Fibre Rich Diet
How to increase fibre in your diet
- Consume whole grain cereals like jowar, wheat, bajara
and whole wheat bread.
- Add wheat bran to your regular wheat flour in 1:1 proportion.
- Take fruits such as bananas, grapes, apples, peaches,
strawberries and apricot.
- Eat brown rice instead of white rice.
- Eat whole fruits instead of processed ones.
- Consume sprouted pulses such as mung, channa and masoor.
- Eat jaggery gum and isabgol mixed with water. Remember
to drink sufficient water after consuming these.
Bread, the food with zero percent cholesterol
Bread has probably been the staple food of mankind since time
immemorial. It's our daily need, not just another food. Besides
it is also a highly nutritional food.
Bread is rich in carbohydrate, which is an energy source. It
has high calorie content. It also consists of fibre that helps
in digestion. A major plus point is its low fat content. Added
vitamins, calcium and iron make for a balanced diet.
One slice of bread consists of the following:
Cholesterol mg- 0
Fats g-1 Sodium mg-134.5
Carbohydrate g-12.4
Fibre g-1.3
Protein g-2.2
Calcium mg- 10.8
Iron mg-0.7
How to preserve bread:
- Bread contains lots of moisture so keep it in an airtight
container.
- If you are using a polybag, seal it tightly.
- If you are not eating bread immediately, keep it in a
freezer. Before keeping it in a freezer, double wrap it
in a polybag.
- After removing from the freezer, keep it at room temperature
or heat it in a microwave.
- To refresh it, bake it for five minutes again.
 We
have a tendency to believe that everybody should fit into a
one-size-fits-all frame. Those who don't are considered overweight
and unhealthy, largely because of these weight-height tables.
Nutritionists are now beginning to look at things differently
- and God be praised! It no longer matters if you're heavy or
what your weight is. If you are fit and you are eating well,
you are probably going to live as long as if you were thin.
It boils down to the same boring solution: exercise, eat lots
of fruits and vegetables and cut down on sugar and fat. This
rule applies no matter what your size. The key lies in balance.
A balanced diet is one that contains the different types of
nutrients: proteins, vitamins and minerals along with energy-yielding
foods, in correct proportions.
| TYPE OF FOOD |
EXAMPLES |
NUTRITIONAL COMPONENTS |
| Cereal grains and their products |
Rice, wheat, ragi & barley |
Energy yielding, contains calcium &
iron. Among the cereals, rice is however, poor in these
minerals. |
| Pulses and legumes |
Soybeans, grams & rajma. |
Rich in proteins especially for vegetarians |
| Milk & milk products |
Butter, cheese etc. |
Calcium, vitamin B2 & proteins. |
| Meats & meat products |
Chicken, beef etc. |
|
| Fruits & vegetables |
|
Fibre, minerals, vitamin C |
| Fats and sugar |
|
Sources of energy and so essential in one's
diet, in measured quantities. |
Points to Remember :
Fat should be taken in the form of oil and not as ghee or butter
·The daily diet should include all food groups ·While planning
meals, take into consideration the intervals between meals.
Small frequent meals are advised rather than three large meals.
·Don't skip meals, especially breakfast. ·Reduce salt and sugar.
To increase flavour, try adding seasonings like pepper, spices,
vinegar and garlic. ·Food should be sautéed or steamed rather
than fried or boiled & strained. ·Include vegetables, especially
raw, as they add bulk and delay the onset of hunger in case
you are weight conscious.
Tip for the month :
De-gassing beans. If you're bothered by indigestion when you
eat beans (rajma, channa etc) try this simple remedy for your
problem. Put the beans in a large pot and cover them with water.
Bring them to a boil and take them off the heat. This breaks
the capsules surrounding the beans and allows stachyose, verbascose
and raffinose, the gas-causing sugars to escape into the water.
Stir a couple of tablespoons of baking soda into the water and
let the beans soak overnight. Drain the water and rinse several
times before pressure cooking. (If you consume the soaking liquid,
you will cause unbelievable discomfort for yourself and those
around you!)
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