Spring forth with nutrition – Times of India – Telegraph

In this glorious land that we call home, spring — while an integral part of Indian customs — doesn’t technically have bonafide status as a separate season. Spring is more of a suggestion than an actual season in this country with its own varying dynamic that quite literally blows hot and blows cold. It is, therefore, safe to say that the end of winter essentially heralds the beginning of summer.

Summer marks the beginning of longer days, hot sun, more UV damage, and therefore more skin damage. Oxidative stress — in other words, the process of oxidation (a chemical reaction with oxygen) inside your body — is also something that needs to be continually monitored no matter which season you’re in. Quite simply, healing through the plate — and not just the pill — is a scientifically proven, hard-to-argue-with process that will protect you no matter what. During this winter-to-summer transition, get these foods to boost your immunity, health and well-being:

Mango

Bursting with antioxidants, mango is a healthy addition to your daily diet. Demolish the myth that mango derails a person’s effort to get slimmer or feel better. The king of fruits has been linked with cancer prevention, lowering cholesterol, clearing up skin, digestive health, boosting immunity and even bettering your sex drive.

This magnificently versatile fruit can be present in salads, low-fat desserts or even eaten as nature intended: by itself. However, owing to its high Glycemic Index, do have no more than 100 grams (about a medium sized fruit) at a time for non-diabetics and about 50 grams for diabetics. And yes, diabetics can have mango.

Tomato

Brimming with Lycopene, tomato is considered beneficial for the health of your skin and is also associated with cancer prevention as well as heart health. Cooked or raw, this ridiculously abundant and refreshing food is the base of many Indian and international dishes. Tomatoes are also a great source of many vitamins and minerals like Vitamin C, potassium and Vitamin K.

Sweet Potato

There’s a lot that is sweet about this potato. In that it is an underrated health food that is a great source of beta-carotene, vitamin C, manganese, copper, potassium, as well as vitamins B1 and B2. And phosphorus. What all this means is that it’s a veritable bouquet that heals your body and allows it to deal with the onset of this season. It is a gift that keeps on giving.

Yogurt

Trust your gut to trust this gut food. Loaded with healthy bacteria like probiotics, yogurt can be eaten anywhere anytime, and is a cooling, refreshing, nourishing food.

Cucumber

A fantastic source of potassium, cucumber is also a very hydrating fruit that helps make the transition into summer far more tolerable. In addition to this, you can’t get healthier and more antioxidant-friendly than with a tall glass of nourishing and refreshing vegetable juice. And it’s so super easy to make. Have a great summer ahead!

Sweet Potato is a veritable bouquet that heals your body and allows it to deal with the onset of summer. A gift that keeps on giving

by Pooja Makhija Consulting Nutritionist & Clinical Dietician

1 Mealtime Mistake That’s Making You Gain Weight – Telegraph

Photo Credit: Graphic by Dana Davenport; Dominik Pabis, Annabelle Breakey, Roman Rybaleov, Michael Krinke, hh5800 / Getty Images

The next time you sit down to eat, take a good long look at your plate before you dig in . The food you're eating and the way you prepared it might be totally healthy, but there could be another, almost invisible factor causing you to eat more than you originally intended to. And if you're interested in losing or maintaining your weight, letting this little mistake slip under the radar could be getting in the way of your goals.

Your portion sizes might be too big, and they way you plate your food could be the reason why. Your healthy-eating game plan seems airtight: You diligently set your brown rice down, top it with a lean protein like chicken , and finish things off with veggies. But here’s the rub: Arranging your food in this format may cause you to accidentally pack on too much of some foods and too little of others. According to Maxine Yeung, M.S., R.D., owner of The Wellness Whisk , when you plate your carbohydrate and protein first, "by the time you get to the veggies, there's little room left on the plate." In a well-rounded meal, she says, veggies should be the main focus . So you don’t want to plop them on the plate like an afterthought.

"Changing the way you view your meal to make the vegetable section your primary focus is so important because they contain all the fiber, vitamins, minerals, and water your body needs," Yeung explains. So what's the best way to plate your food? Veggies first, then protein, then grains—if it sounds upside down, that's because it is. This method, developed by Yeung, is called plating backwards , and it's an extremely simple solution to the common too-big-portion problem.

Making it a mealtime habit is easy. When you plate, Yeung says you'll want to aim for your portions to be 50 percent non-starchy vegetables, 25 percent lean protein, and 25 percent carbohydrates. If you plate the classic way (carbs, protein, vegetables) you're more likely to end up with 50 percent carbs and 25 percent vegetables. To strike the right balance, she says, "Start by filling about half your plate with vegetables, then add protein and carbohydrates in about equal portions." And if you're still unsure about your portion sizes, she suggests using MyPlate's visuals as a guideline.

While Yeung primarily likes to use this method at home, she says you can also apply it to mealtime at buffet-style situations, and even while choosing an item from a restaurant menu. Using this trick forces you to look at your meal in a different way. So when you're flipping through dinner options, whether it be on Seamless or at your favorite Mexican spot, you'll be more inclined to spot the dishes with larger vegetable portions.