Never miss  Breakfast- have complete meal in the morning.

Always choose wholegrain cereals- opt for whole wheat bread/ chapattis, brown/red rice, whole wheat pasta etc.
whole grains are  have more nutrients especially vitamin B and a good amount of fibre which the requires to carry
 out its  functions. The total number of serves  of wholegrain cereals  should be equal to six a day.

Always choose less protein- choose sprouts, dal, egg, skinless chicken, lean red meat trim the  fatty part.
 Protein is require to repairing and building the body so it’s  total serves  should  be 1-2  a day.

Always limit the intake of faty and sugary food- limit intake of fried –chips,muruku and sugary swets items.
Have a 5+ serving of fruits and vegetables a da y. two servings of fruits and three servings of vegetables per day.
Try and have more green leafy and salad vegetables and choose those in seoson.

Stay active throughout the day. Try 30 minutes of vigorous activity and 30 minutes   of resistance training- weights/fit strips  regularly.Take up a different activity e.g  swimming, tennis ,football etc.