Go grain!

Go grain!

By Neha Ranglani  on: 14 July 2015
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Written by Neha Chandna - Dietician, Nutrition Educator, Exercise Counselor with an M.Sc. in Dietetics and Food Service Management from SVT. She has worked with corporates such as HDFC and Standard Chartered as well as BPOs and MNCs on the Right ways of eating and living!

These days, there are so many products in the market under the term 'multigrain', and we health enthusiasts pick up most of them with the intention of polishing our health. And why not? We are recommended to eat 5 servings of grains a day to give us the required fibre, B-complex vitamins and other nutrients. But not all multigrain products are the same. We have multigrain atta, bread, biscuits, etc., which contain different ingredients. The most common grains used in a multigrain product are wheat, oats, ragi, corn, rice, jowar, etc. A product might contain 3-5 types of grains.



The only thing one needs to keep in mind while opting for a multigrain product is to choose one that mentions 'whole' on the label. There are lots of products that are sold as multigrain products but contain refined flours instead of whole. The idea of a multigrain product is to give you cumulative benefits of whole grains in one.

Multigrain products made from whole grains have the following benefits:

 

  • It's rich in soluble and insoluble fibre, which aids digestion, adds bulk, and prevents constipation. It also helps eliminate cancer-causing toxins from the body. It binds with cholesterol and excretes it, preventing an increase in blood cholesterol levels, thereby protecting your heart. It controls blood sugar levels, which is a great boon for diabetics.
  • It provides you with the much needed B-complex vitamins like B1, B2, B3, B6, folic acid. These vitamins help you convert nutrients from food to energy and thus help you go on throughout the day. They also help in nerve functioning, red blood cells formation, regulating appetite, proper brain functioning, etc.
  • It's a good source of iron, which helps increase haemoglobin levels to supple more oxygen to your brain, muscles, and other organs.
  • It's a good source of protein. Cereals are not a complete source of proteins as they lack amino acid. But multigrain makes up for the deficiencies of amino acid, making it a complete source of protein, which helps repair cells and strengthen muscles.
  • It helps in weight loss. Since it has high fibre content, it makes you feel full faster and for a longer period. For example, 2 wheat rotis is equal to 1 multigrain roti in terms of satiety. This helps you reduce caloric intake, makes you feel good, and assists in weight loss.


The best way to include them in your diet is to replace your atta with multigrain atta, white bread with multigrain bread, biscuits with multigrain biscuits, etc. The next time you grab a packet of bread, take a look at the multigrain options and choose your pick. Multigrain is the way to good health!



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Calories - 135 kcal Ingredients 30gms oats powder 1/2 onion, chopped 1/2 tomato chopped 1 small green chilly Turmeric (pinch) Red chilly powder Garam masala (pinch) Few coriander leave, chopped Salt to taste 2 tsp oil Method Mix all the above ingredients in a bowl and add water to make a smooth batter. In a nonstick pan, add oil and half portion of the batter and cook on both sides till brown. Repeat with the other half portion and serve with mint chutney.
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I\'m sure every woman would agree with the fact that it\'s easier to please your husband or in-laws through healthy food than your kids. When it comes to food, it\'s tough to understand what kids may agree to eat! With the variety and food options available in the market today, it gets more and more challenging for the mother to meet the child\'s demands not only in terms of taste but also in terms of their health and well being. Junk food like pizzas, burgers, french fries, hot dogs are some of the classic favorites amongst the kids, but these are responsible for problems like obesity, diabetes, high cholesterol, etc. later on in life. But the problem is that if you don\'t give them what appeals to their eyes and taste buds, you will get an untouched tiffin back home at the end of the day. So let\'s see how we can balance the taste needs and health of our children:   Roti pizza: Make a thick roti, top it with tomato sauce, veggies, paneer and bake it in the oven for 10 mins. Soya burger: Make grilled soya and veg tikkis, place them between whole wheat buns along with veggies like tomatoes, lettuce, onions, capsicum. Idli sandwich: Put chutney and butter on each idli, place onions, tomatoes, cucumbers, in between the idlis and serve as a sandwich. Dal pancakes: Make a moong dal pancake and top it with paneer and tomatoes. Egg roti roll: Put chapati in a pan, break the egg so that it coats the chapatti, add all veggies in between and roll it into a roti roll. Chicken Frankie: Take some leftover chicken gravy, place it on a roti with onions and tomatoes and roll it into a Frankie. Ragi uttapa: Mix ragi flour and rice flour with water, add onions, tomatoes, capsicum and make a pancake out of the mixture. Spinach paratha: Make a dough with spinach paste and fill it with low fat paneer to make a paratha. Healthy pasta: Mix whole wheat pasta with tomato sauce and loads of veggies. Pudina rice: Mix veg brown rice pulao with mint leaves and curd. I\'m sure that if these tasty and healthy dishes are part of your kid\'s tiffin, every last bit of it will be completely consumed by your kid. In fact you might have to give him/her two tiffins for their friends too!! Happy parenting!
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Dietitian Neha Chandna (Ranglani) has 8 years of experience in the field. Food and Health is the matter of interest for most of the people today and realizing the need to create awareness and spread the right information to the society, Neha decided to extensively educate herself in the field of nutrition. As a known fact that diet and exercise go hand in hand, She went a step ahead to certify herself as a REEBOK Aerobic instructor. One of the Most Famous & Online Nutritionists Dietitians in Mumbai (Khar west).Neha Chandna, a dietitian in Mumbai, is a university topper in Dietetics from S.V.T. She has worked as a nutritionist for reputed gyms and fitness trainers and as a consultant with doctors and physiotherapists. She deals with sportsmen, individuals who are obese or victims of lifestyle issues- to name a few- diabetes, thyroid, osteoporosis, PCOS etc. and active/exercising sector of society. She educates and conducts seminar/workshops for corporates like banks (HDFC & Standard Chartered Bank), BPOs and MNCs on the Right ways of eating and living. She also takes workshops on Nutrition in Pregnancy and Lactation. Neha Chandna also writes articles for magazines and newspapers like New Woman, Beauty and salon, Hello Mumbai, the afternoon etc. She has also done a couple of interviews for TV9 channel. She is an online consultant for a health social networking website www.ihealthu.com. Dietician Neha Chandna is one of the Best Dietician / nutritionist in Khar west , Mumbai.<span 1.6em;"="">Neha Chandna is a Famous Nutritionist in Khar west & a famous nutritionist in Mumbai for weight loss diet chart and for other diet plan services. Popular dietcian in Mumbai. Consult her for best online Diet charts in Mumbai. 
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