We eat in a rush, drink in a rush, work in a rush. Which means we’re not mindful about anything, which means blood reports showing health deficiencies
We live in rushed times. We eat in a rush, drink in a rush, work in a rush. Which means we’re not mindful about anything, which means blood reports showing health deficiencies. Then panic sets in, and we rush to the chemist to buy supplements and medicines to undo those deficiencies.
What a waste of time. Why not simply aim for prevention rather than cure? And prevention is really so simple. Even if you’re not motivated enough to plan and maintain an ideal diet, these pointers will keep you on top of your game.
1. Pick Up Protein
Get it from seafood, poultry, eggs, soy, lentils, grains (quinoa, oats, amaranth), dairy, and nuts and seeds.
Try this: Churn 1 cup yoghurt /1 glass milk + 2 tbsp cooked oats + 5 almonds (powdered) + 10 strawberries + 1 tbsp honey/maple syrup.
2. Factor In Fibre
Just eat more fruits, vegetables, whole grains, nuts, and seeds. Fix times for this, for instance, an apple after breakfast, and a plateful of papaya in the evening, or a couple of oranges, and a plate of sautéed vegetables with dinner.
Try this: Grind flaxseed, and few more seeds (for example, sunflower, sesame or pumpkin seeds) and almonds in a grinder. Mix 2 tbsp of this powder daily in any drink you have, such as the morning smoothie or evening cold coffee.
3. Procure Potassium
Eat five servings of fruits and vegetables each day. Include bananas, mushrooms, spinach, broccoli, eggplant, tomatoes, cucumber, strawberries, pomegranate, cauliflower, cabbage and coconut water.
Try this: Mix 2 tbsp of salt powder with 1 glass coconut water, add the juice of 1 lemon, some coriander leaves, a pinch of black salt and roasted cumin seeds.
4. Zero In On Zinc
This is an elusive mineral, so get it from the liver, seafood, poultry, nuts and seeds, whole grains, tofu and legumes.
Try this: A smoothie of muesli with milk or yogurt, with some cashews or peanuts and a sprinkle of pumpkin/ sesame seeds. Top with ice, churn once in the grinder and drink.
5. Concentrate on Vitamin C
We get enough of this, but apparently, we don’t. So, score at least two daily servings of any of these foodstuffs: citrus fruits, green peppers, broccoli, green leafy vegetables, strawberries, and tomatoes. Try to score C and iron together for better absorption.
Try this: Churn 1 beetroot, 1 pear and 1 amla with one cup of ice and 1 tbsp honey or maple syrup.
6. Catch Calcium
Include dairy, spinach, sesame seeds, figs and almonds in your diet daily.
Try this: Churn 1 glass milk, 1/2 cup Greek yogurt, 1/2 cup spinach + 1/2 banana + 2 chopped dried figs and 1 tbsp sesame seeds with some ice to make a strong bones smoothie.
7. Gain Iron
Eat pumpkin seeds, red meat, liver, seafood, nuts, green leafy vegetables, cocoa powder, and some fruits.
Try this: Churn a frozen banana, 4 tsp of spirulina, two cups of fresh spinach and a cup of almond milk, and 1 tbsp cocoa powder. Or churn 1 mango, 1 banana, 1/2 cup strawberries and raspberries each, and 1 cup water.
Stick to drinks in these proportions for better health
- Small: Smoothies, as they tend to be loaded with high calories, thanks to the number of ingredients added.
- Medium: Milk, as it is protein and calcium packed, and a good vehicle for multiple other nutrients.
- Large: Coconut water, as it is a great detoxifier, low in calories and packed with nutrients.
Courtesy: Kavita Devgan, Hindustan Times
The writer is a renowned nutritionist, weight management consultant and health columnist based out of Delhi. She has also authored Don’t Diet! 50 Habits of Thin People.