What to EAT & what not to?

When anybody gets hungry, the first thing that comes to our mind “what to EAT?”

The easiest way to fill ourselves is to grab anything that comes in packets or requires no energy to cook as hunger urges for something yummy to EAT rather than healthy. In that time you should ask yourselves ‘what food am I craving for?’. If you get the answer just have it but if you don’t your body needs water. It’s better to keep something in your bag before stepping out from home so that you could stop yourself from unhealthy foods.

Let’s see what are the food products that can be eaten MORE or LESS in quantity –

CAN EAT MORE

  • Minimally processed foodsEAT
  • Fresh/frozen fruits & vegetables
  • Green leafy vegetables
  • Sprouts
  • Nuts & seeds. Eg- almonds, quinoa, sesame seeds etc
  • Root vegetables. Eg- beetroot, carrot etc.
  • Healthy Fats
  • Proteins from the plant source. Eg- lentils etc
  • Meals prepared at home
  • Filtered water
  • Sun for Vitamin D

SHOULD EAT LESS

  • Processed/Canned foods & beverages
  • Processed meat & red meat
  • Sugar, salt & saturated fats
  • Fast food (Street foods)
  • Easily available foods. Eg- pizza, white bread, sugary drinks, cakes, cookies etc.
  • Pasta
  • Soda or sugar juice
  • Alcoholic beverages
  • Mindless snacking
  • Artificial sweeteners
  • *Fad Diets

 

* Fad diets – It is a diet that promises quick weight loss in an unhealthy and unbalanced diet. It is targeted at people who want to lose weight quickly without exercise.

Fact – What you lose is water weight, not fat.

Demerit – More rapidly you lose weight so double you gain in less time.

 

List of foods & oil fats

People seemed confused when it comes to fat. They think any amount of fat EAT will result to gain weight. But the fact is the fat consumed is totally different from the fat body stores. As of vitamins and minerals, fats also play an important role in hormone production, temperature regulation, the growth of nails, hair and many more. But this doesn’t mean that people should EAT fat in an unhealthy manner. One must always keep track of fat they EAT.

             Good Fats

Monounsaturated fats

  • Avocados
  • Vegetable based oils
  • Sesame oilEAT
  • Canola oil
  • Olive oil
  • Sunflower oil
  • Peanut oil & Butter
  • Nuts & Seeds
  • Pistachios
  • Almonds
  • Almond butter
  • Hazelnuts
  • Peanuts
  • Peanut Butter
  • Sesame seeds
  • Pumpkin seeds
  • Olives

Polyunsaturated fatsquote

  • Salmon
  • Tuna
  • Other kinds of fish
  • Ground Flaxseed meal
  • Flaxseed oil
  • Walnuts

             Bad Fats

  • Anything with Transfat
  • Shortening
  • Margarine
  • French Fries
  • Anything fried, deep fried or battered
  • Pie crust
  • Boxed pancakes/waffle mix
  • Boxed cake mixes, ice cream, crackers
  • Microwave popcorn
  • Pre-packaged non-dairy creamers
  • Breakfast sandwiches
  • Frozen dinners
  • Asian crunchy noodles
  • Processed meats, eg- pepperoni, sausages, bacon, salami etc.

 

* Monounsaturated fatsLiquids at room temperature turn solid when they are cooled.

* polyunsaturated fatsoil has a chemical structure that does not easily change into cholesterol is a fat that can cause heart disease because it contains several double bonds.

* Transfat or trans-unsaturated fatty acids – occur in small amounts in nature but widely produced industrially from vegetable fats for use in snack foods, packaged baked goods and frying fast foods in the 1950s.

* Shortening – refers to any type of fat that is solid at room temperature, mainly used in baking & for frying. There are many different brands but Crisco is a well-known brand in the US.

How long can food last in Pantry, Refrigerator, and Freezer

Shelf Life of FRESH FRUITS –

Foods uncooked, uncut or unopened

Pantry/Counter table Refrigerator

Freezer

EAT

Apples/Seb

2-4 weeks

1-2 months

8 months

EAT

Avocados

Until ripe

3-5 days

3-6 months

EAT

Apricots/Khubani

Until ripe

2-3 days

12 months

EAT

Bananas/Kela

2-7 days

5-9 days

Peeled:2-3 months

EAT

Blackberry/Jamun

Until ripe 3-6 days 2-3 days
EAT

Blackcurrant/Falseb

1-2 days 4-6 days 6 months
EAT

Blueberry/Neelabadari

2-3 days 5-10 days 6-8 months
EAT

Boysenberry

2-3 days 5-10 days 6-7 months
EAT

Buddha’s hand(citron)

1 week 1-2 months 3-4 months
EAT

Crab apples

2 weeks 1-2 months 3 months
EAT

Cherry

2-3 days 4-10 days 6-8 months
EAT

Cherimoya

Until ripe 4 days 8 months
EAT

Cloudberry

Until ripe 10-15 days 6-7 months
EAT

Coconut/Nariyal

2-3 days 1 week Do not Freeze
EAT

Cranberry

Until ripe 3-4 weeks 10-12 months
EAT

Custard apple/ Sitaphal/Shareefa (With no marks)

Until soften 2 days Do not Freeze
EAT

Damson

Until ripe 3-5 days 8 months
EAT

Dates/Khajoor

1 week 2 weeks 5-6 months
EAT

Dragon fruit/Pitaya

2-3 days 2 weeks 2-3 months
EAT

Durian

Same day 4-5 days 2-3 months
EAT

Elderberry

1-2 days 2-3 days 3 months
EAT

Feijoa

Until ripe 3-5 days 2 weeks
EAT

Figs/Anjeer

2-3 days 5-7 days 6 months
EAT

Goji berry

Dried: 1 year Do not Refrigerate Do not Freeze
EAT

Gooseberry/Amla

7-10 days 3 weeks 2 years
EAT

Guava/Amrood

1-2 days 4 days 8 months
EAT

Grapes/Angoor

3-5 days 7-10 days 10-12 months
grapefruit

Grapefruit

1 week 2-3 weeks 6 weeks
EAT

Honeyberry

1-2 days 1-2 week 1 year
EAT

Huckleberry

2-3 days 7-14 days 6-7 months
EAT

Jabuticaba

3-4 days 12-14 days Do not Freeze
EATJackfruit/Katahal Until ripe 5-6 days 1-2 month
EAT

Jujube/red date

Tastes like apple until ripe for 5 days 3 months 8-12 months
EAT

Juniper berry

Dried:2 years Do not Refrigerate Do not Freeze
EAT

Kiwano (horned melon)

10 days Once ripe

Do not Refrigerate

Do not Freeze
EAT

Kiwi

Until ripe 1-2 weeks 7-9 months
EAT

Kumquat

3 days 2 weeks 2-3 months
EAT

Lemons

1 week 1-2 months 3-4 months
EAT

Lime

1 week 1-2 months 3-4 months
EAT

Lucuma

Raw powder: 2-3 years Avoid moisture
EAT

Lychee/Litchi

2-3 days 5-7 days 4-6 months
EAT

Longan

Until ripe 5-7 days 1 month
EAT

Loquat

Until ripe 2 weeks 1 year
Melon

EAT

– Cantaloupe

EAT

-Honeydew

EAT

-Watermelon/Tarbooj

EAT

-Muskmelon/ Kharbooja

 

Until ripe

 

 

Until ripe

 

 

Uncut: 2 weeks

 

 

Until ripe

 

1 week

 

 

3-5 days

 

 

1 week

 

 

1-2 week

8-12 months

 

 

10-12 months

 

 

10-12 months

 

EAT

Miracle fruit

1-2 days 3 months 7-8 months
EAT

Mulberry/Shahtoot

Wash when ready to eat 3 days 6-12 months
EAT

Mango/Aam

Until ripe 1 week 6 months
EAT

Nance/Craboo/Kraabu/ Chacunga/Savanna serette/Changunga

Dried
Oranges/Santra

EAT

-Blood orange

EAT

-Clementine

EAT

-Mandarin

EAT

-Tangerine

EAT

– Satsuma

EAT

-Sweetlime/Mausami

1 week

 

 

1 week

 

 

1 week

 

 

1 week

 

 

1 week

 

 

1 week

2-3 weeks

 

 

1-2 weeks

 

 

1-2 weeks

 

 

1-2 weeks

 

 

1-2 weeks

 

 

1-2 weeks

3-4 months

 

 

 

 

 

 

 

 

 

 

EATPeaches/Nectarine/Aadoo Until ripe 2-5 days 8-12 months
EATPapaya/Papita Until ripe 1 week 10-12 months
EAT

Passionfruit

Do not keep in warm place 2 weeks 4-5 months
EAT

Pear/Nashpati

Whole : 3-4 days 5-7 days
EATPomegranate/Anar Whole : 1-2 months 2-3 weeks
EAT

Persimmon

Until ripe 4-5 days 5-6 months
EAT

Plantain

Until ripe 1 week 2-3 months
EATPlum/Alubukhara Until ripe 2-4 weeks 8-12 months
EATPineapple/Ananas 2-3 days 4-5 days 3-5 months
EAT

Pomelo

2-3 days 1 week 7-8 weeks
EAT

Purple mangosteen

Until ripe 1-2 weeks Do not Freeze
EATPlumcot/Pluots Until ripe 1 week 3-5 months
EAT

Quince

2-5 days 3 months 1 year
EAT

Raspberry

1-2 days 2-3 days 10-12 months
EAT

Rambutan

Buy only ripe

2-3 days 2 weeks
EAT

Redcurrant

1-2 days 6 days 4-5 months
EAT

Strawberries

1-2 days 5-7 days 6-8 months
EAT

Salak/Snake fruit

2-3 days 4-5 days 3-5 months
EAT

Salal berry

2-3 days 5-10 days 6-8 months
EATSapota/chikoo Until ripe 3-5 days 10 months
EATSoursop/Guanabana Until ripe 2-3 days 25 days
EAT

Starfruit/Carambola/ Karmal

1-3 days 9 weeks Do not Freeze
EAT

Tamarillo/Tree Tomato

1 week 2 weeks Do not Freeze
EATTamarind/Imli No limit Pulp: 3 months
EAT

Ugli fruit

5 days 1-2 weeks

Keeping too long can taste bitter

6-7 months
EAT

Water Chestnut/Singhara

2 days 2 weeks
EAT

Wood apple/Bael

Until ripe 2 months
EAT

Yuzu

1 week 1-2 months 3-4 months

 

Shelf Life of VEGETABLES –

Foods uncooked, uncut or unopened Pantry/Counter table Refrigerator

Freezer

EAT

Asparagus

3-4 days 8 months
EATAubergine/Eggplant/Baigan 1-2 days 5-7 days
EAT

Broccoli

2 days 7-14 days 8-12 months
EAT

Beans

2-4 days 1-2 weeks 6-8 months
EAT

Brussels sprout

2-3 days 1 week
EATBeetroot/chakundar 1-2 days 4-5 days
EAT

Bitter Gourd/Karela

1-2 days 5-7 days
EAT

Bottle Gourd/

Ghiya/Kaddoo

3-4 days 7-14 days
EAT

Butternut Squash

1-3 months 10-12 months 6-8 months
EAT

Carrots/Gajar

Upto 4 days 4-5 weeks 8-12 months
EATCauliflower/Phool Gobhi 2-3 days 1 week
EATCelery/Aamjamoda 1 day 2-3 days
EAT

Coriander Leaf/

Hara Dhaniya

1-2 days 1-2 weeks 1 month
EATCabbage/Pattagobhi 1-2 days 1 week
EAT

Chow Chow/

Chayote Squash

2-3 days 1 month
EAT

Coccinia grandis/ivy  gourd/Kunduri

2-3 days 1-2 week
EATCucumbers/Kheera 1-3 days 1 week 8-12 months
EAT

Capsicum/Bell Pepper/

Shimala Mirch

2 days 1 week
EATCorn/Makka 2-4 days 1 week
EAT

Curry Leaf/Kadhi Patta

1-2 days 6-8 months
EATDrum stick 4-5 days 1-2 weeks
EAT

Fennel

1-2 days 2-3 days
EAT

Green Beans

1 day 1 week 8-12 months
EAT

Greens

1 days 1-2 days
EAT

Garlic/Lahsun

7-20 days
EAT

Ginger/Adarak

2-3 weeks 1 month
EAT

Green Chillies/Mirch

2-4 days 5-10 days
EAT

Green Peas/Matar

2-3 days 3-5 days
EAT

Jackfruit/Katahal

2-3 days 7 days 2 months
EAT

Lady Finger/Okra/Bhindi

2 days 3-5 days
EAT

Lettuce

1 day 1 week Do not Freeze
EAT

Leeks

1 day 1 week
EAT

Onion/Pyaz

2-3 months
EATPeppermint/Pudina 1-2 days 3-4 days
EAT

Potatoes/Aaloo

1-2 months Do not Freeze
EAT

Pumpkin

5-8 days 6-8 months
EAT

Peanuts

3-4 months
EAT

Pointed gourd/Parwal

2-3 days 1 week
EAT

Radish/Mooli

3-6 days 1-2 weeks
EAT

Raw Banana

2-4 days 5-7 days
EAT

Ridge Gourd/

Snake Gourd/Turai

2-3 days 5-7 days
EAT

Sweet Potato/Shakar Kand

3-5 weeks 2-3 months
EATTomatoes/Tamatar 5-7 days 2 weeks 8-12 months
EAT

Tapioca

5-8 months
EAT

Zucchini

2-3 days 1 week

 

 

Shelf Life of NON – VEG –

Foods uncooked, uncut or unopened Pantry/Counter table Refrigerator

Freezer

Eggs 2-3 days 3-4 weeks Do not Freeze
Bacon 2 hours 2 weeks 4 months
Bologna 2 hours 1-2 weeks 2-3 months
Chicken 2 hours 1-2 days 1 year
Fish 2 hours 1-2 days 6-9 months
Ham 2 hours 1 week 6 months
Steak 2 hours 1-2 days 6-8 months
Mutton/meat 2-3 hours 1-2 days 3-4 months

 

BREAD/DAIRY PRODUCE –

Foods uncooked, uncut or unopened Pantry/Counter table Refrigerator

Freezer

Butter 10 days 1-3 months 6-9 months
Cheese(HARD) 1-3 months 2-4 months 6-8 months
Cheese(SOFT) Few hours 2-4 months 6-8 months
Milk Few hours 5-7 days 1 month
Yogurt Few hours 2-3 weeks 1-2 months
Bread 5-7 days 1-2 weeks 2-3 months

 

PACKED PRODUCE –

Foods uncooked, uncut or unopened Pantry/Counter table Refrigerator

Freezer

Honey 1 year Not recommended Do not Freeze
Ketchup 1 year 1 year Do not Freeze
Mayonnaise 2-3 months 1 year

2 months opened

Do not Freeze
Soda 6-9 months

3-5 months for diet

6-9 months

2-5 days opened

Do not Freeze
Olives Unopened : 1-2 years Opened : 1-2 weeks

 

NOTE

The above list can differ according to weather, variety bought from the market, quality of the product and storing procedure or how it is stored.

Anything stored for too long can diminish its texture and taste. It is always preferred to be consumed when still fresh. Fruits kept in the freezer is mostly used to make smoothies, pulp or is mixed in different recipes. I would recommend using the produce kept until days in a refrigerator so as to EAT fresh.

One may/may not get all the fruits/vegetables mentioned above as it grows in some region only. So, whatever fresh you get in your locality one should always EAT.

 

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