Wednesday, January 1, 2014


Who doesn't start the New Year pledging to begin a new healthier lifestyle? Making resolutions is easy, keeping them is another story altogether.Keeping a resolution to eat healthy should be a piece of cake!

This year, make a resolution that you should keep. Promise your body a healthy diet. Here's a peak into our new year's resolutions and intentions. 

Take a look at the list of super foods, which are easy to find and incredibly healthy!

Foods you should be including in your diet in new year

Nuts: Yes they have a high fat content, but they are all good fats which makes them excellent for your heart! In small doses, they can lower cholesterol and aid in weight loss. And with so many varieties of healthy nuts around (almonds, peanuts, walnuts) you’ll be hard-pressed to find a healthier snacking option!

Beans: Good for your heart, great for diabetes! These natural wonders are packed with soluble fibre, which fills you up and insoluble fibre which helps lower your cholesterol. Proteins, carbohydrates, magnesium, potassium! You name it, this super food has it. The recommended intake is 3 cups weekly.

Eggs: While egg whites are loaded in proteins, the yolk is rich in vitamins and minerals. Studies have shown that if you eat eggs for breakfast, you will end up consuming lesser calories throughout the day! Eggs also contain choline, which is considered to be brain food.

Yogurt: An important part of the Indian diet, yogurt works wonders for your digestion, immunity and skin. Yogurt contains more calcium than any other dairy product. So have a cupful every day, add fresh fruits of your choice for added flavour!

Sweet potatoes: Substitute your regular white potato with a sweet potato and you will automatically be adding vitamin A, vitamin B, vitamin C, calcium and potassium to your meal.  Sweet potatoes also contain beta carotene which helps every cell in your body to stay healthy.

Apples: Crispy, crunchy, sweet and delicious! Apples are rich in a number of minerals and pectin, which is a kind of soluble fibre. Pectin helps in maintaining digestive health and in reducing cholesterol. Two apples a day are recommended to derive maximum benefits.

Bananas: These fruits are available in abundance in our country and are loaded with antioxidants, potassium, vitamin B6 and carbohydrates. Potassium helps lower the blood pressure and carbohydrates are great for refuelling your body before and after your workout.

Berries: Whoever said that all good things come in small packages could have been talking about berries.  Berries, be it any kind, are loaded with antioxidants, extremely low in calories, high in water content and fibre which makes them great for diabetes.

Sprouts: Sprouts are a really good source of proteins and vitamin C. They also contain more nutrients than the seed that they germinate from. Apart from their high nutritional value, they are also easier to digest than the original seed.

Pomegranate: This tasty treat helps your body fight conditions like cancer and Alzheimer’s.  It is also a rich source of antioxidants. Pomegranate protects your arteries, lowers cholesterol and lowers blood pressure. Do we really need to say more?

Broccoli: It's a rich source of vitamin A, vitamin C, and bone-building vitamin K, and has plenty of fiber to fill you up and help control your weight. Broccoli is high in vitamin C and dietary fiber; it also contains multiple nutrients with potent anti-cancer properties, such as di-indolylmethane and small amounts of selenium. The 3,3'-Di-indolylmethane found in broccoli is a potent modulator of the innate immune response system with anti-viral, anti-bacterial and anti-cancer activity. You can eat broccoli raw, lightly steamed, stir-fried, roasted, or grilled. Eat it as a side dish, or toss into grains, egg dishes, soups, and salads.

Include three different colored foods a day into your diet:
If your plate’s looking pale, that means you’re probably not getting much nutritionally from your food. One surefire way to make sure you’re eating right is by keeping it colorful. Brightly colored foods like carrots, beets and spinach are nutrient-rich and packed with powerful antioxidants. Challenge yourself to pile on the purple, red, green and orange fruits and veggies.

Experts maintain that while eating these super foods is extremely beneficial, it’s important to maintain a balanced diet. So ensure you are getting enough of all food groups. 

Here’s to eating healthy this year! Cheers!

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