Guidelines for Healthier Eating:

Guidelines for Healthier Eating:

By Deepti Tiwari  on: 28 March 2015
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Achieving any therapeutic goal successfully involves consuming weight management balanced diet, which includes all food groups in required amounts all through the day.


Carbs are good; they are found in every food except meats and oils. Whatever the total calories for the day 60%should be supplied from carbs, because in addition to calories carb rich foods also give;

Fibers, the insoluble part of foods that have major health benefits

They have a protein sparing action thereby giving rest to the system

Whole grain cereals are good sources of important vitamins like B1,B6, nicotinic acid


Fats are essential for important body functions: 20% of total calories should come from fats, both visible and invisible.

Fats are a concentrated source of energy.

It imparts palatability to a diet

It slows food emptying from the stomach helping with satiety

Presence of fat is important for the absorption of vitamins like VIT-A, Carotene.


Proteins are vital for the body:

They build our muscle, tissues, and body fluids like blood.

They supply the body building material

As antibodies they help the body fight against infections


Exercise is important and when implemented together with a good diet makes a perfect duo for weight reduction and maintenance. In addition exercise improves metabolism reduces the risk of CVD, osteoporosis and diabetes


Water should be taken in plenty.


There are some very simple things you can do every day to make sticking to your diet easier:

  • Plan your meals so that you eat healthy food, not just whatever is easiest
  • Think before you eat instead of raiding the refrigerator every time you feel hungry.
  • Use a smaller plate, so that you can't heap on much more than you really want or need
  • Chew slowly and completely, savoring every mouthful, instead of packing in as much as you can as quickly as you can.
  • A gradual reduction of 3-4kgs in a month is desirable.


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28 March 2015
PCOS is associated with: irregular menstrual cycles, abnormal hair growth or loss, abdominal obesity, elevated insulin levels, elevated testosterone levels, polycystic ovaries, dark patches of velvety skin on neck, arms, breasts or thighs, acne, and infertility. Nearly 50% of women with PCOS are overweight or obese. Improving your diet and exercise program by making lifestyle changes may reduce your risk for developing chronic diseases associated with PCOS such as diabetes, heart disease and endometrial cancer. WHAT IS THE RECOMMENDED MEAL PLAN FOR PCOS? Weight loss of 5-10% if overweight or obese in 3 months. Decreased caloric intake if weight loss is desired. Increased fiber intake including fruits, vegetables, and beans. Decreased fat intake, particularly saturated fat. Smaller, more frequent meals (every 3-4 hours) to help control blood glucose levels. Balanced meals including carbohydrates, protein, and fat. At least 150 minutes of moderate or vigorous activity per week for diabetes prevention. Consume a wide variety of whole foods Fruits, vegetables, beans, legumes, whole grains, fish, lean meats, nuts, and seeds should be eaten daily. Aim to eat 25-30 grams of fiber per day Introduce fiber gradually to your diet to minimize gastrointestinal upset. Choose vegetables such as broccoli, lettuce, celery, cabbage, cucumber,, radishes, spinach, turnips etc Choose legumes such as fresh cooked kidney beans, soy beans, lentils, black eyed peas, chickpeas, and lima beans. Choose fruits such as strawberries, raspberries, papaya ,guava, apples, cherries, peaches, pears, and plums. Limit sugars and simple carbohydrates Choose whole grains instead of enriched grains (brown rice, whole wheat breads and pasta, oats, barley, etc.). Limit salt intake (aim for less than 2400 milligrams of salt per day) Use lemon juice, mustard, vinegar, pepper, herbs and spices instead of table salt to season foods. Limit foods such as cured and smoked meats, salted nuts, canned and processed vegetables, meats, marinades and sauces. processed foods. Choose unsaturated fats Avoid saturated fats by choosing low fat or fat free dairy products and spreads, white meat and fish, and lean cuts of red meat. Look for unsaturated oils such as olive, corn, or canola oils. Use nuts rich in monounsaturated and polyunsaturated fats such as almonds, walnuts, flax seeds, sunflower and pumpkin seeds. Eat fish two to three times a week. Fish such as tuna, salmon, herring, sardines, and trout can improve heart health. Bake, grill, broil, boil, steam and microwave foods instead of frying them. Eat protein and and/or fat with every meal or snack Protein has a stabilizing effect on the sugar released from carbohydrates into the blood. Protein can be found in lean meats, fish, poultry, dairy products, beans, nuts and seeds.  
Deepti  Tiwari

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Nutritionist/ Dietician / Dietitian in Gurgaon, India 

Ms . Deepti Tiwari is expert in the field of Therapeutic and clinical nutrition for 13 yrs . She has formulated various therapeutic diets like Anti- obesity diet, hypocholesterolemic diet, renal diets, Lactose and gluten free diet, Enteral feed formulas transplants(liver&renal)  among others.Was Associated with Nestle &pepsico in wellness programsGiven Talks on Coping Diet & work pressure, diet in stress ,healthy living etcShe was also associated with Delhi Diabetic Research Centre for 3 yrs and organised camps ,workshops and counseling sessions for diabetics Also was associated with several weightloss clinics like personal point,bodycare for succesful weightlosss and lifestyle changes for the patients  She is a Life member Of Indian Dietetics Association (IDA) . She has given lecture and presentation in various conferences and health awareness programmers in India. And have written nutrition related articles. 
Deepti  Tiwari
Dt. Deepti Tiwari
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