Olive oil contains exactly the same number of calories as any other vegetables oil. Olive oil in right quantity is important to check your weight loss. 1g of oil / ghee / butter will give you 9kcal.

The craving for that Fried salty Fries can be replaced by baked vegetables chips. Try these to enjoy them a cup of tea. Carrot Spinach Kale Lotus stem Beetroot

Choose the all healthy DHOKLA ( besan and curd or dal fermented Dhokla ) all protein packed snack for your evening hunger pang with your home made mint chutney. Ditch the fried maida samosa.

Roti whole wheat or any millet roti is better than refined flour( maida) naan. Make your roti more nutritious by adding any green like spinach / kale / methi/ Bathua/ chulai/ soya leaves/ beetroot leaves/ radish leaves.

Everyone says I eat less still I gain weight or I never loose weight? Eating less is not the right way to loose weight. But eating right foods in right portion size at right time is important to loose weight . If you eat less you will loose muscle mass which is not advisable. To loose weight in a healthy way Control fats and sugars in your diet. Take adequate proteins. Have a rainbow of fresh fruits and vegetables . Sleep adequately. Exercise regularly and be active through the day. For any queries on your weight management do leave a comment please

Right choice

Eating all the five food groups keeps your body well Nourished and energised. To meet the nutrient requirements essential for good health, you need to eat a variety from each of the five food groups daily, in the recommended amounts. It is not necessary to eat from each food group at every meal . But they should be well distributed through the day as recommended for your age and gender. The five food groups to be included 1.Fruits and vegetables ( GLV,legumes beans). 2.Grains ( cereal) whole grains or high fiber cereals . 3.Lean meat, fish and poultry , fresh paneer ,tofu ,nuts ,seeds legumes and beans . 4.Milk and yoghurt, cheese, paneer( all should be low fat). 5.water.( plain or infused. Enjoy a wide range of nutritious foods 1.eat plenty of vegetables, legumes and fruits 2.eat controlled portions of cereals (including breads, roti rice, pasta and noodles), preferably wholegrain. 3.eat lean meat, fish, poultry and/or alternatives according to your age weight and height. 4.eat or drink milks, yoghurts, cheeses and/or alternatives. Low -fat milks are not suitable for children under two years, because of their high energy needs, but low fat varieties should be encouraged for older children and adolescent. 5.choose water as a drink 6.Eat no or less saturated fat and have moderate total fat intake. (Low-fat diets are not suitable for infants) 7.choose foods low in salt 8.eat less sugary and refined foods and avoid foods containing added sugars and palm oil 9.sleep soundly at night. 10.Exercise atleast 5 times a week.

Vegetables and fruits are rich source of micronutrients (iron, calcium, vitamin C, folic acid, carotenoids and phytochemicals) and macronutrients (complex carbohydrates/ fibre). Some vegetables and fruits provide very low calories, while some others provide good calories as these are rich in starch (such as potato, sweet potato, fruits as banana). Therefore, vegetables and fruits can be used to increase or decrease calories in the diet. At least 400grams (5 portions), of fruits and vegetables per day should be consumed in the diet by an individual. Vegetables and fruits consumptions can be improved by- Always include vegetables and fruits in the diet Eat fresh, locally available, seasonal vegetables and fruits. Eat a variety of choices of fruits and vegetables ( rainbow of coloured foods ) in a diet plan as different coloured fruits and vegetables contain different nutrients (phytochemicals). Eat fresh fruits and raw vegetables as snacks.

Eat foods in large amounts through the day which are in the form they grow . This is one of the best key to good health. Do include carrot cucumber tomato radish turnip onion beetroot baby spinach leaves salad leaves, iceberg salad etc in your daily meal .

DAILY CHANGES TO A HEALTHY YOU! Weight loss is a journey which if done with dedication and consistent attitude will surely bring the change to you in time. Always plan and make small decisions and targets in the right direction and stick to these little changes in your lifestyle everyday, to get results. Continuously make improvements in your ownself and make them your routine and you have the key to a healthier self. Making tiny changes in eating , exercising and being active through the day will gradually become a habit and slowly you will notice results which you wanted. No need to fast or do crash dieting! Just get into some lifestyle changes which can be maintained over time and do them with love and goal in mind. You will surely love and enjoy this journey towards achieving optimal health .

Asians Carry Weight around the waist and this Matters a lot for onset of many lifestyle diseases. Distribution of weight is important health measure. People who carry their weight in the middle that is around there waist have a greater risk of developing diabetes and cardiovascular diseases compared to people who carry their weight in their arms and legs. Male waist circumference should be less than 40 inches. Female waist circumference should be less than 35 inches. The more you weigh, the harder your heart has to work to give your body nutrients. Research has shown that being overweight contributes to the onset of many lifestyle diseases like. diabetes heart disease High blood cholesterol High triglycerides High blood pressure Pcod Thyroid The aim should be to have a diet and exercise program that will help you reach your goal weight and maintain a healthy body weight.

Ten Weight loss tips Follow for a week and see the difference in your body. Start your day with warm water and add lemon to it. 2-3 fruits a day Drink 3 litres water daily. Use less fat and oil . Avoid all refined flour foods. Abstain from all sugary foods Take whole foods Eat good quantity of green vegetables . Walk 20 minutes briskly Sleep 8 hours at a stretch.

Think before you choose a weight loss diet. Dairy free diet is for lactose intolerance patients. Keto diet is for with epilepsy patients. Gluten-free diet is for celiac disease patients. Vegan diet leads to many nutritional deficiencies. Intermittent fasting can drop your sugar levels and metabolism too.

RASBHARI ( yellow berry) Seasonal fruit gorge on it. Indian yellow berries ( rasbhari) Full of vitamin C and VitaminA. This fruit is rich in polyphenols and carotenoids providing antioxidant and anti-inflammatory properties. It is rich in Vitamin A ( good for vision)and C ( immunity booster). It also provides 4 grams protein per 100 grams. Rich source of B complex vitamins, thiamine and niacin and contains the minerals iron, phosphorus and some calcium. It is rich in pectin which helps in calcium absorption and thus keeping the bone health sound . Contains a high level of fructose, the beneficial sugar. The fruit has liver-protective properties. The pectin also regulates intestinal health. Rasbhari reduces cholesterol, regulates blood pressure levels.

8 Healthy eating tips for a healthy you. Eating seasonal Eating local Eating home grown Eating fresh and whole foods Eating with mindfulness Eating slowly to savour the food. Eating right portions Eating at right time.

Tips to reduce body weight: Never use drugs for losing weight, it can be dangerous Diets which you are using to reduce weight should be rich in proteins and low in carbohydrates and fats Increase the consumption of fruits and vegetables Eat at frequent intervals Decrease the consumption of sugar, salt, fatty foods, refined foods, soft drinks and fast food. Prefer low- fat milk/ toned milk. Lean meat. Include physical activity in your daily routine like aerobics, walk, yoga etc.

A healthy balanced diet consumed throughout your life-course helps in preventing and controlling malnutrition in all its forms as well as wide range of non-communicable diseases . But rapid urbanization/globalization, increased consumption of processed foods and changing lifestyles has led to a shift in our basic dietary patterns and thus leading to many deficiencies and medical conditions. Eating all food groups is the key to nutrition and health.

Portion size is very important, always control your portion size and you should include variety in your plates. Never suppress your cravings, in case you are craving for any particular food item always look for a healthy option and have it in small quantity. You need to make a balance between everything and enjoy whatever you are eating. Eating healthy is not always monotonous and challenging but you need to be innovative.

Going on a weight loss diet doesn t mean that you stop eating . But instead eating right foods at right time and in right quantity and adopting those eating habits in your lifestyle for a lifetime. The motive is not to starve but to be healthy for a life further.

Protein rich foods for vegetarians Milk and milk products All your pulses( dals ) legumes beans Nuts and oil seeds Soyabean and its Products