Achieving a balanced nutrient intake [with special emphasis on vitamins and minerals] is the key to sail through an action-packed day.

Make sure you incorporate in your diet:

Millets

The role of complex carbohydrates in providing sustained energy release is undisputed. Millets such as nachni or ragi [finger millets] are particularly important as they are not only rich in fibre content and low in glycaemic index [needed to ensure a steady flow of energy into the cells], they are also good sources of iron, stress reducing B vitamins, blood-sugar regulating magnesium, fatigue-combating calcium and essential amino acids. What’s more, their fat and calorie content is low too. Nachni is best consumed as a breakfast cereal with milk or curd.

Sprouts

Foods like sprouts provide energy along with good nutrition. Each cup of raw sprouted moong contains about 150mg potassium, 15mg vitamin C [improves absorption of iron in the body and strengthens immunity], 8g proteins and ample amounts of fibre, calcium and zinc. Add sprouted beans in salads, sandwiches or stir-fried vegetables, and enjoy a fresh burst of energy without worrying about calories and portion sizes.

Berries

Being exceptionally rich in antioxidants, vitamins, minerals and dietary fibre, berries are a must in our top energy food list. Antioxidants are needed to neutralise the cell damaging effects of free radicals and improve metabolism. The phyto-chemicals present in berries help flush out stress induced toxins from the body, making you feel fresh and energetic. Whether you choose strawberries, raspberries, blueberries or Chinese berries like goji berry, they all help us to perform better for longer durations. They are excellent as mid-evening ‘pick me ups’ and low calorie dessert options.

Vegetables

Potatoes, carrots, beetroots, spinach and broccoli stand out as energy enhancing vegetables. They supply a healthy dose of glucose, vitamins, iron, calcium, potassium and loads of fibre, enough to perk up a hectic day.

Wheatgrass

Jumpstart your lazy mornings with a glass of freshly prepared wheatgrass juice. Though quite easy to grow in home gardens, wheatgrass is also available in powder form, tablets or ready-to-drink juice containers. Considered to be bestowed with immense curative properties, wheatgrass works wonderfully as an energy booster, digestion aid and detoxifier. In addition to being rich in antioxidants, wheatgrass is a natural source of iron, calcium, B vitamins, magnesium and fibre.

Sesame seeds

These tiny but mighty seeds can pack a nutritional punch with their wide array of energy promoting fatty acids, amino acids, and minerals. Sesame seeds are abundant in thiamine and magnesium, which are needed for production of energy from the foods we eat. Sprinkle white sesame seeds on salads or grab a til laddoo when the sweet craving strikes.

Eggs

The amino acids in eggs provide a valuable and steady source of energy to the body without causing undesirable sugar spikes. The folates, B vitamins, iron and selenium present in eggs help maintain muscular strength, curb cravings and fight exhaustion. Eggs are often touted as a nutritional no-no, owing to the yolk’s cholesterol content. But they are in fact an inexpensive storehouse of nutrients which when included in our diets pack in power, strength and energy. Remember to keep the intake of saturated fats [meats and whole fat milk products] to minimum and you can enjoy three to four eggs in a week as a breakfast accompaniment or a high-protein lunch dish. Vegetarians can derive a similar nutritional profile from tofu and nuts.

Dates and Jaggery

It is quite evident that to go on a full throttle, our body needs foods that are high in carbohydrates, moderate in protein and low in fat. Dates and jaggery fit the bill quite well because of their high sugar density, zero cholesterol content and rich mineral profile, predominantly iron content. Keep them in your desk or kitchen cabinets along with almonds and raisins for those energy zapping sluggish phases of the day.

What to eat when

Breakfast: Your first meal should be power packed and must include a good source of complex carbohydrate [oats, multi grain breads or cereals], and low fat protein [egg whites, skimmed milk or sprouted beans].

Add fresh fruits like berries, bananas or oranges to the fare and carry a handful of nuts to munch on as a midmorning snack. Eating refined carbs like white breads, cakes, cookies; fried foods, cups of coffee or worse, skipping breakfast would be a sure way to invite a mid-day energy crisis.

Lunch: Your goal should be to keep your ebbing energy levels as high as possible. Keep your meal low in fat [fat takes longer time to digest and tends to make us sleepy], and high in protein. Chapattis with paneer and vegetables or grilled fish with bread and salad are a few examples you could indulge in. Common energy zapping lunch traps would be rice with curries, pav bhaji, noodles and burgers.

Snack time: Grab a fruit or nibble on wheat crackers, khakhras or popcorn. Drink green tea, coconut water or buttermilk.

Dinner: Your choices depend on your post dinner activity schedule. While eating a comforting simple carbohydrate meal with lentils and veggies would help you relax after a gruelling day; having a combination of carbs, proteins and a dose of healthy fat for dinner will keep you active and alert till late. Yet again, overloading on low fibre and high fat foods is a complete no-no as it would only suck up your energy stores.

Rely on small and frequent meals over large meals to keep your energy meter ticking through the day. Skipping breakfast, having a hurried lunch at work and then a feast for dinner is the perfect recipe for an energy deficit disaster.

Dehydration is the biggest culprit when it comes to foggy thinking, worn out muscles and weary moods. So be sure to drink enough fluids through the day.

Finally, get adequate rest. Adopt relaxation techniques such as meditation, yoga, listening to music and follow a regular physical activity schedule [at least 30 – 40 minutes per day.

Eating the right combination of foods at appropriate times can not only act as energy boosters but also effectively prevent the onset of degenerative diseases. These eating strategies and foods will help you to maximise your performance and also to work smarter and for longer durations without fatigue.

Get the spring back in your step!

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How diet helps

TB is usually accompanied with fever, loss of appetite, drastic weight loss and fatigue. A healthy diet with the correct balance of nutrients checks the sudden drop in weight. Here’s how to plan your diet in case of TB.

• During acute stages of TB, when there’s high fever, consume a fluid diet packed with protein and energy. Drink clear fluids such as fruit juices with added sugar [preferably freshly extracted apple or grape juice], thin dals, vegetable soups, rice starch, watery porridges and khichdis made soup style.
• As your condition improves, gradually introduce soft foods and subsequently switch to a regular diet comprising two servings each of vegetables and fruits, 3 – 4 servings of whole grains, 2 – 3 servings of lentils and low-fat milk. Non-vegetarians can also include eggs and fish in the diet.
• Ensure that your intake of fat doesn’t exceed 20 – 25 per cent of the total calories consumed.
• Limit your sodium intake to less than 2200mg/day and maintain cholesterol levels below 200 – 250mg per day.
• Stay away from alcohol.
• Eat small and frequent meals.
• Ensure that you eat only well-cooked, lightly spiced and easy-to-digest meals.
• Follow this basic rule during recovery phase: all meals must include cereals coupled with lean protein sources.

What you should eat

1. Whole grains: Whole grains provide the body with energy and help regain the lost kilos. Consume at least 3 – 4 servings of whole grains such as whole wheat, jowar, nachni or ragi, brown rice, millets and corn every day. Eating starchy foods such as wheat pastas, jacket potatoes, multigrain cereals and crackers help improve your nutritional status. These are also rich sources of fibre, vitamin B complex, magnesium and iron, all of which are important for recovery. Cut down the intake of products made from nutrient-deficient white flour [maida] such as white bread, cakes, cookies and noodles, and switch to their whole grain variants.
2. Alfalfa sprouts: Green foods such as alfalfa, barley grass, wheatgrass and chlorella are rich in nutrients that help detoxify the body and build immunity. Sprouted alfalfa seeds contain large amounts of phytochemicals and minerals like zinc, magnesium and calcium. The tiny sprouts are also known to possess anti-inflammatory and immunity boosting properties. They are good vegetarian sources of proteins and iron. Sprinkle them over salads, soups or add them to sandwiches along with other sprouted beans.
3. Curd: Curd and buttermilk too are excellent sources of protein. So are other dairy products like milk. Curd helps rebuild the protein reserves whilst arming the body with calcium, vitamin D and plenty of good bacteria. Consume 2 – 3 servings of milk products every day. If you are lactose intolerant, you may opt for soymilk, tofu, nuts, sesame, pumpkin and flax seeds for your protein and calcium requirement.
4. Pomegranates: Pomegranates contain much more antioxidant properties than green tea or red wine and are being studied extensively for their role in fighting dreaded diseases like TB and cancer. Owing to its rich vitamin A, C and natural sugar content, a glass of pomegranate juice makes for an amazing energy-packed drink for TB patients. Yet another reason to eat pomegranates is its high iron and fibre content.
5. Fish: Adequate intake of good quality protein sources such as fish and eggs help to deal with protein deficiencies, which are inevitable when ailing from TB. Choosing leaner proteins such as fish, eggs, chicken and pulses are recommended as they are low in saturated fat content. Include fish, especially the cold water/saltwater fish such as mackerel and sardines 2 – 3 times in a week for their rich iron and omega-3 fatty acids profile.
6. Nuts: A storehouse of proteins and nutrients, nuts qualify as foods that speedup recovery and rev up the immunity. The vitamins and minerals that are particularly important for alleviating malnutrition and fatigue such as vitamin A, D, E, iron, calcium and healthy fats are abundant in nuts. The protective antioxidants in nuts destroy the destructive free radicals. The proteins in them help repair tissues and the MUFA favours a healthy lipid profile in TB patients. Being naturally high in calories, only a handful of nuts like walnuts, almonds, peanuts and pistachios are enough to fight exhaustion and pump up energy.
7. Veggies: It’s best to introduce them gradually into the diet and that too through broths or soups and later as cooked vegetables. The fibre helps to set the digestive functions in order by initiating better bowel movement. Eat at least three servings of vegetables a day, especially spinach, tomatoes and carrots as this facilitates the body’s recovery process. Carrots, in particular, improve the body’s ability to fight the TB infection and cope with the side-effects of heavy doses of antibiotic treatment.
8. Dates [khajoor or chhuaara]: These help gain weight and improve haemoglobin levels. Dates contain good amounts of iron, calcium, B vitamins and essential fatty acids. Drinking a glass of warm milk with soaked dates at bedtime reduces phlegm, provides strength and ensures good sleep.
9. Guava and amla: Guava and amla both are rich in vitamin C [guavas have four times more vitamin C than oranges], potassium, fibre and antioxidants. You can eat these fruits as snacks, in the form of juices or as chutneys. Complementary medicine suggests eating tender guava leaves to treat digestive troubles and gum diseases. Starting the day with fresh amla juice mixed with honey facilitates elimination of toxins from the body.

Besides these fruits, bananas, custard apple and pineapple are also found favourable while recovering from TB.

1. Garlic: The medicinal properties of garlic are attributed to the presence of two main substances, allicin and diallyl sulphides. Both these compounds are volatile, and start to degrade within minutes of exposing them to cooking or even microwaving. So, the best way to derive benefits from garlic is to eat it raw, after crushing or by adding it to cooked preparations just before serving. Garlic helps improve blood circulation, and fight free radical activity. It also works as a colon cleanser, liver healer and immunity booster. Those who are repulsed by the aftertaste of garlic may opt for garlic supplements under medical supervision.

In addition to a good diet, rest and positive attitude hasten recovery.

This was first published in the March 2012 issue of Complete Wellbeing.

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Cereals

Cereals include rice, wheat, oats, barley, millets, sorghum or jowar, nachni or ragi, maize and breakfast cereals.

• They provide our body with energy and are rich in dietary fibre, B-complex vitamins, essential fatty acids and minerals such as iron and calcium. Cereals are best eaten whole as the process of refining removes the fibrous bran, leaving behind only simple carbohydrates. White breads, noodles, buns, cakes, cookies and most baked confectionaries are made from maida, which is a form of refined cereal and provides only empty calories.
• Have whole grain cereals such as whole wheat, jowar, bajra, brown rice and oats. They are rich in complex carbohydrates that break down into glucose to provide energy. They also add bulk to our diet.
• A protein called gluten, present in wheat, oats and barley may not be tolerated by gluten-sensitive or wheat intolerant people. In such cases, replace regular cereals with gluten-free alternatives such as rice, jowar, rice vermicelli, sabudana or sago, millets and maize.
• Sprouting cereals improves their nutritional content. In particular, it enhances vitamins A and C.

Tip: Ensure that 50 – 55 per cent of your total calorie intake is derived from cereal-based complex carbohydrates.

Legumes

Legume is a broad group that includes beans, peas, lentils, pulses and even peanuts [Yes, peanuts or groundnuts are not nuts but belong to the legume family]. They are the best source of plant protein and are often referred to as vegetarian’s meat. The amount of protein in half a cup of kidney beans [rajmah] is equal to that present in about 25g of meat, minus the saturated fats and cholesterol of course. Beans and pulses are low in sodium and perfect for people with hypertension.

Beans

• They are broad beans, kidney beans [rajmah], lobia, kabuli chana, green or black chanas, soybean and green moong. Although they all look different, they are similar in their nutritional value.

Pulses and lentils

• They include dals like masoor, urad, chana, arhar and tuar. Lentils do not need to be soaked overnight and are also digested easily.
• Being rich in fibre, they have a low glycemic index and provide sustained energy while slowly being released into the blood stream. A half cup serving of most pulses contains 15 – 20g of carbohydrate and up to 8g of fibre.

Although the protein content in pulses is higher than those in cereals [almost 2 – 3 times more than in rice and wheat], they lack an amino acid called methionine. Cereals have methionine in abundance and lack lysine, which is present in pulses. Thus, in Indian cuisine, we consume cereals with pulses, for instance rice with dals or idli with sambar.

Nuts

Almonds, walnuts, pistachios and cashew nuts are some of the popular nuts.

• Nuts are probably the richest sources of fats from plant foods. And the fat is mostly monounsaturated fat—the type of fat that our body needs to protect HDL [the ‘good’ cholesterol].
• Nuts also have properties than can reduce LDL cholesterol [the bad cholesterol].
• They are rich in iron, magnesium and zinc that act as warriors against fatigue and stress.

Tip: Eat nuts in moderation; they are difficult to digest.

Seeds

Some nutritious seeds are sesame, flaxseeds, sunflower seeds, and pumpkin seeds.

• This is the most overlooked group but has a lot of nutrients.
• Seeds are valuable sources of vitamin A and E, minerals [copper, zinc, manganese, calcium, and magnesium], polyphenols and fatty acids.
• The recommended intake is 1 – 2 tbsp per day.

The perfect balance

For planning a wholesome meal, include all the above-mentioned food groups in the right proportion. It will not only give you all the required nutrients, but also make your meals delicious.

This was first published in the November 2010 issue of Complete Wellbeing.

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When our body’s immune system reacts to a foreign body [such as a virus or bacteria] by releasing certain chemicals [eicosanoids] into the blood stream or the affected tissues it leads to inflammation. This inflammatory response may cause swelling, redness or pain but is necessary to get rid of the foreign substances and to initiate tissue repair. Normally, these sequences of the immune response are well- regulated and work in harmony. The problem starts when we subject our bodies to unhealthy habits, which disrupt the mechanism and result in abnormal production of the inflammation-producing chemicals, which are a known trigger for many disorders. Eating wrong foods is among the habits that contribute to the problem as certain foods aggravate the release of eicosanoids. The good news is that there are also foods that can help counter the effects. As is evident, the best strategy would be to incorporate more inflammation-fighting foods in your diet and restrict the intake of pro-inflammatory foods.

Top anti-inflammatory foods

Fish/Flaxseeds

This tops the list due to its high omega-3 fatty acid content, which slows down the production of prostaglandins, a key chemical involved in the inflammation process. The fatty acids present in fish increase the release of anti-inflammatory compounds and reduce the production of pro-inflammation substances. Eat fish [frilled, steamed or baked] 2 – 3 times a week. Vegetarians can go for flaxseeds, which too are abundant in omega-3 fatty acids. They are also abundant in dietary fibre. Taking a tablespoon of flax seeds powder every day protects you against heart ailments, cancer and arthritis, say studies.

Other sources of omega-3 include walnuts, green leafy vegetables, soybeans and whole pulses.

Turmeric

Turmeric has curcumin, an active anti-inflammatory compound that reduces inflammation by altering the levels of histamine. Besides harbouring anti-inflammatory properties, turmeric possesses antioxidant, anti-bacterial and liver-protecting attributes. Turmeric, taken with warm milk at bedtime, is effective in expelling pains, rashes, swelling and respiratory tract inflammations.

Broccoli

A close relative of cauliflower, broccoli is rich in inflammation-fighting phytonutrients. It contains a unique combination of vitamins, fibre and flavonoids, which qualifies it as a detoxification aid and an antioxidant. Consuming a cup of lightly-steamed broccoli 2 – 3 times a week helps improve immunity and protect against chronic inflammation. Beware of overcooking or boiling broccoli as it destroys most of its protective benefits.

Ginger

A powerful anti-inflammatory herb, ginger has been used for centuries to cure chronic respiratory infections. The active anti-inflammatory ingredient, gingerols present in ginger helps suppress the inflammation-inducing cytokines and chemokines and reduce muscular pains and swellings.

Berries

Berries such as strawberries, blueberries and raspberries are abundant in a diverse range of phytonutrients that work together to provide significant inflammation-fighting properties. Berries are also rich in vitamin C, manganese and dietary fibre.

Green tea

Green tea contains a high concentration of inflammation-fighting polyphenols. Sipping a cup of green tea can work wonders for those suffering from inflammatory bowel diseases, colitis, diabetes, cancer and liver disorders.

Soybeans

Regular consumption of soybeans in addition to other legumes like lentils, chickpeas, green gram [moong dal] and kidney beans results in reduction of inflammatory markers such as C reactive proteins in our blood stream. Soy contains isoflavones, which are potent anti-inflammatory agents.

Whole grains

Whole grains help by reducing oxidative stress, the most common cause of inflammation. Include whole grains such as jowar, pearl millet [bajra], ragi [nachni], maize flour [makkai ka atta] or whole wheat products in your diet.

Olive oil

The mono-unsaturated fats in olive oil protect the heart and blood vessels against inflammation. Best consumed as salad dressing, olive oil can also be used in stir-fried dishes or over-steamed fish and vegetables.

What to avoid?

• Oils rich in polyunsaturated fatty acids such as vegetable oils and partially hydrogenated oils contain omega-6 fatty acids, which trigger inflammation. Prefer olive oil, sesame [til] oil, rice bran oil or canola oil instead.
• Meat, especially red meat, contains saturated fats, which stimulates pro-inflammatory agents in the body. It may also lead to uric acid build-up and cause inflammation in the joints. Preserved meats like cold cuts, ham and bacon contain preservatives and chemicals that can trigger arthritic reactions.
• High-fat milk, cheese, butter, ghee and fried foods too
  contain saturated fats; it makes sense to reduce their consumption.
• Refined sugar [that used in colas, soft drinks, pastries, cakes and sweets] act as pro-inflammatory agent and must be consumed in limited quantities.
• Night shade vegetables like brinjals, potatoes contribute to joint pains, digestive disorders and nerve damage; cutting down their consumptions provides relief.
• Alcohol, caffeine and tobacco are known inflammation triggers; it’s best to stay away from them.

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Attention deficit, skin troubles [acne], impaired immunity, heart ailments, nutritional deficiencies and hormonal imbalance are other health problems suffered by people who eat excess sugar.

Years of eating sugar and refined foods actually exhausts our pancreas’ ability to produce insulin, putting us at a greater risk for diabetes, obesity and liver disorders.

What causes the craving

Sugar is a simple carbohydrate that elevates mood, relieves stress or eases depression and makes us feel happy. When the body is stressed, it craves higher levels of serotonin and endorphins, chemicals in the brain that have a calming effect.

They are found mainly in foods that are concentrated in sugar such as cakes, chocolates, mithais and milkshakes. Eating these sugar-laden foods makes us feel better for a while, and that’s why they are called ‘comfort foods’.

But they cause the blood sugar levels to jump, which prompts the body to pump a massive amount of insulin into the bloodstream to bring the sugar levels down.

As a result, there is a sudden drop in the sugar and we again start craving for more. The more sugar you eat, the more hungry you feel—it’s a vicious cycle.

Here’s how to go about taming that sweet tooth:

• Don’t eliminate sugar from your diet, do it gradually. For instance, reduce the amount of sugar you add to your daily cup of tea/coffee. A complete restriction usually leads to binge eating. However, it would be a good idea to avoid having table sugar [refined/white sugar] as much as possible.
• Catch yourself when you desperately want to eat a sweet; it may be because of stress or low glucose levels due to long gaps between meals. At such times, it is better to have 2 – 3 tablespoons of glucose powder instead of having a chocolate or a pastry. The powder will give you an instant energy boost and just 100 calories. Whereas, a pastry or a chocolate, will give you 500 – 800 calories.
• Aim to eat balanced meals at regular intervals so that the blood glucose levels remain stable through the day. This in itself will reduce your craving for sugar.
• Increase your intake of water and fibre-dense foods like fruits, vegetables and whole grains [like bran, millet, wheat] and protein-rich foods like paneer, dals and nuts to meet your energy needs. Doing this too will reduce your craving to a large extent.
• Eating sweet fresh fruits is a better way to give in to your sweet tooth than eating sweets. Fruits provide you with fibre, vitamins, minerals and antioxidants, minus the calorie overload.
• Opt for natural sources of sugar such as honey, jaggery, raisins and dates whenever you get the sugar craving. But remember, though these natural sources are better choices as compared to refined sugar foods, they still pack in loads of calories and must be eaten in moderation.
• Read food labels carefully when stocking your kitchen, categorically making sure that you don’t buy anything sugar-heavy.

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A key aspect, which differentiates one rice variety from another, is the type and amount of starch present in it.

Starch, a complex carbohydrate is basically of two types —amylase and amylopectin. It is the proportion of this ingredient in any rice that determines its characteristic flavour, culinary usage, and glycaemic index [the measure of a food’s ability to increase blood glucose levels on consumption].

Size

Depending on the size of the grain, rice can be broadly classified into three categories.

Short grain: This rice is small and round in shape. On cooking, it tends to swell up and become sticky. The amount of amylopectin in short grain rice is higher than other varieties, which renders it the distinctive sticky or gluey texture.

This rice is best suited for preparing rice-based desserts such as rice pudding and rice dumplings. Though quite high in glycaemic index, short grain rice is also rich in B complex vitamins and potassium.

Medium grain: Bigger in size than short grain rice, medium grain rice also tends to stick together when moist and is preferred in Italian cuisine, especially for risottos and paella. The cooked rice becomes soft and more flavourful as it takes on the flavours of the dish.

The amylopectin content of this rice is high, but not higher than the short grain rice. Arborio and Calrose rice are few varieties of medium grain rice. Medium grain rice is favoured for its texture that is firm outside and creamy inside.

Long grain: This rice is the longest in size and remains firm and fluffy on cooking. Best suited for Indian cuisine, this rice retains its size and aroma. Compared to the other two varieties, it is also less sticky.

The amylase content of this rice is higher than its amylopectin content [the reason for its low glycaemic index]. Jasmine or Thai rice, Indian basmati rice and Wehani brown rice are the common long grain rice varieties available. This rice is preferred by many for its low gluten content, fragrance and appealing appearance.

Colour

Every grain of rice typically comprises three layers—the hull, bran and germ. When only the hull or the outermost layer of the grain is removed by milling, it appears brown in colour.

As the degree of processing is minimal, the bran, the germ, and hence the nutritive value of the grain, remains intact. Which means the magnesium, manganese, phosphorus, B vitamins and dietary fibre, is least damaged—the reason why whole brown rice is considered to be the healthiest.

On further processing rice, the bran and germ layers get removed to give us ‘unpolished white rice’. Though this rice is nutritionally poorer than brown rice, it retains many of its micronutrients and essential fatty acids. The further polishing of this unpolished white rice removes the underlying aleurone layer and robs it of all nutrients.

The resulting ‘polished white rice’ has an appealing colour and texture, is quicker to cook, and boasts of a longer shelf life. However, nutritionally, it is simply a refined starch without much fibre, vitamins, minerals and phytonutrients.

The smart choice

Parboiled rice: A convenient and nutritionally-sound variety of rice, which finds use in many cuisines, is parboiled rice. This rice, along with its husk, is partially steamed, dried and manually milled.

Parboiled rice is close to brown rice in its nutrient content, as the process of heating allows the B vitamins and other nutrients to get absorbed into the rice grain. The parboiling method also imparts a unique reddish tinge and delectable nutty flavour to the rice.

Parboiled rice is often preferred over brown and white rice, as it cooks faster and is nutritionally better than both. This rice is low in fat and starch and also easily digestible.

How to pick nice rice

• When preparing risottos or pudding, use short grain or sticky rice and, for sushi, use medium-grained rice.
• Aromatic Indian or Thai rice varieties go well with meat and chicken; use them for Indian, Chinese or Thai cuisines.
• Soak rice [especially, brown rice] in water to minimise the cooking time. Also, avoid throwing away this water. Instead, cook the rice using it.
• Use parboiled rice and enriched organic rice over brown rice if you are short of time as it cooks faster.
• Bring home a few variants of rice to derive the health benefits of all and also to enjoy the flexibility of choosing as per cuisines and recipes. Brown rice or parboiled rice could be used for daily cooking and long grain white rice may be reserved for biryani or pulao.

Nice rice

• Rice products such as rice flakes, rice flour noodles, puffed rice and flattened rice make for excellent and healthy snacking choices.
• Rice is typically devoid of gluten and can therefore be consumed by people with gluten sensitivity and allergy.
• When unpolished rice is paired with lentils and vegetables, it becomes an economical, healthy and balanced meal.

This was first published in the May 2011 issue of Complete Wellbeing.

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Beans

An excellent source of protein, calcium and fibre, beans are one of the most versatile and nutrient-rich low-cost foods. They are easy-to-cook, good in taste and almost completely free of fat [or cholesterol] and sodium. In addition to these benefits, beans such as kabuli chana, rajma, green moong and soybean also contain certain anti-carcinogenic compounds, namely isoflavones, lagnins, phytic acid, saponins and protease inhibitors. What’s more, sprouting beans helps perk the nutrient quotient even further.

Whole grains

The role of whole grains in providing us with energy-giving carbohydrates, dietary fibre, B complex vitamins and essential fatty acids is widely known. While one may choose to add them in the diet by shopping for fortified attas or branded cereal mixes; the cheaper and natural sources such as jowar, bajra, nachni [or ragi], oatmeal and whole wheat flours work equally well. Whole wheat chapattis, jowar bhakris, oat porridge, brown rice khichdi and nachni upma are healthy, yet economical options.

Green leafy vegetables

The flavourful leafy greens are undoubtedly a wallet-friendly nutrition storehouse and it is not just about being low in calorie and rich in fibre. Greens like spinach, radish leaves, fenugreek [methi] and are packed with free radical fighting potent antioxidants like vitamin A, C, E and B complex and growth promoting minerals like calcium, iron, and zinc.

Eggs

When it comes to ‘all-in-one health foods’, it is hard to beat eggs. Eggs are an awesome and low-cost source of good quality proteins with high bioavailability. Their contribution as a food source for choline [required for nerve transmission], carotenoids [lutein in eggs may prevent cataracts and macular degeneration] and vitamin B12 is profound. Though a healthy adult with moderate activity can eat an egg every day, people with history of heart trouble should restrict themselves to egg whites. Vegetarians may opt for soybean or cottage cheese as an alternative.

Bananas

Though it is said that, ‘An apple a day keeps the doctor away’; cheaper fruits such as bananas, chickoo and guava don’t really lag behind nutritionally. Bananas are high in soluble fibre, fruit pectins, natural sugar, magnesium and potassium and can be enjoyed as a breakfast accompaniment, healthy snack, or dessert alternative.

Amla

This incredible health food is abundant in vitamin C—a core nutrient needed to maintain heart, digestive and skin health. Amla [also referred to as Indian gooseberry] contains good amounts of fibre, vitamins and tannins. Drinking a glass of amla juice every morning boosts immunity and alleviates eye problems, constipation and hair fall. Amla can be made into chutneys, murabbas, and pickles or eaten during and after meals in raw/dried form.

Flaxseeds

Yet another inexpensive healthy food with valuable nutrient content is flaxseeds or alsi. Intake of omega-3 fatty acids [as in almonds and olive oil] is linked with lowering of blood cholesterol levels, triglycerides and blood pressure. Flaxseeds are rich in these heart-friendly omega-3 fatty acids [ALA or alpha linolenic acid] and also in insoluble fibre and cancer-fighting lignans. Moderate intake of flaxseeds [1 – 2 tbsp per day] shows positive effects in prevention of breast cancer and heart problems. Roasted and ground flaxseeds can be sprinkled on salads, subzis, breakfast items like upma, poha and breads or made into dry chutney with garlic and black salt.

Curd

The high nutritional value and ease of preparation qualify curd as a key food in budget eating. Rich in calcium, protein and vitamin B12, low-fat curd houses live bacteria [probiotics], which help improve digestion and cure stomach ailments. Consume a cup of curd every day—plain or as a salad dressing [instead of white sauce or mayo]. Eating curd is a great way to improve bone health, especially for elderly, people with osteoporosis and who are lactose intolerant.

Jaggery

Switch over to natural and unrefined jaggery from refined white sugar and satisfy your sweet tooth in a healthy way. Rich in natural goodness of minerals such as iron, magnesium and fibre, jaggery is considered to be beneficial in treating anaemia, throat problems, indigestion and other respiratory disorders.

Water

Finally, the cheapest and, perhaps, one of the most important components of any diet plan is water. Drinking water often takes a backseat as we don’t consider it worthy to be included as a nutrient. However, water must form the mainstay of any eating regime as it works as a detoxifying, hydrating and cooling agent. Aim to drink enough water per day to improve your skin, digestion, and physical and mental performance.

Furthermore, try to eat seasonal fruits and vegetables as they are cheaper, fresher and richer in nutrients that are required for that season. Home-cooked food is definitely healthier for both—our pockets and waists, than restaurant meals. So make cooking a fun and regular family event. Eating healthy foods need not be an expensive affair. If we choose wisely, the foods that cost the least may actually become the best foods for our health.

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Carbohydrates

An essential nutrient, carbohydrates provide energy, which helps our body to perform physical and physiological functions. They supply energy to all vital organs of the body including the brain, the eyes, the glands, the kidneys and the heart. Carbohydrates are classified as simple carbohydrates or sugar, complex carbohydrates and fibre. Whole grains, bananas,root vegetables, honey, table sugar, rice, pasta, oats, biscuits and breads arefew main sources of carbohydrates. A diet high in simple sugars, refined foods[cakes, maida, and chocolates] and soft drinks may upset the carbohydrate balance and lead to elevated blood sugar levels, obesity and mood fluctuations.The ideal strategy is to increase intake of complex carbohydrates and fibre-rich sources such as whole cereals, brown rice and wheat bread.

Proteins

These help repair, build, and maintain the tissues of the body. Whether it is the cardiac muscles, nerve tissues or oxygen carrying component in the blood [haemoglobin], they are mostly made up of proteins.Protein-rich foods include eggs, fish, chicken, beans, lentils, nuts and dairy products. Opt for leaner versions like chicken and egg whites over mutton or beans and skimmed milk over shell fish and whole fat milk.

Fats

Though considered to be a ‘bad nutrient’ by most weight loss seekers, fats are necessary as energy providing nutrients and must account for20 – 30 per cent of our daily calorie intake. Fatty sheaths surround each cell of the body and are essential for a healthy skin, vision, nerve transmission and hormonal functions. It is best to limit the intake of saturated fats[meats, cheese, cream, butter] and trans fats [margarines, French fries,cookies, wafers] and add heart-friendly fats such as MUFA [mono unsaturatedfatty acids] found in olive oil, almonds and avocadoes to your diet.

Vitamins

The functions of both fat soluble [vitamin A, D, E and K]and water soluble vitamins [B, C] are manifold.

• While vitamin A [found in carrots, pumpkin, greens]is needed for good vision and cellular growth; vitamin D [as in eggs, milk,curd, fish] promotes better absorption of calcium in the body. Exposure to sunlight helps the body to synthesise its own vitamin D.
• Vitamin E [found in nuts and seeds] is needed for healthy red blood cells and vitamin K [found in organ meats, leafy vegetable sand wheat bran] is needed for blood clotting.
• Vitamin C [found in citrus fruits, spinach, green chillies, capsicum and sprouts] acts as an antioxidant, helps absorb iron better and increases immunity. It also helps maintain the health of gums, teeth and blood vessels.
• Vitamin B complex include thiamine[B1], riboflavin[B2], niacin[B3], pyridoxine[B6], folic acid and cobalamin[B 12]. B vitamins are crucial for the body’s growth and development. They provide the body cells with energy, help to maintain the intestinal bacterial health, regulate the functions of nervous system and promote cellular reproduction and growth. Its food sources include whole grains, sprouts, chicken, fish, lentils, curd and leafy vegetables.

Calcium

It is good for bones, nerves and muscles.Calcium-rich diet sources include dark leafy vegetables [spinach, radish greens], milk, curd, paneer, soybeans and sprouted beans.

Sodium

The body needs sodium to maintain proper electrolyte balance, blood pressure and nerve function. The recommended dietary intake of sodium for an average adult is approximately 3000mg, which can be provided through table salt, pickled and smoked foods and salty snack items [1tsp of table salt contains 2000mg of sodium]. High sodium intake may lead to hypertension [high blood pressure], water retention and increased risk of kidney disorders.

Zinc and copper

Trace mineral zinc is responsible for proper tissue growth,blood sugar balance and good immunity. Copper is needed for better blood circulation, synthesis of collagen and enzymatic action. Both of them act as potent antioxidants and protect the body against free radical damage. Rich sources include almonds, walnuts, wheat germ, fish and green leafy vegetables.

Magnesium

It plays an important role in enzymatic action, cholesterol metabolism and muscular activity. Nuts, seeds like sunflower seeds and sesame [til]seeds, apples and whole grains are good sources of magnesium.

Potassium

Essential for proper heart functions, muscular contractions and fluid balance, potassium is a crucial mineral. Food sources include bananas, figs, oranges, raisins, coconut water and spinach.

Selenium and iodine

These are essential for maintaining proper functions of the thyroid glands. They act as antioxidants and anti-inflammatory agents and are needed for good skin, hair and nails. Ensure an optimum intake of selenium by adding fish, nuts and mushrooms to your diet. Get iodine through sea weeds like kelp, iodised table salt and sea foods.

A varied diet comprising a balanced intake of vital nutrients, adequate consumption of water and a dose of exercise is what we need to enjoy a fit, strong and healthy body.

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Food basics

Fruits

Since fruits take lesser time to get digested than other foods, they should ideally not be had with any other food or meal. If they are eaten with a meal or immediately after, they tend to remain in the stomach longer, along with the other foods, causing indigestion.

Also, acid-containing fruits such as tomatoes and grapefruit should not be combined with sugary fruits like bananas and dates. Contrary to popular belief, lemons and limes do not come under acid-forming foods as they leave behind an alkaline ash/residue after being metabolised and are, in fact, a great addition to meals.

Proteins

Since proteins and carbohydrates require conflicting environments to digest, avoid having proteins with sugar and starches. Also, if you take two or more different kinds of proteins together—say milk and fish—in a meal, then it too may create digestive problems as both require different duration and level of action.

Typically, meats get acted upon first, followed by eggs, and then milk. Proteins get digested only in presence of hydrochloric acid, formed in the stomach and not any acid [like citric acid present in acidic fruits]. Hence, avoid eating acid-forming fruits with protein-rich foods.

Starch or carbohydrates

Our salivary glands secrete ptyalin, an enzyme to digest starchy foods. This enzyme is secreted only in an alkaline environment. So we must not combine starches with acid-producing foods. Some acidic foods include cranberries, vinegar, corns, lentils, chickpeas, wheat, rice, cheese, butter, cashews, peanuts, beef, fish, olive and sunflower oils, and alcoholic beverages.

Another interesting thing here is that even starch and sugar is not a good combination. Interestingly, not just acidic foods but even the presence of sugar interferes with the secretion of ptyalin in the mouth. And when starch doesn’t get completely digested, it does not allow the sugar to be acted upon as well.

This incomplete digestion of sugar produces acid as a by-product, which further impairs the digestion of both starch and sugar. So, adding honey on breads or having oats with sugar may not be such a good idea. It’s also definitely a bad news for those of you who relish your French fries with cola.

Fats

Fats should always be used sparingly as they tend to interfere with secretion of digestive juices. Nuts and oils are best eaten alone or with salads.

Combination dos and don’ts

• Avoid drinking water or juices with your meals as they hinder the process of digestion by diluting the digestive juices.
• Maintain a gap of at least 2 – 3 hours between two consequent meals, so that the foods get ample time to be acted upon.
• Have a single concentrated source of protein or starch in any one meal and a combination of not more than 2 – 3 food groups. Having sweet dishes after a lavish meal is best avoided as they only delay digestion.
• Pair vegetables and salads with any food group [chapattis, meats or dairy products] in any amount.
• Eat fruits on an empty stomach or as an in-between-meal snack, especially the melons and the acidic ones like blueberries, cranberries, currants, plums and prunes.
• Curb the tendency to combine carbohydrates with proteins. So have fish with greens and breads with cooked vegetables.

Tip: Eat raw and live foods such as sprouts, green vegetables, nuts and seeds as they contain lots of biologically active components or natural enzymes that play an active role in all metabolic activities that occur in the body. They are way healthier than processed or pre-packaged foods.

The final verdict

While the proponents of food combining principles claim great health-promoting benefits, it might become a bit impractical to follow the guidelines too diligently. Especially, for those who we are used to eating our rice with dals, chicken with chapattis and cereals with milk.

However, it would be equally wrong to ignore the theory completely as the correlation of the food with the way it is digested in the body and subsequent nutrient uptake does make a lot of sense. The best bet would be to ensure that you eat a well-balanced diet, comprising complex carbohydrates, lean proteins, good fats and plenty of fresh fruits and vegetables, whilst trying to follow the simple rules of food combination and group mixing.

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Pain-busting foods are those packed with omega-3 fatty acids, antioxidants, and anti-inflammatory properties. I have listed six foods along with the conditions they help alleviate.

Nuts and greens

The array of antioxidants and nutrients like folic acid and magnesium present in dried fruits, nuts and leafy vegetables help fight cellular damage and repair muscles post-delivery or after workouts. Include walnuts, almonds and figs in your daily diet and start your day with a glass of spinach or wheatgrass juice. Have a glass of carrot and beetroot juice or apple and orange juice after workouts to flush out toxins, gain antioxidants and energise your cells.

Research has shown that increasing the tryptophan levels [precursor to pain-controlling neurotransmitter serotonin] by adding foods like beans, cashews , bananas and sunflower seeds helps in better control of back pain.

Nuts and greens also provide vitamins B6 and B12, both of which are needed to maintain the protective sheath around the nerves and help alleviate low back pain or sciatica.

Alfalfa seeds and evening primrose

The presence of flavanoids, beneficial sterols and vitamins make alfalfa seeds an ideal food for pain control. These seeds can be sprouted and added to salads or soups.

Gamma-linolenic acid [GLA], an unsaturated fatty acid found in evening primrose oil and borage seed oil, helps reduce arthritic pain by improving blood flow and reducing the severity and duration of inflammation. The improvements witnessed include reduction in morning stiffness, swelling and joint pain.

Fish oils

Once you and your doctor have ruled out the potentially more serious causes for your headaches, take a look at what you eat every day and see if eliminating common trigger foods eliminates your headaches. Common foods that trigger migraine include alcohol, chocolates, junk foods, peanuts, caffeine and food colours present in jams and jellies.

Fish oils and cold water fish like mackerel, tuna, sardines and salmon contain omega-3 fatty acids, which impact the prostaglandin synthesis that control pain and can help prevent the onset of headaches.

Ginger and garlic

Ginger helps in relieving headaches. Take one teaspoon of pickled ginger or just slice an inch of fresh ginger, squeeze some lemon on it with a dash of black salt and chew it slowly. At the first sign of a headache, if you manage to do this you may prevent a full-blown migraine. Ginger works quite similar to an aspirin and leads to reduction in pain. Likewise, garlic [fresh or in capsule form] is also an effective remedy for pain.

Flaxseeds

Fibromyalgia is a relatively common disorder that is markedly associated with deep muscular aching, shooting, and stabbing pain, often with a burning sensation. While the severity of symptoms fluctuates from person to person, this condition may resemble a post-viral state.

The food that comes to rescue is flaxseeds or alsi and its oil. Flaxseeds contain the essential fatty acid omega-3, alpha-linolenic acid, which the body converts into hormone-like substances called prostaglandins. These prostaglandins relieve inflammation and ease pain. Flaxseeds may be roasted, ground into a powder and then added to salads, vegetables, yogurt or smoothies. These seeds [at least two tablespoon per day] can also be made into a dry chutney with garlic, chillies and salt and served with parathas or steamed rice.

Olive oil

Olive oil also acts as an anti-inflammatory agent as it is loaded with antioxidants and monounsaturated omega-3 fatty acids. It may be added as salad dressings or a cooking medium for stir-fries and pastas. It also contains polyphenols, which reduce the swelling of tender or inflamed joints. However, ordinary olive oil will not help as it does not contain oleocanthal, which is the key ingredient responsible for reducing joint pain. Hence, it is best to use ‘extra virgin’ olive oil.

Coping with pain, both mild and chronic, requires a multi-disciplinary approach. Eating a well-balanced diet with regular intake of anti-inflammatory and antioxidant-rich foods and maintaining an active lifestyle complements the pain control drug therapy very well.

So, stay in tune with these pain-busting foods and you will find yourself feeling better.

Natural pain relievers

These simple lifestyle changes will keep most aches and pains at bay.

• Detoxify your body from time-to-time, by using specific herbs and vegetable juices. This helps to eliminate accumulated toxins [a cause for pains] from the body, enabling smooth functioning of the body organs and systems.
• Stay away from stress. Elevated levels of stress, anxiety and mental fatigue worsen aches and pains. There are hormonal changes and biochemical responses to stress that can impair our immune system and aggravate the pain.
• Make meditation, pranayama and exercise a regular part of your life. These are excellent ways to de-stress and are also effective in pain management.

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