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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
What is
Healthy
Eating?
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.
Your
Healthy
Plate
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
 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!
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!
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!
 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
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
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
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.
Eating Healthy : A Detailed Guide
Eating Healthy : A Detailed Guide
Eating Healthy : A Detailed Guide
Eating Healthy : A Detailed Guide
What Can
You Do
While Eating
Out?
1.
Plan Ahead
2.
Choose Food
Wisely
3.
Portion Size
4.
Don’t go
hungry
5.
Choose
A’ La Carte
Tips While
Eating Out
 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
 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
 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
 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
 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
Food
Myths!
Eating Healthy : A Detailed Guide
Eating Healthy : A Detailed Guide
Eating Healthy : A Detailed Guide
Eating Healthy : A Detailed Guide
Eating Healthy : A Detailed Guide
Eating Healthy : A Detailed Guide
Eating Healthy : A Detailed Guide
How To
Eat Right
On The
Go?
 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
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.
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.
Eating Healthy : A Detailed Guide
 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
India’s largest wellness community, 'THE WELLNESS CORNER' is offering its services with TruWorth Wellness
since 2012, serving 150+ Corporations and serviced more than 2 million lives. Highly experienced team
covering pan India operations. Secured technology-enabled operations delivering quality user experience
with data security and privacy.
The most comprehensive health benefits & wellness tech platform, The Wellness Corner enables
transformation from transactional health and wellness benefits to structured and outcome-oriented benefits
and wellness programs.
Large network of Labs, hospitals, healthcare providers, Fitness Centers, Doctors, Pharmacies & Health
Coaches for benefits fulfilment and highly discounted offers.
THE WELLNESS CORNER
What We Offer
T H A N K
Y O U !
www.thewellnesscorner.com
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

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Eating Healthy : A Detailed Guide

  • 1. 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
  • 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.
  • 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
  • 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
  • 38. India’s largest wellness community, 'THE WELLNESS CORNER' is offering its services with TruWorth Wellness since 2012, serving 150+ Corporations and serviced more than 2 million lives. Highly experienced team covering pan India operations. Secured technology-enabled operations delivering quality user experience with data security and privacy. The most comprehensive health benefits & wellness tech platform, The Wellness Corner enables transformation from transactional health and wellness benefits to structured and outcome-oriented benefits and wellness programs. Large network of Labs, hospitals, healthcare providers, Fitness Centers, Doctors, Pharmacies & Health Coaches for benefits fulfilment and highly discounted offers. THE WELLNESS CORNER
  • 40. T H A N K Y O U ! www.thewellnesscorner.com 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

Editor's Notes

  1. Include more of whole pulses in your diet in the form of sprouts, as dal preparation, etc. as they have more nutrients than split ones.
  2. Change column 2- NUTS to Roasted Nuts, Grains, Seeds