The last letter in our golden formula SWAN is N, which stands for nutrition.... Good nutrition or quite simply sensible eating.

Our fitness levels are often a mirror image of our eating habits. So whether we are fit, fat or thin, the bottom line is `Good Nutrition'. Unfortunately DIET still remains an unpopular word in any language. It is likened to a supreme sacrifice of giving up all the good things in life. It also brings to mind a very strict and rigid eating plan, which seems impossible to maintain for life.

In this section of the book rather than talking about the preventive and curative aspects of diet, We want to bring forth the concept of Fitness Foods and give you an eating plan that does not merely promise freedom from illness but promotes health and a sense of well being. We aim to give you a food formula, where the pleasure of eating is in perfect harmony with your health to achieve REAL FITNESS. A nutrition program that not only adds years to your life but life to your years.

Where food is concerned most people tend to label foods as good or bad. There are quite a few myths, which need to be straightened out. We often come across healthy individuals abstaining from some foods for the fear of diseases, or others going overboard with certain foods. Statements like "Excess of sugar leads to diabetes" or "spinach is the best food for health" are often quoted. In this section we have attempted to clear away certain nutrition related myths that float all around us.

In reality no food is good or bad. Most of the foods can be included in our daily meals, all you need to do is learn to effectively plan a nutrition program that is right for you.

So all the best with FITNESS FOODS... BON APPETIT.

PLANNING YOUR DIET
The major prerequisite of the right diet is that it should be flexible and conducive to your life style. The Fitness food formula is the one that tells you what are the foods that you CAN eat and enjoy rather than giving you an endless list of foods that you CANNOT eat.
To design this kind of a meal plan you need to define your own needs by finding out the following:

1. HOW MUCH should I eat?
2. WHAT should I to eat?
3. WHEN should I eat?
4. HOW should I eat?

HOW MUCH should I eat?
The first major question in our minds is how much food do I need in a day. Many people overeat or starve themselves if they are not clear about this question. What we need to know is our basic daily calorie and nutrient requirement for indulging in sensible eating. Our daily calorie needs are determined by simple factors like age, sex, level of activity and resting metabolic rate.
If we consume more food than our needs it will be stored as body fat. Similarly if we expend more calories through activities than what we consume, body uses up its own energy reserves and we would lose weight. Our energy intake and output has to be balanced if we want to keep our weight constant.

YOU AND YOUR RMR !
Very often we hear comments like " he eats like a horse and yet never puts on any weight." This due to the RESTING METABOLIC RATE (RMR) or the rate at which our body uses up energy while at rest. People with higher RMR burn more number of calories compared to people with low RMR. RMR is greater in men and people with higher percentage of muscle or lean body mass (LBM) as compared to body fat. RMR declines with age. Hence as we grow older our calorie requirements reduce.
Poor dietary habits and sedentary life style results in reduced muscle mass and contribute to low RMR and obesity.

How do I increase my RMR?
You can increase your RMR by increasing your muscle mass with exercises like weight training. In specific cases such as hormonal imbalance, the metabolic rate gets altered and the diet and exercise has to be planned according with medical management of the hormonal disorder.
To know how many calories are needed for you in a day add your daily activity energy expenditure to your RMR.

ENERGY SOURCES: (MACRONUTRIENTS)
The food that we eat contains 3 basic energy yielding nutrients i.e. ; Carbohydrates, Proteins and Fat.
Fat yields highest calories(kcal) i.e. 9 kcal/gm, while carbohydrates and proteins yield almost half of it i.e. 4 kcal/gm. These macronutrients are for our body what fuel is for the engine. These are the basic building blocks for any diet plan but also important are the other micronutrients like Vitamins and minerals. Some fibre should also be present in the right amounts in our daily diet. Vitamins, minerals and fibre do not provide kcals (energy) but perform important bodily functions vital for living.(refer to the RDA CHART )
Simple fats of life:
Fats yield more than twice the calories per gram than carbohydrates and proteins.

WHAT should I eat ?
After assessing your nutrient requirements for each day the next step is knowing what types of foods need to be included in your meals to meet most of your nutrient needs. To understand the basics of meal planning better we would like to introduce the current concept of the "FOOD GUIDE PYRAMID". The pyramid is a user-friendly food guide that helps you to make food choices by telling you what to eat each day.
True to its three-sided character the pyramid conveys the message that a healthy diet is made up of Variety, Proportion and Moderation.

VARIETY
Variety is the spice of life ! And more so with food.
The diet pyramid portrays six food groups containing a variety of foods like cereals, pulses, vegetables, milk, meats, fish, poultry, fruits and fats indicating that all kind of food is welcome. For sound health our body requires vital nutrients like carbohydrates, proteins, fats, vitamins, minerals and fibre from the food. Since no single food item can meet our body's nutritional needs, we need to take a wide variety of foods to make our diet balanced.
(refer to the table no-- nutrient, functions, sources)

PROPORTION
The most important function of the pyramid is that it tells us how much of what is to be eaten. The pyramid actually illustrates the proportion or the ratio in which the foods need to be taken daily to constitute a balanced diet.

CEREALS: (PRIORITY #1)
The base of the pyramid consists of cereals like whole wheat, jowar, bajra and its flours, wheat cracks, bread, rava etc. The large base signifies that cereals should form the maximum portion of ones meals. In fact 60% of the total calorie requirement should come from this group. The fat content of the cereals is negligible and the calories come mainly from complex carbohydrates. They also provide B-vitamins, certain essential minerals and fibre.

VEGETABLES AND FRUITS: (PRIORITY #2)
The next layer on the pyramid comprises of the vegetables and fruits. These are a major source of protective vitamins such as vitamin A and C. They also add roughage to our diet and are low in fat. The vegetables include green leafy vegetables such as Methi, Spinach, Cabbage, Lettuce, colocasia, Chawli leaves etc, which are not only rich in vitamin A and C but also provide B-2, Folic acid, Iron, Calcium, electrolytes and trace elements. Other vegetables like beans, peas, cauliflower, ladies finger, tomatoes, and root vegetables like carrots, potatoes etc also provide vital nutrients and trace elements and should be a part of the diet. However roots and tubers (potatoes, peas, yam, sweet potato, beetroot, arbi) are higher in calories compared to other vegetables and should be taken in moderation.
The FRUIT group includes all the seasonal fruits. Especially the yellow orange citrus fruits such as Orange, Sweetlime, Papaya, Guava, Mango, etc. Fruits like vegetables, are low in fat and a major source of vitamin A,C and folic acid, potassium, other nutrients and fibre.

PROTEIN RICH FOODS (PRIORITY #3)
Protein rich foods have been subdivided into three groups:

1. Pulses and legumes group
2. Milk and its products, and
3. Flesh foods: meats, fish and poultry.

Pulses and Legumes:
Pulses and legumes like cereals have a negligible fat content. They provide complex carbohydrates, essential minerals, B-Vitamins and fibre. They are also rich in proteins but cereals and pulses are best used in combination to improve their protein quality for eg: idlis, bisi bele rice, khichdi or simple rice/rotis with dal or a pulse. This group includes whole pulses and dals like chana, moong, rajma, masoor, matki, dry peas, sprouted pulses etc. The protein content of nuts, certain dry fruits and oilseeds is comparable to pulses but it is best restricted in the diet since it is rich in fat.
Special Attention: Sprouts are a powerhouse of vital nutrients and fibre with a great medicinal value in conditions like diabetes, arthritis, certain cardiac conditions and even some forms of cancer!

Milk and Milk Products:
Milk and curd is an excellent source of first class protein, calcium and B vitamins. Milk products also include whole milk, paneer, mava and cheese but it is best to opt for low fat milk (cow’s milk, toned milk, partially skimmed milk) and its products like low fat curd or paneer instead of full cream buffaloes milk. Mind you full cream milk and its products are high in fat and should be avoided. Vegetarians need to consume sufficient amount of milk to meet their calcium and B 12 needs and also provide high biological value protein. They can also use low fat milk and its products in combination with cereals and pulses to enhance the protein quality of their staple food.

Meats, Fish and Poultry
Animal foods are not only rich in high biological value protein but also provide B-vitamins, Iron, Calcium (mainly from fish and milk) and some trace minerals. However certain animal foods are rather high in calories contributed mainly from its fat content. So select your foods with care. Select lean meats, chicken or fish. Restrict the intake of red meats (pork, beef, ham), organ meats (brain, liver, and kidney) and shell fishes. These foods are rich in saturated fat, mainly cholesterol, as well as sodium and excessive intake of these increases the risk of heart diseases. The only exception is fish or its oils, which have a protective effect.

PLEASE HAVE Milk or Curd (low fat or skimmed), low fat Cheese, Paneer, Lean Cuts of Meat, Fish, Chicken & Egg white.
PLEASE RESTRICT High-fat Milk and its products like Mava,Cheese, Paneer, Red Meats, Organ Meats, Shellfish, Egg yolk.

FATS, OILS AND SUGARS (PRIORITY # 4)
The tip of the pyramid displays the fat, oils and the sugar group. Fats and oils provide essential fatty acids required for cellular function and for the absorption of certain fat soluble vitamins. They are also a concentrated source of energy.
It is only when we go overboard with fat or sugar intake that we become candidates for obesity, heart problems, diabetes, cancer and so on. Therefore this group has been allotted minimum space on the pyramid indicating that it is to used in moderation. Visible fat in the diet should not exceed 20-30 GMS/day. Not more than 30 % of the day’s calories should come from fat. The tiny triangular and circular figures indicate the naturally occurring fats and sugars in certain food groups. e.g.; cheese in the milk group is rich in fat. High fat foods should be substituted for low fat foods like tinder chicken or fish instead of kheema or a fresh fruit instead of dessert. Methods of preparation like grilling, boiling, roasting, steaming or light sauté should be preferred. Avoid deep-frying or rich gravies smothered with cream, butter, dry fruits, coconut etc.
Sugar in form of carbohydrates is naturally occurring in most of the foods and therefore, pure sugar that provides empty calories, can be restricted in our diet. Pastries, chocolates desserts, jams and sweet beverages should therefore be taken occasionally.
The small tip of the pyramid reminds us of the 3rd key word of the pyramid

MODERATION.

HEALTHY COOKING	UNHEALTHY COOKING
Light Sauté, Grilled, Steamed, Roasted, Stewed and Tandoor, Cooking in non-stick pans.	Deep Frying, Shallow Frying, using rich Gravies with Coconut, Dry Fruits, Cream and Butter. Rich Sauces with Cheese, Butter and Mayonnaise.

OIL is well that ends well!

Which is the oil that is least fattening, low in cholesterol, good for the heart and tastes great?
When it comes to fats there are some people who still go by grandma’s word and believe that `desi ghee or ghar ka ghee is the best for health while there are others who swear by the virtue of vegetable oils. But when it comes to fat there’s a lot more to it than just its purity. Fats are divided into three broad classes namely saturated fatty acids (SFA), polyunsaturated fatty acids (PUFA) and the monounsaturated fatty acids (MUFA).
When it was known that SFA coming from foods like Butter, Ghee, Cream, Egg yolk, bacon, beef, pork, organ meats elevate bad cholesterol (LDL) that causes heart trouble, these foods were almost banished from the diet, especially use of ghee in cooking. People also went overboard with use of PUFA- 6 fat coming from vegetable oils like sunflower, safflower, soyabean, cotton seed and corn oil as these were seen to lower the LDL levels. However recent research shows that although PUFA-6 lowers LDL it also lowers the good cholesterol (HDL) that prevents the LDL build up and keep the heart healthy. High levels of pufa 6 also
alter the lipid ratio in the body and is suspected to cause diabetes and arthritis. MUFA found in groundnut oil lowers the LDL cholesterol but doesn’t affect the HDL. However further research findings reveal that another type of PUFA i.e. PUFA- 3 fatty acid found in fish and its oils, fenugreek seeds and leaves, linseed oil, walnuts, green leafy vegetables, rajma, udad dal and green moong not only lowers the LDL but also elevates the HDL thus protecting damage to the heart. Moreover it has a preventive role to play in diabetes, arthritis and certain cancers. So the safest bet is to either use PUFA-3 as a cooking medium or alternatively use ghee and oil in combination ( 1/3 of PUFA, MUFA and SFA) with large servings of PUFA 3 rich foods in the daily diet.
The bottom line is to cut total fat content to not more than 30 gms/day since fat gain still remains main cause of heart trouble, orthopedic disorders and diabetes.

What is junk food? Why is it harmful?
In this jet age where we are all busy meeting deadlines we often turn to convenience foods as substitutes for our meals. Foods like pastas, breads, noodles, spaghetti, macaroni precooked soups and vegetables etc, that are a direct influence of the west, have invaded the Indian market. Adding to this is the junk food mania of colas, chips and chocolates. All these are highly refined foods that have been stripped of most of their vital nutrients during its processing. Besides that they contain a lot of additives, colors, preservatives and flavourings which affect health in more ways than one. Lastly colas and chocolates also contain artificial stimulants (caffeine and theobromine) which can be addictive and can lead to headaches and depression if taken in excess. This is not to suggest that you never touch these foods. Instead restrict its intake and include more of whole cereals and pulses, sprouts, whole fruits and leafy vegetables in food to tilt the balance of your diet towards health. Breads and other pastas must always be combined with lot of vegetables to improve the fibre content.

Where does alcohol fit into the pyramid?
Well alcohol has not been included in the pyramid because alcohol is a liquid with very little nutritive value... just empty calories... 100 Kcal per peg of whiskey!
Besides that for it's digestion alcohol demands presence of certain nutrients such as B-vitamins and at the same time it reduces the absorption of those very nutrients from food. In this vicious cycle the alcoholic becomes malnourished inviting a host of diseases.
Isn’t taking a bit of alcohol daily is good for the heart?
This is an all time favorite amongst the alcohol lovers!
Although in the past it was thought that alcohol dilates the blood vessels and improves blood supply to the heart, recent research says that it in fact impairs the contracting ability of the heart muscle and causes irregular heart rhythm.
So ponder before you pour; take alcohol in moderation. Opt for wine or beer. Avoid fried tidbits with it.
Alcohol is also an enemy of weight watchers. Besides the intrinsic calories from the drink and from the accompanying snacks, the drinker loses his sense of satiety and tends to overeat after drinks.

NOTE : The pyramid tells you about the components of an average adult diet however, the actual number of servings coming from each group may differ in specific cases. For example a growing child or a malnourished patient may require more servings from the protein rich groups compared to an average adult. The diet for pregnant or lactating mothers or for people with health disorders like diabetes or cardiac problems need to be more individualised and specific with respect to certain nutrients like protein, calcium, fat, sodium etc. If you need a tailor made diet plan to suit your specific needs you need to take the help of a Dietitian.
To conclude the pyramid tells you that to make a meal balanced we need to look into the quantity as well as the composition of the meal.
The INDIAN THALI that reflects the tradition of an age-old civilisation, is in perfect harmony with the principles of the pyramid. It consists of rotis/rice, dals/flesh foods, curd and vegetables and includes all the food groups. If it is prepared in the right fashion, with the exclusion of the deep fried food and rich sweets, it can be an excellent example of a balanced diet.

HEALTHY DIET FOR AN AVERAGE ADULT
Serving Suggestions

FOOD GROUP	NUMBER OF SERVINGSPER DAY	1 SERVING EQUIVALENT (RAW WEIGHT)
CEREALS	6-11	30 Gms
PULSES	2-4	30 Gms
VEGETABLES (LEAFY)	2-3(1 AS RAW SALAD)	100 Gms
OTHER VEGETABLES	1-2	100 Gms
FRUITS	2-3	VARIABLE
MILK	ATLEAST 2 OR	SKIMMED 250 ML
COW`S-150 ML
MEATS/FISH	1	100 Gms
FATS/OILS	25-30 Gms	1 tsp= 5 Gms

WHEN TO EAT
It is not enough to know how much to eat and what to eat.
Very often the right kind of meals taken at the wrong time tend to create havoc in our system. Therefore it is very important to know WHEN to eat.
The most important thing to remember is to avoid fasting, feasting or skipping meals.
Take at least 4 meals in a day at regular timings as against 1-2 bulky meals. The concept of the Indian thali is great but the Indian phrase
"do wakt ki roti" or 2 large meals are not recommended.
Avoid late dinners as this contributes to obesity. This is due to the fact that the metabolic rate is low towards the end of the day and the activity after dinner is also minimum. This leads to decreased calorie burning and weight gain. As against this a sound breakfast, a balanced lunch, low cal snack at tea and a light dinner is the best.
To sum it up remember :"Take breakfast like a king, lunch like a prince and dinner like a pauper."
Please avoid munching in between meals.

HOW TO EAT?
MEDITATIVE EATING or REAL FITNESS EATING.
I remember my friend Suru in medical college. He used to take a lot of time eating his lunch. He would sit alone. Neatly spread out a newspaper and lay out his dabba on it. He would have lots of compartments in his insulated tiffin-box containing rotis, rice, dal, vegetables, a piece of fish and some curds. There was also a small box containing pickle. His lunch had combination of colours, yellow dal, green vegetables, brown rotis, white rice and fish prepared differently each day. The food would be hot and smell delicious. Suru would sit absorbed in the sights, smells and textures of his food. He would then proceed to eat his food completely immersed in the task. Enjoying every morsel, chewing carefully, not missing on any of the taste. He would take his time, drink water intermittently. For Suru lunch was not just a necessary afternoon task to satisfy his hunger. It was an enjoyable event, a form of meditation. From the laying down of the dabba to the last spoonful of curds was a journey through gastronomic delight. On finishing his meal he would return to his senses and flash one of his typical smiles.
We would poke fun at him and call him all kinds of names. I did not realise the evolution of Suru’s mind till I went to Japan and attended a Japanese tea party. The Japanese tea party is a ritual where all the mental faculties are involved in the appreciation of food. The eyes, ears, nose and finally the tongue all imbibe the pleasures of food.
Many of us gobble, shovel or chomp on food with our mind somewhere else. We are watching TV or reading a book or involved in a business discussion and food is devoured at a subconscious level. The meal gets over quickly and we often overeat. We overeat because the satiety centre in the brain does not get a chance to say that we are full. In this form of eating the food is hardly appreciated. A mechanical demolition job is done without proper justice to the food.

Try meditative eating:
Put on some pleasing music. Serve yourself with small portions with a good variety of food items. Look at the colour of the dishes. Imbibe the smells and flavours. Take a small morsel in your mouth. As you bite in appreciate the texture and consistency of the food item. As you chew further enjoy the taste of the food. Take your time chewing and enjoying. Have intermittent sips of water. With all your attention focussed on the ritual of eating you will experience a new dimension of food. That is meditative eating.
Experience all the dimensions of food. Direct your awareness towards these dimensions while enjoying your meal.

EATING TO LOSE BODY FAT
SIMPLE FORMULA OF FAT BURN:
CALORIE IN should be less than CALORIE OUT

RESTRICT CALORIE INTAKE	INCREASE CALORIE BURN
SENSIBLE EATING, FITNESS FOODS	INCREASE MUSCLE MASS (RMR), AEROBIC EXERCISE

THE FAT LOSS EQUATION:
Our fat depots are like our bank balance. We withdraw cash from the bank only in terms of need. Similarly when the calorie input from our diet is restricted and the output increased, only then our body feels the need to withdraw fat from its own stores and use it for energy purposes. So to lose weight you need to tilt the balance more towards energy output along with moderate calorie restriction.

CUTTING THE PYRAMID
If you are a large eater do not cut down your food intake drastically. Cut on the portion sizes to begin with and then gradually cut on the number of servings.
Keep in mind the pyramid and its principles of Variety, Proportion and Moderation to ensure that your low-cal diet is nutritionally balanced. Many so-called dieters cut the base and think that they are eating sensibly. What you need to do is partially cut the top layers if at all or just reduce the size of the pyramid without affecting the base. The pyramid thus ensures that a low calorie diet will not adversely affect your health. Make sure that your total calories never go below 1200 to prevent deficiencies and its resulting disorders.

PERSONALISED FAT LOSS PROGRAMS:
If you need to lose more than 5-7 kgs it is best to join a fitness program. While selecting a fat loss program check out if it is conducted by a team of professionals like fitness doctors, dietitians, physical instructors etc who provide sound guidance as well as the motivation to keep you going and achieve your target weight.
The program should be scientific, easy to follow and personalised to suit your needs and life style. It should also contain a maintenance plan that tells you how to maintain the newly achieved target weight.
Be suspicious of programs that promise `fast and safe' weight loss without exercise and diet or with the help of unknown therapies. Fads diets like high protein diets, fruit diets, water diet etc that talk of avoiding one food or taking excess of another only lead to severe nutritional deficiencies which may manifest itself in form of disorders immediately or in later life.
REMEMBER: NO STARVATION.

10 STEPS ----- FROM FAT TO FIT

1. Maintain a diet diary and jot down your daily food intake. It gives you a pattern of your progress and also tells you when you go wrong.
2. Make use of fat, sugar, salt and alcohol in the diet judiciously. Restrict the intake of non-veg to 2/week and opt for lean meats, chicken or fish.
3. Avoid intake of junk foods, refined and processed foods and include more of whole grain cereals and pulses, fresh fruits, green leafy vegetables, sprouts, low fat milk and its products in your daily diet.

4. SHOPPING AND STOCKING:. While shopping for grocery make a list and carry limited money to prevent buying the wrong foods or excess of food. Do not shop on an empty stomach. Out of sight is out of mind. Do not keep your fridge or cupboards stacked with rich foods.
5. Just as you avoid fast food avoid FAST EATING. Do not set records in fast eating. Eating slowly gives your brain time to register satiety.
6. Before attending a social function that features food take a light snack to prevent bingeing. Plan meals for special occasions in advance.
7. Drink lots of fluids, at least 8-10 glasses of water during the day.
8. Avoid munching in between meals. If hungry opt for low cal fillers like popcorn, salads, sprouts, kurmura or drink fresh lime water-salted or thin buttermilk etc.
9. Spice your cooking with flavorings and herbs instead of making rich gravies to add to the taste.
10. When eating out make wise choices. Consciously opt for foods with fewer calories.

You’d rather have an idli than a wada and Chicken tandoori instead of chicken lollipop.

FACTS OR FADS? DIET MYTHS:
There is a lot of mystery and confusion attached to the word `DIET'.
Various MYTHS prevail in the world of nutrition.
Let’s explode a few!

1. If your weight gets stuck while on a fat reduction program it indicates that the program is no longer effective.
   During the course of a fat loss program there may a plateau phase where one does not see a drop in weight on the weighing scale. On such a program, you may be losing body fats at the same time building up your muscle mass through exercise. Since muscle weighs heavier than fat, your scale may not show any change in weight, in spite of fat loss. Remember muscle weighs more than fat and occupies less space, thus you may see inch loss.
   On a weight loss program do not give in to the temptation of weighing yourself daily.
   Weigh yourself once a week or after a fortnight.
   Weigh on the same scale, in the same clothing, preferably before the meal.
   A better measure of progress is the fit of your clothes. Can you now fit into your old pair of jeans? If yes, you are doing just fine.
2. "Cholesterol free" written on the label means the product is "trouble free" and will not affect your health or your heart.
   Products marked "cholesterol free" may not contain cholesterol but may contain other types of saturated fats like palm oil, coconut oil etc. Some products like banana wafers and chivda may be prepared in hydrogenated oils. Research indicates that foods with saturated fat can raise blood cholesterol levels more than foods containing dietary cholesterol. Moreover certain foods although low in saturated fat may still be rich in calories due to presence of large amount of unsaturated oils or sugars, leading to weight gain which in turn leads to elevated cholesterol.
   So while reading the label, read between the lines and use these products judiciously.
3. A good dose of Multivitamins pills can substitute a balanced diet. They give you extra vigour and vitality.
   Vitamins and minerals cannot substitute the diet since they do not provide energy as carbohydrates, proteins and fats do. But they are vital for other bodily functions. A balanced diet fulfills your needs of all vitamins and minerals for the day. In special cases like pregnancy, iron deficiency or illness, your doctor may advise a supplement. People on low-cal diets for a prolonged period also need nutrient supplements like vitamin A or iron tablets since in isolation these cause nutritional imbalance and resulting disorders. However studies indicate that certain anti oxidant vitamins like B-carotene, vitamin E, C, folic acid promote health by protecting against heart disease, certain cancers and also has anti aging properties.
   Therefore first priority in meals should be foods rich in these nutrients like green leafy vegetables, fresh whole fruits, pulses, nuts. Restrict overcooked, deep fried, barbecued and extra processed foods. If you cannot manage to take required servings to meet the RDA a safe alternative is to take a multi vitamin and mineral supplement that provides not more than 100-150 % of the Indian RDA.
   Eating a balanced-square-meal (refer to the food guide pyramid) gives you all the essential nutrients i.e. carbohydrates, proteins, fats, vitamins, minerals and fibre in the right amounts. To ensure the intake of certain essential vitamins and minerals include more of leafy vegetables, whole fruits and sprouts in your daily diet. These foods are a powerhouse of nutrients like vitamin A, B, C, minerals like iron, calcium, phosphorus and electrolytes like sodium, potassium. However during pregnancy, or growth and for general debility there may be a need for supplementing some vital nutrients.
4. Rice is more fattening than rotis.
   There are persons who think that eating 10 rotis is OK and a grain of rice is bad. In fact Rice and Rotis are both sources of carbohydrates and contain the same amount of fat. Rotis with lot of oil or ghee could be more fattening than a bowl of steamed rice. Similarly dry rotis are less fattening than biryani. Fat comes from the quantity eaten be it rice or roti. Fat also comes form the method of preparation used.
   No food in itself is GOOD or BAD. It is the amount of food consumed and the method of preparation that counts.
5. High protein foods promote health & help to build larger muscles.
   A. Its a common misconception that, since muscles are made of protein, taking a lot of protein rich foods will increase the muscle size and build the body. However the correct way to increase the muscle size is by weight training exercise with a diet having adequate proteins. Remember but if excess of protein is taken, the entire surplus in the body will be converted to fat. In the bargain, instead of a lean look what you get is a few bulges of fat in the wrong places. Thus care should be taken to include low fat protein sources in the diet such as low fat milk, lean meats, chicken, fish & cereal-pulse combinations.
   The protein need of an average adult is 0.8-1 gm/kg ideal body weight/day.
6. Some people have a tendency to put on weight. It runs in the family and not much can be done about it.
   A. In our culture obesity is unfortunately confused with prosperity and good health. This false notion is actually passed on from one generation to another. A child of obese parents is also obese not just due to the number of inherited fat cells but also by learned eating habits and ethnic preferences. Obese individuals often look for excuses beyond their control such as glandular conditions, stress etc. This may be true but the basic reason is very often overeating or eating the wrong foods. So its time we realize that although the number of inherited fat cells cannot be reduced, the size of these cells can be reduced by a balanced low calorie diet and the right exercises leading to loss of body fat.
   So for people with hereditary obesity, achieving their desirable body weight is no longer a far-fetched idea. It is within reach, all you have to do is motivate yourself and get going with the SWAN formula.
7. If you've had a heavy dinner skipping breakfast the next day is the best way to cut on calories.
   These compensations don’t work ! Breakfast is the most important meal of the day. Starting the day with a whole some breakfast gives you the energy to face the day better. Breakfast is a very important tool, which revs up your metabolism, which is sluggish after a night’s sleep. The body burns calories to digest and absorb the breakfast. If you skip breakfast you tend to be famished at the end of a few hours, due to drop in blood sugars, and unconsciously overeat at the next meal. This will lead to further weight gain. Besides those skipping meals also deprives the body of
   It’s daily quota of vital nutrients. To shed the body fat what you need is the right aerobic exercises combined with a balanced low calorie diet.
   Breakfast is a very important meal that gives you energy in the morning, revs up your metabolism and helps the body embark on the calorie burn drive.
8. The word DIET is synonymous with boring, boiled, insipid, unpalatable food.
   If you believe in this we've got news for you ! The world of nutrition has now merged with the world of haute cuisine. The end result? More and more recipes are now being devised that prove that health and taste are compatible. There are various books on healthy eating giving you low fat recipes that could please the most sophisticated gourmet. So weight watchers need not resort to boiled veggies any more. With a little ingenuity you can make your meals interesting.
   Tasty low cal delicacies are available. Go for them.
9. Fruit juices are the low in calories and the best thing to lose fat.
   Its time we stop dancing to this juice jive! It is true that fruit juices are rich in vitamins and minerals, but in substituting the juice for the produce we miss out on the vital part of the fruit ie FIBRE. Almost 4-5 fruits go into making a serving of juice. This could spell trouble for weight watchers since the juice contains simple sugars that may provide 200 or more calories and if the juice is sour table sugar may be added and all this contributes to weight gain. As against this fibre provides satiety, feeling of fullness and prevents bingeing sprees. Besides this fibre has a preventive role to play in cardiac disorders, Diabetes and certain types of cancers.
   So keep this juicy fact in mind that eating the orange and not its juice is the best way to get most of the nutrients with minimum calories.
10. Starvation is the short cut to fitness especially to lose those unwanted pounds.
    In this era of slim worship you may often get paranoid about your weight and resort to `quick fix' weight loss programs that promote crash diets such as lime-juice and honey or surviving on spinach. The truth is any diet that deprives you of variety of foods will lead to temporary weight loss. Moreover starvation or very low calorie diets cause a drop in the metabolic rate thus reducing the calorie burning and slow down the fat loss process. It also promotes loss of muscle protein and water rather than body fat. Finally it leads to nutrient deficiencies and lowered immunity that may invite health disorders. As against this a balanced diet and exercise program increases the metabolic rate, accelerates calorie burning and helps to achieve preferential fat loss. It also helps to achieve and maintain target weight, improve fitness levels and self image
    Avoid starvation.... it makes you miserable while destroying your healthy muscle tissue, in the bargain you would lose more self-esteem than fat.
11. Quick weight loss schemes are great.
    It is true some weight loss schemes tend to give quick results but people tend to regain all the lost weight once they are off the program. Losing weight is easy. Its, keeping it off, that’s difficult! Weight watchers are often on constant on` binge and starve' cycles. These fluctuations in weight take them on an emotional roller coaster and all they lose in the bargain is peace of mind. With every such loss and gain cycle (yo-yo effect) body adapts to a set weight and losing it on the next cycle becomes more difficult. Besides that there is risk of gallstones during periods of rapid weight loss and accumulation of fat around stomach during the weight gain period which has been known to cause diabetes. So give up this YO-YO dieting once and for all and commit yourself to some permanent lifestyle changes.
    Remember good habits like REAL FITNESS are for life!
12. If you don't want to diet or exercise, taking pills is the easiest way to lose weight.
    Popping pills has now become a second nature for us. After various unsuccessful attempts at weight loss dieters often ask doctors for pills to lose weight. But the only pills that affect weight loss are appetite suppressants which have various side effects ranging from elevated blood pressure, increase in blood glucose to over-stimulation of the nervous system. It can be addictive and can cause depression so unless a person has specific health problems like fluid retention or under active thyroid needing treatment, there is no such drug that will `melt fat' away.
    No MAGIC PILL can take the place of a balanced diet and exercises.
    Beware of these misleading chemical short cuts on the path of fitness.
13. If you quit smoking you tend to put on a lot of weight.
    Here we have to select the lesser of two evils ! It is true that nicotine in cigarettes affects body weight by increasing the metabolic rate and the number of calories burned. It also decreases appetite and thus the food intake. So once you quit smoking you may gain some weight but it is not a hard and fast rule. You may at times crave for sweet foods or eat as a substitute for smoking. To prevent this, keep low calorie foods handy and try to follow a healthy diet and exercises. You'll soon see a change in your fitness levels. Just keep in mind that the health risk associated with slight weight gain are negligible compared to the tremendous positive health effects you'll get by quitting.
    With smoking: Winners quit and quitters win.
14. I cannot maintain a diet because I eat out almost 5 days of a week.
    It is true that eating out regularly is a hitch in the path to fitness and good health but if attention is paid to the quantity and type of food, one could still eat sensibly.
    While eating out most of the food items on the menu tend to be rich in fat but even then making the right choices could make a big difference in the calories. Consciously opt for foods relatively low in fat. Selecting a plain nan or a roomali roti instead of a butter nan could do the trick. Order a salted fresh lime juice instead of colas and select a clear soup in place of a cream soup as an appetizer As your main course opt for tandoori chicken or grilled fish in place of the butter chicken. End your meal with a bowl of fresh fruits instead of a rich dessert.
15. Drinking too much water bloats you.
    Pure water is most essential for good health and one must take at least 8 to 10 big glasses of water per day. Water is a zero calorie drink that provides certain minerals. you do not need to worry about drinking too much water and getting bloated because your kidneys will regulate the intake and output by flushing out the excess water. Due to the Indian weather we lose a lot of fluids and electrolytes through sweat. The same happens during exercise, therefore it is important to drink a lot of water from time to time to replenish the losses.