NIN recommended diet for adult Indians

Diet and fitness guidelines for adult Indians

  Hyderabad based National Institute of Nutrition (NIN) revised dietary guidelines for Indians. NIN revised diet and fitness guidelines after 13 years.  Diet and fitness guidelines for adult Indians:    1. Exclusive breast feeding for 4-6 months. Mothers can continue to breastfeed for 2 years along with other diet.  2. People should exercise at least 15 minutes per day to stay fit and healthy.  3. Sparingly use sugar and processed foods.  4. NIN recommended moderate use of cooking oils and salt. Salt intake was reduced to 6 gm/day from 8 gm/day.  5. Take plenty of water and green leafy vegetables. Recommended consumption of vegetables increased to 300 gm/day from 150 gm/day.  6. NIN researchers observed 20% increase in fat consumption - not good for health.  7. Don't cook frozen food in microwave owen and use owen to cook small pieces/small amount of food.  Important note: Upper limit for BMI was reduced to 23 from 25. So, one should re-check their weight for height parameters.  Recommended diet for adult males:  Breakfast: 4 idlis/3 dosas/3/2 cup Upma/4 slices of bread  Lunch: 2 cups of rice, 2 phulkas, 1/2 cup dal, 3/4 cup of vegetables, 1/2 cup curd, 8 slices of vegetable salad  Dinner: 2 cups of rice, 2 phulkas, 1/2 cup dal, 3/4th cup of curry and 100 gram fruit.  Beverages: 200 ml milk and 2 cups of coffee/1 cup of tea.  Recommended diet for adult Females:  Breakfast: 3 idlis/2 dosas/1 cup upma/3 slices of bread  Lunch: 1 cup of rice, 2 phulkas, 1/2 cup dal, 3/4 cup of vegetables, 1/2 cup curd, 8 slices of vegetable salad  Dinner: 1 cup of rice, 2 phulkas, 1/2 cup dal, 3/4th cup of curry and 100 gram fruit.   … [Read more...]

Herbs for healthy skin

Amla fruits

  We all want clear and healthy skin. Good skin is nothing but a sign of good health. Just face creams and body lotions are not enough to keep your skin healthy. We can find many herbs that are beneficial to the skin. Natural herbs are very effective, less expensive and no side effects. There are many herbs available that we can use as skin care products.  Aloe Vera: Aloe Vera can help in many skin problems such as dermatitis, psoriasis, dryness, eczema, sunburn. Aloe Vera extract is actually a combination of many different vitamins and minerals. Working together, these vital nutrients help give Aloe Vera its healing properties. The gel inside the Aloe Vera plant can be applied directly to the skin or hair, and the juice within can be drank to help flush out built-up toxins from within the stomach and gut.  Basil (Tulsi): Basil is a holy herb for Hindus. Basil is found to be endowed with purifying and antiseptic qualities. The efficacy of the remedies of skin diseases is greatly augmented if they are used in conjunction with basil. To cure all skin diseases take powdered basil roots and leaves with hot water. Boil basil leaves in mustard oil, when the leaves have turned completely black, take the oil off the fire and strain it.  The application of this oil is beneficial in all skin diseases. Application of a paste formed by grinding basil leaves with lemon juice is an effective treatment for ringworm.     Amla: Amla is loaded with vitamin C. Every 100 grams of Amla has 700 grams of vitamin C. Vitamin C is a powerful antioxidant. Vitamin C is a source through which the production of collagen is determined. Collagen is responsible for maintaining skin’s elasticity. It is good to include Amla is your daily diet. If you are gaining weight then amla is the solution for your weight problems.  Ginger: Ginger is a very healthy herb and has anti-cancer properties. Ginger clean and thin the blood thus positively affecting the heart and almost every other organ in the body. It is very effective as a cleansing agent through the bowels and kidneys and also through the skin.  Alfalfa: Alfalfa grows in many places and climates. Alfalfa is a rich in vitamin balance; it contains vitamins A, B6, B12, C, D, E and K. It is also especially rich in minerals such as magnesium, calcium, iron, phosphorus and potassium, all in easily digestible forms. Alfalfa is known to increase immunity because of it has magnesium, calcium, iron, phosphorus and sodium in huge quantity.  Parsley: Parsley has vitamins A, B and C in high quantity and so it has more to offer than only beauty. It is useful in oils and bath or facial herbs for its cleansing and medicating action. For smoother skin use an infusion of fresh parsley to wash your skin. To make parsley lotion boil a bunch of parsley in ½ liter of water for 15 minutes, let it cool and then filter. Use as a lotion night and day for one week.  Author: Rashy Trivedi (Pune)   … [Read more...]