SOME FOODS TO REMAIN HEALTHY IN BUSY SCHEDULE

“Never get so busy making a living that you forget to make a life”

In this fast-moving world, most people do not have much time for themselves but everyone wants to stay healthy. Due to lack of time, we usually have fast foods (like noodles, sandwich, and cold drinks) and these foods had very dangerous aftereffect in our body and let me mention some of them here.

1-DEPRESSION

2-ACNE

3-HEART DISEASE OR STROKE

4-WEIGHT GAIN

5-HIGH BLOOD PRESSURE

6-BLOOD SUGAR SPIKE

7-EXTRA CALORIES

8-INSULIN RESISTANCE

Here, let me help you with some of the foods that don’t require much time to prepare and even healthy for your body.

1-PEANUT BUTTER TOAST

Peanut butter is a fairly "balanced" energy source in the way that it supplies all three macronutrients. A 100g portion of peanut butter contains (3):

·         Carbohydrate: 20 grams of carbs (13% of calories), 6 of which are fiber.

·         Protein: 25 grams of protein (15% of calories), which is quite a lot compared to most other plant foods.

·         Fat: 50 grams of fat, totaling about 72% of calories.

                        

• 1 slice whole grain bread (gluten-free if needed)
• 1/2 - 1 Tablespoon peanut butter or almond butter
• toppings of choice: banana slices, berries, chia seeds

2-OATMEAL

Nutrition:

Oats are a whole-grain cereal, known scientifically as Avena sativa. They are a very good source of fiber, especially beta-glucan, and are high in vitamins, minerals, and antioxidants.

Whole oats are the only source of a unique group of antioxidants called avenanthramides, believed to have protective effects against heart disease.

For some of us oats doesn’t taste good so here are some tasty recipes.

1-Oats porridge (khichdi)

2- Oats kheer

 3-overnight recipe: -

 Basically, overnight oat is a no-cook recipe and one that can be cooked overnight, refrigerated and had for morning breakfast. Overnight oats are oatmeal, quick-cooking oats or rolled oats soaked in water, yogurt, milk, coconut milk or soy milk and refrigerated. The next day they can be served with topped with fruits and dry fruits and your breakfast is ready (sweeteners like honey, maple syrup, raw sugar, jaggery can be used if required.)

3-SPROUTS SALAD

Cereals, grains, lentils, and legumes form the basis of vegetarian diets.

Sprouts are very nutritious, as they contain all the elements that a plant needs for life and growth.  The simple process of sprouting brings out many enzymes in germinated seeds, legumes, and grains, making them easier to digest.  It also increases the amounts and bioavailability of protein, vitamins, and minerals, transforming them into nutrition powerhouses.  Overall, sprouts provide excellent quality nutrients and, by weight, are the rich sources of an array of vitamins, minerals, and anti-oxidants.

4-MILK EGG & BANANA MEAL

If you want to brighten up your morning, eggs, milk and bananas is sure to fit the bill. Not only is this combination healthy, but it’s also satisfying and quick. It’s even portable—you can place a couple of hard-boiled eggs, a packet of milk and a banana into your backpack or purse, and take your breakfast with you on the go.

 Along with milk, eggs contain the highest biological value for protein. One egg has only 75 calories but 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids.

Milk and dairy foods provide the right amount of bone-building nutrients, specifically calcium, vitamin D, protein, phosphorus, magnesium, potassium, vitamin B12, and zinc.

Bananas are high in potassium and pectin, a form of fiber. They can also be a good way to get magnesium and vitamins C and B6. Bananas are high in antioxidants, which can provide protection from free radicals, which we come into contact with every day.

5-TOMATO CARROT VEGETABLE SOUP

Tomatoes are one of the low-calorie vegetables; hold just 18 calories per 100 g. They are also very low in fat contents and have zero cholesterol levels. Nonetheless, they are excellent sources of antioxidants, dietary fiber, minerals, and vitamins.

Fresh tomato is very rich in potassium. 100 g contains 237 mg of potassium and just 5 mg of sodium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure caused by sodium.

Carrots are a particularly good source of beta-carotene, fiber, vitamin K, potassium, and antioxidants. Carrots are a particularly good source of beta-carotene, fiber, vitamin K, potassium, and antioxidants