our digestive system and slows down the metabolic rate. So eating heavy and hard-to-digest foods at night can promote fatigue and weight gain. This also will result in you being less efficient the following day. So, dinner being the last meal of the day, should always be light in terms of calories but should have a high satiety value.

Hence, due these reasons the food taken late at night does not get digested properly. This eventually leads to increase in weight, as the undigested food gets stored in the form of fats. It also leads to foul smell in the breath, heartburn, flatulence, constipation, pain in knee joints etc.

Another important reason why you may want to avoid eating late is due to the effect it can have on your sleep cycle. People who practice early dining have better digestion and hence have a better sleep cycle. Problems like acidity and heartburn can keep one disturbed at nights. This further results in increased water consumption and the repeated urge to empty your bladder. Moreover, when your digestion is good and you have had a good night’s sleep, you are guaranteed to get up fresh and full of energy the next day. Your body is more efficient at performing all the physical and mental tasks. So, if you need to feel right you will have to eat right and also make sure at the right time.By following the

The next recommendation has to with the time of the day that you eat your meals. Have you ever gone out for a late dinner and found that it was a strain to wake up the next morning, or that it was difficult to be efficient during the following day? These are often the side effects of improperly-digested food. The best way to avoid these problems is to follow nature’s prescription of suitable times to eat. When the sun is strongest, between 12 and 2 p.m., is when the digestive fire is also strongest. Agni is associated with the sun. This is one of the ways Ayurveda seeks to connect our mind and body with the environment.