Nutrition Centre -- The start of a new year is a great time to make improvements to your lifestyle habits, whether by being more active or cooking more healthily. Setting SMART goals is an effective approach that can be used not only for health, but also in other aspects of life. Set goals are Specific, Measurable, Attainable, Realistic, and Timely - ...
Healthy Hints Skinless chicken breast meat is low in saturated fat and rich in protein. A balanced meal at just over 500 Calories and not a red traffic light in sight. Try whole-grain couscous if you want this to be even healthier. 750 g chicken breast, skinless 1 tsp salt 1 tsp black pepper 2 tbsp olive oil lemon 200 g ...
Nutrition Centre -- The feeling of fullness is very difficult to measure, or even to understand, as there are many factors involved. Although some people believe that all calories are equal, researchers are finding that solid foods have some advantages over fluids. This article is part of a series by the Ismaili Nutrition Centre that examines evidence-based studies published in scientific ...
Healthy Hints At only 75 Calories per serving, you can afford to have this curry with a clear conscience. Try adding more corn into the curry to enhance the nutrient levels. Drinking fruit juice with this meal will help absorb the iron from the spinach -- avoid drinking tea with vegetarian foods as this reduces iron absorption. Wait an hour for ...
Healthy Hints When okra is used in traditional recipes, it generally absorbs a lot of oil. This recipe celebrates the natural moisture from the okra which helps you to use less oil in cooking. You get a significant amount of fibre from just one serving. 1½ tbsp rapeseed (canola) oil 1 tsp garlic paste 1 tsp ginger paste 1 small (¼ ...
Healthy Hints Fish is a good source of low fat protein and the brown rice in this recipe brings a helping of healthy whole grains. To balance this dish you could add a side salad or some steamed crunchy vegetables. 200 g brown rice, washed 500 g tilapia fillet 1 tbsp garlic paste 1½ tsp salt 1 tsp paprika powder 1 ...
Healthy Hints Traditional samosas are deep fried and filled with a rich meat mixture. This serving of 2 samosas gives you 22g of fat which is the same amount you'd get from 2 tbsp of oil. Make them healthier by choosing lean minced beef or lamb and by cooking at a high temperature (180C), which reduces oil absorption. Or try baked ...
Healthy Hints If you want to make this dish healthier, try using olive oil instead of butter and a reduced salt stock cube. Adding some vegetables, such as peas, would help to give balance and make this into a main meal soup. 50 g butter 1 medium onion, finely chopped 1 tsp crushed garlic 2 medium sweet potato, cubed 2 medium ...
Nutrition Centre -- When talented, well-trained and enthusiastic athletes meet in competition, attention to detail can make all the difference between defeat and victory. What you eat and drink affects how well you train and whether you can compete at your best. Registered dietitian and sports nutritionist Linia Patel shares some tips. Good food choices support intensive training while limiting risk ...
Healthy Hints You don't need to be a genius to recognise that this drink has a lot of sugar and calories. But when you need an energy boost, it is far better to reach for this banana and strawberry energiser than grabbing a chocolate bar. And there's no added sugar -- all the sweetness comes naturally from the fruits. 1 banana ...
Nutrition Centre -- Eating out at an Indian or Pakistani restaurant can be nutritious; however, it is less healthy when food items are deep-fried, cooked in excess oil, or prepared in ghee, coconut oil or coconut milk. Here are some tips for making healthier choices. Accompany your meal with plenty of salad. Courtesy of The Ismaili Nutrition Centre Eating out at ...
Healthy Hints Although this is a traditional recipe, it is less rich than regular seero, which could give you up to 500 calories per serving! To make it even healthier, you could try using skimmed milk, low fat unsaturated spread and less sugar. Adding some sultanas will deliver sweetness and fibre. 400 ml whole milk 130 g sugar ⅛ tsp nutmeg, ...
Healthy Hints For good health, it's important to eat fruit and veg of different colours. The colour in beetroot provides a powerful anti-oxidant which you only get from vibrant red or violet colours. Beetroot juice has been shown to be helpful in lowering high blood pressure. Nuts and seeds in small amounts are heart-protective. 2 tsp sesame seed 2 raw beetroot ...
Nutrition Centre -- Few children are born with a liking for every vegetable, but researchers wondered if infants could learn to enjoy a specific vegetable, and how many tastes it would take. Their studies show that while it may take more than 10 attempts to get the child to try something new, with encouragement children can get used to flavours, textures ...
Healthy Hints This soup is a meal in itself: you get high fibre protein from the beans and lentils, carbs from the noodles and a helping of healthy green vegetables from the celery and spinach. Although it is finished off with crème fraîche and fried onions, the calories are surprisingly low for a main meal. 2 tbsp vegetable oil 1 onion, ...
Nutrition Centre -- How many times do we receive emails claiming that a specific combination of foods will cure cancer, or that eating large amounts of certain foods will eliminate our cholesterol? Nutrition advice is everywhere, but it is important to know how to separate credible, good nutrition information from the rest. Don't believe everything you read on the Internet. Dietitian ...
Nutrition Centre -- Healthy Hints The golden carrots not only lend a sweet taste, but give an additional nutritional boost. You can cut down on sodium by reducing the amount of added salt. The flavourful broth, caramelized onions, sweet carrots, and raisins help to lend the dish enough flavour - you won't miss the salt! 200 g long grain rice, rinsed ...
Nutrition Centre -- In the second part of her article on managing cholesterol, Baldeesh Rai, Dietetic Advisor to Heart UK adds to her recommendations on fats and sugar. She discusses the importance of eating more fibre and being active. National Cholesterol Week in the UK took place between 19-25 September 2011. It aims to promote awareness of raised cholesterol levels, which ...
Healthy Hints Use the leanest meat you can afford -- this will help to cut the total fat and saturated fats. Keep the skin on the potatoes for added fibre, or use 200 grams of peas instead. The spices and lemon juice add flavour, which helps you to use less salt. 3 tbsp olive oil 2 medium onion, finely chopped 2 ...
Nutrition Centre -- Shazia Govindji has been thinking about what to have in her kitchen and fridge as she starts her second year at university. She shares her tips on preparing quick, nutritious dishes, and on how to keep to a budget whether eating in or out. If you're leaving home and beginning life as a university student, you can get ...
Healthy Hints Oats don't only bring texture, they are whole grain so they provide fibre too. Choosing a lower fat version of cream helps to keep your fat, and particularly saturated fat, intake down. You could also experiment with other ingredients such as Greek yogurt or fromage frais instead of cream. If you don't want to add sugar -- for example ...
Nutrition Centre -- Whole grains are a source of fibre, vitamins and minerals, and research shows that whole grain foods offer a variety of health benefits. September is designated as Whole Grains Month in the USA and dietitians at The Ismaili Nutrition Centre are challenging all our readers to increase their daily intake of whole grains. Look for wholegrain cereals that ...
Nutrition Centre -- Healthy Hints Gram flour is made from chick peas and this is a source of fibre and low fat protein. Choosing to use spray oil helps you keep an eye on added fat -- try to limit to about two seconds of spraying either side of each chilla. 110 g gram flour 1 tbsp fresh coriander, finely chopped ...
Healthy Hints Standard rice accompaniments are likely to be lower in calories per portion. However, the addition of dhal to this recipe means you're adding valuable protein and fibre, making this into a more nutritious and wholesome dish. Use lower fat unsaturated spread (or a dash of olive oil) in place of butter if you're watching your blood cholesterol. 200 g ...
Nutrition Centre -- Healthy Hints A bowl of this hearty soup provides you with protein, fibre and essential vitamins and minerals. Double your portion If you're having this as main meal and accompany with some whole grain bread to add carbs. Note that despite using unsalted stock, this dish is high in salt - that's because of the sodium naturally present ...
Nutrition Centre -- Healthy Hints Traditional baklava are not for the health conscious; the layers of pastry are usually brushed with butter and each baklava is drenched in syrup. This version is lighter because the butter has been replaced with a little unsaturated oil and the syrup is only drizzled on the top to give a hint of sweetness (just over ...
Nutrition Centre -- Fasting is among the special observances that Muslims undertake during the holy month of Ramadan. Fasting radically alters the diet, slowing the body's metabolism and sometimes causing discomfort. However, good health can be maintained by consuming adequate nutrients during meals. Eating dried dates are a good way to get your blood sugar up quickly after a fast. Nazma ...
Nutrition Centre -- Healthy Hints Almond butter contains less than a quarter of the harmful saturated fat found in butter, so it's a much healthier choice. You can buy it from grocery stores and health food shops. Or make it at home by soaking almonds in warm water for 15-20 minutes, then remove the skin and grind into a fine paste. ...
Healthy Hints Eggs are often considered to be unhealthy because of the cholesterol content. But unless your doctor has advised you otherwise, it's fine to eat whole eggs in moderation. They are a good source of filling protein, and essential vitamins and minerals. Egg yolks do contain cholesterol, but cholesterol from food has far less effect on your blood cholesterol than ...
Nutrition Centre -- Are whole grains better for us than those that have been refined? Researchers at Tufts and Harvard Universities think so. Learn about the health benefits of adding whole grains to your diet. This article is part of a series by the Ismaili Nutrition Centre that examines evidence-based studies published in scientific journals, and distills what they mean to ...
Nutrition Centre -- Are children who eat breakfast regularly less likely to be overweight? Studies suggest that eating breakfast every day can help improve concentration, reduce hunger and maintain a healthy weight whether you are young or old. This article is part of a series by the Ismaili Nutrition Centre that examines evidence-based studies published in scientific journals, and distills what ...
Healthy Hints Moong beans are a healthy pulse vegetable, and in a vegetarian diet they can supply an important source of iron. The lemon and lime help to increase the absorption of that iron, which is particularly significant if you don't eat meat. 350 ml water 130 g whole green moong beans, rinsed 2 tomato, diced 1 small onion, diced ½ ...
Nutrition Centre -- According to the UK National Diet and Nutrition Survey of 2010, men tend to eat more salt and less fruits and vegetables than women, placing them at greater risk of stroke and heart disease. Azmina Govindji shares important facts and practical tips on how to reduce salt in your diet just in time for Salt Awareness Week (21 ...
Nutrition Centre -- Healthy Hints There are some traditional dishes that are delicious but not so healthy -- although rice is a healthy food, the sugar in this dish has a red traffic light. However, this is a healthier version of the original recipe as it is lower in sugar and only uses a few sprays of oil, helping you to ...
United Kingdom -- Professionals and representatives of leading healthcare organisations in the United Kingdom gathered at Leicester Jamatkhana on 9 February to learn about The Ismaili Nutrition Centre, a unique online resource that offers healthy alternatives to traditional dishes. "The British Dietetic Association proudly supports the excellent work of The Ismaili Nutrition Centre," declared Andy Burman, the Association's Chief Executive Officer ...
Nutrition Centre -- Healthy Hints While the spinach offers some powerful nutrients, try not to overcook the leaves to ensure they retain as much nutrition as possible! Add in some colourful red and yellow peppers for some crunch and added nutrition. This pairs perfectly alongside protein-rich quinoa or why not make a wrap! 230 g chicken breast (or chicken tenderloin), boneless ...
Nutrition Centre -- There is no doubt that our bodies require fat, but did you know that some fats are healthier than others? All fats have different characteristics, so it is important to try to choose foods that contain the better variety, and cut down on those that could cause our bodies harm. There is no doubt that our bodies require ...
Healthy Hints Don't be misled by the lack of red traffic lights. You need to consider how you eat a food, what you eat it with, and how much you have. Experiment with whole grain flour, less sugar and shallow frying instead of deep frying. 150 ml water 25 g coconut cream 300 g plain flour 6 tbsp sugar ¾ tsp ...
Healthy Hints Dhokri is one of the few Indian snacks that is steamed, so choose it in preference to fried snacks like samosas or bhajias. If you want to cut calories even further, omit the vaghar and simply garnish with coconut and freshly chopped coriander leaves. 200 g gram flour, sieved 1 tsp crushed green chilli 1 tsp garlic paste 3 ...
Nutrition Centre -- You might think that you are sufficiently careful about food hygiene because you wash your hands regularly and store food in the fridge, but the dangerous germs and bacteria that lurk about your kitchen can cause food poisoning. These tips on preparing, cooking, storing and reheating your meals can help you to minimise the risks. Always wash your ...
