A healthy diet is considered to have a lot of variety, moderation and balance of the vital nutrients required for the body. It is not about following strict food philosophies or depriving yourself completely of foods that you may love.

A single food item cannot supply the required nutritional content and hence, the diet regimen should comprise of a variety of foods that contain all these nutrients required by the human body.

The following tips will give you an insight into healthy eating habits:

• The food items you eat should be rich in the different nutrients like carbohydrates, proteins, fats, vitamins, mineral and amino acids

• Rice, cereal and pastas, whole grains and a variety of breads can be consumed as staple food

• Include green leafy vegetables, fruits, dairy products, fish, poultry, meat and other protein rich foods in your diet

• Sweet vegetables like winter squashes, corn, carrots, beetroots, sweet potatoes add natural sugar content to your body and reduces your craving for high sugary deserts

• Bright, deep colour vegetables and fruits contain a lot of antioxidants and high concentration of vitamins and minerals

• Include Soya beans in your diet on a regular basis as they contain a lot of important nutrients even if eaten in small quantities

• Eat at regular routines and split your heavy meals into lighter portions to avoid excessive intake of food. Avoid irregular meal routines

• Keep a track of the calorie intake and avoid food items containing a lot of fats and oil

• Drink plenty of water to flush out the harmful toxins out of your body

• Avoid consuming soda-based products on a regular basis

• Reduce fat intake by consuming low-fat dairy products and lean cut meats

• Avoid eating between meals. In case you are still hungry, fill your stomach with nourishing and nutritious foods like green salad dressings, raw vegetables or fresh fruit juices instead of oily and fatty snacks

• Do not eliminate foods that you do not like but include them in small portions in your meal

• Avoid eating a lot of chicken and red meat

• Do not totally refrain from your favourite delicacies by try and eat small portions instead of overloading your meals with junk food

• Do not rush through your meals. Have a lively conversation and chew the food properly. Relax while eating to ensure that the nutrients are properly absorbed in your body. Avoid eating restlessly and anxiously as it is not good for your body

• Balance the variety of meals you like to have in order to distribute the nutrients that you consume on a daily basis

• Limit refined products like refined grains, salt and sugar

• Change your diet regimen gradually so that you adapt your taste to the new routine

• Work on practical changes in eating habits instead of overdosing a lot of restrictions that you may not enjoy

• Stop eating before you feel too full and eat just enough quantity to satisfy your hunger

Jason Ladock

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