for Healthy diet
|The food you eat is crucial to
virtually every bodily process and function. It paves the way for
you to have a healthy baby, helps to prevent or promote disease, may
sharpen or weaken mental acquity, may even affect your mood.
Many factors are involved in answering the question "what should I
eat?". But here are some basic pointers to keep in mind - before you
open your mouth
The Eight Point Plan
- Eat plenty of fiber,
pulses, whole grains, foods made with wholegrain flour (such as
wholegrain bread), and fruit and vegetables give you the benefit of
fiber as well as its associated essential fatty acids, minerals, and
vitamins. Grains are better only coarsely ground.
- Eat plenty of fresh
fruit and vegetables, especially green leafy ones. These give you
the vitamins, minerals, essential fatty acids and fiber you need.
Peel the fruit as little as possible (peel and pith are nutrient
rich). Cook vegetables lightly by steaming or stir frying, and eat
some raw everyday to benefit from their hormones and enzymes.
- Cut down your fat
intake ( especially saturated fat ). Choose fish, offal (organ
meat), game, poultry, whole grains, pulses, nuts and seeds, or
sprouted seeds, rather than red meat and cheese.
- Cut down your sugar
intake. Use sugar as flavoring rather than as a food. Avoid cakes,
sweets, chocolates, biscuits, puddings, ice-creams, jam, fruits
canned in syrup, soft drinks, sugar in tea and coffee, and milk
- Cut down your salt
intake. Instead of adding salt to your food use herbs, spices, fresh
ginger, horseradish, lemon juice, tomato puree, vinegar, soy sauce,
vegetable stock, yeast extract, chutney, and other flavorings.
- Cut down your
consumption of processed food to avoid the " empty calories" of
saturated fats, added sugar, refined cereal grains, and
- Drink only moderate
amounts of alcohol.
- If you are overweight,
exercise more and consume the amount of food and drink that will
enable you to reach and keep to your optimal body weight