EFFECT OF GOOD DIET

Diet is the composition of various food in which all the essential food ingredients plays an important role in body. It helps to achieve right amount of energy and helps in running bodily function efficiently.

Your daily Diet should consist

·        Protein

·        Fat

·        Carbohydrates

·        Vitamins

·        Minerals 

You can adjust these nutrition as per the body demand and can increase as per your physique. For those who is away from muscles building or any kind of work out activities they should control over intake of (Protein, fat and carbohydrate). The excess consumption can increase cholesterol, fatty liver and could give bad effect on kidney functions.

Those are interested in body building can intake more protein and fat so that muscles formation can be done. The amount of intake of food has to be digested and energy should be consumed efficiently.

Alcohol consumption should be limited and restricted because habit of having meat along with liquor increases the cholesterol and could be dangerous for the organs.

Junk food should be avoided and should be consumed very less it has enormous calories and the preparations of these food makes you more Fatty / Bulky

“Junk food -One of the obvious reasons of obesity in world”

The sample of diet chart, can be followed for healthy life style

SCHEDULE	MON	TUE	WED	THU	FRI	SAT	SUN
MORNING	2 chapatti with subji (with less oil), less fat milk or skimmed milk	1 bowl Upma with Tea (less sugar)	1 bowl Poha with ( green tea)	Brown bread toast with skimmed milk	2 Paratha with less oil with  any seasonal subji	Oats with fresh cut fruits	Skimmed milk with corn flakes
LUNCH	2 chapati  and small bowl of rice with subji ,daal and salad	2 chapati  and small bowl of rice with subji ,daal and salad	2 chapati  and small bowl of rice with subji ,daal and salad	2 chapati  and small bowl of rice with subji ,daal and salad	2 chapati  and small bowl of rice with subji ,daal and salad	2 chapati  and small bowl of rice with subji ,daal and salad	2 chapati  and small bowl of rice with subji ,daal and salad
EVENING	Fruit juice / cut fruits	Fruit juice / cut fruits	Fruit juice / cut fruits	Fruit juice / cut fruits	Fruit juice / cut fruits	Fruit juice / cut fruits	Fruit juice / cut fruits
NIGHT	2 chapati, daal , subji , curd and salad	2 chapati, daal , subji , curd and salad	2 chapati, daal , subji , curd and salad	2 chapati, daal , subji , curd and salad	2 chapati, daal , subji , curd and salad	2 chapati, daal , subji , curd and salad	2 chapati, daal , subji , curd and salad
MEAT			FISH OR EGG (NLY WHITE PART)				FISH OR EGG (NLY WHITE PART)
DAILY INTAKE	Amla juice on morning in empty stomach and in evening 1 hour before taking evening snacks	Amla juice on morning in empty stomach and in evening 1 hour before taking evening snacks	Amla juice on morning in empty stomach and in evening 1 hour before taking evening snacks	Amla juice on morning in empty stomach and in evening 1 hour before taking evening snacks	Amla juice on morning in empty stomach and in evening 1 hour before taking evening snacks	Amla juice on morning in empty stomach and in evening 1 hour before taking evening snacks	Amla juice on morning in empty stomach and in evening 1 hour before taking evening snacks
OCCASIONALY INTAKE			Apple cider vinegar 1cap in 1 glass of water before 1 hour of dinner			Apple cider vinegar 1cap in 1 glass of water before 1 hour of dinner

TIPS-

·         AVOID STREET FOOD

·         EAT IN HOUSE PREPARED FOOD

·         AVOID OIL SPECIALLY ALL SATURATED FAT (BUTTER,GHEE)

·         USE LESS OIL IN FOOD

·         DON’T EAT JUNK FOOD

·         DRINK LOTS OF WATER,FRESH JUICE

·         EAT SESAONAL FRUITS WHEN EVER YOU WANT TO AVOID MEAL

·         INCLUDE LOTS OF GREEN LEAFY VEGETABLES IN YOUR FOOD DIET

·         HAVE FOOD AS PER SCHEDULED TIME.

Recipes of Jam,Jelly and Marmalade

                                             APPLE  JAM

• APPLE- 500 G
• SUGAR  -500 GRM
• LEMON – HALF
• WATER-150 ML
• BUTTER- 25 GRM

•       Peel apple and deseed it  cut into small cubes and soak it in lemon juice
•         Melt butter in pressure cooker and apple and add water cook it until it is soft and mashed. 
•     Add sugar ,lemon rind into it and cook it further until it is mashed properly
•     Can add colour in later stage

                                              PEARS JELLY

• PEARS-500 GRM
• SUGAR-300 GRM
• WATER- 400 ML
• LEMON-HALF NUMBER

•   Peel  pears and grate it
•  Boil in little water and mash it and make a puree by using blender
• Sieve it (should look like puree ) heat it again
• Add sugar ,Lemon rind and boil it for around 1 hour or it looks like thicken enough
• Remove scum regularly

                                        ORANGE MARMALADE

• Orange- 4 no
• Lemon- 1 no
• Water -5 cups
• Sugar- 500 grm

•      Peel orange (remove seeds, thread) need only pulp
•     Take out orange skin and remove white part it should be having only orange part visible
•      Cut that into julienne
•     Take out orange and lemon zest
•    Heat orange pulp+zest+ lemon juice for 10 minutes
•    Reduce heat add sugar syrup
•    Cook it further