Diet to Nutrition Route

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On a holy day like Dussehra,
Lets eliminate the three culprits of unhealthy eating from our diet: High Salt, High Sugar & High Fat
High consumption of such foods end uo having metabolic disturbances and health issues.cut them and Live Healthy.

Also
Let’s understand to cut down on 5 evil or unhealthy food habits that might affect your health.

1. Not drinking enough water
By keeping our body hydrated, our heart is able to pump blood through the vessels and to the muscles smoothly. It also helps keep you energized, active and healthy.

2. Skipping Breakfast
‘Got Late! Let me skip my breakfast!’ Isn’t this our daily routine? Or do you think skipping breakfast can help you shed weight faster? This is the biggest mistake you make every day. Breakfast literally means break the fast. Among all, breakfast provides you the energy required to kick start your day.

3. Following Quick Fix for Weight Loss
There are lots of weight-loss diets wrestling for your attention. FAD diet, IF diet, Keto Diet and so on, many would have shown the result to you to attend a friend’s wedding or so. But what happens after the past few days? It will definitely result in weight regain and lead to nutritional deficiencies. There is no shortcut for weight loss, give your body time to lose weight slowly and effectively.

4. Not Having Control over your Portion
It is always important to rightly judge your food portion to avoid gorging and regretting later.

5.Midnight Snacking
During the night time, your body’s metabolism is at the slowest. And so, if you are a person who consumes lots of processed food which are high in salt, sugar or fat, then you bound to add fat and weight to your body. It is advisable to keep a gap of 2 to 3 hours between your last meal of the day and bedtime.

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Thought of the Day

Eating healthy foods and drinking plenty of water are some of the best choices you can make for your physical and mental health.



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World Coconut Day - 2 Sept

From weight loss to amazing hair: This is what eating raw coconut can do for you.

Coconut is packed with nutrients. It is extremely rich in copper, selenium, iron, phosphorus, potassium, magnesium, and zinc. Moreover, the fat content it has is actually good fat which will help you body function better.

Start eating raw coconut on a regular basis to reap these 5 amazing benefits:

1. Raw coconut won’t let constipation wreck your life
2. It will keep your skin and hair in good shape
3. Raw coconut helps you lose weight
4. If your immunity is a problem then raw coconut can be the solution
5. . It might reduce the chances of Alzheimer’s

Uses of Coconut Water
Coconut water is commonly used as a beverage and as a solution for treating dehydration related to diarrhea or exercise. It is also tried for high blood pressure and to improve exercise performance.
Coconut water is rich in carbohydrates and electrolytes such as potassium, sodium, and magnesium. Because of this electrolyte composition, there is a lot of interest in using coconut water to treat and prevent dehydration.
Other benefits are mentioned in Post.

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'Tis the season to wish one another joy and love and peace. These are my wishes for you, Merry Christmas our dear friends, may you feel the love this special day. May this festive season sparkle and shine, may all of your wishes and dreams come true, and may you feel this happiness all year round. Merry Christmas!
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We all have been a part of one or the other firm company as a dietitian/dietician. And suddenly , there come's a team / company in the market with incredible plans and make work happens the way it's supposed to be.

Thanks to "*KNOW YOUR FOOD*" for such an amazing experience and "It is literally true that you can succeed best and quickest by helping others to succeed".
You can book Dt. Divya Jain's Consultancy 's

https://diettonutritionroute.knowyourfood.in/

What we can do to get rid of those empty calories in our daily diet?

What we should avoid
Packaged Food/Snacks: Candy, chips, cereal bars, chocolate, biscuits, cake, and doughnuts.
Beverages: Sodas, energy drinks, fruit drinks, alcoholic drinks, and beer.
Full-Fat Dairy products: Cheese and ice cream.
Solid Fat Meat: Sausages, bacon, and ribs.
Fast Food: Burgers, pizza, and fries

What you should incorporate in your diet
Fresh fruit and vegetables
Whole grains: whole wheat bread, rice, and pasta.
Protein: Eggs, beans, fish, and other lean meats.
Dairy: Low fat milks, cheese, and yogurt.

To know more and daily nutrition updates.. follow our page

What impact do they have on your health?
Since empty calories really only have sugar and fat, consuming them can lead to weight gain as well as chronic diseases. The body starts storing this fat if our physical activity doesn’t exceed our empty calorie intake. Naturally, our body requires certain nutrients that these foods are not able to provide thus it’s important to have a higher intake of nutrient-dense foods so our body can remain healthy. Empty calories can directly lead to weight gain and obesity, and obesity leads to several other issues such as heart diseases and type 2 Diabetes.

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You may have heard your friends say “That meal is not good for you; it’s made up of empty calories” or “If you want to lose weight, you have to stop eating empty calories”. How can calories be empty?

What are they?
Empty calories are calories that provide no nutritional value; they are often made up of solid fats and added sugar. They lack vitamins, minerals, protein, fiber, and fatty acids, all essential elements of a balanced meal. They will still provide you with energy like other foods but will not benefit you nutritionally. Essentially, foods with empty calories add to your calorie intake while providing very little, if any nutrients.

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What is the 80-20 rule?
The 80-20 rule talks about 20 per cent exercise and 80 per cent nutrition. While most mistake this the other way round, it is important to understand how 80per cent nutrition plays a huge role in fitness. Both nutrition and exercise compliment each other and neither can do anything without the other. This means that without exercising, you will not end up burning calories of the foods you eat and without food, you will not have the desired energy for exercise.

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Diet to Nutrition Route updated their website address.

Nutrition tip for the day 🥗

☑ Switch to healthy lifestyle
☑ Incorporate healthy eating habits
☑ Keep yourself hydrated
☑ Have regular sleep
☑ Avoid stressful situation

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World Food Day 2020

World Food Day is observed every year on October 16th. The day is of immense importance as it caters to one of the basic human needs.

Theme of the year 2020: "Grow, Nourish, Sustain. Together. Our actions are our Future!"

The COVID-19 global health crisis has been a time to reflect on things we truly cherish and our most basic needs. These uncertain times have made many of us rekindle our appreciation for a thing that some take for granted and many go without: food.

Food is the essence of life and the bedrock of our cultures and communities. Preserving access to safe and nutritious food is and will continue to be an essential part of the response to the COVID-19 pandemic, particularly for poor and vulnerable communities, who are hit hardest by the pandemic and resulting economic shocks.

In a moment like this, it is more important than ever to recognise the need to support our food heroes - farmers and workers throughout the food system - who are making sure that food makes its way from farm to fork even amid disruptions as unprecedented as the current COVID-19 crisis.

Our actions are our future.
Countries, the private sector and civil society need to make sure that our food systems grow a variety of food to nourish a growing population and sustain the planet, together.

We all have a role to play, from increasing the overall demand for nutritious food by choosing healthy, to not letting sustainable habits fall by the wayside, despite these uncertain times.

Why Your Diet and Mental Health Matter🧠

One in every five people will suffer from mental health-related illness in a year.

Do you ever stop and reflect on how your eating habits affect your mental health? You should.

For instance, alcohol will cause depression; caffeine can result in anxiety. So, what do you need to do to improve your mental health and general mood? Adopt a healthy eating habit. Otherwise, your entire exercise routine will be in vain.

Why Your Diet and Mental Health Go Hand in Hand🧠

Eg: eating a high quality diet containing minerals, vitamins, and antioxidants positively nourishes your body.

The food you eat keeps you going the entire day when it interacts with the chemicals on your brain. So, when you eat a variety of foods, expect a variety of effects on your mind.

Eg: eating carbs increases serotonin hormone, a chemical that provides a calming effect. Food rich in proteins helps improve alertness. A diet rich in certain types of fatty acids like omega 3 reduces depression.

Since your body cannot produce all this, it’s imperative to include them in your diet.

What to Eat🧠
Avoid processed food or anything containing high sugars. Instead, choose brain-friendly diets. Such includes vegetables, fruits, whole grains, lean proteins, and meager amount of saturated fats, sugar, and sodium.

Including these foods on your diet helps protect your body from fatigue, improve the mood and alertness.

The following are some brain-friendly foods.🍽
Greens
Almonds & walnuts
Dark chocolate 🍫
Eggs 🥚
Broccoli 🥦
Fish 🐠
Avocados 🥑
Turmeric🏺
Blueberries🍓🍒🍇
Yogurt

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searo

Coffee — Good or Bad?
Coffee Contains Caffeine, a Stimulant That Can Enhance Brain Function and Boost Metabolism
Caffeine is the most commonly consumed psychoactive substance in the World.

Caffeine is a known stimulant. In your brain, it blocks the function of an inhibitory neurotransmitter (brain hormone) called adenosine and releases other neurotransmitters like norepinephrine and dopamine. This reduces tiredness and makes you feel more alert.

Numerous studies demonstrate that caffeine can lead to a short-term boost in brain function, improving mood, reaction time, vigilance and general cognitive function.

Caffeine can also boost metabolism by 3–11% and exercise performance by 11–12%, on average.

But too much coffee can lead to some physiological issues:

Black coffee is rich in caffeine and acid, which means that excess consumption can lead to acidity in your stomach. You are likely to have cramps and abdominal spasms.
Too much coffee in your system makes it difficult for your body to absorb minerals from your daily diet, such as iron, calcium and zinc.

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Eat healthy, Exercise daily & Sleep well.
Keep it healthy & happy

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A Recipe for Better Health

Obesity is a health problem that affects 30% of the population in India and is the major contributor to other associated diseases.
Few simple steps can be taken to reduce the risk of obesity.
Being active and eating well is a positive message that can apply to anyone and everyone.”

7-5-2-1-0 decodes
7 – Start the day with breakfast, everyday, seven days a week. Even if it’s a quick meal on-the-go, a healthy breakfast starts one's day off right by helping them to stay energized and focused

5 – Eat five servings of fruits and vegetables each day. Offer fruits and vegetables at every meal and as snacks in between meals.

2 – Limit screen time. no more than two hours of screen time per day among kids.

1 – Get active. Children and teens should incorporate one hour of activity in their day.

0 – Aim for zero sugar-sweetened beverages. Choose low-fat milk / fresh fruit juices/ natural coconut water over soda

“By making healthy choices and staying active, parents can help children establish healthy habits that can last a lifetime.”

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Glad to see when our constant motivation encouraged someone to choose better food habits🥗🍽

"Eat Healthy to be Healthy"

Dont be scared of loosing or gaining weight...just choose healthy eating habits and enjoy healthy lifestyle ✌

Reminder: Focus on healthy weight reduction rather than starving yourself to loose weight✌

Get your personalized diet plan her based on your body requirements, lifestyle, medical history and work schedule

Boost your immunity with these Miracle Foods 🥗
Add daily in your plate 🍽 for healthy immune system 🍊🍍🥭🥦🥬🌰🍉