Author: Pooja Singh

Withstringent quality check-ups, washing, cleaning process, and a handful of care, Farmers Family aim to make your eating experience seamless. Each and every product that reaches your doorstep is fresh, clean and is in the best quality possible.Along with express delivery service, Farmers Family has implemented rigorous safety and hygiene standards across its delivery network. Your hunt for clean veggies and fruits comes to an end here at Farmers Family. Let’s know more about the incredible process we follow at our premises:

Contemporary infrastructure and technology

All vegetable and fruits at FF are washed through the state-of-the-art machines such as the ultrasonic vegetable washer which uses reactive oxygen and eliminate more than 99% of germs, virus, dirt, dust and chlorine from the vegetable and fruits. In the later stage, it is washed with citrus-fruits extracts which acts as an organic cleanser and removes 100% of germs.

Top-notch safety measures

After thoroughly cleaning, the products are kept are at our centre for delivery that are cleaned and sanitised as per WHO guidelines. Employees go through daily temperature checks, the team has to wear face masks throughout the day and sanitise before entering the premises and later for storage and distribution centre. Despite such elevated standards and quality, all our products are well priced. So, our customers not only save time but also money with our best prices and deals.

Finest quality of vegetables and fruits

An extra class is a superior quality when it comes to vegetables and fruits. They are filtered based on shapes, size, uniformity, colour etc. At FF, we pay special attention to the quality of products, its condition, arrangements and appearance of the pre and post packaging products. Our team includes trained fruit and vegetable experts, with a keen eye for detail. With only fresh stock available, we ensure our consumer only gets the finest, freshest produce. We believe to deliver products that we too would want for our families.

So, what are you waiting for? It is time to order the freshest produce in town from Farmers Family- the right platform to choose as we never compromise with the quality of the product no matter what.

Good health depends on the healthy choices you make. Be it weight loss or a healthy lifestyle, all require a little bit of commitment and a change in lifestyle. So here we are, with 10 changes you can put into action today for great results. Make these small dietary changes without the radical revamp of your lifestyle.

Add Up Fruits and Veggies

By now, we all know the necessity to consume fruits and vegetables and how important they are for the most basic body functions. The reasons are simple they are packed with vitamins, minerals, and adequate amount of fiber, which helps the body to fight with heart disease, high blood pressure, some cancers and whatnot. Your daily goal should include 2 cups of fruit and 2.5 cups of veggies. Minute replacements in your diet can help you achieve that goal! Veggies in our favourite pasta, smoothies for caffeine, delicious salads and soup are few alternatives to add them in your diet.

Good Fats over Bad Fats

There are so many misconceptions about fats. We often see people telling to eradicate fats from the diet in order to lose weight. This myth needs to be busted as we don’t need to get rid of fats but only refrain from eating saturated and trans fats as it raises cholesterol levels which leads to heart diseases. Focus more on plant-based foods such as olives, seeds, avocados that are filled with healthy fats.

Never Skip Your Breakfast

The most important meal of the day- breakfast is vital to get the required energy to start your day and also to lose weight in a balanced way. Even if you belong to the ‘no time for breakfast gang, you can still grab some yoghurt, fruits, sandwich or bread with some healthy toppings.

Balancing Blood Sugar Levels

A balanced meal plan should also focus on the glycaemic index, plate method and carb counting because the controlled blood sugar has both direct and indirect effects on weight, cholesterol and BP. This regulation is important as food with low glycaemic index value contribute more in stabilizing blood sugar in our body than food with a high glycaemic index.  Jaggery is another alternative that certainly has more nutrients than sugar because of high molasses content, which is removed while preparing refined sugar. Not only sweet but packed with numerous qualities, honey has fewer calories and fewer amount of fructose and glucose in it.

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Regulating Portions

Researches have shown that we tend to eat less when we use smaller dinnerware. This will help us to some extent. Also, the portions should be consumed as per your body requirement.

Add Nuts and Seeds

Dry fruits or nuts are best known as energy bombs as they are filled with an intense amount of nutrients. They are one of the healthiest replacements to refined sugar, and they are an excellent way to satisfy your cravings. A fistful of Nuts is a healthy snack is an extremely dynamic option to stay fit and keep a check on your different ailments.

Fiber Check

Fiber is one of the main constituents of plant-based food, which can’t be broken down. It is responsible for keeping our digestive system clean and healthy through a comfortable bowel movement. It also helps in flushing out cholesterol and bad carcinogens out of the body. Fiber intake lowers the risk of diabetes, stroke and heart diseases.

Multinutrient legumes

Not only are they packed with multi-nutrient but also play an important role in various health conditions. Kidney beans, cranberry beans, black beans, pinto beans, soybeans, black-eyed peas, chickpeas and lentils are some commonly consumed legumes. Legumes contain a good amount of iron, copper, magnesium, manganese, zinc, fiber, protein, carbohydrate, B vitamins and phosphorous.

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Eating the right amount of Carbs    

Our favourite pasta, pizza, noodles and cookies are all part of an unhealthy diet and act as a catalyst to those extra pounds. Carbohydrates are important but one needs to study the good and bad carbs and include them in our diet accordingly. A limited intake of carbs will not only fulfil your cravings but will also keep you fit and healthy.

Drink sufficient water It helps in maintaining the balance of body fluids as our body is composed of about 60 per cent water. Digestion, transportation of nutrients, absorption, circulation, creation of saliva and maintenance of body temperature are some of the functions of these bodily fluids perform.

Being a highly nutritious food, Legumes are an integral part of many healthy eating patterns such as the Mediterranean style of eating, vegetarian or vegan diet, low GI diet and our common Indian diet. Not only are they packed with multi-nutrient but also play an important role in various health conditions. Kidney beans, cranberry beans, black beans, pinto beans, soybeans, black-eyed peas, chickpeas and lentils are some commonly consumed legumes. Legumes belong to Fabaceae, also called the Leguminosae plant family.

Nutritional value
Legumes contain a good amount of iron, copper, magnesium, manganese, zinc, fiber, protein, carbohydrate, B vitamins and phosphorous. Along with such high nutritional value, they are also low in fat i.e free of both saturated fats and cholesterol. Legumes have the same amount of calcium as a glass of milk. Lysine, essential amino acid and polyphenols, powerful antioxidants are found in it. With high fiber content, it also includes resistant starch that helps in regulating your blood sugar levels.

Health Benefits

• Protects against type 2 diabetes

• Mends glycaemic and lipid control in diabetic people

• Lowers blood pressure and cholesterol

• Helps in weight-loss management

• Reduces the risk of heart disease

Some healthiest legumes that you can add to your diet are:
Chickpeas: Also known as garbanzo beans, they are a good source of protein and fiber. They can help in reducing weight, diminish the risk of cancer and fight against heart diseases. 
Lentils: lentils can help in reducing blood sugar to some extent.  It improves our gut health by regulating bowel functioning.  Thus, it helps in digestion and further prevents spike in blood sugar. 
Peas: The most versatile legume, peas are an incredible source of protein and fiber. It helps in decreasing blood sugar and blood triglycerides.  It feeds the healthy bacteria such as Lactobacilli and Bifidobacteria in the gut, thus improving gut health. 
Kidney beans: They help in the absorption of sugar and reduce sugar levels. Kidney beans also reduce body weight and fat mass. It also contains high amount of fiber that helps in bowel movement.
Soybeans: It is consumed in different forms including soya chunks and tofu. It contains good amount of antioxidants like isoflavones. Soy isoflavones are phytoestrogens that also help in reducing a number of ailments including heart disease, blood pressure and cholesterol.

Iron is practically the most imperative mineral our body needs to perform the most basic yet essential functions in our body. It is present in haemoglobin, in red blood cells and in myoglobin in the muscles. Haemoglobin transports oxygen from the lungs to different parts to the body through blood while myoglobin stores oxygen.

An adequate amount of iron is necessary for our body as its deficiency causes paleness of skin, shortness of breath, dizziness, light-headedness, heart palpitations, brittle nails and anaemia. Here are a few iron-rich foods that you need to add to your diet: 

Nuts and Seeds

Nuts such as cashews, pistachios and almonds are decent sources of iron. They have a sufficient amount of vitamins, minerals, proteins and good fats. Dryfruits such as raisin, apricot and prunes are a good source of iron and other essential nutrients. Sesame seeds, pumpkin seeds, flaxseeds are some other sources of iron.

Broccoli

This nutritious cruciferous vegetable has a sufficient amount of iron present in it. Along with iron, it also constitutes vitamin C, which helps the body to absorb iron in the most proficient way. It is also packed with other nutrients such as vitamin K, folate, fiber, etc. 

Legumes

Legumes such as peas, lentils, chickpeas, soybean and different types of beans, are good sources of iron. Along with iron, they are rich in protein, fiber, vitamins, calcium, potassium, etc,. Legumes are extremely healthy and protect us from ailments like high blood pressure, diabetes, inflammation and other heart diseases.

Whole Grains:

Wheat, oats, brown rice, millets and quinoa contain iron in a sufficient quantity. Whole grains are a healthy alternative compared to refined grains and contain proteins, vitamins, antioxidants and fiber. Thus it helps in better functioning of the heart and stomach. 

Dark Chocolate

Satisfy your taste buds and fulfil your iron requirements at the same time with dark chocolate. It contains 6.32 mg iron per 100 grams. Also, we need to understand that not every chocolate has this quantity of iron present in it. Milk chocolates are not considered a good source for iron. Dark chocolates also contain magnesium, zinc, selenium, copper, manganese, potassium, phosphorus and good fats. This reduces the risk of stroke and maintains a healthy heart.

Also, always remember to extract the most amount of iron out of a diet, it’s advised to have it along with high in vitamin C food such as:

·         Leafy greens

·         Melon

·         Kiwi

·         Peppers

·         Lemons

·         Broccoli

·         Strawberries

·         Oranges

·         Tomatoes