YOU ARE WHAT YOU EAT

YOU ARE WHAT YOU EAT

BREAKFAST: Never skip your breakfast as it is the most important meal of the day

People are always into their busy schedules and have started taking their body for granted. They have forgotten that our nutrition determines how we look, act and feel. The type of food that one eats is quality and quantity determines ones physiological and psychological well being. Here are some must haves in your diet:

Consider Water:  Hydrate your body. Drink at least 10 to 12 glasses of water every day.

Eat Timely Meals: Eat at regular intervals. Have five meals a day in which three can be main meals and two can be mid meals.

Breakfast is a Must: Breakfast is a must because it provides 25 percent of the total energy and nutrients required by the body.

Quality Call: Good quality of food is a must. Remember the quality of food you eat determines your efficiency in your work. Avoid refined foods like white rice, maida-based products like bread, pasta etc.

Go Green: Make sure to include green, orange, and yellow fruits and vegetables- such as broccoli, carrots, cantaloupe, berries and citrus fruits. These fruits are rich in Vitamin C and Vitamin A, which may help protect against various types of cancer and other diseases.

Say Yes to Herbal Tea: Include herbal teas. Having two cups of green tea can do wonders for the skin and improve the immune system.

Opt for Healthy Fat: Enjoy healthy fats. Include omega 3 fatty acids and unsaturated fat rich foods like olive oil, flax seeds, sesame seeds, soya bean, walnuts, seafood such as tuna and salmon to increase your immunity.

Fibre is Important: Have fibre rich foods like oats, barley, ragi, bajra, whole wheat grains, different variety of fruits and vegetables in your diet.

Protein Perfect: Vegetable sources of protein are beans, nuts, pulses and whole grains. Animal protein choices are fish and poultry.

Calcium: Include calcium in your diet by having milk and milk products, soy beans, shrimp, ragi, sesame seeds, and leafy vegetables.

Vitamin B12: A slight deficiency of it can lead to anaemia, fatigue and depression. Vitamin B12 rich sources are oysters, liver, fish, beef, eggs, fortified cereals.

Healthy Snack: Have healthy snacks in between to keep up to energy levels.

Plate of Salad: Consume a bowl of green salad every day.

Two Fruits at least: Have at least two fruits every day.

Spice it up: Include spices/herbs like saunf, basil leaves, one to two cloves, ginger or garlic in your daily diet to enjoy its enormous medicinal properties.

Go Nuts: Have a handful of nuts a day. They are calorie dense foods packed with proteins, healthy fats and some essential vitamins and minerals.

Dine Right: Have early and light dinners.