How To Gain Healthy Weight
To gain healthy weight you must opt for healthy cooking and eating methods. The menu for the entire day should represent all essential food groups.
Substitute whole milk with skimmed or toned milk. Similarly opt for curds made from skimmed milk.
Use unpolished rice instead of polished, milled rice. Wherever possible, use whole wheat flour with bran since it is rich in fiber. Maize, millet flour should be used in season. Highly recommended are brown and whole wheat bread too.
Use a minimum amount of water while cooking. Don't discard the water used for soaking or cooking. This can be used in soups, gravies or while kneading dough.
The skin of most root vegetables like radish. Potatoes, colocasia, carrots, yam, turnip etc. prevents the leaking of nutrients. Therefore, boil these vegetables with their skins to retain nutrients.
Don't peel and chop vegetables long before they are to be cooked or served to avoid loss of nutrients. Vegetables should, as far as possible be cut into chunks since the smaller the piece the more the loss of vitamins. Vegetables should also be cooked as soon as possible to retain the nutrients.
Vegetables and fruits should always be washed and then chopped and not the other way around to prevent nutrients from being washed away. Rice pulses should be washed only once or twice in minimum quality of water and cooked in sufficient amount of water so that all the water is absorbed.
To prevent the loss of thiamine (Vitamin A), avoid the use of soda bicarbonate in your cooking.
Fats and oils used a number of times for cooking or frying become slightly toxic and hence should be avoided. Use Teflon coated pans to minimize the amount of oil used. The use of cast iron pans for cooking and iron knives for slicing vegetables has been known to add to the iron content of the diet.
Baking, grilling, roasting, steaming and pressure cooking are a few methods that use a minimum amount of oil.
Keep your refrigerator well stocked with diet- friendly foods, such as fruits, vegetables to satisfy hunger pangs in between meals.
Eating a bowl of salad before lunch or dinner can also reduce the food intake without compromising on the nutritive value of the diet.
Sugar contains empty calories, therefore is unhealthy. But, if you can't do without it use sweet-n-low. Also your daily intake of salt must be kept to the minimum.
To gain healthy weight you must opt for healthy cooking and eating methods. The menu for the entire day should represent all essential food groups.
Substitute whole milk with skimmed or toned milk. Similarly opt for curds made from skimmed milk.
Use unpolished rice instead of polished, milled rice. Wherever possible, use whole wheat flour with bran since it is rich in fiber. Maize, millet flour should be used in season. Highly recommended are brown and whole wheat bread too.
Use a minimum amount of water while cooking. Don't discard the water used for soaking or cooking. This can be used in soups, gravies or while kneading dough.
The skin of most root vegetables like radish. Potatoes, colocasia, carrots, yam, turnip etc. prevents the leaking of nutrients. Therefore, boil these vegetables with their skins to retain nutrients.
Don't peel and chop vegetables long before they are to be cooked or served to avoid loss of nutrients. Vegetables should, as far as possible be cut into chunks since the smaller the piece the more the loss of vitamins. Vegetables should also be cooked as soon as possible to retain the nutrients.
Vegetables and fruits should always be washed and then chopped and not the other way around to prevent nutrients from being washed away. Rice pulses should be washed only once or twice in minimum quality of water and cooked in sufficient amount of water so that all the water is absorbed.
To prevent the loss of thiamine (Vitamin A), avoid the use of soda bicarbonate in your cooking.
Fats and oils used a number of times for cooking or frying become slightly toxic and hence should be avoided. Use Teflon coated pans to minimize the amount of oil used. The use of cast iron pans for cooking and iron knives for slicing vegetables has been known to add to the iron content of the diet.
Baking, grilling, roasting, steaming and pressure cooking are a few methods that use a minimum amount of oil.
Keep your refrigerator well stocked with diet- friendly foods, such as fruits, vegetables to satisfy hunger pangs in between meals.
Eating a bowl of salad before lunch or dinner can also reduce the food intake without compromising on the nutritive value of the diet.
Sugar contains empty calories, therefore is unhealthy. But, if you can't do without it use sweet-n-low. Also your daily intake of salt must be kept to the minimum.
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