Food Item - Diet

8/3/2019 Food Item - Diet

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Food item Fiber content ingrams*

Split peas, cooked, 1 cup 16.3

Red kidney beans, boiled, 1 cup 13.1

Raspberries, raw, 1 cup 8

Whole-wheat spaghetti, 1 cup 6.3

Oat bran muffin, medium 5.2

Broccoli, boiled, 1 cup 5.1

Oatmeal, quick, regular or instant, cooked,

1 cup4

Green beans, cooked, 1 cup 4

Brown rice, cooked, 1 cup 3.5

Apple, medium with skin 3.3

Popcorn, air-popped, 2 cups 2.4

Whole-wheat bread, one slice 1.9

*Fiber content can vary between brands.Source: USDA National Nutrient Database for Standard Reference, 2004 Best Sources Of

Fiber (Fiber Food List) Best sources of fiber from whole foods rather than supplements ismuch better than fiber supplements - such as Metamucil, Citrucel and FiberCon – which

cannot provide the inherent vitamins, minerals and other beneficial nutrients that whole

high-fiber foods can. Some people may still need a fiber supplement if they have certain

medical conditions, such as irritable bowel syndrome. Tips to help you consume more FiberRich Foods:

1. Start your day with a high-fiber breakfast cereal such as bran flakes or oatmeal thathave 5 or more grams of fiber per serving.

2. Add crushed bran cereal or unprocessed wheat bran when cooking. For eg whenpreparing breads, muffins, cakes and cookies. You can also use bran products as a

crunchy topping for casseroles, salads or cooked vegetables.3. Switch to whole-grain breads. These breads list whole wheat, whole-wheat flour or

another whole grain as the first ingredient on the label. Look for a brand with at least2 grams of dietary fiber per serving.

4. Substitute whole-grain flour for half or all of the white flour when baking bread.5. Eat more whole grains and whole-grain products such as brown rice, barley, whole-

wheat pasta and bulgur.6. Mix chopped frozen broccoli into prepared spaghetti sauce. Snack on baby carrots.

7. Eat more beans, peas and lentils. Add kidney beans to canned soup or a green salad.Or make nachos with refried black beans, baked tortilla chips and salsa.

8. Eat fruit at every meal. Apples, bananas, oranges, pears and berries are goodsources of fiber.

9. Fresh and dried fruit, raw vegetables, and low-fat popcorn and whole-grain crackersare all great snacks to munch on.



Too much fiber can also cause problems such as intestinal gas, abdominal bloating andcramping. It is recommended that you increase fiber in your diet gradually over a period of

a few weeks. Drinking plenty of water helps fiber do its job of regulating the body better.Best Sources Of Fiber (Fiber Food List)

Fruits Serving size Total fiber (g)

Pear 1 medium 5.1

Figs, dried 2 medium 3.7

Blueberries 1 cup 3.5

Apple, with skin 1 medium 3.3

Strawberries 1 cup 3.3

Peaches, dried 3 halves 3.2

Orange 1 medium 3.1

Apricots, dried 10 halves 2.6

Raisins 1.5-ounce box 1.6

Grains, cereal & pasta

Spaghetti, whole-wheat 1 cup 6.3

Bran flakes 3/4 cup 5.1

Oatmeal 1 cup 4

Bread, rye 1 slice 1.9

Bread, whole-wheat 1 slice 1.9

Bread, mixed-grain 1 slice 1.7

Bread, cracked-wheat 1 slice 1.4

Legumes, nuts & seeds

Lentils 1 cup 15.6

Black beans 1 cup 15

Lima beans 1 cup 13.2

Baked beans, canned 1 cup 10.4

Almonds 24 nuts 3.3

Pistachio nuts 47 nuts 2.9

Peanuts 28 nuts 2.3

Cashews 18 nuts 0.9

Vegetables

Peas 1 cup 8.8

Artichoke, cooked 1 medium 6.5



Brussels sprouts 1 cup 6.4

Turnip greens, boiled 1 cup 5

Potato, baked with skin 1 medium 4.4

Corn 1 cup 4.2

Popcorn, air-popped 3 cups 3.6

Tomato paste 1/4 cup 3

Carrot 1 medium 2

The Importance of Fibers and Fiber-Rich Foods

In this article I will reveal some little known facts about the magic weight loss fibers and the

beneficial effect they have over your body.

First of all let me explain what fiber is:

Fiber is an indigestible part of all plant foods (it is used by plants to build their cell walls). It

is found in fruits, vegetables, grains and beans. Your digestive system cannot stomach fiber

(also known as cellulose), so it is excreted undigested.

Well, you may think you don’t need fiber, because it’s excreted undigested, but that’s not

true.

Let's imagine the following picture:

You overeat at least once or twice a week, more often at weekends, and your regular menu

doesn't include much fiber. Well, this might be your life style; however you should considerthat it may cause you lots of health problems like:

• digestive troubles

• gallstones

• high cholesterol

• heart disease

• colon cancer

• obesity

What happens when you constantly overeat? You start feeling:

• indigestion• discomfort stomach aches

• gases in the digestive tract

• constipation

• hemorrhoids

• you got tired faster

• can't concentrate on what you're doing



I mean you become less productive at work and more irritable at home. Besides all this, yougain weight and that’s the moment when you realize you have a problem.

You start visiting doctors and diet experts, who recommend you expensive medication, like

pills and other kind of drugs, which are effective only while you are taking them; or they willmake you start a diet plan and may recommend you some fitness procedures to lose

weight.

Well, I’m not saying that none of these procedures will work for you. Of course some of them will work; it depends strictly on the individual. But there is always an easier, healthier

and cheaper way to solve such problems.

In order to solve a problem, you should first find the reason for it. In this case it’s the

lowered intake of fiber-rich foods and respectively – the higher intake of foods that containno fiber (like meat or any other animal products). The average amount of fiber intake is

about 25-30 grams per day. Unfortunately most people regular diets include less than 10-15grams daily.

You should start consuming more of these fiber-rich foods like:

• all bran cereal

• beans (kidney and butter)

• peas

• spinach

• sweet corn

• wholemeal brown bread

• red cabbage

• carrots

• baked potato with skin

• apples

•

bananas• oranges and many others

I can’t list them all, but I can advise you to eat more beans, grains, fruits and vegetables,

and I think that’s enough for you to get the picture.

There are two types of fiber – soluble and insoluble. If you start eating more food rich in

both types of fiber, you’ll be amazed of its beneficial effects over your digestive system,your body, your health and way of life.

Soluble fiber dissolves in water in the intestinal tract, it forms glue like gel, which softensstools (no more constipation) and slows down stomach emptying, which means better

digestion (no more indigestion).

You feel fuller longer – that’s the effect that helps you eat less food, which is rich in fiber,

and your digestive tract uses more energy to digest it. This way your body burns additionalcalories and you can lose weight. Of course it takes some time to reach your desired weight,

but you won’t be starving, and yet you’ll be losing weight – isn’t it great?

Insoluble fiber acts in the gastrointestinal tract. It’s an excellent natural laxative, because of its abilities to hold onto water and to push waste faster along the intestines (leaving less



time for cancerous substances in your stool to have contact with the lining of the bowel) –this way fiber decreases the risk of colon cancer and also helps prevent hemorrhoids by

adding bulk and softening stools.

Soluble fiber is also known to help lowering cholesterol and the amount of insulin needed toprocess the blood sugar after eating.

At the end I'd like to tell you that you won't be sorry if you start eating more fiber-rich

foods.

Like many other people I used to take not enough fiber, and I suffered stomach aches after

every meal, sometimes they lasted more than an hour.Then I started to eat one fruit more than usual everyday, gradually increasing the amounts

of fruits and other fiber-rich foods.

I must admit that it really worked for me and now fiber-rich food is the most important part

of my daily menu (apples, oranges and peas are my personal favor).

However, recently I found an easier way to get all the fibers I need with this deliciousweight loss shakes and puddings. It's a powder that I mix with water and drink in less than2 minutes

OptionEarly

MorningBreakfast Mid Morning Lunch Evening Dinner

1 Walnuts Oatmeal

porridge(1%fat

milk),Blueberries

Apple Whole Wheat

phulkas/Rotis (nooil/ghee), Purple

cabbage andpeas curry, Dal

fry, TomatoSalad, Yogurt (fat

free)

Green Tea Whole Wheat

phulkas/Rotis (nooil/ghee), Mixed

Veg Sabzi,Sprouts salad,

Buttermilk(chaach), Peach

http://www.weight-loss-advisor.com/weightlossprograms/top-diet-review.htm

http://www.weight-loss-advisor.com/weightlossprograms/top-diet-review.htm



2 100%Grape

Juice

Cucumberand tomato

sandwichwith mint

chutney(Doule fibre

bread)

Plum Whole Wheatphulkas/Rotis (no

oil/ghee), Alumethi, Dal palak,

Green salad,Yogurt (fat free)

Tea (1% fatmilk),

SproutedMoong Salad

Brown Rice,Beans sabzi/

palya, Fish curry(or Masoor dal),

Cucumber raitha,Strawberries

3 Toastedsunflower

seeds

Soy Idli,Sambar,

Tomato

chutney (nococonut)

Nectarine Brown rice,Capsicum curry,

Rajma curry,

SteamedAsparagus, Mint

raitha

Fruit chaat(no

sev/papdi)

Whole wheatphulkas/Rotis (no

oil/ghee), Carrot

peas sabzi/palya,Tofu burji, Mixed

Veg Salad,Blackberries

4 Green tea Multi-graincereal with

flax seed,1% fat milk,

Strawberries

Raspberries 100 % Wholewheat wrap,

Grilled chicken,Steamed

veggies, Yogurt

(fat free)

Whole Wheatcrackers

Mixed VegetablePulao (with

brown rice),Channa masala,

Mint raita,

Cantaloupe5 Herb tea Double fibre

bread, Egg

white/omelette,

Orange

Walnuts Mixed Veg soup,Whole Wheat

rolls, GrilledSalmon, Tomato

Salad, Buttermilk(low fat)

Carrotsticks,

Hummus

Wheat Pasta withVegetables,

Grilled tofu, Cornand bean salad,

Papaya

Thousands of people can prevent themselves from falling prey to heart dieases or a heart

attack and we want YOU to be one of those thousands. Start your heart-friendly lifestyle

today and save your heart!

Food Glossary

A la Broche Cooked over a flame on a skewer.

A la Provencale

A dish prepared with olive oil and garlic.

Acidulated water

Water containing a small quantiy of lemon juice or vinegar, used to prevent discolouration invegetables or meat.

Aging

A process for tenderising meats, by keeping them at a temperature between 0 and 2

degrees Celsius for a period of time, which allows enzymes to break down the toughconnective tissues.

Aiguillettes Strips of meat or fish.



Allemande

A white sauce that contains egg yolk.

Amandine

Garnished or prepared with almonds.

Au Jus

Served with natural juices.

Au Lait

With milk

Au Naturel

Plainly cooked

Bard

To wrap meat (particularly chicken and lean meats) with bacon or salted pork whileroasting, to prevent it from drying out. The wrapper is removed towards the end of cooking,

to allow the meat to brown.

Baste

To pour, spoon or brush a liquid (usually meat drippings, stock or fat) on food while it iscooking, to add flavour and prevent drying out.

Bechamel A white sauce that is usually made with milk and cream.

Bercy A sauce served with meat or fish, made from white wine, brown sauce, lemon juice and

shallots.

Bisque

A thick and rich creamy soup, most often made from shellfish.

Bouchee

A small patty of creamed meat or fish, in a pastry shell.

Bouquet Garni

A small bundle of herbs used to enhance the flavour of a soup or stew. Any herbs may beused, but the most common combination is bay leaf, parsley and thyme.

Bourgeoise Meats served with vegetables.

Braise A technique of cooking in which meat or vegetables are first browned in oil and/or butter,

then cooked at a low heat for a lengthy period of time in a covered pot in a small amount of liquid. This process adds flavour, and tenderizes the food by breaking down its fibers.

Brioche A roll made of light sweet dough.

Brochette Cubes of meat on a skewer.

Bronoise Vegetables cut into fine, small cubes (usually made from julienne).

Brown



To cook quickly over high heat, thus causing the surface to become brown while retaining a

moist interior.

Butterfly

To split meat almost completely in half with a knife and then spread it apart.

Candying

Cooking fruits or vegetables in a heavy sweet syrup.

Cannellini Bean

A large white Italian kidney bean used to add flavour to soups and stews.

Canola Oil

The common term for rapeseed oil. The popularity of Canola Oil is growing because of itslow saturated fat content and high levels of Omega-3 fatty acids and monounsaturated fat.

It is nearly tasteless, and is useful for cooking due to its high smoking point.

Caramelize

Slowly cooking sugar (or a sugar-heavy food) over low heat in order to convert the sugarinto caramel.

Cartouche Greased paper used to cover meats during cooking.

Casserole A fire-proof cooking dish.

Cassoulet A dish containing beans, pork, mutton, goose or duck.

Chantilly Served or prepared with whipped cream.

Chateaubriand Double steak cut from the beef tenderloin.

Coddle To simmer or cook at a temperature just below the boiling point for a brief period.

Cracklings The crisp remains that are left behind after frying fat.

Cream To blend or beat to the consistency of cream.

Crush To press into very fine particles.

Cube

To cut food into 1 to 2 cm cubes.

Cut in To mix together a dry ingredient such as flour and a solid fat like butter until they form into

small particles. It can be done with a food processor or by hand.

Dash

A very small amount, less than 1/8 of a teaspoon.

Deep-fry



To cook food by completely immersing in very hot fat.

Deglaze To add a liquid (such as wine, stock or water) to the bottom of a pan in order to dissolve the

carmelized drippings so that they can be added to a sauce, for added flavour.

Dice

To cut food into cubes smaller than 1cm.

Dollop

An imprecise measurement, roughly a heaped tablespoon.

Drawn butter

Melted butter.

Dredge

To lightly coat food (typically with flour, cornmeal or breadcrumbs) that is to be pan fried orsauteed.

Drippings

The natural juices and fat that drips from roasted meats.

Dusting To sprinkle with sugar or flour.

Egg threads Lightly beaten eggs that are poured into a hot broth, to create irregularly-shaped strings of

egg for garnishing soups.

Entrecote

A steak cut from the rib section of beef.

Epazote

A pungent herb with a strong flavour, used in Mexican cooking.

Escalope Thinly sliced meat, fish or vegetables.

Extract

A concentrated flavour, in solid or liquid form, usually obtained by distillation orevaporation. Also called essences.

Filet mignon Filets of beef tenderloin, usually without any fat.

Filet mignon Small steak cut from the tenderloin of beef.

Fines Herbes

A mixture of parsley, chives, chervil and tarragon.

Fold Combining ingredients using a gentle under and over motion, in order to prevent loss of air

that may result from stirring or beating.

Fondue

From the French word for "melt". Can be used to refer to food cooked in a communal pot atthe table, or to finely chopped vegetables that have been slowly cooked to a pulp and used

as a garnish.



Forcemeat

Ground meat or meats, mixed with seasonings, used for stuffing.

Frappe

Refers to dessert items that are frozen or partially frozen to a mushy texture.

Giblets

The trimmings from poultry, such as the liver, heart, and kidneys.

Glace

A stock that has been reduced to a syrup-like consistency and used to colour and flavour a

sauce.

Goulash A rich savoury brown stew, in which paprika is usually the main seasoning.

Grate To reduce to very fine particles, usually with a grater.

Gratin

Browned surface of foods cooked in an oven or salamander.

Grease To coat with a thin layer of fat or cooking spray.

Gremolada An Italian garnish, most often used with osso buco, typically comprised of parsley, lemon

rind, minced garlic, and sometimes shredded basil.

Halibut

A large saltware fish with lean, mild-flavoured, white flesh.

Harissa

A spice mixture containing chiles, cumin, garlic, coriander and olive oil. It can be used as acondiment or a seasoning.

Headspace The amount of space to leave at the top of a container to allow for expansion of food when

frozen or processed.

Heavy cream

A rich dairy product with a butterfat content of at least 36 percent. Also known as whippingcream and double cream.

Hoisin sauce A thick reddish-brown sauce made from fermented soybeans or wheat, garlic, vinegar,

chiles, and sesame seeds. It is used as an ingredient or a seasoning.

Hollondaise

A rich creamy sauce, consisting mainly of butter, lemon juice and egg yolks.

Horseradish

A pungent, hot-tasting root sold fresh and whole, or grated and bottled (in a light vinegar)as a prepared sauce.

Ice To chill a glass or serving dish so that a coat of frost forms on its surface.

Indian Pudding



A spicy cornmeal-molasses pudding which may be served with whipped cream or hard

sauce.

Involtini

Thin slices of meat or fish which are stuffed and rolled. They may then be sauteed, grilled,or baked.

Italian green beans Fresh green beans with a strong flavour, that are wider, flatter and longer than most other

varieties.

Jalapeno chilies An extremely hot and sharp flavoured chili, usually dark green and about 5cm long.

Jicama

A root vegetable with a sweet nutty flavour. It has a thin brown skin and white chunkyflesh.

Julienne Cut into very thin long strips.

Kaymak A Turkish thickened cream used mainly in desserts.

Knead To mix and work dough into a pliable mass, either manually or with a mixer or food

processor. The technique for kneading by hand is to press the dough with the heels of thehands, then fold in half and give a quarter turn, and repeat.

Kumquat A small citrus fruit having the peculiar characteristic of a sweet skin and bitter flesh. Mainly

used in preserves, chutneys and pastry making.

Ladyfinger

A delicate spongecake shaped like a sausage, used for making desserts like Tiramisu andCharlottes.

Larding Strips of salted pork that are inserted into meat with a special needle, in order to add

flavour and moisture to meat.

Liaision A binding agent used for thickening soups and sauces; usually made up of cream and egg

yolks.

Macerate To infuse food, usually fruit, with flavour by soaking it in a liquid. A liqueur is often used.

Marinade A flavour-enhancing solution in which meat can be soaked prior to cooking.

Milanese

Foods that are dipped in egg and bread crumbs, and fried in butter.

Mince To chop food into very small irregular pieces.

Mirepoix



Diced vegetables and herbs used to flavour stocks, sauces and soups.

Mirepoix A seasoning for soups and stews, generally comprised of diced onions, celery, carrots and

herbs that have been sauteed in oil or butter.

Miso

A paste made from fermented soy beans, used in Japanese sauces and soups.

Mollet

Soft boiled egg.

Nap

To completely cover food with a thin even layer of sauce, forming a light coating.

Navarin

A rich brown mutton stew, garnished with carrots and turnips.

Ossobuco

Italian for "bone with a hole". A dish made with gelatinous veal shanks that are braised with

rich stock and fresh vegetables. Often served with Gremolada.

Pan Broil To cook in an uncovered skillet, pouring the fat off during cooking.

Papillote Cooked in foil or parchment paper to seal in flavour, then served and cut open at table.

Parboil

To cook partially, by boiling for a short time.

Pare To cut the skin from a food. This is usually done with a short knife known as a paring knife.

Parmentiere

Soup containing potatoes or served with potatoes.

Persillade

Garnished with parsley.

Pesto An uncooked sauce, also used as a condiment. Usually consists of garlic, pinenuts, olive oil,

parmesan cheese and fresh basil.

Poach

To cook food in liquid, at or just below the boiling point. Meat, fish and eggs are usuallypoached in water or a seasoned stock.

Preserve

To prepare foods for long storage. Methods of preserving include freezing, drying, canning,curing, drying, smoking and refrigeration.

Primavera

A pasta sauce made with vegetables like celery, carrots and bell peppers.

Puree

Any food that is mashed to a thick, smooth consistency. Also the action of mashing thefood.



Queso

The Spanish word for cheese.

Quinoa

A grain which is rich in protein and unsaturated fat and lower than carbohydrates than mostgrains. It can be used as a substitute for rice.

Reconstitute To return a dried or dehydrated product to its original consistency by adding a liquid.

Reduce

To boil a liquid until its volume is reduced, in order to achieve a more intense flavour.

Render To extract the fat from meat by cooking over low heat.

Roast To cook uncovered in an oven without adding liquid.

Roe

Fish eggs.

Roux A mixture of flour and fat cooked over low heat, used for thickening soups and sauces.

There are three distinct types of roux - white, blond and brown, each having differentflavours. The main difference is in the heating time, and in the fact that white and blond

roux are usually made with butter, while brown roux can be made with drippings instead.

Sachet bag

A cloth bag filled with select herbs, used to season soups or stocks.

Salamander

A small broiler used to brown or gratin foods.

Saute

To cook food in a small amount of fat over moderate heat, with stirring to prevent it fromsticking to the pan or burning.

Scald To heat to a point just below boiling.

Score To make shallow cuts into the surface of foods such as fish, meat or chicken, in order to

tenderize, decorate, or increase the absorption of a marinade.

Sear

To seal in the juices of a piece of meat by quickly scorching or charring the surface at hightemperature.

Shred To cut into long narrow pieces, generally by using a shredder.

Cholesterol: High / Low - Good / Bad



We all need essential fats for they are a major source of energy and help the body in

absorbing vitamins.

But, do we really understand the difference between good (HDL) and bad (LDL) cholesterol?

About cholesterol checkups! When was your last checkup?Everyone age 20 and older should have a fasting "lipoprotein profile" every five years,

specially if:

• They have diabetes, or high blood glucose levels.

• Have high blood pressure

• Heart disease runs in their family

• They smoke

What are LDL (BAD) cholesterol levels?

•

< 100 ideal for people who have a higher risk of heart disease.• 100 to 129 is near optimal.

• 130 to 159 is borderline high.

• >160 means you're at a higher risk for heart disease

What are HDL (GOOD) cholesterol levels?

• < 40 means you're at higher risk for heart disease.

• 60 > greatly reduces your risk of heart disease.

Top 10 cholesterol reducing foods

We recommend you choose:

1. A diet rich in fruits, vegetables and whole-grains, They are high in fiber, low in fatand naturally cholesterol-free.

2. Keep total fat intake between 25 and 35 percent of your daily calories, with most fatscoming from sources of monounsaturated and polyunsaturated fats such as fish,

nuts, seeds and vegetable oils.3. Use naturally occurring, unhydrogenated vegetable oils such as

canola, safflower, sunflower or olive oil most often.4. Look for processed foods made with unhydrogenated oil rather than

partially hydrogenated or hydrogenated vegetable oils or saturatedfat.

5. Use soft margarine as a substitute for butter, and choose soft margarines (liquid or

tub varieties) over harder stick forms. Look for "0 g trans fat" on the Nutrition Factslabel.

6. Limit consumption of foods like french fries, doughnuts, cookies, crackers, muffins,pies and cakes that are high in trans fat and saturated fats

http://nutritionvista.com/10-Foods-At-A-Glance/Lower-Cholesterol/default.aspx

http://nutritionvista.com/10-Foods-At-A-Glance/Lower-Cholesterol/default.aspx



Here are some items you can include in your diet plan.

Barley: Our own desi equivalent to the western promoted oats. High in soluble fibre, barleyis officially approved just like oats to commercially state that it reduces cholesterol. The

beta glucan and pectin derived from these beautifully yellow grains are known to enhancesatiety. Thus, it helps reduce weight as part of a healthy plan. One cup contains 6 gm of

fibre which is about a 5th of your daily fibre requirement.A good way to make a meal of barley to reduce weight is to make porridge of it with fat free

milk. Use scotch or pot barley if available. If not, use pearl barley. Since barley is not soeasily broken down by gastric juices it stays in your stomach longer curbing hunger.

Rice flakes: Though not as high in fibre as bran flakes, our humble poha/aval with itsunique ability to absorb 3 times more liquids makes it a very effective bulking agent to

reduce hunger. There are several ways to make poha but in our diet context treat it likebran flakes. Eat it with milk.

Throw a handful of red rice flakes in a glass of skimmed milk, add a tablespoon of raisins forsweetness and another tablespoon of your fancied nuts ( I prefer black sesame seeds

roasted) and you have a wholesome meal that will keep you going till the next meal. Youmight find yourself thirsty after a while so gulp down a whole glass of water and this would just add to the bulking effect.

Wheat dalia: Versatile, nutritious and easily prepared, a fulfilling carbohydrate food that

tastes good too. The coarsely ground broken wheat retains its nutritive value and you maycook the dalia anyway you want but without oil. Cook it along with moong dal to make a

kitchidi or eat it like a paal kanji, Kerala style.Alternatively add a cup of diced and steamed vegetables to 2/3rd cup of cooked wheat,

generously garnish with chopped coriander leaves, several squeezes of lemon and salt totaste. No oil, less calories and high in satiety- perfect for losing weight.

Ragi: Staple breakfast food for the farmers in Karnataka and Andhra Pradesh, a ragi mealsustains them day long without going hungry. Highly nutritious, rich in antioxidants and

most minerals (particularly calcium) and vitamins, ragi complements well with milk

providing a complete drink to ward off hunger. Replace a meal at night with this drink tolower your total calories in the day.Legumes: The Indian’s source of protein and fibre all in one. Sprout them and they

gratefully give you a world’s worth of nutrition in a bowl and fill up your stomach with veryless calories. This is a must on every weight loser’s meal plan.

Take the moong for instance. You can just make a meal out of it. Add choppedcoriander/methi leaves, onions, green chillis and tomatoes to a cup of sprouted (raw)

moong, mix with the juice of ½ a moosambi and a tablespoon of dry roasted peanuts forcrunchiness. You have a good deal for so less calories.

The best sources of fibre and proteins come from whole grains and legumes. When you are

eating lesser amounts of food to effect weight loss you need the best of foods to nourishyou. Incorporate these sensibly and creatively into your diet plan and losing weightbecomes a challengingly fun culinary experience

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Food Item - Diet