Health Tips

Balanced diet, healthy life …

Kalyanamalai Magazine, Health Tips, Balanced diet, healthy life

Vegetables

Include any one of the following vegetables at the prescribed quantity in your diet. Baby corn – 4, beetroot (cut) ¾ cup, lady’s finger (cut) 1 cup, saber-bean (cut) – 2 cup, brinjal (cut) – 1 cup, cabbage (cut) – 1 cup, capsicum – 1, carrot (cut) – 1/3 cup, cauliflower (cut) – 1 cup, celery – 1 ¼ cup, cluster bean (cut) – ½ cup, coriander leaves (cut) – 2 cup, cucumber (cut) – 1 1/3 cup, drumstick (cut) – ¼ cup, fenugreek leaves (cut) - 2 cups, beans (cut) – 1 cup, peas – ¼ cup, radish leaves (cut) – 2 cups, radish (cut) – 2 cups, pumpkin (cut) – 1 cup, onion leaves (cut) – 1 cup, ribbed gourd (cut) – 2 cups, sweet potato (cut) – ¼ cup (should not be taken daily), bitter gourd (cut) – 1 cup, mushroom (cut) – 1 ¼ cup, onion (cut) – 1/3 cup, potato (cut) – ¼ cup, tomato (cut) – ¾ cup. We get 25 calories, 5 gm carbohydrate, 1 gm protein and some fat.


Milk

We should include not only milk but also milk products. We get 80 calories, 12 gm carbohydrate, 8 gm protein and some fat.

Cheese – ¼ cup, milk with minimum fat – 1 cup, skimmed curd – 1 cup, paneer – ¼ cup. You can include any one of these at the given quantity in one of your meals per day.

Carbohydrates

Raw rice (cooked) – 2/3 cup; boiled rice (cooked) – 2 tablespoonful, sooji – 2 ½ tablespoonful, white corn – 2 ½ tablespoon, wheat – ¼ cup, white corn flour – 1/3 cup, maize – ¾ cup, millet – 3 tablespoon, millet four – ½ cup, barley – 2 ½ tablespoon, samba wheat – 2 ½ cup, oats – 1/3 cup, maida – ¼ cup, rice – ¼. We get 100 calories, 23.5 gm carbohydrate and some fat.

Rotis prepared with fiber-rich wheat take a longer time for digestion. But it helps keep the blood sugar level under control. Rice is easily digestible, it is better to take it in lesser quantity.


Humor roti wrap

Grind together boiled chana – 1 cup, garlic cloves – 2, lemon juice, salt and pepper. Cut tomatoes onions and green chillies. Mix together and make dough with wheat flour – 1 cup, oats – 2 tsp, bishop’s weed and palak (cut) 1 cup. Make hot rotis and spread the chana paste over them and make them into rolls.

Drink buttermilk frequently, it is very good for health.