White Food - Myths and Facts | Fitho

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WHITE FOODMyths Facts
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POTATOES

• A good source of complex carbohydrates providing
  fuel for muscle and brain.
• No fat, cholesterol or sodium.
• A medium potato provides 45 daily required VitC
  and 21 daily required potassium.
• Potatoes are naturally not fattening. Their oil
  absorbing tendency makes them calorie heavy the
  minute they are cooked in oil.
• Healthy Preparation Methods
• Preboiled in vegetable preparations.
• Boiled/baked/grilled in salads or side dish.

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DAIRY PRODUCTS

• Various studies indicate that Calcium Protein
  in dairy foods improves metabolism and burn body
  fat.
• Good source of VitB12, VitD, Calcium Protein.
• Incorporate low-fat/non-fat dairy products
  instead of whole milk products in daily diet
  routine.
• Avoid adding artificial flavours like malted
  ready to add powders, drinking chocolate powder,
  instead flavour milk with natural agents- such as
  cardamon,cinnamon etc.

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SUGAR

• Sugar is present in two forms Natural
  processed.
• Natural sugar found in fruits and milk is
  beneficial.
• Processed sugar(fructose corn syrup, cane sugar,
  sweeteners, juice concentrates) present in
  cookies, cakes, candies, soft drinks add to
  unhealthy empty calories and should be limited.
• Limit daily intake to 1-2 tsp of table sugar in
  tea/coffee.
• Switching completely to artificial sweeteners is
  not recommended.

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SALT

• Salt is composed of 40 sodium which is a vital
  component for regulating water level of body and
  pH of blood.
• Most of our salt comes from natural food in
  varying degrees.
• Overconsumption of salt on daily basis has been
  linked with high blood pressure and
  cardiovascular diseases.
• Adults are advised to consume no more than 6g
  salt per day (about one teaspoon).
• Regular home cooked meals fall under that limit.
• Avoid the use of table salt.
• All packaged products like- breads,
• cookies, biscuits, chips etc. are high
• in salt content. Their use should be
• limited.

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FLOUR

• Staple food items such as bread,pasta,chapatti,ric
  e,noodles are all made of flour.
• Flour can be refined(husk removed) or
  unrefined(with bran).
• Whole grain flour and products (whole wheat
  bread, brown rice, whole wheat pasta, cereals
  etc.) are a good source of fiber, vitamins and
  antioxidants.
• Refined flour Products(white rice, white flour,
  white bread etc.) lacks fiber and are
  nutritionally low than whole grain counterparts.

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