How to increase fibre in your diet

• Consume whole grain cereals like jowar, wheat, bajara and whole wheat bread.
  
  
• Add wheat bran to your regular wheat flour in 1:1 proportion.
  Take fruits such as bananas, grapes, apples, peaches, strawberries and apricot.
  
  
• Eat brown rice instead of white rice.
  
  
• Eat whole fruits instead of processed ones.
  
  
• Consume sprouted pulses such as mung, channa and masoor.
  
  
• Eat jaggery gum and isabgol mixed with water. Remember to drink sufficient water after consuming these

Bread, the food with zero percent cholesterol

Bread has probably been the staple food of mankind since time immemorial. It's our daily need, not just another food. Besides it is also a highly nutritional food.

Bread is rich in carbohydrate, which is an energy source. It has high calorie content. It also consists of fibre that helps in digestion. A major plus point is its low fat content. Added vitamins, calcium and iron make for a balanced diet.

One slice of bread consists of the following:

Cholesterol mg- 0
Fats g-1 Sodium mg-134.5
Carbohydrate g-12.4
Fibre g-1.3
Protein g-2.2
Calcium mg- 10.8
Iron mg-0.7

How to preserve bread:

Bread contains lots of moisture so keep it in an airtight container.
If you are using a polybag, seal it tightly.
If you are not eating bread immediately, keep it in a freezer. Before keeping it in a freezer, double wrap it in a polybag.
After removing from the freezer, keep it at room temperature or heat it in a microwave.
To refresh it, bake it for five minutes again.

Places in Bangalore where you can get fresh bread:

All the departmental stores of Food World.
Fatima New Regal Bakery & Stores
Address : Brigade Road, Bangalore- 560025
Phone : 557 1945

Bread House

Address : J C, Industrial Estate, Kanakpura Road, Bangalore- 560062
Phone : 666 0884, 666 2334
Iyengar's Bakery

Address : Opposite New Shanti Sagar, R T Nagar, Bangalore- 560032
Phone : 333 3850

We have a tendency to believe that everybody should fit into a one-size-fits-all frame. Those who don't are considered overweight and unhealthy, largely because of these weight-height tables. Nutritionists are now beginning to look at things differently - and God be praised! It no longer matters if you're heavy or what your weight is. If you are fit and you are eating well, you are probably going to live as long as if you were thin. It boils down to the same boring solution: exercise, eat lots of fruits and vegetables and cut down on sugar and fat. This rule applies no matter what your size. The key lies in balance.

A balanced diet is one that contains the different types of nutrients: proteins, vitamins and minerals along with energy-yielding foods, in correct proportions.

Points to Remember :

Fat should be taken in the form of oil and not as ghee or butter ·The daily diet should include all food groups ·While planning meals, take into consideration the intervals between meals. Small frequent meals are advised rather than three large meals. ·Don't skip meals, especially breakfast. ·Reduce salt and sugar. To increase flavour, try adding seasonings like pepper, spices, vinegar and garlic. ·Food should be sautéed or steamed rather than fried or boiled & strained. ·Include vegetables, especially raw, as they add bulk and delay the onset of hunger in case you are weight conscious.
Tip for the month :
De-gassing beans. If you're bothered by indigestion when you eat beans (rajma, channa etc) try this simple remedy for your problem. Put the beans in a large pot and cover them with water. Bring them to a boil and take them off the heat. This breaks the capsules surrounding the beans and allows stachyose, verbascose and raffinose, the gas-causing sugars to escape into the water. Stir a couple of tablespoons of baking soda into the water and let the beans soak overnight. Drain the water and rinse several times before pressure cooking. (If you consume the soaking liquid, you will cause unbelievable discomfort for yourself and those around you!)