Diet Mail - Diet Mail - July 2014, Childhood Obesity | Page 7

Rye is a rich and versatile source of dietary fiber, especially
a type of fiber called arabinoxylan, which is also known for
its high antioxidant activity. Research indicates that
consuming whole grain rye has many benefits including
improved bowel health, better blood sugar control, and
reduced risk of type 2 diabetes. It also helps in overall
weight management, improved satiety (feeling full longer
after eating).
All of us think about the benefits of whole grains but there
is other side of the story as well. Cereal grains are good

sources of phosphorous, potassium, and magnesium,
but are poor sources of sodium and calcium. The high
phytate content of whole grain cereals forms insoluble
complexes with calcium, so that the net effect is a low
Ca/P ratio. Dietary cereal grains are noted to be
causative agents for celiac disease and dermatitis
herpetiformis, both autoimmune diseases. So, If you
have digestive problems or suffer some of the classic
autoimmune reactions (e.g. allergies) consider the
possibilities that grains may be problematical.

READER'S
ASK

Have two chapattis (made from jawar or
wheat) with one cup of any vegetable, a green

salad with sprouts, a cup of mung dal and a bowl of
curd or glass of buttermilk for lunch.
Have a cup of regular tea (made with skimmed milk),
herbal tea, coconut water or vegetable juice (for
vegetable juice - you use choose from bottle gourd
(dudhi), tomato, spinach (palak), celery and carrot) in
the afternoon.
I need to lose 7 kilos of weight. I lead an active life and
walk 1 hour daily. My grandchildren keep me on my toes

For the evening snack have a cup of roasted kurmura,
two oil free khakras or 3-4 multi grain biscuits

in the evenings, and I need energy to cope with their
needs. Could you suggest a diet plan that would help me
lose weight and keep fit?
Y ou can increase your energy levels and lose

weight by eating regular, low-fat healthy meals.

(without cream).
Dinner can be similar to lunch, or you could have two
chapattis (made from jawar or wheat), fish or chicken

A suggested diet plan would be:

(150 gm), one cup vegetable and some mixed

Start your day with one glass of warm water, a cup of

vegetable salad.

herbal tea or regular tea (made with skimmed milk) and

Experiment with interesting herbs and flavours to

oats porridge and a papaya slice for breakfast.
make your food tasty and light- Bon appetite!
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