The effects that our diets have on our health are no longer disputable; studies have shown the protective effects of wholesome everyday foods such as fruits and vegetables, against disease. These foods not only nourish you but also help prevent or delay onset of many kinds of diseases and health problems that can age you faster. For example, every bite of guava or spinach, every spoonful of wheat flakes, every sip of skimmed milk, every morsel of
nachni roti is a contributor to maintaining your youth and vitality.
Some foods protect us by boosting immunity while others help reduce the risk of cancer and protect us from heart attack. These protective and nutritious foods that are extremely beneficial; eat them and you'll do wonderful favours for your overall health. The net results of all this good eating: a younger and fitter 'you'.
One can easily lose the excess weight simply by making a few dietary modifications and lifestyle changes.
1.
Maintain /improve your health:
- Consume less food and increase the energy expenditure by regular excersice.
- Drink plenty of fluids and sleep for atleast 7-8 hours.
2.
Keep a watch on your diet:
- Eat a nutritionally well balanced diet, which contains all five basic food groups.
- Skipping breakfast substitutes calories with mindless snacking so try not to skip your breakfast.
3.
Correct your bad eating habits:
- Space out your meals and eat small but frequent meals.
- Listen to your hunger pangs.
- Do not eat your meals in a hurry.
- Try not skipping any meal.
- Change cooking methods like frying to baking, grilling etc.
- Use non-stick cooking pans.
4.
Make exercise a regular habit, this will maintain or increase your metabolism
5.
Make a record of what you eat
- Plan your weekly menus.
- Monitor your progress by maintaining a food diary
- Stick to your planned schedule.
- Reward yourself
Try to avoid alcohol as it is quickly absorbed in blood stream and has adverse effects to vital organs and helps to deposit fat in the body.
Taking just a few minutes a day to pay attention to your skin and your appearance can make a radical change for the better.
Protective foods:
We should have food sources rich in antioxidants regularly as these help to fight aging. For example, all citrus fruits, guava, amla are good sources of vitamin C.
Vitamin C helps to heal burns and is essential for the formation of collagen (protein that gives elasticity to skin). Amla is a good detoxifier.
Vitamin A food sources like spinach, carrots, apricots, milk, etc protect the skin against sun burn.
Some herbs and spices like sauf, methi powder, cloves help balance blood sugar and control hunger. These spices are good source of flavanoids which are antioxidants.
Fibre is also an important element for weight as it provides bulk, a sense of fullness and prevents unnecessary hunger pangs. Fibre is found in whole grains, wheat-germ, wheat bran, whole fruits and vegetables.
Make the right choices
Instead of Aloo parantha / vada sambhar / sheera / fried snacks / cream biscuits / noodles / jam sandwich and junk foods, lassi, alcoholic beverages / chips / boondi raita / biryani
Choose: Veg stuffed roti / idlis / dhoklas / poha / upma / roasted snacks / oats with skimmed milk, salads without rich dressings / daliya / daliya upma / thin buttermilk / roasted chana / fruits / wheatpuffs / low fat curds / veg rice / plain rice (drained)
Get rid of that extra weight and you'll not only live longer but better. People who maintain healthy body weight tend to be more active, eat the right foods, feel younger and maintain the winning edge when they do get an illness.
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