Healthy Substitutes to unhealthy foods

Healthy Substitutes to unhealthy foods

By Neha Ranglani  on: 19 December 2014
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With increase in health consciousness, people are now looking out for healthy food stuff everywhere. But rarely people realize that by changing a few ingredients and substituting them with healthy ones, you can actually make your food healthy and add nutritional value to it. Here are some healthy substitutes:

  • White sugar: this has absolutely no nutritional value. It can be substituted with honey/ jaggery which contain a few vitamins and minerals.
  • White rice: has most of its B complex vitamins damaged during processing. It can be substituted with brown rice which is rich in fiber and B complex vitamins.
  • Buffalo milk: is rich in nutrition but has a very high fat content. It can be substitued with cow’s milk/ slim milk which is low in fat and reduces chances of heart problems.
  • White bread: is made of maida which leads to digestion problems later. It can be substitued with multigrain bread made of whole wheat and 7 grains which is more healhy and tasty.
  • Ghee: these days is not 1005 pure and can lead to heart problems. it can be substitued  with olive oil/ rice bran oil which are more heart friendly.

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Most of the people consider diabetes as a minor disease and frame notions about it in their mind. But the fact is very different from all the myths that go around the place. Myth 1: diabetes is not a deadly disease Fact: Diabetes causes 6 million deaths/year and is a serious disease Myth 2: eating too much sugar causes diabetes Fact: no it does no. Eating too much sugar causes obesity, which in turn increases the risk of Diabetes Myth 3: you can get diabetes from others Fact: diabetes is more based on genetic and lifestyle factors. It is not contagious Myth 4: fruits is healthy and you can eat as much as you want Fact: yes fruit is healthy but it also contains carbohydrates which can cause spike in the sugar levels. Hence the dietician has to decide the amount and type of fruit a patient can eat. Myth 5: only overweight people get diabetes Fact: this is not always true as skinny people also develop diabetes due to stress, genetics or other lifestyle factors Myth 6: people with diabetes should not exercise Fact: this is exactly opposite. People with diabetes need to exercise regularly as it helps to lower the blood sugar levels, need for insulin and helps to maintain weight. Myth 7: nothing can prevent diabetes complications: Fact: diabetes complications can be prevented with a good exercise and diet program and regular health checkups. Myth 8: diabetics should avoid carbohydrates completely. Fact: carbohydrates are very important source of fuel to the body. Diabetics have to avoid simple carbs like sugar but can eat complex carbs like whole grains, cereals, pulses etc.
Midnight binging –its side effects
19 December 2014
With increase in social activities, parties, get togethers, outings etc eating late at night it’s a common practice today. Many people also work till late nights, students study, youngsters overnights etc are common reasons to binge and snack at late hours. But this can be extremely damaging to one health. It ill effects are: Weight gain- as at night BMR (metabolic rate) reduces and overeating or eating at odd hours can convert food to fat. Digestion problems- our body is meant to rest at that time. By binging we tax our digestive system to do more work which ultimately leads to problems like constipation, burping, acidity, ulcers etc. Sleep issues- due to poor digestion and uneasy feeling, many people face insomnia or disturbed sleep patterns.  Skin problems- eating oily, junk and sweet foods at late nights can cause acne, pimples and poor skin texture. Lethargy- midnight snacking can cause tiredness and lethargic feeling on waking up in the morning and can reduce your concentration/focus levels at work. Hence it is best to avoid unhealthy binging. Rather opt for healthy things like fruit, milk, yoghurt, soya milk etc to feel fit and healthy.
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Best Dietician in Mumbai, India 

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 Dietician Neha Chandna is one of the Best Dietician / nutritionist in Khar west , Mumbai.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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