This document provides information on eating a healthy diet the natural way. It discusses the food pyramid and recommends getting carbohydrates from whole grains. It also emphasizes eating a variety of fruits and vegetables, including dark leafy greens and locally grown options. The document recommends consuming powerful Indian herbs like tulsi, mint and papaya leaf daily for their health benefits. It also discusses healthy sources of protein, fats, and spices to incorporate into the diet.

1. Heal Yourself- The Natural Way
Ms.Prachi Rege

2. What do you need to know to be Healthy?
Food Guide Pyramid
Sources of
Carbohydrates
(Grains)
Fruits and Vegetables
-Introduction to less
popular local
Vegetables and Fruits
Powerful Indian
Herbs
Important Spices and
Condiments
Benefits of Seeds Sources of Proteins
Best Oil for me The Rainbow Diet
Introduction to
Organic Food

3. Food Guide Pyramid

4. Vegetarian Food Guide Pyramid

5. Sources of Carbohydrates

6. Carbohydrate Sources (6-8 Servings)
What can you choose apart from staple Roti & Rice?
1. Oats 7. Sama Rice (Vari)
2. Wheat/ Jowar/ Bajra Daliya 8. Singhada
3. Ragi (Nachani) 9. Quinoa
4. Barley (Jav) 10. Root Vegetables
5. Brown Poha (Potato, Sweet Potato etc.)
6. Rajgeera 11. Brown/Red Rice
12. Corn
1 Serving
= 30 Gms
(2Tbsp)

7. Fruits and Vegetables

8. Fruits and Vegetables (9 servings a day):
1. Dark Green Leafy Vegetables
Common Name of the Leafy
Vegetable
Marathi/Hindi Name
Taro/Patra Alu/ Patra
Chawli Leaves Chawli
Amaranth Math
(Green and Red variety)

9. 2. Dark Green Leafy Vegetables
Common Name of the Leafy
Vegetable
Marathi/Hindi Name
Shepu/Dill Suva/Shepu
Carrot Leaves Gajar ke patte
Beet Root Leaves Beet Root Leaves

10. 2. Dark Green Leafy Vegetables
Common Name of the Leafy
Vegetable
Marathi/Hindi Name
Drumstick Leaves Shevagyacha
Pala/Sahajan
Mustard Greens Sarson ka saag
Radish Leaves Muli ke Patte

11. 2. Dark Green Leafy Vegetables
Common Name of the Leafy
Vegetable
Marathi/Hindi Name
Green Sorrel Ambatchuka/
Khatta Palak/
Chukka kura
Chandan Batwa Bathua in Hindi
Creeping Spinach/Vine Spinach Mayalu

12. 3. Other Vegetables
Common Name of the Vegetable Marathi/Hindi Name
Drumsticks Shevagyachya Shenga
Plantain Flower Kelphool
Methi, Palak, Green cabbage, Cauliflower, Gourds, Gilki, Karela,
Bhendi, Beans, Red Pumpkin, Tomatoes, Onion (Red and White) etc.
1 Serving of Vegetables = 100 Gms

13. 3. Some Beneficial Exotic Vegetables:
Red Cabbage
(Rich in Vitamin A, Iron and Antioxidant Anthocyanin)
Broccoli
(Anti Cancer and Anti microbial properties, Rich source of
Calcium, Vitamin ‘C’)
Celery
(Anti inflammatory, Cancer protection specially lung
cancer, Rich in Flavonoids, Vitamin ‘K’ and Vitamin ‘C’)

14. 3. Some Beneficial Exotic Vegetables:
Sweet Red and Yellow Bell Peppers
(Rich in Vitamin A, Vitamin C Antioxidant Lutein and
Zeaxanthins, Protection against Esophagus and Digestive Tract
Cancers)
Avocado
(Richest source of Heart Healthy MUFA fats, Potassium, Vitamin
‘K’, also helps to lower the chemotherapy related side effects)

15. Fruits
Common Name of the Fruit Marathi/Hindi Name
Kiwi/Chinese Gooseberry Kiwi
Grapefruit Papanas/Chakotra
Star fruit Carmbola
Other Fruits: Plums, Lychee, Red grapes, Watermelon, Papaya,
Strawberries,Blackberries, Ber, Karvanda, Amla, Pomegranate, Red
Guava, Kokum, Olives

16. Magical Herbs

17. Power your diet with these ‘Magical Herbs’:
1. Tulsi/Basil Leaves
Tulsi Leaf A Day Keeps Cancer Away
Characteristics:
*Anti bacterial, Anti inflammatory, effectively protects our body from all sorts
of bacterial, fungal and viral infections.
*Reduces Blood glucose and cholesterol levels. Decreases pain.
*Contains many Phytochemicals and helps cure many respiratory disorders
*Boosts Immunity and a great detoxifier.
How to take everyday?
Crush 5-6 leaves (Washed), add 1 Tbsp drinking water and 1 tsp Honey. Take it
on empty stomach.

18. 2. Mint/Pudina
Characteristics:
*Anti Bacterial, Anti inflammatory
*Decreases pain and acidity
*Contains 6-7 Cancer fighting Phytochemicals
*Boosts Immunity
*Improves Digestion, helps cure nausea
How to take Everyday?
*Add few chopped leaves to buttermilk, lemon or orange juice.
*Boil few leaves in water along with Ginger and drink ½ cup daily.
*Put chopped leaves in Wheat Atta to make ‘Pudina Parantha’
*Make Mint Chutney with Coriander and Green Chillies

19. 3. Papaya Leaf
Characteristics:
*Great for preventing and killing cancer cells
*Helps minimize the Chemotherapy related side effects
*Increases platelet count
*Contains lot of powerful antioxidants that boosts Immunity and fights cancer.
*Anti ageing, helps to reduce Indigestion and Heartburn, increases appetite.
*Cure for Dengue fever.
How to take Everyday?
Most recommend taking 10 leaves, cutting them up and boiling them in 1.5 Liters of water until
it boils down to ½ liter. Then let it cool. The tea can be kept in the fridge for 2 days in a glass
jar with a tight fitting lid. Drink as much as possible.

20. 3. Wheatgrass (Young grass of Wheat plant)
Characteristics:
*Richest source of Chlorophyll , raises blood Oxygen levels.
*Reduce Chemotherapy related side effects, shrink tumors and increase survival rate in cancer
patients.
*Improve symptoms of Ulcerative Colitis.
*Natural source of Vitamin A, C, Calcium, Selenium and Iron
How to take Everyday?
* Wheatgrass leaves are tough to digest, so crush 4-5 leaves, squeeze them to make juice.
Consume ¼ Katori juice every morning.
*Leaves can also be dried and consumed in the powder form.
Organic (24Mantra) Wheatgrass powder is also available in the market.
*You can grow your own wheatgrass by putting wheat seeds in water and then harvesting the
leaves.

21. 3. Other Exotic Herbs
(Oregano, Thyme, Marjoram, Parsley, Sage)
Characteristics:
*All the above herbs (Oregano specially) contains ‘Carvacrol’ which may help offset the spread
of cancer cells.
*Natural disinfectants.
How to take Everyday?
*Add to Pizza, Salads, Pasta, Sandwiches, Paranthas.
You can find above mentioned herbs in the dried form at many grocery shops.
(Brand name: Snapin (Duval Enterprises Pvt. Ltd ; 09819853372)
Sarwar (Sarwar Food Products, 02223090790)

22. Spices and Condiments

23. Most recommended Spices & Condiments:
½ Teaspoon a day 1-2 Teaspoon a day
Turmeric or ‘Haldi’ Fennel or ‘Saunf’
Black Pepper or ‘Kalimiri’ Ginger
Carom seeds or Ajwain’ Garlic
Cinnamon or ‘Dalchini’
Cumin or ‘Jeera’

24. The Wonder Seeds

25. The Wonder Seeds
Rich Source of fiber, Vitamin E, Proteins, Antioxidants
Name of the Seed Marathi/Hindi Name
Flax Seeds
Rich source of Omega 3
Fatty acids and Lignans
Javas/Alashi
White and Black Sesame
Seeds
Til
Onion Seeds Kalonji

26. The Wonder Seeds
Name of the Seed Marathi/Hindi Name
Pumpkin Seeds Bhopala Seeds
Sunflower Seeds Sūryaphulāchyā biyā/
Sūrajamukhī kē bīja
Melon Seeds Melon Seeds

27. The Wonder Seeds
Name of the Seed Marathi/Hindi Name
Pomegranate Seeds Anar Dana
Chia Seeds Sabja/Tukmaria
Fenugreek Seeds Methi seeds

28. Proteins

29. Proteins
Rich Sources of Proteins
1. Milk and milk products (Dahi, Paneer, Cheese; NOT ICE CREAMS)
2. All types of Dals, Legumes, Lentils, Pulses (Sprout them whenever possible)
3. Nuts and Seeds (Almonds, Walnuts, Pistachios, Cashews, Makhanas)
4. Eggs, Chicken, Meat, Fish, Seafood
5. Soybean and Soy products such as Tofu (Soya Paneer), Soya Chunks.
6. Quinoa
7. Threptin Biscuits
8. Protein supplements e.g. Whey, Casein etc

30. Best Oil for me

31. Which oil to choose?
Daily recommendation of Visible Fat (i.e. Oil, Ghee or Butter) = 3-4 Tsp (20gms)
Choose Avoid
Cold pressed/Kacchi Ghani Refined*
Olive oil, Extra Virgin Olive oil Combinations of oil such as Rice bran & Sunflower
Sunflower oil Hydrogenated or Partially Hydrogenated Fat-
In bakery products (Biscuits, Cookies, Ladi Pav, Cakes,
Pastries), readymade soup packets, ice creams and other
junk foods
(Read the Nutrition label)
Safflower/Kardi oil
Peanut oil
Soyabean oil
Rice Bran oil Shortening and Vanaspati
Coconut oil Avoid refrying in the same oil. Change oil after 1use
Mustard oil and Til oil Fresh cream, Heavy cream

32. The Rainbow Diet

33. The Rainbow Diet
STRAWBERRIES
RED GUAVA
CHERRIES
POMOGRANATE
APPLE
TOMATO
RED PEPPER
WATERMELON
PUMPKIN
MANGOES
MUSKMELON
ORANGE
PINEAPPLE
PAPAYA
YELLOW AND ORANGE PEPPERS
BRINJAL
RED GRAPES
PLUMS
RED ONION
BLACK RAISINS
RED CABBAGE
BLACKBERRIES
GREEN LEAFY VEGETABLES
AVOCADO
CAPSICUM, CHILLIES
CABBAGE
BROCCOLI
KARELA
KIWI
WHITE BEANS
GARLIC
WHITE ONION
RADISH
MUSHROOMS
CAULIFLOWER

34. Introduction to The Organic Food

35. What is Organic Food?
Organic food is food which is produced using environmentally and animal friendly farming
methods on organic farms. These methods are legally defined and any food sold as ‘Organic'
must be strictly regulated.
1. Fewer Pesticides, insecticides and other chemical fertilizers
2. Less cadmium: 48% lower concentrations of the toxic heavy metal cadmium in
organic crops.
3. Less nitrogen: Nitrogen concentrations - linked in some studies to an
increased risk of certain cancers such as stomach cancer – were found to be
significantly lower in organic crops.
4. More Antioxidant and nutrient content

36. Brands available in India:

37. GO ORGANIC…..
GOOD FOR NATURE
GOOD FOR YOU