This document provides information on healthy eating habits and maintaining a balanced diet when living in a student hostel. It discusses the importance of breakfast, ideal meal times, components of balanced plates and snacks. Tips are given on making smart choices from the hostel mess food by choosing lentils, whole wheat roti over white rice and filling up on salads. It also recommends drinking enough water, consuming dairy, eggs, peanut butter and dry fruits as part of a healthy diet.

1. ACADEMIC WRITING:UGC 19-GE03
Application number:7a5846a3ec4e11e9bcf44b01d7402434
NAME:NAVEEN KUMAR K
AFFILIATION: SASTRA DEEMED TO BE UNIVERSITY, THANJAVUR,613401

2. HEALTHY
EATING
HABITS

3. THE FOOD PYRAMID

4. BEST TIMES TO EAT
BREAKFAST
LUNCH
•S:ii
DINNER
Ideal time: 7-8 am Don't have it later than:
10 am Must remember: Eat within 30 mins
of waking up.
Ideal time: 12:30 - 2 pm Don't have it later
than: 4 pm Must remember: An ideal time
gap between breakfast and lunch is 4 hours.
Ideal time: 6-9 pm Don't have it later than:
10 pm Must remember:The meal should be
at least 3 hours before you sleep.

5. BREAKFAST:
“Breakfast like a king,lunch like a
prince,and dine like a pauper”
-Breakfast is the most important
meal in a day

6. Why breakfast is so
important ?
o -It provides the body and brain with
fuel(energy) after an overnight fast
o -less likely to be overweight
o -it restores glucose levels that is needed for
the brain to function(improve memory and
concentration)
o -reduces cardiovascular diseases(american
college of cardiology:people who skip their
breakfast have 87% higher risk of death from
heart disease)
o -reduce high blood pressure(hypertension)

7. Ideal breakfast should
consist of:-
-1to 2 cup of fruits -2 to 3
cups of vegetable -6 to 10
ounches of grain -100gm dairy
product

9. LUNCH PLATE DINNER PLATE

10. How to manage healthy diet
even after eating hostel mess
food:
o #Make smart choices: Eat the best and leave the
rest
o 1.choose dal(lentils) over that greasy good for
nothing curry
o 2.Choose whole wheat roti over white rice(whole
wheat is rich in fiber)
o 3.If salad is there,try to fill your stomach mostly
by it.

11. Buy oats: -
Have it with
boiled water
or milk or
even with
dal(curry)

12. PROTEIN:
1 .Drink cupful of milk twice a day
2. Go out and have eggs.
3. Keep peanut butter with you
4.If going to gym,buy whey
protein.

13. Always keep dry fruits:
BENEFITSOFDRYFRUITS

14. WATER:
o -HOW MUCH:
o 2.5 to 3 liters atleast
o-WHEN:
o l.After waking up,drink A litre water(in empty
stomach)
o 2.always drink 30 mins before and after taking
any meal(it will help the body to absorb the
nutrients more efficiently)
o-HOW:
o You must always sit and drink water that too
slowly.

15. If u drink water in standing
posture then,
1 .It will disrupts the balance of fluids
leading to toxins and indigestion in body
2.It can accumulate fluids in joint lead to
athritis
3.It affects filtration process in kidney and
bladder leading to urinary tract infections.