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WEIGHT MANAGEMENT through MEAL PLANNING

   Meal planning is very important in order to meet nutritional needs of an individual as well as whole family according to their age and occupation. The family’s well being and health are dependent on how well they are fed,

 

   Nutritional adequacy is the main and foremost objective of meal planning. Selection foods must be done according to the daily food guide pyramid.

Thus each meal must include:

> Cereals and their products: To provide energy and proteins.

> Dal, milk, egg, fish or meat: To supply proteins, B- vitamins and some minerals.

> Protective, vegetables and Fruits: To provide Vitamin A & C, Minerals and Fiber.

> Sugar, oil and Fats: To provide energy, satiety and improve palatability.

>Fiber rich food: To feel full for a longer period of time.

>Water: To transport all nutrients to different parts of our body.


Healthy tips on Weight loss.


>
Shop for fresh and healthy food.

> Cook the healthy way, without compromising on taste, texture or flavor

> Ensure every meal is planned, balanced and complete with all food groups incorporated in it.

> Make breakfast the largest meal of the day. Lunch can be comparatively smaller and dinner smallest.

> Remember never to overeat specially towards the end of the day.

> Concentrate on chewing your food thoroughly this will make digestion easier and helpyou eat less.

> Avoid calorie dense foods like chips, pastries, fried items, bakery items etc.

> If nibbling, try carrot sticks or fresh green salads instead of sugary snacks or fried food.

> A 30 minute exercise routine three times a week  is enough to keep your weight in check. Eg. Walking, swimming, cycling and work out.

 

    Afeefa Syeda
Nutritionist & Dietician
PhD Research  Scholar 
E-mail afeefasyeda@yahoo.co.in

Article By: Afeefa syeda
Views: 1020

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