HEALTHY BITES ON TABLE

Combination oils for a good

Fatty Acid Profile:

• Groundnut: Sunflower = 3:1

• Groundnut: Safflower = 3:1
• Groundnut: Soyabean = 3:1

Single oils with better fatty

acid ratios:

• Mustard
• Groundnut
• Rice bran
 Glucose v/s Fructose

Fructose Glucose

80-85% used 15-20%

60% for energy by stored in liver
40% absorbed
unabsorbed Muscles

Byproduct of
Converted Converted
metabolism – Uric
to Fat to TG
Acid

Causes Pre-
Dyslipidemia High BP
Diabetes

Fatty Liver Gout

 Sugar v/s Jaggery v/s Honey

Sugar Jaggery Honey

• 50% Fructose • 61% Fructose • 48% Fructose

• 50% Glucose • 39% Glucose • 39% Glucose

 HFSS Foods

According to WHO, the Foods that are high in Calories, Saturated fat, Sugar
and Sodium and are low in Fiber, Protein and Micronutrients
Any product scoring 4 and above is regarded as ‘Less Healthy’
Overlooked Ingredients in Packaged Foods
Palm Oil
Extremely rich in
Biscuits and Cookies
Chips and Dips Saturated fats, thus
increases LDL (bad

Nut Butters Chocolates cholesterol)

Increased risk for Heart

Khakhra Diseases
Instant Noodles
Leads to Obesity

Chocolate Spreads
Palm oil production
Energy bars & Breakfast
Cereals
causes deforestation
…& more than 80% of the Packaged Foods!
 MSG/ Ajinomoto

It is an “Exitotoxin” – Overly
Ready-to-make Ready-to-make Pasta Stimulates Nervous System
Noodles Products
Other Side Effects: Headache,
Dizziness, Infertility, Sweating,

Ready-to-make
Nausea
Ketchups/ Sauces/ Dips
Soup Mixes
Possible Toxic Effects: CNS
Toxicity, Fat Metabolism

Wafers/ Chips Disruption, Liver Toxicity

Ready-made Spice
Mixes

…& lots of other Ready-to-eat Foods!

 Sodium Benzoate

Source of Sodium, may affect

Jams and jellies

Biscuits and Cookies Blood Pressure
May increase hyperactivity
and cause ADHD in

Ketchups/ Sauces/ Dips

Ready-to-make Soup children/young adults
Mixes
May convert to Benzene – a
potent cancer causing
Ready-made Pickles Wafers/ Chips compound
May increase risk of

Cola beverages inflammation, obesity,

Ready-made Juices
allergies, oxidative stress
…& more than 70% of Convenience Foods!
 High Fructose Corn Syrup

Increases the risk of Fatty Liver

Salad Dressings
disease, Weight gain/ Obesity
(Fatfree/low fat) Canned Fruits
Excessive intake is linked to Diabetes
May increase the risk of other

Ice-creams & other

Inflammatory and Degenerative
Jams and jellies Frozen Foods
Diseases
Contains no essential nutrients
(Empty calories)
Energy drinks Cakes & Breads
May cause Addiction to Consumption
Cola beverages
(Highest)
Ready-made Juices

Do not miss reading the label for HFCS!

 Poor Growth
and
Development
Compromised
Musculo- Impaired
Skeletal Health Cognition

Effects of
Vulnerability nutritionally
ADHD
to infections inadequate
diet

Cardiovascular NCDs
Diseases

Micronutrient
Deficiencies (WHO, WebMD,
SFGate, SAHealth)
Understanding Nutrition Labels
 Misleading Labels

Digestive Biscuit

Zero Refined Sugar

Zero Processed Sugar
 Functional Foods

Immunomodulating

Antioxidant

Anti-inflammatory

Anti-toxic

Ergogenic
 Components

Carotenoids Flavonoids Isothiocyanates Phenols Prebiotics Probiotics

Caffeic
β- carotene Anthocyanidins Sulphoaphane Inulin Lactobacilli
acid

Catechins, Ferulic
Lycopene Fructo- Bifidobacteria
Procyanidins acid
oligosaccharides

Flavonols,
Flavnones

Proanthocyanidins
 Potential Benefits
Neutralize free radicals

Bolsters cellular antioxidant defences

Enhance detoxification of undesirable

compounds

Decreased risk for cancer & CVDs

Improving the gut microflora and its metabolism

Nutrition Rainbow

Colorful plant foods

provide an abundance
of cancer-fighting &
immune boosting
nutrients!
 Dosage for optimal health benefit

Barley Grass Amla (35g/day) Spirulina (2g/day) Curry leaves

Powder (1.2g/day) (12g/day)

Tulsi (1g/day) Wheat bran Cinnamon Oats (30-50g/day)

(11g/day)) (1-6g/day)
Immunity Boosters from the Kitchen
Immunity Boosting Recipes

Mix equal amounts of

turmeric powder and ginger
powder (Sunth powder)

To this mixture add ¼

minced garlic

Add raw honey, just as

much as needed to bind the
mixture to make small balls

Take 2 pills daily

 Beet-Cabbage
KIMCHI Sauerkraut

Turmeric Sauerkraut
Baked Sweet Potato
Strawberry Quinoa Salad
Ingredients:
1 cup cooked and cooled quinoa
1 packet strawberries
2 cups finely diced cucumber
¼ of a red onion, very finely diced
1 cup fresh mint- chopped ( or sub cilantro)
1 cup Italian parsley Chopped
4 tbsp olive oil
1 tbsp vinegar
2–3 tsp fresh lemon juice
1/2 tsp salt (as per taste)
fresh cracked pepper to taste
optional additions: chopped/thin sliced
almonds
Ragi-Sesame Dry Fruit Laddoo Oats-Seeds Dry Fruit Chikki

Yoghurt Fruit Cocktail Rava Mango Cake

 RECIPES FOR WORKING PEOPLE
 KHAKHARA CHIPS WITH HUNG CURD DIP
- 1 cup mixed herbed hung curd dip – Mix the mixed herbs in the
hung curd, add some chat masala and salt and serve with khakhara
Chips

 ROASTED MAKHANA

 BANANA YOGURT BOWL- 1 Banana diced , 1 cup yogurt , 1 tbsp

mixed herbs

 GRILLED VEGEATBLE STICKS WITH HUMMUS

 CORN CHAT – 1 cup boiled corn , 1 cup vegetables , 1 tsp lemon

juice , pinch of salt
 RECIPES FOR WORKING PEOPLE
 TRAIL MIX

 HUMMUS OPEN TOAST- 1 bread , Hummus

spread, shredded carrot and paneer

 FRESH FRUIT BOWL

 PITA CHIPS

 NACHOS WITH FRESH SALSA

 RICE CAKES
THANK YOU!