No
matter how old we become, a father is someone whom we always look up to! He is
the guiding light whose love, protection and advice help us grow and construct
our way. So this father’s day, why not gift this precious person, something
that is beneficial for his health?
Generally
after 40, various health complications surface in an individual. Hence, taking
extra care of oneself becomes all the more necessary then. Especially in the
context of today’s trying times, taking care of one’s own health and keeping
the immune level intact is non-negotiable. So prepare a tasty meal for your
Dad, comprising of a myriad of foods to level up his health meter.
Here
are some choice of ingredients.
Let’s
talk Fibre: Fibre supports digestive health by promoting the survival of good
bacteria and helps in normal bowel functioning. A higher intake of fibre
reduces the risk of developing heart diseases and Type 2 Diabetes. Experience
the goodness of fibre-rich foods like Split Peas, Lentils, Black beans, Seeds
(chia seeds, charmagaz or dried melon seeds, white sesame/til, flaxseeds,
pumpkin seeds), Green peas, Oats, Raspberries, Quinoa, Leafy vegetables, Nuts
(almonds, cashew, pista) and Unpolished Rice.
Let
the food be Low in sodium: Consumption of this kind of food (like Banana,
Spinach) helps in
increasing
potassium intake while decreasing the sodium intake. Let’s welcome Fruits
& Vegetables: For a regular dose of good health, include green veggies
like Jhinga (ridge gourd), Parwal (pointed gourd), Chichinga (snake gourd),
Cabbage, Lettuce, Broccoli, Cauliflower and Spinach & fruits like
Watermelon, Cucumber, Guava and Pear. Let’s add Herbs & Spices: For a
healthy immune function, involve herbs like Tulsi, Yashtimadhu, shwagandha,
Giloy & Dry Ginger and spices such as Jeera, Dhaniya, Haldi, Kala
jeera, Black Pepper (kali mirch), Cinnamon (dalchini) and Cloves (laung) in the
diet.
Let’s
include Calcium: Boost bone strength with calcium-rich foods such as Milk,
homemade plain Curd, Fortified Foods and Beverages, Cereals, Green Leafy
Vegetables and Fish.
Let’s
have Protein & Antioxidant-rich foods: Incorporate protein sources like
Chicken, Peanuts, Lentils, Soy Milk, Pumpkin Seeds, Low-fat Cottage Cheese and
Lean Fish (consider chara pona, baata, parshe instead of aar, boal, katla,
etc.) and antioxidant-rich foods such as Green tea, Black tea, Roasted seeds,
Pomegranate, Apple and Turmeric to improve overall health.
Let’s
enhance Immunity: Consumption of popular blends like Golden Milk Mixture and
Ayurvedic Kadha helps in increasing immunity. Spices like Black Pepper,
Cinnamon, Cloves and Dry Ginger serve the same purpose.
Let’s
choose Healthy Fats: Heart-healthy unsaturated fats are obtained from oils
(olive, sunflower, fish). A healthy individual must make a healthy choice of
Sunflower Oil (1 litre/month) and Mustard Oil (1/2 litre/month).
Let’s
exclude Saturated Fats: Avoiding saturated fats present in red meat, full-fat
milk and dairy products can prove to be helpful. The alternative solution is
consuming Cow (Gawa) Ghee (maximum 5ml per day).
Let’s
steer clear of:
Artificial sweeteners
Artificial food colours
Packed/bottled fruit juices
Muffins & cakes
Red meat (like mutton)
Junk food (high sugar & trans fat content)
With
these essential tips, help your father become the healthiest man he can be!
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