Nutrifoodie1

DM me if you want to ask anything regarding your diet❤️

*Myth* : When you give up carbs, you start burning fat! 👀
*Truth* : Exercise burns fat. The more calories you burn the more weight and body fat you will lose. 🚴🏋️
~ Giving up carbs means you are reducing your calorie intake so, you might reduce your weight but this weight loss will be on the COST of your health.🤕😬
~ Carbs are source of dietary fiber and a lot of vitamins & minerals. It's basically body's primary energy source, glucose, which fuels everything you do, from breathing to thinking to running.🧠🏃
~ ChoOsing the right carbs in a right amount is better than giving up carbs from your diet.🧐✔️
~ Right carbs are vegetables, fruits, whole grains like oats, brown bread, brown rice/pasta and whole wheat flour Roti etc🍞🍎🍒
*Tip* : Exercise and Portion Control is the key to lose weight!❤️✨
~ Dm me for consultation regarding your diet.😊✨

Having a colorful plate ensures you're getting different nutrients from each foOd.🍊🌽
So, If your plate consist of mostly the same color food, try to add food of different color groups in your plate and make it more nutritious❤️🥒

~ Myth👇
🍂 Having milk and fish together might cause uneven patches on skin, also called vitiligo.🥛🍣

~ Fact 👇
🍂 Having milk and fish together do not cause vitiligo/white patches on skin.😋🍴
🍂 It is actually because of not enough production of pigment (melanin) by skin cells melanocytes.👀✨
~ How much milk and fish should we consume?
👉 3 cups of milk per day.🥛
👉 3 ounce fish twice in a week.🐟
🍂 DM me if you have any queries regarding your diet.😇✨

🌺Hibiscus Tea🌺
It's a herbal tea that is made by steeping petals of the Hibiscus flower in the boiling water.
Ingredients👇
👉 1.5 cups of water💦
👉 Hibiscus flower petals 🌺
👉 1 cardamom (optional)
👉 1/2 tbsp Honey🍯
👉 Half lemon 🍋
👉 1-2 cloves
👉 1 cinnamon
Preparation Method👇
✨Take 1.5 cups of water in a saucepan and add clove, cinnamon, cardamom in it and boil it until 1 cup is left, then turn off the flame and add flower petals in boil water, give it a stir and leave petals in boiled water for 3-4 minutes.🍃
✨Pour it in a cup and add honey and In the end squeeze lemon and meanwhile when you'll be adding lemon juice, it would change the color into brighter red color❤️🌺
✨It's ready to serve!
Health Benefits👇
👉 Helpful in your weight loss journey.🥰
👉 Keeps your gut healthy.
👉 Reduces bad Cholesterol.👌🏻
👉 Prevents common cold and flu. 🤧✨
👉It may help to regulate your blood pressure.
👉 Keeps your liver heathy.✨
👉 Contains antioxidants that may help you to prevent from chronic diseases.😇💞
🍃 DM me if you have any queries regarding your diet😊✨

~ Fish is very important part of a healthy diet as it is so nutritious and filled with healthy fats & high quality protein😋💕
~ It's a good source of Omega-3 fatty acids, protein, Vitamin B12, Vitamin D, Iron, selenium, zinc and iodine.😍❤️
~American heart association recommends 2 servings of fish a week, particularly fatty fish like salmon, herring, mackerel, sardines etc🐟🍤
~ 1 serving of cooked fish = 3.5 ounces.
(3 ounce meat = a deck of card🃏)
✨HEALTH BENEFITS✨
👉 Prevents from heart diseases.
👉 Prevents from hypertension.
👉 Lowers the risk of stroke.🧠
👉 Defends against inflammation.👀
👉 Protective against irregular heartbeats.
👉 Good for pregnant and lactating women but make sure it is low in mercury.😇✨
~ Salmon, canned light tuna, catfish, shrimps, Po***ck are some seafoods that are low in mercury.🍤🍴
~ DM me if you have any query regarding your diet😇✨

LEMON GRASS TEA🍋✨
🍂 Low calorie hot beverage for those who want to lose weight😃🍎🍒
🍂 You can switch your high calorie beverage with this yummy lemon grass tea because it has low calories than other bevarages so it would be helpful in your weight loss journey.🍋😍✨
✨INGREDIENTS✨
👉 1.5 cup Water💦
👉 7gm Lemon grass
👉 2-3 small pieces of Ginger ✨
👉 1/2 tbsp Honey🍯
👉 1 tsp Lemon juice 🍋
👉 1 Clove
✨Take 1.5 cup of water in a pan and add lemon grass, clove and ginger in it and boil it until 1 cup is left. 🌿😋
✨Then pour it in a cup and add lemon juice 🍋 and honey🍯and your low calorie lemon grass tea is ready to serve!
🍂 1 cup of lemon grass tea --> 39.8 calories (10.2 gm carb, 0gm protein, 0gm fat)
🍂 DM me if you have any queries regarding your diet😊✨

🍂Our Immunity system is like an army with very sophisticated weapons in the form of cells and other compounds, that fights against harmful microorganisms to protect our body from diseases❤️😍✨

🍂To function optimally, it needs nutrients that we can get through a well balanced diet.😋🍎🍒

🍂WHOLE GRAINS like brown rice, brown bread, popcorn, Oatmeal, whole wheat pasta and brown bread contains Iron and selenium that help immune system to work properly.🥖🍞🌾

🍂FRUITS particularly citrus fruits are good source of Vitamin C that plays major role in our immune system.🍊🍋🥝🍓

🍂VEGGIES are full of antioxidants which are powerful compounds that keep our immune system stronger.🥦🥬🧅🥕

🍂EGGS are good source of vitamin B6 and B12 that also helps to optimize our immune system.🥚🍳😋

🍂DAIRY PRODUCTS are source of vitamin A which is also good for our body's immune system.🥛🧀

🍂NUTS AND SEEDS are source of vitamin E and selenium that also plays significant role in body's defence system.🥜😃✨

🍂MEAT AND LEGUMES are source of protein, iron, zinc and Vitamin B12 that plays important role for our immune system to function normally.🍗🥩♥️

👉So we can see that a well balanced diet helps our immune system to become stronger thus protecting us from variety of infectious diseases.😍🍎🍒
👉DM me if you have any query regarding your diet.😊✨

~ Iron is a crucial mineral for our body, responsible for wide variety of functions.♥️🌺
~ It is necessary for blood production, and also for muscle contraction because iron is a part of protein that carries oxygen to the muscle cells.🌸😊✨
~ Red meat, Fish, poultry, eggs, legumes, whole grains, Broccoli, spinach and dried fruits are good sources of iron.🥦🥚🥩
~ Eat iron containing foods with vitamin C rich foods to enhance iron absorption.🍊🥝🤤
~ Sources of Vitamin C are citrus fruits (oranges, kiwi, strawberries, lemon etc) bell pepper, broccoli, cauliflower, lettuce and tomatoes.🍅🍓🥝🌶️
~ Avoid tea intake right after the meals because tannins in tea inhibits iron absorption and may lead to iron deficiency anemia. ☕😲✨
~ If Doctor recommends you iron supplements because of severe deficiency then take it with water or pure orange juice instead of milk.🥛🍊🌺
🍂 Balanced diet is a key to get all required nutrients in appropriate amount so try to make your plate healthy and nutritious to prevent yourself from nutritional deficiencies or diseases❤️🌺
🍂 DM me if you have any queries🙂✨

🍂 Dates are one of nature's sweetest treats.😃♥
🍂 Dates are rich in nutrients and provide many health benefits.🌺🌺
🍂 Dates are good source of iron, fiber, potassium, magnesium and vitamin B6.😍✔

🍂 Date Nutritional facts👀👇
👉 Calories -> 20
👉 Fiber -> 0.6g
👉 Fat -> 0.03g
👉 Sugars -> 4g
👉 Protein -> 0.2g
👉 Sodium -> 0.14mg
👉 Carbohydrates -> 5.3g
🍂 3 dates are equal to 1 portion of fruit.🌺♥
🍂 Health benefits!😃👇
👉 Promotes Strong Bones.🤠✨
👉 Support Heart Health.♥
👉 Protect against Cancer.😍
👉 Improve Digestive Health.🍎🍒
👉 Helps to stabilize Blood Sugar.✔
👉 Improve Brain Health.🤭🌺
🍂 Dates are rich in natural sugars and these sugars make them perfect and quick energy boosting snack.😃♥
🍂 DM me if u have any query♥🙂✨

👀Why should you eat fruits and veggies🍎🍒?
✨ A diet that is rich in fruits and vegetables can help to improve your health because they are full of antioxidants, vitamins and minerals😃🍎🍒
✨ Fruits and vegetables can lower blood pressure, reduce risk of heart disease and stroke, prevent from some types of cancer and have positive effects on blood sugar🍓🥕🍎🍋.
✨ Eating fruits and veggies also keeps your eyes healthy👀😃♥
✨ Fruits and veggies contain insoluble fibers that prevent from constipation and improve bowel movements 🍎🍒🍇🌽
✨ Fruits and veggies also make your immune system stronger🌺🥝🍊🍆
✨ For a healthy individual recommended intake is 5 portions of fruits and veggies per day, 3 portions of veggies and 2 portions of fruits.😃🍎🍒
👀 1 portion of fruit equals to👇
👉 1 small fresh fruit or your palm size fruit.🍌🍎
👉 2 tablespoons of dried fruit.😋♥
👉 ½ cup of canned fruit OR unsweetened fruit juice.🍹🍊
👀 1 portion of veggies equal to👇
👉 ½ cup of cooked vegetable.🥗😋
👉 ½ cup of vegetable juice.🍸😍
👉 1 cup of raw vegetables.🥕🌺☘
👉 (veggies salad is best option🥗)
🍂 Just think! How amazing they are😍full of nutrients and very low in calories with a lot of health benefits..so why not ?
🍂 You should eat plenty of fruits and veggies to keep yourself healthy and strong🍎🍒🍓♥
🍂 DM me if you've any queries regarding your diet♥🙂✨

To stay healthy at home during the COVID-19 outbreak:

Eat a variety of food including plenty of 🍉🍏🍓🥑🍌 and 🥕🥔🥦🍅🍆.

🍂 To enjoy good health and to achieve a healthy body weight, it is necessary to make a healthy eating habit and do regular physical activity. 🍎🍒🏋
🍂 Those who want to gain weight I'll suggest them that before taking decision of gaining weight, calculate your BMI. If your BMI is below the average (less than 18.5) it means you are underweight and need to gain weight.✔🙂✨
🍂 Following are some points which we need to consider for healthy weight gain😃👇
1. Energy in should exceed energy out by at least 500 kcal/day. Increase calorie-dense food intake enough to store more energy than you expend in exercise.👀♥🍒
2. Calorie-dense food doesn't mean to eat junk foods or foods that have zero nutrients. Junk food may help you to gain weight but meanwhile it would ruin your health. Emphasize on high calorie nutritious food.🍎 🥛😋
3. Increase protein intake because it's a crucial nutrient that promotes healthy weight gain.🍒♥
4. Egg, poultry, fish, lean meat, nuts, seeds, whole milk, legumes/beans, yogurt, cheese are some protein rich foods.🥜🍗🥛♥
5. Beverage provides an easy way to increase calorie intake. Drink 100% pure homemade fruit or vegetable juice and milkshakes instead of unhealthy sugary drinks.🍒🍌🥛
6. Eat large portions of healthy food, at least 3 meals a day and also add snacks between meals. 🌺♥🍒
7. Keep your body physically active, doing exercise is not only helpful to lose weight but also for a healthy bulk up.🏋💪🍂
8. Improve your sleeping patterns.⏰💤
9. Drink 6-8 glasses of water per day.🙂✨
🍂 Gaining weight is much the same as losing weight in the sense that it shouldn't be rushed & it won't happen overnight, so be patient & keep yourself motivated.♥🙂
🍂 DM me if you've any query regarding weight gain or healthy lifestyle.✨

✨ Brown bread Vs white bread ✨
Which one is more healthier and nutritious 🤔🍞?
✨ BROWN BREAD😃👇
👉 Brown breads are rich in fiber and nutrients.🍞😋
👉 Have Low Glycemic Index.✔
👉 Normalizes bowel movement.🙊✨
👉 Good for diabetic patients because brown breads are rich in fiber, which controls blood glucose level.😍♥
👉 Beneficial for heart & high cholesterol patients because fiber reduces bad cholesterol from the blood.😃🍒
👉Those who want to lose weight, should choose brown bread because it would give them feeling of fullness for long time. They can eat less and still feel satisfied.😎🌺
✨ WHITE BREAD😮👇
👉 White bread is low in fiber.👀🤷
👉 Have high glycemic index, not good for diabetic patients.♥🍒
👉 White bread contains added sugar which makes it less healthy.🙂✨
👉 It is refined flour bread and have less nutrients than brown bread.🙄
👉 White bread metabolizes quickly and after eating soon enough, it'll make you feel hungry.😯🙄
✨ Yes, brown bread is more healthier than white bread 🍞😃✨
🍂 The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison. It all depends upon your food choices, so try to make your choices healthier. Start with a small change in your diet towards healthy lifestyle. ♥🙂✨
🍂 DM me if you've any query regarding your diet🍎🍒

✨LEMONADE✨

✨ Summer's best nutritious drink.🍋😃✨
✨ During summer our body tends to lose water at the faster pace due to excessive sweating, and in these sweaty days with hot winds we all need some cool & refreshing drinks so here is one of the best nutritious drink that is lemonade😋🍹
✨ Lemons are full of vitamins, minerals and antioxidants, especially known as a good source of vitamin C and folate.🍋🤤
.
✨ Health Benefits 😃✨👇
👉 Boosts immune system.😍
👉 Keeps you hydrated🍹
👉 Improves digestion♥
👉 Good for skin & liver👀
👉 Beneficial for heart and kidney patients✔
👉 Flush out unwanted materials from body😃
🍂 A healthy diet is a solution to many health related problems, so feed your body with nutritious foods and keep yourself hydrated♥🙂✨
🍂 DM me if you've any queries regarding your diet🍎🍒

Have some healthy snacks❤️😀✨

You are what you eat🌺🙂✨

🍂 Most of us are addicted to sugar or sweets, so its not feasible for us to skip that sugary foods for such a long time as process of losing weight takes time.🍪😋
🍂 If suppose, you control yourself at that time when your body craves for it, soon enough you'll eat in a double or triple amount because of your increased craving day by day.😯✨
🍂 Allow yourself to eat your favorite cookies, chocolates or sweets but in SMALL portion. 😃😍🍫
🍂 Eat a balanced diet that contains Healthy Carbohydrates, proteins, fats, fruits and vegetables, foods that are low in calories but high in nutrients so at the end of the day you'll have some remaining calories to enjoy such delicious treats.🍎🍒🍨😋
🍂 DM me for more details regarding weight loss or your diet♥🙂✨

🍂 People always focus on exercise, food intake, etc but they disregard one thing that is SLEEP, essential for our health, physical as well as mental. 😴⏰
🍂 6-8hrs sleep is necessary for health and weight. Unfortunately we have ruined our routine & stay up the whole night or around 2:00am but this habit leads to overweight.⏰💤
🍂 Sleep deprivation reduces leptin, a hormone that suppresses appetite & encourages the body to expend Energy. Reduced level of this hormone makes you hungry and you'll eat more and gain weight.🤭🙂
👉 Improve your sleeping pattern.😴
👉 Be physically active.🏋
👉 Don't skip meals.🍎
👉 Eat balanced diet🍒

🍂 We all need to improve our lifestyle in order to prevent ourselves from obesity and other health problems.🙂✨
🍂 Losing weight in a healthy way takes time so keep trying and don't lose hope.😃👍
🍂 Be patient and remember it isn't a race - it's your life ♥
🍂 DM me if you have any queries regarding your diet 🙂✨

~ People are more conscious about their body weight. I noticed that a lot of people prefer FAD or Crash diets for weight loss because it's a quick way to lose weight. But it's unhealthy. Rapid weight loss usually mean excessive loss of lean tissues, a lower BMR, and a rapid weight gain to follow.🙂
~ Some people skip meals, especially breakfast in an effort to reduced energy intake, but research suggest such a strategy may be counterproductive (having the opposite of desired efforts).😊
Following are some points which we need to consider for healthy weight loss 👇
1. Energy out should exceed energy in by about 500kcal/day. Increase your physical activity enough to spend more energy than you consume from food. 💪😃

2. Cardio workouts like trademil, cycling, skipping and jogging etc should be done twice or thrice a week.🚴🏃

3. Weight lifting exercise is also necessary for weight loss.🏋️‍♀️

4. Emphasize foods with low energy density and a high nutrient density.🍎🍒

5. Eat small portions. The goal is to eat enough food for adequate energy, abundant vitamins and minerals. Large portions defeat the savings.🍴😉

6. Limit high fat foods. Eat legumes, fiber rich foods, whole grains, vegetables and fruits in your diet.🍑🌽

7. Drink 6-8 glasses of water per day.👀✨

8. Limit sweets and nutrient poor, energy dense beverages.🍻🍷❌

9. Sleep 8-9 hrs/day because it is necessary for weight loss.⏰💤

👉 Losing weight in a healthy way takes time and practice to figure it out. Be patient and keep trying. It isn't a race - it's your life.💖
👉 DM me if you have any queries regarding your diet✨

👀Dietary guidelines for constipation🙂👇
🍂 A high fiber diet helps to overcome constipation. Add more fiber rich foods in your diet. 🍎🍒

🍂 Fruits, vegetables, wholegrain cereals, nuts, wholegrain bread and pasta & brown rice are rich sources of fiber. Add these foods in your per day meals.🍎🍓🍞🥕

🍂 Drink plenty of water (8 to 10 glasses of water/day) or fluids to ensure that waste material is perfectly removed.😃

🍂 Be physically active. Exercise can help make bowel movements more regular and can reduce stress.🚴🏋

🍂 Keeping your body active and mobile may also help some people whose bowel is sluggish.🤾🏋

🍂 If you remain troubled with constipation then take laxatives like castor oil which is a powerful laxative, use it for short-term relief because overuse can be harmful. It's better to take it according to your doctor's recommendation.👀🌺

🍂 But remember if changes in food pattern are helpful, then do not use laxatives.🙂✨
👀 PREGNANT WOMEN ♥👇
🍂 Add fiber in diet, drink alot of water, Exercise routinely.✔😎

🍂 Reduce or eliminate iron supplements, talk to your health care provider about checking your iron levels and recommendations to manage iron intake during pregnancy.💊🌺

🍂 Laxative pills are not recommended for the treatment of constipation during pregnancy because they might stimulate uterine contractions and cause dehydration.❌👀🙂

🍂 Mineral oils should not be used during pregnancy because they reduce nutrient absorption. ❌👀
🍂 DM me for any queries regarding your diet♥

~ Carbonated drinks/soda are enjoyed all over the world.🍷🤷
~ Yes, you can drink sodas but too much consumption can be harmful to the body.🙂👀
~ It negatively effects your brain, teeth, bones, heart, lungs & digestive system.🙄😯👇
~ Drink 100% pure homemade fruits and vegetables juices instead of these sugary drinks that badly effect your body.🍎🍒🍑
🍂👉Be aware about the food or drinks that how it impacts your body. Make your choices healthier because health is the most precious gift♥, don't destroy it by your own hands🙂🍂

Rubik's cube♥️😃✨

~ Migraine is a very common problem and it occurs due to multiple factors🍂
~ Some dietary guidelines for those who have migraine are👇
1- Note and remember that which specific food item triggers your migraine attack and than avoid that food for 2 to 3 months. 📝✨
2- Some Common food triggers are alcohol, dairy products (e.g cheese) , chocolate, citrus fruits, sweets, canned meat, caffeinated drinks & coffee ☕🍫
3- Limit your Caffeine intake. Those with episodic migraine attacks should limit caffeine intake to one or two cups of drink (200 mg Caffeine)☕🍷 & those with daily headaches should avoid caffeine completely👀🍂
4- Don't skip meals. Make time for 5 small meals per day.🥗🍎
5- Improve your sleeping pattern. Sleep 6-8 hours daily 💤
6- Diets that are high in Omega-3 fatty acids & low in fat are helpful in reducing migraine pain👀🙂
7- Maintain Healthy body weight😃✨
8- Eat whole grains like Brown rice, variety of veggies (green, yellow & orange veggies) & fruits 🍎🍒
9- Drink water instead of sugary drinks like soda and juices🍷❌& also Limit sweets🙂✨
🍂 DM me for more details or any queries🍂

~ Good nutrition and balanced diet help kids grow up healthy🙂♥
~ VEGGIES and FRUITS are rich source of vitamins & minerals, WHOLE GRAINS are rich in fiber, PROTEIN help to build & repair muscles cells and DAIRY portion rich in Calcium which is good for bones, all together make up a healthy plate🍎🍒🥕🥑💪😃
~ VEGGIES 👇
🍂 Make a colorful plate with different kinds of veggies 🥕🍆 🥒🍅♥ veggies salad with meal is best option to get nutrients❤
~ FRUITS 👇
🍂 Eat variety of fruits. Fruits are nature's treat - sweet & delicious. Eat 2-3 fruits a day or drink 100% fruit juice (without sugar).🍎🍒🍑🍓
~ GRAINS 👇
🍂 Focus on whole grains like whole wheat brown bread, whole wheat roti, brown rice, whole wheat pasta etc🍚😋
~ PROTEIN 👇
🍂 Eat lean meat or low fat meat, chicken, fish. Bake or grill it instead of frying.🍖🐟🍴. Nuts, seeds, eggs, lentils, peas & beans are all good source of protein🥚🥜
~ DAIRY 👇
🍂 Drink milk to get calcium that builds strong bones & help to repair weak or fractured bones🥛✌️
~ OIL / FATS 👇
🍂 Oil is essential for good health but in appropriate amount. It's better to get it from fish, nuts, liquid oils such as corn oil, canola oil, olive oil etc.
🍂 Teach your children Healthy eating habits and its importance in their learning stage so that they would become used to follow it through out their lives♥♥🍂