COMMON DEFICIENCIES

Along with the macronutrients the body requires an adequate amount of micronutrients to
maintain optimum health. Hence consuming a balanced diet is important. Along with the diet
and lifestyle the cultures, traditions, climate, food availability, geographic region play a major
role in the diet of the people. As per recent surveys conducted in India, an unexpected
number of people were found facing certain micronutrient deficiencies, the most prevalent
ones are mentioned below.

Iron
The deficiency of iron is seen globally. The WHO has stated that more than 30 percent of the
global population is anemic. Research shows that iron deficiency is mainly seen in adolescent
girls in India. A large population of Indians consumes vegetarian diets that do not contain an
adequate amount of iron levels for various religious, economic, and cultural reasons. Certain
foods can boost iron levels in the body and they are as follows. Sources of iron include non-
vegetarian foods, whole grains, legumes, dried fruits, raisins, dark green leafy vegetables.
Add Vitamin C as it enhances the absorption of iron in the body.

Vitamin D
It is the most common nutrient deficiency among the Indian population even after India
being a tropical country we are not exposed to sunlight as much to avoid getting a tan.
However, sunlight is the most crucial medium to activate Vitamin D levels in the body. The
The prevalence of this deficiency is about 50 to 90 percent of the global population.
Mentioned below are Calcium-rich food items to include in the diet along with exposing
oneself to sunlight. (Approx. 20 to 30 mins early morning)
Dairy products such as milk, curd, paneer, yogurt, cheese, and dark green leafy vegetables.

Iodine
Iodine is necessary for the proper functioning of the thyroid. It is responsible for controlling
the weight of the body as well as the secretion of growth hormone. Iodine is essential to
consume through the food as the body does not produce it. In a study, where 325 Indian
districts were surveyed, 263 districts reported a severe iodine deficiency. Consuming iodized
salt is the best and most convenient source of iodine in our daily diet.

B12
Many of the Indians follow a vegetarian diet and also people who consume nonvegetarian
foods consume them once or twice a week. B12 is mainly found in animal sources that
include dairy products, eggs, fish, meat, and poultry. Consumption of animal sources is not much in India. Folate or vitamin B12 deficiency anemia accounts for more than one-third of
anemia prevalence. Make sure vegetarians include dairy products like curd, milk, paneer.

Vitamin A
Lack of this vitamin can cause weak eyes and even lead to blindness. Breastfeeding the baby
until 6 months can eradicate vitamin A deficiency in the baby. Sources of vitamin A are
yellow, orange fruits and vegetables such as carrot, sweet potato, and eggs. This vitamin is
also known to play an important role in bone health. It is beneficial for fighting depression.

Vitamin C
This nutrient is important for a strong immune system and healthy skin. It was observed in a
a study that 73 percent of people over 60 years of age in India were deficient in this vitamin.
Vitamin C is also required for the absorption of nutrients in the body. Generous consumption
of various fresh fruits, especially the citrus fruits and vegetables like bell peppers ensure
adequate intake of Vitamin C.As Vitamin C is water-soluble and not stored in the body hence
it is essential to include vitamin C rich foods in our daily diet along with Vitamin C
supplements after consulting the physician.

Does a Perfect Diet exist? Find the answer to your question.

Does a Perfect Diet exist? Find the answer to your question.

Does a Perfect Diet exist? Find the answer to your question.

The ever-growing demand for the internet has given birth to augmented opportunities. Not only things are just a click away but even the answers to all the questions are available over the web. The internet is also a one-stop destination for all fitness enthusiasts. Besides fitness tutorials and exercises videos, many people look out the perfect diet regimen to follow. While there are many kinds of diet including Keto, Paleo, Mediterranean, Atkins, and GM diet, it can become confusing which diet one must follow. Every diet promises results, but it again depends on every person’s body.

Traditionally, a diet was simply the way that you ate. Over time it has evolved to mean, “Restricting your current food/calorie intake to lose weight. Most of the new trending diets are based on extreme calorie restriction and deprive you of foods that are very crucial for the body. Every individual has a different set of nutritional requirements to keep them healthy and the body functions to be carried out well.We at TWN, understand each and everyone’s requirements and goals thus designing a customized diet plan for them. Many diets will make you lose weight, of course, that doesn’t mean that they are good for you in the long run. They will make you lose weight but deprive you of essential nutrients and that will lead to you looking and feeling sick.”

According to research done at Stanford medicine, mastering the weight management skills before embarking on a diet helps women avoid backsliding.The Yo-yo dieting or the yo-yo effect is when one follows a diet and loses a good amount of weight and regains it again after some time and then to achieve the same results, follows the same diet again. It is a process that causes the weight to go down and up and eventually affects your metabolism rate, which makes it difficult for you to lose weight later.

This can lead to muscle loss which may also result in a decrease in physical strength and the reverse effect on body fat. In some studies, yo-yo dieting leads to an increase in body fat percent.

The perfect diet does exist, but not in the way that you think. “The right kind of diet is the one that you can stick to all your life. Just by starting to make small sustainable changes to your lifestyle, you can see a great difference over time. Ensure you eat foods that are wholesome, fresh, close to your culture, nutritionally adequate, safe and healthy and remove foods from your diet that can have a negative impact on your health”, she added. For example, added sugars, processed and high sodium food items, fried and foods that contain a high amount of preservatives. Processed foods are stripped of their original nutrient content and fibre. Refined white flour, white pasta, and white sugar are a few examples.

Include food that provides essential vitamins and nutrients to the body to carry the vital functions. Below are some tips you should strictly follow in day-to-day lives.

  • Start your day with immunity-boosting drinks like amla/wheatgrass/aloe/lime juice with 1 Glass of warm water.
  • Include fresh fruits and dark-coloured veggies in your diet. 
  • Drink a good amount of water and get at least 7-8 hours of sleep. 
  • Include more proteins in your diet – Eggs / legumes / sprouts / tofu / cottage cheese / nuts / seeds. 
  • Make sure you are doing at least 30-40 mins of exercise or any physical activity at least 5 – 6 times a week. 
  • Keep changing your oils, you can choose from groundnut, coconut, olive, sunflower, peanut and rice bran oil.

You will be surprised to see how a balanced diet can make you lose weight with an added benefit of you looking fresher, healthier, and happier.

 

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COMMON DEFICIENCIES

Along with the macronutrients the body requires an adequate amount of micronutrients to maintain optimum health. Hence consuming a balanced diet is important. Along with the diet and lifestyle the cultures, traditions, climate, food availability, geographic region...

Why nutritional supplements are important?

Why nutritional supplements are important?

We all know that consuming a balanced diet is important to have optimum health. Having a balanced diet provides the body with the nutrients required to carry out the crucial functions of the body. It is always better to consume varieties of natural foods to obtain...

DO NOT EXCLUDE FATS FROM YOUR DIET!

DO NOT EXCLUDE FATS FROM YOUR DIET!

Just as every machine, gadget, and vehicle need fuel and battery to work, we as humans need fuel (energy) to function well and that comes from food. Food plays a very crucial role in the human body and provides a range of nutrients: vitamins, minerals, water....

SUMMER TIPS

SUMMER TIPS

Let's buckle up and work for the perfect summer body! Workout like a beast and follow a good diet. Friends and Family to enjoy summer beach with. Have loss of water so you can fight the heat! Go to the nearest beach, wear your beach costume and chill 🌞 Follow me on...

Not losing weight even after doing every right?

Not losing weight even after doing every right?

I have come across a lot of people who are working out, following a good diet and yet fail to see any progress. It can be demotivating and many end up giving up. Here are a few things we tend to ignore. Make the change and see the difference Excess salt in your diet:...

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6 ESSENTIAL KEY TO BURNING MORE CALORIES.

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QUICK FIX FOR WEIGHT LOSS?

QUICK FIX FOR WEIGHT LOSS?

Planning on losing weight? FIND A WAY TO ACHIEVE SUSTAINABLE WEIGHT LOSS AND NOT A QUICK FIX. MISTAKE - Going for fad diets which are extreme. Thinking of a diet as a quick fix is the most dangerous thing you can think of. Diets are supposed to be a lifestyle change,...

THE PERFECT DIET FOR YOU

THE PERFECT DIET FOR YOU

Traditionally, a diet was simply the way that you ate. Over time it has evolved to mean, “Restricting your current intake of food to lose weight. The perfect diet does exist, but not in the way that you think. There is no perfect diet that works for every single...

DO NOT EXCLUDE FATS FROM YOUR DIET!

DO NOT EXCLUDE FATS FROM YOUR DIET!

DO NOT EXCLUDE FATS FROM YOUR DIET!

Just as every machine, gadget, and vehicle need fuel and battery to work, we as humans need fuel (energy) to function well and that comes from food. Food plays a very crucial role in the human body and provides a range of nutrients: vitamins, minerals, water. Nutrients provide energy for activity, growth, and all functions of the body such as breathing, digesting food, and building materials for growth and repair of the body.

Food that we eat contains two major groups, Micronutrients, and Macronutrients. Carbohydrates, fats, and proteins are your Macronutrients and Micronutrients are the smaller nutritional categories, such as individual vitamins and minerals. We need both the food groups in the right proportion for the normal function of the body.

The Most popular macronutrient is protein because of its ability to increase muscle mass and then carbohydrate and the least talked about is fats whereas consuming sufficient amounts of each will ensure that your diet is balanced

Fat it is the most concentrated source providing 9 kcal per 1 gram consumed, which is more than double the energy content of protein or carbohydrate (4 kcal per gram) and fibre (2 kcal per gram).

In the diet, fat is a carrier for the Fat- soluble like vitamins A, D, E and K, and supports their absorption in the intestine. Fat also keeps the hormone levels in check and regulate blood – glucose levels and insulin response. And highlighting the most important part and that is that it taste so GOOD!

it is advised that 20-35% of the total daily energy intake should come from dietary sources of fats.

The recommendations for total fat intake are further subdivided into advised intakes for the specific fatty acids.

  1. Saturated fats
  2. Trans fats
  3. Monounsaturated fats
  4. Polyunsaturated fats – Omega 3 Fatty acids and omega-6 fatty acids.

Different types have different chemical structures and physical properties. Saturated and trans fat are known as bad fats, although some amount of saturated fat won’t harm. They tend to be more solid at room temperature (like a stick of butter), while monounsaturated and polyunsaturated fats tend to be more liquid (like liquid vegetable oil).

Saturated fat and Trans fats also raise LDL cholesterol, also known as “bad” cholesterol. Trans fat can also suppress high-density lipoprotein (HDL) levels or “good” cholesterol. Hence it is advised to choose Monounsaturated fats and polyunsaturated fats in your diet and to keep saturated fats to a minimum amount.

BAD FAT GOOD FAT
Samosas, Wadapav, Burger Patty, Chips Nuts, Salmon, Avacados, Seeds

To sum it up in simple words, here are 3 points listed down to understand how should you be consuming fat in your diet.

  • Keep saturated fats to less than 6% of your total daily calories.
  • Eating more unsaturated fats instead of saturated fats can help lower your LDL cholesterol.

Example for unsaturated fats – Sunflower oil, safflower oil, olive oil, peanut oil, canola oil, avocados, and most nuts, seeds. salmon, mackerel, and sardines, flax-seeds, walnuts, canola oil, and soybean oil.

As fats being the most concentrated source of energy, it is advisable you consume the same in moderation. Even the oils you use for cooking, your daily allowance of oil should be around 2 –3 tbsp and the rest can come from Nuts/seeds / fish.

Eating healthy is about making smart choices. 

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COMMON DEFICIENCIES

Along with the macronutrients the body requires an adequate amount of micronutrients to maintain optimum health. Hence consuming a balanced diet is important. Along with the diet and lifestyle the cultures, traditions, climate, food availability, geographic region...

Why nutritional supplements are important?

Why nutritional supplements are important?

We all know that consuming a balanced diet is important to have optimum health. Having a balanced diet provides the body with the nutrients required to carry out the crucial functions of the body. It is always better to consume varieties of natural foods to obtain...

DO NOT EXCLUDE FATS FROM YOUR DIET!

DO NOT EXCLUDE FATS FROM YOUR DIET!

Just as every machine, gadget, and vehicle need fuel and battery to work, we as humans need fuel (energy) to function well and that comes from food. Food plays a very crucial role in the human body and provides a range of nutrients: vitamins, minerals, water....

SUMMER TIPS

SUMMER TIPS

Let's buckle up and work for the perfect summer body! Workout like a beast and follow a good diet. Friends and Family to enjoy summer beach with. Have loss of water so you can fight the heat! Go to the nearest beach, wear your beach costume and chill 🌞 Follow me on...

Not losing weight even after doing every right?

Not losing weight even after doing every right?

I have come across a lot of people who are working out, following a good diet and yet fail to see any progress. It can be demotivating and many end up giving up. Here are a few things we tend to ignore. Make the change and see the difference Excess salt in your diet:...

6 ESSENTIAL KEY TO BURNING MORE CALORIES.

6 ESSENTIAL KEY TO BURNING MORE CALORIES.

 Protein digestion and metabolism burns more calories and soluble fibres being a powerful appetite suppressant can help in the process  Your dedicated 1 hour in the gym is just not enough if you're going to be sitting in front of the desk all day. Being active...

QUICK FIX FOR WEIGHT LOSS?

QUICK FIX FOR WEIGHT LOSS?

Planning on losing weight? FIND A WAY TO ACHIEVE SUSTAINABLE WEIGHT LOSS AND NOT A QUICK FIX. MISTAKE - Going for fad diets which are extreme. Thinking of a diet as a quick fix is the most dangerous thing you can think of. Diets are supposed to be a lifestyle change,...

THE PERFECT DIET FOR YOU

THE PERFECT DIET FOR YOU

Traditionally, a diet was simply the way that you ate. Over time it has evolved to mean, “Restricting your current intake of food to lose weight. The perfect diet does exist, but not in the way that you think. There is no perfect diet that works for every single...

Not losing weight even after doing every right?

Not losing weight even after doing every right?

Not losing weight even after doing every right?

I have come across a lot of people who are working out, following a good diet and yet fail to see any progress.
It can be demotivating and many end up giving up.
Here are a few things we tend to ignore. Make the change and see the difference Excess salt in your diet:

  1. Food high on sodium can cause your body to retain more water, which can show up on the scale as extra pound and also increases your blood pressure and many other health problems. Best to use very little salt to your food.
  2. Excess intake of simple carbs without the right combination:
    Your body breaks them down more quickly than complex carbs, which is in a way a good source of quick energy. However, eating excess simple carbs without the right combination can negatively impact your health because they cause blood sugar to spike quickly and to store extra energy as fat. Plan your meals right with the right combination for maximum nutrient uptake.
  3. Not sleeping enough:
    Sleep deprivation can disturb the hormones that regulate hunger and appetite, which can lead to over eating and weight gain. Chronic sleep deprivation can cause many health problems. So, don’t forget to get your beauty sleep!
  4. Overthinking and stress:
    Stress is something we all can’t avoid, but stress management is important. It leads to elevated cortisol level and a havoc on your metabolism, end result to which would be weight gain and poor health. Weight loss is about your mind and body, make sure you work on both.
  5. Canned and packaged food:
    It contains some amount of preservatives and recent studies show many other health problems. Always prefer fresh, home cooked food.
  6. Inadequate intake of water:
    Not drinking enough water can cause fluid loss in the body and can affect your metabolism rate. Dehydration is not good for your overall health. So, drink it up!
  7. Calorie calculation:
    It’s simple, you need to burn more than you are eating. You will be surprised to know that the digestion process itself burns calorie too. Eating less is not the solution, eating the right food in your calorie frame is important.

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COMMON DEFICIENCIES

Along with the macronutrients the body requires an adequate amount of micronutrients to maintain optimum health. Hence consuming a balanced diet is important. Along with the diet and lifestyle the cultures, traditions, climate, food availability, geographic region...

Why nutritional supplements are important?

Why nutritional supplements are important?

We all know that consuming a balanced diet is important to have optimum health. Having a balanced diet provides the body with the nutrients required to carry out the crucial functions of the body. It is always better to consume varieties of natural foods to obtain...

DO NOT EXCLUDE FATS FROM YOUR DIET!

DO NOT EXCLUDE FATS FROM YOUR DIET!

Just as every machine, gadget, and vehicle need fuel and battery to work, we as humans need fuel (energy) to function well and that comes from food. Food plays a very crucial role in the human body and provides a range of nutrients: vitamins, minerals, water....

SUMMER TIPS

SUMMER TIPS

Let's buckle up and work for the perfect summer body! Workout like a beast and follow a good diet. Friends and Family to enjoy summer beach with. Have loss of water so you can fight the heat! Go to the nearest beach, wear your beach costume and chill 🌞 Follow me on...

Not losing weight even after doing every right?

Not losing weight even after doing every right?

I have come across a lot of people who are working out, following a good diet and yet fail to see any progress. It can be demotivating and many end up giving up. Here are a few things we tend to ignore. Make the change and see the difference Excess salt in your diet:...

6 ESSENTIAL KEY TO BURNING MORE CALORIES.

6 ESSENTIAL KEY TO BURNING MORE CALORIES.

 Protein digestion and metabolism burns more calories and soluble fibres being a powerful appetite suppressant can help in the process  Your dedicated 1 hour in the gym is just not enough if you're going to be sitting in front of the desk all day. Being active...

QUICK FIX FOR WEIGHT LOSS?

QUICK FIX FOR WEIGHT LOSS?

Planning on losing weight? FIND A WAY TO ACHIEVE SUSTAINABLE WEIGHT LOSS AND NOT A QUICK FIX. MISTAKE - Going for fad diets which are extreme. Thinking of a diet as a quick fix is the most dangerous thing you can think of. Diets are supposed to be a lifestyle change,...

THE PERFECT DIET FOR YOU

THE PERFECT DIET FOR YOU

Traditionally, a diet was simply the way that you ate. Over time it has evolved to mean, “Restricting your current intake of food to lose weight. The perfect diet does exist, but not in the way that you think. There is no perfect diet that works for every single...

6 ESSENTIAL KEY TO BURNING MORE CALORIES.

6 ESSENTIAL KEY TO BURNING MORE CALORIES.

6 ESSENTIAL KEY TO BURNING MORE CALORIES.

  1.  Protein digestion and metabolism burns more calories and soluble fibres being a powerful appetite suppressant can help in the process
  2.  Your dedicated 1 hour in the gym is just not enough if you’re going to be sitting in front of the desk all day. Being active throughout the day also plays an important role
  3. Skip Elevators / Escalators and start taking stairs. This counts in your daily energy expenditure (calorie expenditure) which can help you lose weight with a calorie deficit diet.
  4. Exercise strengthens your heart and improves blood circulations which in turn reduces the risk of many health problems. Also, Exercising burns calories.
  5. When you sleep less, your body starts to burn calories at a slower rate to preserve energy. People with adequate sleep burn more calories than people who don’t.
  6. Small healthy frequent meals keep your metabolism cranking, so you burn more calories over the course of day.

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COMMON DEFICIENCIES

Along with the macronutrients the body requires an adequate amount of micronutrients to maintain optimum health. Hence consuming a balanced diet is important. Along with the diet and lifestyle the cultures, traditions, climate, food availability, geographic region...

Why nutritional supplements are important?

Why nutritional supplements are important?

We all know that consuming a balanced diet is important to have optimum health. Having a balanced diet provides the body with the nutrients required to carry out the crucial functions of the body. It is always better to consume varieties of natural foods to obtain...

DO NOT EXCLUDE FATS FROM YOUR DIET!

DO NOT EXCLUDE FATS FROM YOUR DIET!

Just as every machine, gadget, and vehicle need fuel and battery to work, we as humans need fuel (energy) to function well and that comes from food. Food plays a very crucial role in the human body and provides a range of nutrients: vitamins, minerals, water....

SUMMER TIPS

SUMMER TIPS

Let's buckle up and work for the perfect summer body! Workout like a beast and follow a good diet. Friends and Family to enjoy summer beach with. Have loss of water so you can fight the heat! Go to the nearest beach, wear your beach costume and chill 🌞 Follow me on...

Not losing weight even after doing every right?

Not losing weight even after doing every right?

I have come across a lot of people who are working out, following a good diet and yet fail to see any progress. It can be demotivating and many end up giving up. Here are a few things we tend to ignore. Make the change and see the difference Excess salt in your diet:...

6 ESSENTIAL KEY TO BURNING MORE CALORIES.

6 ESSENTIAL KEY TO BURNING MORE CALORIES.

 Protein digestion and metabolism burns more calories and soluble fibres being a powerful appetite suppressant can help in the process  Your dedicated 1 hour in the gym is just not enough if you're going to be sitting in front of the desk all day. Being active...

QUICK FIX FOR WEIGHT LOSS?

QUICK FIX FOR WEIGHT LOSS?

Planning on losing weight? FIND A WAY TO ACHIEVE SUSTAINABLE WEIGHT LOSS AND NOT A QUICK FIX. MISTAKE - Going for fad diets which are extreme. Thinking of a diet as a quick fix is the most dangerous thing you can think of. Diets are supposed to be a lifestyle change,...

THE PERFECT DIET FOR YOU

THE PERFECT DIET FOR YOU

Traditionally, a diet was simply the way that you ate. Over time it has evolved to mean, “Restricting your current intake of food to lose weight. The perfect diet does exist, but not in the way that you think. There is no perfect diet that works for every single...

Simple tricks to boost your immunity and fight off infections.

Simple tricks to boost your immunity and fight off infections.

Simple tricks to boost your immunity and fight off infections.

  1. Start your day with 60 ml amla juice with 1 glass of warm water. Amla rich in vitamin C, helps in boosting immunity.
  2. Include Citrus fruits in your diet. At least two serving of fruits in a day.
  3. Ginger & and Garlic has powerful immunity boosting properties. Include in your diet in small portion every day.
  4. Wheatgrass powder has antioxidant properties which also helps in preventing cancer. You can start your day with it or have it in middle of your meals with water. 
  5. Matcha is rich in polyphenol antioxidant properties which helps build your immunity and protects against heart diseases. You can even have Match tea during the day.
  6. It’s important to keep your Gut happy and improve good bacteria. Yogurt plays a very important role in doing so and helps boost your immunity.

Start now to keep yourself healthy and fight infections!

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COMMON DEFICIENCIES

Along with the macronutrients the body requires an adequate amount of micronutrients to maintain optimum health. Hence consuming a balanced diet is important. Along with the diet and lifestyle the cultures, traditions, climate, food availability, geographic region...

Why nutritional supplements are important?

Why nutritional supplements are important?

We all know that consuming a balanced diet is important to have optimum health. Having a balanced diet provides the body with the nutrients required to carry out the crucial functions of the body. It is always better to consume varieties of natural foods to obtain...

DO NOT EXCLUDE FATS FROM YOUR DIET!

DO NOT EXCLUDE FATS FROM YOUR DIET!

Just as every machine, gadget, and vehicle need fuel and battery to work, we as humans need fuel (energy) to function well and that comes from food. Food plays a very crucial role in the human body and provides a range of nutrients: vitamins, minerals, water....

SUMMER TIPS

SUMMER TIPS

Let's buckle up and work for the perfect summer body! Workout like a beast and follow a good diet. Friends and Family to enjoy summer beach with. Have loss of water so you can fight the heat! Go to the nearest beach, wear your beach costume and chill 🌞 Follow me on...

Not losing weight even after doing every right?

Not losing weight even after doing every right?

I have come across a lot of people who are working out, following a good diet and yet fail to see any progress. It can be demotivating and many end up giving up. Here are a few things we tend to ignore. Make the change and see the difference Excess salt in your diet:...

6 ESSENTIAL KEY TO BURNING MORE CALORIES.

6 ESSENTIAL KEY TO BURNING MORE CALORIES.

 Protein digestion and metabolism burns more calories and soluble fibres being a powerful appetite suppressant can help in the process  Your dedicated 1 hour in the gym is just not enough if you're going to be sitting in front of the desk all day. Being active...

QUICK FIX FOR WEIGHT LOSS?

QUICK FIX FOR WEIGHT LOSS?

Planning on losing weight? FIND A WAY TO ACHIEVE SUSTAINABLE WEIGHT LOSS AND NOT A QUICK FIX. MISTAKE - Going for fad diets which are extreme. Thinking of a diet as a quick fix is the most dangerous thing you can think of. Diets are supposed to be a lifestyle change,...

THE PERFECT DIET FOR YOU

THE PERFECT DIET FOR YOU

Traditionally, a diet was simply the way that you ate. Over time it has evolved to mean, “Restricting your current intake of food to lose weight. The perfect diet does exist, but not in the way that you think. There is no perfect diet that works for every single...