Meat has been a motif in my writing, both fiction and non-fiction: My novels feature roast pork sandwiches, lamb lollipops, Bisteccas, wild boar ragus, mixed roasts, and other carnivorous encounters. I have written features on men with monikers such as the worlds most famous butcher and Dr. BBQ. Ive published many of my own meaty recipes, including those for chicken cutlets, bolognese, standing rib roast, and fried lamb chops. In my numerous Italian adventures, Ive eaten raw sausage in the back of the Tuscan butcher shop, spooned and swallowed two-bites of a lambs brain in a Florentine trattoria, and consumed the neck of a chicken I watched a contadina snap, stuff and cook. Had enough?

All that said, Im not married to meat. I dont drool upon hearing the word bacon nor do I eat burgers topped with some other meat. I dont all-you-can-eat anything. My eating habits, thanks to all of those Italian experiences, are safely described as Mediterranean. I believe in eating well as a means of being well, and this involves variety, appropriate portions, lots of water and little-to-no sugar. And it was this notion that I eat well and live well and look pretty good (for a guy my age) that kept me from considering any changes to my diet.

But the term 'plant-based' kept coming up in my readings and conversations. Iatedinner with a celebrity chef at a plant-based Mexican place and thoroughly enjoyed it. And when I was connected with Lucy Danziger here at The Beet, I had an idea for an article: Meat-eater goes plant-based for a week. Seven days sans anything to do with eating animals. Im guessing Ive never gone more than a single day in my whole life without consuming something animal-oriented. I wasnt sure what to expect. Heres how it went:

The first thing I did was go to Sahadis near my home in Brooklyn for an array of Middle-Eastern inspired roasted vegetables, cooked grains and a vat of hummus to dollop on everything. (This was in safer times when going out was not an act of aggression.) I stocked up on their dry goods: nuts and seeds and dried fruits. This got me, happily, through the weekend (abetted by a good amount of pricey wine I splurged on to accompany dinners). I was more concerned with the weekdays, especially as Ive been eating meat and cheese sandwiches at midday forever. Ive taught writing at a college in Midtown East for years, but I hadnt really explored my neighborhood eateries, though I was aware of the numerous fast-casual places opening up and even a brand new one with plant-based plastered on the window.

I went there first, Le Botaniste, and tucked into a Tagine soup stocked with toothy veggies and bold flavor. I was also easily able toorderplant-based bowls at Naya and Dig, respectively, both satisfying and flavorful. On other days, I went to hot bars and loaded up on bean salads, hunks of avocado and quinoa.My big takeaway was how easy it was to find plant-based options within a few blocks and how enjoyable it was to eat them. I certainly did not miss my meat sandwiches...

Dinner at home during the week was a concern in a few ways: 1) Cooking dinner is one of my daily pleasures; 2) I have meat or fish almost every night. One of my deviations from meat-forward meals is pasta, but theres usually some meat in the base and always some cheese on top. Instead, I went with an egg-free pasta with aglio e olio (garlic & oil) with parsley, peperoncino, and toasted bread crumbs instead of cheese. Totally worked. Another night I had black bean tacos with scallions and brown rice (and a lot of hot sauce). I also made the soup I've served to myvegetarian friends over the years: Ribollita, an Italian bread soup with cabbage, white beans, and tomatoes. And then I had it again. All of the meals were hands-on and fun to make with the type of results that keep people cooking at home. Yes, I kept drinking that fancy wine all week long.

Dinner out had me skeptical. The Mexican plant-based place where Id eaten, Bar Verde, was owned by achef (Matthew Kenney)who had a plant-based pizza joint next door, Double Zero. I mean, I can live without cheese on my sandwiches and, if necessary, not sprinkled on my pasta, but no cheese on pizza! Come on, now. My skepticism mushroomed (plant-based pun!) when I learned that the cheese on plant-based pizza comes from cashews. Cashews? Of course, I tried it, and, yeah, it was pretty good, as was the pie itself, with roasted fennel and red peppers and sauteed cannellini beans. Id get it again, but what I am running back to Double Zero for is the shockingly goodcacio e pepe!

Cashew cheese on pizza...Okay, fine. Cashew cheese in cacio e pepe? No way. Yes way. It was so good, creamy and flavorful, consistent as the real deal. Perfectly made, too, which helped. Im thinking about it right now...

By the end of the week, Id dropped five pounds I didnt know I had available to drop. But most importantly, I felt really good: sharp and spirited, great energy. Id also broadened the palette of my palate, engaging so many foods and flavors thatId simply avoided or ignored. Its just nice in general to break away from routine and to try new things, so I felt good about that, too. I eased back into eating meat when the week ended, but Ill never be the same meat-eater again. I will simply eat less for now and, perhaps, none at all at some future point. Imagine that? I never could have until my plant-based week. I might have to change the focus of my writing...

Andrew Cotto is an award-winning novelist and regular contributor to the New York Times. A lover of Italian cuisine, he shares his experience as a meat-eater going fully plant-based for a week:He hosts a food and wine reading series every Saturday night at 6 p.m. ET featuring excerpts fromhis novel,Cucina Tipica: An Italian Adventure.This week features a plant-based meal so tune in.

Go here to see the original:
Novelist Andrew Cotto on Giving Up Meat and Dairy for a Week. - The Beet

What do Halle Berry, Lebron James, Kim Kardashian and Tim Tebow have in common? Well, aside from their seven-figure follower counts, they've all jumped on the keto diet bandwagon at one point or another.

Salmon is an excellent go-to protein and a source of healthy fats to enjoy on a keto diet.

Image Credit: NataBene/iStock/GettyImages

The high-fat, ultra-low-carb regimen rose to fame for its fat-burning effects, although it was initially developed and used clinically in the treatment of epilepsy. Going keto isn't for everyone, and you'll want to consult your doctor or a dietitian before you dive head-first into this eating plan.

Once you've got the all-clear, prioritize the most nutritious foods to avoid making classic keto diet mistakes. Keep these must-have healthy keto diet foods in mind next time you head to the grocery store.

Avocado is a keto-diet staple and, given the nutrients this fruit packs (yes, avocado is a fruit), it's no surprise. Avocados are high in healthy, unsaturated fats, which can help lower LDL cholesterol if they replace saturated fats, according to Harvard Health Publishing.

This popular fruit is also high in fiber, a crucial nutrient that can help lower your risk of heart disease and diabetes, according to the Mayo Clinic. Fiber will also keep your digestion regular, which is an issue that many people face when following the keto diet.

Avocado carb counts, according to the USDA:

While the term "net carbs" hasn't officially been defined by a major nutrition organization, it's typically used to refer to the carbs your body actually digests. To calculate net carbs, take the total carbohydrates in a given food and subtract its fiber and any sugar alcohols.

Salmon is an excellent source of both protein and unsaturated fat, which can help you feel satiated, according to Frances Largeman-Roth, RDN. A 3-ounce serving of salmon provides about 17 grams of protein, with about 3.4 grams of fat, according to the USDA.

This fish is also high in omega-3 fatty acids, Largeman-Roth adds. These fats (which are also found in walnuts) are beneficial for your brain and eye health, yet most Americans don't get enough. Omega-3s can also help ease inflammation, according to the Mayo Clinic.

Salmon carb counts, according to the USDA:

Albacore tuna, bluefish, herring, mackerel and sardines are a few other seafood options that you can incorporate in a healthy keto diet. In some cases, these options are also more affordable than raw salmon.

In moderation, red meat is totally OK on a nutritious keto diet. Beef is high in protein and can add some variety to your weekly menu. But whenever possible, pick grass-fed cuts. Grass-fed beef (rather than grain-fed) is generally higher in omega-3 fatty acids and antioxidants like vitamin E, according to the Mayo Clinic.

Grass-fed beef carb counts, according to the USDA:

If you prefer leaner protein options (or can't find grass-fed beef at the store), consider chicken or turkey. Poultry is high in protein but lower in calories because it contains less fat.

Keto diet or not, eggs are a great way to kick your morning off with a nutritional start. While eggs do contain cholesterol, having an egg a day is safe yolk included for just about everyone.

With fewer than 100 calories each, eggs are a great source of fat and protein, according to the USDA. They're also high in choline, a nutrient that helps your body digest fat and keeps your nervous system functioning properly, according to the National Institutes of Health (NIH).

Egg carb counts, according to the USDA:

If you're following a keto diet, there's no reason to go with low-fat cheese options. Instead, opt for a whole-milk feta. Feta is generally low in calories with only about 75 per ounce and full of nutrients like calcium and vitamin B12, according to the USDA.

Although it doesn't get as much attention as vitamins C or D, your body needs vitamin B12 for red blood cell formation, according to the NIH. This vitamin is also important for healthy brain function.

Feta cheese carb counts, according to the USDA:

If you're not a fan of feta, full-fat Swiss cheese or gouda are also good sources of vitamin B12 and low in carbs.

Like cheese, yogurt made with whole milk is a great source of protein and fat plus, it makes for a convenient snack, Largeman-Roth says.

Because it's fermented, yogurt is also a great source of probiotics, according to the Mayo Clinic. Probiotics are good-for-you bacteria that support your gut microbiome, which keeps digestion healthy and can even affect your mood.

Yogurt carb counts, according to the USDA:

Butter is a standard keto go-to and can fit into a healthy keto diet especially in baked goods, Largeman-Roth says but you'll need to eat it in moderation, as it contains saturated fats.

As with beef, consider choosing grass-fed or organic butter when possible. Grass-fed and organic varieties generally contain a higher ratio of healthy, unsaturated fats, according to an April 2017 study published in Foods. Plus, organic butter may also be higher in omega-3 fatty acids.

You can also try ghee, Largeman-Roth says, a clarified butter that's shelf-stable and free of lactose. Like butter, you'll want to use ghee in moderation, as it's high in calories and contains some saturated fats.

Butter carb counts, according to the USDA:

Coconut oil is used in plenty of keto recipes as a way to boost the fat content of your meals, according to Largeman-Roth. If you're new to the keto diet, you'll probably want to have a jar of coconut oil in your pantry.

But don't overload every meal with this keto-diet staple. "While these fats are fine in moderation, coconut oil contains saturated fat, which several studies show can lead to heart disease," Largeman-Roth says.

Coconut oil carb counts, according to the USDA:

With less than 4 grams of total carbs and about 20 grams of fat per serving, according to the USDA, pecans are definitely a keto-friendly nut.

Pecans are also a good source of zinc, providing about 12 percent of your daily recommended amount. Zinc supports your immune system and may even shorten the length of a cold, according to the Mayo Clinic.

Pecan carb counts, according to the USDA:

Almonds and walnuts pack just 6 and 4 grams of carbs per ounce, respectively. You can even combine the three to make your own DIY trail mix.

Along with nuts, seeds are another low-carb, high-fat snack that fit perfectly onto the list of healthy keto diet foods. Pine nuts they're actually seeds, despite the name have only about 5 grams of carbs and 17 grams of fat per ounce, according to the USDA.

A one-ounce serving will also supply about 16 percent of the magnesium you need. Magnesium supports healthy nerve and muscle function, according to the NIH, and also helps your body properly process protein.

Pine nut carb counts, according to the USDA:

If you can't find pine nuts at your local grocery store, you can also try chia or flax seeds, both of which are high in fiber and unsaturated fat.

While the keto diet is fat-dominant, you shouldn't neglect leafy, non-starchy vegetables. Leafy greens are not only low in carbs, but they provide plenty of essential nutrients that promote brain function and heart health.

Kale is definitely worth adding to your shopping cart when you're hunting for the healthiest keto foods, Largeman-Roth says. Kale is particularly high in vitamin K, which promotes healthy blood flow throughout the body, according to the NIH.

Kale carb counts, according to the USDA:

Buying a variety of leafy greens is never a bad idea, especially considering they're all low in carbs. Mix up your kale keto salads with some spinach, arugula or romaine.

Brussels sprouts are another low-carb veggie option for people following a keto diet, Largeman-Roth says. Brussels sprouts are a great way to get some vitamin C into your diet, providing about 83 percent of the daily recommended value in one cup, according to the USDA.

We always hear that vitamin C can support healthy immune function. But it also helps your body restore other antioxidants, according to the NIH. And with fewer carbs that vitamin C-packed fruits, Brussels are a more keto-friendly way to get a dose of this important antioxidant.

Brussels Sprouts carb counts, according to the USDA:

Add even more variety to your veggies with cauliflower, cabbage, broccoli and asparagus, Largeman-Roth says.

While high-carb fruits like apples, oranges and bananas are pretty much off-limits on a keto diet, blueberries are low on the glycemic index, meaning they're low in sugar and carbs, according to the New Hanover Regional Medical Center.

Blueberries are also a good source of vitamin C and K, providing about 16 percent and 24 percent of your daily recommended amounts respectively, according to the USDA.

Blueberry carb counts, according to the USDA:

Strawberries, blackberries and raspberries are also low in sugar and carbs, which earns them a spot on the list of healthy keto diet foods.

View post:
The 13 Healthiest Foods to Eat on a Keto Diet - LIVESTRONG.COM

Bollywood movie star Richa Chadha is a vocal advocate for veganism after transitioning from vegetarianism to a fully plant-based diet two years ago. In an interview with VeganFirstDaily, the celebrity, originally from Dehli, opens up about theinspiration behindher switch and her tips for success.

Richa, a life-long vegetarian, decided to finally quit all animal products after she "realized the dairy industry functions very differently from when our parents were consuming dairy and poultry products in terms of mass production and numbers." She came to this decision after watching documentaries and researching the devastating effects that animal agriculture has on the earth's environment. Although she says that she had difficulty forgoing cheese and butter in her day-to-day life, sheswapped outcow'smilk for almond milk in her tea and began to notice that going without these products made a positive difference in her skin and hair.

Although Richa admits on her Instagram posts that she doesn't care for cooking,while on set, she always comesarmed with a few prepared snacks in case craft services doesn't have anything vegan. Her go-tofoods are nuts and protein bars, for any moment where she's in a pinch and can't find a dish without meat or dairy. Besides staying prepared for situations where you might not be able to find vegan options, here are Richa'sadvice for people who may be thinking about going vegan:

1. Use your Logic: "We are human beings we are not meant to consume milk from another mammal. We are not built to digest something thats so heavy on the body. And with growing research, we notice that today so many people are lactose intolerant."

2. Why not give it a try:"Its very difficult to convince your moms and dads that ghee, butter and paneer have to go - but once you choose that option and see how light it is on your system, I dont think therell be any going back!"

3. Going plant-based is better for your long-term health: "Its a myth that you wont get calcium if you dont drink milk. We dont even know the quality of the dairy products we are consuming today because cattle are pumped with steroids and hormones to keep them pregnant and lactating. These are things one MUST know. We end up consuming all kinds of chemicals and steroids for the sake of having milk. Its part of the package because its already in the cows body."

Richa closed the interview byimploring more people in her home country of India to give veganism a try. She notes that there are only about fifteen or twenty thousand vegans, despite there being an estimated 400 million vegetarians in the country. She advises other Indians to try the lifestyle "without punishing yourself if you can manage to stay true to the cause and stay dairy-free in the long run, it has amazing health benefits."

Read the full interview with VeganFirstDaily here.

Original post:
Richa Chadha on Why She Went Vegan - 929nin.com

Sitting around at home all day, with easy access to the biscuit tin, isnt exactly conducive to hitting those health and fitness goals, but fortunately theres a clever wellness programme that can help, even during these turbulent times

What if there was a little health and wellness expert inside your phone helping you navigate these choppy waters to hit your goals?

And not just an expert that helped you keep you away from the treats cupboard so that you can strut out of these crazy lockdown times in your skinny jeans but one that helped you see things differently?

One that helped you break bad habits (3pm tea and biscuit break, anyone?) and change negative behaviours so that you feel happier, healthier and more positive?

Well there is. That little expert is called Noom.

Noom isnt just another diet plan, its a health and wellness programme that uses habit-changing psychology and small goals to help you live a healthier lifestyle and lose weight for good.

Noom is an ever-evolving app that continues to add to the user experience, from remembering past meals for easier food-logging to sending you little motivational high fives.

The Noom app is easy to use and always by your side, using cutting-edge technology to accurately monitor your progress and provide expert advice and analysis to keep you on track.

But what really differentiates it from other products on the market is the programmes focus on behaviour modification for sustainable results.

And weight loss is just the start. The Noom programme is the first step to preventing or improving other chronic and pre-chronic health conditions like diabetes and hypertension.

Noom combines the power of technology with the empathy of real human weight loss experts to deliver successful behaviour change and sustainable weight-loss results.

Over 80% of Noom users have made progress on other weight-loss plans only to gain it all back, but this psychology-based programme teaches you how to identify and change the habits that have been holding you back.

Youll get weekly, individual one-on-one goal setting and support from your Goal Specialist, who is trained in cognitive behaviour therapy (CBT).

Once you have passed your 14 day trial, youll have 24/7 access to your Group to share your daily struggles and successes, as well as daily access to your Group Coach to work through any issues and get kudos for your accomplishments.

The program is modelled after the CDCs diabetes prevention programme (the Centers for Disease Control and Prevention is the USs leading national public health institute), and Noom has had a number of articles published in peer-reviewed scientific journals demonstrating the programmes effectiveness.

Each Noom user receives coaching from professionals trained in cognitive behaviour therapy (CBT), meaning Noom delves deeper to help you understand your personal barriers, goals and areas of opportunity for change.

During the first week of the programme, your Goal Specialist helps you identify your Ultimate Why.

More often than not, a users Ultimate Why it is not just to lose weight, but a much more personal motivation, like being healthy for the kids or feeling more confident.

Each week the Goal Specialist works with your to create a personalised action plan based on your Ultimate Why, current progress and individual life circumstances.

Cognitive Behavioural Therapy (CBT) might sound scary, but its really not. CBT is essentially a goal-oriented talking therapy and is widely used in therapy to help people manage mental and physical health problems by changing the way we think and behave.

Its most commonly used to treat anxiety and depression, but can be useful for health problems including insomnia, IBS, post-traumatic stress disorder and obsessive compulsive disorder.

Trigger > Thought > Action > Consequence

Nooms coaching model is based on CBT, addressing patterns of thinking and/or behaviour to help you identify the behaviour chain (Trigger > Thought > Action > Consequence) behind your unhealthy habits.

By better understanding your behaviour chain youll gain a better understanding of where you struggle and where you can make positive changes.

Brooke: I knew Noom was going to be different from the very beginning. When Noom asked me what my weight loss goals were, I said, you know, 35 pounds. Then, Noom asked me well, why do you want to lose 35 pounds? I was a bit surprised to be asked the question, but I answered, I want to be more healthy. Then Noom asked me, why did I want to be more healthy? I had to think about it again. Eventually, we got to what Noom calls my Ultimate Why that I wanted to be at my optimal weight because I wanted to make really smart decisions about family planning. If I want to have a second baby, I dont want for my weight to be a deterrent if I want to get pregnant again.

Annie: I wasnt really expecting just how much more positive I would feel about my life in general. So, having sort of that success with weight loss and the scale, made me realise that there are a lot of areas in my life that I could do better in. Because I felt really great about the success I was having on the scale.

Emily: The biggest win for me with Noom Id have to say is how I feel. My energy level has gone up. Even when the weight loss is slow and stubborn which its bound to be in any programme you get a lot of inspiration from your group. You get a lot of inspiration from your coaches. Its there for you all the time. Anytime you wanna pick up your phone or go on your computer, and login, and look for some inspiration its right there.

How to Join

Head to the Noom website, complete a brief survey and youll be presented with a personalised package. After a 14-day trial youll be introduced to your Goal Specialist and billed for the programme, which starts from 12.42 per month if you sign up for 12 months, 25 per month if you sign up for four months, or 49 for a single month.

To find out more see noom.com

Read the original post:
Noom: The Clever Diet App that Breaks Bad Habits | The - The Resident

Have you added these vitamin C enriched foods to your diet yet?

We all know that vitamin C is one of the most important ingredients for our body. It helps to keep our immune system boosted. Once you look after your immune system, then it would keep you away from cold, flu and any other body inflammations come various seasons. But do you know which foods contain the most amount of vitamin C? Take a look and feel your grocery cart with these food items now on.

Here are six foods which are loaded with vitamin C:

Oranges are the easiest and a valuable source of vitamin C. They contain citric acid which can be found in lemons too. These citrus foods help in boosting our immunity at its best.

Raw bell papers not only increases the appearance of any food but also gives you enormous health benefits. They are rich in vitamin C. A half-cut serving gives you more than 100 percent of the daily recommendation.

Papaya also contains nearly 10 percent of our daily vitamin C requirement. Plus it has an enzyme that makes protein easier to digest.

(Also read: 5 Smart Tips To Eat Healthy During Coronavirus Pandemic)

Being a superfood, broccoli is enriched with vitamin C and includes vitamin K also. It is a great source that plays an important role when it comes to blood clotting.

One cup of cauliflower gives you 77 percent of the recommended daily intake of vitamin C. It has other great nutrients like fibre and calcium.

Remember how the cartoon character Popeye The Sailor used to get enormous power after eating spinach? Spinach contains more than 200 percent of the daily vitamin C value. Not only this, but it is also loaded with other health benefits too. Add it to smoothies, salad or use it as a side dish.

So have you added any of these vitamin C enriched foods to your diet chart yet?

(Also read: Check Out The Correct Ways To Wash Your Fruits And Vegetables)

Read more from the original source:
Add These Top 6 Vitamin C Rich Foods To Your Diet Right Away - NDTV

PAMPERED Titch is one of the oldest dogs in the UK at the grand age of 20 despite his dubious diet of McDonalds and Netflix.

He tucks into his favourite Happy Meal three times a week before chilling out on the sofa to watch a box-set.

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Owner Candice Kay, 36, said: Titch lives on a diet of mainly human food, and always has done, but McDonalds is his favourite. It sounds awful but he is healthy and a really good age.

The Bedlington terrier-whippet cross has a chicken nugget Happy Meal plus a cheeseburger without the gherkin three times a week.

A dollop of Big Mac sauce on his fries is another must.

He also eats poached egg on toast and lasagne but its the trip to the McDonalds near his home in Cleethorpes, Lincs, which he really looks forward to.

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And afterwards its Netflix time, as he laps up shows such as Modern Family, Power and Episodes.

Candices lorry driver husband Luke, 34, got rescue dog Titch as a four-year-old in 2004 before they met.

Saleswoman Candice added: The vet has said he couldnt recommend the diet, but that Titch had another ten years in him and to keep doing whatever Im doing.

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Read more:
Titch the dog sees 20th birthday despite a diet of McDonalds Happy Meals and Netflix box-set binges - The Sun

With most of us having to stay at home because of the lockdown, the opportunities of consume fresh foods have decreased. Yet, it is imperative that we now eat meals that support a robust immune system. To show that it is possible to have a healthy diet even when fresh produce is scarce, the World Health Organization (WHO) has come up with a list of best food buys (see box) as well as sample recipes for inspiration (see bottom). It has also issued a guideline on how to eat healthy for those in isolation.

The guideline points out: Limited access to fresh foods may lead to an increased consumption of highly-processed foods, which tend to be high in fats, sugars and salt. Such changes in eating behaviour could have a negative effect on the immune system, overall physical and mental health, and the well-being of individuals globally. It explains the strategies to be used while buying and using ingredients and how to follow safe food handling practices as well as limiting salt, sugar and fat intake. It also includes a list of high-nutrition items that are generally affordable, accessible and have a long shelf-life.

Theres a high chance that many of those confined indoors are gorging on plates of extra calories. Everyone is under some amount of stress because of the situation. To get over your lockdown blues, you might have a craving for food that satisfies the reward or pleasure centres of your brain and gives you a feeling of satiety. Foods that give you a feeling of happiness such as chocolate, cakes, soft drinks, cookies and pastries are usually high in sugar.

While binge-eating such sugar-rich food can give temporary relief from stress, it also increases the chances of having an inflammation of the blood vessels. This can affect the immunity system, which is supposed to fight back a possible viral attack.

To stop yourself from overindulging your sugar cravings, psychiatrist Dr Jai Ranjan Ram advises that you note down what you eat. Keep a food diary to rein in unplanned eating. Dont gorge because you are feeling bored or stressed. Snacking too much is also not advisable. Try practising mindful eating chew slowly, enjoy every morsel, its smell and its flavours, he says.

It is fine to indulge your cravings once in a while. Not only will it boost your mood but it it also easier to ration treats if you dont give them up altogether. Banning sweet treats from your diet will only mean that you will binge on them whenever you lose self-control. Keeping healthy and nutritious snacks at hand will also ensure you dont head straight for the cookie tin anytime you feel like nibbling. Snacks that pair protein with produce, such as cheese and apple or yogurt with nuts and dried fruit or carrots with a dip are healthy and tasty.

To stick to a healthy diet, plan ahead. It is easy to run out of ideas when youre having to cook all your meals at home. Try planning out the daily menu for a few days so that you dont have to face the whats for dinner dilemma every evening.

Planning meals in advance also ensures better use of ingredients you can use up things that are on the brink of spoiling first so that there is no waste. Also, you can then make sure you have used up all the staples before you go out to shop. You will be surprised how many dishes you can get out of things that have been hiding in the corners of your food cupboard.

The other advantage of menu planning is you can ensure youre getting a range of nutrients. Do not avoid any essential nutrient at this time unless you are allergic to it. The three nutrients your immune system needs now are Vitamin A (found in sweet potato, carrot and spinach), Vitamin C (found in lemons, oranges and tomatoes) and zinc (found in meat, dairy and bread).

Some people have started taking multivitamin pills to boost their immune system. But do these work? Says Dr Sumit Sengupta, a Calcutta-based chest specialist, Popping vitamin pills indiscriminately may not work as a preventive measure. Getting the right vitamin from a balanced diet should be the primary goal. One should also maintain a proper lifestyle and a balanced diet. To make sure your lungs are fit to fight the infection, do moderate exercise and give up smoking. Good sleep is also necessary to boost immunity.

Another important thing is to stay hydrated. Drinking an adequate amount of fluid is essential. It doesnt have to be just water squash, tea, coffee and milk all count towards the eight glasses of fluid we need daily. Cut down caffeinated drinks to a minimum and try not to drink them after mid-afternoon if you dont want them to affect your sleep.

Best food buys

Read more:
The diet that will give your immune system a boost - Telegraph India