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Dos and Don'ts for a Healthy Diet |Tips|

19th December 2021
"Dieting or Healthy diet is most commonly heard words these days especially by teenagers."

Dieting or Healthy diet is most commonly heard words these days especially by teenagers. Dieting to lose weight is recommended for people with weight-related health problems, but not for healthy people.

But these days we can see people being very body-conscious and running after diets and also a bad diet which causes even more problems.

So in order to help we are here with some dos and don’ts for a healthy diet:


Include whole grains in your diet

Whole grains are a healthy food option you must include in your diet as it keeps you full for long hours while providing you with energy to concentrate at work throughout the day.

When it comes to taste, the flavor and nuttiness of whole grains are superior to refined ones. So you can always prefer wholegrain bread, pasta, or brown rice when choosing your food items.

Combine lean protein and complex carbs at each meal

The combination of protein and complex carbs acts as a natural appetite suppressant, helping you feel fuller longer. It also decreases insulin spikes and maintains energy levels. Chicken with vinegar or olive oil can be taken as one of the examples.

Drink Water

Water can be taken as one of the healthiest diets. You need to drink at least four to six glasses of water every day to keep the body hydrated. Water also helps the stomach feel full, making you less likely to give in to unhealthy snack attacks.

Eat Fat to Lose Weight

Fat has been given a bad rap over the years, but not all fat is bad for you. In fact, some fats are essential for weight loss like flax seeds which are the richest source of omega-3 fats.

Eat more unprocessed foods

Include fresh ingredients like vegetables, eggs, milk, lean meat, etc. to prepare your meals, and try to avoid consumption of processed food as far as possible.

Also, make sure to include lots of fresh fruits, nuts, and legumes in your daily diet instead of fruit juices, instant noodles, or frozen food items.


Skip breakfast

Breakfast is considered to be the most significant meal of the day as it establishes healthy metabolism throughout the day.

Make it a habit to have breakfast every day as skipping this meal can adversely affect your health by causing obesity, irritated mood, and headaches.

Moreover, stick with high-fiber cereal, whole-grain toast, oatmeal, and fresh fruit in your breakfast.

Eat Too Much Saturated Fat

High amounts of saturated fats are found in animal products such as beef, milk, cheese, lunch meat, butter, and bacon.

Try to minimize your intake of food containing saturated fats as this can lead to the accumulation of weight in different parts of your body.

Instead of consuming, huge amounts of milk, cheese, butter, bacon, meat, etc. Switch to low-fat substitutes like white-meat chicken, reduced-fat dairy products, soy versions of traditional meat, etc.

Take Excess sugar

Excess sugar is linked to a higher risk of obesity, high blood pressure, and inflammation. Packaged and processed foods often flood the body with unneeded sugar.

Always satisfy a sweet tooth with natural sugars, like those found in a whole apple.

Drink too much alcohol

Alcohol offers only empty calories and no nutritional value. It is really bad for your health.

Whether it’s wine or beer, try avoiding it as much as possible.

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Foods to Include and Exclude for the Healthy Skin

1st November 2021
"It is very important for your skin to stay in a good condition."

It is very important for your skin to stay in a good condition. You're shedding skin cells throughout the day, so it's important to keep your skin glowing and in good condition. Here is the list of the foods you should include and also a list of the foods you should exclude from your diet:

Foods to Include:

Leafy Greens – Dark leafy greens like collards, spinach, and kale contain numerous antioxidants, including carotenoids, lutein, and zeaxanthin.

Leafy greens

Green Tea – Both green and white tea is rich in polyphenols that fight inflammation.

Green Tea

In fact, green tea contains roughly 30% polyphenols by weight and also includes a type of natural antioxidant called catechism which prevents cell damage and reduces inflammation.

Orange/Yellow Foods – Foods that are orange or yellow in color like carrots, mangoes, sweet potatoes, and apricots contain carotenoids which offer antioxidant, anti-inflammatory and immune-boosting benefits.

Orange foods

Sunflower Seeds – Loaded with vitamin E, sunflower seeds help protect your skin against free radicals and other damaging agents like the sun’s UV rays.

Sunflower seeds

This nutrient helps keep the top layer of skin cells healthy and strong to form a protective barrier.

There are many other foods like Lean Meats, Greek Yogurt, Strawberries, Citrus Fruits, Pumpkin seeds, Walnuts, Chia seeds, Tuna, etc.  

Foods to exclude:

Street foods
Street Foods are very harmful to your health as well as your skin. They slow down blood circulation and clog the skin pores, which damages skin health.

Street Foods


Drinking more than two cups of coffee a day makes your skin dull. Caffeine can damage the skin and makes it thin, which contributes to premature aging.




Sugar affects your health as well as your skin. Excessive consumption of sweet things can cause acne on the skin and it can also take away your natural glow.

Alcohol is known as a diuretic, which causes dehydration in our skin and makes it dry and rough. It can also cause premature aging of the skin.


There are other foods to avoid like, Soda and dairy Products.

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Healthy eating and diet tips for women

5th December 2021
"Hormonal changes such as mensuration, pregnancy, and menopause can cause changes in the female body where a healthy diet plays an important role."

The food choices you make every day may affect your health eventually in life. Choosing healthy food can prevent or manage various health problems that affect women. Also, it is important to note that women have different daily nutritional requirements than men.

Hormonal changes such as mensuration, pregnancy, and menopause can cause changes in the female body where a healthy diet plays an important role.

So, here are a few healthy eating and diet tips for women:

Iron-rich foods

The amount of blood present in your body depends on iron levels. Iron helps to form hemoglobin that carries oxygen in your blood.

Iron is essential for everyone, but the amount needed is different for women in every phase of life.

Because of loss of blood during menstruation, pregnancy, and delivery; women require the double amount of blood as men.

Low levels of iron may cause iron-deficiency anemia. Some of the food to get enough iron from your diet is red meat, green leafy vegetables, citrus fruits such as lemon and seafood.


For healthy bones and teeth, we need to eat calcium-rich foods every day.

Calcium also helps to regulate the heart’s normal rhythm and normal functioning of the nervous system.

Also, calcium deficiency can lead to irritability, weakness, fragile bones, etc.

Some of the food to get more calcium consumption from your diet is dairy products –milk, yogurt, cheese, almonds, sesame seeds, fish, and oysters.

Vitamin D and magnesium-rich foods

For healthy absorption of calcium, you need to take vitamin D and magnesium along with calcium.

Without magnesium and vitamin D, the body is unable to metabolize and use calcium.

Some of the food to get more vitamin D and magnesium from your diet is fish, cod, milk, yogurt, and fortified foods, and also direct sunlight is important.


Water supports health and promotes hydration without adding calories to the diet.

Sugary drinks including energy drinks, fruit drinks, 100% fruit juice, soft drinks, and flavored coffees have lots of sugar and little to no nutritional value.

It is easy to drink empty calories without realizing it, and this leads to weight gain.

When safe drinking water is not available, quenches your thirst with coffee, tea, unsweetened lower-fat milk, and previously boiled water.

Whole-grain foods

Whole-grain foods include whole-grain bread and crackers, brown or wild rice, quinoa, oatmeal, and hulled barley.

They are prepared using the entire grain. Whole-grain foods have fiber, protein, and B vitamins to help you stay healthy and full longer.

Choose whole-grain options instead of processed or refined grains like white bread and pasta.

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