Healthy food plate includes - 1) Whole grains and whole grain products,millets like jowar,ragi,jaw etc. 2) Protein rich foods like all pulses and legumes,milk and milk products like cottage cheese,curd etc, animal foods like chicken,fish etc. 3) Fruits like apple,orange,guava,pomegranates etc . 4) Green vegs like bottle gourd,all gourds like ridge gourd,raw papaya,vindi,parwal etc. 5) Leafy vegs such as amaranth,drumstick leaves,spinach etc. 6) Other vegs such as pumpkin,turnip,radish,brinjal,cucumber,yam etc. 7) Healthy cooking oils such as canola oil,gingely oil,sesame seed oil,olive oil etc. 8)All nuts like walnuts,hazel nuts,pine nuts etc and in seeds includes flax seeds,watermelon seeds, pumpkin seeds etc. 9) brown sugar,jaggery,organic honey,peanut butter/almond butter,desi ghee etc in required amounts. Whereas junk food plate includes : - 1) Highly salty fully processed foods or packaged foods like chips,wafers,instant noodles, kurkure etc. 2) Empty calorie foods like veg/non-veg rolls,veg/non-veg chowmeins, cakes,pastries, pizzas,momos,cold drinks etc. 3) Other street foods like aloo chops,samosas, pani pooris, bhel pooris,chats etc. Health benifits of having healthy foods(home cooked) : - A) Less chances of weight gain. B) Decreased chances of diabetes mellitus occurrence. C) Reduces chances of atherosclerosis and other heart issues. D) Decreased chances of infertility issues. F) Reduces the chances of thyroid issues. and last but not the least- G) Reduces the increased chance of cancer of all sorts. Bad health impacts of high intake of junk foods :- A) Increased chance of obesity. B) High risk of heart stroke and other cardiac issues. C) High risk of diabetes mellitus. D) High risk of cancer of all forms like liver cancer,kidney cancer, uterine cancer etc. E) Increased chance of neurological disorders. and last but not the least F) High risk of thyroid issues. Healthy eating practices : - 1) Don't skip prime meals such as breakfast,lunch,snacks and dinner. 2) Try to have breakfast within 2hours of waking up from bed. 3) Try to have small frequent meals on each 2.5hours of gap rather than having 3 large meals. 4) Try to have healthy carb and healthy protein rich low fat containing healthy breakfast. 5) Try to have less deep fried oily,less gravy,spicy and masala rich foods daily. 6) Try to have early dinner that too light foods in night time for proper digestion,no non- veg items in dinner time should be included. 7) Instead of having excess tea or coffee try to have green tea or any herbal teas along with healthy nuts like almonds or roasted chana or makhanas etc in evening time snacks. 8 ) Try to plan your next day meal before one day to have a clear cut knowledge about the the foods you are eating daily,how much quantity eating and how much water drinking. 9) Try to chew the foods properly while eating inorder to avoid digestion issues. 10) Try to avoid munching on chips,kurkure,wafers etc rather than carry a fruit or nutrichoice digestive biscuits or nuts or roasted seeds like flax seeds,chia seeds,pumpkin seeds etc. Lifestyle modifications : - Lifestyle modification is quite essential along with having a healthy diet.Under lifestyle modification comes 1) Regular exercise- Exercise in the forms of brisk walking,jogging or running,aerobic exercises,yoga asanas etc daily from 45mins to 1hour,slowly increase the exercise timing. 2) Stress management - Stress reduction is very essential to lead a healthy life. Stress can be reduced either by doing yoga pranayams or listening soothing music,doing meditation etc. 3) Proper sleep - Proper sleep is also very essential to lead a healthy life. One need to sleep for minimum of 6-7hours in night time.If facing problem in sleep then try to read a good book before going to bed or listen a nice music for getting a sound sleep in night time. Therefore,try to maintain a healthy routine life along with a proper balanced diet to get rid off all chronic health issues like cancer,cardiac issues,renal issues etc. Thus,eat healthy and stay fit forever.
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