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Food Nutrition Pyramid


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  1. #1
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    Food Nutrition Pyramid

    Food nutrition pyramid lays down some basic guidelines regarding the kind of food that the kids should consume. Nutrition pyramid guide for kids basically focuses on five distinctive food groups. Each food group is indicated by a different color in the nutrition pyramid, like orange color is for grains, red indicates fruits, purple represents proteins, yellow is for fats and oil, blue stands for dairy and other calcium products and finally green is meant for vegetables. Read further to take a note of healthy food pyramid guidelines…

    Every food item that is mentioned in the food pyramid consists of some different nutrients mix. So, it becomes of prime importance to cook different kinds of foods for your kids, so that they get all essential nutrients required by the body. Regular exercise and healthy balanced food is what is required to ensure their health fitness.

    The nutrition content of particular foods is likely to vary, when they are put to use, while preparing different dishes. For example apple serves as an excellent after school snack, but if you make apple pie, now the same nutritious apples are used in such a manner that eating that very dish contains high sugar and fat content, which if consumed in excess quantities, can cause weight gain.

    Grains, a major source of complex carbohydrates, are very necessary for your child, as they provide the majority of energy. So, give your child foods like bread, cereals, rice etc. Vitamins and minerals are vital for the child's growth. Fiber helps in ensuring smooth bowel function. Vegetables are the perfect source of vitamins and minerals, but don't fry vegetables, prefer going in for cooking methods like steaming and boiling.

    Eating raw fruits is an excellent idea to provide them with vitamin A and C. Fruits provide a dual advantage, on one hand, they are filling and appetite satisfying and on the other hand, they are extremely beneficial for your child's health. Dairy products encompassing milk, cheese, yogurt and other milk products are important sources of vitamin A, D, calcium and protein.

    Calcium is necessary for your child, as it leads to strengthening of their bones and muscles and paves way for their healthy growth. Vitamin A is good for skin, hair and eyes. Fats and oils are also requisite to maintain your child's health fitness, but offer your child only smaller quantities of fatty foods. So, follow these nutrition pyramid guidelines and witness your child growing in a healthy manner.


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    Last edited by Nishahameetha; 15th Sep 2012 at 05:51 PM.

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    Re: Food Nutrition Pyramid

    Adult Calorie Requirement

    In the contemporary times, people are becoming very calorie conscious. Well, calories are like a must for the body, as it is the calories that the human body burns in order to produce energy. But as it said that excess of anything is bad, same applies to the intake of calories too. If there is an excess of calories in our body, it gets stored in the form of fats, thus making us overweight.

    Adult calorie requirement differs from that of a child and in the same ways the daily calorie requirement of an athlete would be distinct from that of a person who doesn't have a very active routine because his entire day goes away sitting in the front of computer, doing desk job. Thus, the calorie intake requirement differs from person to person, depending upon several factors like age, body composition and level of physical activity on a daily basis and many more.

    The general recommendation as far as the calorie intake is concerned is that men need about 2700 calories per day and women require about 2000 calories per day. But these recommendations are suggested for average body structure adults, who perform their usual day-to-day activities and do not follow a vigorous workout.

    It is suggested by dieticians that your calorie intake should be such that 50 to 60% of the total calorie intake is contributed by carbohydrates, 20% by proteins and 15 to 20% should come from fat. It is advisable for expectant mothers to consume 300 extra calories per day, whereas lactating mothers require about 550 calories at the initial level and at gradual levels, their calorie intake should be about 400 calories per day. Well, as vital are calories for the body, equally important is to burn the extra calories through an active fitness workout.


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    Re: Food Nutrition Pyramid

    Calories in Indian Food

    If you wish to lead a healthy lifestyle, it is essential to eat nutrition rich food and exercise regularly. What you eat directly affects your body fitness, so it becomes all the more necessary to be aware about the number of calories in Indian food and the nutritional value of the food you are eating.

    It is advisable to consult a dietician and gather knowledge about the Indian food calories and then decide your meal. Eating high calorie food item is not recommended for the daily meal, but you can always relish them once in a month or so.

    If you get lured into trying fad foods, which you know contain loads of fats, then you can consume it once in a while, but in moderate quantity. But then after that you have to gear up yourself for doing a vigorous workout, so as to shed off those extra calories that have got stored in your body.

    It's all about maintaining a balance and you will never put on weight. If you've eaten more, so compensate it, by eating light food in the next meal and by working harder, while carrying out your workout. Keeping fit is in your hands, but all that is required is a sincere effort and then nothing can stop you from achieving success.

    As vital is to eat healthy foods, that are low in calories, equally important is to apply the right cooking method. You should avoid items that demand deep-frying, because then that would involve extensive usage of butter and oil, that will shoot up your calorie intake, making you overweight.

    Here is the calorie chart of Indian food, so keep a track of the calorie intake and adopt healthy eating habits.


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    Re: Food Nutrition Pyramid

    Calories in Indian Food

    Calories in Fruits per 100 Grams


    • Calories in Apple 56
    • Calories in Avocado Pear 190
    • Calories in Banana 95
    • Calories in Chickoo 94
    • Calories in Cherries 70
    • Calories in Dates 281
    • Calories in Grapes Black 45
    • Calories in Guava 66
    • Calories in Kiwi Fruit 45
    • Calories in Lychies 61
    • Calories in Mangoes 70
    • Calories in Orange 53
    • Calories in Orange juice 100ml 47
    • Calories in Papaya 32
    • Calories in Peach 50
    • Calories in Pears 51
    • Calories in Pineapple 46
    • Calories in Plums 56
    • Calories in Strawberries 77
    • Calories in Watermelon 26
    • Calories in Pomegranate 77


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    Re: Food Nutrition Pyramid

    Calories in Indian Food

    Calories in Vegetables per 100 Grams


    • Calories in Broccoli 25
    • Calories in Brinjal 24
    • Calories in Cabbage 45
    • Calories in Carrot 48
    • Calories in Cauliflower 30
    • Calories in Fenugreek (Methi) 49
    • Calories in French beans 26
    • Calories in Lettuce 21
    • Calories in Mushroom 18
    • Calories in Onion 50
    • Calories in Peas 93
    • Calories in Potato 97
    • Calories in Spinach 100g
    • Calories in Spinach 1 leaf
    • Calories in Tomato 21
    • Calories in Tomato juice 100ml 22
    • Calories in Cereals per 100 Grams
    • Calories in Bajra 360
    • Calories in Maize flour 355
    • Calories in Rice 325
    • Calories in Wheat flour 341
    • Calories in Breads per piece
    • 1 medium chapatti 119
    • 1 slice white bread 60


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    Re: Food Nutrition Pyramid

    Calories in Indian Food

    Calories in Milk & Milk Products per cup


    • Calories in Butter 100gms. 750
    • Calories in Buttermilk 19
    • Calories in Cheese 315
    • Calories in Cream 100gms. 210
    • Calories in Ghee 100gms 910
    • Calories in Milk Buffalo 115
    • Calories in Milk Cow 100
    • Calories in Milk Skimmed 45
    • Calories in Other Items
    • Calories in Sugar 1 tbsp 48
    • Calories in Honey 1 tbsp 90
    • Calories in Coconut water 100 ml 25
    • Calories in Coffee 40
    • Calories in Tea 30


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    Re: Food Nutrition Pyramid

    Low Calorie Cooking

    Low calorie cooking has today become an integral part of healthy lifestyle. Cooking low calorie healthy foods not only helps you keep in shape, but also goes a long way in keeping you away from the clutches of several kinds of diseases. For cooking the food the low calorie way, there is a need to bring about some changes in your cooking technique.

    Instead of frying, opt for techniques like steaming, boiling, roasting and baking. For making curries, you can braise the onions by adding water or stock in the pan, for lightly browning the onions. Another way is to microwave them or simply boil them, so as to get rid of its raw taste. If you want to fry, then avoid deep-frying. Rather stir fry onions, by using little oil.

    Avoid the usage of coconut, as it is high in saturated fats. Other items that should not be used for cooking low calorie food are nuts, malai, cream, poppy seeds etc. It doesn't require much effort to convert a high calorie dish into a low calorie one; rather it can be easily done by making simple modifications.

    Usually dals are first boiled and then tempered with fried spices and this is what makes the dish high in fats. To make it more healthy and low in fat content, put all the tempering ingredients like onions, tomatoes, ginger, garlic etc, to the dal, at the time of boiling only. And then later on, it can be tempered easily using very little oil.

    Instead of frying koftas, prefer baking them instead. Make usage of non-fat milk, sugar free foods, low-cal margarines, and egg substitute for adding varied taste to the dish. Go in for skim milk only, as it contains very low fats and is healthy for adults. While preparing desserts, make usage of artificial sweeteners. Or use part sugar and part sweetener. The best is to avoid sweet sugary foods and rather replace them with fresh fruits, which are healthy and nutritious. So, cook your food the low calorie way and lead a healthy lifestyle.


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    Re: Food Nutrition Pyramid

    Indian Cuisine Masala

    When the talk is about spicy Indian foods, the first thing that strikes our mind is undoubtedly Indian cuisine masala. Well, it can be said that Indian cooking is literally popular for its distinctive varieties of flavored spices. It is the Indian cuisine spices that define the taste of Indian food.

    The specialty about Indian food lies in the fact that it uses distinct varieties of spices in varying proportions and combinations to make exquisite dishes. There are innumerable types of spices that are used in Indian cooking, to name a few; we have turmeric, cumin, black pepper, mustard seeds, cardamom, cloves, fennel seeds, ginger, garlic and chilies.

    The manner in which the spices are used to add taste to the dish differs from recipe to recipe, like in some dishes, spices are used ground or whole, while in others, the spices are roasted or fried. In some dishes, they sail smoothly in the form of paste. Well, as you travel from one region to another, differences can be spotted in terms of usage of spices, but despite these diversities, the ingredients, more or less, tend to remain the same.

    If you go to the market, you can find ready-made mixture spices like chat masala that use a variety of spices in different combinations. Now, that is a great benefit for the modern woman of today, because she doesn't have to do hard labor so as to give that yummy desired taste to her food item.


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    Re: Food Nutrition Pyramid

    Food that Boosts Metabolism

    Metabolism rate directly affects your weight loss program. The higher your metabolism level, the faster you will lose weight, provided you eat healthy food and pursue a vigorous workout. Relying on unnatural ways of losing weight doesn't make much of sense, because the results are temporary, but the harm they do to your body is forever.

    In the list of natural metabolism boosters, metabolism-boosting food makes the highest score. Eating food that boosts metabolism helps a great deal in speeding your weight loss plan, thus paving way for achieving a slim trim figure in a short span of time. One thing that should not be forgotten is that there is no shortcut to success. So, if you want to achieve your goal, then you must strive hard for it.

    Don't be under the impression that if you go on a diet, you will lose weight faster. In reality, if you stop eating or go in for a very low calorie food, there might be some instant gains, but at a later stage, it causes your metabolism rate to slow down, thus making your weight loss program cumbersome.

    Here are ideas about the foodstuff that you should consume in order to boost your metabolism level:

    • It is advisable to consume more of proteins, as it takes a longer time to break up protein food for digestion, meaning that you will be able to burn more calories. In fact all your meals should contain some form of protein food.
    • Calcium intake is of prime importance, as it helps in speeding up basal metabolism. But you should prefer consuming calcium through foods, rather than going in for calcium-based supplements. Milk is one of the richest sources of calcium, so make milk drinking an integral part of your routine.
    • Eating fiber food is very advantageous, as its mechanism is the same as that of protein food. Fiber food helps in burning more calories, thus makes losing weight easier and faster. Eat loads of beans, fresh fruits and vegetables and whole-grain breads.
    • Instead of going in for black tea or other kinds of teas available in the market, it is recommended to drink green tea, as it increases your basal metabolism and also contains less caffeine.
    • Consuming alcohol is not advisable, as it lowers your activity metabolism and also tends to stimulate your appetite.
    • You should never even think of skipping your breakfast, which most people tend to do so. People who tend to ignore this meal end up snacking on unhealthy foodstuff.
    • It's very necessary to drink water at frequent intervals, because it is water that helps in digestion of food. So, drink plenty of water, at least 8 to 10 glasses per day.


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  10. #10
    metaslim is offline Newbie
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    Re: Food Nutrition Pyramid

    Deep fry of anything make it more fatty as it sucks more oil again & again & all its nutrients gets vanished. Avoid eating too much spicy & oily stuff. Eat fresh & simple food which is fibrous & low fat & calories. Do regular exercise.

    Last edited by Nishahameetha; 18th Sep 2012 at 05:06 PM. Reason: External Links Removed
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