Nutritionally yours

Nutritionally yours "Nutritionally Yours" has been set up to educate Sri Lankans mainly on healthy eating, to provide a forum where nutrition related problems may be discussed.

THINK HEALTHY AT ALL TIMES, make it a habit to always incorporate the healthy optionand try as much to leave out the not...
28/10/2013

THINK HEALTHY AT ALL TIMES,
make it a habit to always incorporate the healthy option
and try as much to leave out the not-so healthy

Peach cake any one ?
using Whole Wheat flour and NO sugar in the frosting
want to know more....... ?
inbox your email address
or drop in a message

25/09/2013

Moderate consumption of alcohol ? yes or no

19/05/2013

I have been told that the worst part in making a healthy, yummy smoothie for breakfast is the cleaning up part !!! here is a solution: The easiest way to clean a blender is to actually run it half filled with water and a few drops pf dish wash ! once that's done, just hold it under a tap of running water to get rid of the soap suds ! its quite fun if you like bubbles and all :)

My breakfast on week-day mornings is most of the time a home made smoothie.. This is what I had today, the ingredients t...
10/05/2013

My breakfast on week-day mornings is most of the time a home made smoothie.. This is what I had today, the ingredients that went in to this were: juice of an orange, a banana, few dates, a handfull of cornflakes , half a peach and a little bit of non-fat milk, in to the blender and,, ! yummy, healthy and very convenient !

Try this at home, add what ever you have around the house, any fruit, a little bit of cornflakes or oats, a bit of non fat milk or non fat yourgut, NO SUGAR or SWEETER .. trust me any fruit will do, iv even tried guawa (pera) and Jambu !!!

STEPS TO HEALTHY DIETTIP 3BE HYDRATED !!Always, Always carry a bottle of water or have a glass of water on hand, make a ...
08/05/2013

STEPS TO HEALTHY DIET
TIP 3

BE HYDRATED !!

Always, Always carry a bottle of water or have a glass of water on hand, make a habit to take a sip regularly.....it’s common to mistake THIRST for HUNGER, so staying well hydrated will help you make healthier food choices.

Healthy Oat pancakes - see previous post for recipe, hope you enjoy !
08/05/2013

Healthy Oat pancakes - see previous post for recipe, hope you enjoy !

06/05/2013

Hope you had a healthy Sunday breakfast ! check this yummy recipe for pancakes !!!

Ingredients :
1.5 cups oats
1.5 cups non-fat yoghurt
½ cup non-fat milk
2 eggs
1 tsp vanilla
¼ cup olive oil
Dash of salt
½ cup whole wheat flour (rice flour)
½ tsp baking powder
1 tsp cinnamon

Mix oats + Non fat yoghurt and non-fat milk
Stand for 5 – 10 minutes
Add rest of the ingredients

Pour a spoon full of batter at a time on to a non-stick pan
and Enjoy !!
Shall upload a pic asap !

Hope you have been following the Healthy diet tip one ! on reducing the serving size of carbs and increasing your veges ...
03/05/2013

Hope you have been following the Healthy diet tip one ! on reducing the serving size of carbs and increasing your veges ! Still on Portion size reduction:

STEPS TO HEALTHY DIET:
TIP 2:
Have you tried changing your lunch box ?
Gradually reduce the size of your lunch box, this will help you to reduce your portion size without thinking too much about it !
Cover up your rice with the veges and animal protein....
remember the key word is 'gradual reduction' nothing can be achieved overnight !
if you still feel hungry regardless of the increase in veges eat a fruit for dessert and drink loads of water !

Healthy Burger !Makes 3 Servings (3 Burgers) Ingredients • 1 pound minced meat• ¼ cup minced onion • 3 tablespoons chopp...
02/05/2013

Healthy Burger !
Makes 3 Servings (3 Burgers)

Ingredients

• 1 pound minced meat
• ¼ cup minced onion
• 3 tablespoons chopped fresh parsley
• 2 tablespoons Worcestershire sauce
• 2 tablespoons minced green bell pepper
• 1 tablespoon soy sauce
• 1 tablespoon water
• 1 tablespoon grated fresh ginger
• Salt and pepper
• 2 cloves garlic, crushed

Directions

1. Combine all the ingredients in a big bowl.
2. With clean hands, squeeze it together until it’s very well combined.
3. Divide into three equal portions and form into burgers about ¾ inch (2 cm) thick.
4. Spray a skillet with non-stick cooking spray.
5. Place over medium-high heat.
6. Cook the burgers for about 5 minutes per side until cooked through.

Nutritional Facts

(Per Serving)

Calories: 184
Protein: 33g
Carbohydrates: 4g
Fat: 4g

COMBINE THE HOME MADE BURGER WITH A LOW FAT SLICE OF CHEESE, TOMATO AND SALAD LEAF IN A WHOLE-WHEAT BUN !

Teach your kids early ..
30/04/2013

Teach your kids early ..

A good read !* Eat more vegetables and fruit*Eat whole grains*Choose lower fat milk and alternatives *Choose lean cuts o...
30/04/2013

A good read !
* Eat more vegetables and fruit
*Eat whole grains
*Choose lower fat milk and alternatives
*Choose lean cuts of meat and trim all visible
fat before cooking.
*Choose lower fat choices and cooking methods

COOKING TIPS for SRI LANKAN cooking* Use coconut milk sparingly on curries and try adding low fat cows milk or corn flou...
30/04/2013

COOKING TIPS for SRI LANKAN cooking

* Use coconut milk sparingly on curries and try adding low fat cows milk or corn flour mixed in cold water for thickness.

*Use Olive oil, Canola oil, flaxseed oil or Margarine for stir frying.

*Use Coconut oil for deep-frying

*When cooking meat and poultry remove the skin and the fat before cooking.

*Try as much as possible to grill / bake than fry in oil

*Use lean ground meat or drain the excess fat after cooking.

*Use more lime juice and less salt on salads and sambols.

*To preserve the nutrients and colors in veggies, cook them quickly by steaming,stir-frying or make sambols like Karavila sambol and carrot sambol.

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