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Try to eat dinner earlier in the day and then kind of observe fast for 14-16 hours until breakfast the next morning. Early studies suggest that this simple dietary technique—eating is applicable when you’re most active and it gives your digestive system a long break each day. These smart eating techniques also help to regulate weight. After-dinner snacks tend to be high in fat and calories so are best avoided. Fruits and vegetables are regarded to lay foundation levels of a healthy diet. They are very low in calories and absolutely high in essential nutrients. These fruits and vegetables are packed with vitamins, minerals, antioxidants, and fiber. One must try and consume a huge number of fruits and vegetables every day. Every meal should contain ample amount of these fruits. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants—and different colors provide different benefits, so eat a variety. Aim for a minimum of five portions each day. These are some of nutritional foods that should certainly be part of your food plate. Figs When you think of potassium-rich produce, figs probably do not hit the high note, but you may be baffled to learn that six fresh figs have 891 mg of the blood pressure-lowering mineral. Figs help constitute almost 20% of your daily need and it is almost double the nutrition that you may find what in one large banana. In a recent 5-year study from the Netherlands, high-potassium diets were linked with lower rates of death from all causes in healthy adults age 55 and older. Figs are one of the best options that contain calcium, with nearly as much per serving (six figs) as 1/2 cup of fat-free milk. You can try figs in various methods and recipes. For e.g. chopping it and adding to yogurt, cottage cheese, oatmeal, or green salads. Figs can also be used as a savory snack to have a bite every now and then. Blueberries Blueberries may very well be the most apt nutritious food jam-packed with antioxidants. Tangy-sweet wild blueberries (which are smaller than their cultivated cousins) contain the high quantity of absorbable antioxidants. Research shows a diet rich in blueberries can help with memory loss, prevent urinary tract infections, and help get rid of eyestrain. Add up to 1/2 cup of blueberries to your diet a day for maximum health benefits, recommends Ronald Prior, PhD, adjunct professor of food science at the University of Arkansas in Fayetteville. This alone provides just about double the amount of antioxidants most Americans get in 1 day. Asian Pears One large Asian pear has a whopping 10 g of cholesterol-lowering fiber, about 40% of your daily need. People who ate the most fiber had the lowest total and LDL cholesterol levels, according to a recent study of Baltimore adults. The same researchers found that people who ate the most fiber also weighed the least and had the lowest body mass index and waist circumference. Serve by dicing it into a salad of Boston lettuce, crumbled goat cheese, walnuts, and mandarin oranges. Or make it a dessert: Add peeled and cored pears to a saucepan with 1 cup white wine, 1 teaspoon honey, 1 teaspoon grated fresh ginger, and enough water to cover the pears. Cover and simmer 40 minutes or until pears are soft. Apples One of the healthiest fruits you should be eating is one you probably already are: the apple. The Iowa Women’s Health Study, which has been investigating the health habits of 34,000 women for nearly 20 years, named apples as one of only three foods (along with pears and red wine) that are most effective at reducing the risk of death from heart disease among postmenopausal women. Other massive studies have found the fruit to lower risk of lung cancer and type 2 diabetes—and even help women lose weight. In fact, one of the only things that could make an apple unhealthy is mixing it with sugar, flour, and butter and stuffing it into a mile-high pie. Instead, have one as an afternoon snack with a tablespoon of peanut butter, or add slices to sandwiches or salads. These fruits can be easily blended into a wide range of recipes. These fruits will help fulfill your basic nutritional needs and yet provide you with yummy recipes and desserts. There are many websites and video channels online that provide many such healthy recipes and cooking tips. India Food Network is one such website which you can refer to learn these easy to cook instant healthy recipes. It also provides many nutritional tips and ingredients list for cooking fanatics. Visit the India Food Network website for more information. For more info visit : Indian Cooking Recipes , indian cooking channel
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