Pecan Nuts - Health and Nutrition facts

The post has been transferred to 

A Homekeeper's guide

How to read labels on ready made food packets

While surfing the net, sometime back, I came across this article. This might be useful to others who do not know about  this

Reading food lablels in the ready made packets
Important Terms And Their Meanings For Food Labels
'Low fat'- Equal to or less than 3 grams of total fat (with respect to a reference quantity)
'Fat-free'- With a reduction of 0.5 grams of total fat (with respect to a reference quantity)
'Reduced sugar'- About 25% less sugar with respect to reference food
'Sugar-free'- provides less than 0.5 grams per serving
'No added sugar'- Neither sugar nor are substitutes present
'Low-cholesterol'- Equal to or less than 20 mg of cholesterol (with respect to a reference quantity)
'Cholesterol-free'- Less than 2 mg of cholesterol (with respect to a reference quantity)
'Calorie-free'- A reduced amount of 5 calories per serving
'High fiber'- Equal to or greater than 5 gm per serving

Thanks to diet health club.
To know more about these visit Diet Health Club

The shelf life of the product is indicated by the expiry or ‘best before’ date.

Babycorns and its Health Benefits

About Baby corn

Babycorn is a small cereal of wonder , tastes heavenly as well as comes with loads os nutrition. Baby corns are wholesome and are a versatile food which can blend with various spices, herbs and nuts.  Baby corn comes out delicious and tasty in any dish you try from any cuisine.This can also be used as a dressing for the salads, which then becomes a delicacy.Baby corns are a gold mine of nutrients and has the power to give you more than enough resistance aginst dideases and infections  as well as rejuvenating the body of the toxins.
Attributes of Baby corn
Baby corns are tender  and young fruits of  the maize plants which are plucked well before the harvest time before the fertilization of the corns.
Baby corns can be consumed either as  afresh vegetable or as frozen in cans as preserved. They are canned in a solution of 3% brine, 2% sugar and 0.3%citric acid.
The baby corns are about 10 cms long, 1 - 1.5 cms thick and about 7-8 grams in weight. the colour of the baby corns will be between creamish to light yellow and has a regulr row arrangement.
The ears of babycorn are used in pickles, and salads, which with their crunchy taste   makes the dish tasty, delicious, mouth watering as well as wholesome. This vegetable is eaten all over the world for the taste and nutrition it provides.

Nutrition in babycorns
Baby Corns are comparable to other vegetables like cauliflower, cabbage, tomato, lady's fingersm spinach, french beans and brinjals.
They have 86- 100 grams of Phosphrous
is a low caloried vegetable
is low in Cholesterol
rich in fiber content
Free from the residual effect of the pesticides
is an organic food since the edible portion is covered by many layers and so protected from pesticides

Health benefits of baby corns
Corn is a rich source of many essential nutrients and fibre. A meal rich in corn can go a long way in protecting yourself against many diseases and ailments.
Baby Corns have complex carbohydrate which provides a steady stream of energy through out the day
It is a good source of soluble fibre and cooked Sweet corn is said to have anti oxidant which is supposed to prevent cancers and Heart diseases.

Foods to be avoided during Pregnancy

Some of the food items are better avoided during pregnancy, such as raw eggs, raw sea food, undercooked meats, unpasturized milk and street food  etc for the fear of infections and diseases it might get you. 

Processed foods have varieties of  preservatives  and artificial colours which are detrimental to the baby

Alcohol is a taboo,  not even a glass should be allowed or given to the pregnant mother or for that matter Lactating mother.

Tobacco and other  recreational drugs should be avoided  as they can cause physical, mental and emotional defects in the baby, can cause still births as well. 

As  an would be mother you would have to restrict your coffee  / tea intake, only 2- 3 cups  a day at the most. If you can make it light by adding milk it would be better.

Chocolates, need not be completely avoided but can be had in moderation.

Fish is  actually very good for a pregnant lady since they are full of Omega fatty acids but avoid shark, sword fish, king mackerel and tuna because of the large mercury content in them. 

The foods mentioned here can harm the baby's nervous system. You need not be alarmed if you had taken any of these and start thinking of an abortion, just stop taking them hereafter.

Related topics 
Diet during Pregnancy what to eat and what not to eat
Diet During Pregnancy
Diet and Nutrition for Pregnant Mothers

Diet During Pregnancy

Your menu for the day during pregnancy
The more the variety of vegetables and fruits, you can tale  the greater the chances of taking a balanced diet.
The diet has to be
4 glasses of milk per day in any form
2 catories of dal in which 1 katori can be sprouts
2 eggs / 2-3 pieces of meat and fish / 100 grams of paneer
2 katoris of vegetables, 1 seasonal vegetable  1 green leavy  vegetable etc
Plenty of salads, seasonal fruits which include one citrus variety
2 tablespoonfuls of fat in any variety of which 2 tsps can be of ghee
Wheat, rice and potatoes

You can divide the amount of food you have to take into 4 to 6 portions and take them accordingly. You will not be able to take large meals at  a time. make 4-6 small  but frequent meals a day. Fasting or feasting is not advisable during pregnancy, you are not supposed to miss even a single meal and also that over eating will lead to excess weight gain.

Diet and Nutrition for Pregnant Mothers

Dietary intake During Pregnancy
Many would not gain weight during the first trimester that is the first three months. They will have complaints like morning sickness,  lck of appetite, food aversions, sleepiness  and fatigue. They will not be able to eat much except some bland foods like toasts, juices etc. Those who do not have any symtoms gain about 1- 1.5 kgs  and after that a steady increase of 1 -2 kgs till the end of the pregnancy period.  This steady increase through out pregnancy mostly ensures healthy babies.
A pregnant woman needs proteins, carbohydrates, fats, minerals, vitamins and plenty of water for foetal and maternal well being. Foliates are important and that too in the first trimester to prevent development disorders

Need for Calcium for an would be Mother
Calcium is needed for the baby's bone formation, iron for blood and other vitamins and minerals are needed in smaller amounts for the over all development.  It can be said the the proteins are the bricks  which build a strong body, carbohydrates and fat for the energy they provide, essential fatty acids for the developmnt of the brain and absorption of the fat soluble vitaminslike Vitamins A, D and K.  Just that the fat intake can be limited to 30% or less of the total dietary intake of calories.

How to get enough Calcium absorbed into our body
Milk is the chief source of calcium. You will have to drink milk, at least twice a day or about 3-4 glasses, without coffee or tea, other varieties of shakes and proetin powders are acceptable. You can drink it in any way you like but the milk is a must.
Also refuse coffee or tea with the food as this will prevent the absorption of iron, while taking  fruits / fresh juices rich in Vitamin C, like guava, lime juice / lemon juice , oranges, will increase the absorption.
Calcium helps regulate muscular contractions and plays a role in normal nerve functioning, blood-vessel expansion and contraction. If there is a deficiency found in calcium, calcium supplements  or fortified cereals can be taken, so that there is enough calcium for the mother and the child.

Diet for Pregnant women - Points to be taken care of before getting pregnant

It is a woman's prerogative to carry a baby for a full term of nine months and then give birth to a beautiful bundle of joy. For that a woman should prepare herself mentally and physically. She should start eating good nutrtious food, leave out smoking  or drinking too much coffee.
This holds true for the dads to be also as only the healthy set of parents can bring forward a healthy off spring.

She should see that she doesn't have anaemia and if she has it should be corrected.  Her weight should be in accordance with her height and body mass.
She should start taking folic acid  but only on the advice of the doctor. Once she gets the pregnancy confirmed she should take care of the dietary adjustments made  to nourish the growing foetus and also support the rapid changes that seem to occur in her body.
Usually the weight gain during pregnancy will be 10 - 12 kgs in a woman, and the baby will microscopic  at the start and go up till about 4 kgs at the most, the average for an Indian Baby is about 2.7 - 3.2 kgs.

She should go in for healthy eating , that means  eating a balanced diet and avoiding foods high in fat and sugar, such as cakes and biscuits. Fruit and vegetables can be fresh, frozen, tinned, dried or a glass of juice. Aim for at least five portions a day but always remember feesh ones count the most

Iron rich foods, like pulses red meat, fortified breakfast cereals with or without dried fruit, bread, green vegetables  build up your resources of iron  and get your body ready for pregnancy.

It would be better for you to take citrus fruits which help your body to absorb iron if you have some food, like an orange or lemons and / or vegetables as salads, or a glass of fruit juice with any iron-rich meals.

Health Benefits of Tender Coconuts / Karikku / Ilaneer

Coconuts are the fruits of the coconut trees which are found in surplus in the state of Kerala and elsewhere in India.  Their botanical name is Cocos nucifera and is the largest seed known to the humankind. Tender coconuts are nothing but the immature , unripe  coconut fruits  which have clear  liquid  with or without little flesh easily removable with a teaspoon, inside them.  the tender fleshy parts of the coconut are very sweet and fulfilling and it is also said that the tender coconuts are a complete food.

Tender coconuts are considered to be the blessings of nature for the people of the tropical countries, who uses the water for refreshing themselves, during the sweltering heat of the summer. This fluid stays hygenic inside the coconut shell  and should not be stored in any other container. It might get spoiled. Coconut water is said to help digestion, clears urinary path to ease te passing of urine and is also said to increase semen. Coconut water is a confirmed Diuretic. This can be effectively used in the treament for stones
of Kidney and the Urethra.

Other Benefits of tender coconuts
Glucose and Fructose are the two main ingredients of tender coconut water as well as potassium, sodium, phosphorus, Calcium, copper, sulphur, iron and chlorides.
Coconut water is excellant for dehydration problems.
This fluid can be used in treating the intestinal problems of the children as well as the adults.
It helps with the digestion and can be used for heartburns while pregnancy.
The fluid does a complete cure of some of the skin problems which come mainly due to heat like prickly heat and rashes which appear during summer days.  This reduces body temperature as well and cools .  This is an extra ordinary intravenous liquid by itself and can be given internally to revive patients.
This fluid can be used effectively in the mineral poisoning

So, please do drink tender coconut  or karikku or Ilaneer as it is called in malayalam and tamil respectively, particularly during the summer season. Whenever you go out have a tender coconut  opened for you instead of the aerated soft drinks you usually opt for. have the tender coconut water for once and you will become an addict for life.

Recipes with Tender coconuts
Karikku Appam

Strawberries and their Health Benifits

Strawberries are known for their deliciousness  and for their red coloured sweetness. You can find that there are more than 600 varieties of strawberries that differ in flavor, size and texture, You can usually identify a strawberry by the red coloured flesh with yellow seeds piercing its surface, and the small, crown like green leafy cap.
The most common scientific names for strawberry are Fragaria virginiana and Fragaria chilioensis. Not many know that these strawberries are full of nutrition too.

Nutritional Benefits of Strawberries
Strawberries contain a lot of nutrients with Vitamin C coming first in the list. They also have phyto nutrients and anti oxidants to fight free radicals. Free radicals are nothing but the elements that damage the cells and are belived to cause cancer in our body.
Strawberies provides very good source of Vitamin K , manganese, folic acid, potassium, riboflavin, vitamin B5, vitamin B6, copper, magnesium, and omega-3 fatty acids.
They are the most versatile of the fruits but can perish easily as well. As soon as you buy fresh strawberries you have to use them. Frozen strawberries do not have that much of nutrients as fresh ones have.

How to choose and handle the strawberries
While choosing strawberries you have to look for plump, firm and free of mould. They should have a deep red colour. When you choose the berries be sure to pick the reddest ones because they do not ripe after they are plucked. Medium sized ones seems to have the best of taste and flavour.
You have to store them properly after washing and cleaning the berries. If any one of them hacve a sign of mould in them please do discard them. Or else it will contaminate the remaining berries and spoil them all. Fresh ones will stay in the refrigerator for a few days.

How to use Strawberries
The peak of strawberries season is from April through July when they are the most delicious and most abundant. You can  eat it just like that , it is that delicious and a very popular one too.
You can also add fresh strawberries to your salads, smoothies also This  is a great way to get the five servings of fruit, that is said to be needed for a healthy immune system.

How to Preserve Strawberries
You can freeze strawberries for upto one year if you are careful. You have to gently wash them and pat them dry. You can either remove the cap and stem or leave them intact, as you wish. Then you have to arrange them in a single layer on a flat plate and place them in the freezer. As and when they are frozen, transfer the berries to a heavy plastic bag / Zip lock bag and return them to the freezer where they will keep for a long tiome. You can add a little lime juice to help to preserve the color of the strawberries. You can store strawberries  whole, cut or crushed, they will retain a higher level of their vitamin C content if they are  left whole in the refrigerator.

The Basics for a Good Diet

For the diet to be successful we have to be vigilant in what we eat and what we should not eat.  The servings should be according to the age group, working style that is active and less active with sedentary habits etc.

The servings  are listed here which can be shaped as a pyramid  are

Grain Products Group (bread, cereal, rice, and pasta)
1 slice of bread
1 ounce of ready-to-eat cereal
1/2 cup of cooked cereal, rice, or pasta

Vegetable Group
1 cup of raw leafy vegetables
1/2 cup of other vegetables - cooked or chopped raw
3/4 cup of vegetable juice

Fruit Group
1 medium apple, banana, or orange
1/2 cup of chopped, cooked, or canned fruit
3/4 cup of fruit juice

Milk Group
1 cup of milk or yogurt
1-1/2 ounces of natural cheese 

2 ounces of processed cheese

Meat and Beans Group
2-3 ounces of cooked lean meat, poultry, or fish
1/2 cup of cooked dry beans or 1 egg counts as 1 ounce of lean meat.
Two tablespoons of peanut butter or
1/3 cup of nuts count as 1 ounce of meat.

The amount and servings of the food we can take

The biggest and the largest chunk of our diet should be from the grain Group, based on bread, cereal, rice and pasta, next comes the vegetable group 3-5 servings and the third fruit group - 2-4 servings

 We are supposed to take smaller amounts from the milk group, particularly as we grow older
and the meat and beans group as well -2-3servings
Meat and beans are very important so one should not ignore them, just use smaller quantities and eat fewer foods high in fat and sugar and low in nutrients.

Last but not the least

One is not supposed to ignore fats completely,  we are supposed to take a little oil or ghee to help produce the energy  which we need in a day to day basis.

But please do make sure of not taking more fat as we tend to store them at unwanted places in the body. Later it turns into LDL Cholesterol and does more harm. 

Will An Apple a day keep the Doctor away?

An apple a day keeps the doctor away is an old old adage which comes down the ages.
There are many reasons to prove this that apples are a very nutritious food and can be eaten by anyone from a small baby to a very old person.

Apples are the most popular and commercially important fruits in the whole world. We can find these trees in almost all places where there is moderate climate. There are thousands of varieties of apples, in all shades of red and yellow and green but all of them have white blossoms which resemble tiny roses.

The flesh of the fruit is cream coloured , the texture is soft but firm and the flavour is either tart or sweet. Sweet ones can be eaten raw and the tart ones are used for cooking orwhile making apple cider, vinegar, apple sauce etc.

Apple takes sometime to chew, so it takes less food to register in your mind, that you have had enough and that feeling makes you stop adding more calories. Even the sugar gets digested and enters the blood stream slowly and gradually helping the Diabetics to keep their sugar levels within safe limits. They are considered the best for diabetics by most of the doctors who recommend taking apples for them.

Natural antioxidants like phenolics and the flavonoid quercetin in the apples are said to be more effective than the vitamin supplements. For good benefits do not peel or scrape the skin. Quercetin is found only in the skin of apples. so eat it just as it is but make sure of washing it before you eat.

If you want to know the calorie contents of apples check here