1....Start your day with a good breakfast. Breakfast fills your “empty tank” to get

you going after a long night without food, And it can help you do better in collegeand at work. Easy to prepare breakfasts include cold cereal with fruit and low-fatmilk, whole-wheat toast with fruit jelly, yogurt with fruit, idli sambliar, or even lastnight’s vegetable with two rotis!

 2........Eat regular meals. Skipping meals can lead to out-of-control hunger, oftenresulting in overeating. When you’re very hungry, it’s also tempting arid easy toforget about good nutrition So have small frequent meals through out the daythat help curb hunger, but don’t eat so much that your snack becomes an entiremeaL

 3...Get Moving! It’s easy to fit physical activities into your daily routine. Walk,bike or jog to see friends. Take a 10-minute activity break every hour whileworking on those overdue reports. Avoid watching TV for long periods. Climbstairs instead of taking an escalator or elevator. Try to do these things for a total of30-40 minutes every day. Start with a warm-up that stretches your muscles.Include 20 minutes of aerobic activity, such as running, jogging, or dancing. Thencool-down with more stretching and deep breathing. 

4....Snack smart Snacks are a great way to refuel. Choose snacks from differentfood groups - a glass of low-fat milk and a few graham crackers, an apple or lowfat yogurt and raisins, or some dry cereal. If you eat smart at other meals,cookies, chips and candy are OK for occasional snacking.

 5.....Balance your food choices - don’t eat too much of any one thing. You don’t haveto give up foods like pizzas, French fries and ice cream to eat healthy. You justhave to be smart about how often and how much of them you eat. Your bodyneeds nutrients like protein, carbohydrates, fat and many different vitamins andminerals such as vitamins C and A, iron and calcium from a variety of foods.Balancing food choices from the Food Guide Pyramid and checking out theNutrition Facts Panel on food labels will help you get all these nutrients.

6....Eat more whole grains, fruits and vegetables. These foods give you arbohydrates for energy, plus vitamins, minerals and the magic word fiber.Besides, they taste good! Try breads such as whele-wheat, or bajra and methirolls. Bananas, sfrawbemes and melons &e some great tasting fruits that are highin fiber.Try vegetables raw, on a sandwich or tossed up in a crunchy salad.

7....Hydrate, hydrate, hydrate. Preferably with plain water or fresh fruit juice withoutsugar. Fluids not only help replace lost body water (sensible & insensibleperspiration) they also help in the process of digestion and absorption. Fluids helpflush out toxic wastes from the body, and apart from quenching thirst, give a feelingof satisfaction, prevents formation of kidney stones and helps maintain both bodytemperature and Blood pressure.

8....Keep an eye on both type of fat and quantity of fat that you eat. Modify DietaryFat intake, ie both quantity and quality of fat in your diet. Do not take more than30-40 g of fat /day not more than 25-30% of calories/day should be from fats.Include heart-healthy sources of fat (vegetable sources) 1. Increase intake ofOmega-3 Fats (fish, flaxseeds, walnuts, canola oil, and soybean products.). 2.Limit saturated fat to less than 13—20 grams per day. (Specially butter, dairyproducts & other animal sources) Avoid high f at meats such as hamburgers,hotdogs, sausage, bacon Tflm visible fat off all red rneat Reduce the frequency ofdesserts, milk chocolate, cake, pastries, and cookies etc. 3. Avoid tran’s fats:Margarine. Non-dairy creamer for coffee ready made cake Icing etc mostprocessed foods contain trans fats (chips, cookies, cakes, candy, etc)

9....Eat a handful of nuts every day: Eating a handful of nuts five or more times a9w eek reduces the risk of heart attack by almost 60%. Eating nuts reduces obesityas it gives satiety with out piling on too many calories, they also help lower levelsof LDL cholesterol and build better bones. A new study even links eating nuts to alower risk for cancer and inflammation.

10....Say no to smoking: Avoid excessive consumption of alcohol and caffeinated-i Q drinks and if at all should be in moderation. Liberal amounts of green tea can behad.