No one can deny the role of good food for a healthy life. At Health and food tips we will try and provide you information on how to maintain these good food habits. Tips on how to utilize the most general of the fruits and vegetables to cure diseases maintain weight etc.

The major factors that food comprises of:

1. Calorie

What is a calorie?
Scientifically calorie is a unit of heat required to elevate the temperature of a liter of water from 15 to 16 degree Celsius.

Minimum Daily requirement of Calories: The daily requirement of calories is dependent on age, sex, occupation and the climate.

2. Carbohydrates
Carbon, hydrogen and oxygen atoms together form carbohydrates. Divided into three major groups: Monosaccharide (C₆H₁₂O₆), Disaccharides (C₁₂H₂₂O₁₁), Polysaccharides (C₆H₁₀O₃)

Daily Requirement of Carbohydrates
 About 445g  mixed carbohydrates along with sufficient quantity of proteins, minerals, fats, vitamins etc. are daily required for the correct metabolism of the food.

3. Proteins

Carbon, hydrogen, nitrogen and oxygen atoms together form proteins. There are threes classes of proteins (A, B, C).
 

Daily Requirement of Proteins

55-110 gram of both A and B class proteins are required though this may vary according to geographic location.

There are many more ingredients like Iron, calcium etc that are present in food.

Healthy Food Groups

Since no single food group that can nourish the body with all the vital ingredients it requires, it is important that we consume a variety of healthy foods to derive the nutrition our body needs. There are five main food groups -

• Fruits 
• Vegetables
• Cereals and Pulses
• Dairy
• Poultry, Fish and Meat products

A healthy balanced diet of these five food groups ensures essential vitamins, minerals and dietary fiber. The food group serving size will depend upon various factors like age, activity level, body size and gender. It is also important that one eat a variety of foods from within and across the food groups, as some foods from within a food group provide more nutrients than others. 
This will ensure that one gets the maximum nutrition from the food group; besides the food variety will make for an interesting meal.

In conclusion, it must be noted that allopathic medicine treats the symptoms rather than the root cause of the disease, which is usually caused by wrong eating habits leading to an accumulation of toxins within the system. Whereas a nutritious diet can rectify underlying causes of diseases and restore one to wholeness of mind and body. Once we realize the connection between a wholesome balanced diet and good health, our food will be our medicine and maintaining good health will be a matter of making the right food choices and leading a healthy lifestyle.

 Tips for healthy eating at Restaurants

1. Make careful menu selections – pay attention to the descriptions on the menu. Dishes labelled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin or in cream sauce are usually high in calories, unhealthy fats or sodium. Order items with more vegetables and choose leaner meats.

2. Drink water with your meal. Soda is a huge source of hidden calories. One 32-oz Big Gulp with regular cola packs about 425 calories, so one Big Gulp can quickly gulp up a big portion of your daily calorie intake. Try adding a little lemon to your water or ordering unsweetened iced tea.

3. “Undress” your food. When choosing items, be aware of calorie- and fat-packed salad dressings, spreads, cheese, sour cream, etc. For example, ask for a grilled chicken sandwich without the mayonnaise. You can ask for a packet of ketchup or mustard and add it yourself, controlling how much you put on your sandwich.

4. Don't be afraid to special order. Many menu items would be healthy if it weren't for the way they were prepared. Ask for your vegetables and main dishes to be served without the sauces. Ask for olive oil and vinegar for your salads or order the dressing "on the side" and spoon only a small amount on at a time. If your food is fried or cooked in oil or butter, ask to have it broiled or steamed.

5. Watch portion size - an average fast food meal can run as high as 1000 calories or more, so choose a smaller portion size, order a side salad instead of fries, and don't supersize anything. At a typical restaurant, a single serving provides enough for two meals. Take half home or divide the portion with a dining partner. Sharing might make dessert (or something else indulgent) more of an option.

6. Watch your salt. Fast food restaurant food tends to be very high in sodium, a major contributor to high blood pressure. Don’t add insult to injury by adding more salt.

7. Eat mindfully. Pay attention to what you eat and savor each bite. Chew your food more thoroughly and avoid eating on the run. Being mindful also means stopping before you are full. It takes time for our bodies to register that we have eaten. Mindful eating relaxes you, so you digest better, and makes you feel more satisfied.

8. Remember the big picture – Think of eating out in the context of your whole diet. If it is a special occasion, or you know you want to order your favorite meal at a nice restaurant, make sure your earlier meals that day are extra healthy. Moderation is always a key, but planning ahead can help you relax and enjoy your dining out experience while maintaining good nutrition and diet control.