Small changes can make a big difference

To maintain the healthy body or reach a healthy weight,you can start with very little changes to your diet,which would not take a toll on your taste buds:

• Read the nutrition labels on food items and make sure how many calories are you consuming.

• Chew your food slowly,savoring each bite.The mind takes some time to tell you that you are full.

• Eat small but healthy meals throughout the day to keep your energy up and your metabolism going.

• Cut off an intake of extra added sugar.Stick to fresh fruits rather than juices.
• Drink lots of water, may be with a slice of lemon.

• Opt for fresh or frozen vegetables instead of canned vegetables.
• Stay away from sodas. One 12-oz soda has about 10 teaspoons of sugar in it, more than the daily recommended limit!

• On a go,grab a fruit or handful of  unsalted cashews, walnuts, hazelnuts or almonds rather than a bag of potato chips.

• Choose low-salt or reduced-sodium products as high salt intake can cause high BP.

• Include good fats,good carbs and protein in your diet ,it will keep you fuller.
• Your plate should contain twice as many carbs as protein.

• Include more of high fiber whole grain pastas/breads/cereals/oats/crackers to your diet,they help controlling your appetite.

• Snack on sunflower,pumpkin or sesame seeds.

• Include pulses as a source of protein in your diet.
• Stay away from items which contains hydrogenated oil like some margarines and vegetable shortening.

• Bake.grill,steam of stir fry rather than deep frying.
• Use Virgin olive oil for dressing your salads instead of mayonnaise.

• Substitute veg oil or olive oil for butter or margarine.
• Set aside large carbs diet for your evening meal as they can make you sleepy.
• Start your day with any high fiber cereal.