Healthy Diet

Food Fundamentals :

Food plays a major role as it is made up of various nutrients and non-nutrients. A fully balance diet
comprises of proper share of all these in one meal in some or the other form.

 * Carbohydrates
 * Antioxidants
 * Proteins
 * Fats
 * Vitamins
 * Minerals
 * Fibre
 * Cholesterol
 * Water

Food – The Basic Necessity :

 * For the purpose of energy.
 * Replacement of Worn out tissues.
 * Maintenance of body functions.


Meal Pattern:

The calorie requirement of an individual leading a sedentary lifestyle (sitting job, not much of activity).
One whole day’s calorie requirement of an individual can be divided as follows:

Breakfast:          25%
Lunch:                  35%
Evening Snacks:  15%
Dinner:                  25%



Breakfast: Extremely Necessary

 * To break the overnight fast.
 * Get the digestion cycle into motion.
 * Avoids acidity.
 * Improves alertness and concentration.

Read more on breakfast.

Exercise

It is just as necessary as food! If you are eating all your life you will have to exercise as well.

 * Manages Weight.
 * Keeps one fresh and energetic.
 * Increases strength, endurance, flexibility and immunity.
 * Indulge in at least 45 minutes of exercise for a minimum of 5 days in a week.

For a Healthier You!!!

 * Snack wisely; pick up fruits, salads, roasted chanam baked snacks etc.
 * Choose right food at right times and in right quantities
 * Eat lots of natural and seasonal foods.
 * Avoid foods containing large amounts of cholesterol and saturated fats.
 * Chew foods for a longer time.
 * Compensate your alcohol intake with a cereal exchange.
 * Try to maintain a healthy weight and exercise regularly.

Lifestyle Management:

 * Never go on Fad Diets.
 * Stock home with healthier foods.
 * Negotiate with family to eat healthier foods when around.
 * One should not keep sitting idle when done eating the food.
 * Give some time to chew the food properly.
 * Reward each other with non-food treats.