The Most Nutritions Foods are important to good health and wellbeing, and reduce the risk of disease. Healthy eating means choosing the right foods and knowing how much to have. Find out what we’re doing to help you make healthier food choices.
The food we eat plays an important role in our health and wellbeing. Good nutrition contributes to quality of life, helps maintain healthy body weight, protects against infection, and reduces the risk of chronic conditions and premature death. Chronic conditions—often linked with a poor diet—are the major cause of ill health
1. Makhana
The Low-Calorie Snack Powerhouse
Makhana, also known as fox nuts or lotus seeds, is a nutrient-dense, low-calorie snack that’s perfect for guilt-free munching.
Per 100g:
- Calories: 347 kcal
- Protein: 9g
- Carbohydrates: 76g
- Fat: 0.9g
- Fiber: ~2–11g (varies by source)
- Key minerals: Magnesium (33% DV), Phosphorus (38% DV), Iron (6% DV), Calcium (1% DV)
- Vitamins: B1 (19% DV), B2 (5% DV), B3 (3% DV)
2. Paneer
Paneer Nutritional Value: The Protein-Rich Dairy Delight
Paneer is a staple in Indian cuisine and a great source of protein and calcium.
Paneer Makhani (per 100g):
- Calories: 152–171 kcal
- Protein: 5–6g
- Fat: 11.4–12g (saturated fat: 6g)
- Carbohydrates: 5–9g
- Calcium: 234mg (23% DV)
- Iron: 1mg (14% DV)
3. Peas
Peas Nutrition: The Green Protein Boost
Peas are a low-calorie, high-fiber vegetable packed with plant-based protein and micronutrients.
Per 100g (general values):
- Calories: ~81 kcal
- Protein: 5g
- Carbohydrates: 14g
- Fiber: 5g
- Vitamin C: 48% DV
4. Rice
Rice Nutritional Value Per 100g
Rice is a versatile carbohydrate source that fuels your body and pairs with almost any dish.
Per 100g (uncooked, white rice):
- Calories: ~350 kcal
- Protein: 7g
- Carbohydrates: 78g
- Fat: 0.6g
5. Peanut Butter
Peanut Butter Nutrition Value
Peanut butter is a calorie-dense, protein-rich spread that’s perfect for athletes and snackers alike.
Per 100g (general values):
- Calories: ~588 kcal
- Protein: 25g
- Fat: 50g (mostly unsaturated)
- Carbohydrates: 20g
- Fiber: 6g
6. Tofu
Tofu Nutrition Value: The Plant-Based Protein Champion
Tofu is a low-calorie, high-protein soy product that fits into vegan and vegetarian diets.
Per 100g:
- Calories: ~76 kcal
- Protein: 8g
- Fat: 4.8g
- Carbohydrates: 1.9g
- Calcium: 350mg
7. Amla
Amla Nutrition Value: The Vitamin C Bomb
Amla is famous for its high vitamin C content and antioxidant power.
Per 100g:
- Calories: 44 kcal
- Vitamin C: 600–700mg (700% DV)
- Fiber: 4g
Total Parenteral Nutrition (TPN): Medical Nutrition Therapy
Total Parenteral Nutrition is a method of feeding that bypasses the digestive tract, delivering nutrients directly into the bloodstream.
Used for patients who cannot eat or absorb nutrients via the gut.
Provides all essential macronutrients, vitamins, and minerals.
Big Muscle Nutrition: Sports Supplement Brand
Big Muscle Nutrition offers a range of protein powders, mass gainers, and supplements designed for athletes and fitness enthusiasts.
World Number One Nutrition: What’s the Best?
There’s no single “world number one nutrition” food—a balanced diet with a variety of nutrient-rich foods is the real winner for optimal health.
What Are the Nutritional Benefits of Popular Foods and Supplements?
When it comes to eating healthy, knowing the nutritional value of your favorite foods is key. Let’s break down what makes makhana, paneer, peas, rice, peanut butter, tofu, amla, and top supplements like Big Muscle Nutrition and Total Parenteral Nutrition so special.
Why Should You Care About Nutrition Facts?
Knowing the nutritional value of what you eat empowers you to:
- Balance your diet for better energy, immunity, and muscle growth.
- Choose foods that align with your health goals—whether it’s weight loss, muscle gain, or overall wellness.
- Avoid deficiencies by ensuring you get enough protein, vitamins, minerals, and healthy fats.
How Can You Incorporate These Foods and Supplements Into Your Diet?
Adding these nutrient-dense foods and supplements to your daily routine is easier than you think. Here’s how you can enjoy their benefits:
- Snack on makhana in place of chips or fried snacks for a light, crunchy treat.
- Add paneer to curries, salads, or grilled dishes for a protein boost.
- Mix peas into soups, stir-fries, or rice dishes for extra fiber and vitamins.
- Use rice as a base for meals, pairing it with vegetables and proteins.
- Spread peanut butter on toast, blend it into smoothies, or use it as a dip for fruits.
- Cook with tofu in stir-fries, salads, or as a meat substitute in your favorite recipes.
- Eat amla raw, as juice, or in chutneys to get a daily dose of vitamin C.
- Try Big Muscle Nutrition supplements post-workout for muscle recovery.
- TPN is administered in a hospital setting for patients with special nutritional needs.
