Nutrition Guide:

When people ask me how can we shed our extra pounds/kilos? I always use to say them that first know your body and love it. Never hate those extra kilos as those extra pounds are the part of your body.

Over weight is not the problem actually the problem is over eating. Eat whenever and whatever you feel like eating but the right and good food. By this I do not mean that you should eat junk food all the time and not that you will have to eat diet food as well. You should follow your likings. you can eat the foods which you like the most but in right way.

It is not compulsory that a person who is weighing 54 kg is fit and a person who is weighing 74 kg is unfit.
May be that 54 kg person is having the more of fat % & less of protein % & and that 74 kg person having more of protein and less of fat. By visual inspection you can not say a person is over weight or lean.

Our body weight is made up of-
1. The body fat
2. The muscle wt.
3. The bone & water weight

You can say that a person is over weight if the he /she is having extra fat weight as compared to the desired one. The following indices used to determine BCA:
1. The body mass index (BMI)
2. The waist to hip ratio
3. The body fat percentage

Dry fruits are considered as rich source of nutrients. Several fruits that come under dry fruits category are: Cashews, Walnuts, Almonds, Raisins, Pistachio, Date, Peanuts, Hazelnut etc.

• Cashewnuts contains healthy fats.

• They are Rich in Monounsaturated fats, can be used to reduce cholesterol levels, Cashews are known to have one of the lowest fat contents of any nut.

• Cashew nuts provide protein and fiber.

• Cashews are a good source of potassium, B vitamins and folate and contains useful amounts of magnesium, phosphorous, selenium and copper.

• Cashews are beneficial in promoting stronger bones.

• Raisins are considered as priority food during the recovery after successful treatment of a disease.

• Raisins are used for treatment of constipation. They are soaked in a glassful of drinking water for a day or two and eaten early in the morning after removal of the stones.

• They are also helpful in constipation, acidosis, anemia, fever.

• Raisins are good source of iron that is why they are good for anaemic people.

• Raisins also help to gain weight so give it a watch when you are consuming them.

• Glucose and fructose are present in natural form in Dates.

• Dates is known as a good lexative as small quantities of nicotine are found in the Dates.

• Dates are rich in potassium, iron, phosphorous,maganese, copper and magnesium.

• Dates are considered to be the best diet for confinement of the women. AMERICAN CANCER SOCIETY recommends intake of 20-35 grams of dietary fibre in a day,which u can take from dates.

• Helpful in constipation, weight gain, diarrhea, healthy heart, abdominal cancer and intestinal disorders.

• They are helpful in prevention of cancer, because they have very low amout of saturated fat.

• Almonds are beneficial in controlling diabetes, by lowering blood sugar after meals.

• Almonds provide essential anti-oxidants so they are helpful in the process of detoxification.

• Almond is considered very useful in both mental and physical development of human body.

• Good quantities of Iron, copper, phosphorus and vitamin B1.

• Almond oil relieves headache and its use on the scalp helps to cure several hair problems.

• Almonds are also used in constipation problems.

• Walnuts have good amount of omega-3 fatty acids, alpha-linolenic acid (ALA) that is why they protect Arteries after a High-Fat Meal.

• Walnuts are known as "brain food," because of the wrinkled brain-like appearance of their shells, and because of their high concentration of omega-3 fats.

• Help in preventing Gallstones.

• Protect bone health.

• Lowering the risk of weight gain.