Nutrient Guide for a Healthier Diet

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Macronutrients

1. Carbohydrates

Role: Provide energy.
Types:
- Simple carbs: Found in sugars, fruit juices (can spike blood sugar).
- Complex carbs: Found in whole grains, vegetables, legumes (better for sustained energy).
Tip: Focus on high-fiber carbs like whole grains, legumes, and vegetables to manage blood sugar levels.

2. Proteins

Role: Build and repair tissues, keep you feeling full.
Sources: Eggs, tofu, legumes, nuts, seeds, low-fat dairy.
Tip: Include protein in every meal to stabilize blood sugar.

3. Fats

Role: Support cell function and absorb vitamins.
Types:
- Healthy fats: Found in avocados, nuts, seeds, and olive oil.
- Unhealthy fats: Limit trans fats and saturated fats.
Tip: Use healthy fats in moderation for satiety and heart health.

Micronutrients

1. Fiber

Role: Improves digestion, slows sugar absorption.
Sources: Vegetables, whole grains, beans, seeds.
Tip: Aim for 25-30 grams of fiber daily.

2. Vitamins and Minerals

Focus on magnesium, chromium, and vitamin D to support sugar metabolism.
Sources: Leafy greens, eggs, nuts, fortified cereals.

3. Water

Role: Vital for metabolism and overall health.
Tip: Stay hydrated throughout the day.

Dietary Tips for Managing Sugar and Weight

Avoid Refined Sugars:
- Minimize sweets, sugary drinks, and white flour products.
Smaller Portions:
- Eat smaller, balanced meals at regular intervals.
Combine Nutrients:
- Pair carbs with protein and healthy fats to reduce blood sugar spikes.
Low-Glycemic Index Foods:
- Prefer foods like lentils, beans, and most non-starchy vegetables.
Eggs:
- A great source of protein—boiled, scrambled, or as omelets with veggies.

Millets

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Major Millets

Sorghum (Jowar)

Properties: High in fiber and protein.
Goodness: Supports digestive health and helps in weight management.

Pearl Millet (Bajra)

Properties: Rich in iron and magnesium.
Goodness: Beneficial for heart health and helps in maintaining blood sugar levels.

Finger Millet (Ragi)

Properties: Contains 364 mg of calcium per 100g. Goodness: Excellent for bone health; provides more calcium than a glass of milk. 1

Minor Millets

Foxtail Millet

Properties: High in antioxidants and dietary fiber. Goodness: Supports metabolic health and aids in weight loss.

Proso Millet

Properties: Good source of protein and B vitamins.
Goodness: Enhances energy levels and supports overall health.

Barnyard Millet

Properties: High in fiber and low in calories.
Goodness: Helps in weight management and promotes digestive health.

Brown Top Millet

Properties: Rich in minerals and vitamins.
Goodness: Supports immune function and overall well-being.

Foxtail Millet Biryani

Millet Biryani: A flavorful dish made with foxtail millet, this biryani offers a delightful twist on the classic rice-based version, making it a great option for special occasions or everyday meals.