Dennis Dorbu-Amedzeame’s Post

Lamb seekh Boti (Meat) is a popular dish in South Asian cuisine, consisting of skewered and grilled pieces of lamb marinated in a variety of spices and herbs. Here's a breakdown of its calories and benefits: 𝗖𝗮𝗹𝗼𝗿𝗶𝗲𝘀: The caloric content of lamb seekh boti can vary depending on the specific recipe and portion size. On average, a typical serving (100 grams) of lamb seekh boti contains approximately 200-250 calories. This includes calories from the lamb itself and the marinade, which often contains oil and yogurt. 𝗕𝗲𝗻𝗲𝗳𝗶𝘁𝘀: 𝟭. 𝗥𝗶𝗰𝗵 𝗶𝗻 𝗣𝗿𝗼𝘁𝗲𝗶𝗻: Lamb is a great source of high-quality protein, essential for muscle repair and growth. 𝟮. 𝗡𝘂𝘁𝗿𝗶𝗲𝗻𝘁-𝗗𝗲𝗻𝘀𝗲: Lamb contains essential vitamins and minerals, including iron, zinc, vitamin B12, and selenium, which support various bodily functions. 𝟯. 𝗛𝗲𝗮𝗹𝘁𝗵𝘆 𝗙𝗮𝘁𝘀: Lamb contains both saturated and unsaturated fats. While moderation is key, the fat in lamb can help in maintaining energy levels. 𝟰. 𝗜𝗿𝗼𝗻-𝗥𝗶𝗰𝗵: The heme iron in lamb is more readily absorbed by the body compared to non-heme iron from plant sources, helping to prevent anemia. 𝟱. 𝗜𝗺𝗺𝘂𝗻𝗲 𝗦𝘂𝗽𝗽𝗼𝗿𝘁: Zinc and selenium in lamb contribute to a healthy immune system. 𝗖𝗼𝗻𝘀𝗶𝗱𝗲𝗿𝗮𝘁𝗶𝗼𝗻𝘀 While lamb seekh boti has nutritional benefits, it's important to consume it in moderation due to the presence of saturated fats and cholesterol. Opting for lean cuts of lamb and using healthier cooking methods (like grilling) can enhance its health benefits. . . . #qualityassurance #foodblogger #meat #foodindustry #foodsafety #qualityanalyst #qualitycontrol #haccp #iso9001 #iso22000 #qms #fssc22000 #seasoning #quality #health #nutrition #nutrionist #riskassessment #diet #calories #food #hygiene #compliancemanagement

Nutritional Content of Rice vs. Brown Rice: 1. White Rice (1 cup, cooked) - Calories: ~200 kcal - Carbohydrates: 45g - Protein: 4g - Fat: 0.4g - Fiber: 0.6g - Iron: 1.5mg (8% DV) 2. Brown Rice (1 cup, cooked) - Calories: ~215 kcal - Carbohydrates: 45g - Protein: 5g - Fat: 1.5g - Fiber: 3.5g - Iron: 0.8mg (4% DV) Comparison: - Brown rice has more fiber (3.5g vs. 0.6g) and slightly higher protein, making it better for weight loss as it can help keep you fuller longer. - White rice is higher in simple carbs and lower in fiber, which may lead to quicker digestion and hunger sooner after eating. Weight Loss Recipe: Healthy Brown Rice Bowl #Ingredients: - 1/2 cup cooked brown rice - 1/2 cup cooked chicken breast - 1/4 cup steamed broccoli - 1/4 cup cherry tomatoes, halved - 1 tbsp olive oil (or avocado oil) - 1 tsp soy sauce(low-sodium) - 1 tbsp lemon juice - Salt and pepper to taste - Optional: 1 tbsp chia seeds or flax seeds for added fiber and Omega-3 Instructions: 1. In a bowl, combine the cooked brown rice, chicken breast , broccoli, and tomatoes. 2. Drizzle olive oil and soy sauce over the mixture, then add lemon juice. 3. Toss everything together until well mixed. 4. Add salt, pepper, and optional seeds for extra crunch and nutrients. 5. Serve warm for a balanced meal with protein, fiber, and healthy fats to support weight loss. Why It Works for Weight Loss: -Brown rice provides a slower-release form of energy (complex carbs), helping you stay full longer. -Lean protein from chicken or tofu boosts metabolism and keeps hunger in check. -Fiber from the rice, broccoli, and seeds aids digestion and fullness, reducing cravings. This meal is nutrient-dense yet low in calories, making it a great choice for weight loss while providing essential nutrients. @dietitianaliha @dnalihasheikh #DIYInspiration #Health #HomemadeWithLove

🌱 Boost your hemoglobin naturally with these nutrient-packed foods! 💪 Incorporate these delicious options into your diet for a healthy dose of iron, vitamins, and minerals: 🥦 Leafy Greens: Spinach, kale, and Swiss chard are iron-rich powerhouses.Spinach, kale, and Swiss chard are rich in iron, essential for hemoglobin production. Add them to salads, smoothies, or sauté them as a side dish. 🍗 Lean Meats: Enjoy red meat, fish, and poultry for heme iron absorption.Lean cuts of beef, lamb, and pork provide heme iron, which is more readily absorbed by the body compared to non-heme iron found in plant-based foods. Enjoy them grilled, roasted, or in stir-fries. 🥜 Nuts & Seeds: Almonds, pumpkin seeds, and sesame seeds provide iron and vitamin E.Almonds, pumpkin seeds, and sesame seeds are rich in iron and vitamin E, which helps improve hemoglobin levels. Snack on them or sprinkle them over salads and yogurt. 🍊 Vitamin C Foods: Pair citrus fruits, bell peppers, and strawberries with iron-rich foods for better absorption.Citrus fruits, strawberries, bell peppers, and tomatoes enhance iron absorption when consumed with iron-rich foods. Pair them with your meals to maximize nutrient uptake. Beetroot:Beetroot:** This vibrant vegetable is high in iron, folate, and antioxidants, all of which contribute to healthy hemoglobin levels. Enjoy it raw in salads or as a juice for a refreshing boost. Pomegranate:** Pomegranate juice is a great source of iron and vitamin C, promoting hemoglobin synthesis and improving overall blood circulation. Boost your hemoglobin levels naturally and nourish your body from the inside out! 💚 #HealthyHemoglobin #NutritionTips #NaturalNutrition #WellnessJourney#HealthyHemoglobin #NutrientBoost #IronRichFoods #NaturalNutrition #HealthyEating #HemeIron #NutritionTips #PlantBasedIron #HealthyLiving #WellnessWednesday #FitFood #HealthyChoices #EatWellBeWell #BloodHealth #IronAbsorption #BalancedDiet

Are You Missing Out on Essential Fiber? Dietary fiber is essential for maintaining good health, yet many people do not consume enough. Recommended Fiber Intake in India: -> Men: 30-38 grams per day -> Women: 21-25 grams per day Studies indicate that approximately 70-80% of people in India do not consume adequate dietary fiber. Fiber-Rich Foods: 🍛 Legumes: - Lentils (1 cup cooked): 15.6 grams - Chickpeas (1 cup cooked): 12.5 grams 🍊 Fruits: - Apples (1 medium with skin): 4.4 grams - Bananas (1 medium): 3.1 grams - Oranges (1 medium): 3.1 grams 🥕 Vegetables: - Carrots (1 cup raw): 3.6 grams - Broccoli (1 cup cooked): 5.1 grams - Spinach (1 cup cooked): 4.3 grams 🍚 Whole Grains: - Oats (1 cup cooked): 4 grams - Brown Rice (1 cup cooked): 3.5 grams - Quinoa (1 cup cooked): 5.2 grams 🥜 Nuts and Seeds: - Almonds (1 ounce): 3.5 grams - Chia Seeds (1 ounce): 10.6 grams - Flaxseeds (1 tablespoon): 2.8 grams 🍿 Other Fiber-Rich Foods: - Sweet Potatoes (1 medium): 3.8 grams - Popcorn (3 cups air-popped): 3.6 grams How to Increase Fiber Intake: 💠 Incorporate a variety of these fiber-rich foods into your daily diet. 💠Aim for whole fruits and vegetables rather than juices. 💠Choose whole grains over refined grains. 💠Add legumes and beans to soups, salads, and main dishes. 💠Snack on nuts and seeds. Meeting the recommended fiber intake can improve digestion, reduce the risk of chronic diseases, and contribute to overall well-being. What are your favorite fiber-rich foods? Share your tips and recipes below! #nutrition #fiberintake #healthyeating #foodtechnology #wellness #dietaryguidelines #foodawareness #healthyliving #balancednutrition #fiberfoods #dietitian #nutritionist #foodscience #wellbeing #healthtips #eatwell #indianfood #wholegrains #plantbased #foodquality

Struggling to get enough protein on a plant-based diet? 🥦 Discover these easy tips to boost your intake!" Legumes: Lentils, chickpeas, black beans, and other legumes are great sources of protein. Incorporate them into soups, stews, salads, and veggie burgers. Tofu and Tempeh: Both tofu and tempeh are versatile plant-based protein sources. You can grill, bake, or stir-fry them to add protein to your meals. Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, and hemp seeds are protein-packed. Add them to smoothies, oatmeal, salads, and yogurt. Whole Grains: Quinoa, farro, bulgur, and other whole grains contain protein. Use them as a base for bowls or as a side dish. Plant-Based Protein Powders: Consider supplementing your diet with protein powders made from pea, hemp, or rice protein. Add them to smoothies or baked goods for an easy protein boost. Edamame: These young soybeans are a delicious and easy snack or addition to salads and stir-fries. Seitan: Sometimes known as "wheat meat," seitan is a high-protein meat substitute made from wheat gluten. Vegetables: Some vegetables like broccoli, Brussels sprouts, and spinach have a decent amount of protein. While you can't rely solely on them for your protein needs, they can contribute to your overall intake. Try to combine different protein sources throughout the day to ensure you get a variety of amino acids. If you continue to struggle, consider speaking with a registered dietitian for personalized advice. Getting enough protein on a plant-based diet can be challenging but it's definitely achievable with some planning. #plantbasedprotein #veganeating #NutritionTips #healthylivingtips #proteinboost

𝐌𝐀𝐍𝐆𝐎 𝐈𝐂𝐄 𝐂𝐑𝐄𝐀𝐌 (Recommended only if you are #Metabolically Healthy) This recipe uses only two natural ingredients, making it a wholesome and minimally processed dessert option. No added sugar, relying solely on the natural sweetness of mangoes. Fresh cream provides healthy fats that help with the absorption of fat-soluble vitamins. The combination of #mango pulp and fresh #cream lowers the overall #glycemic index compared to eating mangoes alone, which helps in managing blood sugar levels. 𝑰𝒏𝒈𝒓𝒆𝒅𝒊𝒆𝒏𝒕𝒔: Pulp from 4 medium mangoes (approximately 400 grams) 150 grams of fresh cream 𝑰𝒏𝒔𝒕𝒓𝒖𝒄𝒕𝒊𝒐𝒏𝒔: Peel and cut the mangoes into chunks. Blend the mango chunks in a blender until smooth to make mango pulp. In a large bowl, mix the mango pulp with fresh cream until well combined. Cover the mixture and place it in the refrigerator for about 30 minutes to chill. Pour the chilled mixture into a bowl. Churn with a blender until the mixture reaches a soft-serve consistency. Transfer the churned ice cream into an airtight container. Freeze for at least 4 hours or until firm. Scoop the ice cream into bowls and enjoy! Nutritional Information per 100 Grams Carbohydrates: ~11.75 grams Sugars: ~10.75 grams Dietary Fiber: ~1.15 grams Protein: ~1.15 grams Fat: ~5.5 grams

Vegetarian Meal for Weight Loss Vegetarians may want to consider eating foods with higher amounts of protein. While many vegetables can provide great nutrition in general, it's essential to include a reasonable amount of clean, high-quality protein with each meal. Why? Because meals high in vegetables and starches tend to also be high in carbohydrates which, unlike protein, can sometimes leave us feeling hungry soon after we eat them. Another important consideration is to double-check the source of the ingredients, avoiding products that are processed with high amounts of sugar, salt or oils and artificial flavors. Vegetarian-friendly food ingredients with higher amounts of protein include legumes, tofu, nuts and for those vegetarians who eat them, eggs. Read the label to look out for the following beneficial vitamins, minerals, and nutrients in your vegetarian meal: Calcium Vitamin D Vitamin B12 Dietary Fiber Protein Meanwhile, aim to limit: Saturated fat Sodium Added sugars Artificial flavors More information: https://lnkd.in/eauwvFHE #vegetarian #vegetarianfood #diettips #weightloss #protein #weightlosstips

BEST FOODS FOR BONE HEALTH 👍Dairy products: These are rich in calcium, Vitamin D, and phosphorus – and can include low-fat or non-fat dairy options like yogurt, milk, and cheese in your diet. 👍Leafy green vegetables: There are a range of greens abundant in calcium, Vitamin K, and magnesium. Munch regularly on kale, spinach, collard greens, and broccoli for a nutrient-packed boost. 👍Fatty fish: High in Vitamin D, omega-3 fatty acids, and calcium, fatty fish encompasses salmon, mackerel, and sardines and provides a bone-boosting factor in your diet. 👍Nuts and seeds: Nuts as a snack provide good sources of magnesium, phosphorus, and protein. Snack on almonds, walnuts, chia seeds, and flaxseeds for a nutrient-rich crunch. 👍Whole grains: These grains provide magnesium, phosphorus, and some Vitamin K. Choose whole grains like quinoa, brown rice, and oats as a foundation for meals. 👍Lean meats: These are a good choice in any meal. They supply protein, phosphorus, and some calcium. Opt for lean meats such as chicken, turkey, and lean cuts of beef for a protein boost. 👍Fortified foods: Often enriched with calcium and Vitamin D, these foods can include fortified cereals, plant-based milk alternatives, and nutritional yeast. Learn more: www.osteoporosis.org.za #BoneHealth #HealthyEating #NutritionTips #CalciumRichFoods #VitaminD #Omega3 #NutrientBoost #LeafyGreens #FattyFish #NutsAndSeeds #WholeGrains #LeanMeats #FortifiedFoods #HealthyChoices #EatWell #StayStrong #OsteoporosisPrevention #Healthylifestyle #NutritionEducation

𝐍𝐮𝐭 𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬 : 𝐂𝐨𝐦𝐩𝐫𝐞𝐡𝐞𝐧𝐬𝐢𝐯𝐞 𝐬𝐭𝐮𝐝𝐲 𝐞𝐱𝐩𝐥𝐨𝐫𝐞𝐬 𝐇𝐮𝐠𝐞 𝐆𝐫𝐨𝐰𝐭𝐡 𝐢𝐧 𝐅𝐮𝐭𝐮𝐫𝐞 ➡ 𝐂𝐥𝐢𝐜𝐤 𝐡𝐞𝐫𝐞 𝐟𝐨𝐫 𝐏𝐃𝐅>> https://lnkd.in/dR2jDe4Q Nuts are nutrient-dense foods packed with essential vitamins, minerals, healthy fats, and protein. They can be enjoyed in various forms—whole, chopped, ground, or as ingredients in nut-based products. With their rich nutritional profile, nuts have become increasingly popular among those embracing healthier eating habits. High in fiber, they help manage caloric intake when incorporated into the diet. Depending on their intended use, nuts can be consumed raw or in a variety of processed forms. The growth of the nut ingredients market is largely driven by a rising preference for plant-based foods, ongoing product innovation, shifts in dietary trends, and an increasing emphasis on health and wellness. Additionally, heightened investments and expansion in nut-based products are expected to present further growth opportunities. However, challenges such as fluctuating raw material prices and the prevalence of nut allergies may somewhat limit market expansion. ☛ 𝐁𝐲 𝐀𝐩𝐩𝐥𝐢𝐜𝐚𝐭𝐢𝐨𝐧 ·        Confectionary Products ·        Bakery Products ·        Snacks & Bars ·        Dairy Products ·        Beverages ☛ 𝐁𝐲 𝐓𝐲𝐩𝐞 ·        Almond ·        Cashew ·        Hazelnut ·        Walnut #NutIngredients #PlantBased #HealthyFats #NutrientDense #VeganFood #Superfoods #HealthyEating #SnackSmart #NutButter #GlutenFree #WholeFoods #FiberRich #SustainableEating #FoodInnovation #WellnessJourney

xploring the Types of Millet: A Nutritional Powerhouse 🌾🥗 Millet is a versatile and nutrient-dense grain that's gaining popularity for its health benefits and sustainability. Here’s a look at the different types of millet and what makes them unique: 🔸 Pearl Millet (Bajra): Widely grown in Africa and India, pearl millet is rich in iron, magnesium, and fiber. It has a mild, nutty flavor and is often used in flatbreads, porridge, and savory dishes. 🔸 Finger Millet (Ragi): Known for its high calcium content, finger millet is a staple in Southern India. It is used to make a variety of dishes, including porridge, pancakes, and traditional drinks. Its earthy flavor and nutritional profile make it a great choice for bone health. 🔸 Foxtail Millet: This millet is high in dietary fiber and antioxidants. It has a slightly sweet taste and is commonly used in salads, soups, and as a rice substitute. It’s also a good source of vitamins B and E. 🔸 Little Millet: With a slightly nutty flavor, little millet is easy to digest and is used in a variety of dishes, including pilafs and as a rice alternative. It's high in fiber and helps in maintaining blood sugar levels. 🔸 Barnyard Millet: This millet is known for its high protein content and is often used in fasting foods in Indian cuisine. It has a mild flavor and is used in a variety of dishes, including khichdi and upma. Why Consider Millet? Nutritional Benefits: Millets are rich in essential nutrients, including proteins, fiber, vitamins, and minerals. They are also gluten-free, making them suitable for those with gluten intolerance. Sustainability: Millets require less water and grow well in arid conditions, making them an environmentally friendly choice compared to more water-intensive grains. In Summary: Incorporating various types of millet into your diet can enhance your nutrition while supporting sustainable agriculture. These grains offer a range of flavors and health benefits that make them a valuable addition to any meal plan. Have you tried cooking with millet? Share your experiences and favorite recipes! #Nutrition #Health #Millets #Sustainability #GlutenFree #HealthyEating #FoodScience #Diet #WholeGrains #Wellness