INGREDIENTS OF A HEALTHY DIETARY HABIT

INGREDIENTS OF A HEALTHY DIETARY HABIT

·         Choose complex carbohydrates such as

o        Whole wheat flour (instead of white wheat flour)

o        Fresh fruits and vegetables (instead of fruit juice)

o        Brown rice (instead of white rice)

o        High-fibre biscuits (instead of high-sugar biscuits)

·         Include proteins (fish, meat, dairy products, pulses or legumes) in every meal.

·         Avoid refined sugar and sweet foods with very high Glycaemic Index (GI), where the blood glucose level rises instantly by eating these foods.

·         Avoid saturated fats (clarified butter, hydrogenated oil, butter, cheese, red meats, etc.), specially trans-fats (from processed food).

·         Healthier sources of fat are olive or canola oil, rice bran, groundnut, mustard, safflower, soybean cooking oils, small portion of nuts like walnuts, pistachios, almonds, egg whites and fish.

·         Have more of fibre in the form of fruits and vegetables (with bright colours), oats, whole grain cereals and carbohydrates like kidney beans, gram and lentils.

·         Incorporate at least 2-3 portions of skimmed milk products daily as they are rich in zinc and selenium that help prevent skin inflammation.

·         Drink 8-10 glasses of water everyday as they act as a body purifier, by removing toxins and waste from the body.

·         Avoid dehydrating foods and beverages like cola, chocolate, tea, coffee and alcohol.

·         Avoid starchy foods like rice, potatoes, pasta, red meat and fried foods.

·         Dry coconut and groundnut should also be avoided.

·         Various nutrients, especially certain vitamins like C, E, A, B complex and minerals like zinc and selenium help improve skin health and appearance and should be combined with a balanced diet to provide complete nourishment to the body.

·         Almonds and fish oil help keep the skin moisturized and looking younger as they are rich in vitamin E and omega-3 fatty acids.

·         Apples contain vitamins and pectin, which helps in absorbing unhealthy oils and toxins from skin and neutralize skin-damaging toxins.

·         Avoid drinking tea or coffee, and replace them with green tea or buttermilk as it is rich in antioxidants, which shield your skin from ageing.

·         Eat at least 3 meals with small snacks spaced throughout the day.

·         Masticate (chew) your food properly before swallowing.

·         Never skip your meals.

·         Avoid fasting in the day and eating at night.

·         Regular meal times and consistent quantities help keep blood glucose on track.

·         Small portion sizes may prevent blood sugar from getting too high very rapidly.

·         Remember that consuming excess of even healthy foods can also be harmful.

·         Include 30 minutes of moderate physical activity like walking to stay healthy and active.

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