Monday, 19 September 2016

pregnency : How much food we need in pregnency and healthy diet

             How much food we need in pregnency and healthy diet

Make sure that the woman is eating enough quantities foods in pregnancy per day to meet her daily energy needs. Then, make sure the types of foods used to prepare her meals and snacks give her enough critical nutrients to meet her daily diet needs.

      Women and adolescent girls who are not pregnant or lactating, but who carry out                physically hard activities, should eat extra energy-containing foods, such as meat, fish, oils/fats, fried and sweet foods, avocado, coconut and other oilseeds and nuts, cereal and beans/legumes, cheese, and animal milk

. On this diet, women of reproductive age and pregnant women need extra iron from supplements to meet their needs

. Use of animal foods, such as meat, fish, and eggs, will reduce the    amount of cereal and beans/legumes needed, and provide other essential micronutrients, such as zinc and calcium.

  •  1 cup=200 ml., 1 spoon=10 ml.

Energy, kcals/day      
                 Examples of amount of cooked foods needed per day to give
                  enough energy and nutrients(raw amounts in parentheses)
Cereal flour, rice
   8 cups
(460 grams)
  8 1/2 cups
 (500 grams)

11 cups
 (600 grams)
Beans, legumes, dal, lentils
   3 cups
(150 grams)
   3 cups
 (150 grams)

  3 1/2 cups
 (200 grams)
Leafy vegetables

      6 spoons
    (100 grams)
   6 1/2 spoons
    (110 grams)
   9 spoons
Yellow/orange or   citrus fruit, or vegetables
  1/2 cup
(100 grams)
  1/2 cup
(100 grams)

1/2 cup
(100 grams)

Wednesday, 31 August 2016


                                                EAT MORE SOY

                           Add 25g of soy protien to your daily diet .Try tofu or soy nuts a variety of studies have shown that eating this amount daily should lower cholesterol in people with elevated levels by about 9 percent and ldl cholesterol, and ldl cholesterol,by as much as 15 percent.
 a great deal of research and some studies suggest that women with a soya-rich diet may have a lower risk of breast cancer However, it is not clear whether genetic makeup (which influences the way in which the body metabolises food) and environmental factors interact with the soya and therefore produce different effects in people.
Phytoestrogens have been found to help block the effects of excess oestrogen in the body, evening out any imbalance in the ratio between oestrogen and progesterone. They appear to work by locking into the oestrogen-receptor sites on cells and in doing so they block out the stronger natural oestrogens. They can therefore be helpful in improving symptoms of oestrogen dominance such as PMS and endometriases..
Due to the phytoestrogen content of soya, many women decide to include it in their diet as they enter themenopause During the menopause, the body’s natural production of oestrogen stops and symptoms may ensue. As phytoestrogens act as a weak oestrogen, they may help relieve symptoms by boosting levels slightly

Tuesday, 30 August 2016

Breif Information ABOUT ALCOHOL

                                                             About Alcohol

                      Benifits :

                         1.    May protect the brain against age- ralated dementia,

                          2.  In small amounts,it can improve appetite and aid digestion.

                          3.  May foster a happy mood.

                  Drawbacks :

                         1.   Can provoke mood swings, aggression, and hangovers. Can be addictive.

                         2.  Intracts with  many medications.

                        3.   Over time ,moderate to high ,intake increases the risk of cancer,as well as heart                                    
and liver disease.          

Saturday, 27 August 2016

Must Drink This Health Drink

                                             Health Drink For Kids
This is very healthy drink because we use apples and dates, apples have vitamins dates are used for improve himoglobin and its have rich iron.

Friday, 26 August 2016

Anti Cancer Vegetable


        Cabbage are members of cruciferous famaly of vegetables, It has number of health benifits. It has long been known that people who eat large amounts of cabbage enjoy a low rate of colon cancer .

This protective effect is assumed to come from bioflavonoid, indoes, monoterpenes,and other plant chemicals that inhibit tumor growth and protect cell against damage from free radicals those unstable molicules released when the body uses oxzen. Cabbage and related vegetables have reduce incident of breast cancer.

Benifits of Cabbage :  

                                     1. An excellent source of vitamin C
                                     2.  Low in calories and high fiber.
                                     3.  May help prevent colon cancer and malignancies stimulated by                                                    estrogen

    Draw backs :
    1. Give off strong some what unpleasent sulfurous odor when cooked    
                               2. Can cause bloating and flatulence

 Types of Cabbage :  1. Green the most common cabbage has a mild flavour that can be                                                  enjoyed   raw   or cooked

                                2. Red cabbage is similar to the green varieties but it is much higher in                                           vitamins C than other types



Wednesday, 24 August 2016

caution for Iron

                                                                       IRON INTAKE

                  Increasing your iron intake comes with an important caution . Do not take supplements unless you know you are iron deficient and cannot correct the deficiency with an appropriate diet .Too much iron can cause indigestion and constipation, and excessive doses can be toxic . If you think that you are tired because of an iron deficiency.Check first with your physician.

Monday, 22 August 2016



             An allergy to peanuts is one of the most dangerous food allergies.Because peanut products are widely used in processed food and because even minute amounts of peanut protien can be enough to trigger fetal anaphylatic shock.

                Reseachers have determaind that diagnosis of peanut allergy is not necessarily a life-long sentences.Ablood test to measure peanut specific antibodies can identify children who may have outgrown their allergies. They can then be tested in controlled situation with a small amount of peanut protien to see if they are still allergic.Children with a peanut allergy should be retested every few years.

Thursday, 18 August 2016


                                                         Drink Lots of Water Every Day

                 Consume Six to eight glasses each day. Water is an essential nutrient just like vitamins and minerals because our body cannot make enough of it to meet your daily regulate body temperature , transports nutrients to our body's cells ,and helps remove waste.Because sensitivity to thirst diminishes with age,older adults are susceptible to dehydration ,witch can cause confusion, fatigue,headache,and more.


Sunday, 7 August 2016

Drink more juices and get health benefits

How to Use Corn


Health benefits of corn include controlling diabeties prevention of heart ailments, lowering hypertension and prevention of neural-tube defects at birth. Corn or maize is one of the most popular cereals  in the world and forms the staple food in many countries, including the United States and  many African countries.
                           Corn Nutrition values
Corn not only provides the necessary calories for healthy, daily metabolism, but is also a rich source of vitamins A, B, E . Its high fiber content ensures that it plays a significant role in the prevention of digestive ailments like constipation and hemorrhoids as well as colorectal cancer. The antioxidants present in corn also act as anti-carcinogenic agents and prevent Alzheimer’s disease.

                         Health Benefits of Corn

Corn provides many health benefits due to the presence of quality nutrients within. Besides being a delicious addition to any meal, it is also rich in phytochemicals, and it provides protection against a number of chronic diseases.  Some of the well-researched and widespread health benefits of corn are listed below.
Rich source of calories: Corn is a rich source of calories and is a staple among dietary habits in many populations. The calofic contentof corn is 342 calories per 100 grams, which is among the highest for cereals. It is why corn is often turned to for quick weight gain, and combined with the ease and flexibility of growing conditions for corn, the high calorie content makes it vital for the survival of dozens of agricultural-based nations.
Reduces risk of hemorrhoids and colorectal cancer: The fiber content of one cup of corn amounts to 18.4% of the daily recommended amount. This aids in alleviating digestive problems  and hemorrhoids, as well as lowering the risk of colon cancer due to corn being a whole-grain. Fiber has long been promoted as a way to reduce colon risk, but insufficient and conflicting data exists for fiber’s relationship with preventing  cancer, although whole-grain consumption, on the whole, has been proven to reduce that risk. Fiber helps to bulk up bowel movements, which stimulates peristaltic motion and even stimulates the production of gastric juice and bile. 

Provides necessary minerals: Corn contains abudent  minerals  which positively benefit the bodies in a number of ways. phosphorous, along with magnesium, zink,Iron and copper are found in all varieties of corn.  which are difficult to find in most normal diets. Phosphorous is essential for regulating normal growth, bone health and optimal kidney functioning. Magnesium is necessary for maintaining a normal heart beat  and for increasing bone strength.
Antioxidant properties: According to studies carried out at Cornell University, corn is a rich source of antioxidants which fight cancer-causing free radicals. In fact, unlike many other foods, cooking actually increases the amount of usable antioxidants in sweet corn. Corn is a rich source of a phenolic compound called ferulic acid, an anti-carcinogenic agent that has been shown to be effective in fighting the tumors which lead to breast cancer as well as liver cancer. 
Protecting Your Heart: According to researchers, corn oil has been shown to have an anti-atherogenic effect on cholesterol levels, thus reducing the risk of various cardiovascular diseases. Corn oil, particularly, is the best way to increase heart health, and this is derived from the fact that corn is close to an optimal fatty acid combination. This allows omega-3 fatty acids to strip away the damaging “bad” cholesterol and replace them at the binding sites. This will reduce the chances of arteries becoming clogged, will reduce blood pressure, and decrease the change of heart attack and stroke.
Prevents Anemia: Corn helps to prevent anemia caused by deficiency of these vitamins. Corn also has  iron, which is one of the essential minerals needed to form new red blood cells; a deficiency in iron is one of the main cause of anemia as well.
Lowers LDL Cholesterol:  consumption of corn husk oil lowers plasma LDL cholesterol by reducing cholesterol  in the body. As mentioned earlier, this reduction of LDL cholesterol does not mean a reduction in HDL cholesterol, which is considered “good cholesterol” and can have a variety of beneficial effects on the body, including the reduction of heart disease.
Vitamin-A Content: Vitamin-A can be toxic if too much is consumed, so deriving vitamin-A through beta-carotene transformation is ideal. Vitamin-A will also benefit the health of skin and mucus membranes, as well as boosting the immune system.
The amount of beta-carotene in the body that is not converted into vitamin-A acts as a very strong antioxidant, like all carotenoids, and can combat terrible diseases like cancer and heart disease. That being said, smokers need to be careful about their beta-carotene content, because smokers with high beta-carotene levels are more likely to contract lung cancer, while non-smokers with high beta-carotene content are less likely to contract lung cancer.

Controls diabetes and hypertension: In recent decades, the world has seemed to suffer from an epidemic of diabetes. Although the exact mechanism for this cannot be pinpointed, it is generally assumed to relate to nutrition.  Eating more organic fruits and vegetables, like corn, has been thought to be a return to an older style of diet, and it has been linked to reduced signs of diabetes.  Studies have shown that the consumption of corn kernels assists in the management of non-insulin dependent diabetes mellitus (NIDDM) and is effective against hypertension due to the presence of phenolic phytochemicals in whole corn.
Cosmetic benefits:Corn starch is used in the manufacturing of many cosmetic products and may also be applied topically to smoothe skin. Corn products can be used to replace carcinogenic petroleum products which are major components of many cosmetic preparations. Many of the traditional skin creams contain petroleum jelly as a base material, which can often block pores and make skin conditions even worse.

                             How to store Corn

Corn is easily available across markets all over the world. Its always good to consume fresh corn however frozen corn can also be used. While buying fresh corn make sure the husks are not dried out. Also consume fresh corns within few days to ensure good taste. For storing fresh corns you may keep the husk and store in air tight containers in refrigerator.

                           Little words for corn (Warning)g)

 Corn does contain large amounts of fatty acid, so for people who are already at high risk for heart disease, excess corn or corn oil can dangerously exacerbate those conditions and risks. Also, corn is frequently turned into high fructose corn syrup, which is extracted from corn to use as a cheap sweetener. It  is worse than table sugar and is a cause of obesity, as well as having a negative impact on your blood sugar levels. It is found in many artificially sweetened foods and syrups, so avoid these if you want to only get the positive benefits of corn.

Corn is a rich source of many essential nutrients and fiber. A meal rich in corn can go a long way in protecting against many diseases and ailments.

Saturday, 6 August 2016

Best Anti-Cancer Fruit

Best  Anti - Cancer Fruit

  • Pears are one of the highest –fiber fruits, offering six grams per medium-sized fruit, helping you meet your daily requirement of 25 to 30 grams. Filling up on fiber keeps you regular to prevent a bloated belly caused by constipation, which also helps prevent colon cancer. A diet high in fiber can also keep your cholesterol levels down, which is good news for your ticker. Getting your fill of fiber from fruit is also linked to a reduced risk of breast cancer,heart disease,and type 2diabetes .
  • Pears contain a fair amount of vitamins C, K, B2, B3, and B6. For expecting or nursing moms, they also contain folate. Pears aren't too shabby in the mineral department either, containing calcium, magnesium, potassium, copper, and manganese. Vitamin C and copper are antioxidant nutrients, so eating pears is good for your immune system and may help prevent cancer.
  • Pears also contain boron, which our bodies need in order to retain calcium, so this fruit can also be linked to prevention of osteoporosis.
  • The phytonutrients found in pears are also associated with preventing stomach cancer.
  • It's a hypoallergenic fruit, which means those with food sensitivities can usually eat pears with no adverse effects.
  • Eating three or more servings of fruits a day, such as pears, may also lower your risk of age –related macular degeneration(ARMD), the primary cause of vision loss in older adults.
  • Quercetin is another antioxidant found in the skin of pears. It's beneficial for cancer prevention and can help reduce blood pressure, so don't peel your pears!

Amazing Benefits with Cumin Seeds

              Amazing  Benefits With  Cumin Seeds

Cumin is also used in traditional medicine to improve digestive function. A number of contemporary studies confirm that cumin promotes the excretion of pancreatic enzymes, acids, and bile vital for proper digestion.  Also, cumin is extremely useful for predigesting food owing to the compound cuminaldehyde, found in the essential oil of the cumin plant, which stimulates salivary glands. Plus, it relieves gas and IBS symptoms and improves appetite.    visit

According to a different study, published in 2010 in the journal Food Chemistry and Toxicology, cumin can reduce blood sugar as effectively as the drug glibenclamide (known as glyburide in the US).  Also, cumin proved beneficial for decreasing oxidative stress and preventing the advanced glycated end products (AGE) linked to the pathogenesis of diabetic vascular problems.
A separate animal study concluded that cumin was more efficient in reducing inflammation, cholesterol, triglycerides, free fatty acids, and blood glucose than the drug glibenclamide.

According to preclinical research on cumin effects on cancer, the spice can prevent cervical and colon cancer.
There is also evidence that cumin improves memory function.Last, but not least, cumin is abundant in numerous antimicrobial properties.

1.Savor your soups, stews, chili, rice, beans, or lentils with some cumin.
2.Add cumin to vegetable saut├ęs; it also blends well with sweet potatoes, carrots, squash, and cauliflower.
3.Savor your marinades, salad dressings and mayonnaise with this spice.
4.Sprinkle on roasted nuts or chickpeas.
5.Use it as an additive in the meat mixture when making meatloaf, meatballs, or hamburgers.
6.Add to scrambled eggs before cooking.
7.Make some cumin seed tea by boiling the seeds in water and then leaving them to steep for about 10 minutes.

Sunday, 22 May 2016


It is highly recommended that we eat 5 to 10 serving for daily. A serving is a 1/2cup of raw or cooked vegetables, acup of
leafy salad vegetables, or a 1/2cup of juice. Most vegetables or excellent source of vitamins, fibre, folate, potasium, as well as some other minerals. They are also rich in various, phytochemicals that provide protection from desease.Vegetables  are low in fat and usually low in calories.

                Soluble and insoluble fiber in vegetables keeps bowel function regular and thereby reduce the colons exposure to
potentially toxin byproduct of digestion.

                          Root Vegetables

Root Vegetables such as Beets, Carrots, parsnips,and turnips, are food storage organs and valuable sources of
carbohyderates.Such as Potatoes and water

Root Vegetables

chestnuts.underground stems have evolved into storehouses for stach.While Vegetables provide staches , sugar, proteins, protective phytochemicals.

Vegetaraian variations 

The reasons for being vegetarian are varied, including health concerns, ethics, religion, economics, as well as taste. Here are a few of the varieties:

Semi-vegetarians:- Predominantly practice a vegetrian diet, but may include occasional animal foods in their diet.

Lacto-ovo-vegetarians:- Include milk and products made from milk, as well as eggs, but avoid meat, fish, and poultry.

Lacto-vegetarians:- Include milk and products made from milk.

Vegans:- Consume no meat, poultry, fish, dairy, or eggs, and may also exclude honey.

Ingredients (240 ml cup used)

  1 tbsp. oil or as needed  1 tsp ginger garlic or ginger paste

  ½ tsp cumin  1 cup very finely chopped onions or paste
  1 green chili slit or chopped (optional)
   ¾ to 1 cup finely chopped tomatoes or puree
   Salt as needed
   Turmeric little
    ½ to ¾ tsp red chili powder
   ¾ to 1 tsp garam masala or sambar powder or curry powder   3 cups chopped mix vegetables (carrots, peas, beans, potatoes, capsicum, cauliflower)   Water as needed.

  •    Saute cumin until they begin to crackle in hot oil.

  •    Saute ginger garlic paste till it turns aromatic.
  •    Fry onions until golden. Add tomatoes, salt and turmeric. Cook until the tomatoes turn mushy.
  •    Add red chili powder and garam masala.
  •    Mix & cook until the onion tomato mix turns soft and blends well. The raw smell of the onions, tomatoes should have gone    by now and the masala turns fragrant.
  •    Add the mix vegetables and saute for 2 to 3 mins. Add water just enough to cover them partially.
  •    Cover and cook on a low to medium heat until the veggies are done fully. Add more or less water as needed to make the   gravy thick or thin.

  •   Adjust salt. Add crushed kasuri methi if you have. Cook further for a min and switch off the stove. Sprinkle coriander     leaves. Stir well and serve.

Health Benefits

What we know about the Health Benefits of Vegeterian Diet ? 

A high percentage of Vegeterian is found among the Adheruents of  this religious group.

Many seventh day adventists are strict vegans, others, merily avoid meat.

    As well as other Vegeterians , often have healthier life styles in general.


     Plant based diets have long been associated with decreased Obesity, Which is a risk factor for many chronic disease,

including Heart disease , High Blood Pressure, Diabetes, and some Cancers.

Cardiovascular Disease :-

   Scientists explained Vegetables control blood  cholesterol levels. All the most Vegeterians dont eat low fat diets, their saturated fat intaken is considerably lower than that of Non-Vegeterians.


     Vegeterians in general have a lower Cancer rate compared to the general population this differeence is most significamt for prostate Cancer and Colorectal Cancer.

A number of factor Vegeterian diet is may affect Cancer risk, such as lower fat consumption , more fibre, more fruits and vegetables.


 There is some evidence that vegeterians have lower rates of Diabetes, this protective effect may be the result of lower body weight.