choose whole grain unpolished rice,cereals,nuts,fruits like banana,and moderate helping of root veg for carbohydrate. Avoid deep friedoily foods,pizzas,burgers,processed food which are loaded with high salt.
include pulses,poultry,fish,milk etc as they contain body building proteins.
make it a point eart frsh fruits,apple.pomegranate,guava,dates,amla banana.they are rich sources of vitamins,minerals,antioxidants,and are rich in fibre content.
never skip breakfast.
monosaturated fatpresent in ground nut oil,mustard oil,cotton seed oil,and nuts like almonds,hazel nut, walnut are good for brain ,heart and skin.polusaturated fats found in sunfloweroil,soyabean oil.saturated oil foud in red meat,trans fat,dairy products,bakery food are better avioded.
eat at regular timing more so with family members.
last donot get carried away by eye catching ads.