Diet and Nutrition tips

    PCOS  DIET  EAT WHOLE- GRAINS, DHALS, LEGUMES, SPROUTS.  MUST INCLUDE PROBIOTICS IN MEALS. EAT  FERMENTED FOODS. EAT CITRUS & BITTER FOODS.  INCREASE FIBRE INTAKE HAVE PSYLLIUM HUSK.  PREFER PLANT PROTEIN FOOD SOURCES.  PREFER PLANT FAT OVER ANIMAL FAT. CULINARY HERBS & SPICES : TURMERIC, MINT,  GARLIC, SAGE, THYME, CINNAMON, GINSENG,  LEMON BALM, CHAGA, CORDYCEPS. GOAT MILK ,ALMOND MILK CASHEW MILK HEMP  SEEDS MILK SESAME SEEDS MILK OATS MILK.  HEMP MILK ,COCONUT MILK, RICE MILK.  ALL NUTS & SEEDS MILK ALMOND CASHEW  WALNUTS PISTACHIO KEFIR. BUTTERMILK.  STRING CHEESE,  FETA CHEESE.  FERMENTED FOODS: SAUERKRAUT.  KEFIR.  IDLI.  DOSA.  DHOKLA.  GRAINS & CEREALS: ROLLED OATS  STEEL-CUT OATS.  QUINOA.  AMARANTH.  RAGI.  BUCKWHEAT.  MILLETS.  BULGUR.  BROWN RICE.  COUSCOUS.  BARLEY. NUTS & OILSEEDS: ALMONDS. WALNUTS,  CASHEWS,  PINENUTS,  PECANS,  RAISINS.  BLUEBERRIES,  CRANBERRIES,  CHIA SEEDS,  SQUASH  SEEDS, SUNFLOWER SEEDS,  HEMP SEEDS, PUMPKIN SEEDS,  WATERME

  GALL BLADDER DIET   EAT   ALL FRUITS EXCEPT BANANA, POMEGRANATE. DHALS- KULETHI DHAL, MOONG DHAL. PLANT MILKS,   ALL NUTS AND SEEDS, RAW SALADS, GARLIC, GINGER, TURMERIC, CINNAMON, CUMIN, CORIANDER, COCONUT, CELERY, CILANTRO, HONEY, AVOCADO, DESI GHEE, COCONUT OIL, OLIVE OIL, BOTTLEGOURD, CARROTS, CAPSICUM, BITTERGOURD, BOILED PEAS, LEMONS.   IN MODERATION   EAT    GRAM FLOUR, BROWN BREAD, BUTTERMILK, VEGETABLES WITHOUT SEEDS AND PEEL, TOMATOES WITHOUT SEEDS AND PEELS, LENTILS, LEGUMES LIKE SOYBEANS. FATS AND OILS. PEAS AND BEANS, CANOLA OIL, MUSTARD OIL, RICE BRAN OIL, PORRIDGES, CAULIFLOWER, CABBAGE,   ALL CRUCIFEROUS VEGETABLES, BROCCOLI.   AVOIDANCES DON’T    EAT CREAM, BUTTER, COTTAGE CHEESE, KHOA, POWDER MILKS, HARD CHEESE, CONDENSED MILK AND ITS PREPARED ITEMS, YOGURT, MARGARINE, MILK TEA, COFFEE, COCO BUTTER, PEANUT BUTTER, DARK CHOCOLATE, FRENCH FRIES, PIZZAS, DONOUGHTS, BURGERS, DRY FRUITS, BANANA, POMEGRANATE, WHITE RICE, WHITE FLOUR AND ITS PREPARE

 VARICOSE VEINS ARE A SIGN OF POOR BLOOD  CIRCULATION THAT CAUSES SOME OF THE VALVES  IN THE VEINS TO FAIL IN THEIR FUNCTION & CAUSES  BLOOD CONGESTION. VARICOSE VEINS ARE BLUE OR  RED IN COLOR. VARICOSE VEINS DIET --- FIBRE,  OMEGA-3- FATTY ACIDS ( BALANCE HORMONES,  REDUCES INFLAMMATION, PREVENTS BLOOD-  CLOTTING), PROTEIN, VIT. C ( CONTAINS TWO  CONNECTIVE TISSUES COLLAGEN & ELASTIN THAT  HELP IN KEEPING VEINS STRONG & TONED), VIT. E (  KEEPS PLATELETS FROM STICKING TOGETHER &  BLOOD CLOTTING), VIT. B12,( HELPS CLEAR BLOOD -  CLOT), BIOFLAVONOIDS ( HELPS KEEP CAPILLARIES  FROM BREAKING DOWN & FORMING OF SPIDER  VEINS), COPPER ( HELPS PREVENT BLOOD- CLOTTING).  FOOD SOURCES---- FIBRE --- BRAN CEREALS, WHOLE -  GRAINS, NUTS, WHOLE- FRUITS & VEGETABLES,  BROWN RICE, BEANS. VIT. C --- LIME & LEMON ,  ORANGES, KIWI, AMLA( INDIAN GOOSEBERRY),  BERRIES, CHERRIES, GUAVAS, LYCHEE, PAPAYAS.  DARK GREEN LEAFY VEGETABLES, BELL PEPPERS,  CAULIFLOWER, CABBAGE

 COELIC DISEASE/GLUTEN - INTOLERANCE  FOODS WHICH DOES NOT CONTAIN WHEAT,  BARLEY,OATS, RYE & THEIR PRODUCTS SHOULD BE TAKEN.  ABOVE HAS TO BE STRICTLY FOLLOWED.  WHILE EATING OUTSIDE INFORM IN ADVANCE ABOUT  INTOLERANCE TO GLUTEN.  FOODS THAT CAN BE TAKEN COOKED CEREALS : BOILED  RICE, MAKKAI KI ATTA, JOWAR ROTI, BAJRA,  PULAO,BESAN KI CHAPATTI, CURD RICE. CEREALS :  BAJRA, JOWAR, MAKKAI KA ATTA, RICE, SINGHARA  FLOUR TAPIOCA SAGO. PROCESSED CEREALS : RICE  FLAKES, CORN FLAKES, CHIRWA, MURMARA, PUFFED  RICE, POPCORN, RICE NOODLES, RICE PAPAD, SAGO  PAPAD. PULSES ; DHALS, RAJMAH, CHANNA(, BESAN),  SOYABEAN,( BESAN PAPPAD.) ETC. DESSERTS: RICE  KHEER, FRESH PANEER, SAGO KHEER, CARROT HALWA,  CARAMEL CUSTARD, SLICED FRUITS WITH SUGAR,  HONEY. SNACKS : DOSA, IDLI, VADAS, CUTLETS, HALWA,  ROASTED CORN, CHANNA, CHEELAS, MURMARA.  BEVERAGES : FRESH SOUPS WITH/WITHOUT  CORNSTARCH, JUICES, CURD LASSI, MILK. EAT FRESH  SEASONAL FRUITS, RAW SALAD VEGETABLES,COOKED  VEGETABLES,AMARANTH

  EAT ONLY MODIFIED DIET PERTAINING TO THE MEDICAL  CONDITION. WALK PRE-MEAL & POST- MEAL FOR  ATLEAST 15-20 MINUTES. DO BRISK –WALKING.  DO PHYSICAL ACTIVITIES LIKE PLAY YOUR HOBBIES,  DO PLANKS, SQUATS, TREAD-MILL,PUSH-UPS, STRETCHING EXERCISES, CLIMBING UP-HILL, STEPPERS.  TAKE SOUND SLEEP OF 8 HOURS. BE STRESS-FREE,  PRACTICE MEDITATION, YOGA, BREATHING EXERCISES,  LISTEN TO THE MUSIC. KEEP YOURSELF  WELL HYDRATED DRINK ATLEAST 8 GLASSES  OF WATER DAILY, THIS INCLUDES OTHER FLUIDS ALSO.

 KIDNEY DIET  ELECTROLYTE BALANCE. (LOW NA, K, PH, CA)  LOW PROTEIN. EAT CARBOHYDRATES & HEALTHY FATS.  VITAMINS REQUIRED: B-COMPLEX, VIT C, IRON, VIT D, ZINC. ANTI-OXIDANTS,  PHYTOCHEMICALS, FLAVONOIDS. BREADS & CEREALS CHOOSE BREAD ROLLS,  CROISSANTS, ENGLISH MUFFIN PANCAKES. (LIGHT RYE, WHITE FLOUR). HOMEMADE  BISCUITS, BREAD STUFFING, BATTERMIXES, PITA, TORTILLA.(WHITE/RICE FLOUR).  CRISP BREAD, FLAT BREAD, RICE CAKES, RUSKS. COLD CEREAL: CORN FLAKES, FROOT  LOOPS, CORN POPS, PUFFED WHEAT, PUFFED RICE. CHAPATI, PITA(WHITE/RICE FLOUR) . CRACKERS (UNSALTED /LIGHT RYE). SODA CRACKERS, CRISP BREAD, FLAT BREAD.  HOT CEREAL. CREAM OF WHEAT, CREAM OF RICE, CORNMEAL. WHITE RICE. WHITE  PASTA. WHITE NOODLES. WAFFLES (2 Med.) AVOID WHOLE-WHEAT/ MULTI-GRAIN  BREAD, ROLLS, MUFFINS. CRACKERS 60%-100% WHOLE-WHEAT. DARK RYE. MULTI- GRAIN. CORN-BREAD. CORN FLOUR. WHOLE-WHEAT CHAPATI. WHOLE-WHEAT  NOODLES/PASTA. WHOLE-WHEAT ENGLISH PANCAKES. WAFFLES. INSTANT RICE.  NOODLE MIXES. COMMERCIA

  FOODS THAT WORSEN DIABETES WHOLE MILK (COW’S  MILK) & ITS PRODUCTS KHOYA CORNFLOUR  ARROWROOT AGINOMOTTO. REFINED CEREALS WHITE  BREAD WHITE RICE, REFINED FLOUR & ITS ARTICLES  SAGODANA PICKLES PAPADS FRIED FOODS. SUGAR-  SWEETENED BEVERAGES, DIET SODA. FRUIT- FLAVORED  YOGURT SWEETENED BREAKFAST CEREALS. FLAVORED  COFFEE DRINKS HONEY JAGGERY AGAVE NECTAR MAPLE  SYRUP BEET SUGAR TABLE SUGAR BROWN SUGAR  CONFECTIONER’S SUGAR POWDERED SUGAR RAW  SUGAR HIGH FRUCTOSE SYRUP CANDIES PIES.  PACKAGED SNACK FOOD FRUIT JUICES DRIED FRUITS :  DATES, RAISINS. VEGETABLES : STARCHY VEGETABLES :  POTATO GREEN PEAS CORN LIMA BEANS . BEETROOT  COLOCASIA (ARBI) BUTTERNUT & ACORN SQUASH  PLAINTAIN PUMPKIN RAW TOMATOES IN SALADS. HIGH  GLYCEMIC INDEX FRUITS FATS : SATURATED FATS: DESI GHEE (CLARIFIED BUTTER)  VANASPATI GHEE ( DALDA) HIGH FAT DAIRY PRODUCTS :  FULL FAT CREAM CHEESE CREAM SAUCES GRAVY MADE  WITH MEAT DIPPINGS CHOCOLATE POULTRY( CHICKEN  SKIN) PALM KERNEL OIL.

 EAT WHOLE- GRAINS, DALS, LEGUMES, SPROUTS.  MUST INCLUDE PROBIOTICS IN MEALS,  FERMENTED,  GREEK YOGURT , KEFIR FOODS. EAT CITRUS & BITTER –  IN- TASTE FOODS.  INCREASE FIBRE INTAKE HAVE PSYLLIUM HUSK( IN  CONSTIPATION) PREFER PLANT  PROTEIN FOOD SOURCES.  PREFER PLANT FAT OVER ANIMAL FAT. ALWAYS EAT  FRESH,  RAW, SEASONAL FOODS. CONSUME FOODS AFTER  COOKING, DO NOT KEEP FOR LONG,  THE COOKED FOOD. SPRINKLE CINNAMON POWDER ON  THE SALADS, SOUPS, SNACKS.  HAVE HARD-BOILED EGGS 3 TIMES/WEEK ALWAYS HAVE  SOMETHING TO EAT WHILE  DRINKING ALCOHOL. LIMIT  DRINKING TO 2 CUPS – MEN I CUP – WOMEN. GIVE A GAP  OF  FORTY MINUTES . NEVER SMOKE BEFORE AND  IMMEDIATELY AFTER MEALS. NEVER  SMOKE ON AN  EMPTY STOMACH.   

  LACTOSE INTOLERANCE  Lactose Intolerance Nutritional Recommendations Few hours after consuming Milk or Dairy Products ,  Excessive Gas, Bloating, Diarrhea, Abdominal Pain, " Grumbling"  in Abdomen & Bowel. SELF-  PERFORMING TESTS OF  LACTOSE INTOLERANCE Drink 2 Glasses Of Skim milk on an  empty  stomach if symptoms of Excessive Gas, Bloating, Diarrhea  appears during the next 3-4 hrs . There is  an indication of Lactase  Deficiency. Chronic Gastro - Intestinal discomfort -  Visit Doctor for testing.  AVOIDANCE  MILK, & IT'S PRODUCTS : CREAM, ICE- CREAM, SOUR  CREAM, CONDENSED MILK, SKIM  MILK, MILK  CHOCOLATE, PUDDINGS, COTTAGE CHEESE,MILK  PROTEIN, ICE MILK,  CAKES, COMMERCIAL YOGURTS,  HOT MILK CHOCOLATE, COOKIES. DRY MILK  POWDERS, SOLIDS, MILK CURDS, WHEY.  RECOMMENDATIONS: PLANT MILKS SOY  MILK, NUTS  MILK ( Home- Prepared ); ALMOND MILK, CASHEW MILK,  PISTACHIO MILK,  BRAZILNUT MILK, MACADAEMIA NUT  MILK, TIGERNUT MILK, SEEDS MILK ( Home- Prepared );

 HYPERTENSION   High BP is the leading cause of Stroke as it damages the Heart,  Kidneys & Brain. Dietary intervention is  required. Intake of low  dietary sodium is important. Fruits & Vegetables should be  taken to meet  Potassium requirement. Calcium rich foods  should be eaten.  DASH DIET DIETARY APPROACHES TO  STOP  HYPERTENSION.  Fruits & Vegetables should be consumed liberally. Citrus fruits  & Vegetables  (low in sodium content) are especially protective .  Drink low- fat milk Reduced fat intake Restricted  sodium intake Avoid excess sugar Avoid foods with added sugars  Avoid foods with added sodium Take  high fibre diet Omega-3- fatty acids Inclusion of fatty fish in the meals Use herbs & spices  Use salt  alternatives like Himalayan pink salt, Black salt, Celtic sea salt, Garlic salt. Completely avoid  Monosodium Glutamate ( Aginomotto), Baking Powder, Sodium  bicarbonate, Sodium benzoate, Bakery  products, Processed  foods, Baked foods, Sauces,

 CHOLESTEROL DIET.  OMEGA-3-FATTY ACIDS. ORGANIC EGGS. FISH: TUNA, MACKEREL. NUTS & SEEDS :  ALMONDS, MACADAEMIA, CHIA SEEDS. COCONUT MILK. EXTRA VIRGIN OLIVE OIL . HERBS: BASIL, ROSEMARY. TURMERIC. VIT. E. MUFA. GLUTEN-FREE WHOLE-GRAINS:  QUINOA, AMARANTH, BUCKWHEAT, MILLETS, DARK RICE(BLACK/PURPLE), WHOLE  OATS:OATMEAL. DARK CHOCOLATE. VEGETABLES: BROCCOLI, EGGPLANT, BELL  PEPPERS, SPINACH, SWEET POTATOES, BEETS,ONIONS, GINGER. SPROUTED BEANS.  LEGUMES, SPLIT PEAS. AVOCADOS. SOYABEANS. GREEN TEA. FRUITS; APPLES, APRICOTS,  MANGOES, GRAPES, ORANGES, PAPAYA, PINEAPPLE, BLUEBERRIES, CRANBERRIES,  STRAWBERRIES

  AVOIDANCES:      pregnant woman PAPAYA. PINEAPPLE. FENUGREEK. LETTUCE. EGGPLANT. BLACK GRAPES. CABBAGE. RAW SPROUTS. ALOE VERA. DRUMSTICKS. PEACH. COFFEE. TINNED FISH. COLD CUTS. LITCHI. SOFT CHEESE(FETA, CHEDDAR, RICOTTA). GREEN TEA. CANNED FRUIT JUICE. UNDERCOOKED MEAT. UNPASTEURIZED MILK. FATTY CARBONATED FOODS. HIGH MERCURY FISH. SHARK. SWORDFISH. KING MACKEREL. TUNA. RAW FISH. SHELLFISH. UNDERCOOKED MEAT (RAW). CUT MEAT. POULTRY. PORK. MINCED MEAT PATTIES. BURGERS. RAW EGGS. POACHED EGGS. HOLLANDISE SAUCE. HOMEMADE MAYO. SALAD DRESSINGS. HOMEMADE ICE-CREAM. RAW SPROUTS. RADISH. CAFFEINE(2-3CUPS). CAKE ICINGS. ORGAN MEAT. UNPASTEURIZED MILK, CHEESE. FRUIT JUICE. ALCOHOL. PROCESSED JUNK FOOD. UNWASHED FRUITS & VEGETABLES.     1   st TRIMESTER. PAPAYA PINEAPPLE. UNDERCOOKED MEAT. UNDERCOOKED EGGS. CAFFEINE. BROILER POULTRY. ARTIFICIAL  SWEETENERS. SALT. SUGAR IN MODERATION.   2 ND  TRIMESTER. 13  to 28 Weeks. AVOID: HIGH MERCURY FISH. UNPASTEURIZED MILK & ITS PRODUCTS. SOFT

  RAINBOW    FOODS                      RED COLORED   FOODS   ARE APPETITE STIMULANT .                    THESE   ARE HAVING   POWERFUL ANTI-OXIDANTS. POMEGRANATES, RED APPLES, WATERMELON, RED GRAPES, TOMATOES, CHERRIES, RHUBARB,   BEETS, RED CABBAGE, STRAWBERRIES    ORANGE/ YELLOW  COLORED FOODS ARE APPETITE STIMULANT.                                        THEY KEEP HEART, IMMUNE SYSTEM,                                      MUCOUS MEMBRANES HEALTHY.                                                             CARROTS, PAPAYAS, PINEAPPLES, PEARS, PUMPKINS, SWEET POTATOES, MANGOES,                                                            ORANGES, APRICOTS, LEMONS.                GREEN COLORED FOODS ARE APPETITE   STIMULANT. THEY REMOVE TOXINS FROM THE BODY.                             GREEN GRAPES, CUCUMBER, LETTUCE, SPINACH, GREEN CABBAGE, BRUSSELS SPROUTS, KIWI, ZUCCHINI.       BLUE/PURPLE COLORED FOODS ARE APPETITE SUPPRESSANT.         THEY REDUCE CHANCES

  DIARRHEA Diarrhea   is the response of the bowel to the Food intolerance, Infections, Diseases & Drugs, Allergy. AVOIDANCE : MILK & DAIRY PRODUCTS. UNPASTEURIZED   FOODS . CAFFEINE   BEVERAGES. FRIED FOODS. INITIAL   MANAGEMENT WITH FLUIDS. TAKE -- ORS : PEDIALYTE. NATURALYTE. REHYDRATE. ORAL REHYDRATION AT HOME. 1 GLASS OF BOILED & COOLED WATER,   A PINCH OF SALT,1 TSP OF SUGAR. COCONUT WATER. GLUCOSE. BUTTERMILK (125MLS) WITH HONEY (12GMS). LEMON WATER. KANJI WITH SALT. LENTILS/RICE GRUEL. LEMON-SALT-SUGAR BEVERAGE. PREVENTIVE MEASURES: DRINK CLEAN WATER. DON’T EAT STALE & ROTTEN   FRUITS. TOO MUCH INTAKE OF VIT.C USE BOWL & SPOONS TO FEED MILK INSTEAD OF BOTTLE. FOODS FOR DIARRHEA. EAT BRAT DIET. B – BANANAS. R – RICE. A – APPLE SAUCE. T – TOAST. DRINK ORANGE JUICE WITH MILK. APPLE JUICE. ( AT SHORT- INTERVALS). EAT   2   BANANAS   WITH   CURD (25 GMS) . EAT   PEELED   APPLES. RAW   PAPAYA