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Dietician

Here’s how you can boost your immunity system

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Here’s how you can boost your immunity system

Are you looking for some tips to build your immunity, then you are on the right page! Well, many struggle with troubles due to lack of inefficient immune system but fret no more because we are here with the list of things that needs your attention to build a solid one.

All you need to do is just eat right and do not forget to exercise. That’s it!
Below is the list of things you to focus on. Give a quick read.

1. Limit your sugar intake: Because the refined carbs and added sugars can contribute to the obesity and overweight. You should strive to limit it less than 5 per cent of your daily calories.
2. Drink sufficient water: Staying hydrating is one of the key things to build a strong immune system because dehydration can cause many problems including heart and kidney diseases. Experts say that you should drink water to make your urine pale yellow.
3. Get enough sleep: In case if you don’t know, inadequate sleep can lead to higher susceptibility to sickness. It is advisable that adults should get 7 hours of sleep, teens need 8-10 hours and younger children and infants up to 14 hours of sleep.
4. Eat healthy fats: Eating healthy fats can boost your body’s immune system by decreasing inflammation and it can found in olive oil and salmon.
5. Get moderate exercise: One should aim to get at least 150 minutes of moderate exercise per week because it reduces the inflammation and help your immune cells regenerate regularly.
6. Manage your stress: Stress is not at all good to anyone and it is a widely known fact. The key to immune health is relieving anxiety and stress. Engage in exercise, Yoga, meditation to manage your stress levels.
7. Eat balanced meals: A well-balanced diet is key to solve many health problems. One should always aim to eat whole plant foods – fruits, vegetables, nuts that are rich in nutrients and antioxidants.
8. Get necessary supplements: Your body needs good and adequate supplements to build a strong immune system. Studies revealed that one should take necessary supplements to strengthen your body’s general immune response.

Dietician

Shocked with overnight weight gain?

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Shocked with overnight weight gain?

Did you ever weighed more than yesterday just after waking up? Ever wondered as why you gained weight overnight? Well, it’s not new and happens to many people. So, fret not!

Nutritionist Pooja Makhija recently addressed the concern of overnight weight gain on Instagram. According to her, it takes 7000 unburnt calories to make you gain a kilo of body weight, so clearly, that’s not exactly why you have gained weight in a night. The below mentioned ones are the reasons as why people gain weight overnight. Read on.

1. Drinking alcohol last night

2. Drinking insufficient water previous day

3. Poor quality or quantity of sleep

4. An emotionally stressful day

5. New medication could also be the reason

6. Before your period cycle

7. Late dinner might also result in weight gain

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Dietician

Which fruits are good for you as per your goals and health?

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Which fruits are good for you as per your goals and health?

In general, all fruits are considered good for health but depending on the health conditions (in terms of diets, diabetes etc) of the people, the requirement also changes. Diets that are rich in whole foods — such as fruits, vegetables, and whole grains — support overall health and may help prevent some chronic conditions. Fruits contain nutrients that may be lacking in the average diet, along with other beneficial plant compounds, such as various antioxidants.

So now, we know that not all fruits are good for everyone. In this piece, we have mentioned the desirable fruits for people according to their needs. Give a quick read.

Bananas: Bananas are not recommended by many due to their higher amounts of carbs, sugars, and calories per serving.

One banana contains:

• 112 calories

• 1.37 grams (g) of protein

• 0.42 g of fat

• 28.8 g of carbs

• 3.28 g of fiber

• 15.4 g of sugar

• 451 milligrams (mg) of potassium

• 34 mg of magnesium

• 11 mg of vitamin C

• 0.46 mg of vitamin B6

• 0.1 mg of copper

Mangoes: Many people don’t prefer mangoes as they are very rich in sugars that may affect blood sugar levels.

One cup of mango contains:

• 99 calories

• 1.35 g of protein

• 0.63 g of fat

• 24.7 g of carbs

• 2.64 g of fiber

• 22.5 g of sugar

• 277 mg of potassium

• 89.1 micrograms (mcg) of vitamin A

• 60.1 mg of vitamin C

• 0.2 mg of vitamin B6

• 0.83 g of copper

Cherries: Cherries are rich in antioxidants but have a lot of sugar per serving, with little fiber to balance this out.

One cup of cherries contains:

• 94.5 calories

• 1.59 g of protein

• 0.3 g of fat

• 24 g of carbs

• 3.15 g of fiber

• 19.2 g of sugar

• 0.54 g of iron

• 19.5 mg of calcium

• 10.5 mg of vitamin C

Coconut: Coconut is very high in fat, so it may not be ideal for people who are looking to reduce their fat or calorie intake.

One cup of fresh cocnut contains:

• 301 calories

• 2.83 g of protein

• 28.5 g of fat

• 12.9 g of carbs

• 7.65 g of fiber

• 5.3 g of sugar

• 11.9 mg of calcium

• 303 mg of potassium

• 27.2 mg of magnesium

• 2.8 mg of vitamin C

• 8.58 mcg of selenium

• 2.07 mg of iron

Grapes: Grapes contain high in sugars and have little fiber to balance this out.

One cup of grapes contains:

• 104 calories

• 1.08 g of protein

• 0.24 g of fat

• 27.2 g of carbs

• 1.35 g of fiber

• 23.2 g of sugar

• 286 mg of potassium

• 4.8 mg of vitamin C

• 0.19 mg of copper

Lychees: Lychees are too sweet for some people, and they have very little fiber to balance out their sugar content.

One cup of lychees contains:

• 125 calories

• 1.58 g of protein

• 0.83 g of fat

• 31.4 g of carbs

• 2.47 g of fiber

• 28.9 g of sugar

• 325 mg of potassium

• 136 mg of vitamin C

• 0.28 mg of copper

Orange juice: Oranges are sources of fiber, water, and important vitamins, such as vitamin C. But they are also rich in sugars and is quite acidic, which may contribute to the erosion of tooth enamel.

One cup of orange juice contains:

• 119 calories

• 1.69 g of protein

• 0.3 g of fat

• 28.4 g of carbs

• 0.74 g of fiber

• 20.6 g of sugar

• 139 mg of calcium

• 441 mg of potassium

• 27.3 mg of magnesium

• 83.3 mg of vitamin C

• 0.11 mg of thiamin

• 47.1 mcg of folate

Dried fruit: Dried fruit has had all of its water removed. So, these are sweeter and smaller than their whole fruit alternatives, which may make it easier to overeat them. People who are watching their calorie or sugar intake may should avoid them.

Other options: 

Berries: Usually, berries are lower in sugar than many other fruits and contain beneficial fiber and vitamins. Berries also tend to have higher levels of phytochemicals and antioxidants that may support overall health.

Watermelon: Watermelon is very low in calories while providing the sweet taste that many people desire from fruit.

One cup of watermelon contains:

• 46.5 calories

• 0.93 g of protein

• 0.23 g of fat

• 11.5 g of carbs

• 0.61 g of fiber

• 9.42 g of sugar

• 170 mg of potassium

• 12.3 mg of vitamin C

• 42.6 mcg of vitamin A

Apples: Apples are good in anti-oxidants and are rich in water and healthy fibers that may be more filling than some other options without being very calorie dense.

One large apple contains:

• 126 calories

• 0.63 g of protein

• 0.41 g of fat

• 33.4 g of carbs

• 5.81 g of fiber

• 25.1 g of sugar

• 14.5 mg of calcium

• 259 mg of potassium

• 12.1 mg of magnesium

• 11.1 mg of vitamin C

• 65.3 mcg of beta-carotene

Grapefruit: Grapefruit is low in calories and high in nutrients, including a number of helpful antioxidants.

One cup of grapefruit contains:

• 75.6 calories

• 1.39 g of protein

• 0.25 g of fat

• 19.2 g of carbs

• 2.88 g of fiber

• 12.4 g of sugar

• 39.6 mg of calcium

• 243 mg of potassium

• 16.2 mg of magnesium

• 56.2 mg of vitamin C

• 104 mcg of vitamin A

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Dietician

Are you eating your meals right?

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Are you eating your meals right?

Eating your meals on a regular schedule will help keep your digestive system in good health. Also, the time at which you consume your food determines your metabolism. Most of us, don’t eat right or eat at odd timings. But that shouldn’t happen because it is not good for your system.

So, to help you out from the irregular pattern of eating your meals, we have summed up a list as how and at what times are ideal for your breakfast, lunch and dinner. Give a quick read and try implementing.

Breakfast:

Ideal time – 7-8 AM

Not after- 10 AM

Point to remember – Eat within 30 minutes of waking up

Lunch:

Ideal time – 12:30 – 2 PM

Not after- 4 PM

Point to remember – Ideal gap between breakfast and lunch should be 4 hours

Dinner:

Ideal time – 6-7 PM

Not after- 9 PM

Point to remember – Should eat at least 3 hours before bedtime

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