By PRITI BHATIA
September 21, 2017
“Good health is achieved by a complete balanced food which covers our both macro and micro requirement and surely it’s not confined to expensive and exclusive food. There are easy and cheap option available which can provide you good health at low cost.”
Buttermilk
A gut friendly drink loaded with probiotics, keeps you cool in the summers. A much better options than high calorie sugary drinks to keep you hydrated. You can add fresh mint leaves and dry cumin powder to make it tastier. It provides calcium, protein, phosphorus and magnesium.
Barley
One of the oldest grain consumed in the world, has multiple health benefits. It’s good for diabetes. Apart from the known qualities of reducing weight and its high fiber content, it’s high in certain vitamins and minerals like copper.
Barley is ideal for lunch and dinner.
Instead of rice, use barley in your meal.
1 bowl gives you 110 cal
It contains fiber B glucan , which is a soluble fiber , it absorbs water and forms a gel like substance in the body, which slows down the digestion process. Hence, it gives the feeling of fullness.
1 cup of cooked barley provides 20% of magnesium..
Pearl Millet
is a grain which provides all the goodness of a healthy cereal. These are high in complex carbohydrates, fiber, iron, magnesium and phosphorus. Best for diabetes, weight loss, reducing cholesterol and digestive disorders.
It can be consumed in various forms like bread,
porridge or puffs as an evening snack.
For pearl millet puffs, simply roast them in a pressure pan for 8 min, add spices like red chilies and salt as per your taste.
Calories- 74 cal/20 gm
Wheat Grass Juice-
These green leaves of wheat are rich in chlorophyll, Vit C,B, k, E, calcium and magnesium.
It’s high chlorophyll content helps to cure anemia and make your skin glow .
It’s a great detoxifier, works as a energy booster as it helps in increasing Hb levels in the body.
It’s also good for water retention problems and puffiness.
Amla
An excellent source of Vit C, Amla is considered a rejuvenating fruit. It works as an immunity booster and works against free radicals in the body. It increases your insulin levels so it’s also good for diabetes .
Eggs
An ideal breakfast, rich in proteins, contains vitamin A, Folate, vit B5, vit B2, Phosphorus, Selenium and vit B12. Proteins from the egg not only maintain your muscle mass but also help in the fat loss process in your body. It comes under the category of thermogenic foods.
Eggs help in burning 80-100 cal per day.
A high protein diets increases satiety levels which leads to low calorie intake, thus, helping in weight loss.
Protein helps in increasing muscle mass, and the higher the muscle mass, the more fat is burning in the body.
Soybean
These are high protein, high fiber snacks. They’re ideal for kids to have in the evening time. This not only keeps you full but also helps in maintaining muscle mass too.
Amaranth
These are high in calcium and iron. Excellent for knee problems or arthritis. Can be consumed as a porridge.Use jaggery or honey as a substitute for sugar to make it more nutrient rich. A good replacement for high calorie chocolates and desserts.
The green leaves of amaranth are consumed in North India, popularly known as Chaulai Ka Saag.
Roasted Black Chickpeas
These are high in fiber, rich in protein and iron. They provide 6gm of fiber per serving. A good source for diabetics as it has a low glycemic index and it helps in reducing cholesterol.
It has manganese and zinc which help in preventing hair loss and graying hair.
Calories- 80cal/50gm
Peanuts
These are commonly found nuts, most popular as snacks in the winter or in the cold Fall months. Rich in protein, niacin, Vit E, biotin, copper, and phosphorus, it’s a good source of monounsaturated fatty acids.
Boiled or Baked Sweet Potato
Sweet potatoes contain complex carbohydrates, have a low glycemic index which provides a slow release of glucose after consumption.
Green Sprouts
Best food to have for breakfast.
Its high fiber content keeps you full for a long time.
It keeps your skin hydrated, being rich in vit E and vit C, it keeps your skin young. It provides you with a good amount of iron.
Green Leafy Vegetables
Choose all the greens, they are loaded with calcium, iron and other vital nutrients! A perfect recipe for weight watchers. Just blanch them or steam them. Use in your every day salads and smoothies.
Coconut Water
An ideal thirst quencher for summers to maintain your electrolyte balance.
Lime Juice
An ideal early morning detox, generally taken with honey. Rich in vit C which makes it good for weight loss and general health.
