your age , committing to a healthy diet will help you look and feel your
best so that you stay on top of your commitments with vigour and energy to enjoy life .
it is not a food, but it plays an important role in metabolism . So always
drink 8-10 glass of water everyday.
is needed for the strong bones . Dairy products such as yogurt ,soya milk are
rich source of calcium.
in our body get oxygen with the help of iron. Due to periods women need more
iron to cover up the blood loss during periods. Sources for it are all fortified
cereals like kellogs ,oat meals, green leafy vegetables etc. For better absorption of iron , iron products should be taken with
vitamin C like lemon , Amla etc .
only works when taken with magnesium , sources of magnesium are leafy green
vegetables, celery, cucumber, seeds (flax seeds, sunflower seeds, sesame seeds,
pumpkin seeds etc) . Flax seeds also have omega 3 fatty acids which is helpful in
is also necessary for the absorption of calcium. It is mainly found in
tuna fish. For vegetarians mushroom is the best source of vitamin D.
help fight germs and maintain the metabolism in the body . Sources of protein for our body are eggs , fish , red meat , chicken. For vegetarians dairy products , beans , nuts
, soya milk are good sources of proteins.
helps in lowering blood sugar and cholesterol . You will find this in most of fruits and
It is necessary for healthy
bones and skin . Sources are all citrus fruits .
Important :- a healthy diet includes
least 3 servings of whole grain fibrous diet such as brown rice , multigrain
servings of fat free dairy products like milk, yogurt , cheese etc
servings of proteins such as eggs, fish ,beans ,nuts etc.
2 cups of fruits
-2-3 cups of colourful
other tips :-
regularly , aim to eat something at least every 2-3 hours
not cut out the fat totally ,your body needs fats to absorb certain vitamins
like A,D,E,K which maintain the glow of skin.
back on caffeine ,its consumption increases the loss of calcium
not take too much salt , 1 tsp is enough for whole day . In case you have high BP
, kidney disease , then keep sodium intake below 1500 mg per day.