healthy food

 

some Health food which are not expensive

1. Potato - yes, this is healthy but only when boiled, it is packed with nutrients but unfortunately in india it is always cooked with lot of oil to make it yummy, where as in a boiled form it has lot of nutrition values .

Nutrition info

(one medium-size potato):

• 168 calories,
• 3 grams fiber,
• 5 grams protein,
• 20% of the Daily Value for vitamin C,
• 0% Daily Value for iron,
• 25% Daily Value for potassium

2. Brown Rice one of the staples food of southern part of india , but not as popular in northern part of india .Brown rice is really healthy when taken on a regular basis.

Nutrition info

• 170 calories,
• 2 grams fiber,
• 4 grams protein.

3. Whole-Wheat Main food of north indian but because unfortunately to make floor easy to look and look better ,most of the healthy ingredients are removed when wheat is converted in to floor (atta), if wheat is used in a raw from , it is rich in calories and fiber.

Nutrition info

About 200 calories, 7 grams protein, and 6 grams fiber.

• If taken the form of Whole-Wheat Bread
• 2 slices will have following nutrition.
• Nutrition info per serving (2 slices): About 120 calories, 6 grams protein, and 3 grams fiber.

4. Soybeans it is still not very popular ingredient of indian kitchen , inspire of so much promotion as a idle high calorie substitute for vegetarians.

Nutrition info 

One bowl preparations of soya will contain

• 90 calories,
• 10 grams protein,
• 8 grams fiber,
• 10% of the Daily Value for iron,
• 6% of the Daily Value for calcium.

5. Beans In India beans are used in every house , but again it is not taken in the boiled form where it can deliver the maximum nutrition but for the best results they should in be deep frayed .

Nutrition info

• One bowl of beans contains almost
• 140 calories (for the vegetarian type),
• 7 grams protein, 6 grams fiber,
• 4% of the Daily Value for calcium
• 10% of the Daily Value for iron.

6. Fresh Spinach In india it is used in all forms from breakfast to lunch to dinner as quick salads, topping on egg dishes, casseroles, soups, and stews mainly due to availability and its affordable cost .

Nutrition info

         About 100 grams of levies Fresh

• 20 calories,
• 2 grams of fiber,
• 160% of the Daily Value for vitamin A,
• 40% of the Daily Value for vitamin C,
• 8% of the Daily Value for calcium,
• 40% of the Daily Value for folic acid.

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