Eight tips for healthy eating

Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best. It doesn't have to be difficult either.

These practical tips cover the basics of healthy eating, and can help you make healthier choices:

Base your meals on starchy foods: Starchy foods should make up around one third of the foods you eat. Starchy foods include potatoes, cereals, pasta, rice and bread. Choose wholegrain varieties (or eat potatoes with their skins on) when you can: they contain more fibre, and can help you feel full.

Most of us should eat more starchy foods: try to include at least one starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.

Eat lots of fruit and veg: It’s recommended that we eat at least five portions of different types of fruit and veg a day. It’s easier than it sounds. A glass of unsweetened 100% fruit juice (150ml) can count as one portion, and vegetables cooked into dishes also count. 

Eat more fish: Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least two portions of fish a week, including at least one portion of oily fish. Oily fish contains omega-3 fats, which may help to prevent heart disease. You can choose from fresh, frozen and canned: but remember that canned and smoked fish can be high in salt.

Cut down on saturated fat and sugar; We all need some fat in our diet. But it’s important to pay attention to the amount and type of fat we’re eating. There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.

Saturated fat is found in many foods, such as hard cheese, cakes, biscuits, sausages, cream, butter, lard and pies. Try to cut down on your saturated fat intake, and choose foods that contain unsaturated fats instead, such as vegetable oils, oily fish and avocados.

For a healthier choice, use just a small amount of vegetable oil or reduced-fat spread instead of butter, lard or ghee. When you're having meat, choose lean cuts and cut off any visible fat. 

Eat less salt: Even if you don’t add salt to your food, you may still be eating too much. About three-quarters of the salt we eat is already in the food we buy, such as breakfast cereals, soups, breads and sauces. Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.

Get active and be a healthy weight; Eating a healthy, balanced diet plays an essential role in maintaining a healthy weight, which is an important part of overall good health. Being overweight or obese can lead to health conditions such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health. Check whether you’re a healthy weight by using our Healthy weight calculator.

Don't get thirsty: We need to drink about 1.6 to 2 litres of fluid every day to stop us getting dehydrated. This is in addition to the fluid we get from the food we eat. All non-alcoholic drinks count, but water and lower-fat milk are healthier choices. 

Try to avoid sugary soft and fizzy drinks that are high in added sugars and calories, and are also bad for teeth. Even unsweetened fruit juice is sugary, so try to limit how much you drink to no more than one glass (about 150ml) of fruit juice each day.

When the weather is warm, or when we get active, we may need more fluids.

Don’t skip breakfast: Some people skip breakfast because they think it will help them lose weight. In fact, research shows that eating breakfast can help people control their weight. A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health. A wholegrain, lower-sugar cereal with fruit sliced over the top is a tasty and nutritious breakfast.

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Spinach can slow down fat digestion

Good news for the spinach lovers or for the ones who want to gain less from the fatty foods. This has been found in a research that spinach has the capacity of slowing down fat digestion and this leads to less hunger and food craving especially in men. When the fat in the body digests slowly, less space is vacated in the body and the stomach and the craving for food tendency too occurs lately. Researchers are of the opinion that this reaction is seen more in the men than women and this is indeed good news for the spinach eating men.

This is found that the extract of thylakoids found in spinach encourages the release of satiety hormones and this is very beneficial in controlling hunger. The researchers had conducted the test on Sixty people (30 men and 30 women) who are overweight or obese people. They were provided to either consume the spinach extract or a placebo in random order at least a week apart and the results showed that the spinach extract containing thylakoids increased satiety over a two-hour period compared to a placebo.

A previous study had found that, in women, a reduced urge for sweets was significant after a single dose of the spinach extract and the reduced urge for sweets was sustained throughout the study.

There were no differences in plasma lipids and energy intake at dinner but men showed a trend toward decreased energy intake. “Thylakoid consumption may influence gender-specific food craving,” the authors said.

The Journal of the American College of Nutrition published details on the research. 

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Processed foods- how healthy they are

The supermarkets, food stalls, grocery shops etc are today founded to be packed with processed food items which are being claimed to be the healthiest and the best for consumption. But before picking those blindly, it is necessary that you must know whether those are actually good for your health and whether you should stuff your shopping bag with such ready to eat and yummy looking things. 

There is no doubt that the processed foods are bacteria free and can be kept stored for longer time to be immediately eaten and cooked later, but is this process really healthy for the body? The actual fact is that the processed foods are obtained from laboratories and not nature. Hence, the natural goodness of the food is always missing. This leads to causing issues like gastrointestinal disorders, infertility and probable damage of organs.

Also, the processed foods lack some of the nutrients, vitamins and fiber present in the natural raw food. Another disadvantage of processed foods is that its regular intake can make people become angry and irritable. The mood and energy levelling benefits of natural whole foods is missing in the processed foods.

s like gastrointestinal disorders, infertility and probable damage of organs.

This is not enough, that trans fats and sugar contained in processed food may cause obesity, inflammation and asthma as well. The pre-cut vegetables and meat are good for the people who are always in a hurry, but in reality these hardly possesses the freshness and the vitamin quotient of the fresh vegetables and freshly produced meat.

However, there are healthy choices too in the processed foods which can be picked for consumption. Some of such right choices would be like peanut butter, blueberry jam, homemade cranberry juice, apple juice and grape juice etc. So, the next time you are in the grocery shop for picking some processed foods, keep these little things in mind. 

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Pack Nutrition Into Your Food Choices

Do you want to get more health benefits from the food you eat? The following tips will help you pack more nutrients into each bite:

Think Variety Among Food Groups

Eat a wide selection of foods each day from all of the food groups:

Milk + Milk Products
Vegetables
Fruits
Grains

Meat + Beans 

Think Variety Within Food Groups

Eating five different fruits and vegetables each day provides far more nutritional benefits than simply eating five apples or five servings of green beans. A glass of milk isn't your only option in the Milk + Milk Products group – think cheese, yogurt or a latte for variety and good taste. Lean meats, fish, shellfish, nuts and legumes - all from the "Meat + Beans group" - provide a variety of essential nutrients, including protein, iron, zinc, B vitamins and vitamin E1.

Think Color

Eat plenty of brightly colored fruits and dark green leafy vegetables, as well as whole grains, fortified cereals and legumes for vitamins, minerals and dietary fiber (which can help alleviate constipation problems). 

Think Benefits

Plant foods contain powerful antioxidants and phytochemicals which may protect cells against cancer and other degenerative diseases. Three daily servings of low-fat milk and dairy foods such as yogurt and cheese will meet your daily calcium needs and help protect your bones.

Some dairy foods like yogurt and kefir also provide beneficial bacteria called probiotics that help maintain your digestive tract, and may boost your immune system. 

Think Moderation

You don't need to give up your favorite foods that are high in fat, sugar, calories or sodium. Just eat those foods less often and in smaller amounts. No one food or meal has ever been shown to make or break a healthy eating plan.

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5 Healthy Breakfasts for Busy Mornings

Breakfast is the most important meal of the day. Breakfast provides you with the energy and nutrients that lead to increased concentration in the classroom. Studies show that breakfast can be important in maintaining a healthy body weight.

1. Avocado Toast With Egg

Sometimes, simple is just better. In this recipe, 2 slices of whole-grain bread, lightly toasted, topped with smashed avocado and a sprinkling of salt and pepper makes for a flavorful and rich base. Top that with two sunny-side-up eggs for a healthy dose of protein, and you've got a well-rounded breakfast. Stack 'em in a tupperware container for easy transport or cook the yolks a bit more and make the whole thing into a sandwich.

2. Fruit and Yogurt Smoothie

Here’s a simple and delicious smoothie recipe for the morning rush. Blend 1 cup plain Greek yogurt with 1 cup frozen fruit (banana and berries work very well) with 1/2 cup liquid (milk, juice, coconut water—whatever you like). Freeze overnight and thaw throughout the day to enjoy in the afternoon, or blend up in the morning.

3. Quinoa Fruit Salad

Spice up a plain old fruit cup with a scoop of quinoa. Toss the whole shebang around until the quinoa is evenly distributed through the fruit. Add a scoop of plain yogurt and a drizzle of honey for a little extra body.

4. Oatmeal Squares

Oatmeal is a great option for a hearty snack or breakfast. 

5. Peanut Butter Banana Smoothie

Smoothies are a perfect on- the- go- snack any time of day. Blend 1 frozen banana, 2 tablespoons peanut butter, 1 cup almond milk, and a few ice cubes. If this is a morning snack, keep it in a tight-sealing container and throw it in a gym or work bag. For an afternoon boost, prep it the night before and freeze, remove in the morning, and it will be thawed and ready to enjoy after lunch. Tip: Add a scoop of your favorite chocolate or vanilla protein for an extra protein boost.

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An evening at Mocha

Ever since I went to Mocha for the first time, I always had this crave in me to revisit this place as I don’t know what but I feel a kind of refreshment and homely surrounding in this eating joint which is a rare scene in most of the reputed food chains found in the Guwahati city. The myth that well-located, best tasted and beautifully decorated food joints charge sky high bucks from the customers was proved wrong right on my first visit to Mocha as I found it simply charging the same as any other self proclaimed best food joint based in any corner of the lanes of the city. So, the one factor that may irk one while thinking about stepping into the Mocha, that is, the price factor is just an useless tension and yes, anybody and everybody can find this eatery as homely and welcoming as I find it every time. 

This time, I chose to order for one of the best coolers of the restaurant on the suggestion of your waiter at service. He was friendly enough in helping me to order for a Strawberry Cheese Cake, which although sounds like a desert but actually is a shake and a jar of Country Lemonade. Smiles came automatically to the faces of me and my husband, when we got to see our waiter carrying those giant coolers towards us. The Strawberry Cheesecake shake is a thing that will alone fill up your stomach leaving no space for you to even think about stuffing food. At the same time, the Country Lemonade was so refereshing, perfect in taste and equally big in size that we had to share each others’ coolers and yes, cherished the tastes a lot!    

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Plating the food the right way!

Just like it is pretty essential for the food to taste god and smell good for leaving the eaters satisfied and craving more of it, similarly, it is equally essential for the food to look good because, the first impression of the food is not its taste, but its look. Your guests at home or in your restaurant will give that much-excited-to-gorge-on-foods look only then when they can see you approaching them with some really delicious looking dishes and that will be possible for you only if you know how to do the plating! Food plating is an essential art and if you master in it, you are sure to win the hearts. 

Presentation of food has much to do with being artistic and capable of inputting more of creativity into the plating process. It not only demands great attention and creativity from you, but also seeks the love of art. Cooking is more an art of the chefs and nowadays, a beautiful plating is also considered as essential in food business because the food lovers love to eat good looking foods and feels more inclined to go for it rather than a plainly served dish. 

A beautiful plating basically involves utilizing the main dish along with a few of the add ons like the garnishing sauce, cheese, butter, salads, chopped vegetables and leafy vegetables. It can start with arranging the main item in the front of the plate with vegetables or starches in the back. This sort of plating is called ‘Classic’ plating. Then, there is 'stacked' plating in which various items are decorated on the plate with the main item leaning or 'shingled' upon a vegetable bed or side item. In this type of plating, the plate looks like the face of a clock. 

You can learn the plating tricks without any formal training just home by taking help of the internet. A little homework and some time dedicated to food decoration will let you learn it easily and quickly. 

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Mocha celebrates The Gourmet Gully Festival!

Mocha Guwahati has fastened its seat belt to serve its foodies with multiple delicious platters prepared and designed in a concept never tried before! The best part about this gourmet festival is that it has infused the famous gully foods, i.e., the street foods of the country with the very sophisticated international dishes. A fusion that you might have thought never before and certainly, tasted never before is right there ready to be served in your tables at Mocha Guwahati which makes it an opportunity not to be missed at any cost.  

The names of the dishes will give you an adequate glimpse of the local street food served with a gourmet twist and those include-

Desi Bhaji Videshi Bun:  all time favourite Mumbai street bhaji served with facaccia bun

Tempura Baby Palak Chaat: Crispy coated baby spinach leaves topped with curd and sweet tamarind chutney

Crushed Nachos with Potato Sphere Chaat: Homemade crispy potato tikki topped with curd and pomegranate seeds

Moong Dal Curd Dumplings: Soft lentil dumplings with roasted cumin flavour, served with creamy yogurt and chutney.

Kolkata Rolls: Kolkata street parantha rolls   .... Paneer / Chicken

Margherita Kulcha Pockets: Kulcha pockets served with assorted stuffings ....Paneer / BBQ Chicken

Desi Tacos: Home made theplas served Mocha way ...... Vegetable / Chicken

Such delicious ideas infused in the form of desi-videshi dishes are sure to win the hearts as the festival has already kick started with huge responses already garnered from the food lovers of the city.

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Foods for beauty

Do you know that other than filling up your stomach in your hunger and rendering energy to your body, food may also deliver elements to ensure a beautiful you? You can look beautiful and feel beautiful by choosing to eat some specific food or fruits that most often act as the natural source of vitamin and antioxidant to enrich the skin and to fight with the signs of aging. So, let us today throw a glimpse at which foods benefit us in staying beautiful and why!

Raisins

Raisins are rich in antioxidants for which it delivers the capacity to fight the growth of a type of bacteria that can cause inflammation and gum disease inside the mouth. So, keep up your habit of chewing raisins at least once a day and get a healthy beautiful pair of teeth. 

Cucumbers

Slices of cucumber placed over puffy eyes results in awesome outcome as the anti-inflammatory properties found in the fruit helps in reducing swelling.

Parsley

This is more of a herb and it along with garlic in the same dish, works amazingly in deriving breath-fighting benefits.

Green tea

Green Tea is one of the most skin-friendly beverages, which is a big storehouse of polyphenols. You must at least aim for four cups of green tea throughout your day.

Salmon

If you love eatuing fish and then make a habit of incorporating Salmon in your food regime as it is rich in astaxanthin which is a carotenoid and helps in improving skin elasticity. This means, so you will have fewer fine lines on eating it regularly.

Egg

Egg delivers protein and this protein helps in repairing cells that have suffered free radical damage. Eggs also contain biotin, an essential vitamin that protects against dry skin.

Legumes

Legumes are one f the best food alternative for a hea;lthy diet and these also helps in repairing cells that have suffered free radical damage. The legumes break down into amino acids during digestion and this helps in building blocks of cells.

Walnuts

Walnuts add the much needed Omega-3 fatty acids to your diet and this results into shiny hair and smoother and younger looking skin. 

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Mocha: the desert heaven

Mocha, an ideal eatery to stuff one to the full and still craving for trying other items in the menu. Speaking specifically about the desserts, it will have to be admitted by everybody visiting this food-joint for once, that Mocha excels in the presentation and taste of its desserts and the pictures of the desserts says it all. Food lovers from all over, with their spoons on the desserts of Mocha, have admitted it unanimously that those are sinfully awesome. Sinful because the more you eat, the more get prone to add sugar and fats to you body, but at the same time irresistible and awesome because every stroke of it lands pleasure to your tongues. 

Chocolate Avalanche

A chocolaty dessert that anybody would like to plunge in and perhaps, come out never. It does not matter whether you have a sweet tooth or not, what matters is that you are going to fall in love with this Chocolate Avalanche right at the moment it arrives on your table.

Mocha Lava Lava

Another must taste for the chocolate and vanilla ice cream lovers would be the Mocha Lava Lava. The very lava of chocolates, mind the double use of the term ‘lava’ and then topping it up with the tag ‘Mocha’, well the Mocha Lava Lava is a truly special dessert!

Mango Cheese Cake

This is the season of the juicy ripe mangoes and yes, better not miss a chance of tasting this version of the king of fruits. Cheese and mango, a combo to take you to the heaven of pleasure, the Mango Cheese cake is for all you mango lovers. 

Cheese cake

Can you ever say no to a chocolate cheese cake? You better try this one out and then make it a point to visit Mocha again and again and again!

Ferrero Rocher Shake

Love the Ferrero Rocher candies? Well, this is the time you treat yourself with something bigger and yummier and the Ferrero Rocher Shake can quench your thirst really well. 

Different foods and their health benefits

Food is the direct source of energy, vitamin, protein and immunity to fight with the germs and once you get to know which food serve what purpose, it will be easier for you to make a selection of a range of good foods and consume those regularly. Other than the usefulness of various foods in the normal walks of life, certain magical foods are also there that are specially recommended by the physicians to the patients to be consumed in certain particular health problems. Some of these foods are good to be consumed just the way it is, while some needs to be cooked with other ingredients for a better taste and enjoyable eating.

Here are a few such magical foods with its particular health benefits-  

Almonds

Almonds are already known as one of the rich sources of energy.  It contains vitamin E, copper, magnesium, good quality protein, and healthy unsaturated fatty acids and these leads to a healthy body while also helping a person in losing weight.

It is also claimed by researchers that almonds can help in preventing cardiovascular heart diseases, cut the risk of cancer and help prolong life.

Apple

The age old saying- ‘An Apple a day keeps the doctor away’ is still functional and this wonder fruit with its amazing nutritional benefits is one of the best of all fruits found on this earth. This fruit is rich in Vitamin C (a powerful natural antioxidant), B-complex vitamins, dietary fibre, phytonutrients (which help protect the body from the detrimental effects of free radicals), and minerals such as calcium and potassium.

As stated by the researchers, apple consumption can help in preventing dementia, reduces the risk of stroke and reduces diabetes risk. 

Bananas

Another widely available fruit, Bananas too is very rich in potassium and is free from fat, cholesterol and sodium.

Banana is helpful in lowering blood pressure, reducing the risk of developing childhood leukaemia, and supports a healthy heart.

Basil leaves

Basil is rich in vitamin A, vitamin K, vitamin C, magnesium, iron, potassium, and calcium.

Studies have revealed this plant leaf can reduce inflammation and swelling in body, prevent the harmful effects of aging, and may be useful in treating arthritis as well.

Broccoli

Broccoli is one of the most widely consumed vegetable in the western countries and it is rich in fibre (both soluble and insoluble). It also contains vitamin-C, vitamin A, iron, vitamin K, B-complex vitamins, zinc, phosphorus and phyto-nutrients.

Broccoli has the potentiality to prevent osteoarthritis, protects skin against the effects of UV light, and reduce bladder cancer risk.                                       

Carrots

Carrot delivers 210% of the average adult's needs for the day and is rich in vitamin A.

Carrots have the potential of preventing lung cancer, destroying the leukaemia cells and inhibiting their progression and helping to restore vision. 

Cauliflower

One of the common and widely cooked vegetable in Indian kitchens is the cauliflower which contains antioxidants and phytonutrients to protect against cancer. It also has fibre that helps with satiety, weight loss and a healthy digestive tract.

The potential health benefits of cauliflower include preventing mutations and reducing stress from free radicals, preventing constipation and helping memory.

Cinnamon sticks

Cinnamon has great aromatic value. But apart from that, it is also found that it can potentially be effective against HIV, improve glucose and lipids levels in patients with type 2 diabetes and help prevent Alzheimer's disease.

When is the good time to eat what!

Just like cooking is an art, eating food too is not less than an art and it needs a proper regime of adherence, enjoyment and obedience while eating it. The habit of simply picking up anything you get to see in front of you and binge eating irrespective of any place and time is just very bad and is considered as bad eating habit. One must know when is the best time to eat what and once you properly learn and execute the good fooding habits, you are good to be called an artistic eater. 

A proper and timely eating habit will not only help you in controlling your weight and maintain a healthy slim body, but will also boost your spirit and energy keeping your lethargic attitudes at bay. 

Morning

To start with, one must always keep it in mind that for a good day to start after you wake up from the bed, a good breakfast matters a lot. A hungry and empty stomach will not only leave you yearning for energy for the day, you will also lack the spirit of your soul to give your best for the day’s commitments. Moreover, researchers have also found that the men who skipped breakfast had a 27% higher risk of heart attack or death from heart disease than those who honoured the morning meal. It is also seen that if you do not eat breakfast, you develop bigger hunger than the normal days with breakfast and this leads to end up eating bigger and heavier. So, always remember to start your day with breakfast.

Whole grain breads, corn flakes, cereals, a glass of fat-free milk or sugarless black tea or coffee or naturally made fresh fruit juice are the best things you can pick for your breakfast. 

Never eat sweet in the morning

Try to keep sweet edibles like pastries and other sweets away from you during the morning time. Judy Caplan, a registered dietician nutritionist for the Academy of Nutrition and Dietetics, said, “If you eat something that is whole grain and has some fat and protein to it, your blood sugar is going to rise slowly and go down slowly. If you eat something refined, like an overly sweet cinnamon roll, that’s the worst thing you can eat.” 

Afternoon

The next best time for meal after your breakfast would be the afternoon and this is the time when you can fill yourself up with all heavy foods you crave for. Generally the morning and the afternoon are the times when one can eat heavy and still do not get harmed as all the hard work and physical activities you do during the day time, burns all the calories that you intake during breakfast and lunch. 

Evening

This is the time when you should think about filling yourself with lesser food in comparison to the last two meals you took in the day. Calories will still burn after you take this meal, but still do not go for overeating. Only that amount of food should be taken which your body can burn, because after this meal, you will hardly be engaged in any physical activity and this will lead the unburned food to be stored as fat.

Late night eating is a strictly unwanted activity and one must try to avoid it. Whatever you eat late in the night is directly stored as fat and remains unburned. It is also recommended to not to lie down immediately after a meal, especially a big one, since it increases the chance of acid reflux.

 

Healthy food ordering tips while eating out

Expecting to eat healthy food and that is too, while eating out seems impossible as firstly, when you go out for a dinner or a lunch, you always crave to eat more. The most delicious dishes are generally not prepared at home for its complex preparation process. Secondly, although you have this thing in mind that you have to follow a healthy diet, but find no clue as to what to order that seems healthy.

A little conversation with the waiter or probably with the manager before ordering the food finally will also help you in choosing the healthy diet. You can always follow the tips mentioned below for an easy ordering of healthy food- 

If you can see that all your friends are holding a glass of beverage (that is artificially sweetened and pretty unhealthy) in their hands, then you must not sit idle. Get yourself a glass of plain water or fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.

For ordering a light food, when you do not want to be stuffed to the full, simply order for a sandwich made of whole-wheat bread.

Another alternative to the fatty, heavy diets would be a platter of salad packed with veggies. You can also add this suggestion while ordering that the salad must not be dressed with the add ons and that bit should be served on the side so that you can take it on your own.

Steamed, grilled, or broiled dishes are a better option for you instead of those that are fried or sautéed.

If you can see that all main dishes mentioned in the menu of the restaurant are larger than you want, just order an appetizer-sized portion or a side dish to satiate your hunger. Or else, you can also share the big main dish with your friend who is accompanying you to the eating joint. 

Do not forcefully stuff food in your stomach thinking that you must not waste the food. It is obviously rude to waste food and instead you can pack the rest of the food to be eaten later when you are hungry. This way, you do not waste your food and also carry spare food to satiate your hunger later.