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KNOW YOUR
FOOD
What is Food?
• Food is anything that we eat or drink that provides us with
energy and nutrients.
• It is directly related to our physical and mental health.
• Essential nutrients required by our body are:
• Carbohydrates
• Proteins
• Fats
• Vitamins
• Minerals
• Water is also an important nutrient required by our body.
Classification Of Foods Based On Functions
Functions Major Nutrients & Food Groups Other Nutrients
Energy Rich
Foods
Carbohydrates & Fats
Whole Grain Cereals, Millets Proteins, Fiber, Minerals, Calcium, Iron & B-Complex Vitamins
Vegetable Oils, Ghee, Butter Fat Soluble Vitamins, Essential Fatty Acids
Nuts And Oilseeds Proteins, Vitamins, Minerals
Sugars Nil
Body Building
Foods
Proteins
Pulses, Nuts And Oilseeds B-Complex Vitamins, Invisible Fat, Fiber
Milk And Milk Products Calcium, Vitamin A, Riboflavin, Vitamin B12
Meat, Fish, Poultry B-Complex Vitamins, Iron, Iodine, Fat
Protective
Foods
Vitamins And Minerals
Green Leafy Vegetables Antioxidants, Fibre And Other Carotenoids
Other Vegetables And Fruits Fibre, Sugar And Antioxidants
Eggs, Milk And Milk Products And Flesh
Foods
Protein And Fat
KNOW YOUR
FOOD GROUPS
1. Grains
• Grains are small, hard and edible dry seeds that grow on grass-like plants
called cereals.
• They are high in carbohydrates and provide most of the energy needed
by our body.
• Not all grains are equal in terms of nutritional benefits.
• The health benefits of a grain also depends on the form of the grain,
whole or refined.
• Common grains include:
• Cereals
• Wheat
• Rice
• Millets
Wheat
Incorporate In Diet
Roti, Wraps, Bread, Muffins, Breakfast Cereal Like Wheat Flakes, Cakes, Pastries, etc.
Nutrition Facts
• Whole wheat is a rich source of
carbohydrates and fiber.
• Rich source of vitamins, especially vitamin
B, and minerals like magnesium and zinc.
• Contains proteins in moderate amounts.
• Rich source of antioxidants.
• Refined flour lacks fiber and is also low in
vitamins, minerals and other nutrients.
Health Benefits
• Provides satiety.
• Boosts energy and improves metabolism.
• Controls obesity.
• Inhibits type 2 diabetes.
• Prevents heart attack and asthma.
• Promotes gut health.
• Reduces risk of colon cancer.
Common Wheat Products
Wheat Flour, Refined Flour, Suji/Rava, Daliya, etc.
Rice
Nutrition Facts
• Gluten free starchy cereal grain.
• Majorly composed of carbohydrates.
• Contains small amounts of protein and virtually
no fat.
• Brown rice contains fair amounts of fiber,
thiamine, niacin, riboflavin, iron and calcium.
• White rice is a poor source of vitamins and
minerals.
Health Benefits
• Easy to digest.
• Brown rice is considered healthier than white rice.
• Brown rice -
• Reduces risk of heart diseases and lowers
blood pressure.
• Improves bowel movements.
• Boosts metabolism and helps in weight loss.
Common Varieties Of Rice
White Rice, Brown Rice, Red Rice, Black Rice.
They can be long grain, medium grain and short grain.
Incorporate In Diet
Boiled, Pulao, Biryani, Khichdi, Dosa, Puttu, Kheer/Payasam, Rice Flour, etc.
Millets
Incorporate In Diet
Roti, Cheela, Daliya, Khichdi, Upma, Idli, Dosa, etc.
Nutrition Facts
• Millets are gluten free coarse grains.
• Low in carbohydrates.
• Rich in fiber, proteins, vitamins and
minerals like iron and calcium.
• Rich in anti-oxidants.
• Acts as a prebiotic.
Health Benefits
• Manages blood sugar levels.
• Reduces blood pressure, lowers cholesterol
levels, reduces risk of heart attack.
• Maintains gut health.
• Improves bone health.
• Prevents anemia.
Common Millets
Sorghum (Jowar), Pearl Millet (Bajra), Finger Millet (Ragi), Foxtail Millet
(Navane/Korra), Little Millet (Sama), Kodo Millet (Harka/Arika), Proso
Millet (Baragu/Variga) and Barnyard Millet (Sanwa/Oodalu), etc.
2. Pulses & Legumes
• Pulses are edible seeds of plants in the legume family.
• Grow in pods and come in a variety of shapes, sizes and colors.
• They are healthy, nutritious, versatile and easy to cook.
• One of the major source of proteins for vegetarians.
• Common types of pulses & legumes:
• Whole pulses
• Split pulses
• With skin
• Without skin
Whole Pulses
Incorporate In Diet
Curries, Sprouts, Salads, Dal, Soups, Dips, etc.
Nutrition Facts
• Rich in proteins and fiber.
• Contains fats in moderation.
• Good source of iron, folic acid, calcium, potassium,
magnesium and B-vitamins.
• Contains other vitamins and minerals in small
amounts.
• Low in sodium.
• Rich in antioxidants.
• Low glycemic index.
Health Benefits
• Provides satiety and reduces appetite.
• Reduces risk of obesity and diabetes.
• Reduces cholesterol levels and promotes heart health.
• Prevents inflammation.
• Improves immune system.
• Prevents constipation.
• Promotes bone health.
Common Whole Pulses
Whole Moong, Whole Urad, Whole Masoor, Kidney Beans,
Chickpeas, Cowpea, Soyabean, Black Chana, etc.
Split Pulses
Incorporate In Diet
Dal, Sambar, Khichdi, Idli, Dosa, Salads, Soups, Handvo, Sweets, Desserts, etc.
Nutrition Facts
• Rich in proteins and healthy carbohydrates.
• Low in fats and sodium.
• Split pulses without skin are low in fiber.
• Fully loaded with vitamins B, E and K.
• Good source of iron, calcium, folic acid,
phosphorous, magnesium, potassium, zinc, etc.
• Rich in antioxidants.
• Low glycemic index.
Health Benefits
• Easy to digest.
• Provides satiety and reduces appetite.
• Reduces risk of obesity and diabetes.
• Helps manage high blood pressure.
• Reduces cholesterol levels and promotes heart health.
• Prevents inflammation.
• Improves immune system.
• Promotes bone health.
Common Split Pulses
Moong dal, Moong Dal Without Skin, Urad dal, Urad Dal Without Skin, Red
Masoor Dal, Arhar/Toor Dal, Chana Dal, etc.
3. Vegetables
• Vegetables can include leaves, stems, roots, flowers, bulbs, seeds and
also botanical fruits like cucumber, squash, pumpkin and capsicum.
• They are rich in vitamins and minerals, fiber and antioxidants.
• Most vegetables are low in calories and have a high water content with
minimal proteins and fats.
• Can be eaten either raw or cooked and are super convenient and
affordable.
• 3 Major categories of vegetables:
• Green leafy vegetables
• Roots & tubers
• Others
Green Leafy Vegetables
Incorporate In Diet
Salad, Soup, Curry, Stir-fry Veggies, Steamed Veggies, Smoothie, Chutney, Wraps, Etc.
Nutrition Facts
• Rich in B-vitamins especially folic acid.
• Also contain vitamins A, C, E and K.
• Rich in minerals like iron, calcium, potassium,
magnesium, etc.
• Rich in fiber and anti-oxidants.
• Low in calories, carbohydrates and fats.
• Have low glycemic index.
Health Benefits
• Helps maintain a healthy weight.
• Keeps digestive system healthy.
• Helps lower cholesterol levels.
• Helps keep bones strong.
• Reduces risk of diabetes, heart disease and some
types of cancer.
• Improves immunity.
• Enhances eyesight.
Common Green Leafy Vegetables
Spinach, Fenugreek Leaves, Coriander Leaves, Mint Leaves, Dill Leaves, Bathua
Leaves, Cabbage, Lettuce, Kale, etc.
Roots & Tubers
Incorporate In Diet
Salad, Soups, Curry, Stir-fry Veggies, Steamed Veggies, Sambar, etc.
Nutrition Facts
• Rich in carbohydrates, starch and fiber.
• Few root vegetables are rich in vitamins like
vitamin A, C and B.
• Contains minerals in moderate amounts.
• Low in proteins and fats.
• Rich in anti-oxidants.
Health Benefits
• Provides satiety and make you feel full.
• Aids weight loss.
• Improves digestive health.
• Helps regulate blood sugar levels (other than
potato, sweet potato).
• Promotes heart health.
• Improves vision and bone health.
Common Roots & Tubers
Potato, Beetroot, Carrot, Radish, Sweet Potato, Onion, Ginger, Turnip, Yam,
Tapioca, etc.
Other Vegetables
Incorporate In Diet
Salad, Soups, Curry, Stir-fry, Steamed, Cutlets, Raita, Pulao, Veg Roti, Veg Dosa, etc.
Nutrition Facts
• Rich in vitamins like vitamin A and C.
• Rich in minerals like calcium, potassium, iron and
magnesium.
• Rich in fiber and anti-oxidants.
• Low in calories, carbohydrates, proteins and fats.
• Contains plenty of water.
• Low glycemic index.
Health Benefits
• Helps maintain a healthy weight.
• Keeps digestive system healthy.
• Helps maintain blood sugar levels.
• Helps manage blood pressure and cholesterol levels.
• Reduces risk of heart disease and stroke.
• Keeps eyes and skin healthy.
Common Other Vegetables
Cauliflower, Brinjal, Ladyfinger, Pumpkin, Capsicum, Tomatoes,
Bottle Gourd, Bitter Gourd, Ash Gourd, Beans, etc.
4. Fruits
• Fruit are seed-bearing parts of a flowering plant or tree that can be
eaten as food.
• It is usually thought of as any sweet tasting plant product with seeds.
• They are great sources of many nutrients required by our body.
• They come in a variety of flavors including sweet, sour, bitter and
many more.
• Having fruits is a great way to satisfy your sweet tooth.
Fruits
Incorporate In Diet
Whole Or Cut Pieces, Fruit Salad, Fruit Chat, Smoothies,
Shakes, Fruit Custard, Fruit Cream, Juices, Jams & Jellies, etc.
Health Benefits
• Makes you fell full and aids in weight loss.
• Improves digestive health.
• Helps control blood pressure and blood sugar levels.
• Reduces cholesterol levels and improves heart health.
• Reduces risk of developing kidney stones.
• Helps decrease bone loss.
Common Fruits
Apple, Papaya, Banana, Mango, Grapes, Pineapple, Orange, Sweet
Lime, Watermelon, Muskmelon, Pear, Guava, Cherries, Strawberry, etc.
Nutrition Facts
• Rich in fiber.
• Rich in vitamin A, C, E and folic acid.
• Good source of minerals like potassium and
magnesium.
• Rich in anti-oxidants and phytonutrients.
• Contains plenty of water.
• Low in calories and sodium, with negligible proteins
and fats.
• Milk is the secreted fluid of the mammary glands of female
mammals like cow, buffalo, goat, camel or sheep.
• Various products made from milk are called milk or dairy
products.
• Milk is homogenized or pasteurized before it is ready for
consumption.
• It contains nearly all the nutrients necessary to sustain life.
• Milk varies in fat content. Skim milk is milk with zero fat, while
whole milk contains the maximum fat.
• Low fat milk & its products are a better option to opt for, to
reduce excess fat intake.
5. Milk & Milk Products
Milk & Milk Products
Incorporate In Diet
Milk, Milkshakes, Smoothies, Desserts, Raita, Lassi, Kadhi, Ice-Creams, etc.
Nutrition Facts
• Rich in calories, good quality proteins and
carbohydrates.
• Rich in fats, although fat content varies in different
products.
• An important source of calcium, phosphorous,
potassium, zinc and other minerals.
• Rich in vitamins, especially Vitamin A and B.
• Contains high amount of saturated fats and
cholesterol.
Health Benefits
• Helps build strong bones & prevents osteoporosis.
• Helps reduce blood pressure.
• Helps in building lean muscle mass.
• Builds stronger immunesystem.
• Good for teeth and gums.
• Low fat dairy reduces risk of heart diseases, type 2
diabetes and weight gain.
Common Milk & Milk Products
Milk, Curd, Yogurt, Buttermilk, Cottage Cheese, Cheese, Condensed
Milk, Powdered Milk, Almond Milk, Soy Milk, Khoa, Cream, etc.
6. Non-Veg & Eggs
• Animal flesh or any part of an animal eaten as food is known as non-
veg food.
• It is edible raw, but is normally eaten after it has been cooked and
seasoned or processed in a variety of ways.
• Unprocessed meat can spoil or rot within hours or days.
• Being rich in fats and cholesterol, increases risk of many health
conditions like obesity and heart diseases.
• Common foods included in non-veg & eggs:
• Meat
• Fish
• Poultry
• Eggs
Non-Veg
Incorporate In Diet
Curry, Pulao, Steamed, Boiled, Roasted, Grilled, Soups, Salads, etc.
Nutrition Facts
• Rich in good quality proteins and calories.
• Rich in fats, especially omega-3 fatty acids,
saturated fats and cholesterol.
• Rich in vitamin D and B, especially B12.
• Rich in minerals like iron and calcium.
• Low in carbohydrates, fiber and antioxidants.
• High in sodium and difficult to digest.
Health Benefits
• Helps you to feel full and improves satiety.
• Helps build strong bones & prevents
osteoporosis.
• Helps alleviate symptoms of rheumatoid
arthritis.
• Helps build strong muscles.
• Essential for developmentof brain and eyes.
Common Non-Veg Foods
Chicken, Mutton, Fish, Prawns, Shrimp, Turkey, Pork, etc.
Eggs
Incorporate In Diet
Boiled, Half Boiled, Fried, Poached, Scrambled, Baked, Omelet, Salads, Sandwich, Paratha, etc.
Nutrition Facts
• Rich in good quality proteins and calories.
• Rich in fats, especially cholesterol.
• An excellent source of choline.
• Rich in vitamins like vitamin A, B, D, E, folic
acid, etc.
• Rich in minerals like iron, calcium, iodine,
selenium, phosphorous, etc.
• Rich in anti-oxidants.
• Contain zero carbs and no sugar.
Health Benefits
• Helps you feel full and improves satiety.
• Aids in weight loss.
• Helps build strong muscles and bones & prevents
osteoporosis.
• Improves eye health and reduces the risk of cataracts
and macular degeneration.
• Lowers blood pressure and reduces risk of heart diseases.
• Improves brain health.
• Keeps immune system healthy.
Common Varieties Of Eggs
White Eggs, Brown Eggs, Enriched Eggs, Organic Eggs, etc.
• Fats and oils are concentrated sources of energy.
• Common foods included in this group:
• Fats
• Oils
• Nuts
• Seeds
• Fats are solid at room temperature, like butter and come from many animal foods or can
be made from vegetable oils through a process called hydrogenation.
• Oils, that are liquid at room temperature, come from many different plants and from fish.
• Some foods are naturally high in oils like nuts, seeds, olives, fish, avocados, etc.
• Foods high in saturated and trans fat should be replaced with foods containing poly or
monounsaturated fats in appropriate amounts.
7. Fats & Oils
Fats & Oils
Incorporate In Diet
Curries, Mayonnaise, Salad Dressing, Snacks, Sweets, etc.
Nutrition Facts
• Nuts & seeds are rich in omega-3 fatty acids.
• Solid fats are rich in unhealthy saturated fats.
• Oils contain mono and polyunsaturated fats.
• Processed and packaged foods are rich in trans
fats and should be avoided.
Health Benefits
• Helps in absorption of nutrients.
• Acts as cushion to major organs.
• Keeps you satisfied for longer.
• Keeps body warm.
• Omega-3 helps lower triglyceride levels and reduce
blood pressure.
• Reduces inflammation and supports immune system.
Common Fats & Oils
Sunflower Oil, Soyabean Oil, Mustard Oil, Rice Bran Oil, Olive Oil, Butter,
Ghee, Cream, Peanuts, Almonds, Walnuts, Flax Seeds, Basil Seeds, etc.
8. Spices & Condiments
• Spices & Condiments are natural plant or vegetable products, or mixtures
used in whole or ground form, mainly to impart flavor, aroma and
pungency to food and also for seasoning of foods and beverages.
• Spices are dried seeds, fruit, root, bark or other plant substance primarily
used for flavoring, coloring or preserving food.
• A condiment is a spice, sauce or preparation that is added to food, typically
after cooking, to impart a specific flavor, to enhance the flavor or to
complement the dish.
• They should be consumed in minute quantities in the diet.
• Common foods included in this group:
• Spices
• Condiments
• Herbs
• Seasonings
Spices & Condiments
Incorporate In Diet
Curry Powder, Soups, Salad, Pickles, Veggies, Meat, Flavored Drinks, etc.
Nutrition Facts
• Many spices have anti-microbial and anti-
oxidant properties.
• Have preservative properties and enhances the
shelf life of food.
• Contains vitamins & minerals like iron,
magnesium, calcium.
• Contains fats, proteins and carbohydrates in
small amounts.
• Contains phytonutrients and essential oils.
Health Benefits
• Helps in detoxifying the body.
• Reduces risk of developing obesity.
• Helps in lowering blood cholesterol levels and improving
heart health.
• Helps in controlling blood sugar levels.
• Prevents formation of blood clots.
• Helps fight infections and boosts immunity.
• Reduces gas and bloating and improves digestion.
• Enhances the taste & flavor of food.
Common Spices & Condiments
Cinnamon, Nutmeg, Fennel Seeds, Mustard Seeds, Black Pepper, Cloves, Saffron, Turmeric, Ginger,
Chili Powder, Salt, Barbecue Sauce, Soy Sauce, Ketchup, Mustard Sauce, Mayonnaise, etc.
Superfoods
Flax Seeds
Garlic
Ginger
Tomatoes Onion
Eggs
Almonds
Spinach
CHOOSE PACKAGED
FOODS WISELY
• Make a list of foods you need to purchase.
• Regulate the frequency and amount of consumption.
• Always read the nutrition labels before buying food.
• Opt for foods that are low in calories and high in proteins, vitamins, minerals and fiber.
• Avoid purchasing foods that are high in sugar, sodium, salt and fat.
• Check the ingredients list on the package.
• Pay attention to serving size mentioned on the food.
• Check “best before” date or “expiry date” before purchasing.
• Opt for food options with less additives.
• Inspect food packages. There should be no holes, tears or openings.
• Don't buy a food product whose safety seal is tampered or damaged.
• Avoid buying any cans that are deeply dented or rusted from either the top or sides.
Tips For Purchasing
Packaged Foods
HEALTHY COOKING AT HOME
• Plan your meals ahead to save time and reduce any wastage.
• Wash vegetables before cutting or peeling. This will preserve the water soluble vitamins present in the
food.
• Cut your veggies in larger chunks and cook them immediately to prevent any loss of nutrients.
• Choose healthy cooking techniques like broiling, roasting, baking, steaming and grilling instead of deep
frying.
• Use minimal oil in cooking. Try cooking sprays or apply oil with a pastry brush, wherever possible.
• Cook in liquids such as stock, lemon juice, fruit juice, vinegar or water instead of oil.
• Go for flavor enhancers like fresh or dried herbs, spices and condiments. They add good aroma and are
excellent substitutes for oils and salt.
• Use low fat yogurt, low fat milk or cornstarch as thickener instead of cream.
• Do not discard excess water in which vegetables are cooked. Use it for gravies, rasam or soups.
• Roast / fry the ground masala on low flame to retain the color and taste better.
• If you are using packaged foods, always add plenty of fresh fruits or vegetables to it to ensure you are
not losing vitamins, minerals and fiber.
Tips For Healthy Cooking
• https://www.thewellnesscorner.com/blog/diet-and-nutrition-app
• https://www.thewellnesscorner.com/blog/gm-diet-does-wonders-for-your-weight-loss-
know-the-dark-side
• https://www.thewellnesscorner.com/blog/fiber-can-it-be-your-weight-loss-tool
• https://www.thewellnesscorner.com/blog/8-basic-cooking-methods-you-need-to-know
• https://www.thewellnesscorner.com/blog/get-your-kids-to-eat-the-healthy-way
• https://www.thewellnesscorner.com/blog/why-crash-diets-dont-work-for-you
• https://www.thewellnesscorner.com/blog/you-are-what-you-eat
• https://www.thewellnesscorner.com/blog/foods-rich-in-selenium
• https://www.thewellnesscorner.com/blog/the-hidden-secrets-of-a-ballooned-tummy
• https://www.thewellnesscorner.com/blog/live-a-healthier-lifestarting-today
• https://www.thewellnesscorner.com/blog/everything-you-need-to-know-about-organic-
foods
• https://www.thewellnesscorner.com/blog/is-your-organic-food-really-organic
• https://www.thewellnesscorner.com/blog/8-habits-you-thought-were-healthy-for-
diabetes-but-arent
Additional Resources
India’s largest wellness community, 'THE WELLNESS CORNER' is offering its services with
TruWorth Wellness since 2012, serving 150+ Corporations and serviced more than 2 million
lives. Highly experienced team covering pan India operations. Secured technology-enabled
operations delivering quality user experience with data security and privacy.
The most comprehensive health benefits & wellness tech platform, The Wellness Corner enables
transformation from transactional health and wellness benefits to structured and outcome-
oriented benefits and wellness programs.
Large network of Labs, hospitals, healthcare providers, Fitness Centers, Doctors, Pharmacies &
Health Coaches for benefits fulfilment and highly discounted offers.
The Wellness Corner
What We Offer
T H A N K
Y O U !
STATEMENT OF CONFIDENTIALITY
All information contained in this document is confidential and proprietary to Truworth, and is submitted to your
company with the understanding that it will be held in the strictest confidence and will not be disclosed, duplicated or
used, in whole or in part, for any purpose other than the evaluation / understanding of the document and its related
contents. The Content, Concept and Programes cannot be used without prior written consent and permission from
Truworth Health Technologies Pvt. Ltd
https://www.thewellnesscorner.com

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Food : Classification & Benefits

  • 2. What is Food? • Food is anything that we eat or drink that provides us with energy and nutrients. • It is directly related to our physical and mental health. • Essential nutrients required by our body are: • Carbohydrates • Proteins • Fats • Vitamins • Minerals • Water is also an important nutrient required by our body.
  • 3. Classification Of Foods Based On Functions Functions Major Nutrients & Food Groups Other Nutrients Energy Rich Foods Carbohydrates & Fats Whole Grain Cereals, Millets Proteins, Fiber, Minerals, Calcium, Iron & B-Complex Vitamins Vegetable Oils, Ghee, Butter Fat Soluble Vitamins, Essential Fatty Acids Nuts And Oilseeds Proteins, Vitamins, Minerals Sugars Nil Body Building Foods Proteins Pulses, Nuts And Oilseeds B-Complex Vitamins, Invisible Fat, Fiber Milk And Milk Products Calcium, Vitamin A, Riboflavin, Vitamin B12 Meat, Fish, Poultry B-Complex Vitamins, Iron, Iodine, Fat Protective Foods Vitamins And Minerals Green Leafy Vegetables Antioxidants, Fibre And Other Carotenoids Other Vegetables And Fruits Fibre, Sugar And Antioxidants Eggs, Milk And Milk Products And Flesh Foods Protein And Fat
  • 5. 1. Grains • Grains are small, hard and edible dry seeds that grow on grass-like plants called cereals. • They are high in carbohydrates and provide most of the energy needed by our body. • Not all grains are equal in terms of nutritional benefits. • The health benefits of a grain also depends on the form of the grain, whole or refined. • Common grains include: • Cereals • Wheat • Rice • Millets
  • 6. Wheat Incorporate In Diet Roti, Wraps, Bread, Muffins, Breakfast Cereal Like Wheat Flakes, Cakes, Pastries, etc. Nutrition Facts • Whole wheat is a rich source of carbohydrates and fiber. • Rich source of vitamins, especially vitamin B, and minerals like magnesium and zinc. • Contains proteins in moderate amounts. • Rich source of antioxidants. • Refined flour lacks fiber and is also low in vitamins, minerals and other nutrients. Health Benefits • Provides satiety. • Boosts energy and improves metabolism. • Controls obesity. • Inhibits type 2 diabetes. • Prevents heart attack and asthma. • Promotes gut health. • Reduces risk of colon cancer. Common Wheat Products Wheat Flour, Refined Flour, Suji/Rava, Daliya, etc.
  • 7. Rice Nutrition Facts • Gluten free starchy cereal grain. • Majorly composed of carbohydrates. • Contains small amounts of protein and virtually no fat. • Brown rice contains fair amounts of fiber, thiamine, niacin, riboflavin, iron and calcium. • White rice is a poor source of vitamins and minerals. Health Benefits • Easy to digest. • Brown rice is considered healthier than white rice. • Brown rice - • Reduces risk of heart diseases and lowers blood pressure. • Improves bowel movements. • Boosts metabolism and helps in weight loss. Common Varieties Of Rice White Rice, Brown Rice, Red Rice, Black Rice. They can be long grain, medium grain and short grain. Incorporate In Diet Boiled, Pulao, Biryani, Khichdi, Dosa, Puttu, Kheer/Payasam, Rice Flour, etc.
  • 8. Millets Incorporate In Diet Roti, Cheela, Daliya, Khichdi, Upma, Idli, Dosa, etc. Nutrition Facts • Millets are gluten free coarse grains. • Low in carbohydrates. • Rich in fiber, proteins, vitamins and minerals like iron and calcium. • Rich in anti-oxidants. • Acts as a prebiotic. Health Benefits • Manages blood sugar levels. • Reduces blood pressure, lowers cholesterol levels, reduces risk of heart attack. • Maintains gut health. • Improves bone health. • Prevents anemia. Common Millets Sorghum (Jowar), Pearl Millet (Bajra), Finger Millet (Ragi), Foxtail Millet (Navane/Korra), Little Millet (Sama), Kodo Millet (Harka/Arika), Proso Millet (Baragu/Variga) and Barnyard Millet (Sanwa/Oodalu), etc.
  • 9. 2. Pulses & Legumes • Pulses are edible seeds of plants in the legume family. • Grow in pods and come in a variety of shapes, sizes and colors. • They are healthy, nutritious, versatile and easy to cook. • One of the major source of proteins for vegetarians. • Common types of pulses & legumes: • Whole pulses • Split pulses • With skin • Without skin
  • 10. Whole Pulses Incorporate In Diet Curries, Sprouts, Salads, Dal, Soups, Dips, etc. Nutrition Facts • Rich in proteins and fiber. • Contains fats in moderation. • Good source of iron, folic acid, calcium, potassium, magnesium and B-vitamins. • Contains other vitamins and minerals in small amounts. • Low in sodium. • Rich in antioxidants. • Low glycemic index. Health Benefits • Provides satiety and reduces appetite. • Reduces risk of obesity and diabetes. • Reduces cholesterol levels and promotes heart health. • Prevents inflammation. • Improves immune system. • Prevents constipation. • Promotes bone health. Common Whole Pulses Whole Moong, Whole Urad, Whole Masoor, Kidney Beans, Chickpeas, Cowpea, Soyabean, Black Chana, etc.
  • 11. Split Pulses Incorporate In Diet Dal, Sambar, Khichdi, Idli, Dosa, Salads, Soups, Handvo, Sweets, Desserts, etc. Nutrition Facts • Rich in proteins and healthy carbohydrates. • Low in fats and sodium. • Split pulses without skin are low in fiber. • Fully loaded with vitamins B, E and K. • Good source of iron, calcium, folic acid, phosphorous, magnesium, potassium, zinc, etc. • Rich in antioxidants. • Low glycemic index. Health Benefits • Easy to digest. • Provides satiety and reduces appetite. • Reduces risk of obesity and diabetes. • Helps manage high blood pressure. • Reduces cholesterol levels and promotes heart health. • Prevents inflammation. • Improves immune system. • Promotes bone health. Common Split Pulses Moong dal, Moong Dal Without Skin, Urad dal, Urad Dal Without Skin, Red Masoor Dal, Arhar/Toor Dal, Chana Dal, etc.
  • 12. 3. Vegetables • Vegetables can include leaves, stems, roots, flowers, bulbs, seeds and also botanical fruits like cucumber, squash, pumpkin and capsicum. • They are rich in vitamins and minerals, fiber and antioxidants. • Most vegetables are low in calories and have a high water content with minimal proteins and fats. • Can be eaten either raw or cooked and are super convenient and affordable. • 3 Major categories of vegetables: • Green leafy vegetables • Roots & tubers • Others
  • 13. Green Leafy Vegetables Incorporate In Diet Salad, Soup, Curry, Stir-fry Veggies, Steamed Veggies, Smoothie, Chutney, Wraps, Etc. Nutrition Facts • Rich in B-vitamins especially folic acid. • Also contain vitamins A, C, E and K. • Rich in minerals like iron, calcium, potassium, magnesium, etc. • Rich in fiber and anti-oxidants. • Low in calories, carbohydrates and fats. • Have low glycemic index. Health Benefits • Helps maintain a healthy weight. • Keeps digestive system healthy. • Helps lower cholesterol levels. • Helps keep bones strong. • Reduces risk of diabetes, heart disease and some types of cancer. • Improves immunity. • Enhances eyesight. Common Green Leafy Vegetables Spinach, Fenugreek Leaves, Coriander Leaves, Mint Leaves, Dill Leaves, Bathua Leaves, Cabbage, Lettuce, Kale, etc.
  • 14. Roots & Tubers Incorporate In Diet Salad, Soups, Curry, Stir-fry Veggies, Steamed Veggies, Sambar, etc. Nutrition Facts • Rich in carbohydrates, starch and fiber. • Few root vegetables are rich in vitamins like vitamin A, C and B. • Contains minerals in moderate amounts. • Low in proteins and fats. • Rich in anti-oxidants. Health Benefits • Provides satiety and make you feel full. • Aids weight loss. • Improves digestive health. • Helps regulate blood sugar levels (other than potato, sweet potato). • Promotes heart health. • Improves vision and bone health. Common Roots & Tubers Potato, Beetroot, Carrot, Radish, Sweet Potato, Onion, Ginger, Turnip, Yam, Tapioca, etc.
  • 15. Other Vegetables Incorporate In Diet Salad, Soups, Curry, Stir-fry, Steamed, Cutlets, Raita, Pulao, Veg Roti, Veg Dosa, etc. Nutrition Facts • Rich in vitamins like vitamin A and C. • Rich in minerals like calcium, potassium, iron and magnesium. • Rich in fiber and anti-oxidants. • Low in calories, carbohydrates, proteins and fats. • Contains plenty of water. • Low glycemic index. Health Benefits • Helps maintain a healthy weight. • Keeps digestive system healthy. • Helps maintain blood sugar levels. • Helps manage blood pressure and cholesterol levels. • Reduces risk of heart disease and stroke. • Keeps eyes and skin healthy. Common Other Vegetables Cauliflower, Brinjal, Ladyfinger, Pumpkin, Capsicum, Tomatoes, Bottle Gourd, Bitter Gourd, Ash Gourd, Beans, etc.
  • 16. 4. Fruits • Fruit are seed-bearing parts of a flowering plant or tree that can be eaten as food. • It is usually thought of as any sweet tasting plant product with seeds. • They are great sources of many nutrients required by our body. • They come in a variety of flavors including sweet, sour, bitter and many more. • Having fruits is a great way to satisfy your sweet tooth.
  • 17. Fruits Incorporate In Diet Whole Or Cut Pieces, Fruit Salad, Fruit Chat, Smoothies, Shakes, Fruit Custard, Fruit Cream, Juices, Jams & Jellies, etc. Health Benefits • Makes you fell full and aids in weight loss. • Improves digestive health. • Helps control blood pressure and blood sugar levels. • Reduces cholesterol levels and improves heart health. • Reduces risk of developing kidney stones. • Helps decrease bone loss. Common Fruits Apple, Papaya, Banana, Mango, Grapes, Pineapple, Orange, Sweet Lime, Watermelon, Muskmelon, Pear, Guava, Cherries, Strawberry, etc. Nutrition Facts • Rich in fiber. • Rich in vitamin A, C, E and folic acid. • Good source of minerals like potassium and magnesium. • Rich in anti-oxidants and phytonutrients. • Contains plenty of water. • Low in calories and sodium, with negligible proteins and fats.
  • 18. • Milk is the secreted fluid of the mammary glands of female mammals like cow, buffalo, goat, camel or sheep. • Various products made from milk are called milk or dairy products. • Milk is homogenized or pasteurized before it is ready for consumption. • It contains nearly all the nutrients necessary to sustain life. • Milk varies in fat content. Skim milk is milk with zero fat, while whole milk contains the maximum fat. • Low fat milk & its products are a better option to opt for, to reduce excess fat intake. 5. Milk & Milk Products
  • 19. Milk & Milk Products Incorporate In Diet Milk, Milkshakes, Smoothies, Desserts, Raita, Lassi, Kadhi, Ice-Creams, etc. Nutrition Facts • Rich in calories, good quality proteins and carbohydrates. • Rich in fats, although fat content varies in different products. • An important source of calcium, phosphorous, potassium, zinc and other minerals. • Rich in vitamins, especially Vitamin A and B. • Contains high amount of saturated fats and cholesterol. Health Benefits • Helps build strong bones & prevents osteoporosis. • Helps reduce blood pressure. • Helps in building lean muscle mass. • Builds stronger immunesystem. • Good for teeth and gums. • Low fat dairy reduces risk of heart diseases, type 2 diabetes and weight gain. Common Milk & Milk Products Milk, Curd, Yogurt, Buttermilk, Cottage Cheese, Cheese, Condensed Milk, Powdered Milk, Almond Milk, Soy Milk, Khoa, Cream, etc.
  • 20. 6. Non-Veg & Eggs • Animal flesh or any part of an animal eaten as food is known as non- veg food. • It is edible raw, but is normally eaten after it has been cooked and seasoned or processed in a variety of ways. • Unprocessed meat can spoil or rot within hours or days. • Being rich in fats and cholesterol, increases risk of many health conditions like obesity and heart diseases. • Common foods included in non-veg & eggs: • Meat • Fish • Poultry • Eggs
  • 21. Non-Veg Incorporate In Diet Curry, Pulao, Steamed, Boiled, Roasted, Grilled, Soups, Salads, etc. Nutrition Facts • Rich in good quality proteins and calories. • Rich in fats, especially omega-3 fatty acids, saturated fats and cholesterol. • Rich in vitamin D and B, especially B12. • Rich in minerals like iron and calcium. • Low in carbohydrates, fiber and antioxidants. • High in sodium and difficult to digest. Health Benefits • Helps you to feel full and improves satiety. • Helps build strong bones & prevents osteoporosis. • Helps alleviate symptoms of rheumatoid arthritis. • Helps build strong muscles. • Essential for developmentof brain and eyes. Common Non-Veg Foods Chicken, Mutton, Fish, Prawns, Shrimp, Turkey, Pork, etc.
  • 22. Eggs Incorporate In Diet Boiled, Half Boiled, Fried, Poached, Scrambled, Baked, Omelet, Salads, Sandwich, Paratha, etc. Nutrition Facts • Rich in good quality proteins and calories. • Rich in fats, especially cholesterol. • An excellent source of choline. • Rich in vitamins like vitamin A, B, D, E, folic acid, etc. • Rich in minerals like iron, calcium, iodine, selenium, phosphorous, etc. • Rich in anti-oxidants. • Contain zero carbs and no sugar. Health Benefits • Helps you feel full and improves satiety. • Aids in weight loss. • Helps build strong muscles and bones & prevents osteoporosis. • Improves eye health and reduces the risk of cataracts and macular degeneration. • Lowers blood pressure and reduces risk of heart diseases. • Improves brain health. • Keeps immune system healthy. Common Varieties Of Eggs White Eggs, Brown Eggs, Enriched Eggs, Organic Eggs, etc.
  • 23. • Fats and oils are concentrated sources of energy. • Common foods included in this group: • Fats • Oils • Nuts • Seeds • Fats are solid at room temperature, like butter and come from many animal foods or can be made from vegetable oils through a process called hydrogenation. • Oils, that are liquid at room temperature, come from many different plants and from fish. • Some foods are naturally high in oils like nuts, seeds, olives, fish, avocados, etc. • Foods high in saturated and trans fat should be replaced with foods containing poly or monounsaturated fats in appropriate amounts. 7. Fats & Oils
  • 24. Fats & Oils Incorporate In Diet Curries, Mayonnaise, Salad Dressing, Snacks, Sweets, etc. Nutrition Facts • Nuts & seeds are rich in omega-3 fatty acids. • Solid fats are rich in unhealthy saturated fats. • Oils contain mono and polyunsaturated fats. • Processed and packaged foods are rich in trans fats and should be avoided. Health Benefits • Helps in absorption of nutrients. • Acts as cushion to major organs. • Keeps you satisfied for longer. • Keeps body warm. • Omega-3 helps lower triglyceride levels and reduce blood pressure. • Reduces inflammation and supports immune system. Common Fats & Oils Sunflower Oil, Soyabean Oil, Mustard Oil, Rice Bran Oil, Olive Oil, Butter, Ghee, Cream, Peanuts, Almonds, Walnuts, Flax Seeds, Basil Seeds, etc.
  • 25. 8. Spices & Condiments • Spices & Condiments are natural plant or vegetable products, or mixtures used in whole or ground form, mainly to impart flavor, aroma and pungency to food and also for seasoning of foods and beverages. • Spices are dried seeds, fruit, root, bark or other plant substance primarily used for flavoring, coloring or preserving food. • A condiment is a spice, sauce or preparation that is added to food, typically after cooking, to impart a specific flavor, to enhance the flavor or to complement the dish. • They should be consumed in minute quantities in the diet. • Common foods included in this group: • Spices • Condiments • Herbs • Seasonings
  • 26. Spices & Condiments Incorporate In Diet Curry Powder, Soups, Salad, Pickles, Veggies, Meat, Flavored Drinks, etc. Nutrition Facts • Many spices have anti-microbial and anti- oxidant properties. • Have preservative properties and enhances the shelf life of food. • Contains vitamins & minerals like iron, magnesium, calcium. • Contains fats, proteins and carbohydrates in small amounts. • Contains phytonutrients and essential oils. Health Benefits • Helps in detoxifying the body. • Reduces risk of developing obesity. • Helps in lowering blood cholesterol levels and improving heart health. • Helps in controlling blood sugar levels. • Prevents formation of blood clots. • Helps fight infections and boosts immunity. • Reduces gas and bloating and improves digestion. • Enhances the taste & flavor of food. Common Spices & Condiments Cinnamon, Nutmeg, Fennel Seeds, Mustard Seeds, Black Pepper, Cloves, Saffron, Turmeric, Ginger, Chili Powder, Salt, Barbecue Sauce, Soy Sauce, Ketchup, Mustard Sauce, Mayonnaise, etc.
  • 27.
  • 30. • Make a list of foods you need to purchase. • Regulate the frequency and amount of consumption. • Always read the nutrition labels before buying food. • Opt for foods that are low in calories and high in proteins, vitamins, minerals and fiber. • Avoid purchasing foods that are high in sugar, sodium, salt and fat. • Check the ingredients list on the package. • Pay attention to serving size mentioned on the food. • Check “best before” date or “expiry date” before purchasing. • Opt for food options with less additives. • Inspect food packages. There should be no holes, tears or openings. • Don't buy a food product whose safety seal is tampered or damaged. • Avoid buying any cans that are deeply dented or rusted from either the top or sides. Tips For Purchasing Packaged Foods
  • 32. • Plan your meals ahead to save time and reduce any wastage. • Wash vegetables before cutting or peeling. This will preserve the water soluble vitamins present in the food. • Cut your veggies in larger chunks and cook them immediately to prevent any loss of nutrients. • Choose healthy cooking techniques like broiling, roasting, baking, steaming and grilling instead of deep frying. • Use minimal oil in cooking. Try cooking sprays or apply oil with a pastry brush, wherever possible. • Cook in liquids such as stock, lemon juice, fruit juice, vinegar or water instead of oil. • Go for flavor enhancers like fresh or dried herbs, spices and condiments. They add good aroma and are excellent substitutes for oils and salt. • Use low fat yogurt, low fat milk or cornstarch as thickener instead of cream. • Do not discard excess water in which vegetables are cooked. Use it for gravies, rasam or soups. • Roast / fry the ground masala on low flame to retain the color and taste better. • If you are using packaged foods, always add plenty of fresh fruits or vegetables to it to ensure you are not losing vitamins, minerals and fiber. Tips For Healthy Cooking
  • 33. • https://www.thewellnesscorner.com/blog/diet-and-nutrition-app • https://www.thewellnesscorner.com/blog/gm-diet-does-wonders-for-your-weight-loss- know-the-dark-side • https://www.thewellnesscorner.com/blog/fiber-can-it-be-your-weight-loss-tool • https://www.thewellnesscorner.com/blog/8-basic-cooking-methods-you-need-to-know • https://www.thewellnesscorner.com/blog/get-your-kids-to-eat-the-healthy-way • https://www.thewellnesscorner.com/blog/why-crash-diets-dont-work-for-you • https://www.thewellnesscorner.com/blog/you-are-what-you-eat • https://www.thewellnesscorner.com/blog/foods-rich-in-selenium • https://www.thewellnesscorner.com/blog/the-hidden-secrets-of-a-ballooned-tummy • https://www.thewellnesscorner.com/blog/live-a-healthier-lifestarting-today • https://www.thewellnesscorner.com/blog/everything-you-need-to-know-about-organic- foods • https://www.thewellnesscorner.com/blog/is-your-organic-food-really-organic • https://www.thewellnesscorner.com/blog/8-habits-you-thought-were-healthy-for- diabetes-but-arent Additional Resources
  • 34. India’s largest wellness community, 'THE WELLNESS CORNER' is offering its services with TruWorth Wellness since 2012, serving 150+ Corporations and serviced more than 2 million lives. Highly experienced team covering pan India operations. Secured technology-enabled operations delivering quality user experience with data security and privacy. The most comprehensive health benefits & wellness tech platform, The Wellness Corner enables transformation from transactional health and wellness benefits to structured and outcome- oriented benefits and wellness programs. Large network of Labs, hospitals, healthcare providers, Fitness Centers, Doctors, Pharmacies & Health Coaches for benefits fulfilment and highly discounted offers. The Wellness Corner
  • 36. T H A N K Y O U ! STATEMENT OF CONFIDENTIALITY All information contained in this document is confidential and proprietary to Truworth, and is submitted to your company with the understanding that it will be held in the strictest confidence and will not be disclosed, duplicated or used, in whole or in part, for any purpose other than the evaluation / understanding of the document and its related contents. The Content, Concept and Programes cannot be used without prior written consent and permission from Truworth Health Technologies Pvt. Ltd https://www.thewellnesscorner.com