Proper nutrition is essential for good health and immunity. Food can either nourish the body or make it sick, depending on its quality and what is consumed. Optimal amounts of a balanced diet containing raw foods, vegetables, soups, salads, sprouts and curries aid digestion and support overall wellness, while excessive or improper foods can lead to disease. Maintaining a clean and hygienic kitchen is important for family health.

1. Ahaarame
Parama
Oushadam
Let food be your
best medicine

2. Proper food nourish our bodies make us
strong, good immunity proved for time
immemorial. Other side improper food
make us sick, weak, poor immunity. Food
is a double edged weapon can make or
mar a person. Similarly neither less nor
excess food is good for health. Optimum
is essential. Quantity is not important but
quality, nutritional value is very vital.
90% diseases are of nutritional deficiencies.
Timely food play vital role in our health.

3. Kitchen is seat of family health Mother/
wife is the master of it. Their attitude,
affection is vital to provide healthy food.
Cooking items, utensils, cooking media,
vegetables other needed play role for
health. Ventilation, cleanliness of kitchen
are deciding factors of family health. Good
food must contain 50% raw food & 99%
vegetarian for all round health of family.
Salads, juices are good Dinning room
without idiot box is vital.

4. Soups: Are good appetizers made of
vegetables like Tomato, Mix Veg, Mush
rooms, Leafy vegetables, Pepper, Ginger,
Dhaniya, Mint leaves, Cabbage, Jeera,
Dalchini.
Take about 100 ml soup daily 30 min
before food for good appetite & better
digestion. Prepare in a porcelains or glass
bowel and use porcelain cups to consume.

5. Salaads: Salads made of fruits, vegetables,
nuts, dry fruits can be taken either 30 min
before meal or 2 hrs after meal. Don’t
consume cooked and uncooked food
simultaneously as they need separate
enzymes to digest. Don’t add any ice
creams, gels, jams, marmalades, sweet
dishes with salads if you are health
conscious. Don’t refrigerate them consume
them fresh with a dash of pepper, mint
and send namak.

6. Sprouts: Better to consume sprouts on
empty stomach 30 min before breakfast
or mid morning around 11 AM or early
evening around 4 PM followed by green
tea or lemon juice. Once or twice daily.
They are rich source of micro nutrients
essential for good health. Whole moong,
Chena, Ground nuts, Wheat, Jawar, Raagi,
Methi, Dhaniyaa. Take about 30 gm with
dash of lemon, pepper, mint leaves

7. Daals: Daal is essential in daily food
especially in the morning or with lunch
avoid daal for dinner in the night. Freshly
prepared daal (Toor, Moong, Udad,
Rajma) is good. Take about 50 ml thick
daal with rice or roti with jeera, pepper,
curry leaves, green chilly and dhaniya.
Daal fry is not suggested to eat. Especially
after 40 yrs as it may cause uneasiness.
Excess daal may cause indigestion.

8. Sambaar, Rasam: Especially for easy
digestion Rasam, Sambaar 3 times/ week
with vegetables - Tomato, cucumber,
drum sticks, dhaniyaa, curry leaves,
pepper, Lemon or amla with some daal.
Relieves constipation cleans bowel.
After 40 yrs have rasam daily in the night.
Take it as hot soup about 100 ml 30 min
before dinner.

9. Curries: Are life line for food consume
cooked/ steamed vegetables about 300
gm with rice/ roti both in lunch & dinner.
Curries made of cooked vegetables
contain roughage relieves constipation,
stimulate insulin secretion, maintains
intestinal movements. Help to metabolize
fat tissue for obese.

10. Fresh Green Chutneys: Are good for
stimulating taste buds, increase digestion,
relieves gas. Dhaniya, Curry leaves, Mint
leaves ground with pepper, jeera, ginger
add lemon juice and take with rice or roti.
With idli/ Vada/ dosa/ upma/ pongal/
poha/ kichidi/ daalia/ utappa/ samosa/
cutlet/ gruel 3-4 times/ week

11. Powders: Made of chana, til, ground nuts,
jeera, dhaniya, pepper, sonth, dalchini,
curry leaves, mint leaves can be taken
with rice or roti daily for 120 days. They
can also be taken with tiffin also. Mix 50
gm each pepper & sonth put them on sim
flame and ground them thoroughly. Give
3-5 gm with rice/roti for 120 days to
improve lymph function, immunity and
gastric problems. Ajwain powder with
send namak good for colicky pains

12. Raitaas: Raitaas made with vegetables
like keera, tomato, cucumber, carrot, beet
root, mint leaves, dhaniya, curry leaves
are good for health with rice/ roti
especially in summer. Raitaas with fruit
pieces are good in summer with rice or
rotis.
Obese can consume soups, vegetable
salads, raitaas big bowels instead of rice
and rotis to have belly full but reduce
weight.

13. Kheer: Moong, Cow milk, guud make
good tasty, health drink for children
between 2 & 18 yrs. Give 3 times a week
preferably in the morning and evening
after school.
This is good for all aged, pregnant,
working woman, house wives, executives.
Kheer improve immunity, sperm count,
motility in men. Good for women as
energizers.

14. Sweet Dishes: Lesser the better. Monthly
only once upto the age of 20 yrs later
occasionally made of guud only not sugar
in small quantities on empty stomach.
Never immediately after food as they
cause caloric over load and result in
insulin fluctuations. Any person take
sweets daily will die of depression,
diabetes, heart, kidney, obesity,
skin problems, arthritis, thyroid and
many more problems

15. Curds, Butter milk: For growing children
up to 18 yrs curds are good later fresh
butter milk is good. Curds must be
avoided after Sun set by all age groups.
Butter milk with pepper, curry leaves
and a dash of lemon, jeera is excellent
for all ages in all seasons. Except for
asthmatics in winter. Lassy is good for
growing children and physically active
people like sports persons, body builders.
Not for bench workers.

16. Healthy Paan: Is good Digestant is advisable
after 20 yrs age only. Good pan must have
•3 Tender Beetle leaves
•1 Clove, 1 Elaachi
•5 gm Somph
•Little Jaiphal, Jautri
•Rose petals
•3 Tulasi leaves
•2 g 2 g guud
• Khajoor pieces
•Edible camphor
Can chew daily after dinner. After chewing
wash mouth thoroughly’ gargle with warm
water

17. For more info and
Lifestyle for diabetics
Satya Kovur
Wellness Architect
98480 13958
Sreyas Counseling Center
healthxlnc@gmail.com
www.slideshare.com/snanayoga
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