Posts tagged ‘fruits’



Breakfast – first meal of the day that we generally skip is really the most important one. But do we really give it its importance ??. We are so busy in our fast paced life-style that  we don’t realize the benefits of the breakfast. So here are some very basic facts about the essential meal that all of should know and would definitely help you give your day a kick start…

·           Breakfast eaters are able to lose weight faster than others, as eating regularly each morning boosts your body’s metabolism.

·           A regular meal every morning ensures that you will not binge at lunch — your stomach will already be half full.

·           As compared to those who skip a morning meal, breakfast eaters are more alert and work more efficiently — their brains receive the required nutritional energy at the start of each day.

·           Children who eat a good breakfast each morning are known to perform better at school and are less hyperactive.

  •  While fruit juice is considered an essential part of a good breakfast, eating a whole fruit is a better idea — it will provide you with less calories and more fibre, which may be lost in the juice.
  • Statistics  show that the maximum number of heart attacks occur in the morning, sometime before noon. This is because blood clotting cells in the morning are stickier before breakfast, and the longer you go without breakfast, the higher your chances of having a heart attack. In fact, a study performed by Belloc & Breslow show that people who eat a wholesome breakfast have less than half the risk of early death.             

  • Regular breakfast helps build immunity of the body.

·         It also reduces fatigue and gives you renewed energy – which is badly needed by children, to help them cope with school, homework and play, and by parents, to help them handle their busy lifestyle.

Keep your breakfast simple but don’t skip it all together. Have cornflakes, wheat flakes, oats or porridge. You could even have a couple of   diet khakhras, murmura and chana. [cs2] These will serve as your cereal. Get your protein from a glass of fat free milk, a boiled egg or even a cup of moong sprouts.Last but not the least, have a bowl of fresh fruit or a fruit juice (not canned or packaged ones) for that much needed fibre.




June 22, 2008 at 9:55 am 3 comments

Whole Is Health!

On one hand with chronic diseases like diabetes, obesity, coronary heart diseases on a rise like never before and on the other hand increasing health and nutrition awareness, its easy to infer how a lot of us are going in for wiser choices when eating both at home or dining out. Life’s suddenly all about eating right and low-cal!

Every roadside corner now has a fruit juice corner ( yeah…apart from the juices, the painted pictures of filmstars on their hoardings really fascinates me!). But, though fruit/vegetable juice is ofcourse a desirable substitute for other aerated drinks, alcohols (or for that reason even the diet colas) etc. the goodness of whole fruit/vegetable or grains can never be got from a glass of strained fruit/vegetable juice which definitely has ample minerals and vitamins but is devoid of another very essential component of our diets – Dietary Fiber! Hygiene is another aspect to be considered.

This potential health booster “ Fibre” is actually the roughage found in grains, vegetables and fruits….nil in animal foods. It gives shape and rigidity to trees, shrubs, grasses and herbs.The fiber composition of plants varies based on plant species but, generally, all plants contain all kinds of fiber. The 2 main categories are:

  • Insoluble Fibre, including cellulose, hemicellulose, and lignin;
  • Soluble Fibre, including pectin, gums, and mucilage. Water-soluble fiber is considered the most health-benefiting type of fiber, especially mucilage fiber.

Insoluble fibre is found in the hulls and outer covering of grains, seeds, skins of most fruits and vegetables. It makes the stools bulkier and decreases the transit time of food traveling through our digestive tract. Faster transit time means less contact time for toxins and a reduced risk of colon problems, fewer infections. And, with less straining required to pass a softer stool, chances of haemorrhoids too are reduced.

Soluble fiber ,found in foods like oats, psyllium, barley, bran portion of grains, and many fruits and vegetables, unlike its insoluble counterpart, delays stomach emptying and reduces the rate of sugar absorption, thus aiding blood sugar control. Fiber also binds cholesterol and bile in the digestive tract, preventing their re-absorption and re-circulation. See how fibre reduces blood cholesterol and keeps your heart fit and fine?

The benefits of both kinds of fiber are many.

  • Fiber can be a useful ally in weight loss as fiber hardly contributes to the calorie intake, takes longer to chew hence slowing down our eating speed which gives the brain more time to register feelings of fullness. This means lesser overeating as well as snacking and binging.
  • By regulating the sugar and cholesterol levels, fiber helps keep a tab on diabetes, cardiovascular diseases and is also protective against many other chronic degenerative diseases including preventing colon cancers and infections of the intestines.
  • Fiber helps regulate smooth bowel movements and reduces the occurrence of constipation and Irritable bowel syndrome

Having discussed the benefits of fiber in the diet, hopefully the revolution of going “whole” will now gain momentum -Whole grains instead of polished and milled ones and whole fruits and vegetables, peeled minimally (Unlike many new processing methods leading to fibre and micronutrient losses).


So next time remember, Choosing fruit and vegetable juice over colas and synthetic juices is smart…..but grabbing a fruit instead of a glass of juice, is Smarter!! ‘Coz the glass of juice can never do the job of the whole fruit/vegetable itself!! 🙂                                 


May 30, 2008 at 2:08 pm 1 comment

Recent Posts