Low-fat, Greek or Organic: An Explosion of Culture | healthcasket.in

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The grocery store dairy aisle has gone multicultural. In the last five years a mind-blowing 2,500-percent increase in sales of Greek-style yogurt have lead the charge in a diversifying yogurt section. A shopper in 2007 had essentially two decisions to make when choosing yogurt: "fruit on the bottom" or the kind with strawberries or blueberries already mixed in. Now, a consumer can select from the following: full-fat, low-fat or non-fat; Greek or regular; drinkable Kefir; organic or conventional; and even yogurts with added fiber. And more varieties are probably being added as you read this.

Ancient Food

Yogurt is one of humanity's oldest processed foods, with evidence of its creation potentially going back 7,000 years. It’s made and used in a variety of ways in societies from India to Europe to the Middle East to Africa. All these varieties of yogurt share a few things in common. Each is made with live cultures, which are a kind of good bacteria that transform liquid milk into the sour taste and thick consistency of yogurt. And Academy Spokesperson Sarah Krieger, MPH, RDN, LD/N, says all yogurts contain important nutrients like calcium, vitamin D, protein, potassium and B vitamins.

Whey Cool

No matter the type you choose, Krieger, has one piece of advice: "Eat the whey!" she says. The whey is the liquid that can pool at the top of a yogurt container, and it is the source of much of yogurt's calcium. You can stir it back into the rest of the yogurt. Or, "use it in smoothies or instead of water in hot cereal," Krieger suggests.

Whey (actually the absence of it) is key to Greek yogurt. "Greek yogurt has most of the whey removed" through a process of straining, Krieger says. "Leaving a product that is thicker, with more protein, but less calcium — unless calcium is added back. Read the ingredients to see if calcium has been added."

Lactose Intolerance Help and Other Health Benefits

For people with lactose intolerance who don't want to give up on dairy's nutritional benefits, yogurt can be a good option. "Yogurt contains less lactose than ice cream and milk," Krieger says. "A person with many symptoms from lactose intolerance should eat yogurt with other foods — including nuts, fruit or cereal — and possibly in smaller amounts."

Yogurt has less lactose because the introduced bacteria – also called "live cultures" with names such as Lactobacillus acidophilus, L. casei, L. reuteri and Bicfidobacterium bifidum (or Bifidus) — help digest the lactose. Even for people with no problems digesting lactose in other forms of dairy, live cultures in yogurt are still beneficial. They promote overall gut health and immunity. To make sure the yogurt product you're considering has these cultures, either look on the ingredient label for the bacteria listed above, or the National Yogurt Association's "Live and Active Cultures" seal.

More Yogurt Options

Other recent yogurt products added to store shelves include drinkable yogurt, kefir, squeeze-able yogurt and yogurt with added fiber. For these products, Krieger advises buyers to check nutrition labels and ingredient lists. Look for added colors or sugars, especially in the kinds marketed to kids.

Rethink Your Drink | healthcasket.in

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Energy balance is the key to weight management for men and women, young or old. For a healthy weight, it's important for adults to balance physical activity (calories out) with food and beverage intake (calories in). While food choices are important, there's increasing evidence that many of us are also drinking our way to weight problems.

Studies suggest calorie intake from beverages has more than doubled since the 1960s, primarily due to a surge in soft drink, sports drink and sweetened tea consumption. According to the research, we don't balance these increased liquid calories by taking in fewer calories from food or by increasing our physical activity. Over the long run, these additional beverage calories can lead to energy imbalance and weight gain.

So, along with eating smarter and moving more, it's probably time to rethink your drinks if you want to maintain a healthy weight.

Here are four tips for quenching your thirst and maintaining energy balance at the same time.

Drink Plenty of Refreshing, Calorie-Free Water

Water does the body good. Without any unnecessary calories, it helps your muscles and brain stay hydrated for optimal physical and mental performance. How much water you need depends on your size and activity level; larger, more active people need more fluids. Drink enough for your urine to be mostly colorless and odor-free.

Drink Nutrient-Rich, Low-Fat Milk Three Times a Day

Milk isn't just for kids; it's essential for adults, too. Nutrient-rich dairy foods help build and maintain healthy bones, teeth and muscle mass. They also may help lower the risk of high blood pressure. For the most nutrients with the least fat and calories, look for fat-free or low-fat options. Research also suggests fat-free milk may be an effective sports drink. Whey protein (high-quality milk protein) in combination with resistance exercise seems to boost the rate at which the body makes lean muscle.

Drink a Maximum of 4 to 6 ounces of Juice a Day

While 100-percent juice can be a great source of several nutrients, it's possible to get too much of a good thing. Whole fruits and vegetables are much better ways to get vitamins, minerals and fluids. Actual food tends to be more satisfying, plus you get the added value of fiber and phytonutrients from the skin and pulp.

Drink Other Beverages with Care

Soft drinks, sweetened teas, fruit drinks and most sports and "energy" drinks are loaded with calories and sometimes caffeine. Coffee drinks are often surprisingly high in calories, fat and sugar. Alcoholic drinks are packed with empty calories. Here are some ways to manage drinks that add extra calories:

• Be a label reader and nutrition investigator. Check calories, caffeine, sugar and fat before you drink. If the numbers aren't on the label, check the company's website.
• Steer clear of super-charged "energy" drinks. Do not consume highly caffeinated beverages with alcohol.
• Choose the smallest sized portion you can buy. Moderation is always a smart way to treat your body well.

Sweet Potato-Orange Salad with Honey Mustard Dressing | healthcasket.in

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Traditional German potato salad gets adopted with Southern charm! Made with beta carotene-rich sweet potatoes and vitamin C-rich mandarin oranges, this sweet and nourishing salad not only makes a flavorful and safe picnic dish, but also complements roasted turkey, chicken or pork, or baked ham at the family table.

Ingredients

3 medium (about 1 pound) sweet potatoes, peeled, cut in ½-inch cubes
¼ cup water
1 (11-ounce) can mandarin oranges, drained
½ cup thinly-sliced celery
½ cup chopped green or red bell pepper
½ cup dried cranberries
2 medium green onions, chopped
2 teaspoons grated peeled ginger root
¼ cup light honey mustard dressing
¼ teaspoon kosher salt
⅛ teaspoon freshly-ground black pepper
½ cup chopped pecans, toasted*

Directions

1. Place the sweet potatoes in a microwave-safe container; add water. Cover; microwave on medium-high for 8 to 10 minutes until the sweet potatoes are fork-tender, not mushy. Drain; chill.
2. Meanwhile, put the mandarin oranges, celery, bell pepper, cranberries, green onions and ginger root in a medium bowl. Add the sweet potatoes; toss gently.
3. Pour the honey-mustard dressing over the sweet potato mixture. Gently combine, coating the ingredients with dressing. Season with salt and pepper.
4. Just before serving, mix in the pecans.

Cooking Note

• Toast the pecans in a small, heavy dry skillet over medium heat, shaking the skillet frequently for 1 to 2 minutes, to release the flavorful oils.

Nutrition Information

Serves 8 (Serving size: ¾ cup)

Calories: 150; Calories from fat: 50; Total fat: 6g; Saturated fat: 0.5g; Trans fat: 0g; Cholesterol: 0mg; Sodium: 170mg; Total carbohydrate: 24g; Dietary fiber: 4g; Sugars: 13g; Protein: 2g

Food Allergies and Intolerances | healthcasket.in

Each year, millions of Americans have allergic reactions to food. Although slightly more common in young children and in people who have a family history, most food allergies develop early in life and many are outgrown.

Food allergies occur when your body's immune system reacts to a substance in a food, usually a protein, your body sees as harmful. This sets off a chain reaction within your body. Symptoms can occur within minutes and can be mild — such as a runny nose or itchy eyes to severe and can even be life-threatening.

A food intolerance is not the same as a food allergy. Different food intolerances have different causes. An intolerance occurs when your body is unable to digest a certain component of a food, such as lactose, a sugar found in milk. Symptoms of intolerance may be unpleasant, including abdominal cramping or diarrhea, but they are not life-threatening.

Types of Food Allergies

More than 170 foods are known to cause food allergies. However, eight foods account for 90 percent of all food-allergic reactions:

• Milk
• Egg
• Peanuts
• Tree nuts (walnuts, cashews)
• Fish (pollock, salmon, cod, tuna, snapper, eel and tilapia)
• Shellfish (shrimp, lobster, crab)
• Soy
• Wheat

Eating Well with Food Allergies and Intolerances

People with food allergies or intolerances need to avoid foods that make them sick. But navigating menu items and dishes, where many foods include a combination of ingredients, can be difficult. Allergy-triggering foods may be prepared on the same counters, or with the same utensils as non-allergy causing ingredients. Through cross-contact, a food allergen can creep into what may otherwise be a safe food.

If you have a food allergy or intolerance, be sure to speak with whoever is preparing your food to inform them of your allergy and ask them to be especially careful when preparing your food.

Follow these tips if you have a food allergy or intolerance:

Meet with a Registered Dietitian Nutritionist. An RDN can help you understand which foods are safe to eat and how best to avoid items that may cause a reaction. When foods are cut from your diet, you may be short-changing yourself on important vitamins and minerals. An RDN can help ensure you get the nutrition you need for your health and lifestyle. Find a Registered Dietitian Nutritionist.

Learn About Ingredients in Foods. Eggs, wheat, milk and other allergy-causing foods are often called by other names. To help avoid allergens, the Food and Drug Administration has mandated food companies specify on product labels if any of the eight major allergens (listed above) is contained in the food. If you do not have an allergy to one of the eight, your RDN can guide you on how to further read an ingredient label.

Read Labels Carefully. Manufacturers can change ingredients of products without notice, so double-check ingredient labels every time you buy a food, even a familiar one. Cosmetics and beauty products also may contain common allergens such as milk, egg, wheat and tree nuts.

Talk with Your Day Care, School and Workplace. Make sure the teachers, nurse and administrators at your child's school or day care center are aware of your child's food allergies and that they know how to respond to adverse reactions your child may experience. Similarly, inform your coworkers of allergies you have. Some people are familiar with food allergies and know what to do if a person has a reaction; others may not and will need your help in keeping your risk for exposure low.

4 Tips for Better Breakfasts | healthcasket.in

                                                                    

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Based on modern science (and the wisdom of mothers throughout the ages), breakfast is a very important meal. Research shows breaking an overnight fast with a balanced meal can make a major difference in overall health and well-being, especially for children and teens.

Eating a smart breakfast can help improve behavior and school performance, as well as foster a healthy weight. On the other hand, skipping breakfast is a no-brainer, quite literally. When children skip breakfast, their brains and bodies suffer all day long. Here’s how to get your kids started on the nutrition fast track to a high-energy, health-smart day.

Start With Some Powerful Protein

Protein, a missing component in many morning meals, helps children go strong and stay focused until lunch. Go lean with protein choices: a slice or two of Canadian bacon, an egg, a slice of deli meat or cheese, a container of low-fat yogurt or peanut butter on toast. Think outside of the breakfast box: microwave a quesadilla on a wheat tortilla with black beans or enjoy a tofu scramble with chopped vegetables and grated mozzarella cheese.

Add in Nutrient-Rich Whole Grains

A high-octane carbohydrate will help energize both kids’ bodies and brains. Whole grains provide an extra nutrition punch. They have more fiber and nutrients, plus they tend to digest more slowly for longer lasting energy.

Serve kids whole-grain cereals like oatmeal. Or try whole-grain breads, muffins, waffles, pancakes or rolls to help the family rise, shine and get ready for a busy day.

Get Fresh with Fruits (and Vegetables)

Breakfast is a perfect time to enjoy the produce children need for optimal health. Go with fresh fruit: bananas, kiwi, pears, apples, mangoes, melon, grapefruit or whatever’s in season. Canned options (pineapple or mandarin oranges) and frozen fruits (blueberries and strawberries) are great in yogurt parfaits. How about chopped vegetables in an omelet or a refreshing glass of vegetable juice?

Make It Routine

Need some easy ways to beat the breakfast rush hour? Here are three ways to help fit a breakfast bonanza into your family's morning routine.

• Get organized the night before. Make a breakfast plan as you clean up from dinner. Set the table with bowls and spoons for cereal. Get out a pan for pancakes or a blender for smoothies. Prepare muffin or waffle mix so it's all ready to cook in the morning.
• Keep breakfast simple. On busy days, get the family going with something as quick as a bowl of whole-grain cereal with a banana or a slice of leftover pizza with orange juice.
• Pack your breakfast to go. If there's no time to eat at home, plan a nutritious option to eat in the car or bus. Busy teens can grab a banana, a bag of trail mix and a carton of milk. Also, check out the breakfast options available at your children’s school.

MAKE YOUR HABITS HEALTHY THIS YEAR | healthcasket.in

first visit-www.healthcasket.in Are you guilty of skipping breakfast, ordering takeout, getting jitters from coffee overload and counting potato chips as part of a viable diet plan? It's time to kick those habits to the curb and start eating right for the New Year. Here's a guide to help you get started. Eat Breakfast There's no better way to start your morning - and the year - than with a healthy breakfast. "It provides your body with the fuel it needs to make energy to keep you focused and active throughout the day," says Jessica Crandall, RD, CDE, Academy of Nutrition and Dietetics Spokesperson. Not only that, but if you are trying to lose weight, fueling your body regularly "will help you from possibly making unhealthy decisions later in the day based on hunger," adds Crandall. The key to a good breakfast is balance. Include lean protein, whole grains and fresh, frozen or canned fruits and vegetables. For example, oatmeal cooked with low-fat milk and sliced almonds and berries or crust-less quiche with mixed veggies, low-fat cheese and a slice of whole wheat toast. Cut Back on Caffeine Too much caffeine can interfere with sleep, can make you jittery and can cause you to lose energy later in the day, says Jim White, RD, ACSM-HFS, Academy Spokesperson. Keep your caffeine intake in check by limiting regular coffee to 3 cups or less a day. And watch what you put into it. Skip unwanted calories and sugar by drinking it as plain as possible. Need to wean off? White says to try three things: switch to half decaf or tea, drink plenty of water and eat small, frequent meals to keep up energy. Bring Lunch to Work How do you make bringing lunch to work easy? "Have your arsenal of food for the week. Have the right foods to put together," says White. "By stocking up the fridge, you're setting yourself up for success." White suggests preparing the week's lunches over the weekend — bake chicken, chop veggies, steam rice. Make sure your options include a combination of protein and carbohydrates. For example, whole grain bread with turkey, 1 cup of veggies and a piece of fruit. Or a salad with veggies and chicken, a piece of fruit and a 100 calorie cup of low-sodium soup. It doesn't have to be a full meal. "If you're crunched, get a snack," says White. Go for yogurt and fruit, crackers and low-fat cheese or hummus and baby carrots. Eat More Fruits and Vegetables Fruits and veggies add color, flavor and texture, plus vitamins, minerals and fibers to your plate. Crandall recommends picking one fruit or veggie you've never tried each time you go to the grocery store. "It's a great way to discover new options," she says. Don't let winter stop you from enjoying produce either. It might be harder to find fresh options, but frozen and canned are great alternatives. Cook Dinner at Home Making meals at home doesn't have to zap the last bit of your time and energy. The trick is to plan ahead. "If the week is cramped for you, then prepping on the weekend is a great time saver," says Crandall. Choose options you can make in advance. For example, cook a batch of soup you can portion out for lunches or dinner during the week, or bake a whole chicken to slice for sandwiches, wraps and casseroles, suggests Crandall. Use shortcuts such as pre-cut or frozen veggies and keep staples on hand such as low-sodium broth, herbs and lemons for flavoring. A quick and easy idea is to turn leftover beef into stew with beans, no salt added diced tomatoes and pre-cut veggies.

30-Minute Workouts for Any Schedule| healthcasket.in

                                                                 

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Who isn't in a time crunch these days? Even with the best intentions it's easy to fall off the workout wagon after a hiccup in a weekly routine. Yet, the beneficial effects of exercise are undeniable and far outweigh any risk in most adults. Current recommendations suggest adults get at least 150 minutes of cardiorespiratory moderate-intensity exercise per week, with two to three days per week of resistance exercise also recommended.

It's best to spread your activity out during the week, as well as breaking it up into smaller chunks of time throughout the day. In fact, "research continues to emerge supporting the notion that small bouts of exercise accumulated throughout the day may provide many of the same benefits as one continuous bout of activity," says Jessica Matthews, MS, an exercise physiologist at the American Council on Exercise. So, if you can't seem to find 30 consecutive minutes in a day for your workout, you can still fit it in by splitting up the time.

So how do we put those recommendations into practice? "Making time for physical activity starts with changing our mindset and treating workouts just as you would any other important appointment or commitment," says Matthews. "To help make fitness a priority, block off time in your day planner and treat it just as you would any other obligation."

30-Minute Workouts

Hold 10-minute mini-workouts. Matthews suggests taking 10 minutes in the morning, afternoon and evening to do some form of activity. This can include 10 minutes of bodyweight exercises (push-ups, crunches, lunges, squats, etc.) in the morning, a 10-minute brisk walk during your lunch break at work and 10 minutes of yoga-inspired stretching in the evening.

Involve the family in daily fitness. Thirty minutes will fly by if you get the kids engaged in something that they, too, can enjoy. Grab the family and head out for a walk, game of tag or bike ride.

Clean with purpose. Don’t just sweep the floor, scrub the floor. Don’t just unload the dishwasher, dance with the dishes. Minutes add up fast when you move more during your clean-up time.

Look for opportunities to walk. Suggest work meetings on the go. "Walk and talk in lieu of sitting in an office," suggests Felicia Stoler, DCN, MS, RD, exercise physiologist. "I do that with clients when the weather is nice versus sitting in my office," she says. If your job has you hanging out in airports on a regular basis, make that work for you, too. "When traveling, I like to walk and check out the stores in the airport — not to buy, but to keep moving before hours of sitting," Stoler says.

Stoler also points out how quickly 30 minutes of activity accumulates when you seek out opportunities, such as taking the steps, parking far away and doing yard work.

Holiday Food Safety | healthcasket.in

                               

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When your holiday feast ends, take steps to properly store extras so no one gets sick from eating leftovers.

Chill It Promptly

• Store leftovers in airtight, shallow containers (two inches deep or less).
• Refrigerate or freeze leftovers within two hours of cooking the food. Set your refrigerator below 40 degrees Fahrenheit and your freezer below zero degrees Fahrenheit.
• Remove turkey from the bone and store it separately from the stuffing and gravy. You can leave sliced breast meat, legs and wings whole.

Use It or Lose It

• Use refrigerated cooked turkey within three to four days. Use stuffing and gravy within one to two days.
• Eat leftover casseroles and cooked vegetables within three to four days.
• Finish fruit and cream pies within two to three days and cheesecake within seven days.
• Regardless of how many days have passed: If in doubt, throw it out!

Reheat Right

• Reheat leftovers to 165 degrees Fahrenheit. Bring leftover gravy to a rolling boil on the stove before serving it a second time.

Avoiding Gluten Cross-Contamination | healthcasket.in

                                     

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Keep it Clean and Separate at Home

Begun says that the easiest way to prevent cross-contamination at home is to make it 100 percent gluten-free. But that's not always practical, especially for a shared kitchen. The key is to keep things clean and separated. That means crumb-free food preparation surfaces, separate or carefully cleaned cooking and serving equipment for gluten-free foods, strategic food storage and good dishwashing skills.

Begun offers some at-home tips:

• Place gluten-free items above gluten-containing items in the pantry and refrigerator, so gluten particles don't fall or settle into gluten-free foods.
• Identify gluten-free foods with an indelible pen or stickers.
• Thoroughly clean all dishes, pots, pans and utensils between uses.
• Purchase a second, gluten-free toaster.
• Use a separate set of cutting boards for gluten-free food prep.
• Have two sets of condiment jars or a squeezable condiment container, reducing the risk of contaminated spoons getting dipped into your mustard or peanut butter.

Ask Questions When You're Dining Out

Keeping your own kitchen gluten-free is one thing, but you don't have control over the kitchen in a restaurant. You might order what you think is a gluten-free item, but once that dish arrives at your table, it could have been contaminated in any number of ways. For example, egg dishes can be prepared on the same grill as pancakes, fried items are often put in the same fryer as breaded items, or the same pot of water might be used to cook all of the pasta. "It's not enough to ask about ingredients. It's just as important to ask how a meal is being prepared and to ask questions about all utensils, equipment and surfaces coming into contact with your dish," says Begun.

Always ask that your meal be prepared:

• In its own separate and thoroughly washed pot or pan.
• Using separate and thoroughly cleaned cutting boards and utensils.
• With care by the food handlers to avoid cross-contamination of foods.

See Tips for Ordering Gluten-Free »

Consult Your Host at Social Gatherings

Social gatherings can be tricky. Commingling of people and utensils and serving dishes create the perfect environment for gluten to sneak onto your plate. But this doesn't mean you need to skip the party. First, let your host know ahead of time about your gluten-free needs. It's best to do this before your host starts planning the menu. A better idea is to offer to make a couple dishes of your own to share. "This ensures there are at least a couple of items you can eat safely and takes some of the burden off of your host," says Begun.

Go ahead and ask the host if you can serve yourself first, before dishes become contaminated. "It may seem like bad manners, but it has the exact opposite effect. Serving yourself first allows you to participate in the meal rather than feeling awkward for having an empty plate because the dishes aren't safe to eat," says Begun.

Pay Attention at the Grocery Store

According to Begun, just because a product has a gluten-free label doesn't mean it's safe for celiacs to eat. "Always read all ingredient statements to ensure there are no gluten-containing ingredients in a product and that the product has a low risk for cross-contamination."

Gluten-containing ingredients can show up as additives or appear under different names, so it's important to learn how to read labels. When in doubt, call the manufacturer.

Additionally, a food might not contain gluten, but it could have been harvested, transported or processed on equipment or in a facility that has also been in contact with gluten. One example of this is oats. "Even though oats do not inherently contain gluten, cross-contamination can easily occur in the food supply chain and, therefore, are off limits to people with celiac disease," says Begun. Some people can, however, tolerate moderate amounts of gluten-free oats. Look for "certified gluten-free" or "pure, uncontaminated."

Grocery aisles themselves can even be a site of cross-contamination. For example, a gluten-free product placed on a shelf underneath flours or fresh baked goods in loose packaging, or bulk bins with scoops that might be shared or containers that allow ingredients to leak through. Begun says it's best to avoid these items.

Enlist Help

In addition to bringing your friends and family on board with your gluten-free lifestyle, Begun recommends seeking the advice of aregistered dietitian nutritionist and joining a support group to help navigate the ins and outs of gluten cross-contamination.

"[A dietitian] is a great resource for learning how to read food labels and understanding cross-contamination pitfalls when eating outside the home," says Begun. Look for an RDN who is knowledgeable about celiac disease, gluten-related disorders and the gluten-free diet.

A support group can also be an invaluable resource, she adds, that can help with anything from learning which packaged foods are safe to eat, identifying gluten-free friendly restaurants and knowing which resources are reliable and credible.

A Sample Indian Diet Chart For Weight Loss | healthcasket.in

                                               

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SAMPLE DIET CHART FOR WEIGHT LOSS

Breakfast	· Omelette of 2 eggs, multigrain toast with low fat cheese and black coffee.· 2-3 idlis with sambhar.
Morning Snack	1 cup fresh yoghurt (dahi), ½ an apple, a handful of almonds or walnuts.
Lunch	· 2 rotis (without oil or ghee), 1 plate rice, 1 cup dal, ½ cup vegetable or chicken curry and 1 bowl salad.· 1 cup cooked rice (without starch) with ½ cup vegetable curry.
Afternoon Snack	· 1 cup moong bean sprouts, 15 peanuts with salt pepper and lemon to taste.· 1 cup yoghurt with cut fruits.· 1 apple.· Cucumber or carrot slices.
Dinner	· 1 roti ( without oil or ghee), ½ cup vegetable curry, 1 cup dal and 1 bowl of salad.· 1 cup rice (without starch),1 cup of dal and 1 bowl of salad· 1 cup of chicken curry, ½ cup of boiled rice ( without starch), 2 rotis (without oil or ghee) and 1 bowl of salad.
Evening Snack	· 1 glass milk.· Lime juice· Watermelon or any other fruit.

Protect Your Health with Immune-Boosting Nutrition | healthcasket.in

                                                                 

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Good nutrition is essential to a strong immune system, which may offer protection from seasonal illness, such as the flu, as well as other health problems including arthritis, allergies, abnormal cell development and cancers.

Help protect yourself against infection and boost your immunity by including these nutrients in your eating plan.

Protein is part of the body’s defense mechanism. Eat a variety of protein foods, including seafood, lean meat, poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.

Vitamin A helps regulate the immune system and protects you from infections by keeping skin and tissues in your mouth, stomach, intestines and respiratory system healthy. Get this immune-boosting vitamin from foods such as sweet potatoes, carrots, kale, spinach, red bell peppers, apricots, eggs or foods labeled vitamin-A fortified, such as milk or cereal.

Vitamin C protects you from infection by stimulating the formation of antibodies and boosting immunity. Include more of this healthy vitamin in your diet with citrus fruits like oranges, grapefruit and tangerines, or red bell pepper, papaya, strawberries, tomato juice or foods fortified with vitamin C, such as some cereals.

Vitamin E works as an antioxidant, neutralizes free radicals and may improve immune function. Include vitamin E in your diet with fortified cereals, sunflower seeds, almonds, vegetable oils (such as sunflower or safflower oil), hazelnuts, peanut butter or spinach.

Zinc helps the immune system work properly and may help wounds heal. Zinc can be found in lean meat, poultry, seafood, milk, whole grain products, beans and nuts.

Other nutrients, including vitamin B6, folate, selenium, iron, as well as prebiotics and probiotics, also may influence immune response.

Eating to Boost Energy | healthcasket.in

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Let's face it, we are in an energy crisis. We, as a society, are busy, overweight, stressed, out of shape and have poor eating habits — all contributing to low energy levels. One way to fix our energy deficit is how we eat. The right combinations of food can give you a much needed boost. Follow these strategies to maximize your energy.

1. Eat often. Eating every 3 to 4 hours can help to fuel a healthy metabolism, maintain muscle mass and prevent between-meal hunger that leads to unwise snacking. If you're currently only eating 1 to 2 meals a day, this will be an adjustment. As you're learning how to eat more frequently throughout the day, remind yourself that you will feel better and be more focused when you have fuel in your system on a regular basis.


2. Eat light. Eating just enough, but not too much, helps to curb cravings and reduces chances of overeating. Keep in mind portions are often too large. If your meal carries you 5 to 6 hours without hunger pangs, it's likely that you’re eating too much. Eating light will also prevent you from getting too full and feeling sluggish.


3. Balance plate. A balanced meal includes whole grains, lean protein, fiber-rich fruits and vegetables, fat-free or low-fat dairy and a small amount of healthy fats. Balance out your plate with all the food groups for sustained energy.


4. Snacks are a bridge. Don't skip this important eating event. Snacks should have protein and fiber-rich carbohydrates to provide lasting energy. Grab an apple and a handful of nuts, carrots and string cheese, or Greek yogurt and fresh berries. Keep in mind that snacks are not intended to fill you up, but to bridge you from one meal to the next.


5. Remove energy zappers. Skip the soda, sugary coffee and energy drinks. These foods may leave you buzzing for an hour, but will likely cause an energy crash.  Quench your thirst with water, fat-free or low-fat milk, low-calorie flavored water or unsweetened tea.

Building a Healthy Vegetarian Meal: Myths and Facts | healthcasket.in

                                                   

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Vegetarian meals are gaining in popularity — even with regular meat-eaters. Forty-seven percent of Americans eat at least one vegetarian meal per week, according to a recent poll by the Vegetarian Resource Group. That’s up 15 percent from similar data 10 years ago.

As more and more individuals reduce their carnivorous ways, one essential question remains: Are vegetarian and vegan diets healthy? The answer is yes. If appropriately planned, vegetarian or vegan diets can be healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases.

But many myths still surround the health implications of a vegetarian diet. See what the facts are when it comes to plant-based diets.

Myth #1: Vegetarians and vegans have a hard time getting enough protein.

As meat has become synonymous with protein, many consumers struggle to identify non-meat sources of this dietary building block. But adequate protein needs are easily attained through a well-planned diet. And, plant-based protein typically contains more fiber and less fat, both cornerstones of a heart-healthy diet. There are many versatile plant-based sources of protein that fit into a healthy eating plan: legumes (beans and peas), soy products, whole grains, nuts and (for lacto-ovo vegetarians) low-fat or fat-free dairy and eggs. Vegans should consume more protein than their meat and dairy-eating counterparts. That's "because protein from whole grains and legumes has lower digestibility than animal protein," says Reed Mangels, PhD, RD. Plant foods are encased in cellulose cell walls, which are hard to penetrate and digest. For familiar, high-protein vegan options, try bean burritos, vegetable and hummus wraps, or bean chili.

Myth #2: To build strong bones, you must include dairy in your diet.

Dairy is not the only food source that can help protect your bones. "A number of nutrients are needed for bone health, including calcium, vitamin D and protein," says Mangels. Each of these nutrients can be found in plant foods such as kale, broccoli, bok choy, calcium-set tofu and fortified soymilk. Some vegetables like spinach and rhubarb are good sources of calcium, but they are also high in oxalates, which decrease calcium absorption, so include a wide variety of other green vegetables more often.

If you are forgoing dairy, ensure that you get the recommended daily 1,000 mg of calcium by spreading your green vegetable intake throughout the day and choosing calcium-fortified foods such as non-dairy milk, ready-to-eat cereals, orange juice and tofu. In addition to following a nutrient-rich diet, weight-bearing exercise such as yoga, running, walking and strength training is an essential component for increasing bone strength.

Myth #3: Eating soy increases your risk of breast cancer.

For vegans and vegetarians, incorporating soy in the diet is an easy way to meet both protein and calcium requirements. Despite news reports to the contrary, there is no proven soy-cancer link. "Soy doesn't appear to have any effect on risk for breast cancer one way or the other," says Ginny Messina, MPH, RD. In fact, she says, "there is evidence that girls who consume soy in childhood and adolescence have a lower lifetime risk for breast cancer; soy in adulthood doesn't appear to have that effect." No matter what your diet preference, variety is key. Swapping animal-based protein for soy is a good way to add variety to your meals. Aim for whole food sources like soybeans, tempeh, edamame and tofu.

Myth #4: Vegetarian diets are not appropriate for pregnant women, children or athletes.

A well-planned vegetarian or vegan diet can meet the nutrient needs of people from all stages of life, including pregnant and lactating women, children, and even athletes. It's just about making sure you get the nutrients you need. Pregnant women, for example, need more iron. So expectant mothers should eat plenty of iron-rich foods and include a source of vitamin C to help increase absorption (iron is not absorbed well from plant-based sources). Try these iron and vitamin C combinations: beans and salsa, broccoli and tofu, black-eyed peas and collard greens.

For infants, children and adolescents, a vegetarian diet can promote normal growth. As with adults, vegan children may have slightly higher protein needs because of how the body digests plant protein. However, these needs typically can be fulfilled if the diet provides enough calories and diversity of foods.

And while most competitive athletes require increased energy, protein and nutrient needs for optimal performance, there's no reason that they can't get everything they need nutritionally from plant sources. All it takes is a little diligence in menu planning.

Myth #5: Just because it is vegetarian it is healthy.

The "vegetarian" or "vegan" label doesn't automatically equal good health. While some cookies, chips and sweetened cereal might be vegetarian foods, they are also likely high in sugar and unhealthy fats. Meatless eaters might find it easy to load up on processed foods like veggie burgers, but those items aren't necessarily any healthier than their animal counterpart. And cheese, while a good source of calcium, also contains saturated fat and cholesterol. So what is the best way to assure a food is a good choice? Read the label. Look for low levels of saturated fat, cholesterol and sodium. These key nutrition label components are much better indicators of a food's health than whether or not it is vegetarian. Being a healthy vegetarian eater means loading up on veggies, fruits, whole grains and lean proteins.