Nuts are great for flagging energy levels. Nibble on cashews for iron or almonds for calcium.

Seeds Pumpkin, muskmelon and sunflower seeds provide protein and zinc. For added flavour, you can dry roast nuts and seeds (in the oven or in a dry pan) or occasionally fry them in about a 1tsp of ghee/oil with a light sprinkling of salt, black pepper or chaat masala.

Fresh fruit contains fibre and nutrients. The vitamin C in fruits helps iron absorption from food and supplies phytonutrients. You can have whole fruits like apples, pears, bananas, mangoes, grapes, oranges any time of the day. You can also chop some of your favourite fruits in your breakfast cereal. Add fruit to yoghurt or low fat cream — excellent source of nutrient, fat, calcium and protein.

Dried fruit such as figs and apricots will provide iron, fibre and calcium.

Fortified breakfast cereals and muesli are a great source of vitamins and minerals, particularly iron. A small bowl can stave of hunger pangs and are ideal for a mid morning snack or late night. What’s more, you don’t need to spend more than a minute on preparation. You could eat them as is or add some warm or cold milk with fruits and nuts for variety. You could also try a fruity porridge or make a bowl of oats exciting by adding fresh fruits or nuts. Keep a variety rather than a large amount of a single fruit. (Unless that’s the only one you are craving!) A variety of fruits will ensure you don’t get bored and will supply a wide range of minerals and nutrients.

Yogurt, paneer, and cheeses are excellent sources of calcium. It is wise to eat homemade, freshly prepared yogurt and diary products however; you may want to try the packaged variety occasionally. Packaged yogurt comes in several flavours (fruit, sweet, salted and spiced). However, look for date of expiry as well as check for any leakage; especially, in the summer and monsoon season, when spoilage and contamination are common.

Eggs Hard-boiled eggs can be a versatile snack option and an excellent source of protein. You can eat them just by themselves, with toast, or use them to stuff sandwiches, dosas, or paranthas. You can add some chopped apple or pineapple and make an interesting egg salad. You can add hard-boiled eggs to pasta, noodles, steamed vegetables, chopped cabbage, tomatoes and boiled potatoes to make quick nutritious salads.

Eating a nutritious breakfast is a great way to jump-start the day, yet a tasty breakfast might not be finding its way onto your kitchen table. Rushed morning routines, trying to lose weight, and lack of appetite early in the morning are all reasons people skip breakfast. Nevertheless, mounting evidence supports the idea that breakfast may indeed be the most important meal of the day.

Breakfast Benefits Studies examining eating habits suggest that the regular consumption of breakfast can:

Breakfast can be one of the most monotonous meals of the day, but with a little creativity, the first meal of the day can be one of the best. Variety can beat breakfast boredom, so don’t be afraid to include some unorthodox breakfast foods for a change of pace.  if you have abandoned breakfast due to a busy lifestyle, some of these breakfast ideas can be packed up and taken along for a delicious grab-and-go breakfast treat.

A lack of appetite in the morning may be the result of a large meal or snack consumed the night before. Perk up your morning appetite by eating lighter and earlier in the evenings. If a large breakfast is still not appealing, perhaps a breakfast smoothie may be the answer.

These are non communicable, meaning they are not contagious. They are also not triggered by skewed genetics. They only require our frenzied, unhealthy way of life, and our exhausted out-of-shape bodies, to breed in.

The causes of lifestyle diseases are complex and involve both the mind and body. Hence, holistic systems of medicine such as Ayurveda, which treat the mind and body to bring about good health and well being, have a major role to play in treating disorders that afflict us today.

The benefits of applying holistic methods of treatment as prescribed in Ayurvedic literature in reducing the rates of heart diseases, cancers and diabetes in populations have been well proven in countries such as Finland, Japan and Singapore.

A healthy lifestyle is very important to maximize the effect of palliative treatment.
Ayurveda advocates regular massage as part of a healthy lifestyle.

It is important to note that according to Ayurveda, vigorous exercise is contraindicated in lean and weak patients with severe diabetes.

certain yoga practices and breathing exercises are believed to stimulate better utilization and production of insulin by stimulating both the pancreas and muscles.

the consideration of a patient’s lifestyle, age, and type of work, psychosocial needs and willpower is important in a management plan.