IMPORTANCE

OF HEALTHY LIVING

 CEREALS

AND MILLETS: rice, wheat, jowar, bajra, ragi, oats etc PULSES : all dals, moong, channa, chavli, matki etc NUTS and OILSEEDS : groundnut, alomnds, cashewnuts, walnuts etc SUGAR and JAGGERY: FATS and OIL:

 FRUITS

and VEGETABLES: Fruits: oranges, sweetlime, grapes, apples, chickoo, banana etc Green leafy vegetables: palak, raddish, amaranth etc Roots and Tubers: tapioca, potato, sweet potato, carrot, yam, colocasia Other Vegetables: brinjal, onion, tomato, beans etc

 ANIMAL

FOODS: Milk and milk products: milk, cheese, curds, buttermilk Eggs: Flesh foods: Fish, chicken, mutton, CONDIMENTS AND SPICES

 MAJOR

NUTRIENTS carbohydrates, proteins, fats ( required in large quantities)

NUTRIENTS- vitamins, minerals, ( required in small quantities)

MINOR

 CEREALS

LIKE RICE, WHEAT JOWAR, BAJRA, CORN, OATS, RICEFLAKES STARCHY FOODS LIKE POTATOES, SWEET POTATO, YAM FATS AND OILS SUGAR, JAGERRY

These foods provide our body with are carbohydrate

 MILK

AND MILK PRODUCTS PULSES LIKE DALS, LEGUMES ETC NUTS LIKE ALMONDS, PEANUTS ETC FLESH FOODS

These

foods provide our body with proteins

 Proteins

: these should be adequately supplied to the body to replenish the tissues and the muscles. Lean meat like fish, chicken should be preferred to red meats like mutton, pork, beef Milk or its products should be consumed without the milk cream Whole grains are beneficial than refined grains

 FRUITS
VEGETABLES

These foods provide our body with Vitamins and Minerals

 Vitamins

and minerals though are micronutrients, they are the bankers to help in the metabolism of the body and to provide resistance to the body

What consequences do we face when we dont eat right?

Obesity

Diabetes

Cancer Blood pressure

Heart problem

 Dietary

fibre plays a very important role in controlling blood sugar. It helps to lower blood sugar levels It gives a feeling of satiety and hence helps curtail caloric intake. Whole grains (like unpolished rice, whole wheat flour etc, legumes with the skin), vegetables, fruits with edible skin etc are all rich in dietary fibre.

 Besides,
Restrict Have

use salt and sugar in moderation

the use of ajinomotto or MSG

5 meals per day and dont skip breakfast which is an integral part of your diet. the use of fast foods or junk foods in your diet

Restrict

How frequently they are consumed? Amount consumed If substituted for a major meal

 Wash

hands before handling food. comb and tie your hair neatly Clip off your fingernails. Bathe everyday Brush your teeth

 Contaminated

food represents one of the greatest health risks to a population and is a leading cause of disease outbreaks
that is contaminated by dirty hands, unclean water, flies, or is kept too long can undergo spoilage.

Food

 In

general: Avoid the use of jewellery whilst handling food. Take care to ensure that open wounds do not come in contact with food. Store food in clean, non-toxic, food storage containers; do not store food in open cans. Never store food in areas containing chemicals, cleaning equipment, clothing or personal belongings. Keep the food storage area clean and pest free.

RECIPES

kg moong kg channa dal kg sugar vati jowar popcorn vati parboiled rice Roast all the above ingredients except sugar. Powder all the roasted ingredients and sugar. Melt ghee and add to the above mixturemake ladoos

Ingredients: Banana- 4 medium Flour- 8-leveled dessertspoon Egg- 2 Milk- 2 tbsp Sugar- 3 tbsp Baking powder- 1 tsp Vanilla essence- 1 tsp Oil- 1.5 tsp per fritter Method: Mash the bananas, add the sugar, eggs, milk, vanilla essence and mix well. Add the sieved flour and baking powder. Heat the oil in the shallow frying pan and drop 2 tbsp full of the mixture. Fry to a golden brown colour on both the sides.

Ingrs: 1 cup sprouted moong 1 cup sprouted kabuli channa 1 cup sprouted green peas 4 tsp oil 1 tsp cumin seeds 4 medium sized onions, finely chopped 8 tbsp tomato sauce 2 big capsicums, finely chopped 6 medium sized tomatoes, finely chopped 4 tsp ginger paste Salt to taste Juice of lemons 4 tsp grated cheese Coriander leaves chopped for the garnish Method: lightly steam the sprouts. Heat oil in pan. Saut the cumin seeds for a couple of seconds and add the chopped onions. Stir till the onions turn slightly crisp and add the tomato sauce, all the sprouts capsicum, tomato pieces and ginger paste. Saut till the sprouts become slightly soft. Sprinkle some water if required. Remove from heat and set aside. Add some salt and lemon juice. Mix well. Garnish with grated cheese and coriander.