Healthy Eating

5 Best Oats Omelette Recipes – Your Healthy Breakfast Option

It is said that breakfast is the most important meal of the day. This is because your body remains in a state of fasting throughout the night and remains completely deprived of several essential nutrients. It is only fair that you provide your body with rich nutritious foods to replenish the muscles and tissues and prevent them from entering into a state of catabolism. Consuming a healthy breakfast can also jump start your metabolic activity, maintain your sugar levels throughout the day, prevent insulin spikes, provide you with energy, and boost your concentration levels.

Oats omelette is one of the healthiest choices of breakfast that one can opt for and is becoming an increasingly popular breakfast choice across several cuisines throughout the world. This is because they are rich in nutrients such as Vitamin A, Vitamin E, Vitamin K, potassium, etc that carry out functions like maintaining the blood flow in our body, eliminating toxins, etc which can help keep us fit and healthy. 

Benefits Of Consuming Oats For Breakfast

Given below are some of the benefits of consuming oatmeal omelette for breakfast:

Provide You With Energy

Carbohydrates are an essential food group required by the body to produce energy. Not only are oats a good source of carbs, they are also very low in fats. This makes them the ideal food to consume while starting your day. Foods such as oats egg omelette are also metabolised at a slower rate, which means that your body can utilise the energy released by the consumption of oats over a long period of time. 

Rich In Antioxidants

Apart from being rich in protein and other essential nutrients, oats are also an excellent source of antioxidants.They contain antioxidants such as leucine which help in eliminating harmful toxins from our body. They also get rid of any harmful pathogens such as free radicals, which helps in reducing the oxidative stress on the body and preventing complications like neurodegenerative diseases and age related macular degeneration. 

Improve Immune System

Oats also contain essential compounds such as beta glucans which have a huge role to play in the functioning of your body’s immune system. Immunity cells such as the killer white blood are specifically designed to have receptors for beta-glucans. This helps them improve their action on pathogens and prevent the risk of contracting any infections

Good For Digestion

Oats have a high natural reserve of dietary fibre. Not only is this beneficial for promoting gut health but also prevent heart conditions such as chronic arrhythmia and improve blood circulation, is free of any added sugar, and also has zero fats. Its natural textured form and grainy composition are useful for reducing the stress exerted on the body during digestion. 

Oats Omelette Recipes

Given below are a few healthy oats omelette recipes that you can easily make at your home:

#1. Masala Oats Omelette

Masala Oats Omelette

Ingredients Required

  • ¼ Cup Oats – powdered
  • 2 no’s Egg
  • 2 tbsp finely chopped onions
  • 2 Tbsp  finely chopped tomatoes 
  • 2 tbsp  finely chopped capsicum
  • 1 tbsp  finely chopped coriander Leaves 
  • 2 Tbsp Milk 
  • ¼ Tsp Jeera / Cumin Powder
  • ¼ Tsp Garam Masala
  • ¼ Tsp Dry Mango powder
  • ½ Tsp Pasta Seasoning 
  • ½ Tsp Chilli Flakes 
  • Salt as required
  • 1-½ Tbsp Oil
  • ½ Tsp Chilly Powder
  • ½ Tsp Coriander powder
  • ¼ Tsp Black Pepper powder

Instructions

Roast the oats in a thick saucepan over low flame. Set aside to cool down and blend in a food processor or blender until you have a smooth powder. This will be your instant oatmeal or oat flour and can be used in several other recipes as well.

In a large mixing bowl, break the eggs and combine them with your milk with a whisk until well incorporated. This gives a smooth and silky texture to your omelette.

Add all your spices and chopped veggies to the mixture and mix well until you have a batter of sorts. Slowly begin to pour your prepared oatmeal flour into the mixing bowl and make sure that there are no lumps in your mixture.

Heat some oil in a thick non-stick pan and wait for it to heat up. Gently pour your prepared oatmeal batter onto the pan and cook until you have a firm base. 

Flip the omelette and cook the other side until done. Serve with a dip of your choice. 

#2. Garlic Oatmeal Omelette

Garlic Oatmeal Omelette

Ingredients required:

  • 1 cup Quick cooking Oats
  • 2 cups Water
  • 2 teaspoons Olive Oil
  • 2 – 3 cloves Garlic minced
  • ¼ cup Cheddar grated
  • 2 teaspoons Basil chopped 
  • 2 Eggs
  • ½ teaspoon Paprika or Chili Powder
  •  Salt and Pepper to taste

Instructions:

Heat a large saucepan and add in some oil. Put in your chopped garlic and stir fry until the raw smell is gone. Add in some water, salt, and pepper and bring the water to a quick boil. Add your oats to this mixture and simmer for a couple of minutes until your oats are fully cooked. Once you feel like they are almost done, turn off the heat and top off your oats with some cheese and basil. 

In a large mixing make a basic omelette batter with some salt, coriander and chilly powder. Pour gently onto the pan and cook until you have a firm base. 

Flip the omelette and cook the other side. Top off your omelette with the prepared oatmeal and roll it to get the perfect oatmeal roll. 

#3. Sun-Dried Oatmeal Omelette

Sun Dried Oatmeal Omelette

Ingredients required:

  • 2 eggs
  • 1 tablespoon oil 
  • 1/2 cup oats
  • 2 tablespoons water
  • 1/2 tsp fresh oregano
  • 1/2 teaspoon fresh thyme
  • 1 tsp chives
  • 1/4 tsp fresh chilli pepper
  • Salt and pepper to taste
  • 2 teaspoons goat cheese
  • 2 tablespoons sun-dried tomatoes

Instructions:

In a large mixing bowl, break the eggs and whisk until well incorporated. This gives a smooth and silky texture to your omelette. Blend your oats to prepare an oatmeal

Add chopped thyme, chilli flakes oregano, and mix well until you have a batter of sorts. Slowly begin to pour your prepared oatmeal flour into the mixing bowl and make sure that there are no lumps in your mixture. 

Heat some oil in a thick non-stick pan and wait for it to heat up. Gently pour your prepared oatmeal batter onto the pan and cook until you have a firm base.  Top off with goat cheese and tomatoes. 

Flip the omelette and cook the other side until done. Serve with a dip of your choice. 

#4. Banana Oat Omelette

Banana Oat Omelette

Ingredients required: 

  • 2 tablespoons rolled oats
  • 1 medium banana
  • 2 large eggs
  • pinch of salt
  • ½ teaspoon vanilla extract optional
  • maple syrup or honey
  • shredded coconut for sprinkling

Instructions:

Dry roast your oats and blend them in a food processor until you have a fine mixture ready. Combine the prepared oatmeal flour along with two whole eggs, vanilla extract, a pinch of salt and a medium banana until you have a soft batter of sorts. 

Heat some oil in a thick non-stick pan and wait for it to heat up. Gently pour your prepared oatmeal batter onto the pan and cook until you have a firm base.

Flip the omelette and cook the other side until done. Top off your oats omelette for weight loss with some syrup, shredded coconut and serve with fresh fruits. 

#5. Oat Omelette Without Egg

Oat Omelette Without Egg

Ingredients required:

  • 1 cup oatmeal flour
  • Salt to taste
  • Black Pepper to taste
  • 1/2 tsp Turmeric Powder 
  • 1 Onion
  • 2 Green Chillies
  • ½ Tomato
  • 2 tbsp Coriander Leaves 
  • Oil 

Instructions:

In a large mixing bowl, combine all your ingredients and whisk until fully incorporated. 

Heat some oil in a thick non-stick pan and wait for it to heat up. Gently pour your prepared oatmeal batter onto the pan and cook until you have a firm base. 
Flip the oat omelette without egg and cook the other side until done.

12 Vegetables That Are Rich In Proteins and How to Eat More of Them

Protein is one of the most important nutrients required to ensure the proper functioning of our body. It is responsible for several essential activities such as strengthening the immune system and maintaining muscle mass. It does not matter whether your protein comes from vegetable protein-rich food or from fish and meats. Based on your diet preferences it is vital to have adequate quantity of this nutrient in your daily diet. 

However, usually, when people think of a high protein diet, the first thought goes towards non-vegetarian sources such as chicken or steak. This has perpetrated one of the biggest misconceptions of all time, that vegetarians cannot get the recommended amount of protein intake.

To bust this myth here is a list of some vegetable-high protein foods that are the best vegetable sources of protein that you can incorporate into your diet as a way to promote healthy eating

#1. Edamame 

vegetable protein-rich foods

Edamame is one of the highest vegetable protein-rich foods and contains about 18.46 grams per 100-gram serving. It is also a good source of nutrients like thiamine, riboflavin, Vitamin K, and Iron. It is also very filling and contains only 122 calories per cup, making it an excellent choice for those trying to lose weight
Consuming edamame can improve your lipid profile, and reduce the risk of developing heart disease by lowering LDL levels and eliminating triglycerides. It can also prevent the development of neurodegenerative diseases such as Alzheimer’s and Parkinson’s by reducing the oxidative stress exerted on the brain.

#2. Pinto Beans

vegetable source of protein


Primarily used in Mexican cuisine, pinto beans are another vegetable protein-rich food that contains around 16 grams of protein per 100-gram serving, coming in under 245 calories per cup. It has no cholesterol and is an excellent source of nutrients like potassium, thiamine, magnesium, and phosphorus, making it a good vegetable source of protein.

Consuming pinto beans can be useful for those diagnosed with diabetes as it helps with regulating the body’s glucose levels. They are tightly packed and full of fibre, making them beneficial for weight loss and promoting healthy digestion. Pinto beans are also loaded with antioxidants which can be useful in preventing chronic illnesses. 

#3. Chickpeas

nutritional addition

Chickpeas are one of the excellent vegetable high protein foods, containing nearly 15 grams per 100 grams serving. They are also rich in nutrients like Vitamin C, Potassium, Vitamin B-6, and iron, making them an excellent nutritional addition.

Chickpeas are a rich source of dietary fibre and can help improve the body’s digestion, aid mental health, and promote bone growth and development. One thing to keep in mind is to soak your chickpeas before consuming them. This ensures the removal of a compound called phytate, which hinders your body’s absorption of calcium.

#4. Mung Beans

best veggie foods

Also known as moong, these beans contain nearly 14 grams of protein per 100-gram serving. They are a rich source of nutrients like magnesium and phosphorus, making them one of the best veggie foods high in protein. You can soak these beans and consume them whole or incorporate them into dishes like curries and rice as well. 


These beans are packed with dietary fibre which is useful for regulating digestion. They also help reduce LDL or bad cholesterol and prevent the risk of developing chronic illnesses such as heart disease. 

#5. Green Peas

Green peas

Green peas are one of the most versatile vegetable high protein food and contain about 9 grams of protein per 100-gram serving. They are rich in nutrients like iron, riboflavin, and the B class of vitamins. You can use green peas to add texture and flavour to carbs such as rice or simply roast them.

Green peas are loaded with antioxidants and folates that can help prevent chronic illnesses such as heart disease and improve the body’s digestion as well.

#6. Brussels Sprouts

potassium

While they may seem a tad bit unappetizing, brussels sprouts are very nutrient-dense and one of the best vegetable protein-rich foods containing nearly 6 grams of protein per serving. They are also rich in dietary fibre, potassium, and manganese, making them an excellent choice for those trying to lose weight. You can incorporate them into a salad or consume them wholly by steaming them.

Brussels sprouts are also beneficial in reducing the oxidative stress exerted on the body and preventing the risk of developing age-related macular degeneration.

#7. Potatoes  

rich in protein

Potatoes are one of the most easily available vegetables that are rich in protein. They are a  delicious way to introduce some protein into your diet as they contain nearly 6 grams of protein per medium-sized potato. They are packed with essential nutrients such as Vitamin B-6 and Vitamin C and are an excellent choice of carbs to keep you fueled through the day.

Potatoes are great for boosting your energy levels and keeping your blood sugar and cholesterol levels in check. They are also rich in dietary fiber, which helps in improving the body’s digestive function and promoting the growth of healthy intestinal micro bacteria., 

#8. Asparagus

Vitamin C

A single cup of fresh boiled asparagus can get you nearly 5 grams of protein. Additionally, it is also a great source of nutrients like fibre, folate, Vitamin C, Vitamin A, and Vitamin K.
fibres are loaded with dietary fibre and are an excellent nutritional choice for those trying to lose weight. You can consume asparagus whole or incorporate them into baked salads and garlic based stir-fries.

Asparagus is a vegetable source of protein that is also useful for lowering the risk of developing heart disease by regulating the body’s blood pressure and cholesterol levels.

#9. Broccoli 

veggie foods

One of the least known veggie foods high in protein is broccoli. While it may be on the receiving end of a lot of hate and dislike for its taste, broccoli is packed with several nutrients like proteins, Vitamin A, Vitamin K, and Vitamin C. A single stalk of broccoli has nearly 4.5 grams of protein and has only 30 calories. It is also 90% water and extremely filling, which can help curb your appetite and make better nutritional choices.

#10. Avocado

high protein foods Avocados

Among the best vegetable high protein foods Avocados are a fairly good source. A medium-sized avocado contains nearly 5 grams of protein. It is also a rich source of nutrients like Vitamin B5, Vitamin B6, Folates, Vitamin K, and Iron. Consuming avocado can help your brain limit the secretion of hunger hormones such as ghrelin and curb appetite. Avocados are also full of antioxidants and dietary fibre which help in carrying out smooth digestion, regulating cholesterol levels, and preventing the risk of developing heart diseases.

#11. Fava Beans 

Fava Beans benefits

Fava Beans are one of the highest vegetables that are rich in protein, containing about 13 grams of protein per 100-gram serving. They are also a rich source of nutrients such as Vitamin B6, Vitamin C, Iron, and magnesium. They provide a rich texture and earthy flavour, making them an ideal supplement to most dishes. Fava beans are also beneficial for boosting the immune system and promoting bone growth and development. 

#12. Lima Beans

protein-rich foods

Other protein-rich foods in vegetables include lima beans. A single boiled cup of lima beans contains nearly 11.5 grams of protein. It is also rich in nutrients like fibre, potassium, iron, and magnesium. Fava beans are beneficial for reducing LDL cholesterol, decreasing oxidative stress by eliminating free radicals, and maintaining cognitive function. They are also packed with dietary fibre and help promote healthy gut health and ensure smooth digestive function. 
While basing your diet and nutrition on whole foods will definitely get you the protein that you need, it can also be a difficult process to monitor your food intake and calculate how much protein you are getting on a daily basis through vegetables that are rich in protein. This is why you can supplement your diet with nutritional aids such as protein bars and whey powders, to cater to the missing nutrients and incomplete protein intake.

Can Lifestyle Changes Reduce Your COVID-19 risk?

Since the Covid-19 outbreak, we have all had just one thing on our mind. How do we survive the pandemic? Taking precautions like social distancing, wearing a mask when we step out in public and washing our hands regularly are important. But, is there more we can do to stay protected from the inside? Building immunity is the need of the hour and you can achieve that with good health habits

Read all about how a few simple lifestyle changes can reduce the risk of getting infected by the Covid-19 virus. 

Reduce Your Sugar Consumption

balanced diet food

Increase the amount of balanced diet food in your routine and cut down on sugar as much as possible to keep your immune system active. Excessive sugar consumption causes a condition called sugar lethargy in the cells of your immune system, making them less effective in warding off pathogens. This effect remains for at least 5 hours after you consume sugar, making you vulnerable for that period. Sugar also affects the balance in your gut bacteria, increasing the population of the harmful ones. This affects digestion, reducing the ability of the white blood cells to fight infections effectively. 

Eat Food That is Rich in Vitamins and Minerals

eat healthy stay healthy

Eat healthy, stay healthy, this is a mantra that we have all heard of. Even with the Covid-19 Pandemic, a good diet can ward off infections to a great extent.  The goal of a good diet during these times is to nourish your immune system and ensure optimum metabolic function. Balanced diet food sources that are rich in vitamins and minerals like Vitamin A, B6, B12, D, C, iron, selenium, folate, zinc and copper help boost your immunity. They can be found in most fresh produce and other foods like seafood, nuts, lean meat, dairy products and legumes. You can also add a reliable supplement like Top Gummy Multivitamins for Adults to your diet, to make sure that you get your daily required intake of these nutrients. 

There are dual benefits of consuming a diet that is rich in vitamins and minerals. First, it helps prevent getting infected by the virus. Additionally, if you do contract an infection, the impact is reduced, allowing your body to recover and heal faster. 

Get Enough Sunlight 

vitamin d

We have all been confined to our homes as a result of the Covid-19 virus. However, some time on your balcony or spending a few minutes in any area in your home that gets ample sunlight is extremely important. Vitamin D, or the sunlight vitamin, is known to ward off respiratory infections. In the UK, NICE guidelines suggested that people consume vitamin D supplements to reduce the risk and impact of the Covid-19 virus. There is ample research to show that individuals who have a Vitamin D deficiency are most likely to test positive for a coronavirus infection. 

So make sure to soak up some sunlight every day. You can also add a supplement like Healthkart Vitamin D3 to your list of good health habits to prevent a Covid-19 infection. 

Keep Your Body Moving 

high blood sugar level

There are countless ill effects of leading a sedentary life. Weight gain is definitely one of them. Your metabolism is also affected when you are spending a lot of time sitting down and not moving. Given that we have all been at home for so many months now, even the risk of issues like high blood sugar or cholesterol levels increase. They can lead to other comorbidities like diabetes or high blood pressure. We have all read about how individuals with these conditions suffer from more severe symptoms of a Covid-19 infection. 

It is also a known fact that stress and anxiety levels have increased because of the social and economic impact of the pandemic. The best solution to all of the above, in addition to eating balanced diet food, is to sweat it out for at least an hour each day. There are several exercises and fitness programs that help you stay fit even when you are at home. An hour of dancing, yoga or high-intensity exercises can go a long way in keeping you safe. 

Reduce Your Alcohol Consumption 

good health habits

Alcohol is known to weaken the immune system as it loads your body with chemicals and toxins. This also burdens your liver, making toxin breakdown and fat metabolism inefficient. This not only increases the risk of getting infected by the Covid-19 virus but also increases the chances of conditions like Acute Respiratory Distress Syndrome. So, make sure you limit your alcohol consumption

With these good health habits, you can protect yourself and your family. However, remember that lifestyle changes are not magic cures to any health issues. Even if you notice the slightest symptom of a Covid-19 infection, call your healthcare provider immediately. 

Worried About Weight Gain During COVID-19? You’re Not Alone

Most of us have been restricted to our homes since the Covid-19 outbreak. With work from home being the norm, our lives have become a lot more sedentary. Our access to gyms and health clubs have also been cut off, leaving us with very few options to maintain a good fitness regime. So, it is natural to worry about weight gain. However, with a few simple healthy lifestyle tips, you can stay on track and maintain your weight until you can get back to your hardcore routine. 

What Do The Stats Say? 

Weight Gain

First, you need to be reassured that you are not the only one struggling with weight management through the pandemic. A survey conducted online of over 800 adults in the United Kingdom was recently discussed at the European and International Congress on Obesity. It revealed that almost 63% of the survey group faced challenges when it came to managing their weight. 

There were four primary reasons for their struggle: 

  • Difficulty in getting access to healthy foods:
  • Snacking because of boredom
  • Eating because of anxiety and stress 
  • Reduced physical activity. 

If you are struggling with the same too, here are some practical and easy-to-apply workout and healthy eating tips that you can try. 

How To Manage Your Weight During the Pandemic 

Manage Your Weight During COVID

Weight management is undoubtedly challenging during the pandemic. However, with a few simple lifestyle changes, you can make sure that you not only lose weight but also get healthier while you are at home. 

Stock Up on Healthy Foods

Healthy Foods

Not being able to go to the store as often as before has made it harder to have access to healthy foods to eat everyday. When it comes to fresh produce, you can buy your stock for a week or a fortnight. Experts say that freezing your fruits and vegetables and consuming them can still give you a good concentration of vital nutrients. This is certainly a better option than not eating any fresh produce at all. Alternatively, include foods like whole grains, lentils, and dried beans in your diet as they can be stored for longer periods of time.  

Schedule Your Meals Correctly

Schedule Your Meals

Although you are at home, you need to make sure you eat on time. When you are working from home, it is quite easy to skimp on your meals and even miss you meals at times. Make sure you take time to follow a healthy eating routine. If you do not have the time to eat three large meals, one of the best healthy eating tips for you is to break your meals down to smaller portions. That way, you stay fuller for longer. These meals are easy to eat in between your online meetings as well. 

Choose Healthier Snacks

Healthy Snacks

When you are watching your favourite series, working on a stressful project or just feeling bored at home, the urge to snack is strong, no doubt. You can find healthy foods to eat everyday even during your snack time. Baked sweet potato wedges, vegetables and hummus, a bowl of salad or even a protein bar like RiteBite Max Protein Daily Bar are tasty options that you can include in your diet. 

Stay Hydrated 

Stay Hydrated

Drinking enough water is one of the most common healthy lifestyle tips given by nutritionists. When you drink enough water, you also have more control on your hunger pangs. Water keeps you feeling full, light and refreshed. Most often, we tend to mix up the feelings of thirst and hunger. The next time you feel your stomach rumbling at unusual times, drink a glass of water. If you feel satiated immediately, it was just your body reminding you to stay hydrated. Adding a slice of lime to water is a great idea during these times as it keeps your immunity up as well. 

Workout at Home 

Workout at Home

Even if you are unable to hit the gym as often as you would like to, you do not have to miss out on your workout sessions. Options like HIIT, yoga and simple weight training at home are just as good to keep you fit and active through the pandemic. Schedule a time for your workout everyday in order to stay consistent. It also helps if you wear proper workout gear as it keeps you motivated to workout. 

Relax and De-Stress

De-Stress

These are stressful times, given the economic, social and emotional difficulties that we are all experiencing. All the healthy eating tips or workout ideas cannot help you stay consistent if your mind is at unrest. The best way to relax is to find activities that stimulate you mentally. Try to learn a new skill or go back to a hobby that you missed out on with your hectic schedule. Meditation and breathing exercises are highly recommended to keep you relaxed despite the uncertainty that comes with the pandemic. 

Easy and Healthy Eating Tips During COVID-19

Eating healthy is a must when you are coping with a pandemic like Covid-19. Healthy foods are loaded with beneficial nutrients that keep the immune system functioning at its best. There are several healthy eating tips that you must have read about since the outbreak. So, how do you know what is best for you? 

Here are some of the most recommended dietary tips that will not only keep you healthy during the pandemic but will improve the overall quality of your life. 

Maintain Healthy Fruit and Vegetable Intake 

Fruit and Vegetable Intake

Buying and storing fresh produce has been one of the biggest challenges that we have faced since we have had to stay home most of the time. However, don’t let this affect your fruit and vegetable intake. Fresh produce is one of the most important sources of micronutrients like vitamins and minerals that are responsible for the proper functioning of the immune system.

Whenever possible, get fresh fruits and vegetables to include in your diet. Here is one of the best healthy eating tips to keep up their intake. You can freeze fresh fruits and vegetables for a few days and they are likely to retain most of their nutrients. This is better than no consumption at all. You also have several fruit and vegetable subscription services that have opened up online to give you your weekly supply so that you have the luxury of eating fresh even without stepping out. 

Increase your legume consumption 

Increase your legume consumption

Most dietary tips about Covid-19 recommend increasing your protein intake. Proteins support the healthy generation of immune cells and also allow them to repair themselves faster. Consuming plant proteins is highly recommended as they are easier to digest. They are also easy to store and use. Legumes are the best source of plant proteins. They are dry and have a long shelf life. You can cook them fresh each time you eat them. You can also include more variety in your healthy food list. Chickpeas, red kidney beans, Bengal gram and black-eyed peas are the best type of legumes to include in your diet as they have a higher concentration of proteins. 

Eat Whole Grains 

Whole Grains

Being at home all day can lead to unhealthy eating habits. Keeping yourself fuller is a great way to avoid unwanted snacking and binging on sugary and fatty foods. Whole grains are loaded with fibre which keeps you satiated for longer. They also give you an added dose of nutrients that you cannot find in refined grains. The most recommended types of whole grains are buckwheat, couscous, barley, millets, brown rice, and quinoa. These food sources contain phosphorus, manganese, magnesium, iron, selenium and B vitamins that improve several metabolic processes and also boost your immunity. 

Increase Your Vitamin C consumption 

Vitamin C consumption

Vitamin C is one of the most powerful antioxidants. It helps reduce free radical damage to your immune system, keeping it at its full strength. This is why all healthy eating tips about immunity boosting recommend increasing your Vitamin C intake. The best sources of Vitamin C are citrus fruits like oranges and lime. Apples also give you a considerable amount of vitamin C. You can also consume a safe supplement like Healthkart Vitamin C chewable tablets which helps you get your daily recommended intake of Vitamin C easily. 

Snack on Nuts 

Snack on Nuts

These are a must-have in our healthy food list during Covid. Nuts contain nutrients like Omega-3 and Vitamin E and are loaded with fiber. Vitamin E and Omega-3 are also natural antioxidants that protect your immune system from any free radical damage. Fiber in nuts keeps you feeling fuller for longer. It also improves the digestion and absorption of other nutrients that you consume as part of your diet. Replace unhealthy snacks with roasted or plain nuts to also get that instant boost of energy. 

Seeds are Superfoods 

Seeds are Superfoods

Seeds like pumpkin seeds and sunflower seeds make for great snacks. They are also storehouses of high concentrations of immunity-building nutrients like omega-3 and natural antioxidants. You can choose to roast these seeds and eat 1-2 handfuls of them as snacks. Alternatively, they can also be added to cereal, smoothies and salads to add more taste and texture to these foods. 

Always Stay Hydrated 

water intake

Drink a lot of water to support your healthy diet. Without enough water consumption and the sedentary lifestyle that we are all currently leading, issues like muscle cramps creep in. You also feel more lethargic when you are not hydrated. Here is one of the most important dietary tips for you. If you are feeling hungrier at home, chances are that you are actually thirsty. If drinking some water satiates your hunger, it means that your water intake needs to be increased.