When we look around we notice that most people these days are health conscious and watch what they eat. They are very careful in analysing and finding about what is good for them and what kind of diet needs to be avoided. Gyms and yoga centers are filled to capacity in most cities large and small. Some are serious about fitness but for some gyms are another way of socialising especially for bored housewives. However, all said and done people at least speak about health and do make a conscious attempt to remain fit by going through every kind of diet, fad diet, near starvation diets, also living on water and slim tablets and then once the diet is over eating with a vengeance - what most people do not realise is that none of these methods really help you keep fit and healthy.

What is actually needed is some effective measures like counting calories, a sensible diet and also most importantly balancing out your intake without having to punish your system through fad diets, slim tablets and fasting. There are many myths about what is good and what is not good for one's health and figure. Let us examine them one by one.

Red meat

Most dieticians advise people to go easy on red meats but they don't say that you need to give it up on it altogether since most meats both red and white have high protein levels which is very essential for our well being ,energy levels and performance. As long as your overall diet is low in fat levels (which is less than 30 percent of your total consumption) you could have a small portion of read meat included in your diet. The recommended serving is 70 gms of red meat twice or thrice a week, this is when you take other foods like  green vegetables s and fluids along with red meat. However, one should remember not to over dress them with added spices, butter and ghee which only makes it heavier and far less healthier.

Eating fish and poultry is certainly a better choice since they contain fewer calories and less saturated fat than most red meats. In fact Sea food, especially Fish has plenty of Iodine,Phosporous and Omega3 fatty acids, so one can eat them daily as part of the  diet. Prawns though tend to have more calories than white fish, it is also true of crab meat which has more calories than fish.

Green Vegetables

Greens and vegetables as we know are the best foods for our health and one can have any amount of it since they have fewer calories . They are also loaded with essential nutrients like magnesium, potassium and calcium. Green vegetables support our immune system by helping it absorb the nutrients in other food items as well,it also cleanse our body,gives us energy, promotes bowel function and last but not least help us control our weight. Green vegetables are also very helpful in eliminating toxins from our system and to a great extent cure bad breath and inhibits Candida  (which is a kind of yeast overgrowth found in our gut).

Vegetables like carrots , amaranth, sweet potatoes and drum stick leaves contain a lot of Vitamin A that is helpful in skin care. Parsley and Green coriander leaves are both very helpful in lowering blood pressure and also in fighting allergy reactions by inhibiting the production of Histamines. However, a word of caution here, make sure that greens are cleaned thoroughly before use ,many a times we get to see small worms and maggots hiding between the leaves. Vegetables need to be consumed every day without fail when you are planning to reduce weight and also when you have certain ailments like Blood Pressure, Heart problems, Cancer or Diabetes.

Fruits

Fruits are good for everyone even for those suffering from diabetes unlike what is popularly believed that diabetics need to stay away from fruits. They help you in retaining a healthy system and adds a glow to your skin and hair. If you have dry and flaky skin, eating papayas ,peaches, mangoes and apricots help get rid of dryness , because, the vitamin A in the fruit help our body manufacture more Keratin , a substance that protects the skin from the elements. There are many myths surrounding the consumption of fruits - as to when it should be consumed and whether diabetics can eat fruits etc. Since fruits contain natural sugars diabetics can eat fruits especially fiber rich fruits like passion fruit, apples, Raspberries, Pears, Blueberries,Kiwi fruits, Strawberries,Grape fruits and Pomegranates.

Most fruits like Mangoes,Oranges and almost all varieties of Melons are also high in Vitamin A and some like Guavas,Grapes and Amla are excellent source of multi nutrients.One can eat any amount of fruit without any fear, even make a complete meal of it once in a while, which in fact helps the system no end by cleansing it. 

Pulses, Whole Grains, Legumes,Pulses and Nuts

 According to most studies zinc and healthy levels of minerals are found in the above food items which are very essential for our system.In fact, they are an excellent source of protein which is very essential nutrient for our system to perform better and is low in saturated fat and sodim besides being cholesterol free. No doubt that we get protein from plant source but one should also remember that the protein obtained from plant source lacks some essential nutrients like amino acids that the body requires. Another important fact to be noted by those who eat only vegetarian diet - it is imperative that pulses, legumes, grains and a few nuts should be included in their diet to help them gain energy. A diet lacking in protein is highly imbalanced and the individual is bound to suffer from many ailments that include slow healing and an increased risk of infection and more than anything low energy levels.

Potatoes and Rice 

Although most health conscious people tend to think that these two food items need to be avoided at all costs they still have their use for our system. Carbohydrates, no doubt  can have an impact on your health since they can cause blood sugar levels to spike,raising your risk of diabetes and heart disease. But at the same time there is no need to avoid any of these food items.

The key here is to include other foods that help us keep our blood sugar levels on an even keel. This can be done by taking lots of vegetables along with starchy meals. Adding french beans, lots of fresh green leafy vegetables, brinjal, ladies finger, tomatoes, capsicum and also fibre rich foods like papaya, plums, peas, lentils and pulses make our diet balanced. One should also include lots of fruits in the daily diet.

Brown rice is always a better choice since it is unpolished and to a  great extent retains some of the nutrients. Wheat is slightly better than rice, however there is no need to completely do away with rice or potatoes. Potatoes in fact do have some uses and it is for this reason that they are called the darling of the dinner table. Potato has a god amount of Vitamin C is one of the best source of Potassium ( which helps in maintaining blood pressure) and fiber, also is fat and sodium free. Including them in your meal has many benefits , the problem comes only when your meal is potato and carbohydrate heavy and low on other foods like vegetables and diary products.

Cereals and Pastas

High fiber breakfast cereals made with bran and oats or even the home made ones which are made with roasted and coarsely powdered ragi, lapsi green gram ( Moong) are excellent when served with milk, fruits and a few nuts like almonds and walnuts. Nowadays many people are opting for yogurt either plain or fruit based ones rather than milk while eating cereals.Yogurt and honey along with chopped fruits added to cereals is not only tasty but also very nutritious.

There are some pastas made with semolina which is a harder variety rather than ones made with maida or rice like it is done in many Asian countries.They are digested more slowly than even potatoes and refined flour breads  which is an excellent thing for those wanting to lose weight. A healthy combination of pasta with cheese ,vegetables, tomatoes and lean meat is a complete meal that has the required caloric content, taking care of our body's nutritional needs as well.

 Dairy products

Milk, yogurt,cheese,butter and ghee are all good in limited quantities.There is no need to forego butter and ghee completely since they do have essential fats that add a glow to our skin when taken in small qauntities. A glass or two of skimmed milk is good for the system , since it takes care of our body's calcium needs. Yogurt is a health food and it has immense health and cosmetic benefits having the davantage of being able to digest much more easily than milk.

Low fat cheese like cottage cheese prepared from skimmed milk is a healthier choice. Milk is of course is an essential food at any stage of life and most people tend to believe that after a child grows up, there is no need not drink milk which is actually not true. Since milk is the best and the most easily available source of calcium everyone should consume milk and yogurt on a daily basis.

Coffee and Tea

There is no need to feel guilty about consuming all those cups of java when you are working. Caffeine may actually boost your memory. It causes part of the nerve cells associated with memory to grow and raises levels of calcium in the nervous system which in turn aids in long term recall. The problem comes like elsewhere not being balanced. Like for example, if you have the habit of consuming cups of coffee or strong tea 12 times a day without any other nutritious food to balance it out, it is bound to be bad for your system. Like I have already mentioned earlier it is very essential to stay balanced in your food intake .

Cakes, Icecreams , Chocolates and Pastries 

I read somewhere that eating a sweet dish is like eating poison, so never eat any sweets , which to me sounds a bit too drastic. Who is not tempted to eat those delicious cream  and fruit filled pastries ? or  bite into those scrumptious looking Jalebis ?Taken within limits there is no harm, in fact, they aid our digestive system and also adds to the enjoyment of having had a complete meal.One should take care not to over indulge. Instead of eating heavy cream filled pastries after every meal,  have fruits instead and keep those special sweets for special occasions only, you don't need to feel guilty and you have also satisfied your sweet cravings.

Oils

Many myths surround oils and fats. Some of them are true while some others are just hype. There is no perfect oil since they also combine with the kind of food that is being cooked and the spices used etc...Many nutritional experts are of the opinion that a combination of oils for eg :- ground nut oil, sesame seed oil along with small quantities of mustard oil and rape seed oil is better than using only sunflower oil or ground nut oil. No doubt that Olive oil is considered to be the best since it has very low caloric content while compared with other oils.

Similarly, one need not give up on fried food altogether. When you eat fried items like pakorahs or samosas include some vegetable salads and yogurt along with it to make it wholesome, which in turn has a balancing effect on your diet.Wherever possible try to cut down on oil instead of giving it up.

So, it is always better to eat sensibly instead of worrying too much about the bad effects certain food items may or may not have on our system. Many such myths are passed on by word of mouth without much substance or truth in them or with half truths that gets exaggerated.There is no better judge than the individual himself/herself to know that is good for his/her body type and make sure that all the dietary needs are met with