All health and nutrition experts as well as doctors recommend only breast milk for infants as it is considered the complete meal for the baby. Breast milk is said to have antibodies that are important for the baby's immune system to fight off bacteria and viruses. This is why it is said to be imperative that mothers feed their babies in the initial few months after birth. A new study has further shed light on why human breast milk is better for the babies than cow's milk or baby formula. The study has found that the presence of a small molecule called glycerol monolaurate (GML) is the reason why breast milk has anti-inflammatory and antimicrobial properties. The study revealed that the molecule is present in much larger concentrations in breast milk as compared to bovine milk.

The study report titled, "Glycerol Monolaurate Contributes to the Antimicrobial and Anti-inflammatory Activity of Human Milk" was published in the journal Scientific Reports. The study demonstrated the GML concentration in breast milk was 3000 micrograms per millitre, as compared to just 150 micrograms per millitre in cow's milk. Infant formula milk had no GML presence whatsoever, said the study. The researchers also tested the action of GML against bacteria namely Staphylococcus aureus, Bacillus subtilis, Clostridium perfringens, Escherichia coli. It was found that human breast milk was the most anti-microbial against the bacteria tested.Furthermore, the researchers also found that when GML was removed from the milk, there was a loss of antibacterial activity against pathogenic elements.

The study report described GML as a "fatty acid monoester with broad antimicrobial and anti-inflammatory properties". The report further said, "The antimicrobial properties of GML and free fatty acids extend to nearly all Gram-positive bacterial species except certain lactobacilli, bifidobacteria, and enterococci." Additionally, the molecule was also found to be effecitve against pro-inflammatory processes.The study concluded by saying, "Collectively, our data suggest that human milk is both inhibitory to pathogen growth and exhibits anti-inflammatory activity with both activities in part dependent on GML. In contrast, bovine milk and commercial formula lacked or had greatly reduced GML and exhibited neither antimicrobial nor anti-inflammatory properties."

Beware of hogging on your favourite delights despite the temptation to do so before the winter sets in.
Izzy Cameron, nutrition and weight management specialist at Diet Chef, an online business that delivers calorie counted meals, gives some tips to ensure a healthy diet.

During autumn, healthy root-vegetables and fruits help keep you fit, reports femalefirst.co.uk.

Apples - The nutrients in apples can prevent spikes in blood sugar and reduce the risk of many diseases.

Pears - Recent studies show that the skin of pears contain phenolic phytonutrients, essential compound which enhance one's health.

Winter squash - Butternut and Pumpkin are some varieties of winter squash which have rich flavour and are high in nutrients.

Cabbage - Cabbage has cholesterol-lowering benefits, and is also rich in fiber particularly when steamed.

Wild Mushrooms - Mushrooms influence blood lipids, blood glucose, immunity, and weight control. They also offer many essential nutrients and antioxidants which the body needs.

Pomegranates - Apart from being a good source of Vitamin C, pomegranates are a rich source of soluble and insoluble dietary fibers.

Root vegetables - Carrots and turnips are a must in autumn and winter.

Navratri, appearing at the point of changing seasons, is a way to give our bodies a break and get ready for the next. Every Navratri we promise ourselves to use this time to better our health by using the fasting period to lose weight, and detox. Great! So, we eat well, avoid fried food, use less oil in our cooking and stay away from the sinful 'thalis'. Our home-cooked meals are healthier, but where we trip is on the snacking. During Navratri, the market is flooded with special namkeens; eateries roll out special menus, and a variety of snacks including chaat is made available. The demand from more discerning consumers who want to eat fewer calories to lose or maintain their weight has led manufactures to create products that can carry all the alluring keywords like "low-fat", "roasted", "healthy" and much more. But, are they really good for our health? Well, let's deconstruct.

Fatty Issues: A study conducted by the Cornell University showed that by putting a low-fat label on a snack, consumers actually consumed about 50% more! The assumption drawn was that ''low-fat' automatically translates into fewer calories. Low-fat versions of processed and packaged snacks should have lesser amounts of fat than their regular versions, which alone does not add to its health quotient. It is always good to read the nutrition lable to check fat percentage.
The boom in this demand for low-fat foods also brought us to the point of consuming more than necessary saturated fats. Therefore, the manufacturers replaced the animal origin saturated fats with vegetable oils, but they needed to change the form so hydrogenation was used to create solid and semi solid vegetable oils. This process led to the introduction of Trans Fats which are even worse. So, while picking up a "low fat" snack check to see the source of fat added.
Fats are an important part of a balanced diet and are known to be a concentrated source of energy. Both the quantity and quality of fats consumed can take it from healthy to unhealthy.

Sugary Tales: WHO has recommended that daily intake of added sugar should not be more than 6 teaspoons/day. Research indicates that excessive intake of sugar has serious detrimental effects on your health, and it's not just the calories that it adds.
In order to remove fat from snacks, manufacturers turned to sugar to enhance taste, flavour and texture of the food. The sugar content per serving may go from 2tsp to 6tsp. However, the full-fat versions of foods may contain lesser sugar than the low-fat versions. So, it is always recommended to check your food content and choose your low-fat food wisely.

- Serving Size: It is very important to understand the serving sizes mentioned on the labels of processed snacks. Be careful whether the numbers are for a portion size of 100gms, the whole pack or per serving (which may be more than 100gms).

- Nutritionists recommend that every snack must provide between 80-100 calories. You need to know the calories in the snack to be able to calculate its consumption.

- Lables on packaged snacks can be misleading too. For example; a low-fat label doesn't mean that it is calorie-free. These 3 points should help you move forward.

- Read the label carefully, understand and then choose.
Try not to eat straight from the bag; you will over eat this way.

- Divide the snack, especially the on-the-go ones, into smaller portions and carry only the amount you need for the day.

- Know your serving size, check the internet or learn from your nutritionist.


9 Healthy Snacks For Navratri 2018

- Snack with nuts like almonds and walnuts, an ounce a day adds calories, proteins, healthy fats, antioxidants, fibre, vitamins and minerals. These are easy to carry along too.

- Flax, Sun flower and Chia seeds are excellent sources of healthy nutrients and prevent exhaustion and control hunger. Use up to 15gms/day

- Fresh seasonal fruits are low in calories, are great sources of vitamins, minerals, antioxidants and fibre

- Homemade roasted amaranth and jaggery ladoos

- Homemade sweet potato and potato grilled wedges

- Baked plantain chips

- Homemade trail mix using dried fruits and nuts

- Roasted peanut- 28g. Alternatively, you could also enjoy baked chips with a dip of homemade peanut butter

- Home roasted makhanas. 30gm for one serving.

Fresh produce in the form of fruits and vegetables form an important part of a healthy diet. There are multiple studies and abundant research evidence to prove that eating fruits and vegetables everyday can cut risk of several chronic diseases as well as risk of mortality and make you healthier. From helping regulate weight to maintaining optimum levels of blood pressure and blood sugar, fruits and vegetables have numerous benefits for the human body. Due to the plant compounds present in fruits and vegetables, consuming them regularly can keep inflammation at bay. One of the best ways of making sure you eat your fruits and vegetables is to make a meal out of them.

Indians are lucky to have dishes that automatically add ample amounts of vegetables to their meals. But if you are looking to cut carbohydrates from your diet, then salad bowls make for excellent facilitators. They give you a whole range of nutrients while cutting calories from your diet. There is some debate as to exactly how much fruit and vegetable serving one must consume every day. A 2017 study published in The Lancet said that eating three to four combined servings of fruits and vegetables a day could cut risk of death by 22 per cent. If you are in-fact planning to make a meal out of your salads, you should ideally add sources of lean protein to it as well.

Here are some good sources of protein (both vegetarian and non-vegetarian) that you may add to your salad meals:
1. Chicken
Going by 2,000 calorie diet, men and women need around 56 and 46 grams of protein per day in their meals and poultry is a good way of meeting this dietary requirement. A 100-gram portion of cooked chicken contains approximately 25 grams of protein (as per United States Department of Agriculture). Boiled or grilled chicken pieces go really well with salad greens. Here's a recipe of chicken salad that you can try.

2. Turkey
Turkey is another poultry meat that is one of the healthiest options for non-vegetarians looking to load up on protein. A 100 gram portion of turkey meat delivers a whopping 29 grams of protein (as per USDA data). Diced cooked turkey meat can be mixed with red onions, low-calorie mayonnaise, lemon juice and a range of herbs of your choice to make a delicious protein-rich salad.

3. Egg Whites
Cooked egg whites are an excellent addition to salads. Chicken eggs are one of the cheapest, most widely consumed dietary sources of lean protein. They taste delicious and add a nice and different texture to a bowl of greens. You can simply toss egg whites in dressing of your choice or place a whole poached egg as topping for your salad. One whole boiled egg contains as little as 6 grams of protein, so a better way of using egg in salad is to use good amount of whites, possibly with other forms of non-vegetarian lean protein.

4. Nuts
Nuts also go extremely well with salads, be it the warm or the cold kind. Almonds, walnuts, pine nuts, cashew nuts are all great additions to salad meals, as these add a nice crunch, a delicious flavour and of course nutrition to the meals. It's better to throw in a mix of your favourite nuts instead of just sticking to one, provided that the recipe allows for it. However, it is again advised to throw in some other form of lean protein along with the nuts, to make your meal sufficiently rich in protein.

5. Dairy products
Some of the best vegetarian sources of protein come in the form of dairy products, the best among which is cheese. However, cheese also contains good amounts of fats and hence it is advised to have it in moderation. Cottage cheese or paneer is relatively low in fat, a 100 gram portion contains 11 grams of protein (as per USDA data). Yogurt is another relatively good source of vegetarian protein and can be used in the dressing to lend a creamy taste. Here's an example of a low-fat paneer salad recipe that you may try.

6. Chickpeas and Lentils
Chickpeas and lentils are two other vegetarian sources of dietary protein that you may add to your salad bowls, although these may again have to be used in combination with other protein-rich foods. Chickpeas are better than lentils as they are more abundant sources of protein (a 100 gram delivers 19 grams of protein, as per USDA data) and go well with greens. Here's an example of a chickpea salad recipe you may try.

Your daily protein requirement may vary depending upon your daily calorie-intake and your levels of physical activity. It is advisable to consult a dietitian or a nutritionist to better understand your individual protein requirements.

Everything you eat has an impact not only on your inner health, but also on your outer being as well. What you put on your plate is even more important than what you put on your skin. If you've been loading up on junk food lately, then there are high chances of you facing its consequences as well; in the form of acne breakouts, puffy eyes etc. So in order to avoid the same, here are some minor changes you can make in your daily diet:

Acne- Isn't it infuriating when you have a party to attend the next morning but there's that little acne bump on your face the night before? And you think why this acne won't ever leave you alone? Well, your eating habits may have drawn them towards you. Yes, you read that right! Foods that are high in iodine content may trigger acne. If you're having frequent breakouts, evaluate your diet for iodine-rich foods.

Early Signs Of Ageing- Ageing is a natural process. You sure cannot reverse it but can slow it down. The quicker you eat your food, the fewer nutrients your body absorbs. The proper chewing, tasting, and swallowing of food can cause greater nutrient absorption by your digestive system.
Skin ages when it's deprived of essential nutrients like proteins, vitamins, and minerals. If you're not absorbing enough of these nutrients, your skin is most likely to reflect it all.

Dry Skin- Dry, flaky, and cracked skin can turn out to be quite annoying. If you're experiencing dry, flaky skin on a regular basis, then you probably need to be drinking more water, or at least eating more hydrating foods like cucumber, lettuce and watermelon. Our diet plays a major role in keeping our skin hydrated and radiant.

Puffy Face- When it comes to looking fresh, there's usually one thing that can end up standing in your way - puffiness. A puffy face could possibly mean that your body lacks good fats. Essential fatty acids, such as those from seeds and oils protect against skin inflammation.

Stretch Marks- Stretch marks are formed due to the tearing of the middle layer of the skin called the dermis. The scars happen more often (and more severely) when you have less zinc in your diet. When it comes to repairing and healing of tissues, zinc plays a crucial role.

So make these little changes in your diet and feel rejuvenated.