KNOW YOUR NUTRITION

HEALTHY TREATS!
GIVEN BELOW ARE A FEW HEALTH MEALS YOU CAN OPT FOR.

A BOWL OF OAT FLAKES OR MUESLI. YOU CAN MAKE THIS MORE INTERESTING BY ADDING SOYA MILK, YOGURT WITH BERRIES OR SOMETIMES MILK AND NUTS TO IT. IT MAKES FOR A GREAT BREAKFAST.

1. A FRUIT POWER-SHAKE. ALONG WITH YOUR MILK AND FRUIT, BED SOME FLAX SEEDS OR PUMPKIN SEEDS. YOU CAN ALSO BED SOME NUTS. IT MAKES FOR A GREAT MEAL BETWEEN MEALS. IT'S HEALTHY AND FILLING.

2. YOGURT WITH FRUITS AND NUTS MAKES A GREAT DESERT. DRIZZLE SOME HONEY ON IT AND SEE IT TAKE CARE OF ALL YOUR CRAVINGS.

3. WHOLE WHEAT TOAST WITH PEANUT BUTTUER OR YOGURT CHEESE ( HUNG CURD DIPS ) OR TOMATO CHUTNEY ARE GREAT BREAKFAST ITEMS.

4. CHANNA CHAAT AND MOONG SPROUT CHAAT ARE GREAT EVENING SNACKS AND FILLLED WITH PROTEIN.

5. GRILLED COTTAGE CHEESE ON KHAKRA MAKES A GREAT EVENING SNACK.

BESIDES THESE, GO IN FOR FOODS THAT ARE RAW, ( BUT MAKE SURE THAT THEY ARE CLEANED PROPERLY ) STEAMED, GRILLED OR BAKED. AVOID THE DIET SNACKS AVAILABLE IN THE MARKET AS THEY ARE NOTHING BUT HIDDEN FATS.

NUTRITION FOR CHILDREN

IF YOU INCULCATE CORRECT FOOD HABITS IN YOUR CHILD YOU WILL SEE HIM OR HER GROW HEALTHY AND HAPPY.

FEW GUIDELINES:

FOR TODDLER

* BREAST FEEDING IS FAR MORE NUTRITIOUS THAN BOTTLE FEEDING, BUT MAKE SURE THE MOTHER IS WELL NOURISHED.

* BEFORE SIX MONTHS OF AGE DO NOT LET YOUR NEWBORN HAVE WHEAT, DAIRY, SOYA, CITRUS, NUTS OR EGGS.

* RESTRICT SWEET FOODS AND DRINKS TO PREVENT YOUR CHILD FROM DEVELOPING A TASTE FOR THEM. GIVE DILUTED FRUIT JUICES INSTEAD OF SWEET SNACKS.

FOR TEENAGER

* ENCOURAGE YOUR CHILD TO EAT FISH OIL SUPPLEMENTS AND/OR NUTS AND SEEDS.

* REGULARITY OF MEAL TIMES IS ESSENTIAL.

*DIFFERENT COOKING METHODS AND NEW ATTRACTIVE COMBINATIONS ENCOURAGE THE CHILD TO EAT MORE.

* THE CHILD SHOULD NEVER BE HURRIED WHILE EATING. THE ATMOSPHERE SHOULD BE PLEASANT, PEACEFUL AND LACKING DISTRACTIONS.

* FOODS LIKE TEA AND COFFEE SHOULD NOT BE GIVEN AS THEY OVER-STIMULATE THE SYSTEM.

* VEGETABLE JUICES SHOULD BE ENCOURAGED AND ALSO EATING PLENTY OF VEGETABLES.

* A MINIMUM OF THREE FRUITS SHOULD BE CONSUMED IN A DAY.

* FRIED FOOD AND WHITE FLOUR SHOULD BE AVOIDED.

* IF A CHILD IS VEGETARIAN, ADD A VITAMIN B-12 SUPPLEMENT TO THE DAILY DIET FROM THE START.

* CHILDREN NEED ATLEAST 2 HOURS EXPOSURE TO SUNLIGHT IN A DAY. EXERCISE ON A REGULAR BASIS IS IMPORTANT TOO.

FOODS FOR HEALTH

AILMENTS AND MALNUTRITION HAVE A MAJOR CONNECTION. THUS, MANY COMMON DISEASES TODAY CAN BE CURED BY CORRECT NUTRITION.

A FEW GUIDELINES......

1. OSTEPOROSIS AND NUTRITION

* REDUCE YOUR MEAT AND DAIRY CONSUMPTION. MAKE SURE YOU SUPPLEMENT YOURSELF WITH PROTEIN INSTEAD. NUTS, PULSES AND EGG WHITES ARE GREAT OPTIONS.

* FISH IS A MAGICAL FOOD FOR PEOPLE WITH OSTEOPOROSIS; MAKE SURE YOU EAT FISH REGULARLY.

* MILK IS VERY IMPORTANT; ONE BAY HAVE DIFFERENT KINDS OF MILK, LIKE SOYA MILK, ETC.

2. HEART AND NUTRITION

* AVOID FRIED FOODS.

* LIMIT YOU MEAT INTAKE.

* EAT PLENTY OF FRESH FRUITS AND VEGETABLES ESPECIALLY LEAFY VEGETABLES AND BEANS WHICH ARE RICH IN FOLIC ACID.

* EAT OATS-THEY ARE HIGH IN FIBRE.

* DO NOT SMOKE.

* AVOID EXCESS SALT.

3. DIABETES AND NUTRITION

* CINNAMON HELPS TO STABILIZE ALONE SUGAR.

4. CANCER AND NUTRITION

* GARLIC HELPS PREVENT CANCER AS IT CONTAINS SULPHUR WHICH HELPS DEAL WITH TOXINS.

* SOYA BEANS, BEANS AND LENTIS ARE ASSOCIATED WITH LOWER RISK OF BREAST AND PROSTATE CANCERS.

* FRESH HOME MADE YOGURT IS YOUR DIALY PROBIOTIC SUPPLEMENT AGAINST CANCER.

* SESAME AND SUNFLOWER REFER ARE GREAT ANTIOXIDANTS AND EIGHT AGAINST CANCER.

5. ALZHEIMER'S AND NUTRITION

* VITAMINS C & E SUPPLEMENTS ARE GREAT PREVENTIVE WEAPONS AGAINST ALZHEIMER'S.

* OMEGA 3 FOUND IN FISH AND FISH SUPPLEMENTS ALSO HELP PREVENT ALZHEIMER'S.