Food eating practice

 Food eating practice

 

Healthy eating is all about making positive choices, focusing on food which provides necessary nutrients to maintain good health, prevent deficiency diseases and chronic diet-related disorders.

Here are few tips to keep in mind while making diet choices.

Eat your veggies

• Include 2 servings of sprouts and vegetable salads daily.
• Include greens thrice a week.
• Avoid Potato, Sweet potato, yam, Tapioca, Beetroot, Jack fruit seeds.
• Include salads (raw vegetables) before each meal.
• Avoid rice, Thick dal/ pulses and fruits in dinner.

Eat fruits every day

• Include at least 3 serving of fresh fruits in your daily diet.
• Have a bowl of fresh-cut fruits in empty stomach (in between meals).
• Always prefer whole fruits over fruit juices.

Drink up Milk

• Low fat or skimmed milk is preferred than whole milk.
• Avoid Whole milk and milk products like butter, ghee, cheese and paneer.

Lean is better

• Prefer white meat over red meat as it has more saturated fat than lean meats.
• Avoid Red meat, Organ meat, Egg yolk, Sausages, Fried fish, Fried Chicken, Chicken with skin.
• Boiled/ Steamed Chicken or Fish are preferred over fried.

Cut the salt

• Reduce daily intake of salt
• Eat no more than 6gms of salt per day (1-2 teaspoons/day)
• Pink Himalayan salt, rock salt are a good variety of salts which can be included in our diets

Toss the sugar

• Reduce daily intake of added & processed sugar.
• Prefer natural sources of sugar over added or processed sugar.

Stay Hydrated

• Water intake should be at least 3L/day.
• Drink a glass of water before each meal.
• On rising have a glass of lukewarm water with few drops of lime (optional).
• Avoid aerated drinks & sodas. If you drink alcoholic beverages, do so in moderation.

Eliminate Junk Food

• Restrict or eliminate all sugar-added processed and junk foods that are high in calories and contains few or no nutrients.
• Avoid Bakery products, Refined or Processed food, Sweets, deep-fried and junk foods.
• Low fat or no fat is preferred.

Meals on time

• Maintain regular meal timings.
• Do not skip meals and do not give long meal gaps.
• Have small and frequent meals.
• Have an early and light dinner

Eating Habits for a Healthy Lifestyle 

Healthy eating is all about making positive choices, focusing on food which provides necessary nutrients to maintain good health, prevent deficiency diseases and chronic diet-related disorders.

Here are few tips to keep in mind while making diet choices.

Eat your veggies

Include 2 servings of sprouts and vegetable salads daily.

Include greens thrice a week.

Avoid Potato, Sweet potato, yam, Tapioca, Beetroot, Jack fruit seeds.

Include salads (raw vegetables) before each meal.

Avoid rice, Thick dal/ pulses and fruits in dinner.

Eat fruits every day

Include at least 3 serving of fresh fruits in your daily diet.

Have a bowl of fresh-cut fruits in empty stomach (in between meals).

Always prefer whole fruits over fruit juices.

Drink up Milk

Low fat or skimmed milk is preferred than whole milk.

Avoid Whole milk and milk products like butter, ghee, cheese and paneer.

Lean is better

Prefer white meat over red meat as it has more saturated fat than lean meats.

Avoid Red meat, Organ meat, Egg yolk, Sausages, Fried fish, Fried Chicken, Chicken with skin.

Boiled/ Steamed Chicken or Fish are preferred over fried.

Cut the salt

Reduce daily intake of salt

Eat no more than 6gms of salt per day (1-2 teaspoons/day)

Pink Himalayan salt, rock salt are a good variety of salts which can be included in our diets

Toss the sugar

Reduce daily intake of added & processed sugar.

Prefer natural sources of sugar over added or processed sugar.

Stay Hydrated

Water intake should be at least 3L/day.

Drink a glass of water before each meal.

On rising have a glass of lukewarm water with few drops of lime (optional).

Avoid aerated drinks & sodas. If you drink alcoholic beverages, do so in moderation.

Eliminate Junk Food

Restrict or eliminate all sugar-added processed and junk foods that are high in calories and contains few or no nutrients.

Avoid Bakery products, Refined or Processed food, Sweets, deep-fried and junk foods.

Low fat or no fat is preferred.

Meals on time

Maintain regular meal timings.

Do not skip meals and do not give long meal gaps.

Have small and frequent meals.

Have an early and light dinner