1. First plan your meals. You should have a list of meals written down when you go shopping. knowing exactly what you need. Weekly Planning meals prevents over consumption.
  2. Your grocery list. Your list should be based on the meal plan you have for the week.
  3.  Please don’t shop when you’re hungry. Do not shop when you are hungry this leads to unhealthy purchases .
  4. Cook and prepare food for lunch. Going out to eat, you end up spending lot  amount of money and hence save if you cook and prepare at home.
  5. Buy fresh and freeze. Buy fresh fruit and veggies and stock up and freeze it.
  6. Buy whole grains/ lentils and beans. These foods are nutritious and provide added fiber and protein to meals.
  7. Eat lots of vegetables

Some  tips for healthy eating :

  1. Always look for brightly colored vegetables and fruit – spinach, kale, collard, broccoli, asparagus, carrots, beets, apples, oranges, blueberries, strawberries, blackberries
  2. Minimize saturated fats – choose lean cuts of meat. Eat chicken and fish over red meat, and bake, broil or grill
  3. Reduce butter and cut out trans fats – margarines, processed foods and snacks
  4. Use good fats – Omega 3 (found in fish, walnuts and olive oil), grape seed oil, coconut oil
  5. Watch intake of refined carbs and simple sugars – processed pasta, rice, snack foods, candy, pastries, sweet tea and soda
  6. Choose whole grains high in fiber – brown rice, bulgur, quinoa, millet
  7. Limit full-fat dairy – use 2 percent or less
  8. Add anti-inflammatory spices and flavorings such as ginger, turmeric, cumin, cinnamon, garlic

Dietary choices that help your heart :

  1. Fruits and vegetables high in antioxidants – the vitamins, minerals, and fiber found in fruits and vegetables help your heart function properly.
  2. Whole grains – raw, unrefined grains are rich in fiber that helps clean out your body and are a source of healthy protein.
  3. Limit sodium – keep your sodium intake between 1500 mg – 2300mg every day. That’s a teaspoon or less!
  4. Low fat – choose 2 percent fat content or less, and look for heart healthy oils such as olive, canola or nut oils. Cut out trans fats entirely.
  5. Lean meat – Stick to lean cuts of meat, poultry and fish for your meat. Fish can also be a great source of Omega 3, a healthy fat.
  6. Eat more nuts – nuts and legumes like almonds, pecans, cashews and walnuts are rich in healthy fats and they make a great snack!
  7. Limit fried food and added sugar – sweet beverages can be a source of empty calories. Instead, choose green or black tea.

15 Super foods you should have

1. Blackberries

2 Cranberries

3. Lime

4 Raspberries

5 Rhubarb

6. Black Beans

7. Edamame

8 Kidney Beans

9 Lentils

10 Navy Beans

11 Asparagus Spears

12 Borecole (Kale)

13. Brussels Sprouts

14 Collard Greens

15 Ladies’ Fingers (Okra)


 Other Important Dietary choices:

  1. Oats
  2. Garlic
  3. Oily fish such as salmon, sardines or mackerel
  4. Broccoli
  5. Avocado
  6. Carrot
  7. Lemon
  8. Protein
  9. Water
  10. Eggs
  11. Berries
  12. Coconut oil
  13. Dark leafy veg


Eat three meals a day (breakfast, lunch, and dinner); it is important to remember that dinner does not have to be the largest meal.

The bulk of food consumption should consist of fruits, vegetables, whole grains, and fat-free or low-fat milk products.

Choose lean meats, poultry, fish, beans, eggs, and nuts (with emphasis on beans and nuts).

Choose foods that are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars; look at the labels because the first listed items on the labels comprise the highest concentrations of ingredients.

Control portion sizes; eat the smallest portion that can satisfy hunger and then stop eating.

Snacks are OK in moderation and should consist of items like fruit, whole grains, or nuts to satisfy hunger and not cause excessive weight gain.

Avoid sodas and sugar-enhanced drinks because of the excessive calories in the sodas and sugar drinks; diet drinks may not be a good choice as they make some people hungrier and increase food consumption.

Avoid eating a large meal before sleeping to decrease gastro esophageal reflux and weight gain.

If a person is angry or depressed, eating will not solve these situations and may make the underlying problems worse.

Avoid rewarding children with sugary snacks; such a pattern may become a lifelong habit for people.

Avoid heavy meals in the summer months, especially during hot days.

A vegetarian lifestyle has been promoted for a healthy lifestyle and weight loss; vegetarians should check with their physicians to be sure they are getting enough vitamins, minerals, and iron in their food.

Cooking foods (above 165 F) destroys most harmful bacteria and other pathogens; if you choose to eat uncooked foods like fruits or vegetables, they should be thoroughly washed with running treated (safe to drink) tap water right before eating.

Avoid eating raw or under cooked meats of any type.