Healthy Food Guide | Balanced Diet, Food Safety & Nutrition Tips

Eating Healthy Food and Balanced Diet❤️

• 👉 Cooking and serving Food healthily and safely is as important as eating healthy. Proper planning is necessary to ensure a healthy, balanced diet.
• 👉 Food pyramid for a balanced diet.
• 👉 Sugar (5 servings)
• 👉 Fats and oils (3-6 servings, eat in small quantities.
• 👉 Eat in moderation. Milk and milk products 1-2 servings)
• 👉 Fish, meat, and eggs (1-4 servings). Eat in moderation. Pulses (1-2 servings)
• 👉 Vegetables (3-6) servings. Eat in sufficient quantities. (1-3) servings.
• 👉 Eat according to demand. Grains, Roots, and tubers (9-15 servings)

❤️ Tips 

👉 A healthy food and balanced diet consists of a variety of food products in such quantities and proportions that everyone has the necessary nutrients, such as carbohydrates, proteins, fats, vitamins, minerals, dietary fiber, and water.

Grains 

• 👉 You should eat enough grains every day according to your body’s needs.
• 👉 Being rich in carbohydrates, vitamins, and B complex minerals, it should be consumed as whole grain foods as much as possible.
• 👉 Grains are the central part of our daily diet. They are rich in carbohydrates and provide energy to our bodies.
• Chira Muri is healthier than processed rice. Brown or red and parboiled rice is richer in vitamins and minerals than Atap rice.

Sugar is everywhere

1. 👉 Not only rice, flour, wheat, or bread, etc., contain carbohydrates, but also raw bananas, potatoes, sweet potatoes, nuts, grains, seeds, fruits, vegetables, Milk, etc., contain a lot of carbohydrates.
2. 👉 Complex carbohydrates: Our body takes time to digest, and the energy is slowly released into the body over a long period of time.
3. 👉 These types of carbohydrates contain a lot of fiber and nutrients.
4. 👉 They have a low glycemic index.
5. 👉 Red flour, whole wheat flour, green vegetables, beans, pulses, sweet potatoes, etc., contain a lot of complex carbohydrates.
6. 👉 Simple carbohydrates: They are quickly absorbed by the body, stored as glycogen in our body cells, and if they are not used quickly, they are converted into fat.
7. 👉 These types of carbohydrates.
8. 👉 Rich in low levels of fiber and nutrients.
9. 👉 High glycemic index at high temperatures.
10. 👉 Excess carbohydrates are converted into fat.
11. 👉 Releases a lot of glucose into the blood.
    These are found in all types of Sugar, honey, fruit juice, candy, jam, jelly, and soft drinks.

Peas, beans, and pulses.

• 👉 To meet the needs of vegetarians, adequate amounts of various types of peas, beans, and pulses should be included in the daily diet.

Milk and dairy products 

• 👉 Milk is an ideal food.
• 👉 Milk and dairy products such as Milk, Curd, Cheese, butter, etc. should be included in the daily diet in sufficient quantities.
• 👉 Curd and buttermilk help us digest Food quickly.

Vegetables and fruits for healthy food and balanced diet

• 👉 You should eat different colors and types of vegetables every day.
• 👉 You can drink 150 ml of fruit juice every day. Fruit juice contains simple carbohydrates.
• 👉 Eating whole fruits is healthier than drinking fruit juice.

Good to know 

• 👉 Guava and apples contain a lot of ash and pectin. Apples also contain anti-inflammatory and anti-allergic compounds that help protect against various diseases.

Tips❤️❤️

👉 Fruits and vegetables contain a lot of vitamins, minerals, and antioxidants. Vitamins and minerals strengthen the immune system and help protect the body from various diseases.
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Eggs, chicken, Fish, and meat.

• 👉 Eggs, Fish, meat, and animal protein are sources. These are for the body.
• 👉 The role of body growth and formation is immense.

If you are not a vegetarian or vegan, you can have the required amount of eggs, Fish, meat, or chicken in your daily diet. Care should be taken not to eat too much of these foods, especially fatty meat, because it increases the risk of heart disease.

🚫 Caution.

• 👉 Raw eggs should never be eaten as they contain harmful bacteria.

Fats, oils, Sugar, and salt

• 👉 Fats and oils provide energy to our bodies and fulfill nutritional needs.
• Sugar is naturally present in various dairy products and fruits, except for Sugar.
• 👉 You should carefully consider the type and amount of fat you are eating.
• 👉 High-fat foods, especially saturated and trans fats, increase the risk of heart disease.
• 👉 Refined Sugar is a simple carbohydrate that causes obesity and various related diseases, so excess Sugar should be avoided in Food.
• 👉 Older adults should take special precautions when eating Sugar, fat, and Salt.

Salt

• 👉 Salt is an essential ingredient in our diet. It enhances the taste and smell of Food, but Salt is a cause of high blood pressure.

🚫 Caution.

• 👉 If someone has high blood pressure, high-salt foods, especially pickles, chutneys, and processed foods, should be avoided as much as possible.

Good to know 

• 👉 The World Health Organization has recommended a maximum of 2 grams of sodium per day for adults, which is equal to zero to five grams of Salt. This amount of Salt is equivalent to 1 tablespoon.

Salt Sugar and Oil Fat or Fat Eating Strategy.
Diabetes: To reduce the risk of high blood pressure and heart disease.

• 👉 Raw Salt should be avoided in the diet.
• 👉 Use a small spoon when adding Salt or Sugar in Cooking.
• 👉 Sugar, Salt, and spicy foods such as fried sweets, soft drinks, pickles, jams, jelly, salty sauces, and barbecued Food should be limited.

Food should be made healthy.

• 👉 Food should be consumed according to need. Children, young people, and pregnant and lactating mothers need nutritious, safe Food than usual. In addition, after recovering from illness, more nutritious and safe Food should be eaten than usual.
• 👉 You should eat carefully, pay special attention to what is being eaten and why it is being eaten.
• 👉 You should not watch TV, use mobile phones, or concentrate on any work while eating.
• 👉 You should chew Food slowly, especially enjoy its smell and texture as much as possible.
• 👉 Devouring Food can cause indigestion.
• 👉 The food list should be varied. The Food should be tasty and healthy.
• 👉 Breakfast should not be ignored or neglected in any way. Even if Food is skipped at noon or at night, it should not be regular.
• 👉 It is best to eat dinner at least two hours before going to bed as much as possible.
• 👉 Regular weight checks should be done, and if you are overweight, you should adjust your diet accordingly.

Healthy Breakfast

• 👉 A light breakfast every day is beneficial for the body.
• 👉 Acceptable as a light breakfast.
• 👉 Medium-sized whole fruit.
• 👉 A bowl of fruit mixed with yogurt or Milk.
• 👉 A sufficient amount of almonds, cashews, bean sprouts, etc.
• 👉 Chira Muri Khai Popcorn Biscuits Pitha, etc.
• 👉 Salad, cucumber, tomato, carrot, radish, etc.
• 👉 Boiled eggs, boiled chickpeas, etc.
• 👉 Ludus soup, etc.

Healthy Food for Children

• 👉 For the first six months of life, only breast milk, which is safe and nutritious, should be given to him, and then for two years, along with breast milk, he should be given a balanced diet prepared at home.

Breast milk

• 👉 Provides essential nutrients to newborns and children.
• 👉 It serves as the child’s first vaccination, increases the child’s immunity, and at the same time protects the child from infections.
• 👉 Plays an effective role in the development of the child’s intelligence.
• 👉 Protects the child from the risk of disease.
• 👉 Gives all children a healthy start in life.
• 👉 A natural source of nutritious Food for the child.

🚫 Caution.

• 👉 Bottle feeding or using baby food as a substitute for breast milk should be avoided.
• 👉 The child should be fed as per the necessary doctor’s advice.

Benefits

• 👉 Faster postpartum complications.
• 👉 Reduces the risk of maternal cancer.
• 👉 Reduces the mother’s mental stress during childbirth.
• 👉 Works as a natural contraceptive.
  Mother’s Milk is rich in nutrients and antibodies. The child cannot be deprived of this.

When the child is zero to six months old.

👉 When the child is zero to six months old, breast milk alone is not enough. According to the World Health Organization, when the child is 6 months old, the child should be given complementary foods that are nutrient-rich and suitable for the child, in addition to breast milk, and the amount should be gradually increased.

❤️ Tips.

• 👉 Giving complementary foods: The appropriate schedule should be followed, the amount should be sufficient, nutritious, varied, and delicious.

Age Type of Food How many times to eat.

• 👉 06 08 months: Give mashed soft foods. Feed 2-3 times a day along with breast milk. Two to three tablespoons and half a cup.
• 👉 9 to 11 months of soft, small pieces of Food. Along with breast milk, eat three to four times a day and snacks when hungry. Three to four cups or snacks as needed.
• 👉 12 to 23 months with the whole family. Along with breast milk, eat two to three times a day. Along with breast milk, eat two to three times a day.

Food should be made healthy. 

• 👉 Growing children and adolescents have an increased need for protein. Fish, meat, Milk, eggs, pulses, Cheese, chicken, and nuts are sources of protein.
• 👉 From adolescence and up to the age of 25, the need for calcium is at least high. In addition to bone growth, calcium strengthens bones and teeth. Dairy foods such as Milk, yogurt, Cheese, etc., are the primary sources of calcium. It is necessary to give adolescents dairy foods several times a day.
• 👉 In the case of food preparation, it should be rich in vitamin A, rich in oil, and iodine. Children should especially be given Milk rich in vitamins A and D.
• 👉 Adolescents need additional iron-rich foods during puberty. They should refrain from drinking Tea within 30 minutes of eating, as it can hinder the absorption of iron and calcium.

Good to know

• 👉 Vitamin C helps the body absorb iron. Therefore, fresh fruits, salads, lemons, tomatoes, cucumbers, green peppers, etc., should be included in the diet.

Pregnant and lactating women

👉 Pregnant and lactating mothers should be given sufficient nutrition and safe Food. From the third month of pregnancy, she should be given an additional 200-300 kilocalories of nutrition than usual. This extra nutrition can be obtained from two or three flour rotis and one or two glasses of Milk.

• At this time, 👉 You should eat sufficient flour rotis, rice, and various types of pulses.
• 👉 You should eat sufficient non-vegetarian foods such as Fish, meat, eggs, Milk, and dairy products.
• 👉 You should eat sufficient seasonal and fresh fruits and vegetables.
• 👉 You should feed the pregnant mother sufficient iron-rich foods. Vitamin C-rich fruits like Amla, Guava, Tamarind, Lemon, Chalta, Malta, Orange, Grapefruit, and Olives should be eaten regularly. This helps the body absorb iron from iron-rich foods.
• 👉 Drink at least six to eight glasses of safe water in sufficient quantity.
• 👉 Eat fibrous foods to avoid constipation.
• 👉 Avoid excessively spicy foods.
• 👉 Do not eat too much before going to bed; eat small amounts frequently so that the Food is digested quickly. It will not make you sleepy.
• 👉 Smoking and drinking alcohol must be avoided.
• Be careful when eating Food while traveling 🚫.
• You should buy or eat fresh Food from clean food shops or restaurants.
• When eating or purchasing Food, you can also ask a restaurant manager for a grading certificate issued by the Food Safety Authority.
• If you want to eat street food, you should eat safe street food.
• If you are in doubt about food safety.

Can be eaten

• 👉 Hot water, such as Tea or coffee, and hot cooked Food.
• 👉 Light snacks such as hot egg omelettes, fried eggs, or boiled eggs. Hot padata or bread.
• 👉 Seasonal fruits such as mangoes, oranges, plums, apples, or guavas, etc.

🚫 Should be avoided.

• 👉 Any fried food that looks black, sticky, and dirty is fried in oil.
• 👉 Green Salad Chutney Ghughni Chatpati Bhel Puri etc.
• 👉 Milk-based foods.

Things to follow during Ramadan 

• 👉 Eat balanced, fibrous, and easily digestible Food in Sehri.
• 👉 Avoid oily, spicy, and salty foods in Sehri.
• 👉 Avoid excessively salty and sweet foods.
• 👉 Avoid caffeine-rich drinks, Tea, coffee, soft drinks, and juices because they increase the amount of urine. As a result, the body may become dehydrated and thirsty quickly.
• 👉 It is better to start Iftar with dates and water.
• 👉 Eat a variety of fruits, vegetables, or salad-like foods in Iftar.
• 👉 Drink safe water in sufficient quantities from Iftar to Sehri.
• 👉 Buy Iftar from a restaurant or food shop that adheres to hygiene rules.
• 👉 Avoid fried and oily foods such as onion, purple chop, tehri biryani, etc. during Iftar.
  👉 And do not prepare Food using burnt oil

Things to follow during Qurbani to maintain food safety 

• 👉 Purchase Qurbani cattle with infectious diseases and arrange animal sacrifice at a designated place in a hygienic way.
• 👉 Wash your hands clean and keep them germ-free while preparing meat.
• 👉 Start skinning the body after confirming the death of the slaughtered animal.
• 👉 While skinning the animal and cutting the meat, do not let the meat and meat-cutting equipment come into direct contact with soil, dust, or other garbage. And keep an eye on the meat so that it does not get contaminated by dogs, cats, ducks, chickens, insects, or other pets.
• 👉 If you find diseased parts such as cysts, abnormally large lymph nodes, cement-like parts of the Liver, etc., while cutting meat, carefully separate those parts and bury them in the ground in a healthy way.
• 👉 After collecting the meat, clean the place with basting powder or other disinfectants at the prescribed level.
• 👉 Keep raw and cooked meat separate.
• 👉 Do not keep raw meat at normal temperature for more than four hours; do it as soon as possible.
• 👉 If you want to store meat for a short time, keep the refrigerator temperature below five degrees Celsius, and if you’re going to store it for a long time, keep the temperature in the deep freezer at minus 18° Celsius or below.
• 👉 Store the amount of meat suitable for each Cooking separately in different airtight packages.
• 👉 Cook the meat well at the right temperature and avoid overcooking other foods, including sacrificial meat.

If you want to lose weight

• 👉 You should start your meal with salads and soups.
• 👉 Grilled and roasted vegetables are to be avoided. Sugary soft drinks are to be avoided.
• 👉 Fruits and vegetables should be eaten. Fatty desserts should be avoided. Eating too much Food makes the next meal less good.
• 👉 Fried Food on the sidewalk should be avoided. Fried Food should not be eaten. Do not eat too much Food.

🚫 Caution.

👉 Improper diet may provide some benefits in the short term, but in the long term, it can be harmful. As a result, you may suffer from complications related to muscles, kidneys, Liver, eyes, etc. If you eat too much Food to lose weight, you will suffer from anemia, electrolyte imbalance, and calcium deficiency.

What to do if you have food allergies 

• 👉 When eating out, you should check the menu carefully so that you can easily be aware of allergic issues.
• 👉 You should check whether there are any allergens for yourself in the restaurant food route or routes that have been planned for eating.
• 👉 You should ask the people around you if there are any food or food products suitable for you to eat.
• 👉 You can take as many snacks as you like while traveling.
• 👉 You should consult a doctor about food allergies.
• 👉 When eating packaged foods, you should read the allergen information on the packaging carefully.

Caution 🚫🚫🚫

👉 If you have Food allergen-related problems such as vomiting, itching, diarrhea, stomach pain, redness of the skin, or swelling of the face, eyes, throat, etc., you should immediately seek medical advice.
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Do you know what you are drinking

• 👉 You should drink eight glasses of 3 liters of safe water every day. You can tell whether you have drunk enough safe water by looking at the color of your urine. If your urine is colorless, you can assume you have drunk enough safe water.
• 👉 If the color of your urine is dark or the amount is small, then it is a sign of dehydration.
• 👉 You should drink more safe water in hot weather and when your body is sweating.
• 👉 When drinking ice water outside, make sure that the ice is made of safe water.
  👉 You should drink as few sweet drinks as possible.
• 👉 You should refrain from drinking artificially colored or colored drinks or sherbet in the market, street, or shop.
• 👉 You should not use artificially sweetened foods in excess of the recommended amount.
• 👉 You should use safe water for drinking and Cooking.
• 👉 Unsafe water can be made safe by boiling or filtering it.

Warning 🚫

Although diet soft drinks are calorie-free, they should be consumed in limited quantities.

👉 Energy drinks should be consumed as much as possible.

Good to know 

👉 Young coconut water contains a lot of electrolytes that can maintain the balance of the body. You can also drink various types of fruit juice or herbal juice.

Warning 🚫🚫🚫

👉 Tea should not be drunk within 30 minutes of a meal because it interferes with the body’s absorption of iron and calcium.

Exercise for increased performance and good health.

• 👉 You should be physically active and exercise for at least 30 minutes every day.
• 👉 You should follow a light exercise before starting and stretch for some time afterwards.
• 👉 You should drink enough safe fluids and rest while exercising.
• 👉 If you do not have time to exercise, you should walk for at least 30 minutes a day.
• 👉 You should reduce your addiction to watching TV and mobile phones.
• 👉 People with disabilities should use the stairs instead of the elevator.
• 👉 Some household chores, such as cleaning the house, shopping, and Cooking, should be done by yourself.
• 👉 It is better to change the automobile and go to the destination by bicycle or on foot.

Some tips for managing stress and living a healthy lifestyle.

• 👉 People face some physical or mental stress in their daily lives. Therefore, it is essential to manage stress and lead a healthy life, as it affects the body and mind as a whole, including food habits.
• 👉 You have to find some time for yourself in the midst of a hundred busy lives. To keep your life happy and healthy, you have to spend the time you have for yourself properly.
• 👉 You have to exercise regularly, which will help you reduce daily and mental stress and anxiety.
• 👉 You have to be with nature, such as spending some time in a rural area or a green park.
• 👉 If possible, you should do meditation, yoga, and take deep breaths.
• 👉 You should chat with friends occasionally, which will reduce stress a lot.
• 👉 You should have a habit of expressing gratitude.
• 👉 You should actively participate in social events or social service work.
• 👉 You should spend an enjoyable time with your family.
• 👉 You should sleep eight hours daily and enjoy holidays occasionally.
• 👉 Prepare a work routine as much as possible and work accordingly.
• 👉 Reject demands positively.
• 👉 Regular religious practice should keep the body and mind fresh and cheerful.
• 👉 Avoid all types of tobacco and drug use.

Sources of Vitamins Vitamin A

• 👉 Vitamin A keeps the eyes healthy and prevents night blindness. The following picture shows the high levels of Vitamin A.
• 👉 Milk, eggs, carrots, sweet pumpkin, sajan, papaya, mango, raw vegetables, small Fish.

C Vitamin 

• 👉 Vitamin C helps in the production of blood cells and bone health. It helps in the absorption of iron in the body and the removal of wounds. It keeps the brain active. It protects us from many age-related diseases. The high levels of Vitamin C are shown.
• 👉 Amla, Amla, Guava, Pineapple, Kalmi, Spinach, Green Chilli, Lemon, Cabbage.

D Vitamin 

• 👉 Vitamin D strengthens our bones and increases immunity. Sources of Vitamin D are shown.
• 👉 Sunlight, Egg yolk, Liver, Small local fish.

E Vitamin 

• 👉 Vitamin A protects our body cells from cell destruction. This vitamin is essential for red blood cells. The sources of vitamin E are shown.
• 👉 Sunflower oil, Soybean oil, Almonds, Pistachios, Walnuts, Wheat.

B1 Vitamin 

• 👉 Vitamin B in our body: Thiamine, Energy production, Protection, Increases appetite, Heart disease prevention, Prevents cataracts. Improves memory and plays an anti-aging role.
• 👉 Cauliflower, Red rice, Pea pods, Liver, Mushrooms, Lentils.

B2 Vitamin 

• 👉 Vitamin B in our body converts carbohydrates from Food into energy. It plays an effective role in the production of red blood cells. It also prevents Mouth sores, Chapped lips, Fatigue, and dandruff.
• 👉 Milk, Liver, Almonds, Dressing, Data, Eggs, Meat.

B3 Vitamin 

• 👉 In our body, vitamin B niacin keeps the nervous system active and the skin healthy and plays a role in converting Food into energy.
• 👉 Meat, fruit, nuts, Fish, mushrooms, red rice.

B5 Vitamin 

• 👉 In the body, vitamin B pentatonic acid keeps the skin, hair, eyes, and Liver healthy and plays a role in breaking down simple fats and carbohydrates into energy.
• 👉 Beef, meat, tomatoes, eggs, Milk, cauliflower.

B6 Vitamin 

• 👉 Vitamin B6, pyridoxine, plays a role in keeping the brain and nervous system active, breaking down proteins in the body, and making red blood cells.
• 👉 Fish, molasses, meat, soybeans, bananas, eggs.

B7 Vitamin 

• 👉 In our body, vitamin B7 7 biotin, helps the body break down proteins as well as convert glucose into energy. It plays a role in protecting hair health.
• 👉 Cheese, yogurt, beetroot, sweet potato, carrot, tomato, egg yolk, spinach, onion.

B9 Vitamin 

• 👉 Vitamin B9, folic acid, increases the functioning of the body’s brain and nervous system. It helps produce red blood cells in the body and metabolizes Food, thereby preventing congenital disabilities in the baby.
• 👉 Tomatoes, nuts, bananas, beans, soybeans, papaya, okra, spinach, Fish.

B12 Vitamin

• 👉 Vitamin B cyanocobalamin. It helps produce red blood cells and enhances nerve cell function.
• 👉 Liver, meat, Fish, egg yolk.

k Vitamin 

• 👉 Vitamin K helps in the formation of blood clots in the body and is necessary for the metabolic process.
• 👉 Green leafy vegetables, soybeans, eggs, cauliflower, sweet pumpkin.

Iron

• 👉 Eliminates anemia in the body and supplies oxygen to the blood.
• 👉 Fish Fenugreek Bean Seeds Jaggery Dal Almonds Soybeans Raisins Raw Dates Chickpeas.

Calcium

• 👉 Basically makes the heart and teeth strong, ensures good health, and keeps hands healthy.
• 👉 Cheese, Two Figs, Soybeans, Spinach, Cabbage, Sajan Milk, Chickpeas.

Potassium

• 👉 Potassium also maintains water balance in the body and keeps cells alive.
• 👉 Dub Banana Bean Seeds Boroi Soybeans Sweet Potato Almonds Vegetables Dates Raisins Jaggery Curd Maskalai.

Zinc

• 👉 Benefits: Normal growth in the body, increasing immunity, and healing wounds. Zinc plays an important role.
• Shrimp, Fish, chickpeas, beans, lentils, soybeans, almonds, cashews, meat, eggs, Cheese, yogurt, mushrooms.

Iodine

• 👉 Benefits: Essential for physical and mental growth. It increases the digestive power of the Food consumed and helps in the assimilation, absorption, collection, and excretion of feces. It helps transport nutrients from one part of the body to another. Iodine causes gout.
• 👉 Marine Fish, seafood/weed. Iodized Salt, dried Fish, poya fish, bitter gourd fish, and Fish.

Surplus or leftover food management

It is best to eat fresh Food. However, if there is a surplus of Food during many meals, it should be appropriately stored in a packet rather than being wasted.

• 👉 Make a habit of eating local and fresh Food. Food should not be wasted. It should be cooked in an amount that leaves no surplus.
• 👉 Cooked Food that has been at room temperature for more than 2 hours should not be consumed.
• 👉 Cooked Food should be stored at a safe temperature for two days and then reheated to the appropriate temperature and eaten.
• 👉 The safety of leftover Food should be maintained. Mainly, it should be kept free from cross-contamination.
• 👉 Surplus food should not be mixed with fresh Food.
• 👉 Sandwiches and dairy foods such as Cheese, butter, or Curd should always be kept in the refrigerator. And they should be consumed within 24 hours. Otherwise, they should be thrown away.
• 👉 Tinned Food should be used as soon as possible or within the specified time limit when opened.
• 🚫 Always consume Food that is kept in the refrigerator or at room temperature before its expiration date.

Surplus Food can be used in the following ways.

• 👉 Delicious puri can be made with the remaining part of the cooked dal.
• 👉 Leftover vegetables can be used to make sandwiches or singaras.
• 👉 Leftover rice can be re-cooked and made into fried rice.

Keep leftover Food in the refrigerator.

• 👉 Hot Food should be stored by cooling it.
• 👉 Cooked Food should always be kept on top.
• 👉 Foods should be sorted and stored according to type.
• 👉 Food should be consumed within two hours of preparation.

If there is any doubt about leftover Food, it should be avoided. Dangerous temperature range for cooking and storing Food.

• 👉 The dangerous temperature range for Food is 5-600 °C. Harmful bacteria can quickly infect Food at this temperature.
• 👉 All foods that need to be kept cold should be kept below 5 degrees Celsius on an urgent basis.
• 👉 Hot Food should be kept above 60 degrees Celsius.

Food packaging or packet classification.

👉 When it is not possible to eat the prepared Food fresh and hot. Then the Food should be stored in an airtight container for later consumption. Proper packaging maintains the taste, freshness, and nutritional value of the Food.

Food-friendly, safe packaging materials should always be used for packaging.

• 👉 Never use printed paper, newspapers, or non-food-grade plastic boxes and polythene bags for packing Food.
• 👉 Hot water, such as Tea, coffee, etc., should not be drunk in plastic cups.
• 👉 Hot Food can be cooled and wrapped in aluminum foil and stored.
• 👉 Food kept in unsafe packaging should not be consumed

Use of food-safe plastic.

• 👉 For storing or serving food, plastic products of one, two, four, or five numbers should be used.
• 👉 Plastic products of grades three, six, seven, and above should not be used for storing or serving food.

Some suggestions for transporting Food to the office, workplace, or travel.

• 👉 Hence, the container should be anti-corrosive and suitable for use as a tiffin lunch box.
• 👉 Only stainless steel or food-grade plastic should be used.
• 👉 The lid of the lunch boxes should be airtight and tight-fitting. It should be ensured.
• 👉 Before using the lunch box, it should be washed, cleaned, and dried.
• 👉 An easy-to-clean lunch box should be chosen.
• 👉 Use a plastic lunch box suitable for microwave ovens to make hot Food.
• 👉 If the Food in the lunch box has been kept for a long time or has a bad smell, it should not be eaten.

Healthy lunch box.

• 👉 It is essential that all the foods that cannot be eaten fresh and hot are packed in a lunch box for later consumption. The foods should be prepared as attractively and healthily as possible. Here are some tips on this.
• 👉 To maintain nutritional balance, the lunch box should be varied.
• 👉 Seasonal fruits and vegetables are usually cheap and tasty; they bring variety to the Food.
• 👉 Choose fruits, vegetables, and foods that children can play with in their hands. They should be encouraged to try new foods.
• 👉 Sustainable and attractive tableware suitable for children. Provide tables and chairs. So that children can get used to eating their own Food.

Healthy Lunch Tiffin Box Recipes.

• 👉 Moreover, traditional designs made from sustainably produced, seasonal foods can be chosen, such as combinations of cereals and pulses, dal paratha, pitha made from atta, or vegetable khichdi. Additionally, mixed vegetables can be found in dishes like singara and potato chop, which are both nutritious and tasty.
• 👉 Dairy products like paneer or yogurt with fruits and vegetables can be a healthy option.
• 👉 Fresh fruits like Guava, apple, banana, other fruits like papaya, watermelon, melon, mango, pineapple, etc, can make an attractive and healthy tiffin box.
• 👉 Raw vegetables like gazpacho, tomato, and cucumber can be eaten.
• 👉 Boiled chickpeas, beans, peanuts, etc.