To Know Your Ideal Body Weight, BMI & Obesity Degree - CLICK HERE          Call/WhatsApp: +919152419847 / +919820017056 to know more!

What's on your plate this Independence Day?

14 Aug 2015
7257 VIEWS

Independence Day is celebrated annually on 15 August, it is a National Holiday in India commemorating the nation's independence from the British Empire on 15 August 1947. The Indian Flag is a combination of saffron, white & green with a blue chakra & wheel in between. Saffron on the flag symbolizes courage & sacrifice, white - peace & purity & green- faith & chivalry .The blue wheel represents the dynamism of a peaceful change.. Like the colors of the national flag, there are many foods that belong to this family of colors. Let's take a quick look at the healthy and unhealthy foods in orange, white and green. Color plays an important role in stimulating the appetite. So the more attractive and colorful the independence day food is, the more likely it is to be consumed.

ORANGE COLORED FOODS

Orange foods, a healthy aura contains a plethora of nutrients associated with orange colored fruits and vegetables, being beneficial to one's overall health. The abundance of anti-oxidants, vitamins, fiber and phytonutrients in orange foods are good for your skin, eyes and heart and also decrease your risk to diseases.

HEALTHY ORANGE FOODS WHY SHOULD WE EAT THESE?
Sweet potato  They are one of the best orange foods. Being part of the root family, they are high in beta-carotene, magnesium, fiber, potassium and iron.
Oranges Oranges are considered to be superfoods. They have a wealth of nutrients including vitamin C, vitamin A precursors, calcium, potassium, and pectin.
Mangoes Mango is considered to be the king of all fruits and hence it has plenty of Vitamin A and Vitamin C. In addition to that it is also a rich source of Vitamin B6, Probiotic Fiber, copper, potassium and magnesium.
Papaya  Papaya is known to be a good source of vitamin A, Vitamin C, Fiber and antioxidants.
Pumpkin Pumpkin Pumpkin is a rich source of Vitamin A, Fiber and zinc.
Carrots Carrots are a good source of vitamin A, Vitamin c and antioxidants.

 

UNHEALTHY ORANGE FOODS WHY SHOULD YOU AVOID THESE?
Processed cheese Processed cheese is high in fats and also in sodium
Orange juice Orange juice contains added sugars, preservatives and also lacks fiber.
Tang Tang contains added colors, preservatives and sugars
Fanta Fanta is a carbonated drink which is high in sugars and contains added colors.
Candies Candies are very high in sugars and contain added colors.

 

 

WHITE FOODS:

White foods are high in carbohydrates, fibre; anthoxanthins in white foods can help lower your blood pressure and cholesterol. White foods are also known to have anti-inflammatory benefits.

HEALTHY WHITE FOODS WHY WE SHOULD CONSUME THESE?
Rice The health benefits of rice are its ability to provide instant energy, improve bowel movements, and are also known to be an essential source of vitamin B1 to the human body. Not only that rice is rich in zinc and magnesium
Cauliflower is an excellent source of vitamin C, vitamin K, folate, pantothenic acid, vitamin B6 choline, dietary fiber, omega-3 fatty acids, manganese, phosphorus, and biotin.
Milk is a rich source of calcium, phosphorous, magnesium and protein which are all essential for healthy bone growth and development
Yoghurt is known to be a good source of protein, In addition to that, it also contains nutrients like calcium, vitamin B-2, vitamin B-12, potassium, and magnesium.
Tofu Enriched with iron, calcium, and essential minerals such as manganese, selenium, phosphorus, magnesium, copper, zinc and vitamin B1, tofu is a very nourishing food. Apart from that, tofu is also very high in proteins and contains all the eight amino acids important for the body.
Mushrooms They are full of proteins, vitamins, minerals, amino acids, antibiotics and antioxidants. The health benefits of mushrooms include relief from high cholesterol levels, breast cancer, prostate cancer, and diabetes. It also known to help in weight loss, and increases the strength of the immune system
Radish Radishes are rich in ascorbic acid, folic acid, and potassium. They are also a good source of vitamin B6, riboflavin, magnesium, copper, and calcium.
Feta cheese Feta cheese is rich in proteins & calcium. In addition to that feta cheese also contains vitamin B12 and B6.
White Beans White beans are known to be a rich source of protein and fiber. White bean varieties are typically high in potassium, folate, vitamins C and B6, calcium, and iron

 

UNHEALTHY WHITE FOODS WHY WE SHOULD AVOID THESE?
Marshmallows They are high in sugars.
White Chocolate White chocolates are high in sugars i.e 17gms of sugars per ounce so 60% of it is just sugar.
Ice cream Ice cream is known to be high in fats and sugars.
Instant Noodles Instant noodles have substances such as dyes and preservatives.They are  known to be high in calories, have a fairly high salt content and unhealthy saturated fats which can increase the risk of metabolic syndrome
Pasta Pasta is made up of refined flour. Refined white flour in itself contains almost no dietary goodness in itself and its consumption can have negative effects on health.
Bread White bread is made up of refined flour which has less fiber, fewer B vitamins and also lacks antioxidants

 

 

GREEN FOODS:

Green foods are packed with nutrients and are an extremely important part of our diet. Green foods are a great source of phytonutrients and also have great healing powers. The power of green can revitalize one's health as green foods are easy on glucose levels. Greens are very low in sugars as they're packed with fiber and water in fact they are known to help in regulating the blood sugar levels throughout the day.

HEALTHY GREEN FOODS WHY WE SHOULD EAT THESE?
Spinach Spinach is an excellent source of iron, vitamin K,vitamin A, vitamin C, folic acid, manganese, magnesium, iron and vitamin B2
Okra Besides being low in calories it is full of vitamins such as Thiamin, B6, C, folic acid, riboflavin,& minerals calcium, zinc and dietary fiber
Broccoli Broccoli offers high levels of vitamin C, bone-strengthening vitamin K, and folate, which plays a strategic role in regulating cell growth and reproduction
Cucumber Cucumbers are rich in vitamin K, B vitamins, copper, potassium, vitamin C, and manganese.
Green peas Green peas are a great source of bone-building vitamin K and manganese. They are the significant store of vitamin C that helps in supporting the immune system

Avocados

Avocados contain lutein, an antioxidant that protects eye health, and they're rich in vitamin E.
Capsicum They' are a good source of many important nutrients, including vitamin C, beta-carotene, folate, and vitamin K.
Green  moong Green moong dal is packed with proteins and is also a good source of iron.

 

 

 

Here are few of healthy, tasty and colorful Indian Independence Day Recipes to try:

 

HEALTHY TRICOLOR PASTA SALAD:

This is a delicious and colorful pasta salad with a lot of veggies, making it a healthy snack. Read the full recipe here:

 

 

TRICOLOR SANDWICH MANIA:

Sandwich is always an healthy option to curb your hunger pang. Try the innovative tricolor sandwich this Independence day.Read the full recipe here

 

 

TRICOLOR JUICY PUNCH:

Fresh Juice is packed with nutrients. Try this tricolor juice to celebrate this Independence day.Read the full recipe here:

 

 

TRICOLOUR IDLI FUN:

Idlis are a famous breakfast not only in South India but also all over the world. Idlis are steamed, mild, savory and fluffy, they pair well with nearly any dish. It has fair amount of high-quality compete protein. It is easy to make, but ever thought of tricolor idlis? Try this tricolor idli recipe to make breakfast even more interesting.Read the full recipe here:

 

 

TRICOLOR DHOKLA LOVE:

We all love Dhokla. Dhokla is easy to make, light on your stomach and it will surely fill you up and make your soul happy. Try our delicious and healthy tricolor dhokla. Read the full recipe here:

 

 

TIRANGA PULAV  WONDER:

Pulav is remembered for its exotic aroma and flavor. And the good part is, that it is easy to make at home and healthy. Its time to experiment with your pulav and give something new to your taste buds. Read the full recipe here:

 

 

TIRANGA HALWA CAKE:

We all know and love Halwa. Our festivals are incomplete without a touch of halwa. Apart from the mainstream variety of halwa's(which might not be good for your health and weight) we have some healthy mix of halwa, which you can totally try this time. Read the full recipe here:

Try these healthy and colorful recipes this Independence!

 

 

 


RELATED POST

Online Nutritionist Consultation
Online Nutritionist Consultation