Health & Lifestyle

Perfect Lifestyle – A Key to healthy and Fit Body

“I am fit and healthy” – this is one thing every individual want to say until his last breath. Who does not want a healthy and fit body?

Unfortunately, food habits, work culture, social habits, stressful lifestyle are the excuses one finds to convince oneself and the world to compromise health and fitness.

Accepted… It’s hard to be fit in current world where job means work from 9am – 9pm. But, it’s not impossible to be healthy if you really wish to be.

Right from ancient days, physical activity and nutritious food were a general practice. But as generations changed, the importance for health has been reduced and the priorities have changed. Today, word ‘play’ means play mobile games. Outdoor games are moving far away from our life. We are moving towards an easy life than healthy life.

One day, we will have lakhs in our bank balance, but will have no health to eat the food we want, will have no strength to go out and see the place we wish to.


Do you find some solution for all your problems in the above statement??? If yes, stop reading here because you know what you got to do. Just that you have to follow. If in confusion, read below to understand what it meansJ

The food we eat, the time of eating and the amount of eating each time decides where does our fitness level stand – good bad or poor. Changing these habits is not an overnight process. It takes at least a few weeks of regular practice. Follow the few principle of healthy eating.

  1. Never wakeup for a coffee/tea. Have a fruit instead. It helps to keep your metabolism high and it also acts as a detoxifier (you may enjoy tea or coffee with empty stomach but your body will not…!)
  2. Drink at least 3 liters of water every day. (Even water is costly these days, but no costlier than medicines of tomorrow for sure)
  3. Eat according to your activity. The more active you do, the more calories you need to supply to your body and vice versa.
  4. Eat fewer calories as the day ends. (Even your metabolism is lazy at the end of the day so accept it and give it less to work on.)
  5. Do not combine the fruits with a major meal. Eat fruits as a meal in between.
  6. Do not let your stomach be empty for more than 3 hours. Eat smaller and frequent meals. For E.g. fruits, dry fruits & nuts, buttermilk, soya milk, milk, green tea, coconut water could be few good mid-meal options.
  7. Plan your day and plan your food. Exercise for not less than 4-5 days in a week.
  8. Cut down on the processed and canned foods.
  9. Do not over eat.
  10. Manage the sugar and salt in your everyday food.


Adapting the principle means believing in it and executing it as an everyday practice.

Eat any food you like. But control your portions and know your limits. Nourishment to the body is more important than pampering your taste buds.

Balanced diet is another important aspect of health. There are 6 nutrients –  carbohydrates, proteins, fats, fiber, vitamins and minerals.

Carbohydrates (present in all the cereals like rice, wheat, ragi, all the fruits, bread, and the vegetables) needs to be 30-40% of your entire days food.

Proteins (present in all the meat, eggs, dairy products, lentils, soya products etc.) need to be 50-60% of your diet.

Fats (oils, nuts and seeds, milk fats etc.) need to be 10% of your diet

Green leafy vegetables, fruits and coconut water for your vitamin and mineral requirements.

It’s up to you to decide the right path and go long distance or take a route which looks good in the beginning but takes you to nowhere after a distance. The key to a healthy and fit life is not easy but is not impossible too provided you wish to adapt a right lifestyle.

Wish you a healthy lifestyle

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About the author

Dr Priyanka Marakini

Dr Priyanka Marakini

Naturopathy and Yoga Specialist. Currently working as nutritionist in FRESHMENU Bangalore. Love for fitness and travel has kept her fit and healthy.

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