Making Healthy Food Choices

Making Healthy Food Choices

food_choicesWe are given choices to choose some of the most healthiest foods…Lets have a look at them.

  1. Fresh fruit instead of juices- Fruits are rich in fiber and low on sugar and calories while fruit juices are devoid of fiber and high in sugar. Hence it is healthy to munch on a fruit than gulp juices.
  2. Avocado instead of butter and margarine- Avocado is rich in good fats aka monounsaturated fats while butter is rich in saturated fats and margarine of transfats etc.
  3. Multi grain bread instead of white bread- Whole grain breads are great on fiber and balance sugar levels and give the feeling of fullness and white bread is stripped of all its nutrition and has no fiber.
  4. Baked potato instead of potato chips- Potato with the jacket helps to retain all its nutrients while chips are refined and deep fried and also have lots of salt.
  5. Brown rice instead of white rice- brown rice is rich in fiber and is more nutritious than white rice.
  6. Skimmed milk instead whole milk- Low fat milk helps to cut down on saturated fats while whole milk is rich in calories and fats.
  7. Steamed rice instead of fried rice- Steamed rice helps to retain more nutrients than fried rice.
  8. Lean meats instead of sausages and other processed meats- sausages are high in saturated fats while lean meats are trimmed of all the artery clogging fats.
  9. Fresh fruit instead of dried fruits-Dried fruits are richer in calories compared to fruits and are lesser filling.
  10. Eat more beans rather than meats- You get the protein without the calories and fats and beans have more fiber.

Making such choices choices help you to get healthy and fit….

Sanjana M Shenoy is a A dietitian from Mangalore, Karnataka, India. Having worked as a Dietitian for the Manipal Group of Hospitals namely KMC hospital Mangalore, India.She is also a consultant for corporate's like Infosys and others, conducting talks and presentations for various associations and local television shows.She consults at her Diet and Nutrition clinic "Nutrihealth" in Mangalore.Also is a visiting consultant to various hospitals in and around Mangalore and also runs an active online consultation.

7 Replies to “Making Healthy Food Choices”

  1. Hi Sanjana

    Inspite of eating healty, I believe, its essential to count calories intake.
    It becomes tough when one is eating home food such as Lentils, beans, boiled rice, chapati…etc and moreover nutritional content of these foods changes when cooked/boiled compared with dry. I was wondering how a dietician count calories.

  2. hi Sanjana M’m

    I want to know about Flax seed oil benefitial for Weight loss or not ?

    Is it good for weight reduction, if so how it shld be taken and the quantity also ?

    hope u could write about flax seed oil health benefits etc soon…

  3. Hi,

    Flax seed oils is not exactly for weight loss, it helps to provide omega 3 fatty acids for the heart. There are article written on flaxseed and the benefits of oil and the seeds are the same except for seeds provide fiber….

  4. Hi arun,

    We calculate calories from the raw ingredients as to what goes into making a dish…From example one serving of dal will be 25 grams of raw dal which will give 80 calories even after cooking and if oil has been used for tempering then the calories can increase to about 100-120 calories.

  5. Dear Sanjana
    Trust you are well and as busy as usual.
    I hope you remember me; I had consulted you in KMC Mangalore during my study at Manipal (7 months back) It was really helpful and your guidance helped me a lot!

    But from last 2 months, im in Mumbai and will be settled with my work. The problem is that complete change of my food habit and confused what to take or not?
    I request your help. Shall I have to meet any dietician here if yes who or u will be able to help?

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