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Healthy eating

CONTENTS:
Preface

Three simple rules of healthy eating

Eating a balanced diet

Having a healthy attitude towards diet

Eat trendy

ABCD of healthy eating

Eating as per activities

CHALTE CHALTE

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PREFACE:
To begin with, its important to know that healthy eating
is completely different from dieting. Healthy eating is not
simply about losing weight, or reaching ideal body shape.
It does not involve totally avoiding food, or surviving on
the celebrity fad diet. Healthy eating is, fundamentally,
about balance.Balance means balancing between eating the
food you enjoy, and not eating too much of it. Dieting is
short-term, whereas healthy eating is something that can
be continued throughout your life.

THREE SIMPLE RULES OF

HEALTHY EATING :

Eating a balanced diet

Having a healthy attitude towards food

Eat trendy

HAVING A

HEALTHY ATTITUDE

TOWARDS DIET

A balanced diet is one that provides the body with all

the essential nutrients, vitamins and minerals required to
maintain cells, tissues and organs as well as to function
correctly.
A balanced diet comprise of:
1. Fruits and vegetables
2. Food that contain starch and fibre
rice, potatoes, bread etc.
3. Protein rich foods such as eggs, fish,
4. Milk and dairy products like paneer,
5. Food that contain good fats (in
butter, ghee, olive oil, etc.
Fruits and Vegetables

ex. Oats, brown

meat , beans etc
curd etc.
proportion) like

When it comes to a healthy diet, balance is the key to

getting it right. This means eatinga wide varietyof foods
in the right proportions, and consuming the right amount
of food and drink to achieve and maintain a healthy body
weight.

EATING A BALANCED DIET :

A balanced diet is one that provides the body with all
the essential nutrients, vitamins and minerals required to
maintain cells, tissues and organs as well as to function
correctly.
4

A balanced diet comprise of:

1. Fruits and vegetables.
2. Food that contain starch and fibre ex: Oats, brown
rice, potatoes, bread etc.
3. Protein rich foods such as eggs, fish, meat, beans etc.
4. Milk and dairy products for ex: Paneer, curd etc.
5. Food that contain good fats(in proportion) for
example - Butter, ghee, olive oil, etc.
When it comes to a healthy diet, balance is the key to
getting it right. This means eatinga wide varietyof foods
in the right proportions, and consuming the right amount
of food and drink to achieve and maintain a healthy body
weight.

1 : Eat most - Cereals

2 : Eat a lot - Fruits & vegetables
3 : Eat little - Meat, fish, etc.
4 : Eat Less - Oil, sugar, preseved food

EAT TRENDY
Trendy means what ever is IN. We follow the fashion
which is current and we call it being trendy. The same
manner EAT TRENDY. Eat whatever is fresh ie. which
is seasonal. Eat spinach, Cabbage, Coriander leaves, Cauliflower etc in winters and Egg plant, cucumber, pepper,
toriya, gourd etc during summers.
Also it is important that we eat locally produced food
as much as we can. Ayurveda recommends tweaking our
food habits according to the seasons. Also we all must
have noticed that the seasonal veggies/fruits tastes much
better than the once stored in the cold storage.

Trendy Eating Habits

One more thing to keep in mind - THINK GLOBAL, EAT

LOCAL. It implies that the next time you visit LADAKH,
try THUKPA and MOMOS because the weather is dry,
windy and cold. Similarly SARSON KA SAAG with MAKAI
ROTI will be ideal when you are in Chandigarh. But if you
experiment the same diet frequently in Kolkata, you will
surely gain fat.

ABCD OF HEALTHY EATING

= AWARENESS

= BALANCE

Be awareof what you are eating and its nutritional value. What amount ofcalories, fat and
carbohydrates are in the foods you eat? Read labels and become food-conscious to make healthy
eating decisions. It is also important to look atallthe foods and ingredients you are eating
rather than focus on just one. If not, you may inadvertently limit your access to quality foods
and drinks.
Balance yourdaily food selection to include whole-grain products, fruit, vegetables, dairy products and foods which are high in protein. You need more than 40 different nutrients for good
health, and no single food supplies them all. Offering balanced choices at every meal provides
necessary nutrients for proper growth and health.

Controlportion size and intake of foods high in fat, salt or sugar. Eat them in moderation and
choose other foods to provide the balance and variety that are vital for good health.

= CONTROL

= Drink

Drink lot of water. Normally an adult male requires 2.6 ltrs of water on a day. Similarly in
female the required amount is 2.0 ltrs. It helps detoxify the body and also rejuvenates the
skin.

EATING AS PER ACTIVITIES

Always fine tune your eating with your activity. The more hectic day
you are going to spend the better you should eat. There should be a fine
tuning between activity and eating.
As the sunrises, the bodys metabolic rate gets faster. We can simplify
this as in the morning if we sit and read a book our body will burn more
calories rather than in the sunset. It goes without saying that we should
eat full in the morning and less with the setting sun.
We get fat and unhealthy because we become careless about the stomach
and its necessities. It is important that we set our minds in a way that
suits our body too. If we eat a lot during hoildays, then we will end up
accumulating fat.

CHALTE CHALTE
Base your meals on starchy foods
Eat lots of fruit and vegetables
Eat more fish
Cut down on saturated fat and sugar
Try to eat less salt - not more than 6g a day
Get active and try to gain a healthy weight
Drink plenty of water
Dont skip breakfast

Thank you

By Team