Food

The way you eat not only decides your physical health, but the very way you think, feel, and experience life. -- Sadhguru

Only eat till you are 80% full

Zero Oil Cooking

The truth about caffeine: how coffee really affects our bodies | Coffee | The Guardian

Tips

Front-loading your eating and eating only while the sun's up are great ways to be healthier
Stack your meals so that three quarters (or more) of what you eat comes before 2 p.m., the rest between then and sundown
Eating dinner for breakfast and keeping your eating consistent add up to a better diet
Your gut wall can be strenghened by a pair of pheonomena called hormesis and autophagy
- Hormesis - beneficial ways in which your body responds to low amounts of stress, the source of which is known as a hormetic stressor
- Autophagy - self devouring
To benefit from hormesis and autophagy, seek out polyphenols and moderate amounts of alcohol and exercise (moderate)
To live a long and healthy life, make your bacteria hungry
- Partial intermittent fasting (5 consecutive days per month, limit to consuming fewer than 900 calories per day)
- mitogenesis - mitochondria reproduction
Food Tips
- One carrot a day provides all the vitamin A for a day that body needs
- Folate (Vitamin B9) during pregnency
- Kidney - Drink a lot of water during the day; drink less water at night; empty your bladder before going to bed
- Pancreas - Avoid overfeeding

Recommended Calorie intake - 2800

Good foods

Almonds (Brain)
Eggs (Brain)
- Egg Yolk - Vitamin D
https://blog.bigbasket.com/2021/06/26/eggs-the-best-superfoods-for-everyone
Bananas (Brain)
Walnuts / pistachios / Almonds (Brain)
Broccoli (Brain, boosts cancer-fighting defence system)
Fish/seafood
- Fatty Fish (men who ate fish at least once a month were 43% less likely to have ischemic strokes compared with men who never ate fish like tuna)
- Salmon (Brain)
Nimbu pani
Curd
Milk (low-fat or fat-free milk / skim-milk) / ButterMilk / Tea / Coffee
Sprouts
Lettuce - Vitamin A, B6, B9, K
Chicken - Vitamin B1, B2, B3, B5, B6, B12
Tomato - Vitamin C
Cucumber - Vitamin K
Kale - Karam Saag
Blueberries
Oats (carbs, fiber, beta-glucan)
Chocolate - cocoa (high-flavanol cocoa drink twic a day) (boost ability to repair and regenerate)
Sweet Potatos
Spinach
Flexseeds, chia seeds, pumpkin seeds (rich in omega-3, decrease fatigue)
Turmeric
Extra virgin Olive oil
Coconut water
Soy Foods (boosts cancer-fighting defence system, 10 grams of soy protein daily) - contain genistein, a potent cancer-fighting substance that suppresses the blood vessels that feed nutrients to tumors.
Pomegranate/Juice (keep anemia away, rich in iron)
Parmigiano-Reggiano cheese
White button Mushroom
Berry Juice (cherries, red grapes, blackcurrants, blackberries and chokeberries)
Beer (xanthohumol, anti-cancer properties)

Normal foods

Ghee in limited quantity

Bad foods

Eggplant (inhibit absorption of calcium)
Red meet (beef/pork)
Ice cream, whole milk and cheese (The healthiest milk and milk products are low-fat versions, such as skim milk, milk with 1% fat, and reduced-fat cheeses)
Pastries (cookies, pie, crois- sants, tarts, cake, and Danish)
Doughnuts
Sugar
Salt
Muffins, croissants, crackers, bagels, and other baked goods made with white flour
Butter
Palm oil

Supplements

creatine
beet juice
antioxidant multivitamins
Folic acid - Vitamin B9
- Important for making red blood cells and thymine and cytosine (2 of the 4 bases that make up DNA)
- Pregnant women need it the most
Melatonin
St John's Wort (flower)

Pregnant / Pregnancies food

Soya ataa + wheat ataa ( 1kg to 8 kg )

Facts

Stem cells regenerate lungs every eight days, skin once a fortnight, small intestine almost every other day

Curd - lactobacillus - lactic acid bacteria

Yogurt - lactobacillus bulgaris and streptococcus thermophilus.

Gain Weight Diet Plan

Keep 10 almonds soaked in water over-night and eat them as soon as you wake up the next morning. You must have a glass of banana shake during breakfast clubbed with either 1 bowl vegetable daliya or vegetable oats. You can substitute these with 2 slices of multigrain bread or 30g paneer, tofu or chicken breast.

During mid-morning, have 1 whole fruit of your choice and drink 1 glass of lassi, coconut water or butter milk
In lunch, you must have 2-3 chappati with 1 bowl vegetables and cottage cheese and curd
During your snack time, have 1 glass banana shake again along with 2 biscuits, 1 bowl upma or 1 grilled sandwich
Before dinner, don't forget to have 1 bowl chicken or vegetable soup
In dinner, have 2-3 chappatis along with 1 bowl vegetable, 1 bowl dal, 1 bowl curd or sweet dish
Before going off to sleep, have 1 glass of milk with a pinch of turmeric and 1 tablespoon honey in it

https://www.onlymyhealth.com/how-gain-weight-in-days-1326451658

Eating patterns

Should you skip timely meals and eat only when you are hungry?

Meal-eaters vs grazers

Eating 3 meals of 800 calories will cause the same thermic effect as eating 6 meals of 400 calories. There is literally no difference.
Multiple studies have compared eating many smaller versus fewer larger meals and concluded that there is no significant effect on either metabolic rate or the total amount of fat lost
Fewer and larger meals lower your average daily blood sugar levels. Getting most of your calories in the morning and eating fewer in the afternoon and evening also seems to reduce average blood sugar levels.
Skipping meals every now and then helps you lose weight and may improve your blood sugar control over time.

Food Pyramid

Grains: Make half your grain whole. Eat at least 3 oz. of whole grain cereals, breads, crackers, rice, or pasta every day
Vegetables: Vary your vegetables. Eat more dark green veg- etables like broccoli and spinach. Eat more orange vegetables like carrots and sweet potatoes. Eat more dry beans and peas
Fruits: Eat a variety of fruits. Choose fresh, frozen, canned, or dried fruit. Go easy on fruit juices, which have high sugar content without much fiber
Milk: Eat calcium-rich foods. Choose low-fat or fat-free dairy products. If you don't drink milk or eat dairy products, choose lactose-free products or other calcium sources such as fortified foods and drinks
Meat and beans: Eat lean proteins. Choose low-fat or lean cuts of meat and poultry. Bake, broil, or grill your meats. Eat more fish, beans, peas, nuts, and seeds

Protein - 16% of your daily energy intake
Fibre > 30 grams per day
Free sugar < 5 per cent of your daily energy intake
Meat - free days

Data | How many Indians eat meat? - The Hindu - 70% of India is non-veg

Vegetables

Daikon, White Radish - Mooli

https://www.healthline.com/nutrition/list-of-vegetables

Mushroom - White Truffle Tuber magnatum - Wikipedia

Eight principles of low-glycemic eating

Eat a lot of non-starchy vegetables, beans, and fruits such as apples, pears, peaches, and berries. Even tropi- cal fruits like bananas, mangoes, and papayas tend to have a lower glycemic index than typical desserts
Eat grains in the least-processed state possible: "unbroken," such as whole-kernel bread, brown rice, and whole barley, millet, and wheat berries; or tra- ditionally processed, such as stone-ground bread, steel-cut oats, and natural granola or muesli breakfast cereals
Limit white potatoes and refined grain products such as white breads and white pasta to small side dishes.
Limit concentrated sweets - including high-calorie foods with a low glycemic index, such as ice cream - to occasional treats. Reduce fruit juice to no more than one cup a day. Completely eliminate sugar-sweetened drinks
Eat a healthful type of protein, such as beans, fish, or skinless chicken, at most meals
Choose healthful fats, such as olive oil, nuts (almonds, walnuts, pecans), and avocados. Limit saturated fats from dairy and other animal products. Completely eliminate partially hydrogenated fats (trans fats), which are in fast food and many packaged foods
Have three meals and one or two snacks each day, and don't skip breakfast
Eat slowly and stop when full

http://hrccatalog.hrrh.on.ca/InmagicGenie/DocumentFolder/healthy%20eating.pdf

Fed Up 2014

Smooth, bright, seedless, conveniently wrapped; the banana is the original fast food

Milk

Cow's Milk
- Raw Milk / Whole Milk
- Double toned milk
- Toned milk
- Skimmed milk
- Pasteurized Milk
- Homogenized Milk
Almond Milk
Soy Milk (best for planet)
Oat Milk (best for planet)

Which type of milk is best for you? - Jonathan J. O’Sullivan & Grace E. Cunningham - YouTube

The truth about milk: According to science | Prof. Tim Spector and Dr Sarah Berry - YouTube

Difference between homogenized and pasteurized milk and which one is safe | The Times of India

Is A2 milk a marketing gimmick?

Is A2 milk a cash-cow? - The Whole Truth

Fruits

Vitamins

They decide how our skin looks. How strong our bones are. How we fight infections. Whether we wake up happy or grumpy. Vitamins wield immense power over our bodies and minds. What’s more, Bigbasketeer, vitamin deficiencies can have some pretty serious consequences. Reason enough to take a closer look at them?

Vitamins are...

A group of compounds

There are 13 vitamins in all: A, C, D, E, K, and the B-complex of 8 vitamins
Micronutrients

We need them in tiny quantities (milli or micrograms). Unlike carbs/proteins, which are macronutrients.
Essential nutrients

They’re not produced directly by our bodies but supplied from our food (with a few exceptions.)

Vitamin supplements: Good or Bad?

When it comes to vitamins, there is such a thing as too much. Every vitamin has a recommended daily intake and you can get this from a healthy, diverse diet. But if you’re eating fortified foods and taking supplements (often ordered online without checking dosage or composition), you may consume more than you need.

So, unless you have a diagnosed deficiency, get your vitamins from food. There is evidence that this has better health outcomes overall!

Your guide to a vitamin-rich diet

Vitamin A

Important for

Growth
Immunity
Skin & bone formation
Reproductive health
Eyesight

Get it from

Orange/yellow produce (carrots, red capsicum, mango, papaya, pumpkin)
Green leafy veggies
Eggs

Vitamin B Complex

Important for

Metabolism
DNA synthesis
Nervous system function
RBC creation

Get it from

Seafood, meat & poultry
Eggs & dairy
Legumes (beans, lentils)
Green leafy veggies
Beetroot

Vitamin C

Important for

Collagen for skin & hair
Immunity
Antioxidant properties

Get it from

Citrus fruits
Kiwi & amla
Potato & tomato
Green leafies
Cruciferous veggies (cabbage, gobi, broccoli)

Vitamin E

Important for

Skin & hair
Eyesight
Antioxidant properties

Get it from

Nuts and seeds such as almonds, sunflower seeds, and peanuts
Egg yolks
Whole grains
Green leafy veggies

Vitamin K

Important for

Bone health
Blood clotting & wound healing

Get it from

Green leafy vegetables
Avocado
Kiwi

Wondering what happened to vitamins B4, B8, B10, and B11? They got the boot! As scientists’ understanding of vitamins evolved, these were no longer regarded as vitamins. Reminds you of Pluto, huh?

Vitamin D

We saved it for the last because it’s kinda special! Vitamin D has many roles to play-blood pressure regulation, bone growth, calcium balance, hormone production, immune health, nervous system function etc.

Unlike the others, vitamin D can be produced by our bodies, provided our skin is exposed to adequate sunshine. Unfortunately, most of us don’t get enough time in the sun and hence, are D-deficient.

Make Vit D while the sun shines

Try to get 10-20 minutes of sunlight ideally before noon, 3-4 times a week. Darker skin needs more sun than lighter skin; so adjust your sun exposure based on your need.

Food

fatty fish
Egg Yolk
fortified cereals fortified milk and juices yogurt beef liver

25-Hydroxy Vitamin D Test

Vitamin D Deficiency: Symptoms, Treatments, and Causes

Infused Water

Tooth Enamel Erosion - Many infused water recipes include citrus fruits, which are known to wear away tooth enamel due to their acidic content. Frequently drinking citrus-infused water could lead to tooth sensitivity or cavities, so be sure to infuse your water with other fruits from time to time.

Shelf Life - Over time, fruit-infused water will go bad, but it will last longer when stored in the refrigerator. If you leave it out at room temperature, it’s best to consume it within four hours. But, if you’re storing it in the refrigerator, it will stay fresh for about three days.

Are There Health Benefits to Drinking Infused Water? Pros and Cons, Nutrition, and More

To Infuse or Not to Infuse? | BestFoodFacts.org

Health benefits of infused water (and common myths debunked) - Fad Free Nutrition Blog

Sugarcane Juice

Despite providing some nutrients, sugarcane juice is still high in sugar and carbs. In 240 mL of sugarcane juice will contain the following ingredients:

Calories: 183. Protein: 0 grams. Fat: 0 grams. Sugar: 50 grams - equivalent to 12 teaspoons. Fiber: 0-13 grams. The sugar content in 240mL of sugarcane juice is 50 grams - equivalent to 12 teaspoons, significantly more than the total daily sugar recommended by the American Heart Association respectively for men (9 teaspoons). and women (6 teaspoons).

Although sugarcane juice is classified as a low glycemic index (GI) beverage, it is still high in glycemic index (GL) - meaning it has a definite impact on your blood sugar levels.

Sugarcane juice has a concise shelf life

It can become toxic and inedible quickly; when stored for more than 20 minutes, sugarcane oxidises, this can be extremely harmful to your body. Oxidation acts like a poison and facilitates various stomach problems. Therefore, freshly made sugarcane juice is the safest to consume sugarcane!

Sugarcane juice good or bad for diabetes? | Vinmec

15 Excellent Health Benefits Of Sugarcane Juice - PharmEasy Blog

Is Sugarcane Juice Good or Bad for Diabetes?