Nutripledge

Science supports that a variety of health conditions such as obesity, heart diseases, cancer and many more can be treated or managed by eating the right foods in a right combination and amount when combined with a healthy and active lifestyle. Under this blog we discuss how food can heal and  prevent from these life threating diseases. Thank you for visiting us, enjoy the read and eat right and excercise!

“Without proper nutrition, medicine is of little use …With proper nutrition, medicine is of little need.”~ Charaka Samhita, Ancient text on Ayurveda

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Filling Broccoli and corn in your Samosa will not make it any healthier!

Filling Broccoli and corn in your Samosa will not make it any healthier!

President Trump’s recent visit to India made me a little home sick and gave me cravings for authentic Indian samosa, which unfortunately Trump did not get a chance to try. I’m not quite sure why the chef put broccoli and corn in it, because potato filling samosa would have made a fine choice. I appreciate the chef’s effort to include the broccoli, but eating a broccoli and corn filled samosa is a lot like sitting in the middle seat on a plane: You’ll get to your destination, but that doesn’t mean you’ll enjoy it. While I have nothing against broccoli, potato works as well. MyPlate recommends about 2.5 cups of vegetables every day on a 2000 calorie diet for general health and wellness. You can have up to 5 cups of starchy vegetables in a week. Basically, vary your vegetable intake with dark leafy (non-starchy) like broccoli, spinach, zucchini and other starchy vegetables (potatoes, sweet potatoes, corn etc.).  So, potatoes do have a place in a healthy diet if it is eaten in balance. And moderation eating of a good food sure can bring a lot of comfort and satisfaction.

I made real Samosa at home and put that in testing on our  Food Coach for it’s nutrition and healthfulness .  These were the results of my traditional potato filled samosa recipe.  

Samosa Health Rating: Red Dot | Watch out food

with these healthy qualities

  • Moderate in calories per serving
  • Healthy balance of saturated fat
  • Contain zero trans fats
  • Healthy balance of sodium
  • Healthy balance of total carbohydrates
  • Healthy balance of fiber
  • Healthy balance of added sugars
  • No food additives
  • No artificial flavor or color

This food is rated as a Red Dot Watch Out food due to its high fat content that may have negative health effects if consumed unconsciously! 

Rationale: Fat is essential to heath, but our Food Coach recommends about 3-7 grams of total fat per 100-125 calories on a general healthy diet to maintain healthy weight and healthy arteries.

Also please be aware that –

  • This food seems low in protein for its calorie level.
  • This food is not a significant source of Calcium. Make sure you get this nutrient in your diet from other healthy food sources.
  • This food is not a significant source of Iron. Make sure you get this nutrient in your diet from other healthy food sources.
  • This food is not a significant source of Vitamin D. Make sure you get this nutrient in your diet from other healthy food sources and some sunlight exposure.
  • This food is not a significant source of Potassium. Make sure you get this nutrient in your diet from other healthy food sources.

Dietitian Recommendations: Potato filled samosa may be incorporated into your diet but should be consumed with caution to be in balance with your daily caloric and nutrients need. Fat calories should not exceed 30% of total calories on a general healthy diet. If you decide to eat samosa for a snack or eat samosa chat for a meal, then balance out your rest of the meals of the day with other healthy low fat food choices.

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