Modern society inventions have an ample amount of positive impacts on the society, but with the modernisation of lifestyle many diseases like diabetes, cardiovascular diseases, etc. have become predominant. One of the main alteration that has become a curse is the changing food habits or in short, we can call it C.R.A.P. Where C stands for Carbonated Drinks, R for Refined Carbs A for Added Sugar and P as Processed Foods. If we can ignore such foods we can stay healthy. But before excluding these we have to know what foods are included in this category.

C- Carbonated Drinks include soft drinks, sugary drinks, fruit juice, etc.

R- Refined Carbs are usually plant-based foods in which the whole grain  gets extracted while processing. The refining process often removes the fibre and much of the food’s nutritional value like vitamins. Limit foods like white bread, muffins, white pasta, biscuits, crackers, pretzels, cookies, refined sugar (lollies, chocolate bars etc), syrups, different kinds of cereals, items with white flour, etc.

A- Added Sugar. As we know 1 tsp (5 gm) of sugar provides 20 kcal of energy. Also known as empty calorie. The same rule is applicable for white/brown/raw sugar, molasses, syrups i.e. agave, rice malt syrup, honey etc. If that extra amount of caloric can be cut down we can achieve the negative calorie goalwith a little bit of modification.

P- Processed Foods become a contributory part of our daily life. Our morning starts with breakfast cereals and ends with ready to eat meals.

To become healthy add healthy foods and eliminate CRAP. We have to focus on eating more FOOD, where F stands for fruits and veggies, O for organic protein, O as in Omega-3 Fats and D for drink adequate water.

Fruits and Veggies add the much needed fibre content to the diet which is essential for a good gut health. Along with this, it adds a lot of micronutrients such as vitamins and minerals.

Organic Protein helps in muscle synthesis as well as recovery. If the diet is not adequate in protein, protein supplementation becomes necessary.

Omega 3 present in the diet helps reduce stress and acts as an antioxidant while helping us fight with degenerative and lifestyle diseases. If the diet is not adequate in omega 3 then supplemental omega 3 like Fish oil can be taken to maintain bodily function. 

As we all know our body is made up of approx. 70% of water. To maintain its biological function Drink Adequate Water . For an individual daily consumption of 2-3 litres of water is recommended, though few factors like temperature, disease might alter the value.

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