Eat breakfast, and eat smaller meals throughout the day. Skipping breakfast reduces rate in which you burn calories.

Eat a rainbow of fruits and vegetables every day—the brighter the better.  They are low in calories and an ideal snack. Avoid f ruit juices, they  can contain up to 10 teaspoons of sugar per cup.

Water is a vital part of a healthy diet. Coffee and tea actually drain water out of you body.

Choose healthy carbohydrates, such as whole grains, brown rice, brown wheat flour,, for long lasting energy. They help to protect against coronary heart disease, certain cancers, and diabetes.

Good sources of healthy fat are needed to nourish your brain, heart and cells, as well as your hair, skin, and nails. 

Add sesame oil, olive oil, corn oil, fatty fish such as salmon, mackeral and walnuts to your diet.

Avoid red meat and whole milk dairy products vanaspati, cookies, snack foods, fried foods, baked goods, and other processed foods.

Focus on quality sources of protein like dals, fresh fish, chicken or turkey, tofu, eggs, beans or nuts.

Calcium and vitamin D are essential for strong, healthy bones. Include dairy products( the low fat ones), dark green, leafy vegetables, dried beans and legumes.

It is okay to enjoy sweets in moderation, but try to cut down on sugar. One bottle of cool drink approximately contains ten spoon of sugar

Stock your kitchen with healthy snacks at easily reachable areas for kids. Include fruits, raw eating veggies such as carrot, cucumber, unsalted nuts , oil less items such as popcorn, fried gram, rusks.

Supplements can be taken but cannot replace healthy food.

Eat healthy and avoid diseases. Prevention is always better than cure.