Wednesday, 16 September 2015

How to make a Indian Tea (Chai)

Healthy reason to have a cup of Indian tea in morning!

Chai is a Indian Tea and it can be very healthy, especially in the winter and also if you got cold or Sore throat.Indian Tea is more milk and less water but I prefer it with more water and less milk. I like Indian Tea everyday in morning, it's perfect way to wake up!

To make a Indian tea you can use a tea bag or loose tea (packet tea). I prefer Assam loose tea, it has a better taste for Chai but there are many alternatives such as Darjeeling tea bags or loose tea packet. 

I will give you the recipe I have perfected over time, but it will take a few turn to create Chai which suits your taste buds! I use Chia Masala (Dry mix of herbs) which can be bought from any Asian grocery store or supermarket. It can also be made at home according to your own preferences. If you don't want to use Chai Masala then simply use some Fresh Grated Ginger and 2 to 3 Cardamon pods.

For Chai Masala you will need;

4 tbsp Ginger Power
1 tsp Cardamon (illaichi) 
1 tsp Black Peppers
1/4 tsp cloves
Dry Basil leaves (Tulsi) 

Blend everything together using a blender or a mortar and pistil make the mixture and store it in an air tight bottle.

How to make a Indian Tea? 

1 tsp packet tea or 1 tea bag
1/4 tsp Chai Masala (Mix Herbs)
Extra grated fresh Ginger (small peace)
1 cup water
Sugar to taste
1/4 cup milk 

In a small pan add water, let it boil then put tea or tea bag, Chai Masala  (mix herbs) and fresh grated ginger.

Let it boil for 2 to 3 min then add Milk and let it boil again till it rises. Finally strain the tea directly in to a cup.

Enjoy your self.

Saturday, 11 July 2015

Some Great Tips for Healthy Hair

Common causes of hair loss include nutritional deficiencies, hormonal imbalance, stress, use of improper hairstyles, heating tools, chemical-laden hair products, genetics, and various other reasons. But you need not worry. There are some home remedies that can help nourish your hair and promote new growth. These remedies will prove to be highly effective if you follow them regularly for once a week.

Curry Leaves is a good for hair loss and hair growth; Take some Curry leaves powder and make a past of them and mix this past with yogurt and massage on your hair and scalp. keep this mixture on your scalp for 30 to 40 minutes and then wash off with shampoo. Apply this mask every week consistently to see a good results. This will help you for your hair loss and get a good hair growth.

Great Tips For Shiny and Healthy Hair
1) Put the hot oil on your hair and comb it through to ensure even distribution and reduce breakage during shampooing. Wear a plastic cap or wrap a warm towel around your head and leave it on for at least half an hour before shampooing.

2) Castor oil facilitates hair growth because it is rich in omega-9 fatty acids and vitamin E. The thick oil moisturizes your hair, adds volume, prevents frizzing, and also fights scalp infections.It is best to mix castor oil with an equal amount of a base oil to get a better consistency and enhance the benefits. Rub it on your scalp and massage. Leave it on for 30 to 45 minutes. Finally, rinse it out and shampoo your hair. If it is difficult to remove, use a clarifying shampoo.To make it more effective, mix four drops of rosemary essential oil in an ounce of castor oil and then use it on your hair and scalp.

3) Eggs; Hair is made up of keratin protein and eggs are a great source of protein. Thus, they are highly beneficial in helping your hair grow.

4) When dealing with hair loss, you can apply coconut oil infused with Indian gooseberry, or amla, to encourage hair growth. It will help greatly with premature graying as well. Alternatively, you can apply a mixture of one tablespoon each of dried Indian gooseberry powder and lemon juice. Simply applying fresh amla juice is also useful.

5) Lemons are rich in vitamin C and vitamins and other nutrients. Plus, they are loaded with antioxidants. In addition to hair growth, lemon juice promotes smooth, shiny, dandruff-free hair. When applied on the scalp, it stimulates circulation and hence prevents hair loss. Do not use lemon juice in excess though, as it can lighten your hair color over time.

6) Fish oils are rich in omega-3 fatty acids that not only promote smooth, shiny hair, but also encourage healthy hair growth. Oftentimes, a deficiency of these fatty acids impedes hair growth.
Take fish oil supplements daily for at least a month. If you just cannot stand the smell of fish oils, consider taking flaxseed oil. You can also include flax seeds in your diet.

7) Mash a ripe avocado (pit removed) with one egg, then apply to wet hair. Avocados are rich in vitamins, minerals, and essential fatty acids that can help restore luster to your hair, says Stephen Sanna, expert colorist at the Pierre Michel Salon in New York City. Leave on for at least 20 minutes, then rinse several times. Repeat once a week for damaged hair and once a month for healthy hair.

8) Try a vinegar treatment; Whip up a terrific hair conditioner by combining 1 teaspoon apple cider vinegar with 2 tablespoons olive oil and 3 egg whites. Rub the mixture into your hair, then keep it covered for 30 minutes using plastic wrap or a shower cap. When time’s up, shampoo and rinse as usual.

9) Rub enough mayonnaise into your hair to coat it, wait up to an hour, and wash it out. You’ll be amazed at how soft and shiny your hair is, thanks to this great protein source.

10) Mix 2 ounces olive oil and 2 ounces aloe vera gel with 6 drops each of rosemary and sandalwood essential oils. Olive oil is an emollient, aloe hydrates, and rosemary adds body and softness.

Wednesday, 24 June 2015

Belly Fat - Some Food Will Help!

If you have been having problems on what foods burn belly fat, this listed foods will assist you greatly. However, there are other numerous healthy foods which can also assist you in burning the belly fats easily without being strained to tougher work outs. Belly fat burning foods are those foods that burn extra calories than the content of calories of the food itself, and reducing the amount of stored fat. There are some foods which in fact burn more fats than the content of calories of the food itself. They are natural plant foods containing high fiber and protein content suitable for burning the stomach fat.

Do you have a bellied stomach and would like to know what foods burn belly fat faster? Then don’t worry. The following are foods which can assist you burn fats in the body and reduce belly flat.
Caffeine Coffee; Caffeine coffee can enhance the movements of your bowel quicker than the standard rate. Bowel movements can remove excess toxins faster and provide less opportunity for the body to collect excess fats on your belly. You can take one cup of ground coffee, when you wake up after consuming one cup of boiled water, with wholegrain bread having strawberry jam spread on it.
Whole Grains; Whole grains like corn and oats are low in fat and calories and are very rich in fiber. Nevertheless, whole grains might result in the bloating of stomach and make it appear fat. It may in the meantime make you feel full for longer periods than consuming carbs and thwart you from eating too much. When you wake up in the morning, you may prepare one bowl of oats with yogurt and provides adequate energy and maintain you satisfied for long.
Walnuts; Walnuts consist of monounsaturated fats. They are a type of a healthy element. These monounsaturated fats can be digested easily and would not create any negative impacts on the body but will make your belly becomes flat. As per the scientific research, walnuts can only operate as an element to decrease the belly fats and regular everyday consumption of approximately 1 to 2 oz can assist in strengthening of your energy and minimize the risk of being attacked by heart related disease.
Yogurt; Yogurt contains millions of probiotics and is a top dairy food. It has high protein and calcium content. Those elements are necessary to build your strength and maintain your body fitness. It never contributes to the growth of belly fats but reduces it.
Green Tea; Green Tea increases the Metabolism. The polyphenol found in green tea works to intensify levels of fat oxidation and the rate at which your body turn food into calories.
Bananas; Bananas are also another type of natural fruit containing low amount of calories and are very rich in fiber. Besides fiber, it also contains B6, potassium and magnesium. Those elements keep the blood pressure at average level. The B6 is an element which stimulates the immunization system and maintains the red blood cells. Most individuals are usually strict on the banana yogurt shakes, remove their skin and prepare a single cup of smoothies using a blender. They then keep it in fridge. It is a very healthy food to consume after taking tea during summer. You will enjoy it without worrying about excess fats being added onto your belly.
Aerobic exercise like waking,running,swimming has been shone to cause major reductions in belly fat in numerous studies. Another study found that exercise completely prevented people from re-gaining abdominal fat after weight loss, implying that exercise is particularly important during weight maintenance. Exercise also leads to reduced inflammation, blood sugar and all the other metabolic abnormalities that are associated with central obesity.

Monday, 8 June 2015

Almonds Are Just The Right For Healthy Skin

Healthy Skin;  For young and healthy looking skin, almonds are just the right ingredient. They are also rich in vitamin E, a skin-nourishing vitamin that protects the skin from becoming dry. almonds are one of the most popular super-foods. While most people mistake almonds as nuts, technically they are the seeds of the almond tree that are contained within the fruits. Almonds come in two varieties – sweet and bitter. Traditionally, sweet almonds are edible, while bitter almonds are used to make almond oil. Both these varieties are easily available in the market. You can eat almonds as is or you can soak them in water overnight and eat them the next morning. You can also find almond milk, almond flour and almond butter in the market. 

It will protect your skin and heal from sun damage. Instead of spending lots of money on anti ageing cream and chemical skin product, you can use a natural treatment as a almond oil. It will benefit your skin in long run without causing any harm to your skin. You can on the skin and in hair as well, it's so light, gentile and moisturizing that is great for baby massage.

Good for Improving Brain;
Almond are also considered one of the best food for your brain. The vitamin E in almond helps prevent cognitive decline, boosts alertness and preserves memory functioning. To boost memory and stimulate the mind, eat a handful of almonds everyday.

Good For Heart; There are many nutrients in almonds that contribute to heart health. For instance, almonds are rich in magnesium, which improves blood flow and the movement of oxygen and nutrients throughout the body. This in turn can help control blood pressure and reduce the risk of heart attacks.

Reduce Cholesterol;  Eating almonds regularly can help to reduce your level of
your cholesterolThey help raise HDL (high density lipoproteins or “good” cholesterol) and reduce LDL (low density lipoproteins or “bad” cholesterol) levels. This is because almonds are rich in polyunsaturated and monounsaturated fats.

Control Diabetes;  Almond also help control blood sugar levels and prevent complication from diabetes. The healthy fats, vitamins, fiber and several minerals in almond help regulate the absorption and processing of glucose. For good healthy reason and to maintain a healthy blood sugar level, eat one ounce of almonds immediately before eating a large meal.

Weight Loss;  Almonds aid in weight loss due to their nutrient density. The fiber, protein and monounsaturated fat content of almonds can make you feel full and satisfied, so you’ll have fewer cravings and be less likely to overeat. They are also full of B vitamins and zinc, which help stop sugar cravings.Try not to exceed the recommended serving size of 1 ounce, or 23 almonds. Along with dry roasted almonds, you can also drink unsweetened almond milk to lose weight.

Good for Improving Brain;  Almonds are also considered one of the best foods for your brain. The vitamin E in almonds helps prevent cognitive decline, boosts alertness and preserves memory functioning.To boost memory and stimulate the mind, eat a handful of almonds daily.

Practical Tips: Don't just enjoy almonds as a between-meal snack. Spread a little almond butter on your toast or down the center of a stalk of celery. Add a handful of lightly roasted almonds to your salad or chop and use as a topping for pasta, steamed or healthy sauteed vegetables. When eating foods with a higher glycemic index, including almonds in the meal can help keep your blood sugar under control.

Allergic Reactions from nuts like Almond

Food allergy symptoms may sometimes be immediate and specific, and can include skin rash, hives, itching, and eczema; swelling of the lips, tongue, or throat; tingling in the mouth; wheezing or nasal congestion; trouble breathing; and dizziness or lightheartedness. But food allergy symptoms may also be much more general and delayed, and can include fatigue, depression, chronic headache, chronic bowel problems (such as diarrhea or constipation), and insomnia. Because most food allergy symptoms can be caused by a variety of other health problems, it is good practice to seek the help of a healthcare provider when evaluating the role of food allergies in your health. 

Wednesday, 20 May 2015

Get Relax With This Savasana (Cropse Pose)

Tips for relieve stress

Relaxation can help to relive the symptoms of stress. It can help you calm and take a step back from a stressful situation. All relaxation techniques combine more deeply with relaxing muscles.
This relaxation tips is very good before and after Yoga. 
Savasana (Corpse Pose)
  • Lying on your back, relax you lags and allow your feet to fall outward.
  • Relax your arms, turning the hand so the palms face upwards.
  • Gently elongate your neck and allow the chin to slightly.
  • Soften your face and close your eyes.
  • Breath in and out through the nose, focusing your awareness on your breath.

Notice how are you feeling. Become aware of any tension, and as you breath out, imagine the tension flowing out with breath. As you breath in, feel yourself filling up with positive, healing energy. 
Gently place your hand over the other, palms down, on your abdomen. Exhale slowly and completely. Then inhale, breathing into the abdomen, using the position of your hand to guide your breathe.  Allow the abdomen to rise and fill like balloon, then slowly exhale. hold out breath for moment then inhale again without rushing. Enjoy the feeling and the wonder of breath. Breathe into the abdomen up to 5 times.
Breathing into the lower rib cage: Place your hand at the base of the rib cage and exhale slowly and completely. As you inhale, breathe in to lower rib cage and feel the lower rib expanding. Hold the breath in momentarily, then slowly exhale and feel the lower ribs contract again. Hold without breathe for moment before inhaling again. Breathe into the lower ribs up to 5 times.
Breathing into the upper chest: Place the hand on the upper the chest, below the throat. Exhale slowly and completely, then as you inhale, breathe slowly into the upper chest. You feel a much deeper, fuller breath and you will feel expansion through the entire upper rib cage, front and back. Hold the breath for moment before exhaling slowly and completely. Hold without breath for moment, before inhaling again. Breathe into upper chest up to 5 times.
Now just relax, no yoga is complete without the final pose Savasana. Savasana is a resting pose, its not the same a sleeping. You should stay present and aware during  the 5 to 10 minutes duration of the final relaxation.

Friday, 15 May 2015

Exercise Is A Very Impotant For Healthy Life

Getting fit and healthy staying in good shape?

Why should you exercise? Increasing the amount of physical activity step towards getting fit, feeling good and looking great. By gradually building up the amount of activity you do, you improve your body's suppleness, strength stamina. your muscles will become firmer and stronger and your heart and lungs will function more efficiently. Other parts of the body such as the liver and  the nervous system also benefit from exercise. try to think of exercise as a natural ,essential part of your life - just like eating or sleeping. 

Taking up a new activity can also help you to forget  the stresses and stains of the day and help you to sleep more soundly. Many activity, such as dancing, playing tennis or waking can improve your posture, co-ordination and reflexes as well. So you can see that exercise is an excellent all-round tonic!

Exercise can really give you a boost energy  on regular fitness routine can help you feel more lively, confident and happy to be alive.

Exercise is beneficial to children in all the same way that it is for adults. If children are encouraged to enjoy physical activities at an early age, they are more likely to continue exercising regular throughout their lives and lower their risk of developing heart disease later on. Why not take up an activity up an that you can all enjoy as a family, like Cycling, swimming or jogging. 

How to get started?

Choose which activity you are going to take up to get fit and decide when and where you are going to do it. Make sure you choose an activity you can do regularly. You can choose more then one activity.

Pick a day to begin your new, active lifestyle and write it your diary. Plan at least three times in the following week when you are going to do your activity. Ask your friend or colleague to join you and make exercise part of your social life. Remember, even if you feel you are too busy to exercise, you can probably fit a little extra walking into your routine, for example on your journey to work, a trip to the shop or walking in your house when you are on the phone. Why not try using the stairs instead of a lift or escalator? It really help.

Swing your ropes; Skipping is one of the best, simplest and cheapest way to exercise. Swing ropes is especially good for you heart.There are lots of way to swing your rope without actually jumping over it, so have fun experimenting. Make sure wear a pair or good training shoes to avoid any strain on your leg muscles.

If you have any Medical condition, before your start any exercise you have to ask you Doctor.

Before you start any exercise always warm up with some gently running on the spot and stretching. 

Exercise Benefits; 

  • Good about physical activity, it help you lose weight and improve your figure.
  • It helps keep your heart strong and healthy, and reduces your risk of having a heart attack or stroke.
  • It help you to relax, cope  with stress and sleep well at night.
  • It help you to look and feel younger.
  • It does not mean joining expensive clubs or classes.
  • It does not have to mean strenuous spots or workouts.
  • Half an hour's moderate exercise a day can make all the difference.
  • It can be beneficial for everyone regardless of your age, size or shape, or whether you have disability.

You can find a books or exercise DVD from your Library. There are lots of different activity you can try!

Friday, 1 May 2015

Ajwain - Indian Spices and Health Benefits.

Ajwain seeds are most popular spices in India and Middle-East. Some of the common name for the seeds are Ajwain seeds,Carom seeds and Ajmo In Gujarati. Ajwain seeds are use in a different forms, whole, ground, roasted and as topping. Ajwain seeds blend food to extract the nutrients and blend them in a palatable forms. Some spices are added in the end as a flavoring and Ajwain are typically heated in a pan with Ghee or cooking Oil, before being added to a dish. Ajwain is very strong flavors and should be added first. 

Ajwain use in Chapatti, Puree, Paratha, Dry snacks, Vegetarian Beans/Lentils, Rice dishes. The seeds used generously as in a snacks, spices biscuits, flavor drinks, soups and sauces in India and Pakistan. They are also mixed with making pickles. Ajwain is a strongly and aromatic, seeds are Green and Light Brown in color. Purpose of Health green color Ajwain is good and you should avoid Light Brown color. Ajwain have similar appearance to Cumin seeds, their flavor closely like a Thyme, Fennel and Anise. Make sure you have to store seeds in a airtight container and place in dark and cool place.

Health Benefits of Ajwain

  • Ajwain helps increase the digestive function of the intestinal tract by increasing gut juices.
  • Ajwain seeds are rich in fiber, minerals, vitamins and antioxidants.
  • Ajwain seeds have been used traditional Ayurvedic Medicines for various aliments. 
  • Ajwain use as a treating for indigestion.
  • In India seeds are use to ease Asthma as well.

For Safety; Avoided in individuals with liver diseases, Ulcer / ulcer bleeding conditions.

Natural Remedy from My Grandma;

For Block Nose and Runny Nose; Heat a frying Pan for few minutes, then put few pinches of Ajwain seeds on it. As it heats up, then inhale the fumes, and repeat again, till you feel comfortable.

For Dry Cough; Take a 1 cup of water and add 2 tsp of Ajwain seeds, cover the cup with a lid and leave it overnight. In the morning take a sauce pan add the water with Ajwain and let it boil until half the amount of water is left, then add 1 to 2 tsp of Palm Sugar, 1/4 tsp of dry Ginger Power and add 1/2 tsp of Ghee or Butter. Let it boil for 2 min, then sieve directly in to cup and drink it warm. You must have to drink this water for 3 to 4 days to get better.

Earache; Half a teaspoon of seeds with 30 ml of water and then filtered makes for good ear drops that decreases congestion and relived pain. Pain caused in the ear can be helped by using the oil (as a ear drops) obtained from boiling 4 grams of ajwain seeds and garlic in 50 grams of sesame oil or castor oil till they turn dark red. 

Thursday, 23 April 2015

Turmeric Mask For Brightening Skin

Make Your Own face Mask

Turmeric is not only curry spice for cooking, but have a amazing healing properties and it's also great beauty product. I have used this mask since I was small, my Mum would regularly use it on me and my sisters. She use to rub on our body and face.I never use any other mask than this and my skin is perfect. I have also used  this mix on my own children when I would bathe them. It is suitable for children and adults and it's helps a lot in many ways, Turmeric with a combination  of other ingredients can create a great beauty for small budget. 

In Indian weddings, women have long used Turmeric (with all other herbs as well) as a head to toe body scrub and face mask to brighten her skin before their weddings.Turmeric is high in antioxidant that slow down cell damage. It helps with inflammatory skin condition. It is widely used as a skin exfoliate and improves skin texture. It helps pigmentation and evens out the skin tone. This mask is so good, it's feels pamper your skin.

How to make your own Face Mask?

Mix flour, Turmeric, milk and honey ( Lime juice is a option)  make a past.

  • 3 table spoon Chick Peas Flour (regular flour, rice flour or ground oats)
  • 1/4 tea spoon Turmeric 
  • 2 tbs Milk or warm water (Add some more if you need to make a past)
  • 2 or 3 drops Honey
  • 2 to 3 drops Lime Juice (option)
 Mix everything together like a thick past and apply to your face and  it dry for 20
 to 25 min.     

Wash it with warm water or in the shower, scrubbing gently to remove. If you        worried about turn your face yellow or orange but if it's staining on face or hand it come off easily. you can always wash your face again after showering. 

Make sure you apply face cream or your favorite moisturizer after you wash        
your face. Have fun and enjoy your beauty Mask.

Thursday, 16 April 2015

Meditation Will Transform Your Life

Meditation can wipe away the day's stress, bringing with inner peace. How can easily learn to practice meditation whenever you need it most. The purpose of meditation is to make our mind calm and peaceful. We will be free from worries and mental discomfort, and so we will experience true happiness, but if our mind is not peaceful then we find it very difficult to be happy, even if we living in the best condition.

I have been Meditating twice a day, and I enjoy my self. It is may be strange but I fell happiest when sitting in perfect silence. The experience is difficult to express in word. It is peace of mind that you can understand when you have that experience your self. Some time meditation struggle to control the mind but it is fell effortless. You have to do meditation regular to get good result and get your mind peaceful. 

Meditation is an umbrella of the way to relaxed. There are many way, and
different type of meditation and relaxation that have Meditation component. All share that same goal of achieving inner peace meditation, also might be useful if you have medical worsened by stress. 

About fifteen years ago in India, Professor U.C.Rai accomplished some work with technique of Meditation called Sahaja Yoga. He was head of department at medical college in Delhi. He was suffered serious attacks and was surprised to find this technique of meditation seemed to alleviate this medical condition.

Usually we find it difficult to control our mind. It seems as if our mind is like a balloon in the wind blown here and there by external circumstances. If thing go well. our mind is happy, but if they go badly, it immediately becomes unhappy. For example, if we get what we want, such as a new possession or new partner, we become very excited and cling to them tightly.


Effect of Mantra; For thousands years, Yogi have been teaching the value of Mantra in stabilizing and clearing the mind, leading one to deeper spirituals. Modern neuroscience is also beginning to discover the relationship between mental functioning and the way words are used.

Mantra is universal; In reflecting on the relationship between mantra and brain physiology. It is most important to remember that mantra is not a practice solely used by the Eastern traditions. The use of mantra word, compact prayer or affirmation is recommend by virtually all religions and meditative tradition, although they might describe or use them in different ways. You can choose a Mantra or wording you like. 

Remembering the Mantra; In Yoga Meditation science, different means of using mantra are prescribed. The silent, inner remembering way of using mantra use considered a higher, more effective from then hearing, reading, or speaking the mantra. Many benefits come from the proper use of mantra, including dealing with ways of thinking, ability to learn, ways of perceiving, and positive use of emotions collectively, these benefits set the stage for the deeper practices of meditation, contemplation, and prayer. 

Meditation; If we train in meditation systematically, eventually we will able to eradicate from our mind the delusions that causes of all our problems and suffering in this way, we will come to experience a permanent inner peace, know as ''liberation'' or ''nirvana''. Then day and night in life after life, we will experience only peace and happiness.

How to Meditate; Meditation requires a practice to get most from Meditation you need to do it everyday. This requires a place and time you will not to disturbed. 

  • Sit with a straight back. Don't try to meditate lying down because you are likely to fall sleep. Meditation brings relaxation and peace but at the same time this is dynamic. Meditation is quite different then relaxation of sleep. When we really meditate, we are fully alert and conscious. Our sense of awareness is highest, you will have a positive feeling for the world and renewed sense of dynamism.
  • It is not necessary to meditate in lotus posture. It is fine to sit in folded legs or in a chair, as long as your back is straight.
  • Don't eat before meditation. After heavily meal your body will be lethargic with digestion.
  • After meal you have to wait 2 to 3 hours and after meditate you can eat after 20 to 30 min.
  • It is very helpful to take shower before meditation.
  • Burning candle are not necessary, but they can add little extra inspiration.
  • It is good to do meditation early in the morning. It's said the best time 3 am although. I feel is more important to be awake and not sleepy.
  • Meditation will transform your Life.

Tuesday, 14 April 2015

Healthy Eating Everyday

Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best. It doesn't have to be difficult either. Just follow these diet tips.
Eat the right number of calories for how active you are, so that you balance the energy you consume with the energy you use. If you eat or drink too much, you’ll put on weight. If you eat and drink too little, you’ll lose weight. The average man needs around 2,500 calories a day. The average woman needs 2,000 calories. Most adults are eating more calories than they need, and should eat fewer calories.
Eat a wide range of foods to ensure that you’re getting a balanced diet and that your body is receiving all the nutrients it needs.
Eat lots of fruits and veg.
It’s recommended that we eat at least five portions of different types of fruit and veg a day. It’s easier than it sounds. A glass of 100% unsweetened fruit juice can count as one portion, and vegetables cooked into dishes also count. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for some dried fruit? 
Eat more fish
Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least two portions a week, including at least one portion of oily fish. Oily fish is high in omega-3 fats, which may help to prevent heart disease. You can choose from fresh, frozen and canned; but remember that canned and smoked fish can be high in salt. Oily fish include salmon, mackerel, trout, herring, fresh tuna, sardines and pilchards. Non-oily fish include haddock, plaice, coley, cod, tinned tuna, skate and hake. Anyone who regularly eats a lot of fish should try to choose as wide a variety as possible.
Cut down on saturated fat and sugar
We all need some fat in our diet. But it’s important to pay attention to the amount and type of fat we’re eating. There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease. Saturated fat is found in many foods, such as hard cheese, cakes, biscuits, sausages, cream, butter, lard and pies. Try to cut down, and choose foods that contain unsaturated rather than saturated fats, such as vegetable oils, oily fish and avocados. For a healthier choice, use a just a small amount of vegetable oil or reduced fat spread instead of butter, lard or ghee. When you're having meat, choose lean cuts and cut off any visible fat. Learn more, and get tips on cutting down.
Eat less salt
Even if you don’t add salt to your food, you may still be eating too much. About three-quarters of the salt we eat is already in the food we buy, such as breakfast cereals, soups, breads and sauces. Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke. Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt. Adults and children over 11 should eat no more than 6g of salt a day. Younger children should have even less. Learn more in Salt: the facts.
Get active and healthy weight
Eating a healthy, balanced diet plays an essential role in maintaining a healthy weight, which is an important part of overall good health. Being overweight or obese can lead to health conditions such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health. Check whether you’re a healthy weight or not. Most adults need to lose weight, and need to eat fewer calories in order to do this. If you're trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet will help: aim to cut down on foods that are high in fat and sugar, and eat plenty of fruit and vegetables. Don't forget that alcohol is also high in calories, so cutting down can help you to control your weight. If you're worried about your weight, ask your GP or a dietitian for advice. Physical activity can help you to maintain weight loss or be a healthy weight. Being active doesn't have to mean hours at the gym: you can find ways to fit more activity into your daily life. For example, try getting off the bus one stop early on the way home from work, and walking. Being physically active may help reduce the risk of heart disease, stroke and type 2 diabetes. For more ideas, If you feel hungry after activity, choose foods or drinks that are lower in calories but still filling good.
Don't skip breakfast
Some people skip breakfast because they think it will help them lose weight. In fact, research shows that eating breakfast can help people control their weight. A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health. Wholemeal cereal, with fruit sliced over the top is a tasty and nutritious breakfast.
Don't get thirsty
We need to drink about 1.2 liters of fluid every day to stop us getting dehydrated. This is in addition to the fluid we get from the food we eat. All non-alcoholic drinks count, but water, milk and fruit juices are the most healthy. Try to avoid sugary soft and fizzy drinks that are high in added sugars and can be high in calories and bad for teeth. When the weather is warm, or when we get active, we may need more drink.
If you want more information about Diet & Naturition go on RealAge now is Sharecare.