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.
Places in Bangalore where you can get fresh bread:
Iyengar's Bakery Address : Opposite New Shanti Sagar, R T Nagar,
Bangalore- 560032 Phone :333 3850
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.
TYPE OF FOOD
EXAMPLES
NUTRITIONAL COMPONENTS
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!)
6:12:57 PM 
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. 
