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Food for busy people

Food you need to eat everyday

Ms. Anam Golandaz – Clinical Nutritionist, Masina Hospital, Mumbai advises each person to prepare healthy foods, which will help your health be taken care of in the right direction without wasting time. your precious.

According to her, with workaholics, memorizing all the nutritious diets is really difficult. But when it comes to providing a list of healthy foods to stock in your pantry, fridge or kitchen cupboard, it’s easier to remember.

Healthy fruits and vegetables

Nutritionist Sapna Jaysingh Patel, Founder of Health Before Wealth, says fruits and vegetables are high in vitamins, minerals and fiber.

So “try to eat at least 5 servings a day. One serving is equal to 1/2 cup of cooked or raw fruit or vegetables or 1 cup of green vegetables,” says Sapna Jaysingh Patel.

Dr. Vaishali Verma, Dietitian, Manipal Hospital, Dwarka recommends eating 2-3 servings of fruit in your daily diet, as it also provides plenty of health-promoting antioxidants including flavonoids – A type of plant intermediate that is not only good for digestion, but also beneficial for skin and hair.


“It is very important to include rice and wheat in our daily diet,” says Dr. Verma.

Dr. suggests including millet like ragi, jowar and bajra… as they are high in protein, fiber and antioxidants.

Pea’s tree

According to Dr. Varma, consuming 2-3 servings of pulses or beans can help a person get the necessary amount of protein as well as vitamins and minerals.


Nuts are a great source of energy. They are packed with healthy vitamins and minerals, which are great for your overall health.

Verma recommends eating 4 to 5 almonds and 2 walnuts a day. According to her, almonds help lower bad cholesterol and act as an anti-inflammatory in our body. Moreover, it also helps to improve brain function and enhance memory.

Walnuts are rich in protein, fiber and antioxidants. They also contain good fats like monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs), which help lower blood cholesterol levels and reduce the risk of heart disease and stroke.


“Protein is an essential part of a healthy diet, but it’s important to choose lean protein sources like chicken or fish instead of red meat,” says Ms. Patel.

She also recommends eating two to three servings a day — one serving is 4 ounces (113 grams) of cooked chicken or fish, 1 egg, 1/4 cup of cooked beans.

In addition, Ms. Patel warned against eating fried chicken and fried fish. Because they’re high in saturated and trans fats, which can increase cholesterol and heart disease risk.

Healthy snacks

According to nutritionists, try to stock up on healthy snacks, such as pumpkin, nuts, fruit, etc. because they are also rich in protein and good for health.

Choosing the right fast food not only helps limit some health problems but also helps control weight.

Water is needed

Drinking enough water will maintain energy levels throughout the day. According to Dr. Verma, water is the most neglected nutrient in our daily diet.

“We should know that water is very necessary for the body. Drinking a lot of water helps the body to eliminate toxins and lubricate the joints, regulate body temperature and maintain blood pressure. In addition, water also maintains minerals. essential nutrients and improve digestion,” said Ms. Verma.

When Should You Take Supplements?

Most people don’t need a vitamin supplement, as the body can get it if people eat a healthy, balanced diet. However, people with busy schedules may not get enough healthy amounts of nutrients from diet alone.

Ms. Golandaz – Clinical Dietitian, Masina Hospital, Mumbai, said, “We all aim to eat healthy, but many people have difficulty in maintaining a balanced diet. So to To meet the health needs of daily work, we can add protein and multivitamins in the diet, if you can’t eat a healthy diet.”

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