The principles of diet & exercise are the same for men and women.
Diet is probably the most important single factor in your health and overall appearance. As the old saying goes,”Abs are made in the kitchen and not in the gym” So, here are a few foods you should include in your diet :
Eggs / Desi Country Eggs : Eggs are a great source of complete protein and contain all essential amino acids required by a human body. Eggs also help at the rate at which the body absorbs calories. So, people looking foward to lose weight are highly benefited with the consumption of eggs.
Chicken Breast : Loaded with protein and other less celebrated nutritional gems, this white meat wonder is convenient and versatile and low in fat. No suprise, it’s the most common muscle building food on dinner plates of gym rats everywhere.
Salmon : Enjoy a lifer’s lunch with plenty of omega 3’s for rapid recovery and vitamins B6 and B12 for energy. Salmon is a winner at lunch time. Try a quick and simple salmon meal for myriad training benefits.
Mackerel : Gift yourself a post workout fine dining. If your palette is accustomed to gourmet dining, Prepare a lovely mackerel salad rich in protein, Omega 3’s, and vitamins A & C.
Tuna : There’s a reason a can of tuna is your go to protein food ( and if it’s not, then maybe it should be! ) Not only does one 3.5 ounce serving pack 30 grams, of lean protein, but it is also one of the easiest and most accessible fishes. Tuna gives you a decent dose of potassium, B-12 and selenium an antioxidant, necessary for thyroid metabolism and boosting immunity.
The omega-3 fatty acids in many fish can promote your baby’s brain development. And some data show that eating sufficient amounts of seafood during pregnancy also helps prevent preterm birth and leads to developmental benefits and higher IQ. But in the same time, you should avoid mercury.
So the list of fish recommended for Pregnant or Breastfeeding Women, who need less Mercury and High omega-3 fatty acids in their diet,
Sardines / Mathi
Anchovy / Nethili
Salmon / Rawas
Shrimp / White Prawns
Catfish / Pungus / Basa Fillets
Small Dried Fish
To be Avoided, say no to
Shark / Sura
King Mackerel / Seer Fish / Surmai
Tuna / Chura / Surai / Soora
Uncooked / Half-cooked fish and shellfish
Any Large Fish – long living ones accumulate more mercury
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2 – Mackerel Fillets
Black Pepper (Freshly Ground)
4 Cloves – Garlic (Finely Chopped)
1 tbsp – Parsley / Fresh Coriander Leaves (Chopped)
1 tbsp – Paprika / Red Chilli Powder
Red Wine Vinegar
Extra Virgin Olive Oil
Step 1 : Pan Fry the Mackerel Fillets
Heat a little extra virgin olive oil in a pan until hot and almost smoking. Season the fillets with salt and pepper and place skin side down in the pan. Cook about 4 minutes on the first side, turn and cook a further minute on the second side.
Step 2 : Preparing Garlic & Pepper Sauce
Add a splash of fresh oil to the pan. Add the garlic, parsley, salt, pepper, paprika and red wine vinegar and toss together for 30 seconds. Then Pour the sauce straight over the fish and serve.
Mackerel is an important food fish that is consumed worldwide. As an oily fish, it is a rich source of omega-3 fatty acids.
The Indian mackerel is found in warm shallow waters along the coasts of the Indian and Western Pacific oceans. The Indian mackerel is generally found in shallow, coastal waters, where the surface water temperature is at least 17 °C (63 °F). Adults of this species are found in coastal bays, harbours and deep lagoons.
Nutritional value per 100 g (3.5 oz)
Energy 858 kJ (205 kcal)
Fat 13.89 g
Protein 18.60 g