The model diet

Best snacks are ones that are rich in nutrients and are healthy for body. Snacks are useful fuel for your body and provide energy you need throughout the day. Here are some quick and healthy snacks to choose from:

Green Salad
Fresh green salad is a perfect low calorie snack you can have anytime in a day. Green leafy vegetables are best source of vitamins and minerals which are perfect to keep the body healthy and fit. Darker the leaves, more is the nutrients.
Fresh Fruit Salad

Fresh Fruit Salad

Fresh Fruits
They are rich in fibers and nutrients. You can have whole fruits like apple, pears, banana, mangoes, grapes, oranges any time of the day. For taste you can add fresh fruits to low fat cream of yoghurt which is excellent source of calcium, protein and nutrients.

Eggs
Hard boiled eggs are perfect snack option and are excellent source of protein. You can eat it anytime either alone or with toast or add them to stuff sandwiches etc. You can try adding boiled eggs to pasta, noodles, and boiled potatoes to make quick healthy snacks.

Smoothies
Smoothies are delicious low calorie snack especially for kids. You can whirl low fat yoghurt, ice and fresh fruit in the blender to make the perfect yummy smoothies.

Fortified Breakfast Cereals
These are great source of vitamins and minerals. You can eat them as it is or add some warm or cold milk, fruits etc for taste and nutrition.

Intro

Hey guys do you know that sprouts are the best way to add essential & fresh nutrients to your diet. Process of sprouting germinated seeds, grains or legumes generates vital enzymes that make them easy to digest. Raw sprouts are best because cooking spoils their nutritional value. Entire sprout with its roots and leaves is eaten and can also be added to soups, salads etc.
Sprouting

Sprouting is a very simple process which children can also enjoy. All you need is

* Seeds/Grains/Legumes – Seeds like alfalfa, clover, oats, fenugreek, sunflower etc. Grains like wheat, rice, barley, millet etc. Legumes like lentils, mung beans, soya beans.
* Wide mouth Jar and Cheesecloth/nylon to cover jar.

Take either single kind of seed or mixture and place in wide-mouthed jar. Cover the jar with cloth and secure with a rubber band. Cover the seeds by water and soak them overnight. Rinse and drain the seeds well to prevent rotting. Time required to sprout can vary for different variety so you can repeat the process for few days if required.
Nutritional Value

Sprouts are nutritive powerhouse!

* Sprouts are rich in proteins and contains largest amount of nutrients. Alfalfa and sunflower contains essential amino acids that too in free state.
* The vitamin content of the seed is increased on sprouting it. Example the Vitamin C value of wheat gets increased by 600%. Sprouts contain more Vitamin C as compared to oranges. They are rich in Vitamin A, C, D, E, K and B complex.
* You can call sprouts as the best “living food”. Sprouts are still growing and are alive when you eat them.
* Enzymes get activated during sprouting process are highly useful.
* Sprouts contain large amount of phosphorous, an essential mineral for healthy bones/teeth and increasing mental abilities and therefore are good for children.
* They are rich source of Iron, Calcium, Sulphur, Magnesium, Sodium, Potassium etc.
* Seeds for sprouting can be planted any time of the year as they can grow in any type of climate and soil. They are super low in calories with high nutrient value which make the diet balanced and complete.
* Sprouts are one of the best foods for us and are totally chemical free as they leave no waste and are delicious in taste too.

This guide provides healthy eating tips :

* Eat less meat. In your diet reduce the frequency and the serving-size of red meat portions. Try not to eat meat more than once a day and preferably less often.
* Whenever you are going to eat meat, try to select lean cuts and remove all visible fat before eating. Grill the meat rather than fry.
* Add more poultry and fish to your meals. Avoid sausage, frankfurters, bologna and other processed meats because they are usually high in fat.
* Reduce severely the amount of cream, butter, cream cheese and ice- cream that you consume. Choose semi-skimmed milk or pour off the cream before having it.
* Eat only those dairy products, which have low fat such as skimmed milk, cottage cheese and yogurt. Use soft margarines that are high in polyunsaturates.
* Restrict the number of eggs to no more than three per week.
* Avoid more consumption of commercial biscuits and cakes because these are made with hard fats.
* As the cooking oil, use only the recommended oils such as corn, soya, or olive.
* For the sake of your teeth, reduce intake of heavily sweetened foods such as sweets and biscuits.
* Eat some fresh fruits every day. And if possible eat fruits at or after every meal.
* Eat more vegetables, particularly peas and beans - fresh or dried - because they are a very good low-fat source of protein.
* Eat wholemeal bread as your staple food. Eat wholemeal breakfast cereals. Take extra bran if the rest of your daily diet is rather refined.

Lose Weight Fast with Fat-Burning Foods

You don’t have to actually starve yourself to death, deprive yourself of heavenly-tasting food, and exercise yourself to exhaustion in order to lose weight. You can always try incorporating the right rapid weight-loss food to your diet. These foods do not really break down all your body fats, but they could hasten up your metabolism. This, in effect, expedites burning of fats and weight loss.

Introduction to Fat Burning Foods

There are numerous fat-burner foods, and you don’t have to go to Zimbabwe to find them. You have them right in your own backyard or your local market. These foods are difficult to absorb and digest. These hasten up your metabolism, and you feel satiated and full for a longer period of time.

This is the secret to weight loss through diet – burning up more calories than your actual caloric intake. What happens then is that the body resorts to the body’s stored fats. This, in turn, encourages burning of body fats. By eating foods that are high in fiber, there will be scarcity in body calories and so the body loses weight. This concept is what is commonly called as negative calorie foods.

What are the Foods that Burn Fats?

There are a lot of foods that can help you burn your fats fast. If you incorporate these foods in your diet, you would surely see a noticeable change in your weight in just a matter of weeks.

So what are these foods?

1. Coconuts and oil extracts. Coconut has always been incredibly helpful. Aside from its use as a fat burner, it can be used to treat various skin and hair diseases.

2. Apples, oranges and mangoes. . Well, apples are great not only for keeping your doctor away but also for losing weight as well. Your apples have the highest soluble-fiber content which enables you to lose weight fast if you ingest an apple right before every meal. You can spare a few minutes from the treadmill if you eat either of these fruits instead. These are very good fat burners.

3. Garlic, tomatoes, carrots, and spinach. Garlic is packed with allicin which burns fats and cholesterol. Tomatoes, on the other hand, are excellent fat burners as well as great prevention against life-threatening diseases like cancer and hypertension. And if you’re craving for a piece of cake right after every meal, eat a carrot instead. You would be so full that you wouldn’t think of eating a piece of cake. Your spinach is packed with a lot of iron. Just like Popeye, you’d surely benefit from the exceptional benefits this vegetable brings.

என்ன டயடுல இருக்கீங்களா? அப்படின்னு குறைவா
சாப்பிடறவங்களைப்பார்த்து பலர் எகத்தாளமா
கேப்பாங்க.
இப்படி அவங்க கேக்கறதை கேட்டா எனக்குச் சிரிப்பா
வரும். டயடுன்னா இன்னான்னு தெரியாமா
டயட்டான்னு? கேட்டா என்ன அர்த்தம்??

(குடும்பம் ஒரு கதம்பம் விசு மாதிரி
குழப்பறேன்னு சொல்றீங்களா?)


நாம் உண்ணும் உணவிற்கு பெயர் டயட்.
இன்னும் சொல்லப்போனால் சரிவிகித
உணவு.

உணவு பழக்கத்திற்கு பெயர் டயடரி ஹேபிட்ஸ்.

இது நம் கலாசாரத்தாலும், நம் உணவு முறையாலும்
ஏற்படும் பழக்கம்.

நமது உணவுப் பழகக்த்தை ஒரு தாளில்
குறித்துக்கொண்டு அதை கீழே இருக்கும்
பிரமிட்டோடு ஒப்பிட்டு பார்த்துக்கொண்டால்
நம் உணவுப் பழக்கம் சரியானதா? என்பதை
அறிந்துக் கொள்ளலாம்.
[b]ம் உணவு பழக்கத்தில் இருக்கும் சில தவறான
பழக்கங்கள்.

அரிசி, கோதுமை போன்றவைகளை கார்ப்போஹைரேட்
சத்து என்போம். அதை அதிகமாக எடுத்துக்கொண்டால்
உடலில் கொழுப்பாக தங்கி விடக் கூடும்.

அரிசி( அரிசியால் செய்யப்பட்ட உணவுகள்)
கோதுமை (கோதுமையால் செய்யப்பட்ட
உணவு்வகைகள்)அளவைக் கு்றைத்து,
அதிகம் காய்கறி, பழங்கள் எடுத்துக்கொள்ள
வேண்டும். பருப்பு, தானிய வகைகள்
இருக்க வேண்டும்.

பலருக்கும் சோறு சாப்பிடாவிட்டால் சாப்பிட்ட
மாதிரியே இருக்காது. ருசியால் அதிக அளவில்
சோறு சாப்பிட்டு விடுவோம். ஆனால்
அதற்குத் தகுந்த உடல் உழைப்பு இல்லாததால்
உடல் பருமன் ஏற்படுகிறது. மருந்தாகும்
உணவு பதிவில் நண்பர் ஒருவர்
சொல்லியிருந்தது போல் சோற்றின்
அளவைப் படிப்படியாக குறைத்து
வந்தாலே வித்தியாசம் தெரியும்.

அதிகமாக காபி/டீ குடிப்பதாலும்
உடல் பருமன் ஏற்படும். (சர்க்கரை)

சிலருக்கு ரவா உப்புமாவுடன் சர்க்கரை
மிக மிக பிடித்த காம்பினேஷன்.

வெள்ளைச் சர்க்கரை நம் உடல் பருமனை
கூட்டுவதில் முக்கிய பங்கு வகிக்கிறது.

ரஜினி சொன்னது போல் வெள்ளை பண்டங்கள்
சிலவற்றை குறைவாக எடுத்துக்கொள்ள
வேண்டும். (அரிசி, சர்க்கரை,மைதா,
உப்பு, வெண்ணெய், நெய்...)

தயிர், மோர் உடலுக்கு மிகவ்ம் நல்லது.

இப்படி முறையான உணவு பழக்கம்
ஏற்படுத்திக் கொள்வது தான்
டயட் கண்ட்ரோல்.(நாம்
என்ன சாப்பிடுகிறோ? அது நம்
உடலுக்கு நல்லதா? என அறிந்து
நல்லதை மட்டுமே உண்பது)

டயட் கண்ட்ரோல்+ முறையான
உடற்பயிற்சி= ஆரோக்கியமான வாழ்க்கை.

எத்தனை நாளைக்குத்தான் இப்படி
சாப்பிடுவது என்பவர்களுக்கு.
வாரத்தில் 5 நாள் முறையான
உணவுப்பழக்கத்தில் உணவு
எடுத்துக்கொண்டு ஒரு நாள்
நம் மனதும், வாயும் விரும்பும்
உணவை எடுத்துக் கொள்ளலாம்.ellam padika nalla tan eruku erudu parthahane teriyum anda koduma

The model diet



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