Healthy Family Diet Plan 
Healthy eating doesn't have to be time-consuming or stressful. In fact, it's possible to plan a healthy eating plan for the whole family in just a few minutes a day by shopping for the right foods and ensuring a variety of choices. Working with your entire family to eat healthier and help your family members control their weight can be challenging. Busy lifestyles, different food preferences and a variety of ages adds complexity to an often difficult task. 

Considerations:
Focus on variety whenever possible. Lunch and dinner should always include servings of protein (lean meats), carbohydrates (whole grains, pasta or rice) and vegetables. If you have picky eaters in the family, you can find creative ways to combine the different groups in things like a chicken/veggie wrap. Pies, salads and sandwiches can also be healthy choices if you choose their contents carefully.

Options:
Choose the healthiest methods of cooking available. Grilling, broiling and roasting are best because they retain the foods' flavors without the need for added fats and oils. For quicker meals, stick to stir-frying (instead of frying) and steaming (rather than microwaving). Always use the minimum amount of oil you can. Instead, choose spices and condiments to flavor your meals.

Benefits:
Having lots of vegetable and fruit options around the house is key to awakening healthy habits in children. If you find that the family is resistant to the idea of eating a fruit as a snack, look for ways to make this more attractive. Dry fruits (no sugar added only) are a great option, because they often look like gummy candies and will appeal to kids. Canned fruits (with a touch of whipped cream) also make for a great dessert. If all fails, consider making your own popsicles by freezing fruit juice.

Prevention/Solution:
Having a healthy shopping list and a well-stocked pantry are both essential to establishing a healthy family diet plan. Because people often buy sugary, high-fat snacks when they're hungry or stressed, a premade list can solve this problem as well. Always keep lots of healthy options at home in the form of canned or frozen veggies, nuts, raisins and cereals.

Warning:
Don't skip meals. People who don't eat breakfast often overeat later. This is an important lesson for children as well as adults, and may help prevent weight problems in the long run. Also, make family meals a sit-down affair whenever possible. This encourages paying attention to what you're eating, rather than just grabbing whatever is available on the go.

Nutritional Requirements:
Although your family may currently enjoy numerous trips to restaurants, drinking sugary soft drinks or juice, and eating sweets frequently, a nutritionally sound family diet places limits on those choices. And Children under 2 should only drink whole milk, unless your physician recommends otherwise.

Outline of a Healthy Family Diet:
Healthy breakfasts that most family members will enjoy include cold, whole-grain cereals, warm cream of wheat or oatmeal, scrambled eggs, whole-wheat bagels or the occasional whole grain pancake. Serve cut-up fresh fruit rather than a glass of juice. Lunch should be about one-third of each family member's calorie allotment. Serve a grain, a protein, a vegetable, a fruit and a dairy product with each lunch meal. Use reduced-calorie, high fiber sandwich bread for family members who need to lose weight. Sliced chicken, beans or all-vegetable wraps are healthy lunches. Eat dinner together when possible. Grill or bake skinless chicken thighs or breasts, serve vegetarian pasta dishes, make main dish salads filled a variety of vegetables and use cheeses and oils sparingly.

  

For the young corporate in our country, where, dealing with stress and hectic schedules at the workplace is putting a negative impact on their health, proper diet at desk job can work wonders.

Desk jobs are increasing rates of obesity, with many employees and staff unaware of the risks of sitting all day. Getting a medical check-up done or following diet plans sometimes may take a toss due to long hours of hunching over computer keyboards and cradling the phone. For sedentary workers the temptation of junk food at the desk is simply too high and subsequently you feel sluggish, tired or guilty. The unhealthy cafeteria food which constitutes the major diet for desk job, also contributes to frequent snacking for people working for extended hours. They have no option for healthy eating out. Thus a healthy diet and no exercise take backstage.
In the young workforce will cost the country $237 billion between 2005 and 2015, says the World Health Organisation. Corporate nutrition takes the first hand and is much prompted nowadays, wherever employee wellness is the prime intervention.

Some tips for a healthy Diet for desk job includes:
Keep a supply of healthy snacks nearby to satisfy your hunger in a smart way.
Try to manage hunger by drinking more fluids than eating starchy foods.
Keep bottled water at desk and have frequent gulps in between.
First, the most important meal of the day - breakfast.         
When people get up late common knowledge would suggest a big breakfast would better enable them to face the day. In fact, a large breakfast will make you drowsy and distracted in the morning.    We suggest that for breakfast a glass of toned milk or juice, with a brown bread vegetable sandwich or a boiled egg should keep you going to about lunch time. Snacks such as small quantities of nuts can alleviate the issue of low blood sugar, which makes people unable to concentrate during the whole morning. This simple tip alone will allow you to reduce you caloric intake significantly. When sitting at the office, take whole fruits, sprouts or vegetables like carrot or cucumber, rich in fiber. White collar office workers may have to sit in the office and stare at the computer all day long, so the good eye car is essential. Carrots (source of Vitamin A)are very effective in preventing the weakening of the eyesight. Try to eat a balanced diet, rich in green vegetables in limited quantity. Do not over-eat or eat till you are full. Stop eating when you are 80% full. Stop all junk foods like chips, burgers, samosas, pizzas, chocolates that are available at your office canteen. Limit intake of tea or coffee. Have a light dinner and as early as possible, possibly latest by 8:00 p.m.

You have to be very choosy about the foods you eat as your physical activity is limited. Try to do some exercises or brisk walks to maintaining a healthy metabolism and lifestyle.  

Sports nutrition focuses on providing enough energy and nutrients to meet the demands of training and exercise. It enables the athlete to achieve optimal body weight and body fat levels for performance.

Diet requirements:

  • Include a wide variety of foods like wholegrain breads and cereals, vegetables (particularly leafy green varieties), fruit, lean meat and low-fat dairy products

  • Eat more carbohydrates during exercise/competition that lasts more than an hour to replenish energy and delay fatigue

  • Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair. Include proteins like meats, fish, poultry, eggs, beans, nuts, dairy products, and other foods.

  • Drinking plenty of fluids before, during and after exercise is very important. Water is a suitable drink, but sports drinks may be required especially in endurance events or warm climates.

  • The pre-event meal should be easily digestible, high-carbohydrate, low-fat, low-fibre and known not to cause gastrointestinal upset. Examples of appropriate pre-exercise meals and snacks include cereal and low-fat milk, toast/muffins/crumpets, fruit salad and yoghurt, pasta with tomato-based sauce, a low-fat breakfast or muesli bar or low-fat creamed rice.

  • Drink cold beverages to cool your core body temperature and reduce sweating.

  • Choose easily digestible foods (ie, not fried).

  • Avoid sugary foods/drinks within 1 hour of the event.

  • Consult an accredited sports dietician or a registered nutritionist who specialises in sports nutrition beforehand to assess your suitability for a particular supplement.

  • Suitable choices to start refuelling include sports drinks, juices, cereal and low-fat milk, low-fat flavoured milk, sandwiches, pasta, muffin/crumpets, fruit and yoghurt.

Adequate nutrition and a well balanced diet are of vital importance during old age so as to prevent and control common hazards of aging. Under nutrition, obesity, diabetes, cardiovascular diseases and osteoporosis are the most commonly prevalent nutrition related health problems among them.

Dietary management for Old age:

  • Liberal intake of milk and milk products, fresh fruits and vegetables particularly green leafy vegetables

  • Intake of rich foods such sweets, fried or high fat foods, cereals and starches need to be reduced

  • Adequate intake of calcium to compensate for demineralization of bones

  • Intake of vitamin D supplements

  • Use oil containing PUFA e.g. sunflower or soyabean, instead of saturated fats like ghee and vanaspati

  • Increase fluid intake in the form of butter milk, lassi and coconut water

  • Adequate intake of dietary fiber for proper bowel movement

  • Intake of small frequent meals

  • Include soft well cooked food that need little or no mastication such as milk and milk products, soft cooked eggs, tender meats, gruels, soft cooked vegetables, grated salads, fruit juices, soft fruits like banana or stewed fruits

  • Avoid spicy and strong flavoured food

  • Serve colourful, attractive and tasty food in a pleasant surroundings to increase appetite and interest in food

 

Diet for weight gain is primarily focused on restoring body weight to normal, rebuilding body tissues and nutrient stores, restoring health and maintaining a good nutritional status.

Dietary management for Weight gain:

  • High intake of carbohydrate rich food such as cereals, sugar, honey, starchy vegetables and fruits

  • High protein intake like milk and milk products, eggs, meat, poultry and a combination of cereals and pulses

  • Use of emulsified fats like butter, cream and whole milk

  • Liberal intake of vitamins and minerals in the form of plenty of vegetables, fruits, whole grain cereals and pulses particularly in sprouted form.

  • Include small frequent meals to avoid anorexia and nausea

  • Include healthy snacks in between meals to stimulate interest in eating

  • Moderate intake of fiber rich food

Gout is a form of Arthritis that is characterised by sudden, severe attacks of pain, redness and tenderness in joints. The cause of gout is a high blood level of Uric acid.

Dietary Management in High Uric Acid/Gout:

  • Exclusion of foods extremely rich in purine such as all meats, seafood, poultry, pulses and lentils

  • Reduce intake of high fat foods such as oil, butter, margarine, lard, chicken fat, mayonnaise, salad dressing, cheese, whole milk, cream, coconut milk, pastries, and dim sum.

  • Avoid sardines, mackerel, anchovies, shrimp, liver, kidney, brain, sweetbread (thymus gland), gravies, meat broth, and dried beans.

  • Limit mushroom, peas, spinach, asparagus, cauliflower, oatmeal, and whole

wheat bread.

  • The following may be consumed as desired:

Cereal and grain products (rice porridge, noodles, pasta, rice, crackers, white bread), vegetables (except those noted above), potato, taro, yam, fruits, fruit juice, egg, low fat, or fat free dairy products.

  • Avoid alcohol, tea, coffee, chocolates and carbonated drinks

  • Drink 8 to 12 glasses of water daily to promote excretion of uric acid.

  • Maintain ideal body weight. If overweight, a gradual weight reduction of 1-2 lbs a week is suggested.

 

High blood pressure is related to Dietary intake of salt and fats. High salt intake leads to water retention and increases the volume of blood in the circulation. This leads to an extra load on the heart and its response by increasing the pumping pressure. The saturated fats in the diet deposit in the blood vessels over time causing them to harden. The heart needs to exert extra pressure to pump blood through them, causing the blood pressure to rise.

Dietary modifications to be adopted:

  • Use salt lightly in cooking

  • Do not add salt to the cooked food

  • Do not use high salted foods like, crackers, potato chips, salted nuts, salted popcorn, fast food, salted snacks, etc.

  • Do not use salt preserved food such as, ketchup, chilli sauce, soya sauce, garlic sauce, pickle, canned foods, processed meat, salted or smoked fish.

  • Avoid flavour enhancers such as mono sodium glutamate (ajinomoto) and baking soda

  • Avoid processed cheese, cheese spread, mayonnaise and salted butter

  • Avoid coffee, cola and alcohol

  • Replace saturated fats like ghee, vanaspati, butter with unsaturated fats like groundnut oil, soya oil, safflower oil.

  • Take eggs in moderation

  • Select lean cuts of meat

  • Use low fat milk

  • Use herbs and spices instead of salt for seasoning like, garlic, lemon and lime juice, basil, black pepper, etc.

  • Include potassium rich food in your diet such as milk, fruits and vegetables

 

Human Food Requirement 

The human body is made up of organs and organ systems, which works together to maintain a balanced working condition of the body. It is therefore, very important that the body gets proper nutrients necessary to support smooth and proper functioning of the system.

Now, the big question is that where do you get all the nutrients required for good and efficient health? The basics – energy, nutrients, vitamins, minerals, fats and proteins is all that is required to maintain a healthy living is derived out of food, the food that we eat every day.

Since millions of years the requirements and style has changed and evolved for the proper functioning and growth of human body, but what has not changed is the five basic needs for human survival. These are oxygen, water, food, shelter and sleep. So by now we have understood that food is an important component of human survival.

Facts on how food requirements differ in man and woman

As we go along with food requirements and its importance for human body, we need to understand that man and woman, although made up of the same flesh and blood, have different food requirements in terms sexes and optimal nutritional levels. The differences may be subtle, but can affect the health in many ways. Genetically men and women are different and have different hormones that acts and matures differently. There are certain things that men need more than women and vice versa. The basic nutritional needs could be similar, but the amount changes in many cases. Noted are a few similarities and differences in food guidelines for men and women.

The Calorie levels – the body’s calorie intake level depends on the body size and the physical activities done. It is believed that men do more physical labour than women, and hence, men needs more calories in their food than women to keep their energy levels high. Calories if not consumed or burnt by the body through physical work can lead to fat thus encouraging heavy body weight.

Watch out for Proteins – here too the body size is the major difference in protein intakes. Men require more proteins than women, as it provides energy and is an important factor for growth and repair. By thumb rule 0.8 gms of protein is required per kilogram of body wright for men and women both. However, extra precautions should be taken, as excess protein intakes leads to many complications.

Calcium intakes – calcium is an important content for bone development and regulating blood pressure. In general, women needs more calcium as compared to men. 1000 mgs per day are standard for women whereas, men can do with 800 mgs a day.

Other Nutrients – like iron, fibres and omega 3 fatty acids are also essential for good human health. The quantities differ for both the sexes. Men need more fibres than women and different source of omega 3 fatty acids than for women.

The conclusion

At the end, You Are What You Eat. It is evidently true that a healthy and balance food is required for both the sexes, but there are differences, and the actual study and fine print of nutrition is one more way to justify that man and woman are different.

Weight gain refers to an increase in body weight. It includes the increase in muscle mass, fat deposits and other factors. The BMI (Body Mass Index) measures body weight in proportion to square of height and defines the optimal weight based on the ratio. There are a significant number of persons who have lesser BMI and struggle with their bony fame, failing to add the needed mass. While everyone wants to look slim and fit, a skinny frame compels the person to gain weight using different products, which used to give unwanted side effects as well as no permanent results. Eating quality food supplies your muscles with proteins, vitamins and minerals for muscle recovery which maximises strength and muscle gains.

Diet Clinic hence opts for the natural methods and balanced diets to increase the weight without harming your body, as for us your health is precious and on top priority. We will provide you the right calories , carbohydrates ,proteins you need for weight gain. We provide enough options for both vegetarians and non-vegetarians for gaining proper weight. Following are the few diet tips for weight gain-

  • Eat food rich in calories like pulses, cereals, meat, bread, dry fruits, nuts.

  • Add healthy portion of meat / chicken / eggs in your diet .

  • For vegetarian you should add olive oil in generous quantity in salads, and increase the consumption of dairy products.

  • Drinking whole milk has a lot of calories and proteins for gaining weight.

  • Dry fruits are calorie dense version of fresh fruits like raisins have almost five times rich in calories than grapes of same amount. It also provides antioxidant fibre.

  • Increase the number of meals a day (six meals a day). Frequent meals maintain consistent energy levels in the body.

  • Protein rich diet should be included, for example egg, meat, fish, tuna, pulses, sprouts, beans, lentils.

  • Healthy fats and oils should be taken in diet like sunflower oil, peanut oil, olive oil.

  • Add starchy vegetables like potato, sweet potato, tapioca along with green vegetables.

  • Simple home-made mass gainer recipes and diet combinations are provided in diet so there will not be any need of weight gain supplements that are usually filled with cheap sugars.

Weight Gain Diets


 

It is not easy to remain calm in this chaotic world. To respond to stress, the equilibrium of glucocorticoids and catecholamine hormones are imbalanced leading to various types of diseases. In turn you end up eating ‘Anxiety Food’ that produces momentary pleasure but have a damaging effect in the long run.

Stress and Food

The increasingly insane world puts a dent in your lifestyle. The competitive co-workers, rocky relationships, frivolous feuds or even the tumultuous traffic can exhaust your ability of leading a balanced life. All this adds up to a stressful life. Stress makes you anxious and tense. The amount of stress differs from person to person. It all depends upon one’s perspective, attitude and ability to manage challenges that come your way.

We all know that hectic schedule, demanding deadlines and peer pressures give fuel to fire in our stressful life. However, what may come as a surprise to most of you is that consuming certain types of food could also aggravate stress. You may have heard of the term - ‘Comforting food’. ‘Anxiety Food’ is just the opposite.

Excessive caffeinated drinks like coffee and tea could give you the initial soothing feeling. Unfortunately, immoderate intakes of caffeine can exacerbate the stress hormones like cortisol and epinephrine. Cortisol regulates the stress metabolism within the body. Epinephrine activates the nervous system, increases the heart rate and blood pressure. Thus, when caffeinated drinks frequently enter the digestive tract, it triggers stress in your body.

Alcohol is another unhealthy fluid that jolts your stress free life. It is a myth that drinking will elevate your spirits. It is just an illusion. In fact, alcohol is a depressant drink. Even for a moderate amount of regular drinker, alcohol may temporarily lift the mood, but just after a few hours, anxiety will come back with a bang. Drinking alcohol changes the level of blood alcohol content (BAC). The rise and fall of BAC amplifies the stress level in the body.

Food loaded with sugar doesn’t have a sweetening effect on stress. On the contrary, it worsens the symptoms of stress. High sugar diet has a negative outcome on mental health. Research suggests that sugar consumption results in mood disorder. Although, sugary food may momentarily alleviate the mood but in the long run it has a damaging effect on the body to cope with stress.

Food high in sodium, salt in simple words, shoots up the blood pressure, overburdens the heart and arteries and thereby contributing in increasing your stress level. High salt intake acts as magnet to fluids retention, makes you feel bloated, saps out potassium from your body, stiffens blood vessels, increases the risk of heart failure and damages the kidney. Experts suggest that too much of salty food may have a depressing effect on your emotional and mental wellbeing. If the consumption of salt is more than 1500 mg or 0.75 teaspoons of salt per day, then the excess sodium in the bloodstream triggers hypertension.

When you have a sweet tooth, sink you teeth into honey cinnamon oatmeal cookie. When you have a craving for potato chips indulge in sweet potato. When you feel like have a cappuccino, sip on a smoothie. There is no point in stressing yourself out, when you have nutritious options. Take charge of your wellbeing rather than being swayed by frustrating food.

Stress Diets

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Diet Clinic ® is a program of regular follow-up visits/ telephonic/ contact during the diet plans phase of the program. Results may vary from patient to patient. Rapid weight loss may be associated with certain medical conditions and should only be considered by those who are medically appropriate.