Most consumers take just 4 seconds to browse over food packaging before making a choice.
That’s the window of opportunity a manufacturer has to convince you to buy their product. Here’s how they do it.
- Put something wholesome and natural on the front Fresh fruit, lush meadows, and green trees.
The Reality. That’s just a pretty picture – it might have nothing to do with what’s in the packet.
- Buzzword of the month At the moment it seems to be “whole grain” and “omega-3” and “fortified”. Any savvy marketer will make sure they list these buzzwords in bold: front and center.
The Reality: The actual content of the whole grain may be minimal – and can you really believe that the possible health benefits of the latest buzzword will outweigh the other junk in the food?
- Looks like value for money yeah?
The Reality: How many times have you ripped open a food wrapper only to find you’ve paid for about 1/3 air. Maybe manufacturers need to start listing the amount of “air” on the nutritional label.
- More colors, more funky-stylee designs – whatever it takes to make you think that the same old food has suddenly become altogether different.
The Reality: Same food, different box.
- Free from artificial flavors “TICK!” Free from preservatives “TICK!” Baked not Fried “TICK!”.
The Reality: Who cares. The 3 main ingredients in this particular item (a cracker) are refined white flour, vegetable fat, and sugar.
- It’s great to choose organic food over the non-organic counterpart – but organic candy?
If dry, limp hair is weighing you down, then this diet is for you. Did you know that what you eat is reflected in the health of your hair? All of the hair-revitalizing shampoos in the world won’t help if you aren’t nourishing your body. Here’s how the Healthy Hair Diet can help:
Just like your body, your hair needs a balanced, nutritious diet to stay healthy. That’s why this food plan contains a rainbow of fruits and vegetables that are loaded with vitamins and antioxidants, whole grains for minerals, nuts and seeds for minerals and vitamins, and lean protein for iron. A fortified breakfast cereal will help your body get all of the other good stuff it needs.
THE HAIR requires nourishment from the inside to maintain its health. Your diet is as important for hair as for every part of the body.
- An unbalanced diet could lead to problems of hair like dryness, brittleness, dandruff and ultimately hair loss. So, include the following:
Protein is necessary for strong healthy hair as hair is made up of keratin which is a protein. So, include for non-vegetarians – lean meat, fish egg and for vegetarians – paneer, yoghurt, dals, peas, beans and nuts.
- Eat whole grain cereals instead of cereals like rava or maida.
- The B-Complex vitamins are extremely important for hair. It has been seen that these vitamins not only help to maintain the health and shine of hair but also prevent hair fall.
- Therefore, your daily diet must contain adequate quantities of fresh fruits and vegetables eaten raw as this ensures the supply of vitamins, minerals and enzymes.
- Minerals that are essential for healthy hair are iron, zinc, magnesium, sulphur, potassium, phosphorous and iodine.
- A deficiency of iron is the cause of dull and brittle hair and if not corrected, can lead to hair fall. Sulphur and iodine play an important protective role.
- Iodine is necessary for the healthy functioning of the thyroid gland and iodine deficiency can lead to many hair problems.
- To make sure that you take plenty of minerals & vitamins eat a green leafy vegetable daily.
- Eat whole grain cereals like wheat, atta, ragi – atleast once a day.
- Wheat germ contains concentrated minerals. So, buy a bottle of wheat germ and sprinkle 1 teaspoon into your milk, porridge, upma, toast or anything you eat for breakfast.
- Follow your grandmother’s advice. Take 5-10 soaked almonds daily. These are high in minerals and vitamins.
- Include a salad made with vegetables like carrot, cucumber, lettuce, tomatoes, cabbage everyday in your diet. Add sprouts to this salad. They contain a lot of vitamin C and B complex. For low calorie dressings, use lemon juice.
- Yoghurt (curd) is a wonder food as far as hair is concerned. So, take as much of yoghurt as you can.
- Avoid overcooked, fried foods, confectionary items, aerated drinks which provide empty calories and have no nutritional value.
- Coffee, alcoholic drinks and cigarettes cause a depletion of vitamins.
- Water not only hydrates your body, but helps keep your hair silky and shiny. This diet includes eight to 10 glasses of water and juices a day for maximum hydration.
- The fiber from fruits, vegetables, grains and legumes is good for your body and your hair. This meal plan features lots of fiber-containing food as an option at each meal.
- Soy products contain phytoestrogens — estrogens from plants — that may boost your health, so this diet offers soymilk as a beverage choice and soy nuts as a snack option.
See how your breakfasts, lunches, dinners and snacks can keep your hair — and your body — healthy.
The important fact of metabolism is that our bodies do not stop working, even when we are sleeping! Hearts are beating, blood is circulating, lungs are functioning and brains are even working. This all takes energy — meaning we are still burning calories.
There is no magic time after which the body stores fat. For instance, if you eat the same exact meal at 6 pm or at 8 pm, is one more caloric than the other? No, each meal has the same number of calories. What really matters is the total amount of food and drink you have over the course of a week, or a month or longer, and how much energy you expend during that timeframe. Excess calories will be stored as fat over time, regardless of whether they are taken in during the day or night.
When it comes to eating late at night, most people have two main problems. One is having a late dinner after not eating for many hours. When this happens, it can be hard to keep portion sizes within reasonable amounts, making it easier to overeat. Frequently late diners are so hungry that they grab whatever they can — usually fast, on-the-go, and unhealthy choices — they don’t call it “fast food” for nothing. For lots of people who are ravenous, a few slices of pizza win out over preparing steamed veggies and broiled salmon!
Another problem is the “mindless” snacking that goes on at night for many folks. Whether you spend your evenings studying, watching TV, hanging out with friends, reading, or out on the town, the excess calories that add up quickly from chips, cookies, ice cream, and pizza can contribute to weight gain. Calories from these types of foods add up no matter what time of day they are eaten. Some people find that if they set a time that they can’t eat past; it helps minimize or eliminate the possibility of munching on a lot of high calorie foods.
So to settle the debate, you are correct that late-night calories won’t change your metabolism or magically count more than calories eaten during the day. However, limiting late-night meals and snacks may be an effective weight management strategy for some because it helps them to control their overall calorie intake.
Peanuts, almonds and more are good — and good for you
Several studies over the past several years have shown the health benefits of nuts — which contain monounsaturated fat, vitamin E, folic acid, magnesium,copper, protein, and fiber, and are rich in antioxidant phytochemicals.
They’ve also been shown to play an important role in helping to lower “bad” cholesterol levels and raise “good” cholesterol levels. In addition, they can help dilate blood vessels and prevent hardening of the arteries.
Several studies have found that eating small amounts of nuts helps dieters lose weight. The key to including the great taste of nuts in a healthy diet without overdoing the fat and calories is portion control.
Nuts might be considered health food, but that’s not a license to overindulge. When you add nuts to your diet, you add calories along with the health benefits. So it’s important to decrease calories from other sources to avoid weight gain.
A one-ounce serving of nuts contains between 160 and 200 calories, most of which come from the heart-healthy monounsaturated fat. Nuts are also very high in dietary fiber, and are one of the best plant sources of protein. One ounce= 30g approx.
Avoid mindless eating by pre-portioning your nuts in small bags for a great snack to take on the go or to the office. Choose nuts in the shell and you’ll probably eat fewer since it takes time to crack them. Or take one handful and put the package away. Your goal is to eat nuts instead of other sources of fat like cakes, cookies, or chips.
How Calories in Nuts Add Up
A small handful of nuts are about 1 ounce. Here’s how many calories that will add up to for various types of nuts:
Dry roasted peanuts, regular (30 nuts) 170
Dry roasted peanuts, unsalted (30 nuts) 160
Cocktail peanuts (30 nuts) 170
Honey-roasted peanuts (30) 150
Almonds (24) 160
Brazil nuts (7) 170
Cashews (20) 170
Walnuts (14) 180
Pistachios, shelled (47) 170
Pecans (20 halves) 190
Macadamia nuts (11) 200
Eating as little as one ounce of nuts per day can provide you with all the health benefits. So do it, go nuts!
Trans fats are also known as hydrogenated fats. They are made by adding hydrogen to liquid vegetable oil under pressure. This results in a stiffer fat, a fat which is hard at room temperature. For example, vanaspati is a trans fat. They are artificial, they are man-made. All the trans fats are essentially artificial,
How are they harmful?
- They harm by increasing the cholesterol levels in the blood. They also increase other harmful fats in the blood. They also bring down the good cholesterol the helpful cholesterol, or HDL cholesterol, in the blood. That means that trans fats work both ways, in spoiling your blood fat levels, by raising the harmful lipids and bringing down the good lipids. They block the arteries and prevent blood from flowing through them.
- In women, trans fats actually double your risk of heart disease! Trans Fats also leads to decreased cognitive function of the brain, in people more than 65 years of age.
Obesity: Research indicates that trans fat may increase weight gain and abdominal fat, despite a similar caloric intake.
- Trans fats are also very harmful to the children. It has been shown that children as young as 8 and 9 years have high cholesterol and early stages of clogged arteries.
- Trans fats are found in biscuits, breads, confectionaries, fast-foods, fried food items, including namkeens, fried sweets, many cakes and pastries, ready to eat meals, fast foods, junk foods, microwave meals and snacks and much of the street, restaurant and hotel food etc. Many halwais, street vendors also use vanaspati instead of ghee.
So, beware of Trans-Fats.