Last updated on October 20th, 2022 at 07:39 am
Good eating habits are vital for a healthy life. A well-balanced diet comprising fruits and vegetables, whole grains, and lean protein will ensure that we stay active throughout the day. What we eat affects our mood, weight, energy levels, and overall health. Those who pursue a healthy lifestyle will not only notice the physical changes but also mental ones as well.
Good Eating Habits
Quick Jump Table
As we grow up, we are exposed to the idea that healthy eating is all about staying away from sugar, fat, and salt. But it doesn’t mean you are eating healthy if you are eating vegetables. Eating a balanced diet is what will make you healthier in the long run.
- All major meals to be eaten at the same time daily.
- First meal at 10 am and last meal to finish by 7pm; after and before that, only water or green/black tea or coffee.
- Only fresh, seasonal whole foods can be included; nothing processed or out of a packet.
- Avoid the refined- maida, sooji, bread, cookies, biscuits, cake etc. Choose whole grains like whole wheat, brown rice, barley, corn, kuttu.
- Consume quality proteins from egg, chicken breast, fish, lean fresh meat, legumes, milk, dahi, etc.
- Eat unlimited quantities of fresh vegetables and at least two whole fruits per day. Drink lots of water in-between meals; 35ml per kg is the minimum amount. In addition, fresh soups, coconut water, chaas, fresh lemon water, infusions of kachhi haldi, basil tulsi leaves are welcome. Avoid over 2 cups of tea/coffee.
- Monitor the portion sizes. One helping of cereals and grains makes up 30 grams. Try to maintain 3-4 servings/day; 2 eggs or 100 grams of animal-based protein and 30-40 grams of dal/legume or paneer in a meal is sufficient. One serving of milk should be 200 ml.
- Say no to add sugar, alcohol, packed juices, and ready-to-drink soups.
- Besan cheela with green chutney and papaya salad.
- A bowl of sprouted kala chana chaat with a medium potato and an apple.
- A bowl of yogurt with pomegranate, banana and almonds.
- Kuttu and palak uttapam with fresh coconut water.
- Small bowl of rice, big bowl of dal with fresh salad and lemon
- Barley roti with chicken breast and methi
- Makki roti with saag and dahi doesn’t need ghee or butter for flavour.
- An enormous bowl of lettuce, salad leaves, spinach leaves, cherry tomato with walnuts, grapes, pomegranate, and orange -dress this salad bowl with a vinaigrette and olive oil combination. You can add some fresh feta cheese too.
As you need to eat early and finish dinner by 7 pm, you’d have to plan. A lot of you may not even reach home; hence, here are some easy-to-get on-the-go dinner options you can plan and carry from home:
- 2 slices of multigrain bread with lettuce leaves, tomato slices, pickled olives with flavoured cheese or roasted chicken.
- Poha with lots of veggies and a glass of cold coffee.
- Steamed corn with fruit and a big serving of dahi.
- Plain dosa with sambar and chaas.
- Rumali roti with chicken/paneer or mushroom roll with lassi.
5 pm snacks ideas
- 25 almonds/pistachios or a mix of 10 almonds + 5 pistachios + 1 walnut + 1 teaspoon of sunflower seeds, unsalted.
- Carrot sticks with yogurt dip (5 gm)
- Popcorn -unbuttered two fistfuls.
- Roasted chana with the skin.
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