Health and wellness Tips

It’s recommended that we eat at least five portions of different types of fruit and veg a day. It’s easier than it sounds. A glass of 100% unsweetened fruit juice can count as one portion, and vegetables cooked into dishes also count. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for some dried fruit? – Dietitian Sheela Seharawat.

You ought to eat lots of fruit and veg 

Starchy foods should make up around one third of the foods you eat. Starchy foods include potatoes, cereals, pasta, rice and bread. Choose wholegrain varieties when you can: they contain more fiber, and can make you feel full for longer. Most of us should eat more starchy foods: try to include at least one starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram they contain fewer than half the calories of fat. – Dietitian Sheela Seharawat.

Add starchy foods to your daily meal plan.

With so much information available about the effects of dietary fat on health, understanding the role fat plays in a well-balanced diet can be pretty confusing. To cut through the confusion, it's important to remember that fat is an essential nutrient that everyone needs to stay healthy.

Fat is a valuable energy source and carries fat-soluble vitamins needed for proper growth and development. It also contributes important taste and textural qualities that are part of enjoying food. – Dietitian Sheela Seharawat.

A balanced nutritional diet is all you need.

Just as there are no "superfoods" or easy answers to a healthy diet, don't expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don't like the taste of skim milk, try low-fat. Eventually you may find you like skim, too. – Dietitian Sheela Seharawat.

Keep updating your diet over time.

To improve your eating habits, you first have to know what's wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients. – Dietitian Sheela Seharawat.

Before you start dieting and eating clean.

Not every food has to be "perfect." When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern. – Dietitian Sheela Seharawat.

Balance your food in healthy pattern.

Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal. – Dietitian Sheela Seharawat.

Never skip your meal.

If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 3 ounces, similar in size to a deck of playing cards? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes. – Dietitian Sheela Seharawat.

Always eat moderate portions.

The weight that's right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you're constantly losing and regaining weight, a registered dietitian can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight. – Dietitian Sheela Seharawat.

Do you want to maintain a healthy weight?

You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Use the Food Guide Pyramid and the Nutrition Facts panel on food labels as handy references. – Dietitian Sheela Seharawat.

Eat a variety of nutrient-rich foods.

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Diet Clinic ® is a program of regular follow-up visits/ telephonic/ contact during the diet plans phase of the program. Results may vary from patient to patient. Rapid weight loss may be associated with certain medical conditions and should only be considered by those who are medically appropriate.