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    Cauliflower Stalk Curry or Gobhi ke Danthal ki Sabzi

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Home Ensure

4 Ways to Have a Nutrition-Rich Diet

by Harjeet Kaur
July 13, 2020
in Ensure, Promotions
3 min read
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4 Ways to Have a Nutrition-Rich Diet

#StandUpChallenge

The food choices we make should add up to a balanced, nutritious diet. Each one of us has diverse calorie requirements based on our age, gender, and activity levels. Like my calorie intake as a mother should be much lesser than my young daughter who is always on the move. My son is larger and his intake is again higher according to his age and weight. I was just browsing the internet for how to make food that helps muscle strength and I came across Ensure and took the #StandUpChallenge and failed miserably. It was a wakeup call and I realised at my age, I need to focus on a nutritional diet and build my muscle strength and here are 4 Ways to Have a Nutrition-Rich Diet

Having a healthy diet has a lot of advantages. Like I am trying to just maintain a healthy diet to keep my body fit at 55. I am a vegetarian and my protein choices are limited so I am thinking to start with Ensure to boost my protein intake.

1. Dietary choices –

Don’t mean tasteless bland food as we should enjoy the food we eat. While selecting nutrient-rich foods, I noticed that they are the four basic food groups. Brightly coloured fruits and vibrantly coloured vegetables including potatoes, Whole-grain, fortified and fibre-rich grain foods, Low-fat and fat-free milk, cheese and yoghurt, Lean meats, chicken, fish, eggs, soy foods, beans, lentils and nuts.

2. Find alternatives –

If you want to cook healthier versions of your favourite recipes without compromising on taste, just reduce fat, salt, sugar, calories and increase fibre. Try to find equally good substitutes:

  • Make creamier oatmeal by adding skimmed milk or soy milk instead of water. Add some walnuts and raisins.
  • I love crunchy food so I top mine with chopped nuts for flavour and nutrients.
  • Instead of Cakes, rolls, biscuits, and white bread try Whole grain bread, including wheat and rye.
  • Instead of fried parathas have soft phulkas.
  • Instead of Potato or corn chips have baked wedges unbuttered popcorn.
  • Instead of White rice go for Brown

3. Fruits and Vegetables –

These are naturally low in fat. They provide flavour and variety to your diet. They contain the necessary fibre, vitamins, and minerals. Avoid adding unnecessary fats to vegetables and fruits. Instead of fried vegetables served with cream, cheese, or butter, try raw, steamed, boiled, or baked vegetables tossed with a wee bit of olive oil, salt, and pepper. Instead of Fruits served with cream or sugar bite into fresh fruit as they are.

4. Proteins –

Instead of red meat choose lean meat and bake, broil, grill or roast meat with herbs and spices rather than fry it. Proteins for vegetarians like me are beans, peas and lentils. They contain good protein and fibre sans the fat contained in meats.

In Dairy products instead of full-fat milk go for skim or non-dairy milk, like soy, rice, or almond milk. I use Greek yoghurt to replace sour cream in many recipes and have those with fruit for dessert. Instead of fizzy sodas guzzle water and other zero-calorie drinks.

If every individual had the right amount of nourishment and exercise, not little and not copious, we would have the secure way to health.

https://youtu.be/U9Xg7oWDPyY
Finally, I did it!
Tags: 4 ways to have a nutrition-rich dietdietfruitandvegetableshealthnutritionproteins
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Harjeet Kaur

Harjeet Kaur

My writing was limited to school essays and projects for my kids and out of the blue, my writing career began with writing articles for the magazine section of a reputed national newspaper. I rediscovered my best subject at school and began writing with gusto. I had a weekend column in the newspaper which was well appreciated. I started off writing about Interiors and Gardens and later diverse topics like Fashion, trends, food and events in the city. Juggling my time between various jobs down the years and my writing, I have written content for fliers, brochures for colleges, speeches, social media content and also website content. I love writing and I am open to writing on a plethora of topics. My blog has some interesting insights into my life and travels but now it is mainly a food blog as I am growing organic vegetables and cooking my own produce is very therapeutic. Read my blogs to know me better. I write from my heart and what I write is what I feel... I feel a feel, A funny feel A funny feel, feel I! If you feel the feel I feel You'll feel the same as I!!

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Comments 6

  1. ginia says:
    3 years ago

    I am a non-vegetarian but still love my beans and dal! other than protein they are a great source of fibre.

    Reply
    • Harjeet Kaur says:
      3 years ago

      Thats nice Ginia. Eating healthy is very important these days.

      Reply
  2. SheBazaar says:
    3 years ago

    Great information for foodies like me…..
    Thank you for sharing 🙂

    Reply
    • Harjeet Kaur says:
      3 years ago

      Thank u for your appreciation. Please do check out the easy recipes too.

      Reply
  3. Sonia says:
    3 years ago

    Great for all the vegan!!!
    Amazing, thank you for sharing.

    Reply
    • Harjeet Kaur says:
      3 years ago

      Thanks, Sonia. It is my pleasure entirely.

      Reply

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