Teenager's metabolism is higher than an adult; it is advisable to give them a small meal at regular interval rather than large meals at longer duration. It will help them to keep their energy level high all day and prevent them overeating at meals.
2. Explain me what is the best vegetable to eat?
All fresh vegetables are best for your diet; it comprises of all essential nutrients like fiber, potassium, folic acid, vitamin A, vitamin C and most important range of anti-oxidant, which can reduce the risk of cancer.
3. Tell us what is the good source of iron?
The absorption rate of iron from meat, poultry and fish are higher than iron from plants, in order to get maximum absorption of iron, along with iron rich food you have to take vitamin c like citrus fruits or yogurt.
4. Can you tell me which egg is more nutritious white or brown?
Both eggs has same nutritional value; they are rich in protein, vitamin and most important nutrient choline which is responsible for brain development and function. One egg may provide half of your daily requirement of choline.
5. Can you tell us is it good to avoid fat for weight loss?
It depends on what type of fat you are avoiding, if you are avoiding un-saturated fats than its good. Otherwise, it may show adverse effect as fat are equally important for functioning of the body. It is scientifically proved that 35% of your daily calorie should come from the fat (virgin olive oil, nuts, seeds and natural nut butters).
6. Tell me how do I always stop wanting a dessert after lunch and dinner?
You've trained yourself. Untrain yourself.
7. Tell me is honey better for me than sugar?
Only slightly.
8. Tell me what's the best yogurt to eat?
Full-fat plain Greek yogurt
BMR means Basal Metabolic Rate; it is an energy expressed in calories that the body requires to keep it functioning at rest.
10. Suppose if you don't drink milk because of lactose intolerance where you can get calcium?
If you are not consuming milk due to lactose intolerance, you can get calcium from fat-free cheese and yogurt, canned sardines, orange juice and cereals.
11. Tell me what are dietary Antioxidants?
Dietary antioxidants comprise of Selenium, Vitamin A and related Carotenoids, Vitamin C and E.
12. Explain me do peach pit contain cyanide?
Peach pit do contain cyanide in the form of cyanogen glycosides, one hundred gram of moist peach seed contain 88 mg of cyanide. So if you eat whole pit you would consume around 9 milligram of cyanide in the form of amygdalin that is less poisonous.
13. Tell us what are the main advantages of using dietary fibre daily?
The advantages of using dietary fibre are
☛ Increase bowel function: Dietary fibres are the insoluble fibres, which increases the laxative property of bowel, and helps an individual to relieve from constipation. It might also help in reducing colon cancer risk; inhibiting the growth of tumor cells by saturated fatty acid, which is produced when fibre is fermented by gut bacteria
☛ Reduce blood sugar level: It also slows down the absorption of glucose level in blood by not allowing complete digestion of carbohydrate you have consumed
☛ Reduce blood cholesterol level: Rice bran or oat bran are some good sources of dietary fibre that prevents fatty acids to convert into bad cholesterol and thus minimizes the risk of coronary heart disease (CHD)
☛ Gives satiating feeling: Apart from all these benefits, there are some additional benefits for overweight or obese people who lack satiate feeling resulting in over-consumption of food. Dietary fibre gives satiate feeling without adding any extra calories and also reduces fat level from the body
14. Can you list out some of the sources of anti-oxidant?
Anti-oxidant eliminates toxin present in our body, some of the rich sources of anti-oxidant are
☛ Berries
☛ Broccoli
☛ Garlic
☛ Tomatoes
☛ Green tea
15. Tell me what's more important? The number of calories you eat or the type of calories you eat?
Pick quality over quantity.
16. Tell us should teenagers take a vitamin supplement to meet their energy level up?
It is useless to give a vitamin supplement unless the teenager is on a low-calorie diet. It is always preferable to take vitamin organically from fruits, vegetables and healthy fats.
17. Tell us what's the healthiest fruit out there?
Guava: protein, fiber, vitamin C
It might be worse!
19. Tell us why does kale taste so gross but everyone raves about it?
You have to “massage” it.
21. Can you tell us what are the benefits of spices in food?
Spices not only adds taste to our food, but also give nutritional value
☛ Rosemary: It contain essential volatile oils and are rich in minerals and vitamin B. It is used for diuretic disorder, to cure flatulence and to treat neuralgic pain, etc.
☛ Cummins: It contains phytonutrients, essential oil and anti-oxidants
☛ Bay leaf: It is a very good source of many vitamins like niacin, pyridoxine, pantothenic acid, etc.
☛ Cinnamon: It has the highest amount of anti-oxidant than any other source found in nature. It is used as anti-septic for teeth and gum
☛ Mustard seeds: They are also rich in nutrients, anti-oxidants and B-complex vitamins
☛ Coriander seeds: It is rich in minerals like copper, calcium, potassium, manganese, etc.
☛ Saffron: It also contains anti-oxidant and anti-depressant properties
☛ Fenugreek seeds: Fenugreek is a rich source of minerals, vitamins and phytonutrients. Apart from that they are also a rich source of dietary fiber, and it is used to cure digestive problems, reduce cholesterol and bronchitis
☛ Cloves: It is considered as a good source of vitamins like vitamin A and carotene, but this should be consumed in a small portion as it may cause acidity and burning sensation if taken in excess. It acts as an anti-inflammatory agent and reduce blood glucose level in diabetics.
☛ Cardamom: It contains essential volatile oils, and rich in minerals. It is used as an anti-oxidant.
22. Tell us what dietary fibre is and list out some of the good source of dietary fibres?
Dietary fibre is composed of an edible parts of plants that can neither be absorbed nor digested by the small intestine and moves into the large intestine intact.
Some of the good sources of dietary fibre includes
☛ Fruits: Pears, strawberries, blackberries, oranges, raspberries and all the fruits that can be eaten without peeling of its outside skin
☛ Vegetables: Brussel sprouts, onion garlic, peas, green peas, broccoli, corn, etc.
☛ Pulses: Chickpeas, lentils, beans and whole grains
Niacin is B3 vitamin (egg, peanut, milk) which has a tendency to reduce blood cholesterol, but you are already on medication that is reducing cholesterol, you should not replace it with high intake of vitamin B3 or Niacin.
24. Tell us what is the formula to calculate BMR (Basal Metabolic Rate)?
The Harris benedict equation
☛ For Men: [13.75 x weight] + [5 x height] – [6.76 x age] + 66
☛ For Women: [9.56 x weight] + [1.85 x height] – [4.68 x age] + 655
25. Tell me what's the deal with gluten?
Only sensitive people get sick.
