Its not just what you eat but how you eat and treat food adds up to good nutrition careless slorage and cooking of fruits and vegetables can destroy precious vitamins thus, treat them right and they will treat you right.

• Do not soak vegetables in water for longer period of time.
• Do not cut and wash vegetables as wate-soluble vitamins are lost.
• Do not peel vegetable like carrots, cucumber as peels contain fibre, which is essential for good health.
• Steam vegetables rather than boiling.
• Do not throw excess water used for cooking vegetable. It can consumed as soup.
• Use minimum amount of water for cooking and cook only until they are tender crisp.
• Whenever possible, cook vegetables in large pieces since small pleces lose more nutrients.
• Cooking methods such as roasting, baking and steaming are preferable instead of frying and grilling

Dietary goals to bring about weight as well as ensuring good health.

1. Increase the consumption of complex carbohydrates like whole wheat, bulgar wheat, jowar and bajra.

2. Restrict refined products such as maida in regular diet.

3. Restrict cholesterol rich foods. Only non-vegeterian foods are good sources of cholesterol, however saturated fatty acids present in butter, ghee, vanaspati and coconut get metabolised to cholesterol in our body. Eggs and dairy products also have good amounts of cholesterol.

4. Reduce the amount of sugar consumed.

5. Consume raw fruits and vegetables in form of salads and raitas in every meal. This provides adequate vitamins, minerals and fibre. Fibre is essential as it aids digestion, also has an effective role in obesity and cardiovascular problem.

6. Limit salt intake; using herbs and spices to reduce salt intake and for additional flavour.

7. Avoid processed like cornflakes instead eat more fresh and natural foods.

8. Have small portions of food at a time.

9. Do not skip meals.

10. Have regular meal timings.

11. Do not binge while cooking and watching television.

12. Drink plenty (6-8 glasses) of water in a day.

13. Exercise regularly. Do brisk walking atleast for 20-40 minutes every day.