Have a healthy meal. Whole grain provides energy to sustain and grow and are also a major source of all essential nutrients. Whole grains like Bajra,  Ragi , Maize, oats, Jowar, brown rice should be often used.

Whole dals in addition to the staple washed dals. Rajma, Chana, Soy, dals, sprouts, lean meat, have protein in every major meal as they are essential for the body.

Seasonal vegetables  and whole fruits. They provide both soluble and insoluble fiber in addition to vitamins, minerals and antioxidants. We need about 25-30gms of fiber per day

Keep the intake of sugar to less and Invisible fat sources include fatty meat, butter, ghee, cheese, lard, cream limit their use, Choose low fat milk, double toned. Poly unsaturated fats from vegetables are recommended.

Do not skip meals. Eat three balanced meals. Take a standard meals plate, fill ½ with vegetables, 1/3rd with cereal, and 1/3rd with the protein, add 150 ml of milk/ dahi /dessert.

 Nuts and Seeds make a good healthy snack to. One fistful a day is a good way to start your day.

Sufficient amount of water is important to avoid dehydration.