Category Archives: Balanced Diet Plate

Healthy Menu For the Day

Healthy Menu is the key for well being. A balanced diet and eating in small intervals will not only increase your metabolism but will also provide good nutrients and energy to you body for day- to day work and boost your health.
Please Note: Chappati/Roti can be replaced by 2 slice of bread and pulses can be replaced by other source of proteins

Food That Affect Our Moods-5


Image result for caffeine in tea

  • It triggers your pituitary gland and gives you an adrenaline rush. And, then comes the ‘caffeine crash’, which can make you feel really low.

  • Furthermore, it can leave you sleep-deprived, adding to the woes of mental health.


TIP: Go for herbal tea to soothe your body instead of consuming normal tea or coffee

Foods That Affect Our Moods-4

Potato Chips

  • Easy to get and easy to eat.

  • They are fried in saturated oil and contain omega-6 fatty acids

  • Omega -6 lower brain activity by blocking the mood enhancing omega-3 fatty acids and bring in the negative feelings instead.


TIP: To calm down that craving to munch something, try almonds or any of your favourite nuts, instead of a pack of potato chips.


How to Curb Your Sugar Intake-5 -5

Eat at regular intervals                                             

Many a times, when busy, we tend to skip a meal and pick up some processed food, instead. But this is a huge mistake. Body needs a set number of calories daily and when it does not get it, it starts craving for sugar. Sugar provides your body with instant energy boost, along with the harmful calories. Hence one must eat food at regular intervals.


How to Curb Your Sugar Intake – 1

Cut sugar from your breakfast    



  • Instead of eating a jam or marmalade sandwich, go for a stuffed vegetable sandwich.
  • Substitute the sweet breakfast cereal with oatmeal and eat it without sugar.
  • Add more protein in your diet, like eggs and fish.
  • Proteins stimulate your energy and boost mood.
  • Replace juice boxes for fresh fruit juices as packed juice contain lots of added sugar.

Healthy Snack Bars- Til ki Gajak

Til ki Gajak       


 Apart from a distinct and pleasant taste, til and gur are high on nutritional values as well.


  • Half a cup of sesame seeds contains appox. 3 times more calcium than equivalent quantity of whole milk.
  • Til is one of the richest sources of iron in Indian vegetarian cooking.
  • Also contain dietary copper, magnesium, manganese, phosphorus, zinc, vitamin B1, vitamin, E, protein, and fiber.
  • Til contain sesamin and sesamolin- lower and prevent high blood pressure.
  • Helps in protecting the liver against oxidative damage.
  • Gur or jaggery contains 10 times more iron as compared to spinach.
  • Healthier than refined sugar as it contains several vitamins and minerals
  • Helps to cure cough, migraine, cold, asthma, fatigue and indigestion.

Food Intolerance and Allergy

Food Intolerance    



Intolerances are negative reactions to food that do not involve the immune system, such as lactose intolerance or sensitivity. Food intolerance is an exaggerated or abnormal physical reaction to a food or food additive caused by some chemical or enzyme deficiency in the body. Symptoms include abdominal cramping, diarrhoea, bloating and pain in stomach.

Difference between food allergy and food intolerance            

  • The symptoms of a food intolerance usually only occur several hours after eating the food.
  • You need to eat a larger amount of food to trigger intolerance than an allergy.
  • Unlike an allergy, food intolerance is never life-threatening.

Food intolerance can be caused by:

  • Enzyme deficiencies: Lactose, Gluten intolerance
  • Sensitivity to food additives (antioxidants, flavourings, colourings, preservatives, sweeteners, thickeners): Sulfites used to preserve dried fruit, canned goods
  • Digestive diseases: Irritable bowel syndrome
  • Recurring stress or psychological factors
  • Disturbance in normal microbial flora of intestine due to use of oral antibiotics
  • Toxins produced by bacterial and fungal infection