Monthly Archives: October 2013

Be Healthy: Add fiber to your diet

fibre foodsThe word fiber comes from the Latin word fibra, meaning fiber, thread, string or filament and dietary fiber refers to nutrients in the diet that are not digested by gastrointestinal enzymes. Fiber is also known as roughage. It is the indigestible part of plant foods that pushes through our digestive system, absorbing water along the way and easing bowel movements.

Eating fiber has many benefits for your health. They help prevent constipation. They fill you up without giving too many calories and thus help in weight management. People with type 2 diabetes can lower their blood sugars by increasing the fiber intake.  The consumption of soluble fiber has been shown to protect you from developing heart disease by reducing your cholesterol levels.

People with diabetes who consume a lot of fiber tend to need less insulin than those whose fiber intake is low.

Add more fiber and veggies to your diet

  • Choose whole fruits instead of fruit juice. Fruit has fiber in every part of its structure and can be eaten at any time of the day
  • Eat a variety of vegetables everyday
  • Make chapattis using whole wheat flour
  • Brown rice has more fiber than white rice
  • Start the day with high fiber whole grain cereal
  • Try using more peas, beans and lentils. Add beans and legumes to soups
  • Add flax seeds to salads
  • Store vegetables in a visible place in your refrigerator. Keep on hand washed, cut raw vegetables such as Carrots, Cucumber, Broccoli, Radish, red and yellow capsicum in a zip lock pouch as ready snack
  • Add raw or lightly cooked vegetables into Pasta, Rice and Omelets
  • Pile sandwiches with Lettuce, Spinach, chopped Cabbage, Onion, Cucumber, Tomatoes and Capsicum
  • Prepare Chapatis with raw vegetable stuffing
  • Add raw vegetables to curd and prepare different raitas
  • Add chopped vegetables like cucumber, tomato, onion, carrot, to roasted grams ,puffed rice, sprouts,  etc and make delicious chaats.

How good is your egg?

While buying an eatable the first prerequisite for all of us is its quality. We can gauge the quality of vegetables and fruits by looking at them, packed goods carry best before dates but eggs…. It is really a question difficult to answer. Although there are lots of industrial measures by which eggs are graded on their quality which might help us in choosing superior quality eggs.

Candling: The quality of the egg in the shell is evaluated by candling. The egg is held against a source of strong light. Candling can reveal: a crack in the shell, the freshness, the firmness of egg whitealbumin, the position and mobility of yolk and the possible presence of foreign substances like blood spots, moulds and developing embryo. As the eggs deteriorate, the chalaza weakens and the yolk tends to settle toward the shell rather than remain suspended in the firm white. Under such circumstances the yolk is more fully visible when the egg is candled. Dark yolks cast a more distinct shadow than light coloured yolks.

Floating in water: If the egg sinks it is considered as good. Poor quality eggs float due to increase in size of the air cell and due to loss of moisture. To test the freshness of an egg, plunge it into a 12 per cent solution of salted water : A fresh egg falls at once to the bottom; An egg 2 days old floats midway; An egg 4 days old rises to the surface; A 2-week old egg floats on top.

Grading

In India eggs are graded according to their weight into 4 grades. Extra large-more than 60 g, large- 53-59 g, medium- 45-52 g, small- 38-42 g. Clean eggs with unbroken shell are graded on quality depending upon depth of the air cell. Centering of the yolk and free from defects are given grade A and B in India.

So now when you go egg shopping you can look for these markers of quality assurance.