Dt. Alok Goel

Whenever you peruse through snack options in a store, looking for a fulfilling yet healthy option often turns out to be really challenging. This is where you might consider nuts, such as almonds or walnuts. They are healthy snacking options with rich reserves of protein, fibre, and energy.
However, even in the choice between almonds and walnuts, there are certain things which need to be kept in mind.

• Energy content: Almonds contain 14 grams worth of fat, and 164 calories whereas walnuts contain approximately 18 grams of fat but give 185 calories. Thus, we find that walnuts contain a slightly higher amount of fat than almonds, but provide more energy in the form of calories.
• Protein content: Almonds and walnuts are both protein powerhouses - containing 13% and 9% of protein content respectively. Thus, both these nuts are great sources of protein.
• Mineral content: Both almonds and walnuts are rich in various kinds of minerals. When it comes to Iron, which is essential for muscle health and blood formation, both nuts contain very similar amounts (approx 5%). Almonds pack 19% magnesium - essential for strong bones, compared to the 11% in walnuts. Walnuts, however, have very high amounts of copper (50%) and manganese (54%) which prove to be useful in reducing symptoms of PMS as compared to almonds.
• Fibre content: Fiber,which plays a vital role in completing the process of digestion, is another component that these nuts pack healthy amounts of. Almonds contain 16% fiber whereas walnuts have 8%.
• Vitamin content: While walnuts contain 12% Vitamin B6, compared to the 3% in almonds, the real point of difference between these two highly healthy nuts is in their content of Vitamin E - essential for healthy skin and eyes. Almonds contain almost 48% of it, whereas walnuts contain only about 2% of the same.

Thus, we get a fair idea about the high nutritional content for both these nuts. They are both essential, especially if they can be incorporated into our diets in the correct proportions. If you wish to discuss about any specific problem, you can consult a dietitian-nutritionist.

1. Energy

An iron deficiency can mean that you aren’t able to produce enough oxygen-carrying red blood cells — therefore your body struggles to transport oxygen to your brain, tissues, muscles and cells, leaving you feeling exhausted and weak. 

2. Muscle function

Iron is needed for muscle movement because it helps store the oxygen in muscles that allows them to move and strengthen. About 70 percent of your body’s iron can found in the red blood cells of your blood called hemoglobin along with muscle cells called myoglobin. It accepts, stores, transports and releases oxygen.

3. Brain function

The brain is very dependent on oxygen for proper function. If iron is not present, the brain does not receive the oxygen it needs, resulting in poor memory, decreased productivity and apathy. Children with iron deficiency tend to become irritable, restless and are unable to pay attention in class. These symptoms typically disappear once iron levels are restored.

4. Healthy pregnancy

Pregnant women should consume more iron-rich foods than anyone else since not only do they require iron, but they also need to meet the needs of the fetus and placenta. Pregnant women’s iron needs are around 27 milligrams daily, and this is often covered in a prenatal multivitamin. 

According to the world health organization, iron deficiency during a pregnancy can increase the risk of maternal and infant mortality, premature birth, and low birthweight. 

5. Restless leg syndrome

Restless leg syndrome is a condition characterized by uncomfortable feelings in your legs, giving you a strong urge to move them in order to find relief. Low iron levels are known to play a role in the occurrence of restless leg syndrome. 

The age old maxim of “Have your breakfast like a king, lunch like a prince and dinner like a pauper” serves true and good, even today. Most of us, when looking to lose weight, focus more on the exercises rather than the diet. In any weight loss plan, diet assumes a major role, as with the help of proper diet modifications and necessary diet changes, you can make sure the weight you are losing does not come back. Indian diets are primarily based on lentils and cereals and not meat heavy diets.

In order to tailor your diet according to your fat loss goals, you need to make sure you are getting all the necessary nutrients in the right amounts. Here is laid out the traditional Indian diet plan to lose the unwanted adipose:

1. Breakfast like a king: Breakfast is your first meal of the day, which makes it the most important meal as well. The various options for breakfast are two hardboiled eggs and a slice of brown bread or a bowl of ‘dalia khichdi’ consisting of vegetables and a poached egg. Both these options contain complex carbohydrates, protein and healthy fats, all of which are the basics if you want to give this long journey forward the most perfect kick start.

2. Do indulge in some mid-morning snacks: The mid-morning snack should ideally be 3 hours before lunch. A mid-morning snack is used to fill in the gap between lunch and breakfast, as a long gap can cause your metabolism to dip. Ideal choices for mid-morning snacks are soaked chickpeas or half an apple.

3. Have your lunch like a prince: Lunch needs to be lighter than breakfast, so avoid eating any refined grains. You can opt for two chapattis, a vegetable curry and a fish or a bowl of brown rice, vegetables and chicken soup.

4. Evening snacks: Don’t give them a miss! The evening snack can be a repetition of the mid-morning snack. Healthy sprouts or an apple serve as delicious yet very healthy alternatives.

5. Have your dinner like a pauper: Dinner should ideally be the lightest meal of the day, as a heavy dinner can stress your digestive system before sleep. Opt for a bowl of vegetable soup or a piece of chapatti and a bowl of dal. If you wish to discuss about any specific problem, you can consult a doctor and ask a free question.