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Home > City Resources > Medical and Health > Tips
 Medical & Health

Medical & Health
w Features
Ayurveda -Science of Life
Surviving a Heart Attack when alone
Dr.Devi Prasad Shetty
The art of living
w Tips
Walk for your Health
Fibre Rich Diet
Tips on donating blood
Here are some tips on safe water
Some tips on preventing tooth decay
Some easy ways to quit smoking
What is Stress?
Heart attacks
First aid for snake bite.
Some tips to stay fit

Fibre Rich Diet

How to increase fibre in your diet
  • Consume whole grain cereals like jowar, wheat, bajara and whole wheat bread.
  • Add wheat bran to your regular wheat flour in 1:1 proportion.
  • Take fruits such as bananas, grapes, apples, peaches, strawberries and apricot.
  • Eat brown rice instead of white rice.
  • Eat whole fruits instead of processed ones.
  • Consume sprouted pulses such as mung, channa and masoor.
  • Eat jaggery gum and isabgol mixed with water. Remember to drink sufficient water after consuming these.

Bread, the food with zero percent cholesterol

Bread has probably been the staple food of mankind since time immemorial. It's our daily need, not just another food. Besides it is also a highly nutritional food.

Bread is rich in carbohydrate, which is an energy source. It has high calorie content. It also consists of fibre that helps in digestion. A major plus point is its low fat content. Added vitamins, calcium and iron make for a balanced diet.

One slice of bread consists of the following:

Cholesterol mg- 0
Fats g-1 Sodium mg-134.5
Carbohydrate g-12.4
Fibre g-1.3
Protein g-2.2
Calcium mg- 10.8
Iron mg-0.7

How to preserve bread:
  • Bread contains lots of moisture so keep it in an airtight container.
  • If you are using a polybag, seal it tightly.
  • If you are not eating bread immediately, keep it in a freezer. Before keeping it in a freezer, double wrap it in a polybag.
  • After removing from the freezer, keep it at room temperature or heat it in a microwave.
  • To refresh it, bake it for five minutes again.

We have a tendency to believe that everybody should fit into a one-size-fits-all frame. Those who don't are considered overweight and unhealthy, largely because of these weight-height tables. Nutritionists are now beginning to look at things differently - and God be praised! It no longer matters if you're heavy or what your weight is. If you are fit and you are eating well, you are probably going to live as long as if you were thin. It boils down to the same boring solution: exercise, eat lots of fruits and vegetables and cut down on sugar and fat. This rule applies no matter what your size. The key lies in balance.

A balanced diet is one that contains the different types of nutrients: proteins, vitamins and minerals along with energy-yielding foods, in correct proportions.

Cereal grains and their products Rice, wheat, ragi & barley Energy yielding, contains calcium & iron. Among the cereals, rice is however, poor in these minerals.
Pulses and legumes Soybeans, grams & rajma. Rich in proteins especially for vegetarians
Milk & milk products Butter, cheese etc. Calcium, vitamin B2 & proteins.
Meats & meat products Chicken, beef etc.  
Fruits & vegetables   Fibre, minerals, vitamin C
Fats and sugar   Sources of energy and so essential in one's diet, in measured quantities.

Points to Remember :

Fat should be taken in the form of oil and not as ghee or butter ·The daily diet should include all food groups ·While planning meals, take into consideration the intervals between meals. Small frequent meals are advised rather than three large meals. ·Don't skip meals, especially breakfast. ·Reduce salt and sugar. To increase flavour, try adding seasonings like pepper, spices, vinegar and garlic. ·Food should be sautéed or steamed rather than fried or boiled & strained. ·Include vegetables, especially raw, as they add bulk and delay the onset of hunger in case you are weight conscious.
Tip for the month :
De-gassing beans. If you're bothered by indigestion when you eat beans (rajma, channa etc) try this simple remedy for your problem. Put the beans in a large pot and cover them with water. Bring them to a boil and take them off the heat. This breaks the capsules surrounding the beans and allows stachyose, verbascose and raffinose, the gas-causing sugars to escape into the water. Stir a couple of tablespoons of baking soda into the water and let the beans soak overnight. Drain the water and rinse several times before pressure cooking. (If you consume the soaking liquid, you will cause unbelievable discomfort for yourself and those around you!)

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