Reduce Sugar and Salt Consumption to a Minimum but Do not Avoid the Oil and Rice from your Daily Meal

Reduce Sugar and Salt Consumption to a Minimum but Do not Avoid the Oil and Rice from your Daily Meal

- in Food, Health & Fitness, Lifestyle
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@Ajay Rana

Health conscious people refrain from having more than one sugar, salt, oil, and rice. It is suggested to reduce sugar and salt intake to a minimum, but oil and rice may be good for health and if they are taken properly and in balanced proportion. Experts suggest that chapatis, bread, pasta or even noodles are not bad for health if they are cooked the right way to maintain nutrition.

If you can not diet and still want to have fabulous body then eat healthy. Here are some hacks;

1. The process of extracting juice from fruits and vegetables results in the loss of healthy fiber, making the concentrate high in sugar content. Selected fruits and vegetables should be consumed as a whole to allow the body to absorb enough nutrients. In addition, one should always consume fresh and seasonal fruits and vegetables.

2. All breads, whether brown or white (regular) are made from wheat flour. Wholemeal bread is the caramelized form of white bread and is not healthy. However, mulled grain bread / solid seeds is richer in fiber, although it is still made from wheat flour. One should not eat more than two slices of bread in a stretch as wheat flour is difficult to digest.

3. Try to introduce more lentils, legumes and good quality protein into your daily diet. The amount of protein required varies from person to person. It is calculated as 0.8 to 1 g per kg of ideal body weight.

4. To avoid junk food, one should keep snacks such as bhel, khakhra, makhanas, roasted peanuts, roasted channas, vegetable sandwiches or roti wrappings useful as healthy alternatives.

5. Inherently, all food is good food as each food contains some or the other vital ingredients of ingestion, collectively forming a complete and healthy meal. The two foods to avoid in excess are oil and sugar.

6. Contrary to the general perception, you can lose weight, even while rice is included in your diet, as long as you do not consume rice in the form of fried rice or Biryani oil. Consumption of refined sugar in tea, coffee or other beverages and desserts should be avoided or kept to a minimum.

7. Carbohydrates provide energy and should comprise about 60 to 65 percent of our diet. However, the intake needs to be handled – two breads, a bowl of rice or a bowl of noodles is within the threshold of good carbohydrates.

8. The first attempt by some people to lose weight and “stay healthy” involves giving up the oil altogether. It is never recommended to completely exclude cooking oil from the diet. Intake of oil is vital to ensure joint mobility and functioning of the heart and brain. In fact, 2-3 teaspoons of oil is recommended for the preparation of any dish to ensure the skin also gets the necessary nutrition.

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