100

Make healthy eating a slow but integral part of your life. Crash diets only
result in temporary weight loss.
99
Instead of only thinking about what food to avoid, focus on what nutritious
food you can add to your diet.
98
Buy locally produced organic products whenever possible.
97
Replace cookies made from regular flour, with biscuits made with whole
grain.
96
Choose beverages with little or no added sugars.
95
Beans, peas and lentils are a good source of protein and fibre.
94
Reduce portion sizes of meat and poultry, and always remove fat before
cooking.
93
Eat small portions of healthy food every 2 hours.
92
Make at least half of your grain products whole grains each day. Whole grains
include whole oats, finger millet (ragi), whole wheat, and brown rice.
91
Leading health authorities recommend we eat about 30-grams of dietary fibre
each day. A banana has about 3 grams.
90
Walnuts, canola and flax seed oils are great sources of short chain omega-3
oils, which are very good for the heart.
89
Include apples as part of your diet. They contain pectin, which naturally slows
digestion and promotes a feeling of fullness.
88
Consuming fish 3-4 times a week can be great for your brain, eyes and heart.
87
A small handful of almonds each day can be great for your heart.
86
A glass of red wine contains a health promoting substance called resveratrol.
It is also found in dark grape juice.
85
To lose weight, scientists recommend eliminating 200 calories of energy each
day by either walking more or eating less.
84
Whey protein is a great post exercise workout drink.
83
Watch out for trans fats, which are found in fast food and deep-fried food, as
these can increase your risk of heart disease.
82
Oats aren't just for breakfast. Try them in your evening meal too. Try oatcake
pancakes instead of pasta.
81
Reduce saturated fat in your diet by cutting down on meats, butter and cheese
80
Use a smaller plate to help with portion control.
79
Toss seeds like chia, sunflower, and flax into your salad. They add flavour and
also boost your intake of vitamins, minerals and proteins.
78
Put your spoon or fork down in between bites, and take your next bite only
once you have finished chewing the previous one.
77
Look for muffin recipes that call for both oats and whole-wheat flour. This will
give you a nice balance of soluble fibre (from oats) and insoluble fibre (from
the whole wheat).
76
Turn off the TV or other distractions whilst eating. People who watch TV
while eating tend to eat more.
75
When eating out, always order the smallest portion available.
74
When eating out with friends, split the portions, especially desserts.
73
Avocados have fats that are slowly digested and their ample fibre (3 grams
per quarter avocado) makes them an intelligent choice.
72
Decide a few small changes that you will make to your eating habits and focus
on them. Reward yourself for every successful change made..
71
Read food labels carefully and avoid those that have added salt or sugar.
70
Switch to fat free or low fat milk. It still contains the same amount of nutrients.
69
Watch your portion sizes and how many times you refill your plate.
68
With lowest calorie count and fat among nuts, the small and flavourful
pistachios make a satisfying snack as well as a healthful ingredient in many
meals.
67
Make it a point to include five servings of fresh vegetables or fruits everyday.
66
Beans are a rich source of calcium and fibre, so try to incorporate black beans,
pinto beans, kidney beans, white beans, black-eyed peas, or baked beans into
your diet.
65
Try a smoothie made with juice, fruit and yogurt for a light lunch or snack.
64
Enjoy your favorite food occasionally, however make sure to eat a small
portion instead.
 63
When faced with a stressful situation, turn to other alternatives like music,
meditation or exercise rather than comfort food.
62
Low in fat and high in fibre, brown rice is a rich source of selenium. Swap in
brown rice for white, and youll do your health a big favor.
61
When it comes to meat, fish, chicken, and turkey will be your best bet for
lowering your cholesterol. However, avoid the skin, organs, and the dark
meat.
60
Instead of eating three large meals a day eat five to six mini meals.
59
Keep a food diary. It does wonders when you actually write down everything
you consume.
58
Make the oatmeal with milk instead of water. This will also add calcium and
more protein.
57
Drink water at regular intervals, even if it means you need to set a reminder.
56
Instead of eating straight from the packaging, plate your food instead. You'd
be surprised by the quantity of food inside the packaging.
55
Avoid open buffets.
54
A breakfast smoothie, consisting of blended oats, fruit and ice, can satisfy your
hunger easily until lunch.
53
Next time youre feeling lethargic after lunch, forgo that cup of coffee in favor
of a serving of cold yogurt.
52
Signal No more food to your body by brushing your teeth shortly after
dinner.
 51
Instead of mayo use mustard for your sandwich.
50
Whole wheat bread contains more vitamins, minerals and dietary fibre when
compared to the plain white variety.
49
Contrary to popular belief, currently there are no dietary supplements that
can 'melt' or 'reduce' body fat or cellulite.
48
Milk and dairy alternatives, such as enriched soymilk, cheese and yogurt
provide protein and calcium.
47
Youre more likely to pick a healthy snack if its convenient and within reach.
Try putting fruit in a bowl on the counter, so you can grab an apple or orange
next time youre hungry.
46
The healthiest way of cooking eggs is to boil or poach them.
45
If consuming a light lunch, go for a walk whilst eating.
44
Eat slowly and chew your food well. This aids in digestion and helps you feel
full faster.
43
Feel like youre in a midday slump? A small serving of mixed nuts will give you
the pick-me-up you need.
42
Eat regular meals. Skipping meals can lead to out-of-control hunger and result
in overeating.
41
Use tomato instead of cream and cheese based sauces in your cooking.
40
Make whole oats a part of your breakfast at least twice a week, as they are rich
in fibre, minerals and vitamins.
 39
High-salt diets have been linked to hypertension. Ditch the salt. Instead use
lemon, herbs and spices to add flavor to foods.
38
Healthy carbs (also known as good carbs) include whole grains, beans, fruits
and vegetables. These are digested slowly and help you feel full for longer.
37
Make sure you include protein and vegetables in every meal.
36
Limit your intake of tea or coffee by using a small size cup.
35
Snack on a half-cup serving of dry roasted soybeans, which provide nearly half
the necessary magnesium for the day.
34
Reduce your refined sugar consumption by cutting down on confectionery,
chocolate and soft drink.
33
A banana is a great post workout snack.
32
Eat color rich red, orange, and dark-green vegetables, such as tomatoes,
carrots, spinach and broccoli.
31
Liven up your muesli or oats by adding different fruits, nuts, spices, and seeds.
30
Eating fruit for a mid-morning snack is extremely healthy.
29
Carry your lunch to work instead of ordering take away.
28
Where possible keep the skins on fruits such as apples and pears, as they are
high in fibre.
27
Start your meal with a soup or salad.
26
Treat your sweet tooth and get more fibre with a fruit salad. Try bananas,
blueberries, and apples, sprinkled with walnuts and shredded, unsweetened
coconut.
25
Plan your family's meals in advance so you dont end up eating junk food.
24
Replace white flour with whole wheat flour.
23
Instead of flavored yogurt, which tends to be high in sugar, eat fresh natural
yogurt with fruit pieces.
22
Eating healthy food or snacks every 3-4 hours helps you regulate body weight
and manage blood glucose levels.
21
Yogurt is great for digestion.
20
Instead of diet drinks, have a glass of plain soda water with a dash of lime.
19
Buy and eat fresh seasonal fruits, as they will always be at peak flavor and full
of nutrients.
18
Don't skip breakfast, it can generate hunger pangs, also leading to frequent
snacking and binging later in the day.
17
If you drink alcohol, replace beer or spirits with a glass of red wine.
16
Eat slowly, and stop eating when you are 80% full.
15
Replace milk chocolate with dark chocolate, which is also good for the heart
and brain.
14
Do not sleep for at least 2 hours after your meal.
13
Choose wholegrain cereals, breads, crackers, rice and pasta. They're high in
fibre and keep you full longer.
12
Don't lean on butter, sour cream, and other fatty additives for flavoring. Liven
up your dishes with herbs like oregano, basil, thyme, cilantro, or coriander.
11
Eat whole pieces of fruit rather than its juice, which tends to be high in sugar.
10
When eating sweets or deserts follow the rule of the French - you can eat
anything as long as it's only three tiny bites.
09
Make it a point of eating a mix of colors in your fruit and vegetables.
08
If you're crazy for donuts with your coffee, try switching to whole-grain
granola bars or oat cookies instead.
07
Make healthy and simple food swaps, such as replacing regular rice with the
brown rice or dark wild variety.
06
Kick start your day with a large glass of water!
05
Breakfast means exactly what it says... "Break the Fast!". So make it a point to
eat a complete meal for breakfast, to ensure high energy levels and to avoid
binge eating later in the day.
04
The easiest way to consume finger millets (ragi) is to grind it into flour and
add it to any batter. You can also make porridge with it for a wholesome
breakfast.
03
Minimize caffeine in all forms. Drink green tea instead.
02
Keep a mix of fruit, nuts and other easy to carry snacks at work, and consume
them when hunger strikes.
 01
Stay hydrated! Make it a point to drink water at frequent intervals so that you
stay fresh.