7 Nutrition Tips to be kept in mind always



The Equation of a Healthy Body is 20% Exercise plus 80% Nutrition. Binge eating, anytime snacking, laziness to cook a wholesome meal at home, crash – fad diets and so on & so forth have become a part of the urban eat behaviours.

Here are 7 important nutrition tips that must kept in mind in our present day increasingly busy lifestyles –

  1. Start your day with a fresh and wholesome breakfast – I can not emphasise enough how important it is to have a wholesome breakfast. After all the 7-8 hours of starving, it is a good breakfast that sets your energy levels for the entire day. Skipping breakfast is the worst habit that you can develop, as it plays a very important role in maintaining your blood glucose and insulin levels throughout the day.
  2. Never skip a meal – Just like the breakfast, all other meals are important. If you want to shed fat, then you need to eat 🙂
  3. Avoid Processed Food – Food that has more shelf life will reduce days from your life. Whether it is instant noodles, processed meat, ready-to-eat meals; it’s all going to create havoc on your metabolism in the long run. The preservatives and packaging of these foods can disrupt your endocrine system, slow down your metabolism and thus, be of no good to you.
  4. Focus on the ingredients, stop counting your calories – This is extremely important. Whenever you purchase food, take a moment to carefully go through it’s label; check the contents. Stop looking at the numbers. If the contents show a lot of refined sugar, high sodium, refined grains or unhealthy fats, ditch it happily 🙂
  5. Hydrate, hydrate and hydrate – Water is the solvent of life. 73% of our physical existence is water. Nothing can replace the vitality of a glass of fresh water. Skip all colas, sodas, iced teas and opt of a glass/ a bottle of water 🙂
  6. Be Mindful and Stop Fretting – Mindfulness is important, even when it comes to nutrition. Always listen to your body. Are you Hungry/ Thirsty/ Stressed/ Full ? Respond to your what your body’s saying you with gentle care. eat happily and stop eating the moment you are full 🙂 Also, stop fretting about every single bite you take. Believe in yourself and be grateful for the food you eat 🙂
  7. Get adequate R & R – I know, you are wondering how can possibly rest and relaxation be related to nutrition. Actually it is a very important one. According to a new research published in the Journal of Biobehavioral Medicine, only a well rested brain can lead to self restrained behaviours. Hence, if you don’t rest or sleep enough, chances are your brain is going to get more and more restless leading you to more greasy snacking or binge eating.

It’s all inter-related folks. Good knowledge inter-woven along with healthy eating behaviours is the secret to good nutrition. Happy Eating! 🙂


The King of Fruits- MANGO



Since the Indian food markets are flooded with mango these days, I wanted to write an article on the nutritional benefits of this delicious fruit 🙂 Mangoes are bright,yellow-orange coloured tropical fruits. They have an amazing sweet taste. But there is more to their qualities than their colour and taste. Let me share with you the nutritional and health benefits of consuming this wonder fruit.

1.Mangoes lower your triglyceride levels: Levels of triglycerides in your bloodstream is directly related to your heart health. Triglycerides are a type of fat present in the bloodstream that the body uses for energy. Higher levels of triglycerides are a direct indication of heart diseases. Research has shown that consuming freshly cut mangoes lead to significant decrease in triglyceride levels. Hence adding a mango to your daily healthy diet can help you manage healthy triglyceride levels.

2.Mangoes are high in dietary fibre: We all know that benefits of consuming fibres. They not only promote digestive function but also help us in controlling our appetite and elevate levels of good cholesterol. Hence, when hungry, instead of binging on unhealthy carbs like chips, pretzels and muffins; choose to have a bowl of sweet ripened mango 🙂

3.Mangoes boost up your immune system: Since they are very high in content of Vitamin C and beta-carotene (an antioxidant), mangoes are extremely helpful for your immune system. The scorching heat of the summer has considerable potential to challenge your immunity. Consuming mangoes will help you fight against various forms of infections and heal itself.  They also promote eye,skin, intestinal and urinary tract health.

4.Mangoes help you maintain a healthy weight: Taa daaa…..this one is the best,isn’t it! 🙂 Mangoes are source of natural healthy sweetener or fructose. Unlike artificial sweeteners and unhealthy sugars present in packaged juices, desserts, processed foods etc.,the sugar in mangoes do not threaten our blood sugar levels. Blood sugar levels have an intricate relationship with maintaining a healthy weight. Hence, replace your unhealthy snacks and desserts with a sweet, ripe mango to stay healthy and in shape.

So, enjoy this summer fruit happily. Whether you make a healthy mango shake with some skimmed milk or serve yourself a bowl of chilled mangoes or add pieces of mangoes to your favorite salad, consume this summer health fruit and stay healthy.

Love Eating Love Food :)



This is my first post on the new section of my blog FOOD. And even though, the name of my blog is ‘Fat-Out-Fit-In’, it does not mean that all I will write about would be just on Health Recipes, Nutrition Content of various food etc etc. The main intention of this section would be “To make you fall in love with food that is fresh, easy to cook and healthy,help you develop healthy eating habits and make you feel awesome through eating good food.” 

The first topic that I have chosen to write about is something very interesting. It is a term that I really grew fond of as I started reading about and researching on everything related to food and fitness. It is called Dietary Induced Thermogenesis or DIT. Sounds complicated and high profile,right? Well, not exactly 🙂 Let me explain you what it means and why do I love this term.

DIT or Dietary Induced Thermogenesis is the thermic effect of food i.e. it is the energy produced in the entire process of food digestion,absorption and assimilation (in other words, complete metabolisation of the food you take). Our body expends energy through three main routes: Basal Metabolic Rate, Physical Activity and DIT. If I put this in very simple words, I would say that You burn as you eat”. WHOA! that’s fantastic to know right? 🙂 Now tell me why would I not fall in love with this concept! Research has shown that DIT accounts for 5-30% of the body’s total body expenditure. And hey,do not consider these figures to be small as they build up to be a really important fraction of the body’s entire energy-expenditure picture. But here are a few facts to be a kept in mind:

  1. Only a balanced meal containing appropriate portions of carbohydrates,proteins and fats results in a good percentage of energy expended via DIT.
  2. Although protein induces highest percentage of DIT and ‘the weight loss industry goes gaga’  over the ‘lean-protein-diet’ concept, there’s a completely different side to this picture. Research has also proven that eliminating carbs out of your diet slashes your metabolism by almost 50% in a couple of months ( and that’s just sad because who can afford to remain fit with a 50% slower metabolism).
  3.  Although fats have the least percentage of energy expended via DIT,you cannot afford to eliminate them completely as their little contribution also plays an important role.

So, you see I love this concept because it is a scientific weapon to slash all those stupid FAD diets ever created. They have nothing more to do rather than give you a non-stop head and heart-ache about dieting for burning more. You can see how this concept clearly states that Eating is also a way of Burning. That means starving is never going to help us shed those extra pounds. 

So here are a few points that I would like you to take home:

  1. Do not go on crash diets (liquid diets, no carb diets, only soup-salad diets or only lean meat diets). Do not starve your body cells and torture your metabolism.
  2. Remember  there’s only one key to obtaining or maintaining a healthy weight : A healthy diet  combined with regular physical activity.
  3. By healthy diet, I mean a balanced meal containing appropriate portions of carbohydrates,proteins and fats.
  4. You will always need carbs to remain healthy, do not hate them or cut them out. Just choose healthier carbs. Avoid refined flour and sugar as much as you can as they are unhealthy carbs.
  5. An all protein diet can be dangerous, so have proteins but in controlled portions and with carbs.
  6. Do not avoid fats completely. Choose healthy fats like fish oils, cold pressed oils derived from various oil-seeds, extra-virgin olive oils, home-made Indian clarified butter or ghee that contribute their sincere % in DIT energy expenditure.

Choose your ingredients wisely, cook happily and eat with love and satisfaction 🙂 Never hate food if you want to stay fit and healthy.