Health, Diet and Nutrition

Health tips and advcie:

Author: Sandeep Gupta, Delhi


1. A good diet should be low in fat, cholesterol, sodium and sugars; and high in vegetables, fruits, beans, nuts and whole grains. Eating well can make a real difference in your health and longevity. Following are some points which can make you fit and healthy.

2. Eat small meals at frequent intervals. Avoiding both starving and binging. Eat slowly, that gives our body time to tell us that it is full before we've eaten more than we need.

3. Choose whole cereals or whole wheat products and avoid white flour and its products as far as possible.
Eat unprocessed foods, including fruit, vegetables, whole grains, legumes, and limited amounts of lean animal protein.

4. Consume at least 8-9 servings of fruits and vegetables including 1 green leafy vegetable daily.

Eating salads is a healthy option, but don’t replace your meals only with salads, and be careful with salad dressings, mayonnaise, and other condiments that are high in fat content. They greatly increase the calorie count and can negate the healthy aspects of a meal.

5. Include good proteins in the form of pulses, sprouts, milk, eggs, fish, and lean meats or de skinned chicken.

6. The most important nutrient that is always forgotten is water. Drink sufficient water daily to keep yourself well hydrated.

7. Keep in mind ‘fat free’ or ‘sugar free’ products do not mean calorie free. Make sure to read the food labels before any food item you consume. Be an aware customer!!

8. Physical activity or exercise is a very important criterion to remain fit and lose weight. Just a simple brisk walk for 40-45 minutes or stretching exercises for lower body will help. Exercise makes it possible to create a calorie deficit and lose weight without starving your body and slowing your metabolism.

9. Avoid simple sugars and processed carbohydrates.

10. Avoid too much of deep fried, oily or fried foods.


An ideal food chart:


An ideal diet:

1. Daily, drink 64 to 80 ounces of water/water-based beverages, i.e. 8 glasses of water

2. Include 2 to 4 servings of fruits each day.

3. Include 3 to 5 servings of vegetables each day.

4. Include 2 to 3 servings per day of calcium rich dairy products like milk, yogurt and cheese group.

5. Include 2 to 3 servings per day of high-protein foods like fish, poultry, meat, dry beans, eggs and nut groups.

6. Include 3-6 servings per day of Whole grain foods like rice, bread, cereal etc

7. Include 20 to 30 grams of fiber like oats, wheat bran, raisins, vegetables, grains etc. each day

8. Use fats, oils and sweets sparingly for energy

9. Limit salt and alcohol consumption


Here is the ideal body weight chart for women (in terms of pounds) according to different body frames


Height Small Frame Medium Frame Large Frame
4'10" 102-111 109-121 118-131
4'11" 103-113 111-123 120-134
5'0" 104-115 113-126 122-137
5'1" 106-118 115-129 125-140
5'2" 108-121 118-132 128-143
5'3" 111-124 121-135 131-147
5'4" 114-127 124-138 134-151
5'5" 117-130 127-141 137-155
5'6" 120-133 130-144 140-159
5'7" 123-136 133-147 143-163
5'8" 126-139 136-150 146-167
5'9" 129-142 139-153 149-170



Weight Chart for Men:


Height Small Frame Medium Frame Large Frame
5'2" 128-134 131-141 138-150
5'3" 130-136 133-143 140-153
5'4" 132-138 135-145 142-156
5'5" 134-140 137-148 144-160
5'6" 136-142 139-151 146-164
5'7" 138-145 142-154 149-168
5'8" 140-148 145-157 152-172
5'9" 142-151 148-160 155-176
5'10" 144-154 151-163 158-180
5'11" 146-157 154-166 161-184
6'0" 149-160 157-170 164-188
6'1" 152-164 160-174 168-192
6'2" 155-168 164-178 172-197



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