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Dietitian Shreya

How to increase the nutritional value of our regular diet?

How to increase the nutritional value of our regular diet?

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Some simple changes in your regular cooking style can bring your family a healthy tomorrow. Almost everyone in a family is facing one or more health issues… someone is dealing with joint pain, the other with cholesterol, one has a diabetic condition, and the list goes on. As we all know, small changes make a big difference, so why don’t we try some of them?
The growing heath issues in urban areas are the repercussion of a heedless lifestyle. Some simple tricks can irrigate your life with a salubrious tomorrow! No sorcery is going on here, and no one holds the magic wand that would create a Narnia, but some tiny-easy changes would be nothing less.
A magical transformation is right around the corner!!!
Why not dedicate some time to yourself, and make the future disease-free?
Here are 4 simple, yet, very effective measures coming from Dietitian Shreya to increase the nutritional value of your regular diet:
1. The appropriate utensils: Utensils aren’t solely for the purpose of holding food, but they affect it in more ways that usually people know. The material they are made of, when heated is leached out into the food. For example, cooking in an iron ware would make the food rich in iron. Aluminum cook wares are commonly used for the ease they provide in cleaning, and even are scratch resistant. The aluminum, upon heating, forms aluminum oxide and hence, the utensil looses the shine they were brought with. Lead utensils aren’t recommended and neither are the ceramic ones.
Copper isn’t for heating purposes, if not coated. Even the non-stick wares mustn’t be left unattended as the fumes that would emerge causes irritation. Speaking of stainless steel, it has high endurance for heat and can be used for cooking.
2. The best way of taking tea: India is one of the hubs for tea manufacturing and almost everyone out here enjoys a cup of tea. You rather don’t really have to ask, but, simply serve. Millions of tea lovers, yet, the appropriate way of making tea aren’t known to most. Tea is basically acidic in nature, and this makes it mandatory to brew it and not boil it directly in milk. First, and foremost, people mustn’t boil tea which isn’t bagged. The tea bags should be firstly brewed appropriately in water, with other ingredients a person wants to add. After this, when the tea is mixed completely, boiled milk should be added. This is called separate tea and holds no side effects, whilst the one people usually cook causes acidity and even leads to stones.
Speaking of tea, it is highly recommended to not take it on an empty stomach. In the morning, after drinking lemonade, or Turmeric-ginger tea
(the link is shared below), or almonds, one can take tea. Then, it can be taken in the evening, accompanied by alkali food items such as almonds, or with Makhaana (lotus seeds). Green tea is not for the ones with low hemoglobin or the ones taking blood thinning medicines Chamomile tea is the best replacement for green tea.


3. Say no to milk: Milk is good for growing children, but once you turn of age, it only acts as a medium to increase belly fat. Milk has a tremendous amount of saturated fats and heavy growth protein, which isn’t beneficial for people above 20. ‘Curd’ is a better option because of the presence of digestive bacteria; anyhow, we can never generalize diet for two people. It can be possible that curd is good for one, and might not suit the other.
Usually, people hold the conception that milk is the best source of calcium and hence it strengthens the bones, however, the reality is different. Milk can be replaced by leafy vegetables, cheese, low-fat milk, and tofu.
4. Simple cooking techniques: Usually people tend to throw the water in which the beans, lentils or rice were soaked overnight. Howbeit, the water has absorbed all the B-vitamins in the eatable and should be used for cooking. Salk shouldn’t be added to that water, for the eatable to soak it, as it kills the Vitamin C of the component.
If you wash off the vegetables right after cutting them, you’re doing it wrong. Vegetables contain B-vitamin and other nutritional substituted which gets leached out in the washing process, being water sensitive.
Different cooking oils have a varying smoking point, the one used in cooking should be changed in every 30 days, and burning of oil increases its toxic value. This is very harmful to the body, so rather, people shouldn’t let the cooking oil heat for long and emergence of food shouldn’t take place.
Even turmeric turns toxic after burning; hence, it should be poured over the vegetables. Salt should also be added in the same way, though not because Vitamin-D gets killed.
Do not heat milk, or any other eatable for long, the more you do it, the lesser nutrients are left.

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Dietitian Shreya

“To eat is a necessity, but to eat intelligently is an art.” & I am that artist “Dietitian Shreya” The Nutrition Expert.

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