Eating right doesn't mean depriving yourself of the food, but preparing a healthy plate full of nutrition, fiber, vitamins, etc. It doesn't have to be complicated to pick the right items for your food plate. Depending on your meal time, the definition of a healthy plate differs. Swap your food with healthy meals or pick the right item while eating out to maintain a healthy lifestyle. Here we talk about the basics of healthy eating, myths about food to how can we get the right food while eating from restaurants or food stalls? Swipe to read more...

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All information contained in this document is confidential and proprietary to Truworth, and is submitted to your company with the understanding that it will be held in the strictest confidence and will not be disclosed, duplicated or used, in whole or in part,
for any purpose other than the evaluation / understanding of the document and its related contents. The Content, Concept and Programes cannot be used without prior written consent and permission from Truworth Health Technologies Pvt. Ltd

2. What is
Healthy
Eating?

3. Healthy eating doesn't
have to be boring or
avoiding all your favourite
food.
In fact, the first rule of
healthy eating is to Enjoy
Your Food!
Eating healthy is all about
Getting the Balance Right.

4. Your
Healthy
Plate

5. This picture shows us the types of foods
to eat in the right proportions.
The inclusion of variety in
food choices is a guide to
help us achieve a healthy
diet.
Bread, Rice, Potatoes,
Pasta & Other Starchy
Food
Meat, Fish, Eggs, Beans
And Other Non-Dairy
Sources Of Protein
Food And Drink
High In Fat And/Or
Sugar
Milk & Other
Dairy Foods
Fruits &
Vegetables

6.  Veggies are packed full of vitamins and minerals.
 Eat at least five portions every day.
 Add a variety in different colors.
Fruit and Vegetables
Eat plenty!

7. Grains and Cereals
 They are a great source of carbohydrates,
protein, vitamins, minerals, and fiber.
 Fiber can help prevent constipation.
 Choose whole meal and wholegrain varieties
to make sure you get plenty of fiber.
 Include 6-8 portions of whole grains each day.
Eat in optimum amount!

8. Milk and Dairy foods
 These foods are a rich source of calcium
and protein but they can also be high in
saturated. Therefore, choose reduced fat
and low fat varieties when possible.
 Include 2-3 portions of dairy products
each day in your diet.
Eat in moderate amounts!

9.  Eat a good variety of the foods.
• Choose lean cuts of meat, egg whites, avoid red
meat and avoid frying these foods.
 Pulses and legumes are good sources of
proteins, carbohydrates, fiber, vitamins and
minerals.
• Include 1-2 servings of these in your daily diet.
Eat in moderate amounts!
Meat, fish, eggs, pulses, beans
and other non-dairy sources of protein

10. Foods containing fats
 Eat these foods in small amounts.
 Include healthy fats in your diet. (Eg.
Nuts and seeds, avocado, rice bran oil,
sesame oil, peanut oil, mustard oil,
olive oil, peanut butter, etc.)
Eat in small amounts

11. Sugar & Salt
Sugar
• Avoid refined sugar and use a
small measuring spoon while
adding sugar.
• Switch to healthy natural sugars
like dates, figs, raisins, munakka,
etc. instead of refined sugar.
• Limit the consumption of sugar
sweetened beverages and snacks.
• Read the labels, compare sugar
content choose the foods with
lower numbers.
Salt
• Use a small measuring spoon to
add salt while cooking.
• Limit the use of salt when
cooking at home.
• Avoid sprinkling salt on salad, cut
fruits, curd or cooked foods.
• Read the labels, compare the
sodium content and choose the
foods with low sodium.
Eat sparingly

12. Water
 Drink plenty of water and other
fluids to remain well hydrated.
 About 10-12 glasses every day.
 Increase water intake when doing
exercise or if the weather is hot.

17. What Can
You Do
While Eating
Out?

18. 1.
Plan Ahead
2.
Choose Food
Wisely
3.
Portion Size
4.
Don’t go
hungry
5.
Choose
A’ La Carte
Tips While
Eating Out

19.  Check the menu before you leave home.
 Check online menus, if available, for nutrition
information ahead of time.
 Cut back on calories in other meals during the day.
1. Plan Ahead

20.  Read between the lines.
 Look for foods that are steamed, broiled, baked or grilled,
and limit fried and sautéed items or foods described as
"crispy," or "rich".
 Order a salad before ordering anything else on the menu.
Ask for the dressings on the side. Look for freshly made
entrée salads that give you "balance in a bowl.“
 Round out your meal by ordering healthy side dishes.
 Balance your meal by including healthier selections from
all the different food groups such as lean meats, low-fat
dairy, fruits, vegetables and whole grains.
2. Choose Food wisely

21.  Order menu items that contain fewer calories and
eat a smaller portion.
 Many restaurants serve portions, enough for two
or three people. Bring leftovers home for another
meal or share the meal with another person.
 Eat one reasonable serving and don't immediately
go back for second. Give yourself some time and
serve yourself more food if you are still hungry.
3. Portion Size

22.  If you're already hungry before you leave for
the restaurant, have a small snack such as a
piece of fruit or nuts.
 At the restaurant, order a cup of broth-based
soup or salad to stave off hunger.
 Once you’ve staved of any hunger, only then
order the appetizers/ starters, main course or
even dessert.
4. Don’t Go Hungry

23.  Go for the A’ La carte menu rather than a
buffet.
 If you dine at a place with only buffet
available then choose healthy options, fill
half your plate with a vegetable and fruit
salad.
 Avoid heaping your plate with food.
 Eat slowly and thoughtfully, paying
attention to physical cues from your body.
Stopping at a comfortable point lowers
the risks of bloating, indigestion and
heartburn.
5. Choose A’la Carte

24. Food
Myths!

32. How To
Eat Right
On The
Go?

33.  Pack on the go foods ahead of time.
 Make healthy choices at fast-food restaurants.
 Plan you meals in advance.
 Eat frequently and in smaller amounts.
 Consume nutrient dense whole foods.
 Drink plenty of fluids and stay hydrated.
 Read the labels carefully while purchasing
packaged foods.
Eat Right on the Go

34. If you need to purchase food from
hawkers or food stalls
 Prefer hot beverages.
 Opt for snacks that are prepared fresh on order
like dosa, utthappam, omelet, etc.
 Try to eat naturally protected foods like
oranges/banana, boiled eggs, roasted corn-on-
the-cob or packaged dry snacks.
 Avoid fried snacks, especially if the oil in the frying
pan smokes or looks dark, gummy and frothy.
 Avoid batter coated preparations or crumbed
preparations since breadcrumbs are frequently
reused.

35. Keep A Track
Food Tracking helps in self-monitoring that can
help in achieving and maintaining your healthy
eating and health goals by making you-
 Understand your eating habits and
patterns.
 Identify the foods good and not-so-good
that you eat on a regular basis.
 Boost your confidence and place your focus
on progress
 Keeps you committed to your plan.

37.  https://www.thewellnesscorner.com/wellness-tv/nutrition/eating-right-for-the-healthy-heart
 https://www.thewellnesscorner.com/blog/eating-right-for-healthy-skin
 https://www.thewellnesscorner.com/blog/eating-right-at-night-shift
 https://www.thewellnesscorner.com/wellness-tv/nutrition/eat-right-for-2021
 https://www.thewellnesscorner.com/blog/eat-right-for-the-fight
 https://www.thewellnesscorner.com/blog/summer-is-back-its-time-to-eat-right-for-glowing-skin
 https://www.thewellnesscorner.com/blog/kids-meal-ideas-and-healthy-eating-tips
Additional Resources

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STATEMENT OF CONFIDENTIALITY
All information contained in this document is confidential and proprietary to Truworth, and is submitted to your company with the understanding that it will be held in the strictest confidence
and will not be disclosed, duplicated or used, in whole or in part, for any purpose other than the evaluation / understanding of the document and its related contents. The Content, Concept
and Programes cannot be used without prior written consent and permission from Truworth Health Technologies Pvt. Ltd