A meal comprising half of the suggestions below, makes a wholesome you.
Colourful fruits and vegetables including tomatoes, sweet potatoes, broccoli and all other colourful must colour half your plate.
Whole-grains like wheat bread, brown rice, and bulgur, and buckwheat, oatmeal to replace all refined grain products.
Milk which is fat-free or low- fat (1%) is the best option. Provides the essential amount of calcium and nutrients and cuts the calories and saturated fat.
Lean proteins and leaner cuts of meat are better. 90% lean or higher. Go in for peas, dry beans eggs, nuts and seeds.
Water flavoured with a dash of lime or lemon is the elixir of life! Stay away from soda, energy and sports drink and cut the calories and sugar.
The Big ‘NO’. To cakes, cookies, ice-creams sausages, bacon, hot-dogs and ribs.
Fish and shellfish varieties ensure a good supply of protein, omega 3 and minerals. Include salmon, trout and tuna or crabs, mussels and oysters
Enriched with vitamin K and high on saponins and soluble fibres; it’s a natural antidote to blood clotting and regulates blood pressure.
Packed with mono-unsaturated fatty acids, potassium and magnesium; this helps weight management, increase satiety and lowers risks of heart diseases in men.
A square or two per day keeps the arteries flexible, suppresses bad cholesterol, and decreases the risk of strokes.
Freshly crushed garlic reduces cholesterol.
This leafy green enriched with alpha-linoleic acid, omega 3 and the nutrient lutein; fights all heart disease.
prevent blood clots, Oranges prevent heart tissue scarring and Olive oil is the free-radical fighting vitamin- E. All of these are great for the skin
Its fibre, folate and high magnesium content reduces inflammation and cuts down the heart disease risk by 82%.
The polyphenols in wine guards the heart from cardiovascular disease, increases good HDL cholesterol.
One look at a fridge can read like the health report of a family.
Have an abundance of seasonal varieties of cut, crispy fruits and veggies at all times.
Marinara or Pizza sauce, come handy for all snacks and quick meals. Pesto and Almond butter rich in antioxidants and mono unsaturated fats are ideal spreads.
Teach children the art of healthy snacking with tortillas and whole grain pitas. Make sure all cheese and dairy products are fat free or 1% fat only.
Chilled green tea boosts the immune system and flushes toxins.
What makes these steps so terrifically effective is its simplicity without compromising on the taste buds and of course the budget!