Food And Nutrition - We Are What We Eat

Food and nutrition go hand in hand. Simply defined, food is anything we eat and drink, which provides energy and help our body grow.

Nutrition is the process in which you consume food, digest and absorb them for growth and health.
Most food contain a mix of nutrient types and a healthy diet should include these.

 There are seven major types of nutrients :

 1. Carbohydrates - our main sources of energy, like Whole grains, fruits, honey.

 2.  Fats - our source of energy as well as important in relation to fat soluble vitamins. Some example  of healthy fats are avocados, olives, nuts, seeds, monosaturated oils like olive oil and canola oil.
  
 3.  Proteins - essential for growth and repair, like eggs, fish, meat.

 4. Minerals - necessary for normal functions, though required in traces, for example potassium,       sodium, iodine etc. Fruits and vegetables are rich sources.

 5. Vitamins - play an important role in the chemical processes in the body. Fruits and vegetables are full of vitamins.

 6.  Fiber - helps in digestion. Fiber is found in abundance in whole grains, veggies and fruits.

7.  Water - essential for normal body function as 70% of body is water.

Those who follow a healthy diet reduces their risk of diseases like diabetes and cancer. A poor diet may have adverse effect on your health, causing diseases like anaemia, obesity, cardiovascular diseases and osteoporosis.

 Aim to consume a diet rich in fruits, vegetables, whole grains and healthy fats. Drink atleast 10-12 glasses of water.

Pregnancy diet - what to eat

During pregnancy, the baby's nourishment comes from the food the mother eats. So, it is recommended that the mom-to-be chooses a variety of foods to provide the important nutrients a baby needs for growth and development.

A pregnant women needs more nutrients than others so as to fulfill requirements of a growing baby. Though, eating for two is a myth....you are required to eat just a little more than your usual, not double. The pregnancy diet should include these -

Folic Acid

Folic acid or Folate prevents any birth defects in the baby's spine and brain. It is difficult to get the recommended amount from diet alone, so supplements are needed. The required amount of Folic acid during pregnancy is about 600 mg/day. The main natural source of folate are leafy green vegetables.

Calcium

Calcium is the required to build bones and teeth of a baby. A pregnant women needs about 1000 mg of calcium a day. The main source of calcium are milk, yogurt, cheese, fish.

Iron

Deficiency of this mineral causes anaemia, resulting in fatigue and infections. The daily iron requirement for a pregnant woman is 27 mg/ day.  The major sources of iron are meat, fish, poultry, fortified cereals and beans. For better absorption of iron, vitamin C should be included in the diet.

Proteins

Proteins are the building blocks of a baby's body. The body requires more protein to build important organs like brain and heart. Eggs, meat, fish, nuts are abundant sources of protein.

What To Eat 

During pregnancy special attention should be paid to a women's diet. It should include the five food groups :

Whole Grains

whole grains are not just important source energy in the diet but are also abundant in fiber, iron and vitamins. Examples of whole grains are wheat atta, brown rice, oatmeal, millet, barley etc.

Lean Proteins

A pregnant women should include good source of protein like eggs, fish, milk, cheese etc, to support baby's growth.

Fruits And Vegetables

Fruits and Vegetables are store houses of vitamins and minerals. A pregnant women must have atleast 2-3 serving of each in a day. Try to include different coloured fruits and veggies for optimum effect.

Dairy Products 

Dairy products are abundant in protein, calcium and vitamin D. Aim to have atleast 3-4 serving of dairy such as milk, curd, cheese, paneer etc each day.
Water -  As a mom-to-be, it is essential to drink enough water. Water can help prevent constipation, UTI and hemorrhoids. Aim to drink 12-14 glasses of water every day.

What Not To Eat

Raw Eggs

As they may be contaminated with salmonella, a bacteria causing fever,vomiting and diarrhea.

Sushi

It is not considered safe as it includes uncooked fish, which may contain illness inducing parasites.

Unpasteurized Juices

 Stay away from juice sold at stands as it may not have undergone pasteurization, making it unsafe because of contamination.

Caffiene

 Limit your coffee intake to 2 cups a day.

Alcohol

Alcohol should be avoided.

Along with these diet guidelines, try to include 30 min. of light exercise. Stay calm, meditate and enjoy.

Fashionistas And Faux Pas

Isn't the title of the post too vague?? What is she trying to convey? Why is she behaving like a dumb bimbo?
         Was this your first reaction? ........... Yes ! Then you are in the queue, coz you are not alone. Truly, How can a fashionista ever commit a Faux-pas? And, if she has, then she isn't one. 

                   You are absolutely right with your logic. But you need to know one thing, that no one is born stylish. Style is an ever evolving phenomenon. As we grow, we learn so many new things about ourself and in general. In this process of self discovery, your very own personal style evolves, slowly. Isn't it!  Yes! I can imagine you nodding in affirmation ..........haahaa.

1. What was I thinking ??? -  Does this thought ever cross your mind, when you are surfing through your old pictures ( some may be just a couple of years old ).  I always took great pride in being a style icon for my family and friends. Every one asked for my advice when there was a special occasion, on what to wear, how to style your hair, what kind of shoes would go with a particular outfit and so on....  Sometimes, i too feel "what the hell was I thinking " , when I come across some weird old pics (though rarely! Thank god). Our celebs are no different. Don't believe, have a look :

Sonam kapoor looked like a "Chicken"in this Attire

2. Wearing too much - Overdressing ! Most "Dilliwallahs" could be held guilty of this charge. Just head over to any plush Cafe mid morning, you could find array of women dressed as if they are ready to go clubbing.

3. Wearing too little - is as much a fashion faux pas as overdressing. You should alway dress for the occasion. At almost every party, you find a couple of women wearing halter/off shoulder even during the "Dilli ki sardi". Remember ! Comfort is the key.

Kangana's dress reveals a little too much

4. The wrong shoe -  Either to small or too big for your feet. Julianne Moore was seen wearing a shoe a bit to small , her little toes were literally hanging out.

Julianna Moore has her little toes peeping out

5. To tight/ loose a dress - Reality TV star Kim Kardashian is most often seen in dresses, a size too small. Ofcourse ! A tight fitted dress enhances her curves, but it appears as if it could rip apart any moment.

Our very own Style Icon Sonam Kapoor was seen holding her trousers and adjusting it during the promotions of Aisha.

Sonam holding and adjusting her trouser

6. Transparent - Many Bollywood / Hollywood actresses have been caught on camera wearing a little transparent dress. Have a dekkho :

Priyanka Chopra in transparent dress

Kim Kardashian wearing a transparent skirt, a size too small

7. Too much makeup - Too much makeup not just looks bad, it adds years to your face. Makeup should look  as " natural"  as possible.

Angelina Jolie 's highlighting gone wrong

Aishwarya Rai with over done makeup 

Pics- google
Sonam Aisha pic- pinkvilla

Home Pregnancy Test

Did you ever imagine, the power of two coloured parallel lines..........how it opens a world of hope and happiness, excitement and ecstasy.  Yes! Two pink/purple lines have magical Potency, the ability to make you joyous and blithe. Hey! Don't get confused ! I am referring to the lines appearing on pregnancy test strip, if the test is positive.

A home pregnancy test  is based on the presence of HCG (Human chorionic gonadotrophin) in the urine. It can be detected in the urine after 6 - 14 days of fertilization. Generally, the levels of HCG rise rapidly after implantation. Most home pregnancy test are sensitive to the presence of HCG in urine, even on the first day of missed periods. However, testing early may not give the most accurate result.

At times, the test may be negative. If your periods are irregular, wait for a few more days before conducting a second pregnancy test. Sometimes, the amounts of HCG may not have yet reached the level, where it could be detected. Also, take the first urine of the day as the levels of HCG gets concentrated overnight.

Home pregnancy test kits are easily available over the counter (OTC) and are simple to perform. Read the instruction manual carefully and follow it. Technique may differ from brand to brand. These tests usually take 3 - 5 minutes. If two distinct pink/purple bands appear within 5 minutes, the test is positive whereas the presence of a single band indicate a negative result. Sometimes, it may give invalid  or false  negative/positive. In such cases, it is advisable to visit your gynecologist for further guidance.

How to look slim during your pregnancy

Pregnancy is the most wonderful time in a life of a women. You glow as a result of your inner happiness. You are excited, to be carrying your "little bundle of joy" inside you. It is sheer bliss and joy.....

        But a lot of women are anxious about their growing bellies. Yes, you get bigger by day and gain a considerable amount of weight. A lot of women complain, they "have nothing to wear" or they "look like a sac".

Remember ! Pregnancy is not a disease and it will last for only nine months. You can look as stylish and gorgeous, as you are by Keeping these simple tips in mind -

 1. Don't wear oversized clothes : wearing big clothes to hide your pregnant belly is passé, flaunt your new curves. Oversized clothes makes you look bigger than you are.

 2. Monotones : Wearing contrasting colours as top and bottom, visually cuts your body into two, making you look shorter than you are. Instead, opt for monotones, that is the  top and the bottom are of the same shade. It brings out the uniformity of the silhouette, giving you a leaner look.

 3. V- neck : visually streamlines your torso and elongates your neck, giving you a slimmer appearance.

 4. Boot cut : Rather than going for the usual skinny jeans, opt for a little flared one. It balances your frame and forms a beautiful curve.

 5. Vertical Stripes : The vertical stripes adds length to your body and gives it a svelte look. They look stunning in monochrome.

 6. Long Slit Tops : are the latest craze. It is a top which almost touches your ankles, making you look taller and thinner. It can be worn with denims, tights, shorts, skirts.....almost anything.

 7. Empire waist : It should be your "pick-me-up" dress for a party. It is a high- waist silhouette, cinching below the bust at the smallest part of the waist. The flowy skirt adds "oomph" to your appeal.

 8. Accessories : wearing a long neck piece draws attention away from your chubby face and bust. Otherwise add a scarf or a head gear to instantly perk-up your visage.

 9. Statement shoes : comfort is the key! So, wear statement flats or quirky shoes to add dimension to your personality. If you have to wear heels, make sure your opt for wedges over stilletoes as they add a few inches without compromising on comfort.

 10. Wear your confidence : Be confident and carry yourself  with elan. Nobody is judging you. Go out there and have fun.

 Be happy and enjoy every moment as life will never be the same once your baby arrives.


This post is written for FINDYAHAN.
Images - google and pinterest