1)Use whole grain:- It contains, vitamins, fibers, minerals and antioxidants. Use brown rice instead of white rice. Use oat, maize, brown rice,wheat.
2) Use less fat milk:- Milk contains calcium, potassium, protein, vitamin A, magnesium . Do not keep it under sun rays, otherwise it destroy vitamin ,D,B2 contain in it.
3)Take fresh fruits:- Eat fresh fruits, because cold storage kills 10-70 % nutrients of fruits and vegetables. Do not fry vegetable for long time, otherwise also their nutrients get destroyed. Cover the vegetable pot with some plate while frying.Cut the salads only before eating.
4)Use less oil:- Try to use oil minimum. Do not reuse oil after deep fry, because after boiling the oil on hot temperature convert it into toxin. Try to take monounsaturated and fatty acid fats which contain omega-3 and omega-6.
5)Take carefully tinned and frozen food:- Check ingredients, before purchasing tinned or frozen food. Take those tinned food, which uses less preservatives, colors and sodium.Do not take food which contains trans fats, because this are not natural and not good for heart.Tinned food contain fatal chemicals, so use it minimum.
6)Soap, shampoo, hair conditioner :- These also contains, lot of chemicals, so take it those which made from natural elemen