RULES FOR HEALTH

1. WATER
Hydrate your body. Drink at least  ten to twelve glasses of water every day. Start your morning with a glass of lukewarm lemon water.

2. EAT SMALL MEALS
Eat atleast five meals a day in which three can be main meals and two can be mid meals or snakes like fruits


3..FRUITS AND VEGGIES
Include green, orange,and yellow fruits and vegetables such as broccoli, carrots, berries and citrus fruits. These fruits are rich in vitamin C and vitamin A,


4.GOOD FAT
Enjoy good fats. Include omega 3 fatty acids and unsaturated fat rich foods like olive oil, flax seeds, sesame seeds, soybean, walnuts.

5. FIBER
Fiber eliminate toxins from our body.Add oats,barley, whole wheat grains, different variety of fruits and vegetables in your diet.


6. CALCIUM AND PROTEIN
Include adequate amount of calcium in your diet by having milk and milk products, soybeans,sesame seeds, and leafy vegetables.Protein is also essential. Vegetable sources of protein are beans, nuts, pulses and whole grains. The best animal protein choices are fish and poultry.

7. VITAMIN B12
Deficiency of this can lead to anemia, fatigue and depression. Vitamin B12 rich sources are oysters, liver, fish, beef, eggs, fortified cereals, milk and milk products.


8. PLATE OF SALAD
Consume a bowl of green salad every day - a simple trick to keep away excess calories and stay healthy and young

9. TWO FRUITS AT LEAST
Have at least two fruits everyday.


10. GO NUTS
Nuts are calorie dense foods packed with proteins healthy fats and some  vitamins and minerals.

11.DINNER RULES
Dinners should be early and light because we don't have physical activity at night for good digestion.

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About Balvinder Kaur