Published on August 10th, 2015 | by Jehan Raffiuddin
BEAUTY EATS: The Right Plate
Eating right is often one very simple (yet complicated) way to glowing skin, slower ageing and shiny hair… Here are some uncomplicated tips!
Your mother has a point, eating right really IS the best thing you can do for your skin, hair and general beauty regime. Mine still routinely locks me in a room with five kinds of fruit when I visit, but that’s another story. To ensure your mothers (and daughters) don’t have to go to such extremes, a little knowledge of what to put on your daily plate is a great thing. So here goes:
An adult woman needs around 1,800 calories a day, of which around half needs to be carbohydrates, between 200-300gm to be exact. That means you can load up on bread, pasta and daal. But do stick to wholewheat bread instead of grabbing the pretty white loaf. Carbohydrates are of four basic types: complex, which you get in vegetables, bread and pasta; nutrient poor (simple) which are found in sugars, nutrient rich (simple) that you get in fruit and milk and fibre that you get in whole grains, legumes and fruit. Fibre is really important since it keeps your bowels on the move and a cleaned-out stomach really tells on your skin. So, go for fibre-rich food like rajma (kidney beans), snack on almonds and dark chocolate! There is a lot of talk about carb-free diets, but don’t skip them entirely, since they’re what gives you energy and keep you from going fuzzy in the head. Stick to complex carbs and fibre rich food for energy without weight gain.
Pack in proteins
How much protein you need depends on your body weight, but it’s roughly around 140gm per day. Your protein comes from milk, cheese, chicken, fish and vegetables, so it’s easy to get your daily requirement. A cup of milk has around 10gms of protein, while a 75gm serving of chicken, meat or fish will give you around 20gm of protein. Egg-whites too have a lot of protein so go ahead and make that healthy omelette. If you want to be precise and check your required protein intake against your weight, multiply 0.8gm of protein by your weight in kilos. Skin, hair and nails are mostly protein – keratin, collagen and elastin – that ward off wrinkles and guard against hair loss.
Considering that the very term ‘fat’ is taboo, you wouldn’t really think you needed it as part of a healthy diet, but believe us, even the likes of Miranda Kerr and Cindy Crawford need to consume some amount of fat. You don’t need the greasy French fries and chocolate eclairs (though a little indulgence never hurts), but you need to consume around 60gm of fat a day. There is good fat and bad fat. The good i.e. the unsaturated fat, is found in oils like olive and sunflower. 2-3 tablespoons of these every day can help lower cholesterol levels. The bad fat is the saturated transfats found in full-fat dairy products and red meat. Your intake of this should be close to zero. Also, don’t forget to get your Omega-3 fats found in fish, walnuts, and eggs.
In all, maintain a balance and don’t skimp on eating what makes you happy. A piece of chocolate or the occasional bacon cheese burger isn’t a sin. Just watch what you eat, keep it healthy as much as you can and enjoy being gorgeous from the inside out!
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