5 Reasons Why Should Include Chia Seeds In Your Diet

Chia seeds have grown in popularity in recent years. From cereals to salad and smoothies, these edible seeds are everywhere these days. The word ‘chia’ in itself means strength and the seeds are harvested from a flowering plant in the mint family known as Salvia hispanica. Once cultivated by the Aztecs, chia seeds were a staple of Mayan and Aztec diets.

Chia seeds are nutrient-dense and contain healthy omega-3 fatty acids, carbohydrates, minerals, protein, fiber, and antioxidants. Don’t be fooled by their size, an ounce of chia seeds (about 2 tablespoons) contains 138 calories, 10 grams of fiber, 9 grams of fat and 5 grams of protein, as well as 17 percent of your daily calcium needs, 12 percent of the iron and 23 percent of your magnesium [1].

Chia seeds are tasteless, which means it can be added to almost anything – from granola bars to cereals, sauces, and baked goods. When added to water, these seeds expand to hold about 10 times their dry weight and swell into gel-like globules

Here are five reasons why you need to incorporate chia seeds into your diet

1.Loaded with Nutrients & Minerals:  A combination of calcium, magnesium, phosphorus, and manganese makes chia seeds extremely nutrient-dense. You can get 20% of your daily calcium requirement from chia seeds, which makes it a great choice for people who do not consume dairy products [2].

Calcium is essential for bone health, while Manganese plays an important role in collagen production. Magnesium is known to improve mood and the quality of sleep, whereas phosphorus helps from cell structures and keeps the bones healthy. Whip up a smoothie with some chia seeds for a boost of energy. You can also sprinkle some seeds on your yogurt or oatmeal.

2. Full of Antioxidants: Chia seeds are rich in antioxidants which helps the body defend itself from cell damage. Antioxidants are known to fight free radicals [3], which contribute to aging and diseases like cancer. Add some chia seeds to our cereal for healthier and younger-looking skin.

3. High In Fiber: Chia seeds are one of the best sources of fiber as 40% of its weight is made up of roughage [1]. Its high soluble fiber content contributes to a feeling of fullness, which keeps you from snacking mindlessly.

This makes chia seeds a good option for people trying to lose weight. Fiber also helps keep the gut healthy and prevents constipation. It promotes slower absorption of your food which keeps blood-sugar levels stable. Add chia seeds to your salad or stir fry it with veggies for a healthy and wholesome meal.

4. Rich In Protein: Chia seeds are an excellent source of protein and amino acids, especially for vegans and vegetarians. About 14% of chia seed’s weight is protein, which is comparatively high when it comes to most plants [1].

Protein is crucial for our overall health and promotes healthy muscle growth and hormone balance, amongst other things. Protein also helps you feel fuller for longer, aiding in weight loss. Satiate your sugar cravings with some easy to whip chia pudding. Creamy, satisfying and packed with proteins, chia pudding is a healthy take on desserts.

5. Packed with Omega-3 fatty acids: Often referred to as the ‘superfood’, chia seeds are the richest plant source of Omega-3. These unsaturated fats help keep the heart and brain healthy.

Omega-3 also protects the body against inflammatory diseases such as Arthritis [4]. Unlike flax seeds, you don’t have to ground chia seeds to benefit from its nutritional properties. The gel from soaked chia seeds can replace egg in vegan baking. You can also top your baked goods with toasted chia seeds for a healthy crunch.

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627181/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4926888/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614697/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5796167/

Diet & IVF Treatment: Is There A Connection?

It’s been almost 40 years since the first baby was born through in vitro fertilization (IVF) and today many people are opting for this treatment. IVF is the most effective form of assisted reproductive technology. During this process, mature eggs are retrieved from ovaries and fertilized by sperm in a lab. Then the fertilized egg (embryo) or eggs (embryos) are transferred to a uterus. 

Several studies have reported that the success rate of IVF treatment is relatively high when combined with a tailored diet [1]. It helps manage issues such as ovulatory infertility [2], sperm DNA damage [3], poor semen quality [4], polycystic ovaries [5], and endometriosis [6].

What to Nutrients to Have During IVF Treatment?

  1. Folate-rich foods
    Folate can improve your fertility rate by increasing progesterone levels and reducing risks of ovulatory infertility [7]. It is also a vital nutrient for men who are trying to conceive. Studies have proven that folate consumption can improve sperm concentration and motility [8]. For including folate in your diet, consume daily servings of vegetables such as  broccoli, spinach, cabbage, and beetroot [9]. Fruits such as papaya, pineapple, orange, and other citrus fruits are excellent sources of folate. Legumes such as beans, peas, and lentils are also rich in folate.

  1. Iron-rich foods
    Research says that proper iron nutrition is essential for lowering the risk of ovulatory infertility, an inability to produce healthy eggs [10]. Include iron-rich foods in your diet such as meat, poultry, fish, green leafy vegetables, whole grains, eggs, raisins, etc. Also, to enhance iron absorption, it is necessary  to pair them with vitamin-C-rich foods [11].
  1. Healthy fats
    Healthy fats include monounsaturated fats and polyunsaturated fats (omega-3 and omega-6). According to a study [12], omega-3 fatty acids can promote fertility in men by improving sperm morphology. Another one quotes that omega-3 acids can lead to improved pregnancy rates in overweight and obese women undertaking IVF treatment [13].

What Not to Have During IVF Treatment?
Just like how certain foods improve the chances of conception during IVF. There are certain foods that both men and women should avoid while undergoing this treatment, they are discussed below:

  1. Unhealthy fats
    Unhealthy fats such as saturated fats and trans fats can have a negative impact when consumed in excess. For example, processed red meat, an important source of saturated fat can lower sperm concentration and total sperm count [14]. Trans fats are usually found in fried foods, processed and baked foods. Therefore, refrain from such foods during IVF treatment.
  1. Alcohol
    Studies suggest that women who are planning to conceive should abstain from consuming alcohol as it can disrupt the normal menstrual cycle [15].  Alcohol can also affect the health of eggs and lead to fetus impairment.

  1. Caffeinated Beverages
    Limit the consumption of tea and coffee while undergoing IVF treatment. A recent study has revealed that  there is an increased rate of spontaneous abortion with more than 300mg caffeine/day [16]. Therefore do not consume more than 300 mg of caffeine per day during IVF treatment. If you can, refrain from it completely.

Diet plays a crucial role in increasing the success rate of your IVF treatment. A Mediterranean diet is one of the most recommended diets while undergoing fertility treatment. According to the latest study, this diet can improve the embryo yield in IVF [17]. It focuses on  high consumption of fruits, vegetables, nuts, seeds, legumes, and whole grains, moderate consumption of poultry, eggs, and dairy products, and limited consumption of red meat. The healthier you are, the better your chances of conceiving and having a healthy baby. 

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6079277/
  2. https://www.ncbi.nlm.nih.gov/pubmed/17209201?dopt=Abstract
  3. https://www.ncbi.nlm.nih.gov/pubmed/22935557?dopt=Abstract
  4. https://academic.oup.com/humrep/article/20/4/1006/701270
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3752890/
  6. https://www.researchgate.net/publication/325092608_Endometriosis_and_food_habits_Can_diet_make_the_difference
  7. https://www.fertstert.org/article/S0015-0282(07)00828-X/fulltext
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4614702/
  9. https://onlinelibrary.wiley.com/doi/full/10.1111/1541-4337.12193
  10. https://www.ncbi.nlm.nih.gov/pubmed/17077236
  11. https://www.ncbi.nlm.nih.gov/pubmed/2507689
  12. https://www.ncbi.nlm.nih.gov/pubmed/22416013/
  13. https://www.ncbi.nlm.nih.gov/pubmed/26742065/
  14. https://academic.oup.com/jn/article/144/7/1091/4615605
  15. https://pubs.niaaa.nih.gov/publications/arh26-4/274-281.htm
  16. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5733907/
  17. https://rbej.biomedcentral.com/articles/10.1186/s12958-019-0520-9

What does a 1300 calorie Indian diet plan look like?

Are you on a meal plan that asks you to consume 1300 calories every day?

You will get the calorie, fats, protein, and carbohydrate content online for every food item. But it would be tough to collect all the data and calculate it in a way that it would total to around 1300 calories. Getting the correct food pairing, portion size and food choices would pose another challenge.

We know, because we have seen thousands of people struggling with getting the correct information on the Internet. However, at bon happetee, the solution is served to you right on your plate!

We’ve created a sample 1300 calorie Indian diet plan for you.

1300 calorie indian diet plan

You can eat the ‘high-calorie’ cheese, coconut chutney, potatoes, dates, and pasta even if you’re on a weight loss program. What matters is that you eat it at the right time and in the right quantity.

Here are some customized meal plans and food recommendations that complement your food choices, lifestyle and fitness goals.

1300 calorie indian diet plan

They take care of the fact that you get necessary quota of protein, fiber, carbs and fat in every meal you eat.

These plans also take away your trouble of calorie counting and meal planning. All you need to do is follow the meal plan for three months to get the desired weight loss results.

We also have a 1600 calorie diet plan and a 2000 calorie diet plan

Just download bon happetee and get started, with the best Indian weight loss app.

Sounds like a super plan, doesn’t it?

content writer - bon happetee diet plan appVishruta is a nutritionist by profession and a writer by heart. Content writing and menu planning have become her passions over the past few years. Love food, love life — is her mantra.

Indian diet for hair growth and health

indian diet for hair growthMothers are often seen scolding their kids because they forgot to eat nuts, didn’t drink the glass of milk or refused to eat spinach and dal. It might have happened with you when you were a child. It has happened with most of us.

Turns out mothers had a good reason to be strict when it came to consuming all these foods. Because they know that these nutrients are required for healthy hair.

Bon Happétee has compiled the best Indian diet for hair growth  and health- Continue reading

Let’s look at a 2000 calorie Indian diet plan

Diets didn’t work for you? Neither did drinking green tea? You didn’t lose a single pound. Furthermore, you are finding it extremely difficult to sleep and lose your cool for apparently no reason.

Extreme diets can do that to you – lead to disturbed sleep, mood swings and unhappiness.

At bon happetee we understand your frustration. Here is a sample plan to speed up your weight loss without compromising on your sleep, mental health and most importantly, taste.

Let’s look at a 2000 calorie diet plan-
Continue reading

6 tasty low carb Indian dinner ideas to make your weekdays interesting

Low-carb dinners or keto meals is a popular trend with weight watchers. Also, those who feel a little bloated after eating dinner, they may want to reduce their carb intake in the evening meal. However, most first timers struggle with easy and tasty low-carb recipes. They are even worried whether it will fill their tummy. Or would they find the food to be bland and boring? Bon Happétee has put together 6 yummy and satiating low carb Indian dinner ideas.

But before we go into that, let’s understand why low-carb dinners work magic for shedding the flab. Continue reading

Eat right this monsoon

Goodbye, mangoes. And a warm hello to the kadak adrak chai!

Monsoon has arrived and so is your temptation for eating all foods steaming hot. The warm soup and hot chocolate you detested during summer become a comfort food in the rains. Similarly, the mangoes you devoured in the scorching heat lose their luscious taste with the first showers.

As the season changes, your eating preferences and habits should change to help you cope with the climatic changes. For instance, rains leave puddles and dampness that become the breeding ground for mosquitoes and insects. Also, the high humidity levels lower your immunity. Your digestive system is at its weakest in the monsoon. Thus, your favourite season spells trouble for your health. And of course, skipping exercise due to the downpour or the lazy monsoon mood and gorging on pakodas, bhajiyas and fried just add to the woes.

But before you get all worked up, Bon Happetee has sorted your health and weight issues.

We’ve compiled a list on the foods to eat so that you remain healthy and fit during the rainy season:

  • Salads:

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Salads are nutritious and you should eat them to ramp up your fiber and nutrient quota. But, as a nutritionist, I know monsoon’s not the best time to chomp on salads.

So here’s how I relish my salad – I throw in the cabbage and heat it for 25-30 seconds in the microwave. This practice kills all the germs and ensures I grab my dose of antioxidant. Cucumber and carrot kachumber is another favourite since peeling the skin lowers the risk of food infection.

  • Leafy greens:

A storehouse of nutrients, leafy greens are every nutritionist’s favourite. But during the monsoons, green leafy vegetables are swarming with insects and food infection. So avoid eating them raw.

However, you can savour by cooking as cooking destroys the microbes – palak paneer, aloo gobhi, palak khichdi, gobhi paratha are smart ways to relish your greens without falling ill.

  • Fruits:

Move over the mango and dig into the delicious monsoon fruits – pear, plum, peach, apple and custard apple. And before you start on how fattening custard apple is, let’s talk about its benefits.

Custard apple is bursting with the goodness of iron, Vitamin C, Vitamin B 6, magnesium, and potassium. These nutrients play a key role in promoting healthy hair, radiant skin, along with steady sugar levels and a happy heart. With 100 calories in a 100-gram serving, custard apple is a steal! And custard apple contains zero fat and cholesterol. So, it’s definitely not making you fat.

bon happetee lose weight at home fast

The other fruits – plums, pears and peaches – are an excellent source of Vitamin C. Vitamin C activates production of white blood cells, the first line of defence for your body’s immune system. Thus, all monsoon fruits are loaded with iron and Vitamin C, nutrients that strengthen your resistance to infections and inflammations. Additionally, both these nutrients play a key role in keeping your tresses healthy and combat hair loss, a common problem in rains.

  • Sprouts/pulses:

Obviously, you can’t wolf down leafy veggies, the tinda, bhindi, and doodhi for lunch and dinner throughout the monsoon. You need variety. It’s time to eat pulse-based vegetables like rajma, chawli, chole and besan. What’s more, pulses are brimming with protein, a vital nutrient to boost your immunity; a strong immune system protects you from the monsoon-related illnesses. The easy-to-digest sprouts are a healthy addition to your monsoon diet. A treasure trove of B-complex and Vitamin C, sprouts make a great in-between snack, sabzi, or usal.

bon happetee lose weight at home fast

And of course, dal khichdi with ghee makes for a perfect monsoon meal when you’re craving for something hot, quick and delicious.

Clearly, nature has the answer to all weather-related changes!

While we’ve discussed the food groups, there’s an important rule or two about staying fit during monsoons: eat light and fast.

With the constant downpour, sunlight is rare; these sunbeams play a key role in digestion. With decreased sunshine, your digestion power decreases drastically. That’s why go easy on the mouth-watering monsoon munchies – pakoras, bhajoyas, samosas, and kachori. And relish the khichdi, sprouts and custard apple and occasionally you can grab a bhajiya or a samosa!

Indigestion and stomach problems is also one of the key reasons why fasts are observed during monsoon. Most people observe the chaumasa (four months of fasting during the monsoon) or fast at least during the shravana month which sees the heaviest rainfall. By fasting, your vital organs get needful rest as they work hard throughout the year to keep you healthy.

And before we forget – have loads of ginger in the rainy season. Ginger is highly effective in improving food absorption and digestion. Also, it helps keep the cold and flu away.

bon happetee lose weight at home fast

 

Have an awesome monsoon from team bon happetee 🙂

content writer - bon happetee diet plan appVishruta is a nutritionist by profession and a writer by heart. Content writing and menu planning have become her passions over the past few years. Love food, love life — is her mantra.

Easy & healthy tiffin recipes for kids

The summer break is over; it’s time to go back to school. And as the new school year begins, every mother’s biggest nightmare is back: what to make for tiffin?

bon happetee indian food diet plan app

Now kids always peep into each other’s boxes while they sit together for lunch. The radiant smile when your child has the most delicious lunch is priceless – and every mother’s pride.

Managing your child’s nutrition and pleasing his taste buds during the vacation was easy. But once school starts, you can’t prepare wholesome and interesting meals in the maddening morning rush. And at the same time, you can’t give him the boring roti and sabzi every day.

That said you need not lose sleep over what to prepare for dabba. Bon happétee has some healthy and fun tiffin recipes you can whip up in a jiffy.

So here we go:

  • Bread uttapam:

Prepare a batter of suji, curd, finely chopped veggies, salt, and spices. Heat a griddle, add some oil and place a bread slice. Spread a layer of the batter on the bread. Ensure that the batter side is on top. Flip the bread and cook from the other side.

This uttapam is a smart way to sneak the fiber and antioxidant-loaded veggies in your child’s diet.

  • Baby corn and capsicum rice:

An international version of the Indian pulao, this rice preparation is a sure-shot hit. It entails freshly prepared/leftover rice, olive oil, diced bell peppers and baby corn, along with onion, garlic, tomato puree, ketchup, oregano, basil, salt and pepper. You can toss in a protein surprise by adding paneer cubes.

  • Hung curd sandwiches:

bon happetee indian food diet plan app

Mix finely chopped capsicum, onion along with grated carrot to the hung curd. Add chaat masala, salt, oregano, black pepper powder and mix well. Apply a thick layer of the mixture on the bread and grease it lightly with butter on one side. Grill it either in an oven, a sandwich maker or on a tava.

This easy-to-prepare snack will make your child’s tiffin box the most interesting one. As a mother, you can pat yourself for preparing a snack that’s rich in protein, calcium, antioxidants, and fibre.

A paneer bhurji sandwich is another interesting lunch box idea.

  • Chapati or paratha wraps:

The regular chapati and sabzi are boring. Time to give it a makeover.

In a pan, heat butter. Throw in some finely chopped onion, tomato, and capsicum with boiled potatoes, green peas, pav bhaji masala, salt, coriander leaves, and cheese. Now spread this mixture in the middle of a roti and roll it up. With such a delicious wrap, your child will flash his broadest smile. And you’ll be happy since you’ve wrapped all the five pillars of nutrition in a one meal.

You can always showcase your culinary skills by trying new fillings.

bon happetee indian food diet plan app

  • Parathas:

bon happetee indian food diet plan app

Parathas have been the most popular and versatile tiffin recipe. You can try different parathas – from a sprouts paratha to mix vegetable, gobhi, spring onion and cheese, paneer and the all-time favourite aloo paratha. You could add ragi, soya, bajra, or jowar flour to the whole wheat atta to up the nutrition quotient.

And yes, the home-made mint/coriander chutney is a healthier accompaniment to parathas than the preservative-laced ketchup.

  • Idli stir-fry:

A quick meal you can prepare with leftover idlis. In a wok, heat oil. Add sliced onion, carrots, capsicum and cabbage. Once the veggies get cooked, put in salt, noodle masala, and diced idlis.

This simple dish will win your child’s heart with its colourful appearance and scrumptious taste. Additionally, the fermented idlis and veggies will boost your child’s immunity.

  • Pasta:

This one’s special and coming straight from my mom’s kitchen. As a kid, I’d always be behind mom to make pasta for dabba. In fact , I still do 😉

She prepares home-made pasta sauce using dudhi, carrot, tomatoes, chilli flakes, oregano, basil leaves, salt, sugar and cinnamon the previous evening. In the morning, she heats olive oil/butter in a pan, adds the home-made sauce and durum wheat pasta. A grated cheese cube on top and my day is made.

Sometimes, she cooks white sauce pasta. She prepares the sauce using atta, not maida. She adds corn, capsicum, mushroom, and yeah, I can’t stop grinning.

Now you can heave a sigh of relief. You’ve taken care of your child’s nutrition and taste buds without running from pillar to post or worrying about what to cook.

Happy school day cooking from Team Bon Happétee 🙂

content writer - bon happetee indian food diet plan appVishruta is a nutritionist by profession and a writer by heart. Content writing and menu planning have become her passions over the past few years. Love food, love life — is her mantra.

How to boost your metabolism

Bon happetee weight loss app india

I swear I put in my best efforts but I still can’t lose weight because my metabolism is so slow.

I eat all these metabolic-boosting foods, but my metabolism refuses to budge.

Thanks to the internet, metabolism has become a buzzword for anyone on a weight loss program. And when they don’t lose the flab despite putting in their best efforts, they blame their metabolism.

First, let’s understand what metabolism is and what are the factors that affect it. Continue reading

Your Holi delicacies have numerous health benefits

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For most people, Holi is the festival of colours, water guns, and mischief which marks the beginning of spring. For foodies, Holi is the time to gorge on mouth-watering delicacies.

Like every Indian festival, Holi is noshing down dahi wada, gujiya, malpua, and gulping down glass after glass of the famous cooling thandai!

But, what if we told you that apart from taste, there are numerous health benefits of these greasy and sugary titbits that you eat on Holi– only if you master the right portion size?

And the good news: you can savour these treats not just on Holi, but the year around.

Keep reading to know more. Continue reading