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Do you know what's good for you?

* A healthy breakfast to start your day.
* Whole some lunch with lean meat and vegetables.
* Snack at tea time to supply energy till dinner.
* Dinner - a light meal with a glass of milk to avoid storage of fats.

Fruits and vegetables are a rich source of vitamins and may protect against heart disease and cancer.

 Why you should eat your greens

Fruits, vegetables and pulses are a very important part of the diet as they contain a whole array of vitamins, minerals, protein and fibre. Also, they have a low energy density as they are high in water and low in fat. This means they are bulky and quite filling but low in calories. Even those members of this group which do contain fat, such as avocados, nuts and seeds, are not to be dismissed as they contain predominantly unsaturated fat and their vitamin and mineral content is highly desirable. The exception to this is coconut which is a rich source of saturated fat.

Remember you can eat as many fruits and vegetables as you like - they are guilt free as long as you don't fry them!

 Your Heart Needs You
It is very easy to think that heart disease will always happen to someone else, especially when you are young.

They weren't wrong when they said that the best way to the heart is through the stomach - a healthy diet is not just about losing weight: the same guidelines apply whatever your size and shape. Being thin does not necessarily mean you are in good health either - even skinny people can have high cholesterol!


Food Table

Nutrients It helps If you don't have enough
MAJOR NUTRIENTS : 
Carbohydrates 
 (Starches and sugars)

 Rice, Wheat, Other cereals, Potatoes, Sugar, Jaggery... 		Give energy for body activity You could become too thin and it may cause fainting.
MAJOR NUTRIENTS :
Proteins

 Dhals, Nuts, Milk, Eggs, Fish, Meat, Cashew, Chicken, Peanuts, Fish, Mutton... 		Build and repair body tissues, also  gives energy Can stop growth, you could become too thin, makes you lose weight. Your body may start swelling.
MAJOR NUTRIENTS :
Fats and Oils
Vegetable oils, Vanaspati, Ghee, Groundnuts, Oilseeds, Butter, Cheese. 		Give rich energy for activity, carry certain vitamins (A, D, E) You can again become too thin and you could have dry skin.
MINOR NUTRIENTS :
Vitamin A
Green leafy vegetables, 'yellow' fruits (papaya, mango), carrots, liver. 		You grow. Gives you good eyesight, healthy skin, good teeth and bones and makes you fight against illnesses. You can have rough, dry skin, poor sight in dim light, sensitivity to bright lights, even blindness.
MINOR NUTRIENTS :
Vitamin C
Amla, lemon, lime, orange, tomato, drumstick leaves, cabbage, sprouted dhals and grams. 		You fight against illnesses, protect your teeth and gums, helps in formation and repair of your body cells. You will easily bleed, there will be slow wound healing. You'll lose teeth and get spongy gums.
MINOR NUTRIENTS :
B12
Meat, liver, eggs, milk. 		In the formation of red blood cells. Girls will have less blood iron, thus anemia.
MINOR NUTRIENTS :
Folic acid
Meat, liver, dhals, beans, grams, green leafy vegetables. 		In the formation of red blood cells. It could cause anemia.
MINOR NUTRIENTS :
Thiamine (B1)

 Whole unmilled wheat and rice, dhals, nuts, meat, liver. 		Use food from carbohydrates in the body properly. You will have a loss of appetite, constipation, moodiness.
MINOR NUTRIENTS :
Riboflavin (B2)
Liver, dhals, milk, green leafy vegetables. 		In the proper use of carbohydrates, cell functioning and helps in growth. You may experience roughness of eyes, soreness of tongue and dryness of skin.
MINOR NUTRIENTS :
Niacin

 Groundnuts, dhals, whole wheat and unmilled rice. 		In the proper use of carbohydrates, cell functioning and helps in growth. You may experience red and itchy skin, loss of appetite and diarrhea.
MINERALS :
Calcium
Milk, skimmed milk, fish, ragi, dhals, till seed, coriander seeds. 		In the formation of bone and teeth and blood clotting. It may cause stunted growth, defective teeth and bones.
MINERALS :
Iron
Green leafy vegetables, ragi, bajra, methi, liver and eggs.		 Builds up the strength of the body.  It causes the body to have less blood leading to anemia.


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