HEALTHY EATING by Dijlistic

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									Healthy Eating ...
AVOID TOBACCO & ALCOHOL BE ACTIVE EAT RIGHT

Healthy Habits , Healthy Life , Healthy India

Nature knows best, stay close to it
Traditional eating habits provide more fibre in the diet. Eat natural foods e.g. whole grains and pulses. Eat more fresh fruits and vegetables. They are good for your heart

Do you know ?
Those who do not consume adequate fibre in diet have high incidence of Gastro Intestinal Cancer

Eat to live : do not live to eat
Follow healthy dietary habits from childhood Maintain appropriate body weight . Avoid feasting , fasting and snacking. Eat slowly, savour each bite. Enjoy variety without losing out on nutrients.

Tips for healthy eating
Select items from different food groups Practice regularity, variety, balance and moderation in food Eat right quantity Eat at least five servings of fruits/vegetables Avoid refined, processed and preserved food Control your intake of salt and sugar Restrict fat to 15% to 25% of the calories consumed Eat diet low in saturated/animal fats Avoid hydrogenated oils Use a variety of oils for cooking

5-6 servings of fruits and vegetables everyday is good for health

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Balanced Diet ...
AVOID TOBACCO & ALCOHOL BE ACTIVE EAT RIGHT

THE IMPORTANT COMPONENTS OF A BALANCED DIET ARE

Healthy Habits , Healthy Life , Healthy India

CARBOHYDRATES PROTEINS FATS VITAMINS AND MINERALS

Carbohydrates
Simple Carbohydrates
give us energy but hardly any nutrients. Source : sugar, honey, white bread, noodles etc.

Complex Carbohydrates
give us energy as well as nutrients. Source : whole cereals, pulses, vegetables, fruits bran etc.

Fats
are concentrated source of energy and supply more than twice the amount of calories compared to carbohydrates and proteins. The visible fat is used for cooking food to make it palatable. The invisible fat is present in foods like milk, curd and nuts. Requirement : 15 - 20 gm of visible fat along with 15 - 20 gm of invisible fat/day

Proteins
Important Constituent of tissue of the body. They supply the body building material and make good the loss that occur due to wear and tear etc. Source: Meat, fish, eggs, milk, pulses, oil seeds nuts

Vitamins and minerals

Vitamin A
Milk fat, Egg yolk, liver, kidney, vanaspati which is fortified.

Vitamin C
Fresh fruits, green leafy vegetables, other vegetables.

Vitamin E
Vegetable oils, green leafy vegetables, cereals, egg yolk.

Beta carotene
Yellow and orange vegetables and fruits, green leafy vegetables, eggs, red palm oil.
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Healthy Diet ...
AVOID TOBACCO & ALCOHOL BE ACTIVE EAT RIGHT

Healthy Habits , Healthy Life , Healthy India

A day's sample menu for an adult
BED TEA : BREAKFAST : 1 Cup of tea or coffee 1 Glass of low fat milk – 240 ml, 2 Slices of whole wheat bread, 2 chapatis (or 2 idlis or dosa) Dalia – 1 bowl or porridge or oats - 1 bowl Sprouted dal /paneer – 25 gm or Egg Whites – 2 Salad, clear soup Chapati; (Channa ; Wheat =1 : 4) (3 Rice 1 Karchi Dal with husk 1 Karchi Curd 1 Serving Green Vegetables 1Serving Fresh fruit (100g) 1 medium 1 Cup of tea or coffee, Biscuits 2 – 3/ Sprouts /Upma Salad, Soup Chapati 3 medium Curds - 1 Serving Dal with husk - 1 Karchi Green Vegetables - 1 Serving Cooking Oil ( Soya/Mustard) 15gm 2 –3 tsp./day Soya nuggets/paneer - 1 serving or Grilled fish/ chicken 1 Cup of low fat milk. 4

LUNCH medium)

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TEA DINNER

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BED TIME

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