Road to healthy living …

                                                                                    Dept. of Nutrition -  MVH                                                                                                                                     
Women must take greater care of their nutrition in order to remain   healthy and fit.

Eat healthy 

• Plan an individualized diet according to dietary habits and nutritional requirements with the help of health professionals. 

• Eat small regular meals at frequent intervals rather than heavy meals once or twice a day.

• Avoid fasting and feasting.

• Enjoy a variety of food.

• Get rid of the packets of fried snacks and replace with fresh vegetables and fruits.

• Use low- fat milk and milk products.

• Avoid nibbling high calorie food between meals.

• Eat slowly and take more time to chew the food. 

• Don’t eat left over foods.

• Leave the table as soon you finish eating.

• Stock your house with healthier food choices.

• Shop for groceries after a full meal. If you are hungry you may buy more than you need!

• Limit the amount of money you take with you when you go shopping.

EXERCISE: 

• Exercise reduces the triglyceride and cholesterol in the blood.

• Exercise helps decrease excess fat and thereby increases the body’s cell sensitivity to insulin and helps maintain good glycemic control

• The time of exercise varies from person to person and his\her individual preference. Exercise in the morning hours if possible. 

• Avoid exercising after heavy main meals.

• Skipping, jumping, jogging. and walking are good activities.

Make changes in your LIFESTYLE 

• Reduce the time spent in watching TV.

• During leisure time instead of watching TV try to do some walking on the terrace.

• Do gardening.

• Walk to the nearby temple or church and close- by places instead of using a vehicle.

• Pick up your children from school. 

• Do not sleep during leisure time.

• Climb the stairs instead of using the lift.

• Park at the far end of the shopping centre parking lot and walk to the store. 

HEALTHY VS UNHEALTHY FOODS:

FOOD	HEALTHIER CHOICE…	STAY AWAY FROM…
Cereals	All whole grains cereals such as Whole wheat, oats, brown rice, brown bread.	Maida, polished rice, refined food products.
Pulses	Dhal or grams with outer skin. Sprouted pulses.	Deep fried foods such as vada, bonda, savouries.
Vegetable	Vegetables rich in fiber like greens, brinjal, cauliflower, gourds. Salads and soups	Fried, deep fried items and pickle.
Fruits	All varieties of fresh seasonal fruit	Fruit juices & dry fruits.

Dairy Products	Skimmed milk, Unsweetened yogurt, curd, buttermilk.	Cheese, ghee, ice cream, milk cream, whole milk powder.
Meat products	Fish, chicken, egg – Boiled, steamed, grilled, roasted, and stewed.	Red meat, organ meat, deep or shallow  fried preparations.
Oils	Groundnut, sunflower, safflower, gingelly oil, rice bran oil, corn oil & olive oil.	Palm oil,coconut oil, vanaspathi, refined& processed oils.

Eat balanced meals, exercise and maintain a positive outlook and you will be on your way to a healthier body, mind and soul.

Eat less, work more.                                                                                                       Moderation is the key