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HEALTHY LIFESTYLE








Importance of well balance diet

All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

LENTILS

Typical serving size:

½ cup (3
5 oz or 99 g)

HOW THEY HARM

  • Bloating and flatulence

    WHAT THEY HEAL

    High cholesterol Blood sugar spikes Weight gain Constipation Anemia Heart disease Reproductive health Cancer Sometimes called pulses, lentils date back to the Stone Age and were among the first crops humans cultivated
    They come in a variety of colors—red, green, brown, and black—but all varieties are high in protein and low in calories and fat
    They’re also inexpensive, quick cooking, and packed with protein, fiber, iron, and B vitamins

    Health Benefits

    Lowers cholesterol
    Lentils are loaded with fiber—16 g in each cup of the cooked legumes—and it’s the soluble fiber found in lentils that is the key to their cholesterol-lowering abilities
    Evens out blood sugar
    The fiber in lentils protects against spikes in blood sugar, which aids in diabetes management
    Aids in weight loss
    Lentils are a source of low-glycemic carbohydrates, which help sustain energy, keep you full, and keep you regular
    Can help prevent anemia
    Lentils are a good source of iron, necessary for energy and preventing anemia
    Boosts heart health
    The niacin (B3) in lentils protects against cardiovascular disease and helps lower cholesterol, while folate (B9) helps regulate hormones and supports reproductive health
    The potassium and magnesium in lentils help regulate blood pressure
    Protect against cancer
    The B vitamins in lentils act as anti-cancer agents

    Health Risks

  • Bloating and flatulence
    Like other legumes, lentils have hard-to-digest sugars called oligosaccharides that can cause gas and bloating
    While lentils do not require soaking, minimize digestive problems by soaking and draining lentils before cooking thoroughly

    Allergies

  • Add nutrition and fiber to pilafs by substituting lentils for some of the rice
  • Simmer a pound of lentils in 2 qt of chicken or vegetable stock, a can of diced tomatoes, and chopped carrots and onions for a simple-to-make stew
  • Toss cooked lentils with a little red wine vinegar, extra-virgin olive oil, chopped scallions, parsley, salt, and freshly ground black pepper for a flavorful and nutritious salad

    Buying Tip

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  • The common khaki-colored lentils are widely available in supermarkets; the more delicate green and red lentils may be harder to find
    Red lentils cook faster than the khaki ones
  • Choose bagged lentils and sort through them before cooking, discarding any that are shriveled

    Storing Tips

  • Store lentils in a cool, dry place for up to 6 months
  • Don’t mix new lentils with older ones, because older lentils will take longer to cook