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Ghee is a calorie dense food which provides 135kcal per one tablespoon(15grams).It is a good source of MUFA.Ghee contains 100% fat , 0 % carbohydrates and 0% protein

Ghee is rich in important nutrients like vitamin A, omega-3 fatty acids, and conjugated linoleic acid. It may also help reduce gut inflammation and support heart health

A randomized clinical trial involving 206 healthy participants aged 20–60 years suggested that ghee consumption resulted in a significant decrease in total cholesterol and triglycerides along with a significant increase in HDL cholestrol also when compared to oil (1).

Calories in Ghee

Ghee (quantity in gms)	Calories(in kcal)
1 teaspoon ghee calories ( 5 grams)	45
1 tablespoon ghee calories (15 grams)	135
Half cup ghee calories (50 grams)	450
1 small cup ghee calories (100 grams)	900

NUTRITIONAL BREAKDOWN OF GHEE

Nutrients in ghee	Nutritive value(1 tablespoon)
Calories	134 kcal
Fat	14.9 g
S.fat	9.3 g
Mufa	4.3 g
Pufa	0.5 g
Cholesterol	38.4mg

Source:IFCT data tables (2)

PROS OF USING GHEE IN COOKING

Ghee can be made by heating butter to remove the water and milk solids from the fat.

Ghee is completely free of milk sugar lactose and milk protein casein, which makes it suitable for consumption for individuals with intolerances.

Ghee has a high smoke point of (250°C), which is the temperature at which fats become volatile and begin to smoke.

Heating ghee also appears to produce much less of the toxic compound acrylamide than heating vegetable oils (3).

The butyrate in ghee supports digestive health by nourishing the cells of the gut lining and reducing inflammation.

CONS OF USING GHEE IN COOKING

Ghee is high in saturated fats, which, when consumed in excess, can contribute to increased LDL cholesterol levels and raise the risk of heart disease.

Ghee is calorie-dense, with about 135 calories per tablespoon. Overconsumption can lead to weight gain if not monitored within a balanced diet.

Production of ghee at high heat, its cholesterol may become oxidized. Oxidized cholesterol is linked to an increased risk of several diseases, including heart disease (4)

3 POPULAR GHEE MYTHS BUSTED

1. Ghee lubricates the joints 

There is a popular myth that ghee lubricates joints.It is the synovial fluid constituted with suspended connective tissues and hyaluronic acid that lubricates joints.

2. Ghee increases cholesterol

Studies suggests that ghee increases HDL(good) cholesterol while maintaining LDL(bad cholesterol).Thus it can be included in moderation as part of healthy well balanced diet.

3. Ghee is Bad for Heart Health

Ghee contains saturated fats, but moderate consumption does not necessarily harm heart health. Ghee also contains beneficial compounds like conjugated linoleic acid (CLA) and butyrate, which have anti-inflammatory and heart-protective properties. It can be part of a heart-healthy diet when consumed in moderation.

REFERENCES:

1.Sharma H, Zhang X, Dwivedi C. The effect of ghee (clarified butter) on serum lipid levels and microsomal lipid peroxidation. Ayu. 2010 Apr;31(2):134-40. 

2.ICMR-Indian Food Composition Tables 

3.Daniali G, Jinap S, Hajeb P, Sanny M, Tan CP. Acrylamide formation in vegetable oils and animal fats during heat treatment. Food Chem. 2016 Dec 1;212:244-9. 

4..Zhang Q, Ai Y, Dong H, Wang J, Xu L. Circulating Oxidized Low-Density Lipoprotein is a Strong Risk Factor for the Early Stage of Coronary Heart Disease. IUBMB Life. 2019 Feb;71(2):277-282

 

 

Embarking on a journey towards healthier eating habits is an excellent decision that can positively impact your overall well-being. Whether you’re aiming to shed a few pounds, boost your energy levels, or simply feel better in your own skin, adopting a healthier diet is a crucial first step. In this blog post, we’ll explore some practical and straightforward healthy eating tips for beginners.

1. Make small changes: Don’t try to overhaul your entire diet overnight. Start by making small, sustainable changes. For example, you could add a serving of vegetables to your lunch or dinner every day. Or, you could swap out sugary drinks for water or unsweetened tea.

2. Focus on whole foods: Whole foods are unprocessed foods that are packed with nutrients. They are a great source of vitamins, minerals, and fiber. Some examples of whole foods include fruits, vegetables, whole grains, and beans.

3. Limit processed foods :Processed foods are foods that have been altered from their original state. Processed foods are often loaded with added sugars, unhealthy fats, and excess salt. Reducing your intake of processed snacks, sugary drinks, and fast food is a significant step toward a healthier diet.

4. Eat regular meals and snacks :Eating regular meals and snacks can help you to control your hunger and prevent overeating. Aim to eat three meals and two snacks per day. Opt for fresh fruits, nuts, yogurt, or veggies with hummus. These choices provide nutrition and help you maintain energy levels.

5. Make sure to include protein in every meal Protein is essential for building and repairing tissues. It also helps you to feel full and satisfied. Some good sources of protein include meat, fish, poultry, eggs, beans, and tofu.

6. Eat plenty of fruits and vegetables: Fruits and vegetables are packed with nutrients that are essential for good health. They are also a good source of fiber, which can help you to feel full. Aim to eat five servings of fruits and vegetables per day.

7. Choose healthy fats: Not all fats are created equal. Healthy fats, such as those found in avocados, nuts, and seeds, can help to improve your heart health and reduce your risk of chronic disease.

8. Limit unhealthy fats:  Unhealthy fats, such as those found in processed foods and fried foods, can increase your risk of heart disease, stroke, and other chronic diseases.

9. Limit sugar :Sugar is a leading cause of obesity, diabetes, and heart disease. Aim to limit your intake of added sugars, which are found in processed foods and sweetened drinks.

10. Drink plenty of water:  Water is essential for good health. It helps to regulate your body temperature, transport nutrients, and remove waste products. Drinking enough water is essential for overall health. Sometimes, our bodies confuse thirst with hunger, leading to unnecessary snacking. Aim to drink at least 8 glasses of water a day.

11.Plan and Prep: Planning your meals and snacks in advance can prevent impulsive, unhealthy food choices. Set aside time for meal prep and have nutritious options readily available when hunger strikes.

12.Read Labels: When shopping for groceries, take a moment to read food labels. Look for products with shorter ingredient lists, lower sugar content, and less saturated fat. This can help you make healthier choices.

13.Cook at Home: Cooking your meals at home gives you control over the ingredients and cooking methods. You can use healthier cooking oils, reduce sodium, and choose fresh, wholesome ingredients.

14.Don’t Skip Breakfast: Breakfast is often considered the most important meal of the day. It jumpstarts your metabolism and helps control your appetite throughout the day. Opt for a balanced breakfast with protein, whole grains, and fruits or vegetables

Incorporating these healthy eating tips into your daily life can lead to positive changes in your health and well-being. Remember, there’s no one-size-fits-all approach to nutrition. What works for one person may not work for another. Listen to your body, and tailor your choices to meet your unique needs and goals. With time, these changes will become habits, and you’ll be well on your way to a healthier and happier you.

While no food can magically burn calories on its own, certain foods can support your weight loss or calorie-burning efforts by boosting your metabolism or requiring more energy to digest. Here are some examples:

1. Lean proteins: Foods like chicken breast, turkey, lean cuts of beef, fish, tofu, and low-fat dairy products require more energy to digest and can help increase your metabolism.
2. Whole grains: Foods like brown rice, quinoa, oats, and whole wheat bread have complex carbohydrates and fiber, which require more energy to break down and digest, thereby increasing calorie expenditure.
3. Spicy foods: Ingredients like chili peppers, cayenne pepper, and hot sauces contain capsaicin, a compound that can temporarily boost metabolism and increase calorie burning.
4. Green tea: Drinking green tea can slightly increase metabolism due to the presence of catechins and caffeine. However, the effect is modest, so don’t rely solely on green tea for weight loss.
5. High-fiber fruits and vegetables: Foods like apples, berries, broccoli, spinach, kale, and Brussels sprouts are low in calories and high in fiber. They require more energy to chew and digest, promoting a feeling of fullness and potentially aiding weight loss.
6. Low-calorie, nutrient-dense foods: Foods such as celery, cucumber, lettuce, and other leafy greens have minimal calories but provide essential nutrients. Including these in your meals can help create a calorie deficit.
7. Protein-rich snacks: Snacks like Greek yogurt, cottage cheese, hard-boiled eggs, and nuts can help control hunger and maintain muscle mass, as protein has a higher thermic effect, requiring more energy to digest.

Remember that creating a calorie deficit through a combination of a balanced diet and regular physical activity is key for weight loss. These foods can complement your efforts, but they should be part of an overall healthy eating plan. Consult a registered dietitian or healthcare professional for personalized advice and guidance.

Ramadan is a period of intense fasting where Muslims all around the world observe fast from dawn to dusk abstaining themselves from all sorts of foods and drinks. Fasting not only cleanses us spiritually but is also beneficial physiologically. There are many benefits of fasting such as 

• It helps in detoxification 
• It helps in reducing cravings 
• Helps in reducing inflammation in the body
• Helps in improving overall fitness and stamina
• Helps in reducing insulin resistance
• Helps in reducing the risk of metabolic diseases.
• Helps in reducing the growth of cancerous cells.
• Helps in weight loss.

While the benefits of fasting are innumerous let’s have a look at how to stay fit and healthy during fasting by avoiding overeating and under-eating.

TIPS FOR HEALTHY SUHOOR 

Pre-Dawn meal or Suhoor – Have proper and balanced pre-dawn/ suhoor meals: It is very important to have the predawn meal during fasting as it helps to stay active whole through the day. It acts as a source of energy for the rest of the day.

• The pre-dawn meal should be a wholesome, moderate meal that is filling and provides enough energy for many hours. It is therefore particularly important to include slowly-digesting foods like complex carbohydrates. Drinking fluids helps to stay hydrated during the day and assist with digestion.
• Eating protein-rich foods such as eggs, grains, dairy products, and meat along with fruits, vegetables, low-fat milk, vegetable juices is an effective way to reduce daytime thirst particularly in the elderly. 
• Avoid drinking tea or coffee or any other caffeinated beverages as these are diuretic in nature and lead to dehydration by excessive water loss.
• Include potassium-rich foods during suhoor like banana, dates, oranges, sweet lime, and cucumbers as this helps to avoid thirst.
•  Avoid salty foods such as papads, pickles, chutneys, sauces during suhoor as these foods increase thirst during the day.
• Avoid spicy foods during suhoor as it leads to acidity.
•  Chew every morsel of food thoroughly to avoid gastric distress.
• Smoking is a health risk factor. Avoid smoking cigarettes. If you cannot give up smoking, cut down gradually starting a few weeks before Ramadan. Smoking negatively affects the utilization of various vitamins, metabolites, and enzyme systems in the body.

TIPS FOR HEALTHY IFTAAR

Iftaar: The meal that breaks the day’s fast could include dates and fresh fruits. Dates will provide a refreshing burst of much-needed energy. Fruits will also have a similar, revitalizing effect. The meal should remain a meal and not become a feast.

•  Have a balanced diet and include foods from all food groups like whole grain cereals, pulses and legumes, milk and milk products, meat, fish and chicken, and lots of vegetables and fruits. 
•  Avoid fried foods: Fried foods are heavy in oil and that makes them harder to digest, especially when they are the first foods to be eaten after a long fast
• Avoid aerated drinks, squashes, sherbets, fruit juices as this causes an immediate spike in blood sugar levels and leads to complications.
•  Should opt for low Glycaemic index fruits such as apple, papaya, guava, pomegranate, sweet lime, watermelon.
• Avoid excessive tea and coffee after iftar as it might cause severe dehydration.
•  Dinner should be light. Try to maintain a 2-3 hours gap in between dinner and sleeping time.
• Include a multivitamin daily
• Avoid intense physical activity during the day and a brisk walk for 30-40 minutes can be included in the regime after Taraweeh prayers.
• Drinking at least 6-8 glasses of water between Iftar and Suhoor can help to compensate for an individual’s need for water.

SAMPLE DIET PLAN DURING RAMADAN

Meal  Timings	Food/ Menu
Early morning Meal One (4:00a.m) (Suhoor )	One fruit + 5-6 Unsalted raw nut Brown rice khichdi/Moong dal khichdi -1bowl with salad and tomato chutney and veg kadi with vegetables /non-veg (only twice a week) Stuffed parathas-2 to 3 with Raita Phulkas-2/Jowar rotis-2 -3  with any sabzi,dhal/ non veg curry 1 cup Bowl of whole grain porridge made with milk with added fruits and nuts Oat meal with milk and dry fruits Fig & date bread   (boiled egg white can be taken daily, whole egg can be taken twice a week when not consuming non veg)
Meal Two Iftaar(in between 6:30-7:00p.m)	Dates (3-4)+ Fresh fruits +lemon  water or buttermilk 1 glass ( ½ tsp of sabza seeds/chia seeds)  along with either of the following options Boiled channa with lots of vegetables and pomegranate/fruit Urad dal dahi wadas with green chutney Homemade low-fat haleem (oats/dalia)-1 cup with  salad Poha with veggies Veg dalia with corn salad Sprouts salad or rajma chat
Half an hour before dinner (8:00p.m)	Flaxseeds powder-1 tsp in a glass of  buttermilk /in plain water
Dinner (8:30p.m)	Multigrain Rotis-2 with veg curry-1cup and dal/legume preparation Multigrain Rotis with Grilled chicken/ Fish in curry – cup + Salad A Big bowl of salad+ homemade dal and veggies soup Salad-1 bowl+moong chillas-2-3+ mint chutney
Bed time	Multivitamin daily
Water	At least 2-2.5litres between iftaar & suhoor

Working in shifts is usually a daunting task. Shift workers, work outside the usual routine of 7 am -6 pm. Often individuals working in shifts faces the falling issues

• Change in appetite
• Weight loss or weight gain
• Sleep disorders such as facing issues falling asleep
• Micronutrient deficiencies
• Digestive issues such as belching, bloating, constipation, diarrhea, acidity

The good news is all this can be tackled by following few healthy tips

TIP #1: Pack healthy meals and snacks

Always carry homemade meals and snacks, which will make it easier to eat during shift.

Focus in variety by including plenty of fruits and vegetables, whole grains and foods high in proteins such as legumes, dals, egg whites, curds, skinless chicken, fish, nuts.

TIP #2: Eat your main meal before going to work.

When working in shifts you may find it difficult to keep a track on the meal timings, hence you end up eating two heavy meals a day, one at home and the other after going to work.

This may lead to weight gain. Always ensure to have the major meal before going to office and healthy snacks spread out through the shift.

TIP #3 Have a light snack before going to bed:

You may have difficulty falling asleep due to extreme hunger or due to heavy meals.

Gradually cut down on caffeine intake 4-5 hours before sleep time. Include a bowl of oatmeal with lukewarm milk or a piece of fruit with peanut butter before dozing off.

TIP#4 Avoid deep fried and spicy foods:

This leads to indigestion and heartburn and will ruin your day. Include foods that are less oily and spicy.

TIP #5 Skip sweets:

Foods such as sweets, chocolates, carbonated drinks or preserved fruit juices will give you an instant burst of energy but will make you feel sluggish later on. Focus on snacks which have some good protein like sprouts, egg whites, handful of nuts with a piece of fruit, hummus, vegetable stick with yoghurt dip, granola bars.

TIP #6: Drink plenty of water:

Working in air conditioners will make you dehydrated and makes you feel less thirsty. Drink plenty of water to avoid dehydration. This will keep you more alert during the shift and also helps to curb cravings. Always keep a reusable water bottle close by and drink regularly during the shifts.

TIP# 7: Avoid caffeine and caffeinated beverages.

Drinking caffeinated beverages may keep you alert for some time but you may face issues falling asleep later on. Too much caffeine also makes you urinate very frequently and leads to dehydration. Cut down on caffeine or switch to decaffeinated tea, coffee, or herbal drinks.

TIP #8: Be active and stay active

Being active will release endorphins which will make you feel better and happy. Indulge in some active stretches such as taking a flight of stairs or going on for a brisk walk, walking while on the phone. This will also help you fall asleep much faster.

Bottom-line:

The strategies that may best work for you may be different from what works for others. Hence an individualized approach is very important to focus on a healthy and active lifestyle.

We at NutriDietFit help you in designing and planning tailored made diet plans which are effective and result-oriented. Do consult us today for a healthier you!!