healthy eating habits

As awareness of leading a healthy lifestyle has increased, so has our food habit. Let us see how we can optimize our eating habits without compromising on health. W

e know that carbohydrates, fats and proteins are the main constituents of our diet. Carbohydrates are broken down into simple sugars which are converted into energy.

Fruits and vegetables, bread, cereals all contain carbohydrates. Fats which are found in butter, cheese, vegetable oils are high in calories but are required by the body.

Proteins are the basic building blocks and are vital for good health. These 3 foods must be eaten in the right combination.

More than 40 nutrients are required by the body if it is to function properly. Obviously all these nutrients are not going to be available in 1 source. So a variety of foods which are rich in these nutrients should be consumed.

Eating bread and whole grain products, lots of fruits and vegetables and dairy protein foods is the key to good health. At least 2 servings of fruit and 3-5 servings of vegetables and 3 servings of whole grains should be included.

Vegetables and fruits are good sources of vitamins and minerals which are very important for us. The carbohydrates which are present in grains will energise us for a couple of hours, while protein in milk and legumes will keep us from feeling hungry at least for 4 hours.

Fiber provides the roughage required by our bodies, so ensure that you get enough of it. Replace white bread with whole grain bread and go in for sprouts of any kind.

Never skip a meal. This often results in frequent snacking which can be detrimental to your health. Have breakfast and 2 other meals. Eat smaller portions of food rather than super size meals. Remember, Calories do count.

Never try and eliminate foods just because they are high in fat, salt or sugar. Reduce the quantity that you eat-here too moderation is the key. This way you will never feel deprived.

If it so happens that a particular food is high in fat or sugar, then combine it along with something that is low in these ingredients. This way a compromise is struck. While drinking milk, and eating dahi, change over to skim milk and low fat yoghurt. If you happen to love potato chips, ice cream or other fried stuff, just cut down and do not try to completely eliminate.

It is so easy to overeat while watching the TV or reading. Since the focus is elsewhere, we tend to get diverted. If you begin to feel full, just stop.

It takes at least 20 minutes for the brain to register the feeling of fullness, so eat slowly chewing thoroughly on every mouthful. Drink lots of water. At least 8 glasses or more a day is a must. Not only does this flush the toxins from the body but you are less likely to snack.

Random snacking kills the appetite and is not good for health. If it so happens that you want to snack, then try to snack healthily. Eat sliced cucumber topped with lime juice, chew on a celery stick or bite into a carrot or apple.

Always sit at the table and eat. Eating between multitasking does not augur good health. The food does not get digested properly. Try to adhere to regular mealtimes. It could be difficult at first, but soon you will find you automatically fall into the groove.

If healthy eating habits are to be beneficial, then it needs to be combined with exercise - a cardio work out at least 3 times a week. Trying to eat healthy is rather difficult. However, when you look at the rewards, I guess it is worth it.

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