World Osteoporosis Day

Preventing Osteoporosis Through Diet

The age at which osteoporosis can occur in a person depends upon how good diet and healthy lifestyle the person had during his childhood and youth. It also depends on the rate at which calcium loss takes place from the bone.
Nevertheless it’s too late to improve your bone health. Women are very much prone to the risk of osteoporosis later in life and hence should be able to add all the nutrients needed for healthy bones.

The 4 Major Nutrients you need to know for bone health :
1. Calcium
2. Magnesium
3. Phosphorous
4. Vitamin D
Let’s explore each of these a little bit more:

Calcium: Bones are the main storage site of calcium in the body and hence can be considered as one of the major building blocks of strong healthy bones.

Sources: Tofu, Milk, yogurt, cheese, soya, sardine, tuna and salmon with bones.
There are some foods that contain enzymes that have high affinity towards calcium and hence hinder its absorption
• Phytic acid present in plant tissues, raw beans, seeds and grains
• Oxalic acid present in spinach
Diet Dr Clinic Cooking Tip: When making your meal calcium rich, do not mix more than 2 calcium rich sources together.

Phosphorous: Calcium and phosphorus work together to build up bones by combining together to form a crystal that gives bones their strength.
• Sources: Milk and milk products, whole grains, beans, nuts

Magnesium: A diet rich in calcium on its own is of little to no use as magnesium plays a key role in the absorption and utilisation of calcium as well as vitamin D in the body. It also teams up with the thyroid gland to control many essential aspects of hormones related to bone health.
• Sources : Nuts, Seeds, fruits like avocado ,figs, seafood and certain veggies like broccoli, cauliflower etc.

Vitamin D: is necessary for calcium absorption. This fat soluble vitamin is available through food and from body through your skin by the help of sunlight.
• Sources: Vitamin d rich foods are mackerel, tuna, egg yolk, beef liver, cheese. It’s difficult to get all the vitamin D we need from the diet but the easiest source is from the sun.
Apart from these caution must be exercised for those cases at risk of osteoporosis with life time exposure to other risk factors like smoking and chronic alcohol abuse.
Remember building better bones starts on your plate.

World Arthritis Day

“Arthritis” The most common problem nowadays faced by a lot of people. It is basically a type of inflammation wherein the joints become stiff.  Overindulgence in unhealthy eating habits and lifestyle practices can lead to arthritis. With changes in advancement in people’s dietary habits almost half of the population is suffering from Arthritis. 

You can keep inflammation away by adding anti-inflammatory diet whenever possible. You can start by consuming a list of foods provided below. 

Vegetables and Fruits:
Vegetables and fruits are good source of Vitamin C and beta-carotene and poly nutrients like flavanols and flavones. When it comes to fruits and vegetables you have to increase the quantity of the serving you eat and increasing the variety you consume. A variety will ensure more vital nutrients for the body. Always go in for fresh seasonal fruits and vegetables whenever possible.  

Garlic herbs and spices:
“Phytonutrients” are naturally occurring nutrients which can be found in naturally in these ingredients. Make garlic, oregano, rosemary, thyme and pepper as a part of your daily diet. Replace your daily salt consumption with these options and enhance the flavors of your dishes with these option.

Omega 3s:
This essential nutrient can be found in fish like salmon, mackerel, sardines and tuna. Nuts like walnuts and oil seeds like chia seeds, flax seeds etc. are amazing sources of Omega 3 fatty acids. Including these in your diet can help your body get enough Omega 3s. 

Fiber:
Foods rich in fibre are also the most anti-inflammatory foods components. For example: Pulses like dry beans, peas and whole grains are called fermentable fiber, which reduces inflammatory reactions.                        

An additional note from our side will be eating one or two anti-inflammatory food while maintaining an unhealthy diet is not the answer. Example having a bowl of sautéed vegetables along with a packet French fries will not really help. Instead focus on your lifestyle modification which include following a healthy lifestyle pattern and habits.

World Obesity Day

                                        
    

Change in lifestyle a key to obesity

Have you noticed that your clothes do not fit you well now? Or you do not have the same energy levels as before? This means it’s high time to start controlling your diet and start with your exercises.

Today’s blog is all about obesity.

Obesity is one of the most dangerous disease today. Obese people are more likely to get affected by other lifestyle diseases like diabetes, heart diseases, bone problems, liver issues etc. and in today’s societies, people are rapidly putting on extra weight mainly due to unhealthy eating and lifestyle routines.

The following are some of the main reasons for obesity. But only lifestyle change is the key to reduce obesity.                     

1. Lack of sleep: Are you among those who attend late night parties, on regular basis? Or go for late night movies or excessive use of mobiles or TV at night? Getting a disturbed or not enough sleep can fade away the weight loss goal. So the solution for this is simple. Just have a healthy bed time routine. Stay away from all the gadgets just before going to bed. In case you need to stay up late for any reason always go in for a healthy snack option like a glass of milk, makhanas, bowl of salad or some unsalted nuts.    

2. Eating habits: 

• Skipping meals: Breakfast being the first meal of the day helps kick starts the body and also boosts metabolism. Our body also needs constant fuel to run effectively. So therefore small fillers and mid-day snacks are also important for the body. It can be either a fruit or nuts or any other light meal which are required for good functioning of the body.
• Packaged or processed food: packaged or processed foods have longer shelf life which tells us that they are loaded with additives and preservatives to increase their shelf life. Eg. Ice creams, fruit juices, ready to fry snacks, biscuits, cakes, pizzas etc. These foods are high in saturated fats, loaded with simple carbs and sodium. Moreover they are also low in vital micro nutrients and fiber and have very less nutritional value so it’s better to stay away from these as much as possible.

Secondly these bite size foods are filling for the body and can deviate us from our normal routine of homemade food.                

3. Physical activity: Usually obesity is seen among those who lead a sedentary lifestyle. If you feel the need of a vehicle to travel a short distance or you spent much of your time on couch, then it’s high time to change your habits. Be active whenever possible. Choose walking instead of vehicles, prefer stairs instead of elevator, let your evenings be walking time or play time. Try to have after meal walks for at least 10 minutes.

4. Stress:  High level of stress can interfere with your weight loss goal. When we eat food it releases a hormone called endorphin (feel good hormone).It makes you crave for more and more food than per day’s requirement. Due to which stress leads to excess calorie intake. To reduce the level of stress you can try breathing exercises, Yoga, or simply sip on relaxing teas such as chamomile tea or lavender tea or you can even go ahead with milk with cinnamon powder. 

Due to lifestyle modification involving lack of physical activity and wrong eating habits today, the number of obese people are increasing. Bringing a change in the eating habits, a healthy balanced diet, activity pattern, good sleeping pattern, enough amount of water and good diet can be helpful.  These simple lifestyle changes can help eradicate obesity from our lives.

WORLD HEART DAY

Let your heart beat longer with these heart tips:

1. Eat fiber rich food. Include vegetables, grains like jowar, bajra, oats, and brown rice in your regular diet.
2. Have enough antioxidant foods regularly like green tea, different colored fruits, and vegetables.
3. Have essential fatty acids like omega 3 and omega 6 rich foods. Including walnuts, almonds, flax seeds, melon seeds, pumpkin seeds and fish will benefit the heart.
4. Blend of right oils like sesame, mustard, olive, coconut, rice bran are good options to chose from.
5. Cut down salt intake as excess salt can increase pressure which can increase the risk of coronary heart disease.
6. Monitor the alcohol content as too much can affect the heart muscle and increase the blood pressure.
7. All those who are overweight should definitely look at reducing weight and fat content of the body.
8. Processed foods are not only high in salt content but also there is loss of vitamins and minerals in these foods. So fast foods and processed foods are expensive both for pocket and heart.

World Alzheimer's Day

Alzheimer’s is a common disease for people during old age in which their brain capacity fades off. People with Alzheimer usually show symptoms like confusion, difficulty in focusing, thinking, understanding, sudden anger, loneliness or mood swings, depression, hallucination etc. 

Alzheimer can happen to anyone but if care is taken at earliest possible it will help in the long run. Here are some of the dietary guideline which will help you prevent Alzheimer.

   1. Omega 3 fatty acids is a power nutrient for the brain. Termed as one of the most important nutrient used to fight against Alzheimer. Docosahexaenoic acid (DHA) is main Omega 3 that helps reduce risk of Alzheimer. Food sources including flaxseeds, walnut, sardines, salmons, soya bean, tofu etc.
Including 2-3 servings of fatty fish in your diet weekly will increase DHA levels in blood and may lower the risk of dementia.

   2. Medium chain Triglycerides (MCTs) are found abundant in coconut oil and desi ghee helps improve memory, language, thinking and judgment in people with Alzheimer. For people diagnosed with Alzheimer 6 servings of coconut oil/desi ghee has shown to reduce symptoms.

   3. People with Alzheimer are advised to include green leafy vegetables like kale, broccoli, spinach, amaranth, fenugreek leaves, cabbage etc. By including these veges in the diet, around 6 or more servings per week can protect from neurodegenerative disorders.

   4. Berries like strawberries, blueberries, raspberry, gooseberry and other dark skinned fruits are used to treat Alzheimer’s by protecting the brain and improving cognitive function. Consuming it twice a week can help with treating Alzheimer.

   5. Beans are high in proteins and fibers and low in fat and calories. An ideal food to keep your mind sharp. Beans like soya beans, broad beans, field beans, kidney beans, French beans etc. can be a major part on your plate. Include it atleast three times a week in your diet to reduce the risk of Alzheimer.

Celiac Awareness Day

Celiac disease, also known as gluten-sensitive enteropathy, is a chronic disorder of the digestive tract that results in an inability to tolerate gliadin, the alcohol-soluble fraction of gluten. Gluten is a protein commonly found in wheat, rye, and barley.

Signs and symptoms: Diarrhea, flatulence, weight loss, weakness and fatigue, severe abdominal pain.

Diagnosis: Laboratory tests

The American College of Gastroenterology (ACG) recommends that antibody testing, especially immunoglobulin A anti-tissue transglutaminase antibody (IgA TTG).

Other laboratory tests include the following:

• Electrolytes and chemistries - Electrolyte imbalances; evidence of malnutrition
• Hematologic tests - Anemia, low serum iron level, prolonged prothrombin time (PT)
• Stool examination - Fat malabsorption
• Oral tolerance tests - Lactose intolerance
• Serology - Immunoglobulin A (IgA) antibodies

Management

Eliminate gluten from the diet

• Wheat and wheat products
• Barley
• Rye
• Semolina
• Durum
• Brewers yeast (beer and bread)
• Pastas
• Pizza
• Bread
• Pastries

Allowed foods:

• Potato
• Egg and egg whites
• Milk and milk products
• Avocado
• Couscous
• Quinoa
• Sprouts
• Chicken
• Vegetables
• Pulses and legumes
• Vegetable juices
• Medicated buttermilk

BANANA TREE NATURE'S GIFT FOR GOOD

                                                 

Banana tree unlike other trees have advantages of different parts of it. To know about it, Keep Reading to check out what It has got….

 To know about this keep scrolling….

1. Banana Magic/ Eatsome Banana

Contains Potassium which Supports heart health, Energy booster for post work out session, being rich in fibre it is Good for digestive health, contains tryptophan and helps increase serotonin levels (i.e. a feel good hormone) that helps overcoming depression.

You can simply have it naturally or use it in sweet dishes such as sheera, cakes, fruit salads etc.

2. Budding Floret/Banana Flower/Banana Blossom

Wards of infection, reduces menstrual flow, reduces free radical activity, boosts moods , reduces anxiety, increases milk content of nursing mothers or improves lactation of Nursing mothers, keeps sugar levels in check, cures Anaemia, good for weight loss.

Culinary Use:

Can be used in salads, soups, one can also make sabji, use it in stirred fry veggies or simply make a decoction of it.

3. Banana leaf

From a serving plate to much more…

In some parts of the world it is a tradition to serve food on Banana leaf, you can also use this Nature’s Natural food wrapper instead of synthetic man- made plastic closed containers, foils etc. furthermore you can this leaf for cooking purpose one of the most famous dish called as “Macher Paturi” is a traditional Bengali dish were usually betki fish pieces are marinated in a spiced mustard paste, wrapped in banana leaf individually and then slow cooked till tender. Hence, becomes good recipe to keep the oil away from cooking. So you can try this with your own fish choice which along with a healthy cooking choice gives a distant essence to the food.

HEALTHY TIPS FOR TEACHERS

The profession of teaching requires a lot of physical and mental stamina. On this teacher's day, we would like to share some tips for the hardworking educators of our community to help you maintain optimum levels of energy and productivity while you make your indelible impact on the society-

1.    Eat a fulfilling breakfast- As your day starts earlier than many people, it is important, to begin with a healthy and nutritious breakfast that helps you stay active and energized for a long period of time.

2.    Carry healthy snacks- Working for long hours can make you feel hungry and exhausted. Make sure to carry healthy snacks such as roasted channa, makhana, nuts, or fruit to munch in your break time.

3.    Stay hydrated- Drinking water frequently not only keeps you fresh and energized but also does good to your vocal cord by lubricating it and aiding in the production of mucus.

4.    Correct Posture- Maintain correct posture while sitting and standing to avoid spinal and neck problems. In case of long hours of standing, take a break in between to stretch or sit every now and then.

5.    Use 20-20-20 rule to avoid eye strain- As teachers your routine involves a lot of near intense work like reading and writing, often in front of digital screens which tends to cause strain in your eyes. To avoid this, start following the 20-20-20 rule,i.e. look way from your screen every 20 minutes at a distance of 20 feet away for 20 seconds.

6.    Allocate some time for self-care- In order to be able to deliver the best to your students, it is important to take care of yourself by indulging into hobbies or activities or that rejuvenate you like meditation, exercise, nap break, spending time with family and friends, etc.

NATIONAL SPORTS DAY

                              

When you get into a sport, what is the first thing you invest in? Your equipment right? The latest shoes with support and improved grip, the newest racket with upgraded balance, the top of the line bat and kit on par with professionals. To be the best most people settle for buying the best. 

But what if i told you that there is one item in your own home worth investing in that has the potential to maximize not only your performance right from your strength to your endurance, but also your recovery?

The foods in your kitchen are some of the most powerful tools in your toolkit as a sports person and more often than not the most underutilized.

Want to jump start your performance on the pitch? It all starts in your plate. Read on for the Diet Dr Clinics Sports Nutrtion Strategy.

•    Before a match it is important to be properly fueled to prevent muscle exhaustion. The best fuel is in the form of high quality carbohydrate: 

 o  such as sweet potato

 o   fruits such as: banana

 o  peanut butter on whole toast sandwich.

•    During the match to maintain sodium-potassium balance (which is important to prevent muscle cramps and fatigue) sip on :

o   Fruit infused or chia seeds water.

o   Coconut water is another amazing addition naturally rich in all necessary electrolytes and minerals definitely better for you than supermarket sports drinks!

•   After the match: The body is likely to be in a fatigued or exhausted state with most of its energy (muscle glycogen) depleted, this coupled with post exercise inflammation makes this the most important time to eat the right foods.

o   Good quality protein sources which can be easily absorbed (high bio-availability) such as egg white, natural whey water, cow’s milk etc.

o   Consuming a diet low in inflammatory foods such as high sugar/ high fructose foods, vegetable oils, margarine, refined carbohydrates, processed meats like sausage, bacon etc keeps your performance in the best shape possible allowing you to train/ play more consistently.

o   Similarly eating anti-inflammatory foods post training or matches boosts recovery. Foods rich in omega 3’s and 9’s: e.g. chia, flax, basil (sabja) seeds, coconut oil are all good options. As well as anti-inflammatory spices like turmeric, ginger etc. Seasonal fresh fruits and vegetables that are brightly coloured also contain an array of anti-inflammatory compounds. 

o When eating for peak performance always consult a trained nutritionist who can alter your eating plan according to the sport you play, your schedule, dietary habits etc.

HAPPY GANESH CHATURTHI

The entire team of Diet Dr Clinic - Powered by Harpreet Pasricha wishes you and your family a Happy, Healthy and Prosperous Ganesh Chaturthi this year.

It’s that festival where the smell of food speaks more than the people at home. 

Here are some festive season eating guidelines for all those who thinks eating healthy during festivals is impossible!! 

• Festival time is the time when your loved ones shares some extra love on your plate which you cannot say no to. Make sure you balance the extra items consumed with a lighter meal later on. For example, a heavy lunch can be balanced with a lighter dinner or a heavier snack followed by lighter meals.

• There are variety of options in the house during the festive season. From sweets to sharbats from laddoos to modaks. Choosing them wisely will definitely help our body to stay healthy. Modaks are something which people eat whole day especially during chaturthi - from breakfast to dinner, choosing the ones which are steamed instead of those which are deep fried is what we call wise decision.

• Sometimes even after a heavy meal eating a dessert during festivals is mandatory. A small quantity of desserts after a meal won’t harm you much if you stay active for atleast 30 minutes post meal. You can take a walk inside or around your house or can do some household chores to burn those extra calories and feel lighter.

• During celebration time it’s very difficult to follow a complete healthy eating pattern. But there is one way you can consume your favourite dish without any regrets is by eating in moderation that is eating in small quantities. It starts off with choosing a smaller bowl for desserts, having mini sized versions of sweets or cutting the sweets into pieces.

WORLD BREAST FEEDING WEEK

Breast Feeding: The Breast Breakfast for your Baby!

Fact: The Rate of Exclusive breastfeeding (for the crucial first 6 months) in India is 55%

Fact: Less than 50% of children born here are breastfed within the first hour of birth.

In 2018 India, with half the children born in the country being denied the best start to life not only incurs 99’499 infant deaths a year but also cost healthcare close to 25 billion in the same time span!

All this and it could be easily prevented? Read on to find out why you need to support and promote this potentially lifesaving practice:

1. Breast milk provides new born’s with their first vaccine against the dangerous world beyond the womb by providing them with colostrum which contains powerful antibodies from the mother coupled with growth factor to help the baby grow strong and even clear their gut.
2. It contains antioxidants and anti-inflammatory properties, something no baby formula can compete with.
3. Breastfeeding can potentially save your baby’s life in the years to come as research indicates it wards of chronic diseases such as Alzheimer’s, high blood pressure, diabetes, asthma and a lot more.
4. Feeding the baby can even promote calmness in the baby and enable the child to have better social skills later in life (owing to the skin to skin contact)

If these benefits weren’t enough to convince you here are 2 exclusively for Mama!

•      It has healing powers: It Can help ease postpartum bleeding, promote healing (one study even shows women who breastfeed take less sick days from work than those who don’t) in the mother and even foster feelings of calmness and well being (especially vital to women facing postpartum blues!)
•    It can help you lose the extra baggage: your post-pregnancy weight can be halved through breastfeeding alone which consumes 25% of calories, that’s even more than your brain which uses 20%. In addition to burning what you eat the fat cells stored in the mother’s body are broken down to aid in milk production.

It's therefore very important to not only promote breastfeeding and support it but to also acknowledge our role in society towards encouraging the practice as every new mother in India can breastfeed, if society, family and the health care system work together!

WORLD HEPATITIS DAY

6 Lesser Known Tips To Treat Via Nutritional Therapy.

Hepatitis refers to an inflammatory condition of the liver tissue. The most common cause of hepatitis is viruses, but other possible causes include autoimmune diseases ( three times more common in women than in men), toxins, certain medications, heavy alcohol use, other infections and non-alcoholic steatohepatitis (NASH). There are 5 main hepatitis viruses, referred to as types A, B, C, D and E. In particular, types B and C lead to chronic disease in hundreds of millions of people and, together, are the most common cause of liver cirrhosis and cancer.

General Nutritional Considerations In The Treatment Of Hepatitis

 The American Liver Foundation states that eating an unhealthy diet can even lead to liver disease as such hepatitis recovery can be complemented via nutrition. While most of the nutritional therapy via diet is widely known such as adequate water intake, avoiding alcohol and fatty foods, regular exercise, here are our tips off the beaten path to complement recovery:

Enjoy Carbohydrates –A high carbohydrate diet is recommended to meet the increased energy needs. If too much protein is consumed and not enough carbohydrates, the liver will be forced to use protein as an energy source. This is an unwise and inefficient use of protein, as protein will be diverted from its primary job of building cells and tissues. Furthermore, this will put undo stress on the liver, as it is more taxing for the liver to convert protein into energy than it is to convert carbohydrates into energy. Sufficient calories are to be provided to maintain weight or address weight loss (at least 30 calories per kilogram of body weight. A liberal intake of complex carbohydrates so include  whole wheat , rice, cereals etc.

Additionally, the use of a powdered high chlorophyll beverage such as the cereal grasses are an excellent addition of calories as well as being nutrient dense with cleansing & detoxifying properties.
Focus on  Vitamins/Minerals and antioxidant Nutrients: Many of the B vitamins have been shown to be deficient in hepatitis and other liver diseases especially B-12 and folic acid (So include fish, milk products, soy products, avocados, beans, lentils, beans and peas etc ). It is important for their immune support and healing effect on the liver, several antioxidants have been shown to be depressed in patients with hepatitis ( So include carrots, apricots, mangoes, spinach, berries, lean meat etc.)
Focus on Vitamin C and Selenium rich foods- Studies have demonstrated important aspects of treatment with vitamin C including immunomodulation action, decreasing the duration of the disease (tomatoes, spinach, broccoli, brussels sprouts etc).As for selenium Japanese researchers investigated the relationship between selenium, Hepatitis C and insulin resistance. They found that the degree of selenium deficiency correlated with the amount of liver damage in patients with chronic Hepatitis C. In addition, they concluded that selenium deficiency was likely a factor contributing to insulin resistance in affected individuals. So try to include  brazil nuts, broccoli, onions mushrooms leeks, garlic, whole grains, egg yolks, tuna etc.

Wheat and Gluten – In some cases , gluten can be highly inflammatory; thus adopting a gluten-free diet can be beneficial to liver. The inability to properly digest and process gluten creates a chronic state of inflammation which leads to “leaky gut” syndrome. This allows toxins and pathogenic organisms to infiltrate your blood, presenting a chronic toxic overload to your liver. The long-term outcome of this is often non-alcoholic fatty liver disease, the “gateway disorder” that can progress to other more serious liver diseases. At this point, liver enzyme levels will be elevated.

Milk thistle: It’s available in capsules and other forms. Milk thistle may have some restorative properties, suggests research. Some studies have found that milk thistle improves liver function in hepatitis and cirrhosis patients.

RAINPROOF YOUR DIET THIS MONSOON SEASON

Everyone is heartily welcoming the monsoons after the hot summer spell this year, but be sure to keep in mind about the risks of cold, flu, viral fever, etc also that comes with the rains. The fluctuation in the weather leads to high humidity that causes the gut or digestive system to be weak and sluggish and thereby several health risks such as food poisoning, indigestion, flatulence, diarrhea, dysentery and cholera. A healthy and balanced diet is the key to fight these monsoon ailments! 

Fruity power: Eating fruits help restore energy so opt for apples, mangoes, pomegranates, and pears. They contain large amount of vitamins which are useful to fight against disease and keep the body healthy.

Healthy Tip: 

A lot of dirt tends to get accumulated on fruits and vegetables so ensure to wash them with warm water before use.

Hot Soups: Soups are friendly and good for the rains. They help fight diseases like cold, flu and rejuvenate your body. They also improve your digestive system and provide energy needed to work and be fit.

Healthy Tip: 

Avoid too much salt as it leads to high blood pressure and water retention. Adding a dash of garlic to the soups can boost the body’s immunity.

Herbal Teas: Replace your coffee, tea with herbal teas that contain basil leaves, cinnamon, cardamom, fennel seeds and ginger. This helps fight infections such as cold, flu and headache.

Healthy Tip: 

As excessive intake of coffee and tea dehydrates body fluids they aren’t preferred. So, herbal teas are the best option.

Spices and Herbs:  Neem, turmeric powder and methi seeds help in preventing infections. The leaves of tulsi are an antidote for fevers which occur during the rainy season.

Healthy Tip:

Drinking milk with the pinch of turmeric powder will help you to keep away from throat infection, cough, cold and fever.

Snack Time: Opt for yogurt, curd and almonds as a part of your diet. They improve your digestive system and also almonds help you keeping fuller.

Healthy Tip:

Opt for foods which are grilled, steamed or baked to avoid cramps. Avoid raw foods in monsoon.

MEN'S HEALTH WEEK- Nutritional Guidelines for Men

Family, career and favorite sporting teams often rank high on the list of priorities in men’s life but in doing so, they often overlook their own health. The choices they make now can affect health and well-being in the years to come, so it is important to establish a healthy lifestyle, including healthy eating habits today. Busy schedules and new environments can lead to unhealthful eating habits such as skipping meals or snacks, eating nothing but fast food, overeating, and drinking excessive amounts of sugar-sweetened beverages or alcohol. Along with inconsistent eating patterns, young men may experience weight gain or a lack of energy.

In fact, men are 24 percent less likely than women to have visited a doctor within the past year, but they are 28 percent more likely than women to be hospitalized for congestive heart failure and 32 percent more likely than women to be hospitalized for long-term complications of diabetes, according to the U.S. Department of Health and Human Services’ Agency for Healthcare Research and Quality.

With numbers like this, men have some unique health needs and “Nutrition is key in helping men of all ages live healthier, fuller lives. Being healthy is not based on just being absent from disease but also being mentally, socially, physically and spiritually healthy, where diet plays 80 percent of the role. So here are a few pointers which men’s should keep in mind so as to lead a better and healthy life.

• Eat Breakfast Every Day: The first meal you eat in the morning truly "breaks the fast" and gets your metabolism moving for the day. Don't skip it!
• Intake of snacks: A mid morning and mid afternoon snack will help you avoid overeating at meals and alleviate energy lows throughout the day (roasted seeds, roasted makhanas etc.)
• Good Protein: Protein promotes muscle growth and overall health and dietary protein is the most important factor in preventing and reversing the excessive loss of lean muscle mass.(A 2013 Abbott-supported study shows that HMB can help older adults prevent muscle loss when on periods of bed rest lasting up to 10 days (HMB is a protein-related compound that encourages your muscles to use the protein you eat more efficiently).  So introduce complete protein sources including fish, lean meats, seeds , eggs and dairy etc. into diet which will keep blood sugar levels optimum and will make you crave lesser for sweets.
• Get More Vitamins C and E- Heart disease is the number-one disease affecting men—According to a 2015 meta-analysis in the British Journal of Nutrition, consuming healthful nutrients, including vitamins C and E (two of the most potent antioxidants), can help lower levels of inflammation and oxidative stress to help reduce wear and tear on your coronary arteries ( walnuts, oranges, grapefruit and leafy greens, citric fruits ).
• Cut down on saturated fat and add healthy fat– Reduce  intake of biscuits, cakes, pies, pastries, chocolate and cream and eat healthy heart unsaturated oils such as rapeseed,avocados, almonds, canola oil, olive and sunflower oils and spreads made from them for cooking, salad dressings and spreading. The omega-3 fatty acids naturally found in seafoods like  salmon is  helping in reducing  inflammation that has been linked to obesity, dementia, Type 2 diabetes and heart disease. A Harvard Medical School meta-analysis shows that eating approximately one to two 3-ounce servings of fatty fish a week reduces the risk of dying from heart disease by 36 percent.
• Limit intake of refined carbohydrates: Refined carbohydrates such as white breads, muffins, pastries anything made with flour will spike the blood glucose instantly leading to weight gain. Opting for more whole grains is key for managing weight, reducing the risk of Type 2 diabetes and even supporting brain function. Insulin resistance, which results in excess sugar in the blood, my increase the brain’s levels of inflammation and potentially contribute to the injury of blood vessels within the brain. Damage to those blood vessels is an important contributor to cognitive loss, dementia and Alzheimer’s disease.
• Check Your Vitamin D Levels- Vitamin D aids in both muscle and bone health to keep  strong through the years. It also  promotes a healthy immune system, being insufficient in this vitamin D can compromise immune. Our tip to you: Get checked it today! Vitamin D is a silent epidemic with symptoms being so unambiguous that it very easily goes unchecked.
• Calcium-   Young men need 1,000 milligrams of calcium each day for bone and tooth health. Young men do prior to age 30 is crucial to having healthy bones for life. Food is the best source of calcium. Aim for three servings of low-fat dairy products, such as milk, yogurt or cheese every day but source it right like A2 milk.
• Eat Vegetables and Fruit- Making healthful choices to fuel a young, active mind and body starts with balance. By eating well now, you can lessen  risk of health-related problems later.
• Iron-Rich Foods- Iron is important for energy. You likely can get enough iron by eating iron-fortified cereal, leafy greens , spinach, pumpkin seeds, quinoa etc.
• Zinc rich foods- Zinc as this nutrient plays an important role in sperm and semen production, or male fertility so introduce seeds, nuts , dairy products, eggs whole grains , chick peas, mushrooms etc.).
• Exercise: Include some form of exercise daily: Exercising for 180 mins/week can help to reduce insulin resistance, especially when coupled with a limited intake of refined carbohydrates. For e.g. Yoga, swimming are some of the best form of exercises. To build muscle, strength train with weights or resistance bands at least two to three times a week. Our tip to you: If you are trying to lose weight, more exercise DOES NOT mean more exercise…it means looking smartly at your food choices, your alcohol intake, your sleep, your stress levels, your sugar and the consistency of your exercise program.
• Don't go overboard with healthy foods- While we all got aware and conscious about the health some started overdoing nutrition. While fiber is good for health but having in excess leads to bloating, and prevents the absorption of minerals such as iron, zinc, magnesium, and calcium. proteins being good for increasing muscle mass and optimum functioning of hormones,having too much can put a load on the kidney,Nuts and seeds has anti-ageing properties, prevents atherosclerosis but in excess it can increase ones cholesterol levels.

 People refer to ‘good’ and ‘bad’ foods, but there are no good and bad foods, only good diets and bad diets. Eating a variety of food from the core food groups, in the right balance, is what healthy eating is all about.