1) Breakfast is the most important meal to give a kick start to your day. Do not skip it. Prefer fresh homemade breakfast rather than the packet foods.
2) Choose healthier snacks for your mid meal. For example, instead of binging on a packet of chips, biscuits or cupcake, nourish your body with healthy options like a fresh fruit, handful of dry fruits, fruit smoothie, peanuts, roasted chana, homemade laddoos or chikki.
3) Drink plenty of water throughout the day. Reach for plain water first instead of sweetened drinks when thirsty.
4) Keep yourself away from all devices (Television, mobile phones, tablets, play station) while having your meal. Chew every bite slowly. Let dinnertime be your family time.
5) Make a habit of reading food labels/nutrition chart. Avoid foods that contain high amounts of saturated fats, cholesterol and sugars.
6) Include a variety of colorful foods in your meal; Red (Apple, Watermelon, Pomegranate, Beetroot); Orange (Oranges, Muskmelon, Carrot); Yellow (Mango, Sweet lime, Corn, Bell pepper); Green (Leafy vegetables, Blueberries, Grapes). Every colour has its own importance in maintaining good health.
7) Include good quality proteins in your meals such as Soy, Milk, Curds, Cottage cheese, Eggs, Chicken, Fish.
8) Minimize the frequency of eating sugary and refined food products such as Cakes, Pastries, Doughnuts, Cookies, Pizza, Burger, and Noodles. They can be a part of occasional treat.
9) Packet foods (Chips, fries, instant noodles), canned juices/drinks, Sodas have a negative health effect. Avoid them.
10) Play hard and sleep well. Give at least 1 hour/day to the sport of your choice; cricket, basketball, badminton, swimming, dancing, etc. A 7-8 hour sleep is must.
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