How to keep a check on your diet

 (BY-GAURIKA SHARMA)

Today, people have become more and more health conscious and diet food has become the buzzword for them. This awareness has gradually forced people to shift to diet food that not only lowers the cholesterol and glucose levels, but also helps in the formation of fibre in the body.

DIET FOOD:-

Food that's low on calories, but good in nutrients, such as proteins, vitamins and are necessary for our body's wear and tear maintenance, can be termed as diet food. Being low in fat and sugar, the diet food cuts extra calories. 

Start your day with lukewarm water: It will not only purify your body, but also hydrate your body from overnight dehydrations, It also solves gastric problems like constipation, flatulence, acidity etc.

Take a high fiber diet: Take carbohydrates that are low in glycemic index .

Take more of whole cereals including wheat with bran, barley, oats that gives fiber, both soluble as well as insoluble. 

Take 5-7 portions of vegetables:- Choose more of green leafy vegetables such as bathua, spinach, methi, palak and amla. Lemon also has anti-oxidant properties. One should avoid starchy vegetables such as potato, arbi, jackfruit and lotus stem.

HEALTHY FRUITS:-

Although fruits have antioxidants, they are also high in sugar namely fructose. Fruits containing less sugar should be taken, Besides, fruit serving should be restricted to 2-3 servings only. Remember that excess of everything is bad.

PROTEINS FOR METABOLISM:-

Proteins play a very important role in the sustenance of metabolism as well as for daily wear and tear . But, it is also important to know what quality of protein we are consuming. Basically, pulse protein and cereal proteins have low biological value. We should consume proteins having high biological value such as egg, sprouts, milk, chicken, fish and tofu.

CHOOSING THE FATS:-

Fat also plays a very important role in our body. It acts as a lubricant for our muscles and bones. The quality of fat rich in omega 3 and omega 6 fatty acids should be taken. 

These fatty acids are present in groundnut oil, rice bran oil and soyabean oil etc. Fried food contains transfatty acids which are carcinogenic. They should be avoided.

HEALTHY BREAKFAST OPTIONS:-

Shift from an unhealthy eating habit to healthy one. A healthy breakfast becomes very important as it is the first meal of the day after 6-8 hours starvation. A healthy breakfast increases metabolism.