ECONOMY IN DIET

True economy in diet means the provision of necessary nutrients in adequate amounts at the lowest price, without, however, making the diet monotonous and unapetising. No matter how cheap it may be, no diet is really economical which does not supply the necessary calories, protein, minerals and vitamins. On the other hand the fact that a large amount of money is being spent on food does not necessarily guarantee a sound diet.

The cheapest sources of animal proteins are cheese and milk. The cheapest source of energy is bread and vegetables. Such a combination would also supply calcium, phosphorous, vitamin A and, if the bread be made from fortified flour, some iron and B vitamins. It would be lacking in vitamins C which could be more cheaply provided by cabbage and vitamin D which could be cheaply provided by a teaspoonful of cod liver oil.

Meat and fish are more expensive body building foods than cheese and milk which provide valuable calcium, phosphorous and vitamin A and energy in addition to animal proteins. Milk is relatively good & not so expensive food but is indispensable on account of its body building and protective materials. Dry fruits are excellent foods but the same proteins, calcium, phosphorous, iodine, vitamin A and D can be more cheaply provided by milk. . Eggs, in spite of their calcium, phosphorous, iron, vitamin A and D are unfortunately, dear sources of proteins and calories.

Some new proteins are coming on to the market, most of them at the moment are made from soyabeans, but foods from bacterial yeast and fungal sources will soon follow. The foods offer cheap sources of protein and if supplemented with other nutrients will become useful and economical additions to our range of foods.

The greatest economy in diet can be made in carbohydrate energy foods since they form the largest part of the diet and show the great variations in price. The cereals, potatoes, pulses and dried fruits are the cheapest of the carbohydrate foods. Sugar is a cheap energy food but supplies nothing else.

Green vegetables and fresh fruits must be judged as sources of vitamins C and minerals and cabbage is easily the cheapest, followed by tomatoes and oranges. All green vegetables are dear for calories but their vitamins and minerals make them indispensable. To sum up, we may say that the diet may be made more economical but no less nutritionally satisfactory by an increased use of cheese, milk, soya foods , cereals, potatoes, pulses and dry fruits. Milk, green vegetables and fresh fruit are essential and it is unwise to economise in their use in spite of their relatively high cost.

PLANNING FOR MEAL

The general problem is to arrange the foods in the form of meals in such a way as not only to provide the necessary calories, proteins, minerals, vitamins, roughage and water, but to do so in such a way as to make them attractive, palatable, satisfying, digestible and economical.

The following rules may be helpful in planning the menu:
The whole day, or better still, the whole weak, should be regarded as the unit rather than each individual meal. Any deficiencies in one meal can be made up in the others.
The same food should not be served more than once in the same day without varying the form in which they are served. This does not apply to such staple food as milk, butter etc.
The same food should not be served twice in the same meal even in different form.
The color, form and texture of different courses should be varied as much as possible to avoid monotony. A soft food should be alternated with a crisp food that needs chewing; a bland food with a high seasoned one; cooked food with raw food and so on.
No meal should contain too great a concentration of any one type of nutrient, i.e., no meal should be predominantly protein and fat should be accompanied by carbohydrate at the same meal.
Serve the milk, dry fruits, cheese etc. in small quantities at each meal rather than concentrate them in one meal. In this way the body makes better use of their building material, particularly if accompanied by vegetable or cereal protein, e.g., pulses and oatmeal.
Decide upon the protein ingredients of the meal first; Next consider the protective materials such as the dairy foods, fruits and vegetables, and finally, sypply energy food such as bread, cereals, fats and sugar to satisfy appetite.

Foodcare

FOOD HABITS
Issues with food, weight and body images are not easy to talk about. Most people are looking for ready to eat, a magic pill, or the latest popular diet. But the reality is that there are no magic secrets or quick tips when it comes to managing your eating habits and maintaining a healthy weight. Healthy eating is really a very simple concept.

WHAT AN ADEQUATE DIET PROVIDE
An adequate diet should provide:
The necessary calories to supply the required energy,
Proteins and minerals for building and repair of body cells,
Vitamins and minerals to supply the protective materials.
The body derives its energy mainly from fats and carbohydrates such as butter, oil, ghee, cereals, pulses, sugar, cheese, its body building materials from milk, eggs, meat, fish, and cheese supplemented by cereals, pulses, and nuts; and its protective materials from the minerals and vitamins of milk, cream, butter, egg, cheese, fruits, vegetables, particularly green raw vegetables.

It is pointed out that it is unnecessary for the housewife to calculate the number of calories, the amounts of protein, this particular vitamin, or that particular mineral she was supplying in the daily diet of her family. We suggest that a diet made of the following foods would provide all the necessary nutrients:-
MILK: At least 1/2 litre daily and more for children.
CHEESE AND PULSES: At least once per day.
MEAT, FISH OR EGGS: Once in 2-3 days-for non vegetarians .This can be supplemented by dry fruits for vegetarians.
FRUIT: At least once daily, preferably in breakfast.
VEGETABLE: Two kinds’ daily and including one green vegetable. Salad should also be taken with each meal.
FAT: butter or ghee /oil.
CEREALS: Wheat flour is the most valuable.
WATER: About 2 litre daily, half in the form of water & remaining can be in the form of milk/tea/ coffee/juices.
Then eat any other foods you like in order to satisfy your appetite. The more varied in the diet the less likely it is to be deficient in any one nutrient.

Banana - The alltime favorite and affordable fruit.

Bananas have been the alltime favorite and perennial fruit for hundreds of years now. It has many curative properties. This fruit is affordable by anyone and is available in plenty in India. All the varieties available are beneficial in their own way.

Banana is rich in fiber content and also contains natural sugars like sucrose, fructose and glucose. Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

PMS: Forget the pills -- eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it the perfect way to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.

Brain Power: 200 students at a Twickenham (Middlesex) school were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that t the potassium-packed fruit can assist learning by making pupils more alert.


Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

Mosquito bites:Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

Nerves: Bananas are high in B vitamins that help calm the nervous system.

Overweight and at work?
Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

Temperature control: Many other cultures see bananas as a "cooling" fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand, for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the natural mood enhancer tryptophan.

Smoking: Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.

Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.

strong: According to research in "The New England Journal of Medicine," eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!

Excercise tips

Simple fitness exercises can help to have a fitter and healthy life. Stretching exercises can help in many ways in mainting a fitter body. Weight loss can be achieved by following simple effortless regular exercises. Medical breakthroughs can happen by regular meditation and exercising. Yoga and other workouts which can be performed easily are available in this website to keep you fit and healthy.

Health and Fitness can make all that difference in one's life. Healthy living is all that one needs, and to achieve that we picked up the best of the articles from reliable sources and have presented here in an organized manner. You might not be able to spend your valuable time on complicated medications and diet controls, but, you can find articles to help you have a better living using simple and easy technics.

Ayurveda, a science in vogue practiced since centuries, uses a wide variety of plants, animal origin substances, mineral and metallic substances to rebalance the diseased condition in the sick. A few tips on simple treatment of life style diseases have been carefully picked for the visitors of this website. These tips can help reduce or control diseases like diabetes, cholesterol, blood pressure,

Top Ten Exercise Tips :

1.See your doctor before you start any exercise program. Get a full physical to make sure everything's in working order, then find a personal trainer in your neighborhood and make an appointment with him or her for a consultation. Most trainers will give you a free consultation and help you figure out what your fitness level is, your body fat and circumference measurements, and the right way to start a program.

2.Start Slow! Many beginners make the mistake of doing too much when they first start out. If you haven't worked out in a while (or ever) start with a walking program of about 20 to 30 minutes, 3 days a week. Each session, add a few minutes to your workout to progress each week.

3.Write down your workouts every day, making notes about what you did, how you felt and how you improved since your last workout.

4.Schedule your workouts each week, just like you would a doctor's appointment.

5.Harass your best friend, spouse or significant other into working out with you!

6.Every day, ask yourself how you will make your life healthier. It can be as simple as drinking more water or parking farther away from the front door.

7.Reward yourself! Give yourself a massage when you reach your goals, or maybe some new workout clothes.

8.Set daily or weekly goals. Long term goals are great, but are so far away we often forget why we're working so hard. To stay motivated, write down a daily or weekly goal and then follow number 7 (rewarding yourself) if you reach it.

9.Prepare for your workout the night before by packing your gym bag or, if you work out at home, laying out your workout clothes so when you get home, you're ready to go.

10.Eat regularly throughout the day so you don't bonk during your workout.

healthtips

Health and Fitness has now become one of the major concerns. Earlier humans used to hunt for their living, due to which their body had to undergo a lot of physical exercise. This made life active and alert. Now, life has become more simple and easy. Everything we need is just a phone call away. This easy life has restricted humans to do that bit of physical exercise which is required to keep the body fit and healthy. We get instant, spicy and variety of food which lose their nutrition during the process.
How do we ensure that we have all that we need to have a healthy living? This is a big question among everyone. We need proper nutrition and a fit and healthy body. Good Health is all that one craves for. Becoming healthier and fitter though not very difficult needs dedicated yeahpotrts
Food Labels Lead to Healthy Food Choices:
Label readers consume fewer calories, less saturated fat, cholesterol, sodium, sugars, study find
Researchers analyzed data from the 2005-06 U.S. National Health and Nutrition Examination Survey, and found that 61.6 percent of respondents said they read the nutrition facts panels, 51.6 percent examine the list of ingredients, 47.2 percent read the serving size and 43.8 percent review health claims at least sometimes when deciding whether to buy a food product.
There were significant differences between label readers and non-readers in their intake of total calories, total fat, saturated fat, cholesterol, sodium, dietary fiber and sugars, the researchers said.
"If the food label is to have a greater public health impact, rates of use will likely need to be increased among U.S. adults," commented study author Nicholas J. Ollberding, a professor in the Department of Health and Behavior Studies, Teachers College, at Columbia University.
Low rates of label use also suggest that the food label may need to be modified, Ollberding said. Suggested changes to the current label "include bolding calorie information, reporting the total nutrient intake for foods likely to be consumed in a single sitting, and using more intuitive labeling that requires less cognitive processing such as a red, yellow and green 'traffic light' signs on the front of the label," he said.
The food label alone is not enough to change behavior, but it can be a valuable tool in combating obesity and diet-related chronic disease, he concluded.
The study appears in the August issue of the Journal of the American Dietetic Association.
Another study in the same issue found that putting "Fuel Your Life" tags on shelves of healthy food items in an on-campus convenience store had a positive effect on college students' food