Making The Right Choices One can't alter the genes, or even much of the environment one lives in, but the lifestyle choices that one make can have an influence on physical appearance and overall well-being. With a balanced schedule that includes eating right, being active, proper sleep schedule, the body will find its balance, which is exuded outward with clear skin, boosted energy, improved mood, clear thinking and a happier & confident self. Healthy habit formation requires practice and routine. After three weeks, engaging in a new behaviour begins to feel natural. Healthy Eating The right kind of food is the most important single factor in promoting good health and prevention of disease. It helps to achieve and maintain weight, live longer, boost immunity, strengthen bones, support muscles, keep skin, hair and nails healthy and lower the risk of diseases. Eating a healthy and balanced diet gives more energy, boosts the mood and makes one feel great. The cornerstone of a healthy diet is to replace processed food with natural food whenever possible, as it can make a huge difference to the way one think, look, and feel. Healthy Eating Guidelines Eat small frequent meals, including healthy snacks in between. Eat the right number of calories appropriate as per age, gender and regular physical activity. Eat a wide variety of healthy foods in appropriate amounts to make sure one is getting all the nutrients needed for staying healthy. There should be a balance of protein, fat, carbohydrates, fiber, vitamins, and minerals in the diet. Choose from a variety of low-fat sources of protein including eggs, toned milk & milk products, beans, pulses, poultry without skin, seafood, lean meats, unsalted nuts, seeds, and soy products. Eat whole-grain, high-fibre cereals and reduce refined or processed cereals. Go for whole wheat flour, whole wheat bread and millets like ragi, jowar & bajra. Eat more fruits and vegetables as these are loaded with vitamins, minerals, antioxidants, and fiber. Go for a wide variety of colours like dark green, yellow, orange and red as each contains a different nutritional composition. Prefer fresh, seasonal & locally available vegetables and fruits. Restrict or eliminate "junk food" - foods that contain refined wheat flour, solid fats or trans fats, added sugars and salt. Use 2-3 tsp of oil for cooking every day. Preferably use a combination of oils. Use healthier cooking methods like grilling and steaming instead of frying or roasting with oil or fat. Include fermented food in your diet like curd, idli, dosa, dhokla, kanji as they feed the body with good micro-organisms that boost digestive health and immunity. Embrace a variety of herbs and spices instead of salt. Consume 10-12 glasses of water every day. Restrict or eliminate sugar-added drinks that are high in calories and contain few or no nutrient such as cold drink, aerated drinks and juices. Alcoholic beverages, if consumed should be taken in moderation. Eat slowly and chew food thoroughly. Be mindful of what one is eating and drinking. Try not to watch TV or a mobile while eating. Source: Beautiful Inside Out Wellness Guide by Beauty and Wellness Sector Skill Council