EAT RIGHT STAY RIGHT

The best six doctors anywhere And no one can deny it Are sunshine, water, rest, air Exercise and diet. These six will gladly you attend If only you are willing Your mind they'll ease Your will they'll mend And charge you not a shilling. Nursery rhyme (Wayne Fields) Eating is one of the most important events in everyones life. We enjoy eating and it is part of our culture. We are born with the desire to eat and grown up with rich traditions of eating. Eating is a paradox and a mystery that our ancestors tired and modern scientist are trying to solve. Eating right does not always mean that you have to go on a religious regime of self-deprivation, especially of the food we truly love; it is not also about how to stay inhumanely thin. To eat healthy is to eat smartly Apart from just knowing what to eat it is also important that you know how to eat. Once we get the habit of good eating, this can improve our health by adding the needed energy, sharpening up our memory, as well as establishing sound mood. Lets first know about the importance of the first meal of the day the breakfast. Breakfast is the most important meal of the day because it is the first meal of the day and the foods we eat play a large role in how the body is able to cope with the stress and pressures of the day. But there is a major difference between just having a breakfast and eating a healthy breakfast. Since we live in a fast paced world there is a tendency to simply hash up a quick meal which is usually high in fat rather than the required amount of vitamins, minerals and carbohydrates. Healthy breakfast should contain some amount of protein and some amount of fiber. Also avoid sugary cereals, pastries and syrups a s they are digested extremely quickly and will tend to leave you rather hungry as well as tired in merely a

couple of hours. This is the first reason that fiber and protein make up such an important part of a healthy breakfast as they ensure that you do not feel hungry until lunch time. Skipping breakfast with an intention of losing weight is not a wise idea. This will lead to long hours of fasting and hence hungrier which results in one binging on food resulting in weight gain rather than weight loss. Before moving further let me first give you some donts when one would like to lose weight. Dont skip breakfast Dont deprive yourself Dont eat too fast Dont ignore hidden calories Dont weigh yourself too often Dont eat too little Dont cut out on snacks (snack wisely) Dont stick to a boring menu Dont avoid exercise.

Why should you eat slowly? It takes time for your body to recognize you have eaten and for the feeling of hunger to go away. Eating too quickly may cause you to eat more food over the same period of time. Savor your food. Not only does it take longer to eat when you fully enjoy each bite, but you may find eating to be more satisfying

The first thing that comes to mind when on a diet is, avoiding simple table sugar instead using artificial sweeteners. Artificial sweeteners, as we all know are attractive alternatives to sugar because they virtually add no calories to your diet and you need only a fraction compared with the amount of regular sugar. But artificial sweeteners have been the subject of intense scrutiny for decades. Critics of artificial sweeteners say that they cause a variety of health problems including cancers. But according to the U. S. National Cancer Institute and other health agencies, there are no sound scientific evidences that any of the artificial sweeteners approved for use by FDA causes cancer or other serious health problems. Artificial sweeteners currently approved by the FDA are a) Acesulfame potassium (Sunnett, sweet one) b) Aspartame (Equal, Nutrasweet) c) Neotame d) Saccharin (Sugar twin, sweet N low) e) Sucralose (Splenda)

The best bet is to consume them in a moderate amounts keeping the intake well below the Acceptable Daily Intake. Another element that comes to mind when talking about sugar is, salt (sodium). Sodium is essential in small amounts. Your body needs some sodium to function properly because it a) Helps to maintain the right balance of fluids in your body. b) Helps transmit nerve impulse c) Influences the contraction and relaxation of muscles. (Kidney balances the amount of sodium stored in the body. When sodium is low kidneys hold on to the sodium and when sodium is high it excretes sodium. But for some reasons if the kidney cant eliminate enough sodium, the sodium accumulates in the blood, sodium attracts water, hence blood volume increases, increased blood volume makes the heart to work harder.) A dietary guideline recommends limiting the sodium to 2300 mg a day for adults. 1 tsp of table salt has 2325 mg of sodium 1 cup of low-fat milk has about 107 mg of sodium 1 tsp of soy sauce has about 1000 mg of sodium. So, watch out when you add salt in your food. Carbohydrates- Despite the bad rapport, carbohydrates are vital to health for a number of reasons a) They provide energy body uses carbohydrates as its main fuel source. b) Protecting against disease whole grains rich in fiber reduces the risk of CVD, fiber also protects against obesity and type 2 diabetes and fiber is also required for digestive health. c) Controlling weight So choose carbohydrates wisely

a) Emphasize on fiber-rich fruits and vegetables b) Choose whole grains c) Stick to low-fat dairy products d) Limit simple sugars. The market is flooded with lots of multigrain products but multigrain and whole grains are not interchangeable terms. Whole grain means that all parts of the grain kernel the bran, germ and endosperm are used. In contrast, multigrain means that a food contains more than one type of grain; it doesn't tell you whether they're whole or refined grains, or a mix of both. So whole-grain foods are a healthy choice because they contain nutrients, fiber and other healthy plant compounds found naturally in the grain. Fats are essential for health because it supports a number of your body functions. The fat soluble vitamins (A, D, E) require the presence of fat to dissolve and nourish your body. Harmful dietary fat: a) Saturated fat - they are mainly from animal source. They increase the cholesterol and increases the risk of CVD and diabetes. b) Trans fat most trans fat are made during food processing. Fats that have a high percentage of saturated fat and trans fat are solid at room temperature. e.g., Butter, margarine and vanaspati Trans fat is made by adding hydrogen to vegetable oil through a process called hydrogenation, which makes the oil less likely to spoil. Using trans fats in the manufacturing of foods helps foods stay fresh longer, have a longer shelf life and have a less greasy feel. Commercial baked goods such as crackers, cookies and cakes and many fried foods, such as doughnuts and french fries may contain trans fats. Shortenings and some margarines can be high in trans fat.

Is margarine better than butter? Margarine is made from vegetable oils, so it contains no cholesterol. Butter, on the other hand, is made from animal fat, so it contains cholesterol and high levels of saturated fat. But not all margarines are created equal and some may even be worse than butter. In general, the more solid the margarine, the more trans fat it contains. When selecting a spread, be sure to check the Nutrition Facts panel and pay particular attention to the grams of saturated fat and trans fat. Healthier dietary fat: a) Monounsaturated fat (MUFA) b) Polyunsaturated fat (PUFA) Unsaturated decreases the risk of heart disease and also the risk of diabetes. MUFA and PUFA are liquid at room temperature e. g., sunflower oil, olive oil, peanut oil etc., Healthy snacking Eating nuts as part of a healthy diet can be good for your heart. Nuts, which contain unsaturated fatty acids and other nutrients, are a great snack food, too. Nuts contain a lot of fat; as much as 80 percent of a nut is fat. Even though most of this fat is healthy fat, it's still a lot of calories. That's why you should eat nuts in moderation. Ideally, you should use nuts as a substitute for saturated fats, such as those found in meats, eggs and dairy products. Instead of eating unhealthy saturated fats, try substituting a handful of nuts. According to the Food and Drug Administration, eating about a handful (1.5 ounces, or 42.5 grams) a day of most nuts, such as almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts, may reduce your risk of heart disease. Fat Burning foods Fat burning foods are food rich in fiber, proteins and poor in fat. Protein foods do require more energy to digest than carbohydrates. The protein content of these foods

boosts your metabolism and increases the rate at which your body burns stored fats. Fiber also provides high satiety value, so you feel fuller, longer. Top ten fat burning foods 1) Whole grains (great source of fiber) 2) Beans (high in quality protein) 3) Hot chillies (full of vitamins) Note: limit the intake as in excess it causes heartburn. 4) Lean meat (excellent source of protein) 5) Low fat dairy products (contains high suppressant protein called casein) 6) Eggs (source of high protein) Note: if worried about cholesterol avoid egg York. 7) Green tea ( high amount of polyphenols) 8) Green leafy vegetables (packed with vitamins, minerals and fiber ) 9) Berries (powerhouse of nutrition) 10) Almonds (loaded with vitamins, minerals and antioxidants) So next time you go for shopping for groceries remember this list.

The food pyramid plan Guidelines for choosing foods are widely represented in various food pyramids. The triangular shape of the pyramid shows you where to focus when selecting foods. Foods to eat the most of create the base of the pyramid, and foods to eat in smaller amounts or less frequently are shown farther up the pyramid.

Asian diet pyramid

Vegetarian Diet Pyramid

Basic principles of all food pyramids With the variety of food pyramids available, you may wonder which one to follow. It may help to know that the basic principles of food pyramids are largely the same and generally emphasize the following: a) b) c) d) e) f) Eat more fruits, vegetables and whole grains. Reduce intake of saturated fat, trans fat and cholesterol. Limit sweets and salt. Drink alcoholic beverages in moderation, if at all. Control portion sizes and the total number of calories you consume. Include physical activity in your daily routine.

Food pyramids place foods in categories such as dairy products or meat and beans to help guide your food choices. No single food provides all of the nutrients that your body needs, so eating a variety of foods within each group ensures that you get the necessary nutrients and other substances that promote good health The topic of healthy eating is a long unending story which can go on for hours but before concluding Some helpful tip : A) Never shop for food on an empty stomach: If you shop on an empty stomach you are more prone to make impulse purchases that may not be the healthy food you were after. B) The rainy season is usually associated with lots of cases of food poisoning. If you develop food poisoning a) Rest and drink plenty of fluids b) Dont use anti-diarrheal medications because it may slow the elimination of the bacteria from the system. C) Unless very hungry, do not eat for 2-3 hours before bedtime

D) Eat enzyme rich foods regularly sprouts, grapes, figs, bananas, papayas, pineapples, kiwi and mango. E) Ancestral diet: consider the diet your ancestors had for thousands of years. You will likely to do well on such a diet (with modification based on modern nutrition).

Final thoughts

Although maintaining healthy eating habits can make enormous improvements to one's health, it's only one essential part of healthy living. The other parts are proper and adequate physical activity, mental and spiritual well being, and adequate rest. All need to be addressed in order to achieve better health. There are no quick-fix solutions. No single food or pill - no matter how healthy - will bring good health that lasts. Good health is based on balanced approach to life on all levels of existence. But, life is change. The demands of life change. We change. Thus good health is a moving target, and the balance needs to be continually maintained by making adjustments. It's a life long process that should be practiced every day. Finally, we are all different what works for one person may not work for another - thus it's important to learn about and experiment with nutrition to find out what works and what doesn't.