Tag

weight loss foods

Browsing
In Articles to munch on

TALK TO THE FIST, BABY!

No Comments

Remember those `united we stand, di vided we fall’ ads that used to play on DD? Those cute little short films, about the importance of unity? The funda was simple: five fingers by themselves will not be effective unless you close your fingers and make a fist. The same principle works for your body as far as a balanced meal is concerned.

5 FINGERS OF WEIGHTLOSS
By themselves, the Five Fingers of Weight Loss -proteins, carbohydrates, fats, vitamins and minerals -have their own functions. But the various nutrients must act in unison for effective action. In other words, for long-lasting weight loss or weight management, you need to eat all five nutrients. Every day. There is no other way.

The Five Fingers of Weight Loss can further be broken down into three macronutrients (proteins, carbs, fats) and two micronutrients (vitamins, minerals); the reason it is divided this way is because it rep resents the relative importance on your plate.Don’t overload your vitamins at the cost of carbs, or cut fats and go crazy about protein.Too much emphasis as well as the absence of any one nutrient will compromise your health and result in short-term gains ­ sending you right back where you started. Any meal plan that is skewed towards any food group, including proteins or raw veggies,w i l l give rise to a host of medical problems, and will result in a diminishing effect on your system. If you think your diet is unbalanced, it is. You cannot be short-sighted about it as the ills will eventually catch up with you.
On your plate lies the answer to many issues plaguing your life ­ from the mental to the physical. Your plate holds not just fuel for your system, but carries all the tools you need to do more with your body and your life. Because food is not just fuel. Food is power.
Collectively, these five nutrients are your defence against disease, obesity, heart at tacks and almost anything else you need to ward off. Diabetes? Make a fist. Heart disease? Hey, you’ve got your fist. Obesi ty? Talk to the fist, baby! So many dis eases are lifestyle-related and can be eradicated -not just improved -by the rule of the fist.

 

 

 

 

 

Continue Reading
By
In layer3

FLOUR POWER

11 Comments

Seemingly innocuous, flour has im mense power. Embedded in each grain are nutrients impatiently waiting to jump out and help your body combat diseases, and support you with your personal health goals. But how do you choose bread that’s good for you?
Different flours have different powers.Let’s sift through the grain.

  • WHEAT-BASED FLOURS

Most of the wheat or atta used in Indian cooking is culled from the semi-hard wheat varieties or durum that are easily available, versatile, power-packed, tasty and good for you. Atta, cracked wheatlapsi fada and semolina sooji are all high-fibre, and are sources of both healthy carbs and fats. They have been associated with the reduction of bad cholesterol and high blood pressure and mitigate the risk of diabetes as well.While it is true that maida or refined flour -also part of the wheat family -has less fibre than its cousins, that doesn’t mean it’s fattening. The only difference is that it goes through your body faster and does not require as many calories to digest it ­ digestion also burns calories. However, all wheat-based flours have gluten. So, those with gluten allergies need to take note.

  • MILLET-BASED FLOURS

Flours from the millet family (millet is a small-seeded grass) are gluten-free. If you have gluten allergy, the millet family can be your choice of flours. Jowar, and its close relative, bajra, both belong to the millet family. Jowar lowers the risk of heart diseases as well as cholesterol. It also has cancer-fighting properties because of the presence of antioxidants, and brims with protein, calcium and iron. Bajra is a great source of energy, aids diges tion, is good for the heart, and with its ability to increase insulin sensitivity, is also great for diabetics.

  • RAJGIRA AMARANTH FLOUR

The Indian kin to the superfood quinoa, this flour -made from the seeds of the amaranth plant -is a tasty non-gluten option. Rajgira has high iron, calcium, protein and antioxidant levels. Since it retains the hull during the process of making atta, the nutrients are retained.

  • RICE FLOUR

Used a great deal in Southeast Asian cooking and in Indian dishes, like neer dosa, rice flour is good for those with gluten intolerance.

  • SOY FLOUR

Soy beans are ground to make soy flour, which comes in full fat and low fat op tions. It bursts with vitamins and minerals, and is also one of the best vegetarian sources of Omega-3 fatty acids. Soy protein is great for women post menopause and also for elderly women.

  • QUINOA FLOUR

Quinoa is a 100 per cent vegetarian reference protein ­ which means that all the protein present in it is absorbed by the body. The only other food that does this is egg white, a non vegetarian option. The flour can be made at home simply by mashing up the quinoa and using the powder for any dish.

Ultimately, it’s how you treat your flour that takes away or adds to its benefits. Bathing it in ghee, oil or sugar will cancel most of its benefits.

 

Continue Reading
By
In layer1

THE A-Z OF TETRA PAKS FOR PROTEINS DIET

No Comments

Did you know that boiling and re-boiling milk on a high flame for an extended period of time affects its nutritional content, particularly the proteins and B group (B1, B2, B12) of vitamins? These vitamins evaporate as heat increases. A lot of people are unaware of the fact that consumption of fresh milk is always advisable, and just one boil is enough to retain the nutrients of milk. A recent survey conducted by Research Pacific India reveals that 60 per cent mothers are unaware about the nutrition loss in milk due to boiling. Even after the first boil, they continue boiling it for about seven minutes. If you’re buying milk from the milkman, the ideal way to consume it is to heat it at 100 degrees Celsius for less than 8 to 10 minutes.
Another great solution is to opt for tetra paks. With rampant adulteration and microbial contamination of milk causing varied health risks, the use of aseptic packaging is a boon for the white revolution. Using either UHT (ultra high temperatures) or HTST (high temperature short time), the milk is heated on a prescribed high temperature for only a few seconds and then cooled down and immediate ly aseptically packed in tetra paks. This not only prevents entry of any microbes but also helps retain the nutritional strength of the packaged product. Once you open the tetra pak, refrigerate it and consume the milk within two to five days.Apart from being environmentally friendly, aseptic packaging increases the shelf life of the product, eases its transportation and also prevents adulteration of any sort.There are many myths surrounding tetra paks. We bust a few elementary ones:

MYTH #1

Tetra pak milk and dairy products have added preservatives: The use of high heat (75 degrees Celsius for 15-20 sec or 138 degrees Celsius for 23 seconds) helps remove all micro-organisms from the milk including bacterial spores. This process, followed by packaging, is conducted in a sterile con dition. The packing technique further helps prevent spoilage of the milk. All this together aids preservation and hence no additional preservatives are added.

MYTH #2

Tetra pak products are not nutritious: Heating on a high temperature for a very short time prevents the loss of most nutrients ­ something that occurs in the conventional method of boiling. Many homemakers repeatedly boil milk for long durations to ensure that all microbes are de stroyed but in doing so, there is in turn a loss of all wa ter-soluble vitamins. This is the reason why aseptically packaged milk and milk products have better nutritive val ue than other forms of bottled milk.

MYTH #3

Tetra pak milk needs boiling: Boiling of tetra pak milk is an unnecessary step that causes loss of many B complex vi tamins plus leads to wastage of time and resources. The aseptic packaging involves transferring the UHT treated milk into pre-sterilised packages in a sterile environment, thus there is no risk of contamination and therefore no need to boil the milk before use. You can have it directly or warm it slightly to have it as a hot beverage.

MYTH #4

Tetra pak is not suitable for children: With hygienic packaging of unparalleled quality, tetra pak milk is extremely safe for a child’s growth and development. Easy usability, convenient portability, and better nutrient strength ­ all these factors make it a preferred choice for kids.
The Food Safety Standards Authority of India (FSSAI) has confirmed that 70 per cent of the milk available in the country is adulterated with detergent, glucose and skim milk powder. Hence, though we consume milk for its protein and calcium which may be retained post boiling too, tetra pak is an ideal option for packaged milk as it eliminates the chances of adulteration due to its absolutely hygienic process ing and packaging methods.

 

Continue Reading
By
In layer3

THE PAINLESS GUIDE TO NOT GAINING WEIGHT

No Comments

Traditionally, men’s fitness has always been associated with getting bigger and not smaller.From the days of Rocky Balboa and John McClane to Vin Diesel and John Statham, big beefy guys defeated the bad guys and got the girls. The notion of fitness with getting thinner -and not beefier -is a relatively newer phenomenon for men, who, like women, are putting on more weight because of a sedentary lifestyle.

While it’s important to spend more time in the gym, getting off the couch may not be the only way to banish your inner, and outer potato. Paying attention to nutrition becomes crucial to losing weight and keeping it off. While the schools of thought on weight loss are as diverse as the people who graduate from them, I’ve broken them down into Hard and Smart. The difference is replacing the old idea that you need to kill yourself to achieve anything in life (Hard) with the belief that you can have your cake, and eat it too (Smart).

Hard: Eat less, weigh less Smart: Eat to lose

If you’ve been drastically cutting calories when you want to lose weight, here’s why you shouldn’t. Cutting too many calories puts you body into starvation mode. When your body is in this mode, it can’t metabolise, or burn fat (because fat burning occurs only when your body is adequately nour ished). If your body can’t burn fat, it starts to burn the next best thing: muscle. The more muscle you lose, the more your fat cells start to increase: the lost muscle is replaced by fat. And the more fat cells you have, the greater your body’s tendency to store more fat when you get back to eating `normally’. Fat burning is at its optimum when your body is adequately nourished with a balanced and healthy diet. So many of my clients have to eat more than they ever did (healthier stuff like fruits, veggies, egg whites), and that too at frequent intervals.

Hard: No snacking Smart: Eating every 2 hours

Eating between meals was said to be the culprit behind weight gain, with the implication that you needed to eat only during your main meals (breakfast, lunch and dinner) to lose weight. However, studies have disproved this belief.You need to get away from the age-old habit of packing your day’s nutrients into three-four meals, and instead, spread them out in the form of smaller, more frequent meals.

Digestion itself is a calorie burning activity ­ just like walking, running or jumping. By eating smaller meals through the day, you allow your body to burn calories through the digestive process. Eating every two hours (not more or less), I find, is the best way to take advantage of this phenomenon.

Hard: Sweat more, eat more Smart: Sweat less, eat smart

So many of my clients come in with the idea that they can eat whatever they want, so long as they are working out. It’s such a hard way to lose weight. It’s really just about the math. If you eat a 1,000 calorie burg er, you will need to jog for approximate ly two hours to burn it off. Would n’t an easier option be to choose a less calorific version of the same dish? Restaurants all over the country can make low-fat versions of your fave foods. Eat smart. Spend less time in the gym. Exercise can only complement, and never replace food as a way to lose weight.

Hard: Fixed workouts Smart: Get moving to get losing

You don’t necessarily have to workout at a set time and at a set place to get your weight loss going. Increase your level of daily activity. Walk up the stairs instead of taking the elevator or escalator. Include more activities like hiking or cycling when you vacation. Walk over to your colleague’s desk instead of emailing them. Your body will take note of the cumulative increase in activity and will reward you by losing the weight. You’d be surprised at how effective, and motivating, this is.

Hard: No junk food… ever Smart: Everyone’s invited

Your life is made up of all sorts of buddies: the nerd, the shopaholic, the one you can call at 4 am to bail you out of jail or the one who has seen you through drunken binges and toxic relationships. You’ve got to use the same logic with food. Food exists in all kinds of shapes, sizes and forms. Some you need to be acquaintances with, some you can be good friends with, and some you can be best friends with. But the good news is, you can be friends with all kinds of food.

Best friends (What you can eat daily): Rice, roti, bread, upma, kurmura, dalia, cornflakes, popcorn, noodles, poha, bhel, spaghetti, whole wheat pasta, vegetables, chicken, fish, turkey, dal, grapes, mangoes, bananas, paneer, skimmed milk, curd, egg white, quinoa, khus khus, sweet potato, rava, sooji, bajra, jowar.
Good friends (Once or twice a week): Cheese, fried food, pizza, prawns, cake, ice-cream, samosa, batata vada, pakoda, fried wantons, jalebi.
Acquaintances (Once a month): Lard, bacon, beef, mutton, pork, shellfish, smoothies, fruit juice, aerated beverages.
Continue Reading
By
In Articles to munch on

OATS ARE GOOD FOR DIET FOOD

No Comments
Having a multifaceted health aura around it, oats is a top ranker in the list of superfoods. This superfood is always the preferred cereal grain for preventive treatment in the case of cardiovascular diseases, diabetes, cancer, blood pressure and even bowel function.

Oats contain a specific type of soluble fibre called beta-glucans, which is known to lower cholesterol. This soluble fibre breaks down, as it passes through the digestive tract, forming a gel that traps substances related to cholesterol, causing a reduction in its absorption from the bloodstream. The bad cholesterol (LDL) is trapped without lowering the good cholesterol (HDL). Apart from its selective lipid-binding role, oats also are one of the best sources of tocotrienols. These are antioxidants which combine with tocopherols to form vitamin E, which in turn helps lower serum cholesterol build up.

Today, the market has a variety of this wonder cereal available in many different forms. Here are the different varieties of oats and their nutritional benefits:

Whole grain oats

Also known as oat groats (minimally-processed oats, high in nutrition), these are whole oat kernels with the inedible hull removed. They have a chewier texture and are best eaten hot, as breakfast porridge. They take the longest time to cook ­ approximately an hour on the flame!

Steel-cut oats

Also called Irish oats, they are whole oat groats which have been chopped into small pieces with metal blades. This increases their surface area to absorb water. Thus, they cook faster ­ approximately 20 minutes on the stovetop.

Scottish oats

More popularly known as oatmeal, these o

ats are stone-ground into irregular broken bits ­ a method that originated in Scotland centuries ago. These have a creamier texture than steel-cut oats and take about 10 minutes to cook on high flame.

Rolled oats

In this, the oat groats are steamed to soften them and then rolled into flakes. This process stabilises their healthy oils and extends their shelf life without significantly affecting their nutritional profile. They take approximately 10 minutes to cook on the stovetop.

Quick oats and instant oats

These oats go through the same process of steaming and rolling as rolled oats but for a longer time, so they are partially cooked. They are rolled thinner and are thus creamier and less chewy in texture. Since they are already broken down finely, they don’t keep you feeling full like steel-cut or rolled oats. They can be prepared by simply adding hot water and letting them stand for a few minutes. Since they are already pre-cooked, they just need to be rehydrated and are ready to eat. When you buy these plain and unsweetened, their health benefits are similar to rolled oats.

Oat bran

This is the outer layer of the oat groats that is ground into a coarse meal and is high in soluble fibre. It contains almost all the fibre in an oat kernel. It is technically not a whole grain since it is ground only from the bran layer. However, it has health benefits of a whole grain.It can be cooked into a hot, creamy cereal in two minutes on the stovetop or added to other cereals, yogurts and smoothies to increase daily fibre intake.

Point to remember

The nutritional profile of different oats is essentially the same whether it is left whole, cut, rolled or ground.

 

 

 

 

 

 

 

 

RECIPE IDEAS OATS PONGAL

Ingredients: Rolled oats or instant oats: 1 cup I Yellow moong dal: ½ cup cooked soft I Spinach (finely chopped) : 1 cup I Ginger (grated) : 1 tsp I Green chillies (slit): 2 I Salt to taste For tempering: Cumin seeds: ½ tsp I Black peppercorn (lightly crushed): 8 I Asafoetida: 14 tsp I Curry leaves: 6 I Ghee: 2 tsp Method: Heat the ghee, add all the ingredients used for tempering and then the ginger and green chillies. Add spinach and sauté for 2-3 minutes. Pour the water, bring to a boil, and then add salt and oats. Reduce the flame, cook for 4-8 minutes, depending on the oats. Add cooked dal and cook for another 2-3 minutes. Serve hot.

BIRCHER MUESLI

Ingredients: Rolled oats: 25 gm I Dried apricots (or any other dry fruit) : 1 tbsp I Almonds, walnuts or hazelnuts (roughly chopped): 6 I Apple juice: 6 tbsp, Green apple (coarsely grated): 1 I Milk: ½ cup I Spoonful of yogurt to top I Honey for garnish Method: Soak the oats and dried apricots in the apple juice overnight (that’s the key step). Put the apple in a bowl along with a pinch of salt. Add the soaked oats and then pour in the milk, to make its consistency like a porridge. Add the nuts and a dollop of yogurt. Drizzle the honey on it. Serve chilled.

How healthy is the food? (Click here to find out how healthy is your favorite foods )

 

 

Continue Reading
By
In layer1

RAINY SEASON WEIGHT LOSS CHECKLIST

No Comments
It’s raining buckets. You theatrically sigh in pretend lament as your heart secretly does cartwheels ­ no exercise today! For those of you who find it hard to reign in the urge to skip rained-out workouts, I’ve got bad news.I am going to suggest ways to lose weight, eat smart and exercise within the four walls of your home. Don’t hate me.It’s all for your own good.
Unless you have a home gym or a place of exercise that doesn’t involve some travel, there will be days where you genuinely won’t be able to make it. But I find that a lot of people use this season as a pretext to get off the health track entirely. Why gain when it rains? Look at it this way: a healthy monsoon means that when the party season rolls around, you are looking smoking hot. Instead of taking a rain check this season, take in the rain checklist instead…

 

FOR FOOD

You don’t have to plough slippery streets and negotiate overflowing gutters to get to a nutritionist. Online meal plans as well as online home delivery options abound. Nutritionists have also started online programmes so, after preliminary health checks and blood tests, the meal plan gets delivered straight to your inbox.

If you aren’t going to a nutritionist, do your research online and carefully choose diets that consist of about 25 per cent protein, 10 per cent (good) fats like MUFA, PUFA and Omega-3 and 65 per cent carbs (which includes fruits, vegetables, breads, pastas and the like). Needless to say, your carb intake needs to tip in favour of healthy fruits and vegetables. Check with your doctor that the diet ensures weightloss or maintenance (whatever your aim), and will not affect your general health. Also, don’t forget to monitor your oil and sugar content during the programme: depending on your lipid profile, 2-4 teaspoons of oil a day is all you need to ensure that your low-cal food has both fat and flavour. I’d also advise you to break up any diet you take into smaller meals and eat every two hours. The process of digestion burns calories and smaller meals help keep your body in the digestion mode for longer.

One of the most fun parts about going online though is tracking your progress -there are tons of weight tracker apps out there. But be honest to yourself.

FOR COMFORT FOOD

There’s something about the monsoon that heightens the senses and the food cravings with it. Avoid common comfort food traps. While bhujiyas and pakoras are standard monsoon comfort fare, other healthier options also work. Corn-on-the-cob or bhutta is a brilliant and incredibly healthy masala-filled option. Corn-in-a-cup also works. Boiled black chanas, piping hot idlis with yummy sambhar, masala rava idlis, hot masala chai (without tons of sugar), hot soups, boiled peanuts, kebabs, chicken tikka (with low oil), grilled vegetables, dosas, neer dosas, uttapams and upma -all have the ability to satisfy your craving for something fried in the rains.

 

 

 

 

 

 

 

 

 

 

FOR EXERCISE

If you can’t make it for a walk or the gym, you’d be surprised with the kind of workouts DVDs can give you. These may even go one step further, providing that missing bit of variation to your workouts, leading you to exercise mus cles that may not have been active in your regular workouts. Or just climb stairs or jump rope: both are amazingly simple ways to get your heart rate pumping just enough to lose weight.

So there you have it. The no-excuses guide to monsoon fitness. And a no-holds-barred solution to looking your best during the monsoon months.

 

Continue Reading
By
In Articles to munch on

HOW VITAMIN B12 IS GOOD FOR WEIGHT LOSS BODY?

No Comments

Not much is known about vitamin B12. People usually aren’t aware of its vital role in keeping the human body together. B12, an integral part of the B complex group of vitamins, is responsible for many things that we take for granted ­ it helps in the conversion of carbohydrates into glucose, pushes up our energy levels and keeps lethargy at bay. It is vital in regulating both the nervous and digestive systems, which implies that adequate quantities of this vitamin decrease stress, fight depression and keep the brain from shrinking.

B12 also helps shield you from heart disease by regulating your cholesterol levels and protecting you from high blood pressure and stroke. It is, in addition, crucial to the maintainence of your nails, skin and hair. It also keeps you looking young as it aids in skin cell renewal. Wait, it’s not over yet.

This vital vitamin has a role to play in your body’s metabolism and helps in producing the all-important red blood cells. And when it’s done with that, it moonlights as an anti-cancer superhero, fighting colon, breast, lung and prostate cancer. Phew! Like all things we take for granted, B12 is missed only when its levels drop. Many conditions affect the body’s ability to absorb this vitamin’, ranging from severe anaemia to the thinning of the stomach lining, to diseases that affect the small intestine (celiac disease and Crohn’s disease). Problems with the immune system like lupus or Grave’s disease and heavy drinking also interfere with the way B12 is absorbed by the body.

But all’s not lost. And even if it has, it can easily be regained. 
B12 is abundantly available in many foods like meats, eggs, milk, cheese, certain kinds of fish and liver. For those who don’t eat these, B12 supplements are widely available.

But all’s not lost. And even if it has, it can easily be regained. B12 is abundantly available in many foods like meats, eggs, milk, cheese, certain kinds of fish and liver. For those who don’t eat these, B12 supplements are widely available.

For those with severe B12 deficiency, intramuscular doses is a medically-approved way of compensating the lack of it. The best part about this vitamin though is that it is water-soluble, which means that after the necessary levels get absorbed by the body, the extra amounts are excreted naturally by your body.

But don’t self medicate. You need to check with your doctor before deciding how exactly to tackle a B12 deficiency. Sometimes it could be symptomatic of a larger problem.

If you are feeling chronically tired, get your B12 levels checked. The prescription may be as simple as eating more B12-rich foods or popping a pill.

Vitamins B12 is very important for good immunity, energy, stamina and to prevent hair-loss.

Continue Reading
By
In Articles to munch on

EASY DIET PLAN

No Comments

 

Celebrity nutritionist and founder of www.nourishgenie.com, Pooja Makhija weighs in on the easiest way to diet.

Let’s face it. No one likes to diet. If you’re used to getting your four square meals a day, the word ‘diet’ conjures up scenarios of no meals at all, of empty plates or you emerging from the fridge empty-handed, wistful about the old days when you could, quite simply, eat. How about banishing that scenario, and creating a new one where no foods are the enemy, and where being healthier is a lot easier than you think?

The trick is not to eat sparse but eat smart and no, there is absolutely no need to go crazy. Think of your body as a willful child. Or better yet, a hormonal teenager. The more you restrict your intake, the more it will fight back . So here are some weight loss tips that will not only help you reach your goal weight but also help you stay there.

  • Love All, Eat All

The easiest way to diet is to include all foods – or mostly all – but to ensure that they are eaten in moderation and prepared healthfully. On my diets I prescribe pasta, noodles, rice, roti, bread, mangoes – almost everything except a few foods like red meat, for example. In this way, you don’t feel deprived and you resist the urge to play truant. Starvation – or even fad diets – is the worst thing you can do to yourself. Food is the only source of fuel for your body and the best diets consist of a daily consumption of 65% carbs, 25% protein and 10% fats. You can get a general diet online – by calculating your Basal Metabolic Rate online and subtracting 100 calories from it. So if your BMR is 1500 calories, you need to choose a 1400 calorie diet – or even a customized one from www.nourishgenie.com – which obviates the need to meet a nutritionist in person.

  • Eat Every Two Hours

Apart from breathing, eating and sleeping, your body burns calories digesting food. Breaking up your meal plan into smaller meals and eating every two hours ensures that your body is constantly in the ‘gym’, burning more calories through the day than it normally does.

  • Eat Smart

Choose weight loss foods that your body burns more calories to digest than the calories they contain – called negative calorie foods, these include apple, grapefruit, lettuce, for example – as well as include more healthy weight loss foods like egg whites, salmon, leafy greens, beans, legumes, broccoli, sprouts, boiled potatoes, cottage cheese and avocados.

  • Exercise

You don’t have to go mad. Just a daily brisk walk will do but if you find that that’s not quite your cuppa tea and the thought of walking daily bores you to death, you can do aerobics, Zumba, running or whatever gets you moving.

  • Hydrate and Sleep

Drink lots of water and get your Zzzzs in. Both lack of sleep and water have been scientifically proven to derail weight loss efforts so don’t forget to get plenty of rest and fluids to use these weight loss tips well make your weight loss wishes come true.

Continue Reading
By
In Articles to munch on

NOURISH GENIE:TAKE IT WITH A PINCH OF SALT

No Comments

Can’t do without it, and definitely can’t do with too much of it. Salt is a chemical compound called sodium chloride ­ 40 per cent sodium and 60 per cent chloride. Studies recommend that the upper limit of salt for adults is anywhere between 3.75 5 gm (sodium intake between 1.5 2.3 gm per day) which actually measures to just a tsp of salt per day. This is the ideal amount of salt for all healthy adults without high blood pressure, diabetes or cardio-vascular diseases.
WHY DOES THE BODY NEED SALT?
Cutting back on added salt is a small way to avoid over consumption. Do remember that you don’t need to add salt to all the food items you are consuming ­ 75 per cent of the salt you eat is already present in everyday food items, like bread, breakfast cereals, ketchup and a lot of canned foods. Fortunately, nutrition labels on most ready made foods indicate the salt content in them. (1 gm sodium = 2.5 gm salt; so if you know how much sodium is present in a food item, you can roughly know the amount of salt it contains). Here’s how you can decode the labels: High salt content: If the salt content is higher than 1.5 gm per 100 gm of the food product, the sodium content mentioned will be 0.6 gm per 100 gm. Low salt content: If the salt content is 0.3 gm for less per 100 gm of the product; equivalent sodium content would be 0.1 gm per 100 gm.
Medium salt content: Foods between high and low figures. e Also note that dis-solvable vitamin supplements and painkillers contain up to one gm of salt per tablet. It would be advisable that you switch to non-effervescent counterparts, especially, if you have been asked to watch your salt intake.

WHY TOO MUCH SALT IS BAD FOR YOU
If you binge on foods that are too salty, you feel bloated and puffy hours later. This is be cause eating too much salt causes your body to retain more water, which increases the blood volume. This furthur leads to excess pressure on the blood vessels, thus demanding a lot of hard work from the heart in order to ensure smooth blood flow through the body. This is the main cause for high blood pressure and various heart dis eases. Other metabolic disorders associated with excess sodium intake include osteoporosis, kidney stone, asthma and gastric cancers.
SALTY FOODS ONE MUST AVOID
Cheese Pickles Papads Salted nuts Wafers, chips and other savoury farsan Soy sauce Tomato ketchup, mayonnaise and other ready-made sauces Breads Ready-to-eat soups, noodles, pasta
BALANCE THE SALT INTAKE
Focus on potassium
Increase in the level of potassium helps lower sodium levels, thus balancing blood pressure positively. Potassium rich foods include fruits like plum, peach, banana, muskmelon, avocados, orange, spinach, prunes, raisins and apricots to name a few.
Increase your water intake
This is the best way to flush out the excess sodium and maintain correct pH balance in the body. Aerated waters, sodas, energy drinks are unfavourable and can easily sabotage your efforts to maintain normal blood pressure.
Rinse canned foods
Vegetables and meat that are packed in brine (salt solution) always increase the salt content in the body.Rinse them to wash away extra salt.
Replace salt with herbs
Instead of reaching out for the salt shaker to add that extra flavour, season your food with citrus juices, herbs and spices.

Continue Reading
By