Snacks – During snacks, most of us tend to take tea and coffee, wherein they can add a good amount of grapes, yogurt, berries, and light carrot dishes so that in a way one can consume antioxidants.

Lunch and dinner  – We often eat many food products which are may be rich in vitamins, minerals but we tend to forget that adding appropriate amount of those food items that are antioxidant rich is even more important. Which they can easily do by adding a salad of tomatoes, cranberries, red onions, string beans, field greens, with some pepper that will surely complete the main need of antioxidant in their diet.

Dessert – Often dietician or fitness instructor obstructs to consume desserts, as it may contain a big amount of calories but it is even possible that you can make your dessert a healthy sweet tooth. For instance, by adding several berries with less cream and honey you can make a antioxidant rich dessert for your after lunch crunching.

Cook lightly – Yes, this is what mostly all mothers tend to ignore, and hence end up while eradicating good amount of antioxidants and other minerals from their food. Example, when you cook a food by the method of boiling, you are actually wasting all those beneficial properties of a particular food while make it less convenient in oder to meet all necessary nutritive needs. 

Plant a garden – Planting a garden will not only give you a specific way to use your time with some beneficial things but also it will make you more inclined towards healthy and natural creatures that will surely give you healthy eating products like vegetable, fruits, and herbs.

Recently, a survey have most shockingly revealed that most  of the people who says that they are taking essential amount of nutrients in their diet and maintain a healthy life, they are actually fooling themselves. Similarly, United State’s people are doing. People are just increasing the intake of carbohydrates and protein in the name of having a ‘nutritive’ diet but the fall side of this notion is these people are vastly ignoring important nutrients like magnesium, potassium, and several vitamins because of which they lack a complete healthy body and later suffers from many deficiency syndromes. Therefore, the result is, earlier when only several vitamins deficiency use to become health problems like scurvy, nowadays there are plenty of them, that we cannot even remember their names.

Several vitamins, which are extremely needful for our body maintainace, we are actually ignoring them. For instance, vitamin D, which protects our body from many illnesses of breast, heart, prostate, ovarian and colon, and can be easily obtain under sun, but still it has been ignored vastly, because people are more conscious of their skin tone, rather than consuming a vitamin that helps them to become fit. However, through many food products like milk, fish people can consume vitamin D but again, as they want to become slim, so they are avoiding it. Moreover, this is not only vitamin D, which has been vastly ignored, but also many several vitamins like E, A, C has been hugely ignored due many myths and different reasons. That is the reason, why ignorance towards these nutrients only leading a lack of nutritional diet.

So let us look at some traits of apricots that help in keeping you healthy:-

It fights against cancer - Apricot is rich with lycopene, carotenoid, and beta-carotene that make it a complete food especially meant for those who are suffering from breast, stomach and other kind of cancers. Its antioxidant properties help to improve the blood circulation along with reducing the dangerous affects of intestinal and stomach cancer. Therefore, start adding atleast seven fresh apricots to protect you from any deadliest disease.

It protects you from heart diseases – As it has been already mentioned above, an apricot can be said a complete food items because of it many useful properties that not only helps us to make our body stronger but also it reduces the risk of already existing disease while protecting our body. That is the reason, why this iron, potassium, beta-carotene, fibre, magnesium, and copper rich fruit has been widely recommended to many patients especially those heart patients. Its high fibre rich nutritive value vastly helps a person suffering from heart clogs, because fibre reduces the cholesterol and protects your heart from having any chance of arteries blockage.

It reduces the risk of cataracts – A recent study, which has been conducted by the Blue Mountains Eye Study centre, very confidently proves the positive effects of apricot on those who had cataract history. the study have revealed that along with balanced diet, if an cataract patient may add a good quantity of apricot in his diet, then, this vitamin A rich fruit will surely give you beneficial consequences to reduce the risk of cataract.

Our body is consist of free radicals or say oxygen molecules that our cell produces, these are million in count as our body’s each cell produces ten thousands of them every day. An oxygen molecule or say free radicals contain odd number of electron in its outer cell, that creates a pairing and while indiscriminately opting each of them, hence, causing a biological damage inside of our body. And then, the need of anti- oxidant comes under stance to stabilise and neutralise these free radicals. However there are other factors also exist which creates the free radical situation, and causes biological damage. These factors are pollution, radiation, excessive smoking which majorly cause free radical in our body.

Therefore, there is a big need to stabilize the indiscrimination among free radicals, in order to prevent our body from many illnesses that occurs from free radical. So let us go through further and explain which antioxidant are naturally found in foods to reduce free radicals -

Vitamin E: can be found in green vegetable, nuts, unsaturated oils, cereals, almonds, sunflower seeds, sunflower oil, hazelnuts, peanuts, spinach, broccoli, kiwi, and mango. Vitamin E not only protects essential fatty acid, which is omega 3 fatty acid, which helps in the bonding of tissues, but also helps in the metabolism of cells.

Vitamin C: can be found in cabbage, green peppers, broccoli, spinach, tomato, kale, guava, cantaloupe, kiwi, papaya, and strawberries. It is water soluble vitamin that helps in maintaining bones and in the absorption of iron.

Beta-carotene: is very essential to reduce the risk of heart related problems and also many deadly diseases like cancer, chronic fatigue syndrome, Alzheimer’s disease, fibromyalgia, male infertility, and psoriasis can be cured with the help of Beta-carotene. It is basically found in liver, egg yolk, milk, butter, spinach, carrots, squash, broccoli, yams, tomato, cantaloupe, peaches, and grains.

Selenium: the requirement of selenium in our body is minimal but it still helps in maintain a good tissue structure and formation along with it also synthesize antibodies which protects our body from many diseases. Selenium can be found in nuts, wheat germ, molasses, and sunflower seeds.

Moreover, the truth is, that not all fats are deadly, which may cause increase in your weight, but some fats are actually very essential for our body. However, yes, it is true that some fats do affect our body negatively but if you balance the intake of them, then they will also not give any worst consequences like overweight.  So let us further know about fats and their importance in our diet plans:-

Fats are available mostly in three kinds, first one is saturated which is common as animal fats and remain solid at room temperature. An unsaturated fat that is the second form of fat, comes from plant like nuts, olive plant and remain liquid at room temperature.

The reason why unsaturated fats are healthy rather than saturated fats is that saturated fats are collected from animal and have single bond formation that means it does not dilute in our body but make it further fattier when we consume it. However, unsaturated fats are made up pure plants or say healthy plants, while having double bonding, which easily dilute with our body and give essential omega 3 fatty acid that helps in digestion while giving our body sufficient energy level.

Saturated fats contain more carbon atoms rather than hydrogen that mean it reduces the healthy level of fat, wherein, unsaturated fats contain major level of hydrogen atoms rather than carbon, which determines a good fat’s properties.

The third form of fats is “trans fat” that are manmade fats, that comes out from a scientific process which is hydrogenation, in which the level of saturated fats (that is high amount of carbon atoms and lowest amount of hydrogen) increases to make it. The Trans fat contains high cholesterol that is LDL and vigorously increases the chances of heart attacks in a person who consume it.

Therefore, from above conclusion, only unsaturated fats are good for your health. Wherein saturated and Trans fats just make your health even worst. So know your fat and then consume its right quantity but do not blame all kind of fats, for making you fattier.

Generally even fitness instructor follow those myth, (that one should not add carbohydrates especially when you are on weight loss routine, ) which is so untrue, so in a way they are not only misguiding common people, but also calling many health related problems for yourself, and that is the reason why, the market flooded with many low- carbohydrates products and making the whole term ‘carbohydrate’ an offensive affair. However, it is essential to cut down the amount of sugar because of which one tend to become overweight or fat, but in the whole realm of cutting the amount of sugar from diet, people are also ignoring and eradicating those essential food products that helps to get rid of many deadly diseases.

Therefore, the consequences of above notion, is people are cutting down the intake of fruits like apple, mango which are high in carbohydrates, but in a way they are also forgetting that these fruits, or food items are essential source to fulfil other important requirements of our body like vitamins, minerals etc. However, it is essential to know bad carbohydrates, and then cutting down their consumption rather than reducing the intake of essential carbohydrates.

Basically, there are two kind of carbohydrates one is simple r which are made up of simple sugar molecules and our body takes less time to consume them. For example, soda, candy, and the other one is complex carbohydrates, which are made up of thousands of molecules. For example, whole grains, and all fruits and our body take much time to consume it. However, complex carbohydrates are most recommended as they take time to consume so that one may feel less hungry, wherein on the other hand simple carbohydrate adds more calories to your body while making you hungry very repeatedly.

Therefore, do not blinded follow those unrealistic myths about any food product, know it correctly than implement in your diet accordingly.

This juicy fat free, watermelon can be consumed either in lunch, or before meals, however you can even eat this as an evening snacks because it is an easily digested fruit with some great nutrient properties.  In addition, you can also make different recipes in Oder create variety. For instance if you mix watermelon with some blueberries, cantaloupe and honey you can easily arouse the whole sensation of hunger among your kids.

However, apart from watermelon there are many fruits available, which you can use, make wonderful juices. Like apple, which is a great source of Vitamin A. Apple is rich with potassium, water, vitamin A and C that are very essential for our body, but if your kid doesn’t want to eat those slices of apple then, you can blend apple juice with a nice taste. For that, you can mix apple with honey, a bit of lemon, coriander leaves, grapes, and berries mix them all in a grinder and serve as a tasty juice that your kids will surely like.

There are also some other fruits like orange, grapes, pineapple, berries which you can mix up with each other along with some honey and lemon to make a tasty juice, in order to give essential vitamins to your child.

“Healthy breakfast is essential for hectic working hours” has been widespread notion, which we are listening from many years. Still most of the people tend to ignore this important fact. However, if you do not want your family to suffer because of bad breakfast eating habits, then start adding healthy food options like fruits, yoghurt, and rich source of proteins like egg for a healthy diet plan.

Dry fruits are even more beneficial and nutritive that even adds a nice flavour in your scoops but also a nutritive morning meal. So add some handful dry fruits like almond, apricot, oatmeal, and cereal to give a boost in your family breakfast.

Apart from this, people love eating sandwiches in their breakfast, but if you are bored of regular sandwiches then you can even add more tasty flavour to it like you can make strawberry, peanut and banana sandwich or tomato, cucumber and carrot sandwich with some onion and less fatty cheese, and see your family will love this new recipe. 

Add a taste in your family munching hours, that means add new flavoured juices and snacks to make their diet a tasteful yet healthy notion for them. You can make various juices like berries, honey and banana mixed together or apple, pineapple and mint mixed together to give a new flavour so that they will drink happily.

Always flood your refrigerator with nutritive and tasty fruits and vegetable so that your family member can eat them raw, which is even a healthy way to maintain a full of fibre rich diet. However, you can even add a nice flavour in those raw vegetables while adding some cheese, croutons, and green beans that will surely fill water in their mouth.

Rather adding teas and fried food during snack time, it is more convenient and healthy to give fresh fruits, juices, yoghurt, dry fruits, and raw veggies salad to your family. 

Therefore, adding new flavour and tasty recepies can make your family diet a healthy affair but you firstly need to determine the importance of vegetables and fruits to serve them best.

Proper Protein ratio in our dail diet plan is essential for our body, as it not only helps our body to make it stronger but also protein is a pretty well know term as  “a body builder nutrient” among all the fitness gurus and experts around the world, and it is even true. Protein has the quality to repair damages and injured muscles, which makes our body totally an unhealthy affair. It not only stimulate essential requirement of our body to build up muscles but also rebuilt our body’s damaged tissue to make it further stronger so that it can perform many day to day physical tasks.

The scientific term, amino acids are the reason behind the formation of protein, when amino acids combined together with double bonding than it creates protein. Basically, there are two kind of amino acids, one is essential amino acid which our body cannot make, and the other one is non-essential amino acid which are body can make. In our body plenty of non-essential amino acid can be found which our body consumes from vegetables, but to complete them, complete protein is necessary, that can serve ‘essential amino acid’ to our body. However, essential protein or say complete protein can be obtain from eggs, soy, meat, cheese and other dairy products.

Therefore, for proper functioning and muscle building it is required to consume a good amount of protein in your diet. Moreover, to do so, vegetarians can consume protein from whole grains, soy, milk, fruits etc. and non-vegetarians can obtain protein from chicken, egg, turkey, lean cuts of beef. However, apart from all these above sources of protein, soy has been vastly advised by dietician as it is a complete protein resource, which has essential amino acids.

International Journal Obesity’s generals say that sleeping can be the biggest cause of obesity. It is not more sleep that harms, but less sleep can make a person even more obsessed than he was earlier.

Next major cause is pollution; it is a fact that pollution is giving us many harmful health related problems and that is the reason why, it has been also effecting hormonal changes in our body. The pollutants are consist of many harmful elements that mixed up with the air that we inhale, and hence in a way we inhale all those harmful foreign bodies that gives diverse affects on our health.

Environment is what, that hugely affects the whole phenomena of health. But today, this phenomena is totally high tech. nowadays, people have started brining many air conditioners during summers that totally changes the natural environment and make them pre-occupied with their surroundings. However, during this situation people have forget that they need to burn their calories rather than sitting and working in temperature-controlled rooms which calls the circumstances of obesity.

Smoking is another major factor that gives diverse affect on our health. People are more inclined towards smoking and hence, contribute to their adverse health situation that is obesity.

However, Those individuals who have earlier gone through with major diseases and had consumed lots of medicine to cure their disease also tends to become the victim of obesity. For example contraceptives, steroid hormones, diabetes drugs, some antidepressants, and blood pressure drugs vastly affects a person’s obesity level.

Age, ethnicity is one of those traits that partially make people obese, for instance, middle age people are more prone to obesity, rather than teenagers. And to further prove it, many recent studies by International Journal Obesity’s have revealed that United States people are becoming more obsessed because of their age and ethnicity.

 Apart from this, those people who have an obese spouse are even more prone to obesity, because the union between both divert their living pattern accordingly.