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Whole Grain Pasta Nutrients

Food to fight COVID Food and nutrition tips: What defines healthy diet against COVID infection; What to eat, what to skip? Recipes

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Carrot Onion Beetroot Salad Options

Key highlights

  • The World Health Organization has issued guidelines on what foods are best for a COVID patient to consume.
  • People who are in self-quarantine and isolation can use these recommendations, especially because the WHO recommended it.
  • Inspired by WHO / Europe guidelines, here is a list of recommended foods to eat or avoid.

The COVID-19 pandemic is now nearly 17 months old, and although vaccines have been around for a few months, more of the world is unvaccinated. The novel coronavirus contagion is still wreaking havoc around the world, and India has really fought its way through the second wave.

Hospitals and doctors are fewer in number than it takes to cope with such a large flood. At 1.4 billion, India is almost four times the population of Europe (446 million) or the United States (328 million).

Patients in home quarantine in India often wonder what they can eat, what would be the wise food? The concern is that while feeding we may not be feeding the virus as well.

We take inspiration from an internet post from WHO / Europe that has some useful tips and suggestions on what to eat and what to avoid during a COVID-19 infection.

  1. Make a plan and only buy / order what you need: Don’t panic buying. Evaluate what you already have at home and plan your inclusion. This way you can avoid food waste and give others access to the food they need.
  2. Be strategic when using ingredients: prioritize the consumption of fresh produce, use fresh ingredients and those that have a shorter shelf life first. If fresh produce, especially fruits, vegetables, and low-fat dairy products, continues to be available, prioritize them over non-perishable products.
  3. Prepare Homemade Meals: Unless you have a fever or other COVID-19 problems, it is better to prepare nutritious meals for yourself at home. Some examples of healthy recipes with accessible ingredients can also be found below.
  4. If your city or town has the ability to “contactless” home delivery of groceries when no human interaction is required, thereby supporting self-quarantine and isolation measures, use this option. However, prioritize the items from reliable companies that you are sure will meet stringent food hygiene requirements.
  5. Be aware of portion sizes: Being at home for long periods of time, especially with no business or limited activities, can also lead to overeating.
  6. Limit Your Salt Intake: If you use canned, frozen, or processed foods, keep in mind that they can be high in salt. Use salt sparingly when cooking and eating at the table. Instead, use fresh or dried herbs and spices for added flavor.
  7. Cut down if you are using excess fats. Contrary to popular belief, fats are not all bad. Too much fat can cause several health problems like obesity, heart disease, fatty liver, etc. However, the body does need a small number of healthy fats to maintain proper nutrition. Our heart also needs a little fat to run smoothly.
  8. Stay Hydrated: Whether you need water to stay cool or to flush harmful chemicals out of your body from drugs or metabolic processes, drinking enough water is important to you.
  9. Eat Fresh Fruits and Vegetables: Eat a mix of whole grains like wheat, corn, and rice, legumes like lentils and beans, plenty of fresh fruits and vegetables, and some foods from animal sources (such as meat, fish, and eggs) every day Milk) ).
  10. Get Enough Fiber: Fiber helps maintain a healthy digestive system and provides a persistent feeling of fullness that prevents overeating. Eat salads, vegetables, fruits, legumes, and whole grains at all meals. Eat dry fruits and eggs to improve the absorption of other nutrients. Proteins help you fight COVID better.
  11. Avoid drinking alcohol until the doctor nods: Alcohol is not part of a healthy diet. Alcohol consumption does not protect against COVID-19 and can be dangerous. It also weakens the immune system, its heavy use undermines your body’s ability to deal with infectious diseases, including COVID-19.

Recipes you will love to cook:

We are here sharing the recipes published on the WHO / Europe page for the benefit of those fighting COVID who can eat a menu cooked with these ingredients without fear of harming their health, unless their doctors warn otherwise .
All recipes below: Courtesy of WHO / Europe

Chickpea and mushroom patties | serves 8 servings

Chickpea chickpea and mushroom patties

Ingredients:

80 g fresh or canned mushrooms, sliced ​​or roughly chopped
80 g onion, roughly chopped
20 g garlic, chopped
Oil, preferably rapeseed, olives or sunflower
250 g canned chickpeas
10 g fresh parsley or 3 g dried
10 g mustard
40 g ground flaxseed, 60 g whole wheat flour or 2 whole eggs
pepper
30 g breadcrumbs
Method:

In a pan, fry the mushrooms, onions and garlic in a small amount of oil. Add a little salt to taste and heat or cook until the mushrooms are tender and lose water.
In a food processor or blender, blend the chickpeas into a paste.
Add the prepared mushrooms, parsley, mustard and mix again.
Gradually add the flaxseed, flour or eggs and mix again until the ingredients are well combined and easy to shape.
Add pepper to taste.
Shape the mixture into balls, coat them with breadcrumbs, and flatten them to form patties.
Preheat the oven to 200ºC and place the patties in a parchment-lined tray.
Bake until lightly browned on the outside.
If you prefer or don’t have an oven, you can cook it in a non-stick pan with a little oil.
You can combine the patties in a burger with whole grain bread, lettuce and tomato or accompany them with whole grain rice or baked potatoes and lettuce or vegetables.

Green pea stew | serves 4 servings

Green pea stew WHO EUROPE

Ingredients:

2 ripe tomatoes or 250 g canned tomatoes
1 clove of garlic
1 carrot
Oil, preferably rapeseed, olives or sunflower
2 small bunches of coriander (chopped) or 5 g of dried coriander leaves
200 g canned green peas
400 g canned black beans (or other beans)
Sweet paprika and dried basil
4 eggs (optional)
Method:

Peel and chop the tomato, mash the garlic and cut the carrot into thin slices.
Put a splash of oil in a saucepan and fry the tomatoes and garlic. Add 1 bunch of chopped coriander and the carrot and cook until soft.
Add the peas and black beans to the saucepan with 1 cup of water and season with paprika and dried basil. Cover with a lid and cook for 8 minutes.
Add the eggs when you’re ready to use them, then cook for about 10 to 15 minutes more.
Add the remaining chopped cilantro if you are using it. You can serve this with rice and salad.

Sauteed noodles with vegetables and canned tuna served 6 servings

Sauteed noodles with vegetables and canned tuna

Ingredients:

400 g whole wheat pasta
50 ml of oil, preferably rapeseed, olives or sunflowers
200 g broccoli, fresh or frozen
150 g onion, thinly sliced
30 g of chopped garlic
80 g celery, thinly sliced ​​(optional)
10 g dried thyme (optional)
200 g carrots, grated or thinly sliced
150 g diced fresh tomatoes or 100 g canned tomatoes
300 g canned tuna
Spices and pepper
Soy sauce, preferably low in sodium (optional)
30 g fresh basil or 5 g dried (optional)
Method:

Cook the pasta in a saucepan with plenty of water according to the instructions on the package. Avoid overcooking to preserve the nutritional properties and texture of the pasta. Let the pasta cool under running water, drizzle with a little oil and set aside.
Cook the broccoli in boiling water for 8 minutes (or 10 minutes for frozen broccoli), drain and set aside.
In the meantime, fry the onion, garlic and celery over a medium heat for 5–8 minutes with a little oil. Add the dried thyme and carrot and cook over medium heat for another 5 minutes. Then add the tomato and tuna. Stir the sauce and let it cook for another 10 minutes. Try and refine the flavors with herbs and spices if necessary.
Add the pasta and broccoli to the sauce and stir while hot. If desired, season with a small amount of low-sodium soy sauce and serve with finely chopped basil.

Disclaimer: The tips and suggestions in the article are for general informational purposes only and should not be construed as professional medical advice. Always contact your doctor or professional health care provider with specific questions about medical issues.

Whole Grain Pasta Nutrients

Is Whole Wheat Actually Better Than White Bread or Pasta?

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Multigrain is a brilliant approach to selling both white bread and fairness. The term has quietly crept under the umbrella of health. It wasn’t clear exactly why. (The grain part? Or the multi?) At least it wasn’t white bread, was it?

When many bread eaters understood that white bread is a nutritional equivalent of Pixy Stix – the nutritious, fibrous husk of the wheat has been removed and we are left with only the inner strength that our bodies convert to sugar almost instantly – it took some renaming.

Multigrain is often used today to imply wholesomeness, a virtue to which it is often not entitled. Having the multiple grains in flour doesn’t mean they contain whole grains. If millers leave the grain intact before grinding, it is whole wheat flour. It contains fiber, which soothes the pancreas and the microbes that need it for optimal performance. So the term we are looking for is 100 percent whole grain. (Or whole grains, although the grain is usually wheat.)

It’s a valuable piece of health knowledge, especially given the results of an extensive analysis published today by the Harvard School of Public Health: Eating at least three servings of whole grains a day is associated with a lower risk of dying from cancer. Heart disease and stroke.

This is especially relevant at a time when many people needlessly skip gluten or simply think that carbohydrates are bad.

“There are still some misconceptions about the role of carbohydrates in a healthy diet,” said Frank Hu, Professor of Epidemiology and Nutrition at Harvard and one of the study’s authors. “Some people still believe that all carbohydrates are bad, and some people still promote very low-carb diets without strong scientific support.”

Hu sees this study as further evidence that the type of carbohydrate is “very important”.

Lauren Giordano / The Atlantic

The new Harvard study, published in the American Heart Association’s journal Circulation, is an analysis of 12 previous studies as well as previously unpublished results from the National Health and Nutrition Examination Survey. The combined studies involved 786,076 people and a total of 97,867 deaths.

This is a correlation, an epidemiological study – so predictably, people on Facebook timelines and comment threads will be screaming that correlation is not causation. The allegation, while true, is out of place. Epidemiology is perhaps the most important type of research available to us to understand the role of food in chronic disease.

In many areas of science, the gold standard approach is a randomized controlled trial. This works very well, for example, when drugs are tested for short-term effectiveness and side effects. However, the effects of our food are usually too far-reaching to be used in the same studies. Chronic diseases (as the name suggests) do not manifest themselves over weeks or months, but over decades – longer than most research institutes can keep thousands of subjects on a particular diet. And longer than most people would be willing to participate.

(Would you please help us by just using white bread for the rest of your life and see what diseases you get or not? In fact, wait, you can’t know it’s white bread or it is ruining the experiment. Wear this one always dark sunglasses? and let’s cauterize your tongue?)

Therefore, knowing that long-lived, healthy people tend to eat lots of whole grains is reliable and worthwhile.

However, the study made no distinction between ground grains and whole grains, which tend to be eaten whole – quinoa, farro, amaranth, and the like. I asked Hu what was going on.

“That’s a really good question,” he said. “We don’t have enough data to solve the problem.” But like any good scientist, he was ready to speculate: “When whole grains are ground and turned into whole grain flour, the digestive and absorption process is still fast. And that can lead to higher insulin responses. In theory, this type of product is less beneficial than whole grain products, which are only minimally processed or not processed at all. “

These insulin responses correspond to a measure known as the glycemic index, essentially the rate at which glucose enters our bloodstream when we eat. Pixy Stix are high and broccoli is low. It is known that eating many foods with high glycemic indexes has been linked to diabetes, obesity, heart disease, and even liver damage. (A recent randomized clinical trial in JAMA in 2014 suggested otherwise, but that study only lasted five weeks.) It’s not a perfect metric, but an interesting one.

In this case, it is relevant because white wonder bread and whole wheat bread have the same glycemic index. According to the Harvard website, they are identical. Both are high (even higher than Coca Cola). Ever since I first saw this a few years ago, I’ve been wondering why – and what, whole wheat pasta would make healthier than white pasta, if not a muted sugar spike. (Because I love them both and I want to feel good eating both of them.)

Hu clarified that the glycemic index “mainly depends on the particle size of the food. So when whole grain is ground, the particles are similar in size to those of white flour. “

It can even depend on the structure of the final product. Furio Brighenti, professor of nutrition at the University of Parma in Italy, has – perhaps predictably – studied pasta in great detail. He explained to me how the structure of food affects the absorption of starch in sugar, which he has observed through studies on different types of pasta. Although they are made of the same material, we record them differently.

Based on Wolevar et al., “Glycemic Response to Pasta” Diabetes Care (Lauren Giordano / The Atlantic)

The total surface area of ​​the meal (after chewing) can partly explain the differences in how the body reacts to different pasta, explains Brighenti. Only the thickness of the pasta is variable. According to his results, thicker penne has a lower glycemic index than thinner ones.

Lauren Giordano / The Atlantic

Pastas that are left al dente (really the only way to cook pasta) also have lower indices than those that are left to a pulp like so much canteen nonsense.

He highlights the complexity by graphing for me that different shapes of pasta tend to be eaten with different amounts of oils and sauces, and this changes the way the body ingests food – not just the glycemic index but also the speed at which the stomach empties. However, he cannot explain why whole wheat pasta has a glycemic index similar to that of white pasta.

“The glycemic index is just one of the factors that go into the quality of a high-carbohydrate food,” says Hu. “The amount of fiber, minerals, antioxidants and phytochemicals is also very important. In fact, the whole is more than the sum of its parts. “

This is a basic tenet of dietary wisdom. The grain is a microcosm. Take exactly the same flour and make it into pasta or bread, and it works differently in us:

According to Giacco et al., British Journal of Nutrition (Lauren Giordano / The Atlantic)

The variables are many, but the realization is not complex: eat whole grains instead of their starchy white endosperm whenever possible, and a person’s chances of health will increase. Hu and all the other scientists I have spoken to on this subject are convinced of this. This has been true for a long time. A very similar, large, meta-analysis will appear in another major medical journal later this week, and its results are similar. However, it is usually the studies that reverse convention that make the headlines, so these studies cannot do that.

What makes diet confusing isn’t the science, it’s the news cycle, the diet books warning about gluten and carbohydrates, and the marketing of meaningless things like multigrain bread. If someone asks if you want white bread or multigrain bread, suggest that they harm the health of the public by maintaining a false dichotomy. Or simply “multigrain here”.

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Whole Grain Pasta Nutrients

Popular Frozen Foods That Help You Lose Weight, Say Dietitians

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Filling your freezer with healthy foods is one of the smartest strategies you can use when trying to shed a few pounds. Think of it this way: when you have frozen products and lean protein with you, you have a convenient, nutritious meal option – meaning you are less likely to resort to those processed snacks or high-calorie take-away items.

The best, Most foods do not lose any of their nutritional value when frozen, So you can be sure that your body is taking advantage of these vitamins, minerals, and other important nutrients.

Nonetheless, not all frozen foods are created equal – at least from a health perspective. While some products can help you lose weight, others can do just the opposite thanks to high levels of fat and sodium. So if you’re looking to lose weight, we recommend adding a handful of popular frozen food dieters to your shopping list.

Shutterstock

When in need of a simple weekday dinner after a long day at work, it’s hard to beat a veggie burger. Many of them are crammed with high-fiber vegetables and whole grains, and some even have a protein content comparable to that of meat. That means you’ll feel full for hours, says Melissa Mitri, RD for Wellness Verge.

“They usually only have 150 calories or less, which makes them a solid choice for a weight loss plan,” says Mitri. “Also, research shows that consuming more plant-based foods can aid weight loss and overall health.”

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frozen edamameShutterstock

Frozen edamame serves as a phenomenal afternoon snack or as a high-fiber addition to stir-fries, grain bowls, and salads. And at around 17 grams of protein per cup, it’s one of the most filling plant-based snacks around. This is what Gabbie Ricky, MS, RDN strongly recommends keeping some edamame in your freezer. Did we mention that research shows that eating a high protein diet helps control your appetite and aid in sustained weight loss?

frozen spinachShutterstock

With little to no fat and high in fiber, it’s no wonder why spinach is a popular weight loss food. Fresh spinach can wilt in the refrigerator after just a few days, which is why it is worth buying it frozen – so you always have something to hand for side dishes, casseroles and more.

“Frozen spinach can be easily added to a variety of dishes including pastas, smoothies, and soups,” says Holly Klamer, MS, a registered nutritionist with MyCrohn’sandColitisTeam.

A 2015 study in the Journal of the American College of Nutrition found that obese adults adding 5 grams of spinach extract to their meal reduced their appetite and craving for food for several hours. Another 2014 study in Appetite found that consuming 5 grams of spinach extract daily resulted in 43% greater weight loss than a placebo. This effect can likely be attributed to the thylakoids – plant membranes associated with a greater feeling of satiety because they delay fat digestion.

In other words, spinach can help you eat less by suppressing your appetite, which can lead to weight loss in the long run. Here’s an important effect of eating spinach, science says.

greek yoghurt barsShutterstock

When your sweet tooth strikes, you definitely want to have a box of these creamy goodies in your freezer, says Sarah Williams, MS, RD, Founder of Sweet Balance Nutrition.

“Greek frozen yogurt bars are a great low-calorie dessert option for weight loss,” she explains. “When people try to lose weight, they often avoid sweets altogether – which usually leads to burnout. Instead, add small treats regularly to keep them from feeling deprived during weight loss. “

As an added bonus, since they’re made from yogurt, these frozen treats often come with a healthy dose of protein and bowel-boosting probiotics.

frozen berriesShutterstock

Storing berries in the freezer is a good idea, according to Ricky, as you can add them to smoothies and baked goods without even having to defrost them.

Berries contain less sugar than many other fruits and are remarkably high in fiber. That might help explain why a 2015 study in Appetite found that people who were given a 65-calorie berry snack ate less food on a subsequent meal than those who were given candies of the same calorie content.

shrimpShutterstock

“Frozen shrimp are a low-calorie, high-protein food that can help keep you feeling full long after you’ve eaten,” says Klamer.

In fact, just a 3-ounce serving of shrimp has a whopping 12 grams of protein and only 60 calories.

Try baking, sautéing, or air-frying frozen shrimp and adding them to tacos, salad, and pasta for a more persistent meal.

frozen salmonShutterstock

When it comes to seafood, Mitri says salmon is a nutritional powerhouse that is not only high in protein, but also rich in heart-healthy omega-3 fats. Omega-3 fats can have anti-inflammatory effects in the body and were shown to have potential anti-obesity effects in a 2010 nutritional study.

Whether you’re baking, roasting, or grilling, frozen salmon fillets can make for a super-filling salad topper or an appetizer for dinner. Pro tip: sub-salmon for beef for a healthier homemade burger.

Cauliflower riceShutterstock

Cauliflower “rice” has just 29 calories and 4.7 grams of carbohydrates per 100-gram serving, making it an excellent rice swap for weight loss.

“You can easily add cauliflower rice to stews, casseroles, and even as a substitute for traditional rice in any dish you would normally serve,” says Trista Best, RD at Balance One Supplements. “Frozen cauliflower rice is probably the most versatile and convenient of them all. It cooks in minutes and provides almost as many nutrients as its fresh counterpart.”

If you’re struggling to get used to the idea of ​​cauliflower rice, Ricky suggests replacing half of your traditional rice with this low-carb alternative.

For even more weight loss tips, read these next:

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Whole Grain Pasta Nutrients

Adults who consume the most dairy fat are less likely to develop heart disease, study finds

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One study suggests that adults who eat a dairy-rich diet are up to 25 percent less likely to develop heart disease.

Previous research has generally gone the other way, linking dairy products to heart problems because things like milk and cheese are high in cholesterol and fat.

But the latest Australian study suggests that the other nutrients in dairy products have protective effects on the heart and help it function normally.

They said people should stick to dairy products, which have fewer additives and are not sweetened or salted.

Heart and circulatory diseases are responsible for around 160,000 deaths a year in the UK while they are responsible for 655,000 deaths in the US.

However, the study’s experts claimed that the type of dairy product consumed, rather than the fat content, could be responsible for the heart problems

Co-lead author Dr. Matti Marklund of the George Institute for Global Health in Australia said it was important to eat dairy products.

“While some dietary guidelines continue to suggest consumers choose low-fat dairy products, others have moved away from that recommendation.

“Instead, it can be suggested that dairy products can be part of a healthy diet, with an emphasis on choosing certain dairy products – for example yogurt instead of butter – or avoiding sweetened dairy products with added sugar.”

What should a balanced diet look like?

Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains, according to the NHS

• Eat at least 5 servings of different types of fruit and vegetables every day. Count all fresh, frozen, dried, and canned fruits and vegetables

• Basic meals based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains

• 30 grams of fiber per day: This corresponds to the consumption of everything: 5 servings of fruit and vegetables, 2 wholemeal cereal biscuits, 2 thick slices of wholemeal bread and a large baked potato with the skin on

• Have some dairy products or milk alternatives (such as soy drinks) and choose low-fat and low-sugar options

• Eat beans, legumes, fish, eggs, meat, and other proteins (including 2 servings of fish per week, one of which should be oily)

• Choose unsaturated oils and spreads and consume them in small amounts

• Drink 6-8 cups / glasses of water daily

• Adults should consume less than 6 g salt and 20 g saturated fat for women or 30 g for men per day

Source: NHS Eatwell Guide

He added, “Although the results can be influenced in part by factors other than milk fat, our study does not suggest harm from milk fat per se.”

In the study – published today in the journal Plos Medicine – researchers tested the blood of 4,000 people in their 60s from Sweden.

They followed participants for 16 years and recorded the number of cardiovascular events and deaths that occurred.

The results were compared with another 17 similar studies involving 43,000 people from the US, Denmark and the UK to confirm their results.

The data showed that people who ate more milk fat in their diet had 25 percent fewer heart problems than those who ate less dairy products.

The study did not record what type of dairy product each participant consumed.

The lead study author Dr. Kathy Trieu of the George Institute of Global Health Australia said it was important to only eat healthy dairy products.

She said, “Growing evidence suggests that the health effects of dairy products are type – like cheese, yogurt, milk and butter – rather than fat, raising doubts as to whether milk fat avoidance is beneficial for those overall cardiovascular health. ‘

Professor Ian Givens, a food chain nutrition expert at Reading University who was not involved in the study, said the results were largely in line with previous publications.

He told Science Media Center, “This study used fatty acid biomarkers to specifically target milk fat because it is high in saturated fat, which is widely believed to increase the risk of coronary artery disease.

“As the authors say, there is growing evidence that the health effects of dairy products depend on the type of food.

“There is perhaps the most evidence for hard cheese, where a number of studies show that the physical and chemical dietary matrix reduces the amount of fat the body absorbs, resulting in moderate or no increases in blood lipids, risk factors for cardiovascular disease are.”

Several studies have shown that consuming more dairy products may be linked to improved heart health.

Researchers have pointed to the high nutritional content in dairy products to explain this boost to the cardiovascular system.

They are an important source of vitamin B12, which is used to build red blood cells and keep the nervous system healthy.

They also contain potassium, which plays a vital role in maintaining nerve and muscle health.

But many dairy products have already earned a bad rap for their high saturated fat content, which has been linked to heart disease.

A British Heart Foundation spokesman previously said: “Dairy products do not need to be excluded from the diet to prevent cardiovascular disease and are already part of the eatwell guide, which forms the basis of our recommendations for healthy eating in the UK.”

They added, “It is currently recommended to choose low-fat dairy products as our total saturated fat intake is above recommendations.”

Other studies have also suggested a link between increased consumption of dairy products and better heart health.

The UK produces more than 16 billion liters of milk each year, nearly 7 billion of which are consumed by consumers.

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