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HealtHy eating

COntentS:Preface

three simple rules of healthy eating

eating a balanced diet

Having a healthy attitude towards diet

eat “trendy”

aBCD of healthy eating

eating as per activities

CHalte CHalte

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PReFaCe:

to begin with, it’s important to know that healthy eating is completely different from dieting. Healthy eating is not simply about losing weight, or reaching ‘ideal’ body shape. it does not involve totally avoiding food, or surviving on the celebrity fad diet. Healthy eating is, fundamentally, about balance.Balance means balancing between eating the food you enjoy, and not eating too much of it. ‘Dieting’ is short-term, whereas healthy eating is something that can be continued throughout your life.

eating a balanced diet

Having a healthy attitude towards food

eat trendy

tHRee SiMPle RUleS OF HealtHy eating :

HaVing a HealtHy attitUDe tOWaRDS Diet

a balanced diet is one that provides the body with all the essential nutrients, vitamins and minerals required to maintain cells, tissues and organs as well as to function correctly.

a balanced diet comprise of:1. Fruits and vegetables2. Food that contain starch and fibre ex. Oats, brown rice, potatoes, bread etc.

3. Protein rich foods such as eggs, fish, meat , beans etc4. Milk and dairy products like paneer, curd etc.5. Food that contain good fats (in proportion) like butter, ghee, olive oil, etc.

When it comes to a healthy diet, balance is the key to getting it right. this means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight.

Fruits and Vegetables

eating a BalanCeD Diet :a balanced diet is one that provides the body with all the essential nutrients, vitamins and minerals required to maintain cells, tissues and organs as well as to function correctly.

a balanced diet comprise of:

1. Fruits and vegetables.2. Food that contain starch and fibre ex: Oats, brown rice, potatoes, bread etc.

3. Protein rich foods such as eggs, fish, meat, beans etc.4. Milk and dairy products for ex: Paneer, curd etc.5. Food that contain good fats(in proportion) for example - Butter, ghee, olive oil, etc.

When it comes to a healthy diet, balance is the key to getting it right. this means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight.

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1 : eat most - Cereals2 : eat a lot - Fruits & vegetables3 : eat little - Meat, fish, etc.4 : eat less - Oil, sugar, preseved food

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eat “tRenDy”trendy means what ever is in. We follow the fashion which is current and we call it being trendy. the same manner eat tRenDy. eat whatever is fresh ie. which is seasonal. eat spinach, Cabbage, Coriander leaves, Cau-liflower etc in winters and egg plant, cucumber, pepper, toriya, gourd etc during summers. also it is important that we eat locally produced food as much as we can. ayurveda recommends tweaking our food habits according to the seasons. also we all must have noticed that the seasonal veggies/fruits tastes much better than the once stored in the cold storage.

One more thing to keep in mind - tHinK glOBal, eat lOCal. it implies that the next time you visit laDaKH, try tHUKPa and MOMOS because the weather is dry, windy and cold. Similarly SaRSOn Ka Saag with MaKai ROti will be ideal when you are in Chandigarh. But if you experiment the same diet frequently in Kolkata, you will surely gain fat.

trendy eating Habits

Be aware of what you are eating and its nutritional value. What amount of calories, fat and carbohydrates are in the foods you eat? Read labels and become food-conscious to make healthy eating decisions. it is also important to look at all the foods and ingredients you are eating rather than focus on just one. if not, you may inadvertently limit your access to quality foods and drinks.

aBCD OF HealtHy eating

= aWaReneSS

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Balance your daily food selection to include whole-grain products, fruit, vegetables, dairy prod-ucts and foods which are high in protein. you need more than 40 different nutrients for good health, and no single food supplies them all. Offering balanced choices at every meal provides necessary nutrients for proper growth and health. = BalanCe

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Control portion size and intake of foods high in fat, salt or sugar. eat them in moderation and choose other foods to provide the balance and variety that are vital for good health.

= COntROl

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Drink lot of water. normally an adult male requires 2.6 ltrs of water on a day. Similarly infemale the required amount is 2.0 ltrs. it helps detoxify the body and also rejuvenates the skin.= DRinK

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eating aS PeR aCtiVitieSalways fine tune your eating with your activity. the more hectic day you are going to spend the better you should eat. there should be a fine tuning between activity and eating.

as the sunrises, the body’s metabolic rate gets faster. We can simplify this as in the morning if we sit and read a book our body will burn more calories rather than in the sunset. it goes without saying that we should eat full in the morning and less with the setting sun.

We get fat and unhealthy because we become careless about the stomach and its necessities. it is important that we set our minds in a way that suits our body too. if we eat a lot during hoildays, then we will end up accumulating fat.

CHalte CHalte

•Base your meals on starchy foods•eat lots of fruit and vegetables•eat more fish•Cut down on saturated fat and sugar•try to eat less salt - not more than 6g a day•get active and try to gain a healthy weight•Drink plenty of water•Don’t skip breakfast

tHanK yOU

By Team