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Healthy eating is the key to a healthy lifestyle. There is no such things as bad or good food, MODERATION AND BALANCE is the key. The food we eat, can have a huge impact on our health and well being.

1. Avoid fatty and cholesterol rich foods such as fried foods, fatty meats, commercialised fried foods, whole milk products to avoid saturated fatty acids, sodium and trans fats.

2. Avoid alcohol or should be used in less amount , once in a week ( depend on the quantity and irrespective of any diseases).

3. Eat less refined carbohydrates such as refined flour and its products, potato chips, sugars, white rice, cookies, etc.

4. Eat more fibre such as oats ( soluble fibre helps to reduce cholesterol) , dalia, multigrain flour and good fat such as combination of the oils to maintain MUFA &PUFA balance or use olive oil good source of MUFA.

5. Always chew your food slowly and drink a glass of water before your meal instead of immediately after your meals for better digestion of your food.

6. Eat in a quiet and settled atmosphere with regular meal timings.

7. Always go for detoxification through plenty of liquids and diets once in a week to remove toxic substances from the body which helps to maintain your digestive system.

8. Always be active by not sitting idle . Always do your household works yourself.

9. Do not reheat your foods and always use fresh fruits and vegetables rather than canned.

10. Always try to use leftovers in the form of sandwiches, stuff chapaties , rolls ,etc

11. Do regular physical activity to stay away from heart disease and other deadly diseases and to maintain your ideal body weight.

12. Take almonds, walnuts High in omega 3 fatty acid and Vitamin E, helps to reduces LDL cholesterol , antiaging properties.

13. Use garlic in your food, the active ingredient ALLICIN reduces blood lipids.

1. Specially women feel that they need to lose weight . They make resolution and go on diets , yet their weight loss dreams boomerang.

2. A family weddings round the corner and you want your pictures to stand out.

3. Women want to lose weight specially on short notice of marriage date ( within 10 days) to look fab so they go on strict and highly starving diet for 10 days and after or during marriage they eat like that they never eat before.

4. They go back to their bad habits because under pressure doing diets may or may not work.

5. They become dishearten and emotional effects ( stress) lead them to eat more and more which tends to regain their weight.

6. Women regain more weight as compare to men because of hormonal changes in the body, slow BMR.

7. Women compare themselves with men and other women.

8. Excuses to not to do exercise – no friends, don’t want to go alone, cant wake early in the morning.

9. They got ready after pushing or forcing by their relatives or friends.

10. Women nowadays are becoming most busy people of this world . They don’t have time for themselves , they always put them last for diet and they eat whtever is available , they just complete their eating task like tea wd biscuits are their breakfast, or no breakfast till 12pm afternoon since wake up at 5 am in the morning. Clients do tell me ( women) we don’t have time for ourselves , we have to do household works like packing lunch for kids for school, send husband to office , making breakfast , lunch and so on…. and forth. All these factors tend to gain weight in women cz they do overeating or binge eating direct at 1 pm ( brunch) and eat kids leftovers.

Childhood covers the growth periods of the toddlers ( 1-3yrs), the preschool child (3-6yrs), school age child and adolescents ( 6-12yrs). The child nutrition needs become more like those of adults after the first birthday. Parents…WAKE UP!!!! child obesity starts at the age of 2ys. During the toddlers life, growth is slower than during infancy, the proportional need for kilocalories decreases compared with infancy. So child’s appetite slackens. However, child has to eat. How and what the family eat influence the child’s habits and tastes for many years. How much, type of food and the place where they eat, it affects the child dietary habits. Today, everyone spend weekends with their kids which gives a huge impact on child by going Mc Donald’s, Pizza hut, Dunkin donuts, during movie time or shopping, they have burgers with coke, pizzas, chips, which makes toddlers dietary habits worst . A child dietary habits depend on his/her parents, if parents eat junk food every weekend then child also eat and disrespect the healthy food. Children food habits begin after infancy and they learn during social gatherings. When parents force them to eat healthy food, they refuse it. Parents should adopt a healthy lifestyle among children, outdoor physical workout, food choices should be good , a balanced diet should be taken and educate their children about a healthy diet. Child becomes slack day by day with no physical activity because of their hectic schedule, always sitting and eating wrong food during studying, by watching TV, leave for school without having breakfast, looking for school canteen food by peer group influence & keep munching all the time (chocolates, cookies, chips) give obesity, prematurity, weak eyesight, PCOD in girls, skin problems, hormonal disbalance