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Nutritional Diet for men

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Nutritional Diet for menLucknow : Nutritional Diet for men

Introduction :Nutritional needs vary depending on your sex, size, age and activity levels . The Reference Intakes (RI) or daily amounts recommended for an average person to achieve a healthy, balanced diet for maintaining rather than losing or gaining weight are RIs for fat, saturates, sugars and salt are all maximum amounts, while those for carbs and protein are figures you should aim to meet each day. There is no RI for fibre although health experts suggest we have 30g a day.

DIET

Breakfast

Whether your first stop is the office or the gym, adding protein to your breakfast is a great way to rev up your metabolism – if you do exercise first thing a protein breakfast helps promote muscle recovery and repair. Eggs are an ideal choice because they provide a good balance of quality protein and fat, other options include lean ham, fish like salmon or haddock, as well as low-fat dairy foods. Protein foods slow stomach emptying, which means you stay fuller for longer so you’ll tend to eat fewer calories the rest of the day.
If you’re short of time in the morning a protein-rich breakfast needn’t take any longer. Top your morning toast with a couple of slices of smoked salmon, some lean ham or some scrambled eggs and when you do have a little more time enjoy an omelette, frittata or our version of the full English.

Mid-morning snack

Eating well in the morning is vital for balancing energy levels. The ideal is to eat little and often but you need to make every snack work for you. That means choosing snacks which satisfy your energy needs plus supply extra benefits like topping up your five-a-day.

Try peanut butter and banana on crackers or opt for creamy avocado with slices of turkey.

Lunch

Make lunch a mix of lean protein and starchy carbs. Carb-rich foods supply energy so you’ll suffer from mid-afternoon slumps if you cut them out. The key is to choose carbs that produce a steady rise in blood sugar, which means passing on sugary ‘white’ foods and going for high fibre whole-grains, which help you manage those afternoon munchies. Whole-grains like rye, wholewheat and barley keep you satisfied for longer – in fact studies show rye bread keeps blood sugar stable for up to 10 hours – a sure way to dampen those mid-afternoon energy crashes.

Opt for an open sandwich topped with lean beef or pork, salmon, turkey or chicken with plenty of salad or toast some whole-grain bread and enjoy with baked beans.

Mid-afternoon

For many it’s not sugar so much as salty, savoury foods they crave in the afternoon. If this sounds like you forget the crisps and opt instead for spiced nuts, seeds and savoury popcorn or enjoy low-fat cream cheese on crackers.

Dinner

Don’t curfew carbs, they’re low in fat, fibre-rich and help you relax in the evening. Combine them with healthy essential fats which your body can use overnight for growth and repair. You can get these healthy fats from oily fish like salmon, trout and mackerel as well as nuts, seeds and their oils.

Fill half your plate with a riot of colour – choosing from a wide variety of vegetables or salad, drizzle with a dressing made from flaxseed or rapeseed oil and add meat, fish or beans with a serving of brown rice, quinoa or wholemeal pasta.

 

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Budget Session of UP to begin from Feb 16

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Chaired by CM Yogi Adityanath, Cabinet decided to begin The Budget session of the Uttar Pradesh Assembly from February 16. The Assembly session would be significant as the upcoming budget with the Assembly elections in the state due early next year.

The Cabinet also cleared the draft of Uttar Pradesh State Sports University Bill-2021, which will be placed in the Assembly in the Budget Session. 

Besides that, they will be clearing the Uttar Pradesh Data Centre Policy to give incentives to private companies to set up of data center parks and units in the state. The government spokesperson said that these incentives and concessions would be given in purchase of land, stamp duty etc. with extra incentives for those who would invest in Bundelkhand and Purvanchal regions of the state which would promote setting up of at least three Data Centre Parks in the state and 10 data center units.

The Cabinet not only manifested the proposal for allowing expansion of Jewar International Airport near Noida to five runways in a phased manner but also approved the proposal of estimated expenditure of Rs 426 crore for upgrading existing airstrip in Ayodhya district to an airport.

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