How will you feel if I say you can eat everything you love to it? The first thing comes to your mind is "I will grow fat". Let me guide you how can you improve your eating habits with all your mouth watering dishes you love to it. Correct eating habits helps you to increase your immune system. Some changes in your eating habits can make a drastic difference and can reduce risk from several diseases.

        Very first habit you need to change is speed of eating your food. Many people eat food very fast which is not an appropriate way. One should eat food slowly because it takes approximately 20 minutes for a human brain to recieve the message that your intake limit is  fulfilled. Due to fast eating habit you eat more than required which causes problems in digestion.

        Secondly whole grain meal should be added in your daily diet. Now the question arises " You said you can eat anything but now you say whole grain meal." The answer is you can modify your favourite food with whole grain. For example, you can make cheese sandwich with multigrain bread or brown bread. Whole grain meal is a source of fiber, Vitamin B and several minerals. This helps to reduce risk of Type 2 Diabetes, heart diseases as well as cancer.

           Third thing is to increase your protien intake. Protien is the king of all kind of nutritions and does seem to have some super power. It has the super power to fulfil our hunger and reduces appetite by affecting satiety hormone. This is especially important for preventing the loss of muscle mass that can occur during weight loss and age growth. It will help you feel less hungry and fulfilled appetite. Dairy products, nuts, eggs are some sources of protien

             Fourth is to drink enough water because it is very important for your health. Drinking water benefits you by maintaining your weights. Drinking water before meal can reduce your appetite and calories intake and this may drastically reduce your sugar and increase the number of calories you burn daily.

              Last but not least, eat baked or roasted food rather than grilled or fried junks. The way you prepare your food can drastically change and effect on your health.

- Abhilasha Jain

'EAT SMARTLY AND BE HEALTHY'