Healthy living is sustained by healthy diet and the results thereof will be every woman’s pride & joy which is healthy growing hair with a natural shine, healthy nails and glowing skin. The other most significant benefits will be 

_stronger immune system
_ sustained energy levels
_increased productivity
_ prevention of diseases
_hormonal balance
_better mood and concentration
_weight management

How to have your meals?

_dish up in a plate not in a bowl for portion control
_eat frequent small portions  with in-between healthy snacks
_eat a colorful meal from all food groups
_drink water

We have 5 groups of essential nutrients that you have to look for in food 

1.Water

●water keeps the body hydrated and optimally functioning
●follow the 6-8 glasses per day or drink more according to how your body loses water in hot conditions due to heat, sweating a lot or exercising.
●you can get more water through veggies like cucumber, lettuce, tomato, celery and examples of fruits would be your watermelons, pears & pineapples.

2.Right fats

●a good source for hair, skin & nails
●protects vital organs
●they provide a concentrated source of energy
●Use plant-based sources like avocado, coconut, olive, grapeseed, palm, flaxseed, almond oils, vegetable oils and nuts over animal-based fats.
●include fatty fish
●limit frying food and use the oils at room temperature into meals or salads.
● limit processed foods
●Vital for a healthy heart

3.Proteins

●great for growth and repair
●eat a variety of protein sources not only meat
●opt for plant proteins such as lentils, split peas, and dry beans, vegans depend only on plants for their protein intake so you can check out for many more with their diet
●cut off excess fats on red meat
●remove the skin on your chicken before cooking not after,  lean meat is the healthy option
●limit red meat and processed meats to be avoided completely
●pork or chicken are the better choices for lean meat

4.Carbohydrates

●carbohydrates regulate healthy bowel movements
● they give the body sustained energy
●to stay full for longer opt for low GI, whole wheat pasta and whole grain products because they have high insoluble fibers that promote digestion & regular bowel movement
●no white bread and white rice, do browns because the darker the healthier

5.Minerals and vitamins

●powerful immune system boosters
●eat different colored fruits and veggies every day to get all the minerals and vitamins. 
●eat cooked and raw veggies and be sure not to strip the nutrients by overcooking
●they should cover half the plate and you should have at least 5 portions daily
●to boost your calcium at least 2-3 low-fat dairy intake per day is good and yoghurt is best for women.

N.B if you love your cup of tea try to cut sugar and if you can’t cut sugar try cutting 1 cup per day e.g if you take 4 cups per day then cut to 3 cups. That will help you cut off extra sugar. Fruity smoothies have a lot of sugar slowly change to the greens.

Dare to follow a healthy eating plan to see the changes in your body from energy levels to a healthier appearance. 

**WHEN YOU SIT AT THE TABLE, THERE’S MORE GOING ON THAN SATISFYING THE HUNGER**