Tag: dates

Iron rich diet for vegetarians

Iron rich diet for vegetarians

Many vegetarians suffer from anemia due to diets poor in iron. This could be due to poor food combinations, poor protein intake and diet rich in tannins and other inhibitors. So if you are a veggie, there are various ways you may supplement your diet with iron.

Sources

  • Most of the nuts and also seeds such as pumpkin seeds etc
  • Various cereals are fortified with iron, hence would be a good start in the morning.
  • Germinated pulses and legumes are rich in iron.
  • Most of the greens such as spinach, amaranth and broccoli are rich in iron. But need to be had with sources of vitamin C to absorb the iron.
  • Jaggery, puffed rice and beaten rice. Now you know why poha is good for health.
  • Dates and other dried fruits, you can add them to your cereal for an iron boost.

Incorporate these foods to boost up your iron intake.

What about iron supplements?

Iron supplements are recommended only if one is highly anemic or in pregnancy. But the downside is it is constipating.

Avoid excess of fiber and high calcium intake which interfere in iron absorption.

Iron rich diet for vegetarians

Iron rich diet for vegetarians

Many vegetarians suffer from anemia due to diets poor in iron. This could be due to poor food combinations, poor protein intake and diet rich in tannins and other inhibitors. So if you are a veggie, there are various ways you may supplement your diet with iron.

Sources

  • Most of the nuts and also seeds such as pumpkin seeds etc
  • Various cereals are fortified with iron, hence would be a good start in the morning.
  • Germinated pulses and legumes are rich in iron.
  • Most of the greens such as spinach, amaranth and broccoli are rich in iron. But need to be had with sources of vitamin C to absorb the iron.
  • Jaggery, puffed rice and beaten rice. Now you know why poha is good for health.
  • Dates and other dried fruits, you can add them to your cereal for an iron boost.

Incorporate these foods to boost up your iron intake.

What about iron supplements?

Iron supplements are recommended only if one is highly anemic or in pregnancy. But the downside is it is constipating.

Avoid excess of fiber and high calcium intake which interfere in iron absorption.

Steps to stick to your new diet….

Steps to stick to your new diet….

stick_to_new_dietMany clients of mine say that they find it very tough to stick to the diet plan I have given them as they cant control their cravings.

Timings when cravings hit are mostly in the afternoons and late in the evenings. So how do you tackle them? Yes, there are solutions.

Firstly, learn to differentiate between hunger and thirst. If you have eaten and after sometime still have a craving to eat, Drink water if you get this feeling, you may be thirsty.

If you are asked to finish dinner early and especially in the early stages of following a low calorie diet, you may be hit with hunger pangs. To control this either have milk and fruit or yogurt. Fruits can freshen you up with a little sugar surge and the protein gives you the feeling of fullness. Rather than tearing open a packet of chips which should not be lurking about in your house, keep the low calorie snacks ready.

Binge eating during the day can be controlled by keeping a fruit bowl in your bag, flavoured buttermilk mixed with soda. Take up an activity which burns calories. Rather than taking a long snooze in the noon or just whiling away time, hit the gym about 2 hours after lunch. If you have had a very light lunch, you can hit the gym a little lesser than 2 hours.

Sweet cravings need to be handled well as the calories they provide are terrifying. Hence first task clear out the refrigerator of all the sweets. You feel very low and would really want to grab a sweet, go for a fruit or 2-3 dates.

What if you can stick to the servings planned by the dietitian or in simple words the quantity prescribed for you, eat salads so that you don’t overeat. A bowl of soup too can be satisfying.

Alcohol can add a lot of calories hence try to stay away from them. You can have a small glass of wine or try to dilute the drink with a lot of water. I suggest skip the drink.

All what you need is good will power. Try these tricks and see the magical difference.

Beat Anemia with Date syrup

Beat Anemia with Date syrup

date_syrupMany struggle to bring up their haemoglobin levels to an optimum levels especially women. Anemia is a condition where the red blood cells of our body decrease in number due to lack of iron in the body and the oxygen intake of the body is reduced. Tiredness, breathlessness, higher frequencies of infections, paleness. If not treated, it can be fatal. Nutrition provides a lot of remedies for anemia and dates is one such fruit which can increase the iron levels in the body.Dates contain organic iron which is useful to increase the RBC count. Hence a daily intake of dates can reduce your chances of anemia.

If you do not have the time to eat dates, you can add a teaspoon of dates syrup in a warm glass of milk and drink it up before going to bed. The syrup can be added in white oats porridge and also on pancakes.