The skin and pulp of fruits increase its fiber content. Consuming whole fruits helps in reducing the rate at which sugar accumulates in your blood than when you drink fruit juices, which is helpful in regulating your blood sugar levels. Moreover, the pulp and skin of many fruits are high in nutrients, and extracting only the juice can deprive you of these beneficial nutrients.

Ingredients on food products are usually listed in the decreasing order of the weight in which they are present in the food product. Therefore, if the first few ingredients of a packaged food are high in fat such as butter or cream, then the product has a high-fat content.

Complex carbohydrates are typically present in unprocessed foods such as whole grains, lentils, beans, and legumes. Such carbohydrates retain most of the fiber and micronutrient content. Complex structure of such carbs lead to them being broken down slowly by the body and therefore help in managing blood sugar levels by causing slow release of sugar into the bloodstream. The high fiber content adds bulk to the food and creates a feeling of fullness or satiety.

False, even on a plant-based diet it is possible to optimize your food intake and combine different protein-rich foods to ensure that you get enough protein. A perfect example is a serving of brown rice (30g) and cooked pulses or dal (15g), which provides 5.9g of protein. Brown rice is “limiting” or has a lesser quantity of a particular amino acid that is compensated by pulses and vice versa. Both these foods, when eaten together, ensure that you get a supply of all essential amino acids.

Tuna, pumpkin and sunflower seeds, and avocados are higher in polyunsaturated and monounsaturated fats, which are considered to be healthier as they may help in lowering your total blood cholesterol level and increase the levels of HDL (good) cholesterol.

Calorie deficit is achieved when the caloric expenditure is more than caloric intake — ie, either you consume less calories than you burn or burn more calories than you eat. This is the only way to achieve weight loss. However, calorie burn or energy expenditure is not only dependent on your daily exercise. It is a combination of four factors, Resting Metabolic Rate or RMR (energy for maintaining body functions even while at rest), thermic effect of food (calories burnt while processing the food you eat), non-exercise activity thermogenesis (calories burnt during unplanned physical activities), and exercise activity thermogenesis (calories burnt during planned physical activities/exercise) – together referred to as total daily energy expenditure.

Exercise depletes the energy stores of your body and breaks down muscle proteins. Good nutrition can help you replenish your energy stores, repair damaged muscles, and promote muscle growth.

Although your protein intake increases with activity levels, even sedentary individuals require a daily intake of 1.0g/kg – 1.2g/kg body weight of protein. Protein plays a vital role in basic body functions such as maintaining muscle mass, tissue repair, and defense against infections. In case someone is not able to meet their daily requirements through food alone either due to low calorie intake while trying to achieve weight loss or due to increased energy demand in athletic performance, you can use protein powder/supplements to meet your requirements.

Studies indicate an association between inadequate hydration and a higher Body Mass Index (BMI). Drinking adequate water can increase the metabolic rate of the body, which can in turn increase the Total Daily Energy Expenditure (TDEE), which is the total number of calories you burn each day. This can aid in weight loss.

Although ghee has essential nutrients, it also contains high amounts of saturated fats and naturally occurring trans-fatty acids, and so should be consumed in limited quantities. Be sure to limit your intake to 1-2 teaspoons per day.