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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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
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Nutritionist/ Dietician / Dietitian in Gurgaon Register Now!

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