00:00ETV Bharat and Freedom Healthy Cooking Oil present Fit Hoga Bharat Start Ches Indi 30 days free online yoga, zumba, dance, fitness, nutrition, diet tips, free plus every Sunday Begum Pet lo on ground meetups.
00:1656% of the diseases caused because of food.
00:31Well, let us understand that our lifestyle is changing as per our professions and as per the need.
00:39Rural areas and urban areas are different population and we are looking for quick and easy recipes.
00:47So that is a reason where we are adapting to a lifestyle where ultra processed foods are coming into picture, ready to eat foods are coming into picture.
00:59Also, we want less cooking time and faster output.
01:03So this is one of the reasons where inadequate cooking time could lead to a diseased condition.
01:12Second thing, let us understand that if you are always into processed food, if you are craving for more junk food or if you are always looking to, you know, cater to our taste buds, whether it is spicy, tangy, sweet, all these flavors naturally help us to release our stress.
01:30But in some way or the other, we are also expressing our concern.
01:35I have not eaten for a long time.
01:36Let me just take a meal or let me rejoice with a friend.
01:40Let me go out for a family gathering and have good, deep, oily foods.
01:46That is also a part wherein our food habits change.
01:50This is one of the reasons when our food choices become our taste consuming choices, the invitation to the diseases increases.
02:02Third, more important thing is we are constantly in stress, whether it is our work, whether it is family, lack of sleep.
02:10All these childhood habits which were inculcated by our parents have changed over a period of time.
02:15Lack of exercising, lack of water intake or lack of fluid also results to produce more of cortisol, which is a stress increasing hormone and this alters our appetite.
02:30So when we are hungry, we look for food as a comfort rather than going for a healthy food option.
02:36Diet would always be understood as do I eat this or do I eat that.
02:43But to conclude, I would say having a healthy choice in proportion and also looking for an option which is probably a steamed, a home cooked food or a comfort food like salads, sprouts and handful of snacks,
03:03which could be roasted items, which could be roasted items are always a top on list and allows the person to consume in a natural way.
03:17For a 0 to 2 year old, the diet first primarily starts with mother's feed and then introduction of complementary feeding along with breastfeeding.
03:26From the age group category of 2 to 5, the food varieties increase and we say according to the WHO, 3 plus 2 meal patterns, whereas we have 3 basic meals of breakfast, lunch and dinner and 2 snacking meals.
03:41Going to the age group of 6 to 10 and 12 to 18, this is a pediatric age group where the energy requirements are high.
03:50They are school going children, college going children, building blocks of energy such as proteins need to be inculcated in their diet.
03:57They need to look confident, understand that whatever they eat, the body is in need for it, nutrients should be adequate.
04:05So we continue with the same meal pattern of 3 basic meals that is breakfast, lunch, dinner and 2 snacking meals.
04:12In case the child is opting for one more snack, could be a bedtime milk or a fruit, we should not stop them because their calorie requirements are increasing.
04:21For a working age group category between 21 to 45, we allow them to understand the nature of work, what kind of activities they are doing,
04:33whether they are into sedentary lifestyle, moderate lifestyle, what kind of exercise they are doing.
04:38I am now speaking about the age group category 45 to 60, whether work, stress would be higher, there would be additional responsibilities and people would look after a change of habit.
04:51When this age group is catered to, we understand portioning control also plays an important role.
04:59Anything in excess, it could be oil, it could be ghee, it could be carbohydrates, would lead to a different nutrient deficiency.
05:10Also, after a day is over with all the activities, if exercise in a form of some yoga workout is not done,
05:22then the process of digestion slows down and that is the reason moderate obesity is found out in this category.
05:31When I am talking about the geriatric population, that is 60 plus, 60 to 75 and 75 to 90,
05:40the life expectancy post 60 basically works with how much you have exercised and how much you have eaten well.
05:48When we are talking between 60 to 75, you need to understand maintaining the timings of eating because you might be on a medication,
05:57you might be having an underlying condition, you might have had a surgery, you might have had a post-recovery or a surgery is being planned.
06:04Your body requires adequate calories.
06:06The consumption of the calories will be minimum, but we also have to understand that eating on time to have a routine balanced out is the necessity.
06:21Second thing we have to understand that whether it is a female or it is a male,
06:27the male hormones and female hormones are decreasing in their quantity.
06:32So, there could be mood swings and because of mood swings, you may not be eating.
06:38Third thing we have to understand, sleep gets compromised.
06:42You might be catching up on some sleep in the afternoon or you might be missing on the sleep in the night.
06:47So, this also causes an indigestion effect.
06:51So, for a balanced plate, the Indian government and along with NIN and ICMR have laid a beautiful concept of balanced plate
07:06where you have proteins, fats, vitamins, minerals, carbohydrates adequately placed.
07:12Colourful diet is something which is new, where in vegetable colours, opting for 3 to 4 vegetables along with fruits is a mandate requirement for an individual.
07:25Having curd, having sprouts, having buttermilk, post meals, adequate water will ensure that the nutrients are benefited for the body.
07:35Tea and coffee, to 1 year old to 18 years old, the appetite is different.
07:48It is not recommended according to the research that a child should consume caffeine or should consume tannins which we get from tea and coffee.
07:59What happens in a child is the digestive power reduces.
08:03Please understand that the child's intestinal microflora, that means the good bacterias in the intestine, are in a growing category.
08:13And their growth keeps happening when we are giving them good food.
08:19But when we are giving them caffeine, when we are giving them tannin, their absorption capacity of good nutrients diminishes.
08:26So, that is why strictly not to the age group of 0 to 18 years.
08:33In the age group of 18 to 45 or 18 to 60, consumption of tea and coffee, as per our habits, being Indians, it is recommended 2 cups a day.
08:48So, a minimum of 250 to 300 micrograms of coffee is recommended, not beyond that.
09:00Secondly, every part of India has a different form of consuming tea and coffee.
09:06It is black coffee, it is black tea, it is tea with masala, it is tea with milk, it is coffee with milk, it is coffee with masala.
09:15So, brewing of tea and coffee plays a very, very important role.
09:22Being from a food quality science background, I can assure and tell you, over-brewing can cause toxicity to your intestines.
09:30So, ensure that whatever consumption of tea and coffee it is, and whatever flavors you want, it should be on a milder level.
09:40Fruits are the king of all the lovely foods that we have.
09:52Why is mango known as the king of fruits?
09:55It is because it is sweet, it is juicy, it is consumed during a specific period of time.
10:00Papaya, pineapple, apple, chiku, all seasonal fruits have some of the other benefits.
10:06Now, when we are talking about natural science, where diet is important, minimum 2 to 3 fruits have to be consumed.
10:18Second thing is, they need to be washed very properly.
10:22See, sourcing of the fruits can be from a fruit seller vendor, it could be a farm directly, it could be a supermarket.
10:31But, what we need to understand, we don't know the process, have they been ripened artificially or have they been ripened naturally.
10:40So, the pesticide content, we are not really sure of.
10:44Second thing, what we have to understand, that they need to be washed and they need to be cleaned with a cloth.
10:52Do not remove the skin, because skin has a lot of fiber.
10:56So, peeling off the apple and then giving it, doesn't make sense.
11:02Fruits have to be consumed as a mid-meal or an evening snack.
11:08During your travel, you can have a fruit in your bag.
11:10If you have a long meeting, you can carry a fruit with you and take a permission to just consume their fruit.
11:17Nothing can stop you from consuming fruits.
11:20Yes, but there is one choice, dislike.
11:25Probably, you have not developed the taste in the childhood.
11:28That is why that feeling still lingers during adulthood.
11:32That you know, you are skeptical about how it might taste.
11:37But believe me, once you start tasting every fruit, the sweetness is going to be helpful for your mind.
11:45Because, fructose is the only sugar coming from the fruits, allowing your brain to work smoothly.
11:55There are few fruits which have low glycemic index.
12:00That means, sugar spikes are not going to be very high.
12:03When you are extremely hungry, or what we call it as medical term, hypoglycemic,
12:08it is always advised that you consume a fruit during that point of time.
12:13Having a canned fruit juice or a fruit juice, fresh fruit juice spikes your sugar levels, which can kill your appetite.
12:25So, intermediately, consumption of fruits is necessary.
12:29And as I said, go for natural and ensure that they are cleaned properly.
12:34One more message I would like to give over here.
12:36From 6 months to 12 months, there are many mothers who feel that, you know, steamed apple, steamed pear is a good way to introduce fruits to the baby.
12:48But as a child nutritionist, I can let you know that steamed fruits do not provide nutrition.
12:55So, kindly grate them and offer them in small bites, which allows the baby to consume it naturally.
13:02Body fitness works on the kind of exercise you are doing.
13:11Remember, walking is the best activity.
13:16An exercise will come with a combination of cardio and a little bit of weight training.
13:23So, an activity and exercise are two different things.
13:27Let's not confuse them.
13:28So, when we are talking about an exercise, we need to understand our muscles require energy to start working on it.
13:38So, before you start an exercise, always ensure you have a good carbohydrate content 45 minutes earlier.
13:47Then you start with your workout.
13:49And then post-workout, you have a good protein substitute.
13:54Now, when I use the word substitute, I do not indicate any supplements.
14:01I would suggest homemade natural protein sources, which could be soy, paneer, sprouts.
14:08Or if you want to go for a non-wet source, you could put eggs and chicken.
14:11To review this, we need to understand that omega-3 and omega-6 properties in an oil are important for helping our polyunsaturated fatty acids to be maintained
14:30and our saturated fatty acid concentration to be lowered down.
14:34Second thing about a specific oil which was asked is rice bran oil.
14:40Because we work more on word of mouth publicity, still in these modern days, we believe that through that the people would be accepting a better quality of oil.
14:56Also, rice bran oil, people say it leaves no residue.
15:01ETV Bharat and Freedom, Healthy Cooking Oil present, Fit Hoga Bharat, Start Ches Indi.
15:0730 days free online yoga, zumba, dance, fitness, nutrition, diet tips, koda, free.
15:13Plus, every Sunday Begum Pet lo on-ground meetups.
15:17Ippude, ETVBharat.com lo register la bandi.
15:20Ippude, ETVBharat.com lo register la bandi.
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