Saturday, March 30, 2019
आलू और बेसन का ऐसा नया नाश्ता जिसे पहले से तैयार करके रखें और जब मन करे 2 मिनट में बनाये Aloo snacks
आलू और बेसन का ऐसा नया नाश्ता जिसे पहले से तैयार आलू और बेसन का ऐसा नया नाश्ता जिसे पहले से तैयार करके रखें और जब मन करे 2 मिनट में बनाये Aloo
snacks
पराठा तो बोहुत खाया होगा कभी अंडा पराठा खाया है ?नही ना तो ये वीडियो जरूर देखें और घर मे बनाएं।
पराठा तो बोहुत खाया होगा कभी अंडा पराठा खाया है ?नही ना तो ये वीडियो जरूर देखें और घर मे बनाएं।
Rice Kheer Recipe | Chawal Ki Kheer | Indian Rice Pudding | Rice Payasam | EasyCookingWithShilpa
Rice Kheer Recipe | Chawal Ki Kheer | Indian Rice Pudding | Rice Payasam | EasyCookingWithShilpa
Matar Paneer Recipe Restaurant Style - cottage cheese and peas curry recipe
Matar Paneer Recipe Restaurant Style - cottage cheese and peas curry recipe
Wednesday, March 27, 2019
बेसन और आलू का ऐसा टेस्टी नाश्ता जिसे देखकर आप कहोगे की पहले क्यों नहीं बताया ये तरीका
बेसन और आलू का ऐसा टेस्टी नाश्ता जिसे देखकर आप कहोगे की पहले क्यों नहीं बताया ये तरीका
Besan ladoo recipe -------------बेसन के लड्डू आसानी से बनाईये
Besan ladoo recipe -------------बेसन के लड्डू आसानी से बनाईये
Monday, March 18, 2019
Eight tips for healthy eating
Eight tips for healthy eating
Tips for healthy eating
These eight practical tips cover the basics of healthy eating, and can help you make healthier choices.
The key to a healthy diet is to:
Eat the right amount of calories for how active you are, so that you balance the energy you consume with the energy you use. If you eat or drink too much, you'll put on weight. If you eat and drink too little, you'll lose weight.
Eat a wide range of foods to ensure that you're getting a balanced diet and that your body is receiving all the nutrients it needs.
It is recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules). Most adults are eating more calories than they need, and should eat fewer calories.
Base your meals on starchy carbohydrates
Starchy carbohydrates should make up just over one third of the food you eat. They include potatoes, bread, rice, pasta and cereals.
Choose wholegrain varieties (or eat potatoes with their skins on) when you can: they contain more fibre, and can help you feel full for longer.
Most of us should eat more starchy foods: try to include at least one starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.
Keep an eye on the fats you add when you're cooking or serving these types of foods because that's what increases the calorie content, for example oil on chips, butter on bread and creamy sauces on pasta.
Eat lots of fruit and veg
It's recommended that we eat at least five portions of a variety of fruit and veg every day. It's easier than it sounds.
Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?
Unsweetened 100% fruit juice, vegetable juice and smoothies can only ever count as a maximum of one portion of your 5 A DAY. For example, if you have two glasses of fruit juice and a smoothie in one day, that still only counts as one portion.
Eat more fish – including a portion of oily fish
Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least two portions of fish a week, including at least one portion of oily fish. Oily fish contains omega-3 fats, which may help to prevent heart disease.
Oily fish include:
salmon
mackerel
trout
herring
sardines
pilchards.
Non-oily fish include:
haddock
plaice
coley
cod
tuna
skate
hake
If you regularly eat a lot of fish, try to choose as wide a variety as possible.
You can choose from fresh, frozen and canned: but remember that canned and smoked fish can be high in salt.
Cut down on saturated fat and sugar
Saturated fat in our diet
We all need some fat in our diet, but it's important to pay attention to the amount and type of fat we're eating. There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.
The average man should have no more than 30g saturated fat a day. The average woman should have no more than 20g saturated fat a day, and children should have less than adults.
Saturated fat is found in many foods, such as:
hard cheese
cakes
biscuits
sausages
cream
butter
lard
pies.
Try to cut down on your saturated fat intake, and choose foods that contain unsaturated fats instead, such as vegetable oils, oily fish and avocados.
For a healthier choice, use just a small amount of vegetable oil or reduced-fat spread instead of butter, lard or ghee. When you're having meat, choose lean cuts and cut off any visible fat.
Sugar in our diet
Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay.
Sugary foods and drinks, including alcoholic drinks, are often high in energy (measured in kilojoules or calories), and if eaten too often, can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.
Many packaged foods and drinks contain surprisingly high amounts of free sugars. Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices.
Cut down on:
sugary fizzy drinks
alcoholic drinks
sugary breakfast cereals
cakes
biscuits
pastries
These foods contain added sugars: this is the kind of sugar we should be cutting down on, rather than sugars that are found in things such as fruit and milk.
Food labels can help: use them to check how much sugar foods contain. More than 22.5g of total sugars per 100g means that the food is high in sugar, while 5g of total sugars or less per 100g means that the food is low in sugar.
Get tips on cutting down sugar in your diet.
Eat less salt – no more than 6g a day for adults
Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.
Even if you don’t add salt to your food, you may still be eating too much. About three-quarters of the salt we eat is already in the food we buy, such as breakfast cereals, soups, breads and sauces.
Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt. Adults and children over 11 should eat no more than 6g of salt (about a teaspoonful) a day. Younger children should have even less.
Get tips on cutting down on salt in your diet.
Get active and be a healthy weight
Eating a healthy, balanced diet plays an essential role in maintaining a healthy weight, which is an important part of overall good health.
Being overweight or obese can lead to health conditions such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health.
Check whether you're a healthy weight by using our Healthy weight calculator.
Most adults need to lose weight, and need to eat fewer calories to do this. If you're trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet will help: aim to cut down on foods that are high in saturated fat and sugar, and eat plenty of fruit and vegetables.
Don't forget that alcohol is also high in calories, so cutting down can help you to control your weight.
Physical activity can help you to maintain weight loss or be a healthy weight. Being active doesn't have to mean hours at the gym: you can find ways to fit more activity into your daily life. For example, try getting off the bus one stop early on the way home from work, and walking.
Being physically active may help reduce the risk of heart disease, stroke and type 2 diabetes. For more ideas, see Get active your way.
After getting active, remember not to reward yourself with a treat that is high in energy. If you feel hungry after activity, choose foods or drinks that are lower in calories, but still filling.
If you're underweight, see our page on underweight adults. If you're worried about your weight, ask your GP or a dietitian for advice.
Don't get thirsty
We need to drink plenty of fluids to stop us getting dehydrated – the government recommends 6-8 glasses every day.
This is in addition to the fluid we get from the food we eat. All non-alcoholic drinks count, but water and lower-fat milk are healthier choices.
Try to avoid sugary soft and fizzy drinks that are high in added sugars and calories, and are also bad for teeth.
Even unsweetened fruit juice and smoothies are high in free sugar. Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day – which is a small glass.
For example, if you have 150ml of orange juice and 150ml smoothie in one day, you'll have exceeded the recommendation by 150ml.
When the weather is warm, or when we get active, we may need more fluids.
Don't skip breakfast
Some people skip breakfast because they think it will help them lose weight. In fact, research shows that people who regularly eat breakfast are less likely to be overweight.
Breakfast has also been shown to have positive effects on children’s mental performance and increase their concentration throughout the morning.
A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health.
A wholegrain, lower-sugar cereal with fruit sliced over the top is a tasty and nutritious breakfast.
More information
To help you get the right balance of the five main food groups, take a look at the Eatwell Guide. To maintain a healthy diet, the Eatwell Guide shows you how much of what you eat should come from each food group. It's important to have only small amounts of foods high in fat and/or sugar.
Learn how to have a balanced diet, and read about the energy contained in food in our page on understanding calories.
Start the NHS weight loss plan, a 12-week weight loss guide that combines advice on healthier eating and physical activity.
Lose Weight and Feel Awesome Every Day
How to Eat Healthy, Lose Weight and Feel Awesome Every Day
I don't like to put a label on my dietary advice. It is based on scientific research, not ethics, religion or a preconceived notion of what a healthy diet should be like.
But if you want to label it, call it a "Low-Carb, Real-Food" based diet (LCRF).
What Does "Low-Carb, Real-Food" Mean?
Let me start by explaining a bit of terminology.
A low-carbohydrate diet minimizes sugars and starches, replacing them with foods rich in protein and healthy fats.
"Real food" means choosing foods that humans had access to throughout evolution. Processed, unnatural foods with artificial chemicals are avoided.
LCRF is not a "diet." It is a way of eating, a lifestyle change based on bulletproof scientific evidence.
It is a way of eating that emphasizes the foods humans have evolved to eat for hundreds of thousands of years, before the agricultural and industrial revolutions.
This type of diet is proven to work better than the low-fat diet still recommended all around the world.
What Not to Eat
You should limit the following foods.
Sugar: Added sugar is addictive, fattening and a leading cause of diseases like obesity, diabetes and cardiovascular disease (1, 2, 3, 4, 5, 6).
Grains: Avoid grains if you need to lose weight, including bread and pasta. Gluten grains (wheat, spelt, barley and rye) are the worst (7, 8, 9, 10, 11). Healthier grains like rice and oats are fine if you don't need to lose weight.
Seed and vegetable oils: Soybean oil, corn oil and some others. These are processed fats with a high amount of Omega-6 fatty acids, which are harmful in excess (12, 13, 14).
Trans fats: Chemically modified fats that are extremely bad for health. Found in some processed foods (15, 16, 17).
Artificial sweeteners: Despite being calorie free, observational studies show a correlation with obesity and related diseases (18, 19, 20). If you must use sweeteners, choose Stevia.
"Diet" and "low-fat" products: Most of these "health foods" aren't healthy at all. They tend to be highly processed and loaded with sugar or artificial sweeteners. Agave syrup is just as bad as sugar.
Highly processed foods: Foods that are highly processed are usually low in nutrients and high in unhealthy and unnatural chemicals.
You must read ingredient lists. You'll be surprised at the amount of "health foods" that can contain sugar, wheat and other harmful ingredients.
Healthy Foods to Eat
You should eat natural, unprocessed foods that humans are genetically adapted to eating. Research shows that such foods are great for health (21, 22, 23, 24).
For healthy people who exercise and don't need to lose weight, there is absolutely no proven reason to avoid tubers like potatoes and sweet potatoes, or healthier non-gluten grains like oats and rice.
If you are overweight or have metabolic issues (low HDL, high LDL cholesterol, triglycerides, belly fat, etc.) you should restrict all high-carb foods (25, 26).
Meat: Beef, lamb, pork, chicken, etc. Humans have eaten meat for hundreds of thousands of years. Unprocessed meat is good for you, especially if the animals ate natural foods (like beef from grass-fed cows).
Fish: Fish is great. Very healthy, fulfilling and rich in omega-3 fatty acids and other nutrients. You should eat fish (preferably fatty fish like salmon) every week.
Eggs: Eggs are among the most nutritious foods on the planet. The yolk is the most nutritious and healthiest part. Omega-3 eggs are best.
Vegetables: Contain fiber and many nutrients that are essential for the human body. Eat vegetables every day.
Fruit: Increase variety, taste good, are easy to prepare and rich in fiber and vitamin C. They're still pretty high in sugar, so eat in moderation if you need to lose weight.
Nuts and seeds: Almonds, walnuts, sunflower seeds, etc. Rich in various nutrients, but very high in calories. Eat in moderation if you need to lose weight.
Potatoes: Root vegetables like potatoes and sweet potatoes are healthy, but they're still high in carbs. Eat in moderation if you need to lose weight.
High-fat dairy: Cheese, cream, butter, full-fat yogurt, etc. Rich in healthy fats and calcium. Dairy from grass-fed cows will be rich in vitamin K2, which is very important for health (27, 28, 29).
Fats and oils: Olive oil, butter, lard, etc. Choose saturated fats for high-heat cooking like pan frying, they are more stable in the heat.
What to Drink?
Coffee: Coffee is healthy and very rich in antioxidants, but people who are sensitive to caffeine should avoid it. Avoid coffee late in the day because it can ruin your sleep.
Tea: Tea is healthy, rich in antioxidants and has a lot less caffeine than coffee.
Water: You should drink water throughout the day and especially around workouts. No reason to drink a whole ton though, thirst is a pretty reliable indicator of your need.
Carbonated soda without artificial sweeteners is fine.
Avoid sodas with sugar and artificial sweeteners, fruit juice, milk and beer.
Simple rule: Don't drink calories.
Consume in Moderation
These indulgences can be enjoyed from time to time.
Dark Chocolate: Choose organic chocolate with 70% cocoa or more. Dark chocolate is rich in healthy fats and antioxidants.
Alcohol: Choose dry wines and drinks that don't contain added sugar or carbs: vodka, whiskey, etc.
How Many Carbs Per Day?
This varies between individuals.
Many people feel best eating very little carbs (under 50 grams) while others eat as much as 150 grams, which is still low-carb.
You can use these numbers as a guideline:
10-20 grams per day: Very low, can't eat any carbs except low-carb vegetables. Appropriate if you have a lot of weight to lose or if you have diabetes and/or the metabolic syndrome.
20-50 grams per day: If you need to lose weight fast. You can eat quite a bit of vegetables and one piece of fruit per day.
50-150 grams per day: If you want to achieve optimal health and lower your risk of lifestyle-related disease. There is room for several fruit per day and even a little bit of healthy starches like potatoes and rice.
When you lower carbohydrates below 50 grams per day, you can't eat any sugar, bread, pasta, grains, potatoes and a maximum of one fruit per day.
I recommend creating a free account on Fitday to log your food intake for a few days. This is great way to get a feel for the amount of carbs you are eating.
Warning For Diabetics: Carbs in the diet are broken down into glucose in the digestive tract, then they enter the body as blood sugar. If you eat less carbs, you will need less insulin and glucose-lowering drugs.
It is very dangerous if your blood sugar drops below a certain level (hypoglycemia). If you have diabetes, consult with your doctor before reducing carbohydrate intake.
Why Does It Work?
Humans evolved as hunter-gatherers for hundreds of thousands of years.
Our diet changed drastically in the agricultural revolution, about 10,000 years ago.
However, this change is small compared to the massive transformation we've seen in the last few decades with modern food processing.
It is quite clear that humans today are eating a diet that is very different from the diet our ancestors thrived on throughout evolution.
There are several "primitive" populations around the world that still live as hunter-gatherers, eating natural foods. These people are lean, in excellent health and most of the diseases that are killing western populations by the millions are rare or nonexistent (30, 31).
Studies show that when people eat natural foods that were available to our hunter-gatherer ancestors (also known as the paleolithic diet), they lose weight and see massive improvements in health (21, 22, 23, 24).
The Hormone Insulin
The hormone insulin is well known for its role of moving glucose from the blood and into cells. A deficiency in insulin, or resistance to its effects, causes diabetes.
But insulin also has other roles in the body. Insulin tells fat cells to produce fat and to stop breaking down the fat that they carry. When insulin levels are high, the body chooses not to dip in to the fat stores to provide energy.
On a Western, high-carb diet, insulin levels are high all the time, keeping the fat safely locked away in the fat cells.
Carbs are the main driver of insulin secretion. A low carb diet lowers and balances blood sugar and therefore lowers insulin levels (32, 33, 34).
When insulin goes down, the body can easily access the calories stored in the fat cells, but it can take a few days to adapt to burning fat instead of carbs (35, 36).
Low carbohydrate diets are very satiating. Appetite goes down and people start to automatically eat fewer calories than they burn, which causes weight loss (37).
The main advantage of a low-carb diet is that you can eat until fullness and lose weight without counting calories. Eat low-carb and you avoid the worst side effect of calorie restricted diets: hunger.
Health Benefits of a Low Carb Diet
It is a common misunderstanding, even among health professionals, that low-carb diets are somehow bad for health. People who make such claims obviously haven't bothered to check out the research.
Their main argument is that low-carb diets are bad because they're high in saturated fat, which raises cholesterol and causes heart disease.
But recent research suggests that there is nothing to worry about. Saturated fats raise HDL (the good) cholesterol and change the "bad" cholesterol from small, dense LDL (very bad) to large LDL which is benign (38, 39, 40, 41).
The fact is that saturated fat does not cause heart disease. This is simply a myth that has never been proven (42, 43, 44).
Low-carb diets actually lead to more weight loss and further improvements in risk factors compared to a low-fat diet (45, 46).
Body fat: A low-carb diet, eaten until fullness, usually causes more fat loss than a low-fat diet that is calorie restricted (47, 48, 49).
Blood sugar: One of the hallmarks of diabetes and the metabolic syndrome is an elevated blood sugar, which is very harmful over the long term. Low-carb diets lower blood sugar (50, 51, 52, 53, 54).
Blood pressure: If blood pressure is high, it tends to go down on a low-carb diet (55, 56, 57).
High triglycerides: These are fats that circulate around in the blood and are a strong risk factor for cardiovascular disease. Low-carb diets lower triglycerides much more than low-fat diets (58, 59, 60).
HDL (the good) cholesterol: Generally speaking, having more of the "good" cholesterol means you have a lower risk of cardiovascular disease. Low-carb diets raise HDL cholesterol much more than low-fat diets (61, 62).
sdLDL (the bad) cholesterol: Low-carb diets cause LDL cholesterol to change from small, dense LDL (bad) to large LDL, which is benign (63, 64).
Easier: Low-carb diets appear to be easier to stick to than low-fat diets, probably because it isn't necessary to count calories and be hungry, which is arguably the worst side effect of dieting (65, 37).
The statements above have been shown to be true in randomized controlled trials - scientific studies that are the gold standard of research.
Common Low-Carb Side Effects in The Beginning
When carbs in the diet are replaced with protein and fat, several things need to happen for the body to efficiently use fat as fuel.
There will be major changes in hormones and the body needs to ramp up production of enzymes to start burning primarily fat instead of carbs. This can last for a few days and full adaptation may take weeks.
Common side effects in the first few days include:
Headache
Feeling Lightheaded
Tiredness
Irritability
Constipation
Side effects are usually mild and nothing to worry about. Your body has been burning mostly carbs for decades, it takes time to adapt to using fat as the primary fuel source.
This is called the "low carb flu" and should be over within 3-4 days.
On a low-carb diet, it is very important to eat enough fat. Fat is the new source of fuel for your body. If you eat low-carb and low-fat, then you're going to feel bad and abandon the whole thing.
Another important thing to be aware of is that insulin makes the kidneys hold on to sodium. When you eat less carbs, the kidneys release sodium. This is one of the reasons people lose so much bloat and water weight in the first few days.
To counteract this loss of sodium you can add more salt to your food or drink a cup of broth every day. A bouillon cube dissolved in a cup of hot water contains 2 grams of sodium.
Many people say they feel better than ever on a low-carb diet, when the initial adaptation period is over.
If you don't feel good, adding more fat and sodium should take care of it.
A Meal Plan That Can Save Your Life
This is a sample meal plan for one week that supplies less than 50 grams of carbs per day.
Day 1 — Monday:
Breakfast: Omelet with various vegetables, fried in butter or coconut oil.
Lunch: Grass-fed yogurt with blueberries and a handful of almonds.
Dinner: Cheeseburger (no bun), served with vegetables and salsa sauce.
Day 2 — Tuesday:
Breakfast: Bacon and eggs.
Lunch: Leftover burgers and veggies from the night before.
Dinner: Boiled Salmon with butter and vegetables.
Day 3 — Wednesday:
Breakfast: Eggs and vegetables, fried in butter or coconut oil.
Lunch: Shrimp salad with some olive oil.
Dinner: Grilled chicken with vegetables.
Day 4 — Thursday:
Breakfast: Omelet with various vegetables, fried in butter or coconut oil.
Lunch: Smoothie with coconut milk, berries, almonds and protein powder.
Dinner: Steak and veggies.
Day 5 — Friday:
Breakfast: Bacon and Eggs.
Lunch: Chicken salad with some olive oil.
Dinner: Pork chops with vegetables.
Day 6 — Saturday:
Breakfast: Omelet with various veggies.
Lunch: Grass-fed yogurt with berries, coconut flakes and a handful of walnuts.
Dinner: Meatballs with vegetables.
Day 7 — Sunday:
Breakfast: Bacon and Eggs.
Lunch: Smoothie with coconut milk, a bit of heavy cream, chocolate-flavoured protein powder and berries.
Dinner: Grilled chicken wings with some raw spinach on the side.
Do your best to include a variety of vegetables in your diet. If you want to stay below 50g of carbs per day then you can safely have one piece of fruit or some berries every day.
Organic and grass-fed foods are best, but only if you can easily afford them. Just make an effort to always choose the least processed option within your price range.
What About Snacks?
There is no scientific evidence that you should eat more than 3 meals per day. If you do get hungry between meals, here are a few ideas for snacks that are healthy, easily portable and taste good.
Full-fat yogurt
A piece of fruit
Baby carrots
Hard-boiled eggs
A handful of nuts
Leftovers
Some cheese and meat
Check the nutrition label before you buy
There's a lot of advice out there on how to eat healthy, and if we're being honest, it can sometimes feel like too much to think about. Especially when you're hungry (AKA always). Remember when you were a kid and eating was as simple as open, chew, enjoy? Yes, those were simpler times. Now, knowing how to eat healthy doesn't seem quite as straightforward. Between the diet fads, gourmet trends, and a rotating roster of superfoods, eating well has gotten, well, complicated.
In actuality, however, eating healthy doesn't have to be convoluted. What's important is that you stick to the basics, which is easy to do with these 25 commonsense tips. They'll show you how to eat healthy in a way that's easy to understand and actually kind of fun.
1. Get on board with the Mediterranean diet.
Eat like a tourist in Greece. The sunset over your office park isn't as stunning as the one over an Aegean beach, but a plate of grilled fish and fresh vegetables and a glass of wine is as delicious in Athens, Georgia, as it is in Athens, Greece. All the heart-healthy fats, minerals, and antioxidants in Mediterranean foods like hummus, olive oil, and feta can help lower your risk for heart disease, says Susan Mitchell, Ph.D., coauthor of Fat Is Not Your Fate (Fireside).
2. Check the nutrition label before you buy.
"The front is all advertising," says Michelle K. Berman, R.D., of Fairfax, Virginia. Flip it around for the real story. The more ingredients, the more likely it has visited a few processing plants where something artificial was mixed in, says Lydia Zepeda, Ph.D., professor of consumer science at the University of Wisconsin at Madison. Plus, checking the label is a great way to find out if there are unnecessary ingredients in something seemingly healthy. Because, no, bread does not need added sugar.
3. Eat whole foods—that is, foods that you could actually grow.
A potato comes from the ground, an egg from a hen. But where did that Pop-tart come from? "Unprocessed, whole foods will give you the most benefits," Berman says. Processing takes out nutrients such as antioxidants and fiber. What's worse is that a lot of processed foods tend to sneak in things that aren't really necessary like extra sodium and sugar. There's nothing wrong with indulging the occasional processed food craving (sometimes a bag of potato chips is too hard to resist!). But if you're trying to shop healthier altogether, be on the lookout for products that have been minimally processed.
holding a bowl of vegetables outside
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4. Eat crunchy foods.
Snacks that offer a big, satisfying crunch when you bite into them—we mean apples, celery, snap peas and nuts, not chips—keep your mouth busy longer than food you slurp. "The more you chew, the slower you eat and the more time your body has to register fullness," Mitchell says.
5. Eat more mindfully.
When you sit down to a meal, try to savor every bite. Especially the first few, because those are the bites you're going to enjoy most. "There is a toning down of taste buds after the first few bites," says Linda Bacon, Ph.D., professor of nutrition at City College of San Francisco. That's not the only reason to take it slow while eating. It takes your brain about 20 minutes to realize your stomach is full. If you're throwing back food like there's no tomorrow, odds are you're going to accidentally eat past the full and wind up totally stuffed.
6. Drink more water.
"Staying well-hydrated helps your body function properly, and it also helps make sure you don’t overeat," Pam Bede, M.S., R.D. with Abbott’s EAS Sports Nutrition, tells SELF. But it's not just that staying hydrated keeps you from overeating. According to Maxine Yeung, M.S., R.D., owner of The Wellness Whisk, sometimes you may feel hungry when, in fact, you're actually thirsty. Basically, no harm can come from drinking a glass of water.
Healthy snack with homemade almond butter
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7. Don't skip meals.
Brigitte Zeitlin, M.P.H., R.D., C.D.N., founder of the New York-based BZ Nutrition, tells SELF, "Eating regularly throughout the day keeps your metabolism running at full speed, prevents dips in your energy, keeps you alert and focused, and [can help keep] your weight steady by preventing overeating at later meals." She and other experts recommend eating every three to four hours. If you don't, there are a number of unpleasant symptoms you may encounter.
WATCH THIS
Healthy Spaghetti Squash Lasagna Boat
Without the energy you get from things like carbohydrates, your blood sugar levels will likely dip which may lead you to feel sluggish and fatigued. And if you let yourself get to hungry, Rachele Pojednic, Ph.D., assistant professor in the nutrition department at Simmons College and professor at the Harvard Extension School, tells SELF that appetite-inducing hormones like ghrelin may even cause you to become shaky or sweaty.
8. Snack more often.
In between meals, go ahead and have a snack. "When you go too long in between meals without eating, it is difficult to go into your next meal in control and avoid overeating,” Julia Levine Axelbaum, R.D., L.D., Bariatric Dietitian at NewStart Clinic, tells SELF. Of course, you'll want to be thoughtful about the kind of snacks you opt for. She explains that those that are high in protein, fiber, and complex carbohydrates will give you the energy you need to get through the day and keep you satiated from one meal to the next. On the other hand, those that are high in refined carbs and sugar will give you a sudden blood sugar spike that will eventually cause you to crash and feel even more tired.
9. Keep healthy snacks handy.
The easiest way to make sure your inter-meal nibbling stays on track is to have healthy snacks on hand for when hunger strikes. You can keep these nonperishable goodies in your desk drawers, or these energy-boosting nibbles in your gym bag. Simply keeping a bowl of fresh fruit on your kitchen counter will bring your snacking to the next healthy level.
10. Remove the constant temptation of the snack cupboard.
"Resolving to never eat a sweet again takes a lot of effort and can create a feeling of deprivation," Patricia Bannan, M.S., R.D.N., author of Eat Right When The Time Is Right, tells SELF. "A more realistic resolution would be to create an environment in which you can consume fewer sweets without having to rely solely on your willpower." If all you have to do is walk to your pantry, you'll grab a bag and attack it. But let's say you must put on your shoes, find your keys and drive to the store. Laziness will triumph. (Yes, sometimes sloth is a good thing!)
11. But definitely treat yourself from time to time.
Having a treat now and then is a great way to make sure your healthy eating plan stays on track. Now, you might be thinking, how can eating a piece of cake or a donut help my eating habits? By not making anything completely off limits, registered dietitians explain that you're less likely to wind up feeling deprived—which means you're also less likely to find yourself in a binge-eating episode.
12. When fresh fruit isn't an option, go for the frozen stuff.
Purchasing organic local produce is better for both the environment and your health, but when the nearest farm is hours away, don't default to a package of Oreos. "Frozen, canned and fresh fruit all have comparable amounts of nutrients," says Christine M. Bruhm, Ph.D., director of the Center for Consumer Research at the University of California at Davis.
13. Don't bother with "low-fat" or "diet" versions of foods you love.
When you're craving Chunky Monkey, no amount of fat-free ice treat will make up for it. "Diet foods leave you feeling hungry and cheated," says Paul McKenna, Ph.D., author of I Can Make You Thin (Sterling). Splurge on one scoop of the real deal and savor it. "You'll be satisfied physically and psychologically," McKenna says.
bowl of blueberries, strawberries and raspberries
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14. Choose real fruit over "fruit flavor."
Seeing flavor on a label is a sign the food was stripped of its real taste and a fabricated one swapped in, Bacon says. Natural only means the additive came from a plant or an animal, which may not be as healthy as it sounds. "Scientists create flavors using bacteria and call them 'natural,'" she says. Would you buy Bacteri-Os?
15. Actually eat dinner at a table.
As much sitting as we do, we rarely stay put during dinner. The less distracted and stressed you are when you dine, the more efficiently your body absorbs nutrients. Turn off the tube, step away from your desk and park the car before you dig in.
16. Watch out for beverages with lots of added sugar.
Brimming with vitamins! Bursting with energy! Store shelves are exploding with colorful, cleverly named drinks that sound healthy but are actually just sweetened water. Don't let the labels fool you, Berman says. If it's not plain H2O or regular coffee or tea, it's a treat. For a healthier sip, try lemon or mint iced tea or sparkling water with a splash of juice.
17. Don't assume all smoothies are healthy.
"A smoothie with only fruits and fruit juice is essentially dessert!" Rebecca Lewis, in-house R.D. at HelloFresh, tell SELF. Smoothies can definitely be a healthy meal option, provided you're using vegetables in addition to those fruits, and high-protein, high-fiber ingredients like almond milk and chia seeds. Unfortunately a lot of smoothies (especially store-bought varieties) tend to pack in sugar. In fact, a small size at common smoothie stores like Jamba Juice can often contain more than 50 grams of sugar. To be sure you don't end up with a total gut bomb, consider making smoothies yourself. Or double check the ingredient list at your favorite shops and supermarkets.
18. Choose meat that hasn't been processed.
You don't have to hunt and skin your supper, but if your chicken has been molded into a nugget, who knows what you're really chewing. And when you choose meat that's been processed into sausage, strips or slices, you're downing sodium and preservatives instead of healthy nutrients, says Adam Drewnowski, Ph.D., director of the nutritional sciences program at the University of Washington at Seattle. Stick to unfussed-with cuts straight from the butcher.
19. When grabbing a bite on the go, choose simple snacks.
If all you have time for is a quick snack from the gas station or drugstore, know that you do have options, and if you know what you're looking for, it will be easier to find. When we asked registered dietitians to recommend snacks to buy at the drugstore, they tended to go for things like nuts and seeds that pack plenty of flavor (hi, wasabi chickpeas), plenty of protein, and not a whole lot else.
20. Cook at home more.
Sure, you could inhale supper straight out of a bucket, but for a healthy meal, you need to invest at least a few minutes in chopping, rinsing or grilling. The result is worth the effort, Mitchell says. "When you prepare dishes yourself, you can see exactly which ingredients are going into it and make conscious choices about what you truly want to eat," she says.
What Your Doctor Isn’t Telling You
What Your Doctor Isn’t Telling You
Patients trust their doctor and hold their advice in high regard. Yet, your doctor may not have the time and skills to effectively communicate optimal diet and lifestyle advice in a way that allows you to make behavioural changes. Without changing the behaviours that made you unhealthy, you won’t be able to reach your health goals …and keep them! Do you need more sleep? Should you change what you’re eating? Are your thoughts or habits sabotaging your efforts? There is a healthier way to live – and you deserve to live healthy!
“Outside Pritikin, in the ‘real world’ of medical care, we doctors have little time to listen. About seven minutes. Then we pick up a pad and write a prescription. We can do a lot of harm that way,” observes Pritikin’s Medical Director Danine Fruge, MD. “At Pritikin, we take seriously the Latin meaning of the word ‘doctor’ – which is ‘teacher.’”
What is eating healthy?
Your doctor has recommended that you eat healthy. Yet, studies suggest only 12 percent of physician office visits include counseling about diet. As such, many turn to the internet which is swarming with vastly different definitions of what eating healthy means, and left frustrated and unsuccessful finding what eating healthy truly is. For most, eating healthy is a balanced diet rich in whole foods (foods that have not been processed or come in a box). It’s easier than it sounds. Start by adding more vegetables or fruits every time you eat. That could be making salad a staple at every dinner, substituting a side of vegetables for fries, or packing an apple in your pocket to keep you away from the donuts and vending machines when you’re on the go.
For some, getting personalized diet advice may be invaluable from a qualified health care professional. Across the country, and perhaps even in your city here are physicians and clinics have been recognized as Pritikin Centers of Excellence. Such centers can assist you in making healthy lifestyle changes in partnership with the team of nutrition, fitness and behaviour experts from the Pritikin Center in Miami, Florida.
The program taught at the Pritikin Center has been documented in more than 100 peer-reviewed published studies, and successfully reduces risk factors for heart disease and other conditions. The program has proven so successful that over 30 hospitals across the United States are now modeling it in their cardiac rehabilitation programs. As part of their commitment to provide cardiac patients with the best care, these hospital facilities have adopted the Pritikin Intensive Cardiac Rehabilitation (ICR) program. Pritikin ICR is a Medicare-approved, comprehensive lifestyle change program that teaches patients how to maximize recovery from a cardiovascular disease-related event.
My Doctor says I need to lose weight
But, you’ve tried that diet. And, that other one too. Frustratingly the weight just keeps coming back. Your body is driven to put the weight back on when you return to habits that promote weight gain. One can’t underestimate the impact of social forces, socioeconomic status, education, psychology and addictions on your ability to maintain a lower body weight. Researchers know some people need more support to maintain a lower body weight than they did to lose the weight originally. This is typically more support than your doctor can offer.
Any chance it is not your diet but your lifestyle that is holding you back? Hold on! Jumping off the couch, if you’ve been there for months, and trying to run a few miles could leave you frustrated, or worse injured. A professional fitness expert can help you successfully become an active, healthy person. To help get you started, here’s a complete exercise plan for beginners. For over four decades, Pritikin fitness experts have been helping people from around the world enjoy safe, effective exercise.
Let’s Talk
Ready to have a complete conversation about what your body needs to be healthy? During a stay at the Pritikin Longevity Center in Florida, you’ll work with a team of doctors and other helpful healthy lifestyle experts from nutritionists to chefs, therapists and personal trainers. Come have the conversations you can’t have in a regular doctor visit. Learn how to successfully reach your health goals and maintain them back at home in your everyday life.
Lose Weight at the Pritikin Weight-Loss Retreat
Take life to the next level, and be all that you can be. That’s what a vacation at Pritikin is all about. Live better. Look better. And best of all, feel better.
Simple Ways to Plan, Enjoy, and Stick to a Healthy Diet
Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your health, and boosting your mood. If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone. It seems that for every expert who tells you a certain food is good for you, you’ll find another saying exactly the opposite. But by using these simple tips, you can cut through the confusion and learn how to create—and stick to—a tasty, varied, and nutritious diet that is as good for your mind as it is for your body.
What is a healthy diet?
Eating a healthy diet doesn’t have to be overly complicated. While some specific foods or nutrients have been shown to have a beneficial effect on mood, it’s your overall dietary pattern that is most important. The cornerstone of a healthy diet pattern should be to replace processed food with real food whenever possible. Eating food that is as close as possible to the way nature made it can make a huge difference to the way you think, look, and feel.
The Healthy Eating Pyramid
Healthy eating pyramid
The Harvard Healthy Eating Pyramid represents the latest nutritional science. The widest part at the bottom is for things that are most important. The foods at the narrow top are those that should be eaten sparingly, if at all.
The fundamentals of healthy eating
While some extreme diets may suggest otherwise, we all need a balance of protein, fat, carbohydrates, fiber, vitamins, and minerals in our diets to sustain a healthy body. You don’t need to eliminate certain categories of food from your diet, but rather select the healthiest options from each category.
Protein gives you the energy to get up and go—and keep going—while also supporting mood and cognitive function. Too much protein can be harmful to people with kidney disease, but the latest research suggests that many of us need more high-quality protein, especially as we age. That doesn’t mean you have to eat more animal products—a variety of plant-based sources of protein each day can ensure your body gets all the essential protein it needs. Learn more »
Fat. Not all fat is the same. While bad fats can wreck your diet and increase your risk of certain diseases, good fats protect your brain and heart. In fact, healthy fats—such as omega-3s—are vital to your physical and emotional health. Including more healthy fat in your diet can help improve your mood, boost your well-being, and even trim your waistline. Learn more »
Fiber. Eating foods high in dietary fiber (grains, fruit, vegetables, nuts, and beans) can help you stay regular and lower your risk for heart disease, stroke, and diabetes. It can also improve your skin and even help you to lose weight. Learn more »
Calcium. As well as leading to osteoporosis, not getting enough calcium in your diet can also contribute to anxiety, depression, and sleep difficulties. Whatever your age or gender, it’s vital to include calcium-rich foods in your diet, limit those that deplete calcium, and get enough magnesium and vitamins D and K to help calcium do its job. Learn more »
Carbohydrates are one of your body’s main sources of energy. But most should come from complex, unrefined carbs (vegetables, whole grains, fruit) rather than sugars and refined carbs. Cutting back on white bread, pastries, starches, and sugar can prevent rapid spikes in blood sugar, fluctuations in mood and energy, and a build-up of fat, especially around your waistline. Learn more »
Making the switch to a healthy diet
Switching to a healthy diet doesn’t have to be an all or nothing proposition. You don’t have to be perfect, you don’t have to completely eliminate foods you enjoy, and you don’t have to change everything all at once—that usually only leads to cheating or giving up on your new eating plan.
A better approach is to make a few small changes at a time. Keeping your goals modest can help you achieve more in the long term without feeling deprived or overwhelmed by a major diet overhaul. Think of planning a healthy diet as a number of small, manageable steps—like adding a salad to your diet once a day. As your small changes become habit, you can continue to add more healthy choices.
Setting yourself up for success
To set yourself up for success, try to keep things simple. Eating a healthier diet doesn’t have to be complicated. Instead of being overly concerned with counting calories, for example, think of your diet in terms of color, variety, and freshness. Focus on avoiding packaged and processed foods and opting for more fresh ingredients whenever possible.
Prepare more of your own meals. Cooking more meals at home can help you take charge of what you’re eating and better monitor exactly what goes into your food. You’ll eat fewer calories and avoid the chemical additives, added sugar, and unhealthy fats of packaged and takeout foods that can leave you feeling tired, bloated, and irritable, and exacerbate symptoms of depression, stress, and anxiety.
Make the right changes. When cutting back on unhealthy foods in your diet, it’s important to replace them with healthy alternatives. Replacing dangerous trans fats with healthy fats (such as switching fried chicken for grilled salmon) will make a positive difference to your health. Switching animal fats for refined carbohydrates, though (such as switching your breakfast bacon for a donut), won’t lower your risk for heart disease or improve your mood.
Read the labels. It’s important to be aware of what’s in your food as manufacturers often hide large amounts of sugar or unhealthy fats in packaged food, even food claiming to be healthy.
Focus on how you feel after eating. This will help foster healthy new habits and tastes. The healthier the food you eat, the better you’ll feel after a meal. The more junk food you eat, the more likely you are to feel uncomfortable, nauseous, or drained of energy.
Drink plenty of water. Water helps flush our systems of waste products and toxins, yet many of us go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.
Moderation: important to any healthy diet
What is moderation? In essence, it means eating only as much food as your body needs. You should feel satisfied at the end of a meal, but not stuffed. For many of us, moderation means eating less than we do now. But it doesn’t mean eliminating the foods you love. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner—but not if you follow it with a box of donuts and a sausage pizza.
Try not to think of certain foods as “off-limits.” When you ban certain foods, it’s natural to want those foods more, and then feel like a failure if you give in to temptation. Start by reducing portion sizes of unhealthy foods and not eating them as often. As you reduce your intake of unhealthy foods, you may find yourself craving them less or thinking of them as only occasional indulgences.
Think smaller portions. Serving sizes have ballooned recently. When dining out, choose a starter instead of an entree, split a dish with a friend, and don’t order supersized anything. At home, visual cues can help with portion sizes. Your serving of meat, fish, or chicken should be the size of a deck of cards and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb. By serving your meals on smaller plates or in bowls, you can trick your brain into thinking it’s a larger portion. If you don’t feel satisfied at the end of a meal, add more leafy greens or round off the meal with fruit.
Take your time. It’s important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly and stop eating before you feel full.
Eat with others whenever possible. Eating alone, especially in front of the TV or computer, often leads to mindless overeating.
Limit snack foods in the home. Be careful about the foods you keep at hand. It’s more challenging to eat in moderation if you have unhealthy snacks and treats at the ready. Instead, surround yourself with healthy choices and when you’re ready to reward yourself with a special treat, go out and get it then.
Control emotional eating. We don’t always eat just to satisfy hunger. Many of us also turn to food to relieve stress or cope with unpleasant emotions such as sadness, loneliness, or boredom. But by learning healthier ways to manage stress and emotions, you can regain control over the food you eat and your feelings.
It’s not just what you eat, but when you eat
Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, while eating small, healthy meals keeps your energy up all day.
Avoid eating late at night. Try to eat dinner earlier and fast for 14-16 hours until breakfast the next morning. Studies suggest that eating only when you’re most active and giving your digestive system a long break each day may help to regulate weight.
Add more fruit and vegetables to your diet
Fruit and vegetables are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber. Focus on eating the recommended daily amount of at least five servings of fruit and vegetables and it will naturally fill you up and help you cut back on unhealthy foods. A serving is half a cup of raw fruit or veg or a small apple or banana, for example. Most of us need to double the amount we currently eat.
To increase your intake:
Add antioxidant-rich berries to your favorite breakfast cereal
Eat a medley of sweet fruit—oranges, mangos, pineapple, grapes—for dessert
Swap your usual rice or pasta side dish for a colorful salad
Instead of eating processed snack foods, snack on vegetables such as carrots, snow peas, or cherry tomatoes along with a spicy hummus dip or peanut butter
How to make vegetables tasty
While plain salads and steamed veggies can quickly become bland, there are plenty of ways to add taste to your vegetable dishes.
Add color. Not only do brighter, deeper colored vegetables contain higher concentrations of vitamins, minerals and antioxidants, but they can vary the flavor and make meals more visually appealing. Add color using fresh or sundried tomatoes, glazed carrots or beets, roasted red cabbage wedges, yellow squash, or sweet, colorful peppers.
Liven up salad greens. Branch out beyond lettuce. Kale, arugula, spinach, mustard greens, broccoli, and Chinese cabbage are all packed with nutrients. To add flavor to your salad greens, try drizzling with olive oil, adding a spicy dressing, or sprinkling with almond slices, chickpeas, a little bacon, parmesan, or goat cheese.
Satisfy your sweet tooth. Naturally sweet vegetables—such as carrots, beets, sweet potatoes, yams, onions, bell peppers, and squash—add sweetness to your meals and reduce your cravings for added sugar. Add them to soups, stews, or pasta sauces for a satisfying sweet kick.
Cook green beans, broccoli, Brussels sprouts, and asparagus in new ways. Instead of boiling or steaming these healthy sides, try grilling, roasting, or pan frying them with chili flakes, garlic, shallots, mushrooms, or onion. Or marinate in tangy lemon or lime before cooking.
Plan quick and easy meals ahead
Healthy eating starts with great planning. You will have won half the healthy diet battle if you have a well-stocked kitchen, a stash of quick and easy recipes, and plenty of healthy snacks.
Plan your meals by the week or even the month
One of the best ways to have a healthy diet is to prepare your own food and eat in regularly. Pick a few healthy recipes that you and your family like and build a meal schedule around them. If you have three or four meals planned per week and eat leftovers on the other nights, you will be much farther ahead than if you are eating out or having frozen dinners most nights.
Shop the perimeter of the grocery store
In general, healthy eating ingredients are found around the outer edges of most grocery stores, while the center aisles are filled with processed and packaged foods that aren’t good for you. Shop the perimeter of the store for most of your groceries (fresh fruits and vegetables, fish and poultry, whole grain breads and dairy products), add a few things from the freezer section (frozen fruits and vegetables), and visit the aisles for spices, oils, and whole grains (like rolled oats, brown rice, whole wheat pasta).
Cook when you can
Try to cook one or both weekend days or on a weekday evening and make extra to freeze or set aside for another night. Cooking ahead saves time and money, and it is gratifying to know that you have a home cooked meal waiting to be eaten.
Challenge yourself to come up with two or three dinners that can be put together without going to the store—utilizing things in your pantry, freezer, and spice rack. A delicious dinner of whole grain pasta with a quick tomato sauce or a quick and easy black bean quesadilla on a whole wheat flour tortilla (among endless other recipes) could act as your go-to meal when you are just too busy to shop or cook.
Eating Right Isn't Complicated
Eating right doesn't have to be complicated — simply begin to shift to healthier food and beverage choices. Start building a smarter plate by choosing fruits and vegetables, whole grains, lean protein and low-fat dairy — foods that are packed with the nutrients you need without all the added sugars and solid fats. In addition, you can help reduce your risk of high blood pressure, heart disease and stroke by eating less sodium.
Unsure where to start? Here are tips for building a smarter plate. Tweet this
Focus on Variety
Choose a variety of foods from all the food groups to get the nutrients your body needs. Fruits and vegetables can be fresh, frozen or canned.
Eat more dark green vegetables such as leafy greens and broccoli and orange vegetables including carrots and sweet potatoes.
Vary your protein choices with more fish, beans and lentils.
Aim for at least 3 ounces of whole-grain cereals, breads, crackers, rice or pasta every day.
Know Your Fats
Look for foods low in saturated fat and trans fat to help reduce your risk of heart disease.
Make most of the fats you eat monounsaturated and polyunsaturated oils.
Check the Nutrition Facts label on food packaging.
Eat Fewer Foods High in Solid Fats
Opt for lean ground beef, turkey, chicken, fish, beans, lentils and tofu. Cut back on processed meats such as hot dogs, salami and bacon.
Grill, broil, bake or steam foods instead of frying.
Cook with healthy oils such as olive, canola and sunflower oils in place of partially-hydrogenated oils or butter.
Select low-fat or fat-free milk, yogurt and cheese.
Choose Foods and Drinks with Little or No Added Sugars
Drink mostly water and opt for low-fat or fat-free milk or 100-percent fruit juice in moderate amounts.
Add lemons, limes or cucumbers to water or drink unsweetened carbonated water.
Eat fresh fruit for dessert more often than cakes, cookies or pastries.
Buy foods with little-to-no added sugars, including unsweetened applesauce or unsweetened whole-grain cereals.
Cut Back on Sodium
Use herbs and spices to season foods instead of salt.
Hold the salt when you cook pasta, rice and vegetables.
Read the Nutrition Facts label to compare the sodium content of high-sodium foods such as pre-made foods, frozen meals, bread, canned soups and vegetables.
Think nutrient-rich rather than "good" or "bad" foods. Tweet thisThe majority of your food choices should be packed with vitamins, minerals, fiber and other nutrients, and lower in calories. Making smart food choices can help you stay healthy, manage your weight and be physically active.
Shelcal CT Tablet
Information about Shelcal CT Tablet
Shelcal-CT tablet has a balanced mix of Calcium and Calcitriol (vitamin D).
Calcium plays a very important role in the body. It is necessary for normal functioning of nerves, cells, muscle, and bone. If there is not enough calcium in the blood, then the body will take calcium from bones, thereby weakening bones. Thus intake of Calcium is necessary to keep the bones strong. Calcitriol (Vitamin D) helps the body absorb calcium and phosphorus. Calcitriol is used to treat low level of calcium in the blood of patients whose kidney or parathyroid glands are not working properly.
Shelcal-CT is beneficial in increasing muscle mass, preventing loss of bones & in prevention and treatment of decreased calcium deposits in body
Use under medical supervision.
Sunday, March 17, 2019
Newborn Baby Care – Important Tips for Parents
The first few months with your newborn can be chaotic and overwhelming for first-time parents. You will get all kinds of contradicting advice from everyone about newborn baby care. Deciding what advice to follow in regards to newborn care can be confusing. Caring for a newborn is exhausting and challenging, but it is also one of the most wonderful and rewarding experiences of your life.
Tips to Take Care of Newborn Baby
Taking care of a newborn is obviously a challenge when it is your first time. So, here are ten ways that will assist you in taking care of a newborn baby:
1. Feeding
It is very important to feed the baby on time. A newborn has to be fed every 2 to 3 hours, which means you need to nurse her 8-12 times in 24 hours. An infant should be fed only breast milk for the first 6 months of life. Breast milk contains vital nutrients and antibodies that are required for a baby’s survival and growth. Nurse the baby for 10 minutes at least. Hold the breast near your baby’s lips until she latches on firmly and starts sucking. If the baby has latched on correctly, the mother will not experience any pain in her nipples. The breast should feel less full once the baby is done the feeding. This is an indication that the baby is getting enough milk. In case breast milk is not an option, feed the baby with a doctor-recommended formula. The baby should get 60 to 90ml of formula per feeding.
Feeding a newborn
2. Burping
Once the baby is fed, she needs to be burped. Babies swallow air while feeding, which causes gas and colic in their tummies. Burping expels this excess air, thus aiding in digestion and preventing spit-ups and stomach colic. Gently hold the baby against your chest with one hand. Her chin should rest on your shoulder. Pat or stroke her back very gently with your other hand until she burps.
3. How to Hold Your Newborn
It is very important to ensure that you are supporting your baby’s head and neck with one hand while holding her. This is because her neck muscles are not yet strong enough to hold up the head independently. The backbone is also still growing and becoming stronger. The neck will be able to support the head on its own only after 3 months of age. So pay attention to supporting your baby’s head and neck while taking care of a newborn baby.
4. Umbilical Cord Stump Care
An important aspect of newborn baby care in the 1st month is caring for the umbilical cord stump. Do not bathe your baby for the initial 2-3 weeks. Give her a sponge bath instead with lukewarm water. Keep the navel area clean and dry. Keep the baby’s diaper folded down so that the stump can dry. Disinfect your hands before handling the navel area. To clean, use a damp cloth and dry with a clean, absorbent cloth. Lookout for signs of infection in the cord-stump area. If there is redness, swelling, smelly discharge or pus, and bleeding in the navel area, take the baby to a paediatrician.
5. Diapering
Changing diapers frequently is an important aspect when taking care of a newborn baby after delivery. If your baby is getting sufficient breast milk or formula, she will wet at least 6 to 8 diapers in a day, along with regular bowel movements. Change her diaper frequently, as soon as it feels full. You may even have to change it at least 10 times a day. To change a dirty diaper, you will need a changing sheet, gentle diaper wipes, diaper rash cream or baby powder and fresh diapers. In order to prevent UTI, wipe your baby girl from front to back rather than back to front. And let your baby remain without a diaper for a few hours each day.
Changing the diaper of a newborn baby
6. Bathing
Bathing a newborn is a delicate task. You should start bathing the baby 2 to 3 times a week after the cord stump dries and falls off. Make sure you have all the bathing and changing supplies ready before you take the baby for a bath. Bath time just before bedtime helps babies sleep more soundly. You will need an infant bathtub, lukewarm water, mild baby soap or body wash, a washcloth, soft towel, baby lotion or cream, new diaper, and fresh baby clothes. Get your partner or a family member to help, so that one person can hold the baby’s neck and head above the water while the other bathes the baby. Use soap sparingly. Clean the baby’s genitals, scalp, hair, neck, face, and any dried mucous that has collected around the nose with the washcloth. Rinse your baby’s body with lukewarm water. Once this is done, dry the baby’s body with a soft towel, apply lotion and put on a fresh diaper and baby clothes.
7. Massaging
Massaging is a great way to bond with your baby. It also helps in soothing the baby to sleep and in improving blood circulation and digestion. Spread a small quantity of baby oil or lotion on your hands. Next, gently and rhythmically stroke her body. Maintain eye contact with the baby and talk to her when massaging her body. A good time to massage the baby is before her bath.
8. Handling Your Newborn
There are a few things to keep in mind when playing with your baby. Never shake your baby as her internal organs are delicate and can be damaged by vigorous shaking. Do not throw the baby up into the air, as this can be dangerous. Always disinfect or wash your hands before handling the baby, as their immune systems are not fully developed, and they are vulnerable to infections. Ensure that your baby is fastened securely in a stroller, car seat, or baby carrier if you are taking her out. Make your baby lie on her tummy every day for a short while. This will make her neck and back muscles stronger. It will also improve her vision, as she will need to look up and sideways to see.
9. Sleeping
Newborns need to sleep for about 16 hours a day in the first 2 months. They usually take naps that are 2 to 4 hours long and wake up if they are hungry or wet. As the baby needs to be fed every 3 hours, you may need to wake her and feed her. Do not worry in case she does not follow the ideal newborn sleep pattern. Every baby is different and has a different sleep cycle. You should also remember to alternate your baby’s head position while she is sleeping. This prevents the formation of flat spots on the head. Make sure you put the baby to sleep on her back to avoid suffocation. A mother should try to take naps along with the baby. She can also use the time to have a bath or eat a meal peacefully while her baby is asleep.
Making a newborn fall asleep
10. Trimming Nails
Newborn nails grow very fast. The baby may scratch her own face or body with her hand movements. Hence, it is important to keep the baby’s nails trimmed. As the nails of a baby are soft, so use baby nail clippers. Try and trim the nails gently when the baby is asleep. Do not trim it too deeply as the nails are very tender and it could be painful for the baby. Do not trim the edges of the nails as this will cause ingrown nails.
New parents should seek help from family or friends so that they can rest and take care of themselves too. First-time parents of a newborn can be quite perplexed about several aspects of newborn baby care. This article will help new moms care for their newborns with confidence.
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Matar Paneer Recipe Restaurant Style - cottage cheese and peas curry recipe
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गणेश पुराण में वर्णित है: “प्राच्यां रक्षतु बुद्धिशा,अग्नेयां सिद्धिदायक: दक्षिणस्याम उमापुत्रो, नैऋत्यं तु गणेश्वर, प्रतिच्यां विघ्नहर्ता...
