"Daal chawal" The more simple it sounds and way more healthier it is ..

 

                                ''HAPPY NATIONAL NUTRITION WEEK'

                                            Let's get back to our basic nutrition 

                                     TOPIC-  '' DAL CHAWAL''

           The more simple it sounds and way more healthier it is.......

 

 

Hello Everyone, I am Abhilasha Sarraf and I am a dietician also. As We all know September is the poshan Month ......National nutrition month... Nutrition & Proper nutrition play a very important role in every individual life but when it comes to school kids they should get proper nutrition to their need because this is the growth period of kids. kids spend most of their time in school. Schools should focusboth nutrition-based and physical-based intervention.

 

  In the monthly address to the nation, our Hon. Pm Shri #Narendramodi Ji highlighted  importance of nutrition in nation-building with wellness , Responsibility, consumption & as our core principals.

                                                            

we are celebrating national nutrition month from 1 to 7 September that's why In my blog I am talking about Basic nutrition ...''DAL CHAWAL''.The combination of dal and chawal is ideal for people of all ages in terms of nutritional value and taste. This combination has been a part of traditional Indian thali be it from the North or South. The western Gujarati thali includes its variation in the form of khichdi too whereas the idlis of the South are the humble breakfast delicacy of most homes.

 

 

 

 

 

 

                            Healthy dal chawal

There seems to be something facinating in the combination of two mighty combination of dal and chawal.

 Here is the secret behind its magic ..

 

1.  Dal chawal complement each other-Just as an ideal couple or perfect partnership happens between the opposites, the same ways dal chawal complement each other. Their combination is a perfect balance of proteins, carbohydrates, resistant starch, fiber, antioxidants and vitamins. You can add in a dash of cow’s ghee to get the benefits of healthy fats too.
   
2.  Dal chawal completes each other -In terms of the nutritional value of essential amino acids, the dal chawal combination truly completes each others missing profile. Chawal has cysteine and methionine the sulphur-containing amino acids whereas dal has lysine. These all form a part of the nine essential amino acids of proteins which the body can’t manufacture on its own.Hence it is vital to combine chawal with dal to get all the necessary acids, making it complete protein.
3.  Numerous health benefits of dal chawal-Dal chawal not just complement and complete each other but also provide huge health benefits such as..

      

• Easy to digest even for toddlers,elders & sick.
  
•  It increases the satiation level of your body and prevents you from binge eating to maintain an ideal weight. 
• it helps you build muscle as it fullfil all the EFA( Essential Fatty Acids) needs.
• It’s a prebiotic (food for probiotics) and also inhibits the growth of bad bacteria to improve overall digestion.

•  It improves sleep quality which helps reduce inflammation and improves immunity.

                                             SUMMARY

                     I am sure you now would want to make your own magical mix of dal chawal to reap its benefits. So here’s one more proportion secret to enhancing its goodness; always add four parts of chawal with one part of dal, that’s approximately 80 percent chawal combined with 20 percent dal for the healthy mouthwatering dish. One medium-sized cup of such dal chawal combination contains 290 kcal which makes it ideal for weight watchers too. Such a combination contains the right amount of proteins as well as hunger killing enzymes which help you lose weight if consumed for four days a week. You can have it for dinner too when consumed before  8 pm. So wait no more combine your favourite chawal type with a different dal each day and sing along with me, ‘Daal chawal khao prabhu ke gun gao…’🍚🍲🙏🙏

  

THANK YOU ..

Dt. Abhilasha sarraf

If you want to ask me any questions to related to Health and nutrition mail us at sarrafabhilasha17@gmail.com.

 

                   

 

 

HOW TO MAINTAIN A HEALTHY DIET DURING THE COVID 19 PANDEMIC ?

Hello everyone, Today I Am talking about the present situation as we all familiar with the name of covid19. Let me begin by saying that I am with you and I understand your pain and anxiety. This coronavirus has the potential to infect hundreds of people within a very short period. So, the need of the hour is to protect yourselves in every possible way. While we have begun washing our hands, using sanitisers, wearing masks and practicing social distancing, most people are forgetting their immune system. More emphasis needs to be placed on building our immunity.

THE RIGHT NUTRITION:-

How many of us today, wake up in the morning and think
about what we are going to choose to eat in order to build our immunity to support our bodies fighting against disease capacity? May be only a few. Most of us are thinking about how to stock up our kitchen or fill up on masks and sanitisers. Here’s what I suggest people stock up on when it comes to eating right.






Eat protective foods like amla juice, haldi juice, tulsi juice and – avoid depleted food(with low nutrient such as biscuits,cookies, cakes ,Desserts, Anything made from white flour ( maida) like noodles, Roomali roti, white bread, naan, packaged cereals, white sugar etc.

Increase your protein intake in the form of whole dals, fish, eggs, chicken, paneer, etc.
Eat more cooked  vegetables.
Avoid eating out.










Eat freshly cooked food as it has more nutrients.

Foods like Indian gooseberries, citrus fruits like oranges
 and sweet lime,
are rich in Vitamin C and have tremendous immune boosting properties.

Ayurvedic herbs are very helpful i streghtning our immune system.

Homeophathic  medicine are also provide great support to our immune system.






It is important to follow an integrated approach to boost our immunity — the one that uses Ayurveda, homeopathy, nutrition and vitamin and minerals, supplements and functional foods.

                                                     

                            here is no doubt that healthy eating habits, lead to healthy lifestyles which increases immunity to fight various illnesses and infections. However, there still would be some disease and infections, which would keep striking us, once in a while,regardless of  how well we plan our meal plannings.
                                          



                                         
                     Nutrition cannot eliminate the chances of contracting infection, it would certainly be helpful in Streghthening our immune system &Decreases the duration & Strength of most infections.

Some notes on stress ,Loneliness & Eating habits:-

How can stress and loneliness affect your diet? Well, the cascade of these hormonal changes can signal the brain to eat more frequently, crave high-fat and sugary foods, increase appetite, and ultimately result in weight gain. Indeed.Research in animals shows that social-isolation-induced obesity (SIO) is another potential concern. The allure of being home and eating entire boxes of cookies, pints of ice cream, and bags of potato chips is very real for individuals who already struggle with managing weight and aren’t accustomed to having less social interaction.

HOW TO GAIN WEIGHT FAST IN HEALTHY WAYS

Hii Everyone, Today I am sharing some tips related to weight gain in healthy way and also talk about which food is good for weight gain. Some people has made perception that Bulking up on junk foods or white foods like cake, pasteries, icecream,cookies, french fries will help you in weight gain quickly.These calorie -dense foods will definately help you to put on weight but they are low in nutrients, good fats and contain sugar which can harm our body So they should not be included in our weight gain diet plan.



  
                  

                           Most skinny women feel they can’t gain weight due to their genetic predisposition to thinness. However, nutritionists and experts believe that most skinny women don’t eat enough. So, how to gain weight fast without indulging in unhealthy food? With proper diet for weight gain for female it is possible to put on 1-2 kilos every month.
 
Here  are some easily available weight gain foods -:

Add Calories to your diet

• Include foods rich in calories such as pulses, cereals, meat, bread, rice, dry fruits and nuts.
•  Prepare your own salad dressing with healthy oils.
• Eat whole wheat pratha instead of bread toast.

include high- fat fish salmon it is a source of omega -3 fatty acids.

NUTS & SEEDS -:

How to gain weight fast? Stay away from low-calorie foods and opt for calorie-dense foods. For example, nuts provide around 200 kcal along with fibre, minerals, healthy oils and antioxidants. You can choose from healthy varieties of nuts such as peanuts, almonds, pistachios and walnuts. Snack up on healthy seeds such as flaxseeds, pumpkin and sunflower seeds to increase intake of essential fatty acids.


RICE:-


Easy to cook and digest, rice is a good source of carbohydrates that help you gain weight. Eating rice regularly means getting high amounts of carbs and calories from a single serving.

BUTTER-:
                    Since it is rich in fats, butter helps in healthy weight gain. Have your parathas with butter to gain around 1-2 kgs every month.

Potatoes:-

              Carbohydrates are an essential part of your diet when you want to gain weight. The best source of carbohydrates is potatoes. Further, they are rich in fiber, vitamins, and proteins. It is recommended to eat potatoes with their skin, as the skin is a rich source of protein. Add them to your main course or have them as a side dish to ensure healthy weight gain.


Peanut butter  -:
                       
            Peanut butter is an ideal choice from weight gain foods for people striving to put on weight. It is loaded with fats and protein, adding some healthy calories to your weight. It is also better to opt for organic Peanut butter.

Fruits:-

     When following a weight gain regime, one can eat sugar-rich fruits such as mangoes, avocados, bananas, and pineapples. Offering you essential nutrients and energy, these fruits are a must-add to your daily diet. Underweight people can now attain a healthy body by incorporating the above-mentioned food sources in your weight gain diet. They help add good calories to your everyday meal plan, keeping you away from health disorders.


Food plan-:

         High-calorie densed foods must be incorporated in the weight gain diet plan. Nuts and dry fruits such as almonds, walnuts, raisins and anjeer can also be consumed. Milk & milk products are also good for weight gain.
               Certain vegetable juices such as beetroot carrot apple, tomato carrot beetroot, carrot beetroot, carrot apple can be prescribed for weight gainers. Pulpy and high calorie fruits like Mango, chickoo, banana, custard apple, grapes are suggested in the food plan.

   Exercise :-

We don’t recommend any specific exercise for weight gainers, but weight training can be benefiacial for them
            
                       At last I am sharing healthy weight gain diet plan for male and female.

WEIGHT GAIN DIET PLAN FOR MALE AND FEMALE-:


Here’s a generic one-day weight gain diet plan, which you can start-off with!

Early morning: 1 glass water with honey + 5-6 munakkas (dry raisins) + 3-4 almonds
Breakfast: 1 cup tea / milk / coffee + poha / upma / idli / dosa / uttapam

Mid-morning: 1 fruit / 1 glass of carrot & beetroot juice / carrot + apple + beetroot

Lunch: 2 wheat rotis + vegetable + curd + rice + dal + sweet/dessert

Evening snack: 1 cup tea / milk / coffee + biscuits / roasted chana / peanuts / cheese sandwich

Dinner: 2 wheat rotis + vegetable + curd + rice + dal + sweet/dessert

NOTES- THIS DIET PLAN IS ONLY FOR THOSE PEOPLE WHO WANT TO WEIGHT GAIN
                    
             

HOW CAN WE BOOST OUR IMMUNITY ?

HOW CAN WE BOOST OUR IMMUNITY ?

In the present situation, every single person gets scared of the name of covid19. Today I am sharing some points about immunity in my blog. Researchers find that if we want to escape from this dangerous virus then we will have to boost our immunity so for this we should eat those foods which can boost our immunity and we should do also those activity which can boost our immunity and stay us fit .yoga, dance is stayed us fit and young also so we should adopt these activities.

Our immunity is not only a result of good genetics, but a lot depends on stress, nutrition, exercise, and medication. The immune system is like the defense force of the body, which protects it from external toxins, chemicals, bacteria, and viruses as well as fights back and protects us from any trouble that brews within. Even the most health conscious people fall ill. However, by fine tuning certain aspects of our lifestyle, we can strengthen the immunity and protect ourselves from premature aging and degenerative diseases.

Diet & Immunity-:

     Like most of our organs, the basic composition of immune bodies is protein. Protein can be supplied through dairy products, lean meat, fish, and pulses. Amongst dairy products, curd and yogurt have particularly been in the limelight for its ability to enhance immune function. The gut-friendly bacteria present in curds enhances 'the intestinal cells’ ability to release immunoglobulins and protect against various infections. Although our forefathers lacked the scientific knowledge, they were definitely right about having at least one source of fermented milk in each meal. Plant foods are naturally gifted with a host of immune modulating compounds.

FRUIT IT UP -:

For the immune system to work properly, it requires a whole range of antioxidant nutrients such as vitamin C, E, carotenoids, zinc, iron, copper, and selenium working in concert with each other. Although no single food contains all these nutrients, some foods are concentrated sources of these nutrients. Vitamin C, the ultimate immune booster is found in many foods other than citrus foods like chilies, guava, tomato, and melons. It increases the production of infection fighting white blood cells and cell surface coating interferon which prevents entry of virus.

HOW MUCH SHOULD WE EAT -:

You need a minimum dose of 100IU to get some protection against heart attacks. But a dosage of 400 IU is preferred to block LDL cholesterol oxidation. If you are hypertensive or if you are on anticoagulated drugs or if you have any type of bleeding problem, then you must check with your docter before taking vitamin 'E' Supplements.

NATURAL SOURCES-:

Since Vitamin E is fat soluble and primarily comes from plants it is concentrated in Vegetable oils, groundnuts, almonds, soybean, wheat germ, cashewnuts, coconut etc. It is advisable to take it in the form of a pill rather than bank on natural sources because one would have to eat two cups of peanuts daily to get the RDA (Required daily allowance) for Vitamin E. The calorie value of the diet would then become unreasonably high.

Eat curds regularly-:

The bacteria in curd boost immune functioning. Eating curds daily increases infection fighting capacity and also provides your body with valuable calcium.

Tips to preserve immunity -:

1.Increase your intake of fruits and vegetables. They contain Vitamin C necessary to boost immunity and a host of other known and unknown antioxidants which work together to prevent aging and preserve immunity.

2.Take a vitamin pills daily.

3. By feeding your cells with antioxidants you can easily slow down aging and preserve your immunity.

4.Take antioxidants like Vitamin A, selenium, chromium, zinc, Vitamin C and E daily either in the natural form or in a pill form.

5.Antioxidants prevent aginng by nutrifying radical attacks 

MY ASSIGNMENT - DIABETES : A Bottle neck problem to future In India's Health and Wealth

MY ASSIGNMENT - DIABETES : A Bottle neck problem  to future In India's health and wealth
The ministry of health in India,
       
  Dear Minister,

                     I am writing to you to propose a new policy that will strengthen future India's well being in both health and wealth status. It will help India to tackle some of the health challenges related to diabetes and also its grave financial implications on the patient's income namely on account of purchasing regular diabetic medications like insulin injections, tablets, and periodic diagnostic checkups to monitor blood sugar levels. These problems are needed to be addressed and monitored by the multi-ministerial joint committee to get a concerted response at a fast pace. There are an estimated 72.96 million cases of diabetes in the adult population of India. The 10.9% to 14.2% urban population have diabetes and rural India have 3% to 7.8% diabetes aged 20 years age and above with a much higher prevalence among individuals aged over 50 years. (INDIAN study). According to 2016 WHO Report on diabetes, the incidence and impacts of diabetes and other non -communicable disease can largely be prevented or reduced with an approach that incorporates evidence, population-wide and, cost-effective and multi-sector interventions, It is well documented that processed packed foods and junk foods, high in sugars, salts, and fats and sugar-sweetened beverage drinks are directly related to obesity and diabetes. Imposing a value-added tax on these items will make people reduce buying these products. At the same time, it will help Government agencies to collect little added revenues in the form of tax. These collected taxes can be used in particular to create a monetary fund to subsidize diabetic patients irrespective of all ages living below the poverty level (BPL) in India to purchase insulin injection and do half yearly diagnostic tests to check their diabetes level respectively. The subsidy amount should be directly transferred to their bank account to help reduce their financial burden. Moreover, the urban working-class population should be encouraged to be physically active by doing regular exercise thereby losing calories daily which will be tracked and monitored by an app circulated by government bodies and installed on smart devices on individuals and the motive of them for regular exercise should be like more calories they burn the more rebates and discounts they earn on restaurants. Thus a whole cycle of exercising, good eating, and staying healthy can be generated. Thus a holistic all of society approach can be taken to stop obesity and diabetes ruin future healthy and wealthy India. Dear minister, that is a problem that it must be knowledge way more deeply that it seems: It is important to understand that metabolic syndrome and diabetes are diseases that can be prevented if attacked at their early stages, promoting a well-balanced lifestyle; nevertheless even in older group ages it must be stressed the importance of controlling risk factors with lifestyle corrections. It is important to take care of this enormous problem since its beginning, therefore physical activity and nutritional information should be promoted through younger generations. Moreover, physical exercise could have a very important effect in MODY patients and in diabetic children n general as it behaves exactly as a disease-modifying drug. Therefore I'm suggesting promoting in all group ages physical activity, creating a special gym membership that can give free access and specific training classes to patients. In this way, physical activity could be used more appropriately by clinicians to control the disease. My belief and hope are that physical activity used in a more scientific and organized way could result in having way larger effects through the population in preventing and curing (alongside medical treatments) the disease, becoming part of the therapeutic program of the patient. to found out more regarding the effects of physical activity in diabetic adults and children please see: Hamasaki H. "Daily physical activity and type 2 diabetes: A review", World J Diabetes. 2016 Jun 25; 7(12): 243–251. And Giannini C. "Role of Physical Exercise in Children and Adolescents with Diabetes Mellitus." Journal of Pediatric Endocrinology & Metabolism, 20, 173-184 (2007). with Diabetes Mellitus.