Simmi Khanna CLINICAL DIETITIAN AND LIFETSYLE COACH JAMNAGAR I GUJARAT
H.O.P.E Diet
Looking after my health today gives me a better hope for tomorrow . H-High fibre foods. Fibre plays more of a mechanical role. Even though it doesn’t have any nutritive value, it still plays a major role in boosting our health by regulating sugar and lipid levels.Increasing the satiety value of a meal,Making bowel movements easy,Boosting gut microbiome.Fibre is of two types.Soluble and insoluble. Soluble fibre easily dissolves in water and gets broken down into a gel-like substance whereas insoluble fibre doesn’t dissolve or get digested in the gut. -Soluble fibre: Flaxseeds, apple, sabja ,chia seeds, strawberries, onions, psyllium husk, the gel in lady’s finger. -Insoluble: Green leafy vegetables, whole grains, carrots, celery, outer covering and seeds of lady’s finger. So yes, modern diets are fibre-deprived. One has to make a conscious effort to eat a balanced meal comprising nuts, seeds, fruits, vegetables, whole grains, lentils and legumes to be able to meet daily fibre quota.
O-Omega rich foods Omega-3 fatty acid is like an essential magic wand which helps to treat and prevent several ailments and diseases. The fat present in omega-3 fatty acid is essential for your health and proper functioning of various body organs. The two types of essential fatty acids are omega-3 fatty acids and omega-6 fatty acids. A balance between both is necessary for good functioning of the organs. Omega-3s are found naturally in some foods and are added to some fortified foods. • Fish and other seafood (especially cold-water fatty fish, salmon etc) • Nuts and seeds (such as flaxseed, chia seeds, and walnuts) • Plant oils (such as flaxseed oil, soybean oil, and canola oil) • Fortified foods (such as certain brands of eggs, yogurt, juices, milk, soy beverages, and infant formulas) P-Probiotics Probiotic food is beneficial for health and capable of boosting immunity. The term probiotic means ‘for life’. There are two types of bacteria, good bacteria and bad bacteria.Harmful bacteria are those microorganisms, like yeast, fungi and parasites, that cause diseases. Probiotics are organisms that contribute to the health and balance of the intestine tract and are commonly referred to as the good bacteria. Foods like yogurt, buttermilk, sour cream, milk and soy products like tofu, soy milk, etc. contain probiotic organisms and so do fermented foods. Kefir, homemade pickles, fermented soybean, miso etc E-Enzymes are proteins that accelerate the digestive process. plant-based enzymes that enhance digestion by targeting proteins, carbohydrates, fats, sugars, and fibers. Pineapples, papayas, and ginger root are just a few plant-based foods that contain digestive enzymes. Raw, organic honey, peppermint, and fennel .
FEBRUARY 2021 - 016
