Top 10 Foods Highest in Vitamin A (Mehezabin and Shraddha)

Vitamin A is an essential vitamin required for vision, gene transcription, boosting immune function, and great skin health. A deficiency in vitamin A can lead to blindness and increased viral infection, however deficiency is only considered a problem in developing countries where it is a leading cause of blindness in children. Over consumption of vitamin A can lead to jaundice, nausea, loss of appetite, irritability, vomiting, and even hair loss. The current percent daily value for Vitamin A is 5000 international units (IU). Below is a list of foods high in Vitamin A.

#1: Liver (Pâté)
The liver of any animal is packed with vitamins and minerals, and is best prepared steamed or fried with onions and herbs. Turkey liver provides the most vitamin A with 75333IU (1507% DV) per 100 gram serving, or 62526IU (1250% DV) per liver. The liver of most any animal will provide 1000%+ DV of vitamin A. A single tablespoon of pâté will provide 429 IU (9% DV) of vitamin A, and a teaspoon of Cod liver oil will provide 500IU (10% DV).

#2: Paprika, Red Pepper, Cayenne, Chili Powder
A tablespoon of paprika contains 3691IU (74% DV) for vitamin A, or 52735 IU (1055% DV) for a 100 gram serving. Other red pepper powders have similar amounts with Cayenne powder providing 41610 IU (832% DV) per 100g or 2081IU (42% DV) in a single tablespoon.
 
#3: Sweet Potatoes
With their bright orange color sweet potatoes are packed with vitamin A. Sweet potatoes provide 19218IU (384% DV) of vitamin A per 100 gram serving, or 38436IU (769% DV) in a cup of mashed sweet potato, and 21909IU (438% DV) in a medium sized sweet potato.
 
#4: Carrots
Carrots are excellent cooked or as a snack. 100 grams of raw carrots provides 16706IU (334% DV) for vitamin A. That is 10191IU (204% DV) for a medium sized carrot, and 2069IU (41% DV) for a single baby carrot.
 
#5: Dark Leafy Greens
Crisp, fresh, and delicious, dark leafy greens are great in a salad or steamed as a side. As a bonus they are also high in calcium. Kale provides the most vitamin A with 15376IU (308% DV) per 100g serving, 10302IU (206% DV) per cup. It is followed by Turnip Greens (232% DV), Mustard Greens (210% DV), Dandelion Greens (203% DV), Spinach (188% DV), and Collards (133% DV). 
 
#6: Butternut Squash
Dark orange squash has a delicious nutty and sweet flavor. 100 grams baked provides 11155IU (223% DV) of vitamin A, or 22868IU (457% DV) per cup.


#7: Dried Herbs
Dried herbs are so packed with vitamins they appear on practically every Health Top 10 list. Make it a habit to add a pinch of dried herb to everything you prepare. Dried Parsley provides the most vitamin A with 10184IU (204% DV) per 100 gram serving, or 204IU (4% DV) per tablespoon. It is followed by Dried Basil (188% DV), Dried Marjoram (161% DV), Dill (154% DV), and Oregano (138% DV).

#8: Lettuce
The kind of lettuce matters when it comes to vitamin A content. Dark colorful lettuces provide the most vitamin A with Red and Green Leaf lettuces providing 7492IU (150% DV) per 100 gram serving, 2098IU (42% DV) per cup shredded, and 1274IU (25% DV) per leaf. Iceberg only provides 502IU (10% DV) per 100g, 361IU (7% DV) per cup shredded, and 75IU (2% DV) per leaf.

 #9: Dried Apricots
Dried apricots are a great portable snack food. 100 grams will provide 3604IU (72% DV) of vitamin A, which is 4685IU (94% DV) per cup, and 144IU (6% DV) per dried apricot.


#10: Cantaloupe
Cantaloupe and other yellow/orange melons are a great source of vitamin A. Cantaloupe provides 3382IU (68% DV) of vitamin A per 100 gram serving. That is 5986IU (120% DV) per cup of mellon balls, or 2334IU (47% DV) in a medium sized wedge.

Top 10 Foods Highest in Fiber (Mehezabin and Shraddha)

Dietary fiber (dietary fiber, roughage) is an essential nutrient required for proper digestion of foods, proper functioning of the digestive tract at large, and for helping you feel full. A deficiency of fiber can lead to constipation, hemorrhoids, and elevated levels of cholesterol and sugar in the blood. Conversely, an excess of fiber can lead to a bowel obstruction, diarrhea, or even dehydration. Individuals who increase their intake of fiber, should in turn, also increase their intake for water. The current DV for dietary fiber is 25 grams.

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#1: Bran (Corn, Wheat, Rice, Oat)
Bran is high in fiber and is the top source of both vitamin b6 and magnesium. Bran can most commonly be found in whole grain breads and is also a great addition to high fiber hot breakfast cereals like oats, rye, and buckwheat. Crude corn bran provides the most dietary fiber of any food with 85.6g (290% DV) per 100 gram serving, or 60g (240% DV) per cup, and 3.75g (15% DV) per tablespoon. Rice and Wheat bran provide 25g (99% DV) of fiber per cup, 1.6g (6.2% DV) per tablespoon. Oat bran provides 14.5g (58% DV) per cup, 0.9g (3.6 DV) per tablespoon.  

#2: Dried Herbs, Spices, and Peppers
Dried herbs and spices are packed with the vitamins and minerals you need. Start making it a habit to add more dry herbs, paprika, or chili powder (depending on preference) to all the dishes you eat. Ground cinnamon contains the most fiber providing 53.1g (212% DV) per 100 gram serving, or 4.2g (17% DV) per tablespoon. Cinnamon is followed by ground savory, dried oregano, rosemary, corriander, basil, marjoram, sage, fennel, caraway, paprika, thyme, chili powder, cloves, cayenne pepper, and finally, black pepper which provides 26.5g (106% DV) of fiber per 100 gram serving, 1.6g (6% DV) per tablespoon.  
 
#3: Cocoa Powder and Dark Chocolate
Chocolate is showing more and more health benefits and dark chocolate is coming into vogue. A good source of iron and potassium, cocoa powder provides 33.2g (133% DV) of fiber per 100g serving, 28.6g (114% DV) per cup, 1.7g (7% DV) per tablespoon. Dark baking chocolate will provide 16.6g (66% DV) per 100g serving, or 4.8g (19% DV) per square. Milk chocolates do not provide enough fiber to be worth the cost of calories and should be avoided!

#4: Flax Seeds, Sesame Seeds, and Sesame Butter (Tahini)
Flax and Sesame seeds are a great source of heart healthy oils and dietary fiber. Flax seeds provide 27.3g (109% DV) of fiber per 100 gram serving, 2.7g (11% DV) per tablespoon. Toasted sesame seeds provide 14g (56% DV) per 100 gram serving, 3.9g (16% DV) per ounce. Sesame butter (tahini) provides 9.3g (37% DV) of fiber per 100 gram serving, 1.4g (6% DV) per tablespoon.  

#5: Dry Roasted Soybeans (Edamame)
Dry roasted soybeans make a great snack. Look for low sodium varieties to keep your blood pressure low. Dry roasted soybeans provide 17.7g (71% DV) of fiber per 100 gram serving, or 30.4g (122% DV) per cup, and 1.9g (10% DV) per tablespoon. When boiled, edamame provides 5.2g (21% DV) of fiber per 100 gram serving, or 8.1g (32% DV) per cup.

#6: Sun-dried Tomatoes
Sun-dried tomatoes are a high iron and potassium food. They are great in sauce, on pizza, or even in salads. 100 grams of sun-dried tomatoes provides 12.3g (49% DV) of fiber per 100 gram serving, or 6.6g (26% DV) per cup, and 0.02g (1% DV) per piece.


#7: Nuts (Almonds, Pistachios, Pecans)
Nuts are great as a snack or as an addition to salads. Almonds provide the most fiber with 12.2g (49% DV) per 100 gram serving, that is 17.4g (70% DV) per cup of whole almonds, or 3.4g (14% DV) per ounce (~23 pieces). Almonds are followed by pistachios, hazelnuts, and finally pecans which provide 9.5g (38% DV) per cup, and 2.7g (11% DV) per ounce (~19 halves).

#8: Sunflower Seeds
Sunflower seeds are great as a snack or as an addition to salads, they are also a great source of vitamin E, iron, vitamin B1 (thiamin), B6, protein, magnesium, manganese, selenium, potassium, and copper. Sunflower seeds provide 10.6g (42% DV) of fiber per 100 gram serving, that is 14.3g (57% DV) per cup, and 3g (12% DV) per ounce.

#9: Beans (Navy, White, French, Kidney)
Boiled mature beans provide a great deal of fiber. Navy beans provide the most with 10.5g (42% DV) per 100 gram serving, or 19.1g (76% DV) per cup. Navy beans are followed by white beans, yellow beans, french (green) beans, and finally kidney beans which provide 38.7g (13% DV) of fiber per cup.

#10: Passion Fruit (Granadilla)
Passion fruits (aka: Granadillas) are tropical fruits that are becoming more and more popular. Passion fruits are also a great source of fiber providing 10.4g (42% DV) of fiber per 100 gram serving, 24.5g (98% DV) per cup, and 1.9g (8% DV) per fruit.

Almonds V/s Cholesterol (Mehezabin and Shraddha)

How Much Do Almonds Lower Cholesterol?

Almonds are a HealthAliciousNess Super food, a good source of vitamin E and calcium, and also have the potential to lower your cholesterol. Numerous studies report up to a 10% reduction of bad Cholesterol (LDLs) for study participants consuming almonds versus those who don't. This reduction occurs without harming levels of good cholesterol (HDLs). The results show you simply have to consume almonds without making any other changes to your diet. However, cutting all animal fats and many other high cholesterol foods will certainly help lower your LDL cholesterol numbers further.

How Many Almonds Should I Eat?

In order to achieve a 10% reduction in LDL cholesterol aim to eat around 73 grams of almonds per day. That is about half a cup of almonds, and around 400 calories from almonds alone. One dose-response study of almonds showed a 5% reduction in LDL cholesterol per 1/4 cup of almonds, and 10% for a 1/2 cup. Studies have not been done if you eat a full cup of almonds. However, since almonds are high in calories, it is not recommended that you eat more than a cup a day. Below is a graph representing how almonds might affect your cholesterol numbers. It assumes your current cholesterol level is 200 (mg/dL).

 

The Bottom Line with Almonds and Cholesterol

With several studies reporting a 10% decline in LDL cholesterol from eating almonds, it is recommended that you eat almonds as part of your plan to lower your cholesterol numbers. As always, consider buying a home cholesterol test kit so you can keep track of your own numbers, without expensive doctor bills and long waits, to see what foods work for you. Come back and comment on this article if you experience the same 10% reduction from eating almonds! Also, be sure to read the article on cholesterol lowering foods.

 

Top 10 Foods Highest in Protein (Mehezabin and Shraddha)

Protein is a macro nutrient composed of amino acids that is necessary for the proper growth and function of the human body. While the body can manufacture several amino acids required for protein production, a set of essential amino acids needs to be obtained from animal and/or vegetable protein sources. Animal protein sources contain the complete set of essential amino acids, while all the essential amino acids can be obtained by eating a wide variety of plant foods. There is considerable debate over the amount of protein a person needs to consume per day, the current recommended daily intake (RDI) of protein is 46 grams for women aged 19-70 and 56 grams for men aged 19-70. Any excess protein consumed is turned into energy by the body, and it is controversial whether this excess protein causes a strain on the liver. A deficiency in protein leads to muscle atrophy, and impaired functioning of the human body in general. Below is a list of common foods with the highest protein to calorie ratio.

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#1: Turkey Breast (and Chicken Breast)

Protein in 100g	Half-Breast (306g)	Protein to Calorie Ratio
30g	92g	1g protein per 4.5 calories

Chicken: Chicken Breast (58g) provides 17g protein. Chicken Leg (69g) provides 18g protein. Chicken Thigh (37g) provides 9g protein.


#2: Fish (Tuna, Salmon, Halibut)

Protein in 100g	3oz Fillet (85g)	Protein to Calorie Ratio
26g	22g	1g protein per 4.5 calories

Other fish high in protein per fillet(3oz or 85g): Tuna (22g), Salmon (22g), Halibut (22g), Snapper (22g), Perch(21g), Flounder and Sole (21g), Cod (20g), Tilapia (17g).  


#3: Cheese (Low-fat Mozzarella and Cottage Cheese)

Protein in 100g	1oz Slice (28g)	Protein to Calorie Ratio
32g	9g	1g protein per 4.7 calories

Other cheese high in protein per ounce(28g): Low-fat Cottage Cheese (5g), Low-fat Swiss Cheese (8g), Low-fat Cheddar (6g), Parmesan (10g), Romano (9g). *Low fat Mozzarella and Cottage cheese provide the most protein per calorie.


#4: Pork Loin (Chops)

Protein in 100g	1 Chop (134g,~5oz)	Protein to Calorie Ratio
25g	33g	1g protein per 5.2 calories

Sirloin Roast 3oz (28g) provides 23g of protein, Ham 3oz (28g) provides 18g of protein, 1 slice of bacon (8g) provides 3g of protein.


#5: Lean Beef and Veal (Low Fat)

Protein in 100g	3oz Slice (85g)	Protein to Calorie Ratio
36g	31g	1g protein per 5.3 calories

T-Bone Steak 3oz (28g) provides 19g of protein, 1 Piece of Beef Jerky (20g) provides 7g of protein.


#6: Tofu

Protein in 100g	3oz Slice (85g)	Protein to Calorie Ratio
7g	6g	1g protein per 7.4 calories

#7: Beans (Mature Soy Beans)

Protein in 100g	1 cup (172g)	Protein to Calorie Ratio
17g	29g	1g protein per 10.4 calories

Other beans high in protein per cup cooked: Kidney Beans (17g), White Beans (17g), Lima Beans (15g), Fava Beans (14g), Black Beans (15g), Mung Beans (14g).

#8: Eggs (Especially Egg Whites)

Protein in 100g	1 Large Egg (50g)	Protein to Calorie Ratio
13g	14g	1g protein per 12 calories

1 Egg White (33g) provides 4g protein, 1g protein to 4.4 calories.


#9: Yogurt, Milk, and Soymilk

Protein in 100g	1 cup (245g)	Protein to Calorie Ratio
6g	14g	1g protein per 18 calories

1 cup skim milk (245g) provides 8g protein, 1 cup soymilk (243g) provides 8g protein.


#10: Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds, Peanuts, Almonds)

Protein in 100g	1 Ounce (28g)	Protein to Calorie Ratio
33g	9g	1g protein per 15.8 calories

Other nuts and seeds high in protein (grams proten per ounce (28g)): Peanuts (7g), Almonds (6g), Pistachios (6g), Sunflower Seeds (6g), Flaxseed (5g), Mixed Nuts (4g).

Mangalorean fish curry (Mehezabin and Shraddha)

Ingredients:
To grind:
1/4 tsp fenugreek
2 pods garlic
1 big onion saute
1 tbsp coriander seeds
1 tsp cumin seeds
1/4 turmeric powder
6 red chillies
1 green chilli
1 tsp ginger garlic paste
1/4 cup tamarind pulp
1&1/2 cup grated coconut
2 tbsp oil
Curry leaves
 

Method

1. In a kadai heat oil, add fenugreek, ajwain, chopped garlic, chopped onion and saute.
2. Add coriander seeds, cumin seeds, curry leaves, red chillies and saute for 5 mnts.
3. Add grated coconut, turmeric powder, green chilli, ginger garlic paste and tamarind pulp.
4. Grind everything together.

For gravy:

1. In a wok, heat 2 tbsp oil add mustard seeds, curry leaves, onion and saute till golden brown.
2. Add the ground paste and cook for 3 to 4 mnts.
3. Add 1 cup water and salt and when it boils, add fish to the gravy and cook till done.

Dad’s Favorite Fudge Recipe (Mehezabin and Shraddha)

Ingredients

• 3 cups granulated sugar
• 3/4 cup unsalted butter
• 2/3 cup evaporated milk
• 1 lb semi-sweet chocolate, chips or block chocolate chopped up
• 7 oz. jar marshmallow cream
• 1 tsp. vanilla extract
• 1 cup chopped walnuts

 

Method

1 Prepare everything in advance and have ready to go - chopped chocolate, chopped nuts, best to have marshmallow cream already out of the jar and in a bowl that you can easily scrape out with a rubber spatula. Line a 13"x9"x2" baking pan with foil, butter the inside (alternatively, line the pan with waxed paper).
2 In a 3-quart, thick-bottomed saucepan, bring sugar, butter, and milk to a rolling boil on medium heat, stirring constantly once the mixture begins to bubble. Once the mixture reaches a boil, set your timer to 4 minutes. You will want to remove the mixture from the heat once it reaches 234°F on a candy thermometer (234°F at sea-level, adjust for altitude) which should take about 4 minutes. If you don't have a candy thermometer, just go with the four minutes.
3 Remove from heat. Quickly stir in chocolate and marshmallow cream. Once those have melted and are well mixed, stir in the vanilla and then the walnuts.
4 Pour into prepared pan.
5 Cool to room temperature before slicing (about 4 hours). You may want to chill in the refrigerator to get it more firm.

Yield: Makes about 3 pounds of fudge.

Chicken Patties Recipe (Mehezabin and Shraddha)

Ingredients

• Chicken boneless 100 gm (boiled)
• Black pepper to taste (crushed)
• Salt to taste
• Rue 2 tbsp
• Egg 1
• Puff pastry 100 gm

 

Cooking Directions

1. Chop boiled boneless chicken.
2. In a frying pan add rue and water as required and cook to make a well combined mixture.
3. Add chicken, salt and pepper to taste; cook on low flame till chicken is tender.
4. Keep a side to cool down chicken.
5. Roll out puff pastry with a rolling pin and cut into 2 inch circles.
6. Grease a baking pan with butter or oil.
7. Place puff pastry circles on the tray and top with chicken mixture.
8. Put another piece on top, gently press well to seal. Lightly brush a beaten egg on top of the pastry.
9. Bake in a preheated oven at 230 f for 10 to 12 minutes.

 

Lemon Chicken Recipe (Mehezabin and Shradhha)

Ingredients

• 3-4 pounds chicken parts (thighs and legs recommended), skin-on, bone-in, trimmed of excess fat

• 2 Tbsp lemon zest
• 1/3 cup lemon juice
• 2 cloves garlic, crushed
• 2 Tbsp fresh chopped thyme (or 2 teaspoons dried)
• 1 Tbsp fresh chopped rosemary (or 1 teaspoon dried)
• 1 teaspoons salt
• 1 teaspoon black pepper

• 2-3 Tbsp melted butter
• Lemon slices for garnish

 

Method

1 Place lemon juice, lemon peel, garlic, thyme, rosemary, salt, and pepper in a small bowl, whisk to combine. With the tip of a sharp knife, cut into each chicken piece one or two times by about 1/2 an inch. (This will help the marinade penetrate.) Place the chicken pieces and the marinade in a gallon-sized freezer bag. Rotate the bag so that all chicken pieces are coated with the marinade. Seal the bag and place in a bowl in the refrigerator (in case of leakage). Let marinate for 2 hours.
2 Preheat oven to 425°F. Remove chicken from marinade and place in a single layer in a large baking dish, skin side up. Reserve the marinade. Use a pastry brush to brush a little melted butter on to each piece of chicken.
3 Bake for a total of 50 to 55 minutes, until the skins are crispy brown, and the chicken is cooked through, juices running clear (breasts have an internal temperature of 165°F and thighs 175°F). Half-way through the baking, at about the 25 minute mark, baste the chicken pieces generously with reserved marinade.
Depending on the size of the breasts, they may be ready before the thighs, so if you are cooking a mix of chicken parts, keep that in mind, you may have to take them out of the oven before the thighs.
Let rest, covered in foil, for 10 minutes before serving.
4 Pour the juices from the pan into a serving bowl. Use a tablespoon to skim the fat off the top (save the fat for cooking with later, or discard, but do not discard down the drain or it will solidify and clog your drain). Serve the chicken with the juices on the side or a little poured over the top of the chicken.
Serve alone or with steamed rice.

Yield: Serves 4-6.

Chicken Cacciatore (Hunter Style Chicken) Recipe (Mehezabin and Shraddha)

Ingredients

• One 3 1/2 pound chicken, cut into pieces
• 2 Tbsp extra virgin olive oil
• 1 cup thinly sliced onions
• 2 garlic cloves, thinly sliced
• Salt and freshly ground pepper
• 1/3 cup white wine
• 2 cups peeled and chopped, firm ripe tomatoes (or canned plum tomatoes in their juice)

 

Method

1 Rinse chicken and pat dry. Heat olive oil in a large skillet on medium heat, add the onions and cook until translucent, stirring occasionally. Push the onions to the side. Season the chicken pieces with salt on all sides. Add the chicken pieces, skin-side down. Cook until the chicken skin is golden brown, then turn pieces over and brown on the other side. Add the garlic to the pan and cook a minute more.
2 Sprinkle pepper over the chicken. Add wine and simmer until reduced by half. Add the tomatoes, lower the heat and cover the skillet with the lid slightly ajar.
3 Cook the chicken on a low simmer, turning and basting from time to time. Cook until the thighs are very tender and the meat is almost falling off the bones, about 40 minutes. If the stew starts to dry out, add a couple tablespoons of water.

Yield: Serves 4-6.

Chocolate Mousse Recipe (Mehezabin and Shraddha)

Ingredients

• 4 1/2 ounces bittersweet chocolate, finely chopped
• 2 tablespoons (1 ounce) unsalted butter, diced
• 2 tablespoons espresso or very strong coffee (I used decaf espresso from a local Starbucks)
• 1 cup cold heavy cream
• 3 large eggs, separated
• 1 tablespoon sugar

(Optional) Raspberries and extra whipped cream

Method

1 Whip the cream to soft peaks, then refrigerate.
2 Combine the chocolate, butter, and espresso in the top of a double boiler over hot, but not simmering, water, stirring frequently until smooth. Remove from the heat and let cool until the chocolate is just slightly warmer than body temperature. To test, dab some chocolate on your bottom lip. It should feel warm. If it is too cool, the mixture will seize when the other ingredients are added.
3 Once the melted chocolate has cooled slightly, whip the egg whites in a medium bowl until they are foamy and beginning to hold a shape. Sprinkle in the sugar and beat until soft peaks form.
4 When the chocolate has reached the proper temperature, stir in the yolks. Gently stir in about one-third of the whipped cream. Fold in half the whites just until incorporated, then fold in the remaining whites, and finally the remaining whipped cream.
5 Spoon or pipe the mousse into a serving bowl or individual dishes. If you wish, layer in fresh raspberries and whipped cream. Refrigerate for at least 8 hours. (The mousse can be refrigerated

Healthier junk food choices (Mehezabin and Shraddha)

1. Pizza

It's not exactly a low-fat food, Beck said, but it does have considerably less fat, sodium and calories than a cheeseburger with fries. And there are some nutritional benefits.
"The cheese gives you some calcium, although you're getting a bit of saturated fat and sodium. Tomato sauce gives you vitamins A and C and the cancer-fighting chemical lycopene. Top it with vegetables and you're getting extra fibre."
According to Beck, the best way to order your pizza is: thin crust, whole wheat if you can, half the cheese, either chicken breast or ham, lots of vegetables and order a salad to go along with it.
"Don't have a pizza-only meal because you'll end up eating too much," she said.
 

2. French Fries

"If you go into a fast-food joint, usually a large order of fries is going to cost you 550 calories, 25 grams of fat and anywhere up to 850 milligrams of sodium," Beck explained. "And they're deep-fried often in hydrogenated vegetable oil so you're getting up to six grams of trans fat, that unhealthy fat that increases your LDL cholesterol."
The solution? Make your own fries at home. Bake them in the oven or look for frozen brands that are low in fat - many don't have trans fat as well - at your local grocery store or supermarket. Remember to read the nutritional labels! If you want to try something a little different at home and you're looking for a boost of beta carotene and fibre, take a sweet potato, cut it into slices, brush with canola oil and bake in the oven.

3. Baked potato chips

Those crafty food scientists at Frito-Lay figured out that deep-frying chips adds a lot of fat and calories. Their solution? Bake those chips in a nice, hot oven. They’ll come out crispy, but they won’t drip grease like a leaky oil tanker. Baked! Lays KC Masterpiece barbecue-flavored chips contain about 120 calories and 3 grams of fat per serving (about 11 chips). Fried barbecue Lays harbor about 150 calories and 10 grams of fat. It’s a big difference and it makes a previously off-limits food available for light snacking. And the baked Lays actually taste quite good. If you’re looking for something a bit fancier, check out Kettle Brand Bakes Potato Chips. The gourmet baked chips are good enough to be served in your favorite fancy restaurant.

4. Low-fat cheese puffs

The cheese puff represents a major breakthrough in snack science (and particle physics, but that’s another article). Nobody really knows what a cheese puff actually is, but we all love to gobble them down during halftime. Once again, the smarty-pants over at Frito-Lay devised a way of making low-fat, low-calorie Cheetos. They shaved about 40 calories (from 160 to 120) and about 6 grams of fat (from 10 to 4) off a serving.

If Cheetos are too scientific for you, you may want to check out Annie’s Homegrown Cheddar Bunnies. They’re not quite low-calorie and low-fat, but they’re a lot more satisfying than Cheetos. Each serving of the savory bunny-shaped crackers contains 150 calories and 7 grams of fat. 

5. Low-cal, low- sodium pretzels

Pretzels seem healthy because they’re relatively sedate snacks. Because of this, it’s easy to gobble up too many of the tasty knots. If you’re going to snack on pretzels, look for healthy ones. Legendary actor-turned-natural food mogul Paul Newman makes (or has other people make) some delightfully healthy and tasty pretzel snacks. The Salt ‘N Pepper flavor is especially delicious, adding a much-needed zing. One serving only has 100 calories and 1 gram of fat. Or try the orgasmically delicious Snyder’s of Hanover Honey Mustard & Onion Nibblers, which have 130 calories and 3 grams of fat.

Fat and calories are a big deal, but the sodium in most pretzels can be your kryptonite, especially if you’re on a low-sodium diet. Regular salted pretzels (including Newman’s) contain about 400 mg of sodium. Unsalted pretzels are much better, as they only have about 110 mg of sodium. Of course, salt makes pretzels tasty and just a little goes a long way. Low-sodium versions -- like Penn Dutch Extra Dark Reduced Sodium pretzels -- taste great, but they only have about 190 mg of sodium. 

6. Better chocolate bars

Unfortunately, the massive food-engineering firms haven’t really figured out how to concoct a good, low-calorie chocolate bar. They’ve made a few breakthroughs, but diluted or modified chocolate is about as appealing as eating fresh potting soil.

If you must have a chocolate bar, eat only half. There are a few mass-produced bars that are better than others when it comes to fat and calories. Snickers, for instance, contains 280 calories and 14 grams of fat. Kit Kat is a little better, with 218 calories and 11 grams of fat. Plus, you can eat just one of the bars in a Kit Kat pack and halve that calorie count.

7. Low-fat cookies

Your regular, no-frills chocolate chip cookie contains 59 calories and 3 grams of fat. Others, like Archway’s apple-filled oatmeal cookie, hold about 98 calories each. Taken in small quantities, cookies aren’t all that bad. When swallowed by the dozen, however, cookies can clog arteries and cause you to swell like a balloon. If you must indulge in cookies, reach for the smaller ones or try Newman’s Fig Newmans cookies, an all-natural alternative to overprocessed and chemically enhanced sweets. The no-fat versions have about 60 calories per cookie, and of course, no fat. They’re also super-tasty and figs contain tons of calcium -- an added benefit.

5 Fruits for a glowing skin (Mehezabin and Shraddha)

Besides the fact that they hydrate and rejuvenate your skin, the very smell of a fruit on your face is quite de-stressing. Unlike the chemical beauty treatments, fruits are cost-effective, natural and also bring a visible difference. Here are a few fruits and their properties, choose what suits you best!

Banana: This is one fruit that's abundantly available in India all through the year. We know it's a good source of iron, magnesium and potassium and helps reduce menstrual cramps. The effect of banana on skin too is not something that can be ignored. Bananas are rich in vitamin A, B and E and hence works as an anti-aging agent. A fresh mashed banana facial can do wonders for your skin.


Lemon: Lemon juice is an important ingredient in most Indian recipes. This is also a fruit of all seasons and almost always finds place on your kitchen shelf or refrigerator. With its vitamin C content, its juice will keep your skin beautiful. A glass of warm water with a tsp of honey and a dash of lemon juice on an empty stomach every morning is a great skin cleanser. With its astringent properties, it can be used to lighten the skin tone and also diminish acne scars. Rub the inside of a lemon peel on your elbow remove dark spots. Mix lemon and honey and use it as a natural bleach on your skin.Apple: An apple a day keeps the doctor away is cliched, but its health benefits are undisputable. Apple's antioxidant property prevents cell and tissue damage. Studies by nutritionists have shown that apples contain abundant amounts of elastin and collagen that help keep the skin young. Applying a mixture of mashed apple, honey, rose water and oatmeal can act as a great exfoliating mask on your skin.


Orange: Rich in vitamin C that improves skin texture. Like apple, orange too contains collagen that slows skin aging process. Rub the insides of orange on your skin to tighten the skin. Oranges can be dried and powdered and used as a natural scrub. Like lemon, oranges too help clear skin blemishes.


Papaya: The benefits of this fruit on skin have perhaps been talked about since the time of our ancestors. Papaya is rich in antioxidants and contain a special enzyme called papain that can kill dead cells and cure skin impurities. A glass of papaya milk or just applying the flesh of papaya on your skin can do wonders to your skin.


Mango: Rightly called the king of fruits for not just its taste but also for health benefits. The soft pulpy fruit has an amazing effect on skin too. Rich in vitamin-A and rich antioxidants, it fights against skin aging, regenerates skin cells and restores the elasticity of skin.