it’s important to know that healthy eating is completely different from dieting. Healthy eating is not simply about losing weight, or reaching ‘ideal’ body shape. It does not involve totally avoiding food, or surviving on the celebrity fad diet. Healthy eating is, fundamentally, about balance.Balance means balancing between eating the food you enjoy, and not eating too much of it. ‘Dieting’ is short-term, whereas healthy eating is something that can be continued throughout your life. Document credit - http://www.sastasundar.com/

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Healthy eating

2. CONTENTS:
Preface
Three simple rules of healthy eating
Eating a balanced diet
Having a healthy attitude towards diet
Eat “trendy”
ABCD of healthy eating
Eating as per activities
CHALTE CHALTE
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3. PREFACE:
To begin with, it’s important to know that healthy eating
is completely different from dieting. Healthy eating is not
simply about losing weight, or reaching ‘ideal’ body shape.
It does not involve totally avoiding food, or surviving on
the celebrity fad diet. Healthy eating is, fundamentally,
about balance.Balance means balancing between eating the
food you enjoy, and not eating too much of it. ‘Dieting’ is
short-term, whereas healthy eating is something that can
be continued throughout your life.

4. THRE SIMPLE RULES OF HEALTHY EATING :
Eating a balanced diet
Having a healthy attitude towards food
Eat trendy

5. HAVING A HEALTHY ATITUDE TOWARDS DIET
A balanced diet is one that provides the body with all
the essential nutrients, vitamins and minerals required to
maintain cells, tissues and organs as well as to function
correctly.
A balanced diet comprise of:
1. Fruits and vegetables
2. Food that contain starch and fibre ex. Oats, brown
rice, potatoes, bread etc.
3. Protein rich foods such as eggs, fish, meat , beans etc
4. Milk and dairy products like paneer, curd etc.
5. Food that contain good fats (in proportion) like
butter, ghee, olive oil, etc.
When it comes to a healthy diet, balance is the key to
getting it right. This means eating a wide variety of foods
in the right proportions, and consuming the right amount
of food and drink to achieve and maintain a healthy body
weight.
Fruits and Vegetables

6. EATING A BALANCED DIET :
A balanced diet is one that provides the body with all
the essential nutrients, vitamins and minerals required to
maintain cells, tissues and organs as well as to function
correctly.
A balanced diet comprise of:
1. Fruits and vegetables.
2. Food that contain starch and fibre ex: Oats, brown
rice, potatoes, bread etc.
3. Protein rich foods such as eggs, fish, meat, beans etc.
4. Milk and dairy products for ex: Paneer, curd etc.
5. Food that contain good fats(in proportion) for
example - Butter, ghee, olive oil, etc.
When it comes to a healthy diet, balance is the key to
getting it right. This means eating a wide variety of foods
in the right proportions, and consuming the right amount
of food and drink to achieve and maintain a healthy body
weight.
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1 : Eat most - Cereals
2 : Eat a lot - Fruits & vegetables
3 : Eat little - Meat, fish, etc.
4 : Eat Less - Oil, sugar, preseved food

7. EAT “TRENDY”
Trendy means what ever is IN. We follow the fashion
which is current and we call it being trendy. The same
manner EAT TRENDY. Eat whatever is fresh ie. which
is seasonal. Eat spinach, Cabbage, Coriander leaves, Cau-liflower
etc in winters and Egg plant, cucumber, pepper,
toriya, gourd etc during summers.
Also it is important that we eat locally produced food
as much as we can. Ayurveda recommends tweaking our
food habits according to the seasons. Also we all must
have noticed that the seasonal veggies/fruits tastes much
better than the once stored in the cold storage.
One more thing to keep in mind - THINK GLOBAL, EAT
LOCAL. It implies that the next time you visit LADAKH,
try THUKPA and MOMOS because the weather is dry,
windy and cold. Similarly SARSON KA SAAG with MAKAI
ROTI will be ideal when you are in Chandigarh. But if you
experiment the same diet frequently in Kolkata, you will
surely gain fat.
Trendy Eating Habits

8. ABCD OF HEALTHY EATING
Be aware of what you are eating and its nutritional value. What amount of calories, fat and
carbohydrates are in the foods you eat? Read labels and become food-conscious to make healthy
eating decisions. It is also important to look at all the foods and ingredients you are eating
rather than focus on just one. If not, you may inadvertently limit your access to quality foods
and drinks.
A
= AWARENESS
Balance your daily food selection to include whole-grain products, fruit, vegetables, dairy prod-ucts
and foods which are high in protein. You need more than 40 different nutrients for good
health, and no single food supplies them all. Offering balanced choices at every meal provides
B
= BAALNCE necessary nutrients for proper growth and health.
Control portion size and intake of foods high in fat, salt or sugar. Eat them in moderation and
choose other foods to provide the balance and variety that are vital for good health.
C
= CONTROL
Drink lot of water. Normally an adult male requires 2.6 ltrs of water on a day. Similarly in
female the required amount is 2.0 ltrs. It helps detoxify the body and also rejuvenates the
D
= Drink skin.

9. EATING AS PER ACTIVITIES
Always fine tune your eating with your activity. The more hectic day
you are going to spend the better you should eat. There should be a fine
tuning between activity and eating.
As the sunrises, the body’s metabolic rate gets faster. We can simplify
this as in the morning if we sit and read a book our body will burn more
calories rather than in the sunset. It goes without saying that we should
eat full in the morning and less with the setting sun.
We get fat and unhealthy because we become careless about the stomach
and its necessities. It is important that we set our minds in a way that
suits our body too. If we eat a lot during hoildays, then we will end up
accumulating fat.

10. CHALTE CHALTE
• Base your meals on starchy foods
• Eat lots of fruit and vegetables
• Eat more fish
• Cut down on saturated fat and sugar
• Try to eat less salt - not more than 6g a day
• Get active and try to gain a healthy weight
• Drink plenty of water
• Don’t skip breakfast

11. Thank you
By Team