Friday, April 23, 2010
Sunday, March 14, 2010
Some Ways to Reduce TDS on Salary
Some Ways to Reduce TDS on Salary
In this article, we will consult “ways to deduct less TDS on salary” to avoid hindrances for getting income tax refund from income tax department. It is very confusing for most of the assessees to get refund from income tax refund. I am receiving daily 30 to 40 queries regarding delay of income tax refund in my email. It is not possible to avoid whole of the TDS on salary, but yes we can reduce it by accepting some points. Let’s discuss some of the points to reduce TDS on salary.
At the end of the financial year employer demands documents/proofs of investments from an employee. All documents are very prominent for calculating tax by an employer on behalf an employee. Form 16 will be given by the employer assuming employee’s proof of investments.
The majority of the employer demands confirmations of investments at the end of the financial year. However, it should be demand at the start of the financial year (Where possible to submit on start). By submitting all proof of investments from starting of the financial year avoid hindrance of getting an income tax refund. So, one should start his tax planning from starting the financial year. It is not possible to invest all money on the start so you should submit as you invest during the financial year. So each month TDS to be deducted accordingly. By submitting documents proofs as you invest decrease the chance of deduct TDS more.
This is the employer duty to deduct tax at source (TDS) on an employee salary. If an employee submit all documents and proofs of investments at the end of the financial year then TDS will be deducted more.
It all happens because of employer demand proofs in respect of 80C deduction at the end of the financial year. Employees should give all proof regarding deduction under section 80 C and other deductions. Proof may be like NSC, LIP, Fixed Deposits, Hosing loan repayment, etc. For the more details see deduction u/s 80C. Employee should submit all proof with his/her declaration. There is no specific declaration, but it should be given by the employer as per his needs.
Here is the check-list of investment proof which employer demands and employee should have kept in records.
Rent Receipts/lease deed (May be submit monthly)
LIP Receipt (May be submit monthly, quartely)
NSC (May be submit as you Invest)
PPF Pass book (May be submit as you invest)
Fixed Deposits (May be submit as you invest)
Children School Fees Receipts (May be submit monthly)
Housing loan repayment amortization (difficult to submit monthly)
Housing loan interest certificate (if possible submit monthly)
Donation Receipts us 80G (May be submit as you donate)
Medical Bills (May be submit as you pay)
Same investment if on the name of children and spouse (May be submit as you invest)
(See : Family investment is eligible for deduction u/s 80C )
All photocopies should be for the current financial year. If an employer asks for original document for any verification, employee should submit it later.After considering all document/proof employers will give from 16 in original to an employee. Employee should have kept in record for any future incompatibility with tax authorities.
In this article, we have discussed the process/ways of avoid TDS on Salary. We have also given a compact checklist of documents for investment, which should have kept in record of an employee. In future article, we will discuss about the check-list of document before submit income tax return.
In this article, we will consult “ways to deduct less TDS on salary” to avoid hindrances for getting income tax refund from income tax department. It is very confusing for most of the assessees to get refund from income tax refund. I am receiving daily 30 to 40 queries regarding delay of income tax refund in my email. It is not possible to avoid whole of the TDS on salary, but yes we can reduce it by accepting some points. Let’s discuss some of the points to reduce TDS on salary.
At the end of the financial year employer demands documents/proofs of investments from an employee. All documents are very prominent for calculating tax by an employer on behalf an employee. Form 16 will be given by the employer assuming employee’s proof of investments.
The majority of the employer demands confirmations of investments at the end of the financial year. However, it should be demand at the start of the financial year (Where possible to submit on start). By submitting all proof of investments from starting of the financial year avoid hindrance of getting an income tax refund. So, one should start his tax planning from starting the financial year. It is not possible to invest all money on the start so you should submit as you invest during the financial year. So each month TDS to be deducted accordingly. By submitting documents proofs as you invest decrease the chance of deduct TDS more.
This is the employer duty to deduct tax at source (TDS) on an employee salary. If an employee submit all documents and proofs of investments at the end of the financial year then TDS will be deducted more.
It all happens because of employer demand proofs in respect of 80C deduction at the end of the financial year. Employees should give all proof regarding deduction under section 80 C and other deductions. Proof may be like NSC, LIP, Fixed Deposits, Hosing loan repayment, etc. For the more details see deduction u/s 80C. Employee should submit all proof with his/her declaration. There is no specific declaration, but it should be given by the employer as per his needs.
Here is the check-list of investment proof which employer demands and employee should have kept in records.
Rent Receipts/lease deed (May be submit monthly)
LIP Receipt (May be submit monthly, quartely)
NSC (May be submit as you Invest)
PPF Pass book (May be submit as you invest)
Fixed Deposits (May be submit as you invest)
Children School Fees Receipts (May be submit monthly)
Housing loan repayment amortization (difficult to submit monthly)
Housing loan interest certificate (if possible submit monthly)
Donation Receipts us 80G (May be submit as you donate)
Medical Bills (May be submit as you pay)
Same investment if on the name of children and spouse (May be submit as you invest)
(See : Family investment is eligible for deduction u/s 80C )
All photocopies should be for the current financial year. If an employer asks for original document for any verification, employee should submit it later.After considering all document/proof employers will give from 16 in original to an employee. Employee should have kept in record for any future incompatibility with tax authorities.
In this article, we have discussed the process/ways of avoid TDS on Salary. We have also given a compact checklist of documents for investment, which should have kept in record of an employee. In future article, we will discuss about the check-list of document before submit income tax return.
Budget Terms Simplified
Budget Terms Simplified
There are lots of terms in budget, which are difficult to understand like what is the meaning and what is the importance in budget. Below are the some important terms, one can understand easily.
Budget Estimates: It is an estimation of income and expenses for the year. This is the first step of the government to prepare budget accordingly. Same as we make estimate for the month before taking our salaries.
Budget Deficit: As it appears from its name just more expenses then income. It is a situation when government think for other sources to control over it. Same like as general saying ‘Chadar Dekh Kar Per Pasaro”.
Consumer Price Index: A price index covering the prices of consumer goods. This is contrasted with a more general price index, such as the GDP, which also includes investment gods and goods purchased by the government.
Finance Bill: Before become the fiance act it is a finance bill. Finance bill have proposals, but when it is passed in parliament and it becomes the finance act.
Subsidies: Financial aid provided by the Center to individuals or a group of individuals to be competitive. The grant of subsidies is also aimed at improving their skills of those who benefit from the subsidies.
Disinvestment: Disinvestment, sometimes referred to as divestment, to meet the expenditure or otherwise sale of its part or whole of its ownership in a PSU.
Taxes: To generate income and to meet the expenditure of estimation in budget, the government make new taxes, reduce taxes, enhance taxes in the shape of direct taxes and indirect taxes. For example: income tax, central excise, service tax,
Gross Domestic Product (GDP): The gross domestic product (GDP) or gross domestic income (GDI) is a basic measure of a country’s overall economic output. It is the market value of all final goods and services made within the borders of a country in a year. It is often positively correlated with the standard of living, though its use as a stand-in for measuring the standard of living has come under increasing criticism and many countries are actively exploring alternative measures to GDP for that purpose.Capital Expenditure: Long-term in nature they are used for acquiring fixed assets such as land, building, machinery and equipment. Other items that also fall under this category include, loans and advances sanctioned by the Center to the State governments, union territories and public sector undertakings.
Capital Receipt: Loans raised by the Center from the market, government borrowings from the RBI & other parties, sale of Treasury Bills and loans received from foreign governments all form a part of Capital Receipt.
There are lots of terms in budget, which are difficult to understand like what is the meaning and what is the importance in budget. Below are the some important terms, one can understand easily.
Budget Estimates: It is an estimation of income and expenses for the year. This is the first step of the government to prepare budget accordingly. Same as we make estimate for the month before taking our salaries.
Budget Deficit: As it appears from its name just more expenses then income. It is a situation when government think for other sources to control over it. Same like as general saying ‘Chadar Dekh Kar Per Pasaro”.
Consumer Price Index: A price index covering the prices of consumer goods. This is contrasted with a more general price index, such as the GDP, which also includes investment gods and goods purchased by the government.
Finance Bill: Before become the fiance act it is a finance bill. Finance bill have proposals, but when it is passed in parliament and it becomes the finance act.
Subsidies: Financial aid provided by the Center to individuals or a group of individuals to be competitive. The grant of subsidies is also aimed at improving their skills of those who benefit from the subsidies.
Disinvestment: Disinvestment, sometimes referred to as divestment, to meet the expenditure or otherwise sale of its part or whole of its ownership in a PSU.
Taxes: To generate income and to meet the expenditure of estimation in budget, the government make new taxes, reduce taxes, enhance taxes in the shape of direct taxes and indirect taxes. For example: income tax, central excise, service tax,
Gross Domestic Product (GDP): The gross domestic product (GDP) or gross domestic income (GDI) is a basic measure of a country’s overall economic output. It is the market value of all final goods and services made within the borders of a country in a year. It is often positively correlated with the standard of living, though its use as a stand-in for measuring the standard of living has come under increasing criticism and many countries are actively exploring alternative measures to GDP for that purpose.Capital Expenditure: Long-term in nature they are used for acquiring fixed assets such as land, building, machinery and equipment. Other items that also fall under this category include, loans and advances sanctioned by the Center to the State governments, union territories and public sector undertakings.
Capital Receipt: Loans raised by the Center from the market, government borrowings from the RBI & other parties, sale of Treasury Bills and loans received from foreign governments all form a part of Capital Receipt.
Friday, March 12, 2010
Tips to face job interviews confidently
Tips to face job interviews confidently
We dread interviews and when we are scared, we bungle. Confidence and preparedness are the only two things that can help to keep your cool and succeed at interviews. Here's how.
Friday, June 26, 2009 3:58:54 PM 9 Comments
Most of us dread job interviews but it’s the key to a successful job. And hence approaching them in a proper manner is the key to success. These tips will help you to stay calm and focused instead of being a nervous wreck. Follow these to achieve success.
Go prepared: Find out about the company’s vision, goal, products, the work culture and the management from the website. Then from the job description, analyse how suitable you are as a candidate. You can’t be prepared for all questions as there will be some googlies and bouncers hurled at you. But there are some common questions and if you’re prepared for them, half the battle is won. You’ll be less tongue-tied and appear more confident if you’re ready with the response. You can check out what the interviewer wants to know for the same.
Be thorough with your CV: You should be familiar with whatever is mentioned in the CV. Read it thoroughly so that you’re not stumped by any question regarding your past employment and education.
Act confident: Even if you don’t feel confident, act as one emanating confidence. Your body language should be accurate and you should be making a positive impact during the interview. Sit straight on the chair and look into the eyes of the interviewer. Remember, you’ve nothing to lose and go with that mind-set. This causes less palpable stress.
Sleep well: A good night’s sleep is essential to stay fresh in body and mind. Never keep the preparation planning till the last moment. Be ready with your interview dress and keep your shoes polished. Women should clip their nails and remove nail paint if it’s uneven at places and smoothen it well in advance. Never eat late or have an extra drink the night before the interview as that might leave you with a hangover. Try to remain calm and happy to be successful.
Be on time: Travelling to the interview can be stressful, especially if you’ve to commute large distances. Try and do a trial run a day in advance so that you know how long it can take you to reach there. Thus, you can plan as per your schedule and convenience. Remember, arriving late for whatever reasons is totally inexcusable.
Take deep breaths: If you’ve been made to wait in the reception, have a glass of water and take some deep breaths so that your voice is regulated and you don’t seem shaky. Also, prepare for some small talk, like what you would be saying about yourself, etc. This is essentially to break the ice and you’re at ease instead of sounding like a diffident person.
Prefer mornings to the second half: Mostly you wouldn’t be given an option, but if so, prefer morning slots to an afternoon one. Though it doesn’t always matter but you’re fresh in the morning and after you’re through, you can plan the rest of the day accordingly. If the interview's scheduled in the the second half, you carry the baggage of the schedules and plans for the entire day as well as the interview stress and come across as jaded.
Lastly, it goes without saying, be relaxed and don't worry overly. The job interview is for both parties, ie. both for you and the employer to decide on the respective suitabilities; so go with an open mind and try to be calm.
Rajashree B Mustafi
Successful Forum : Latest tips, tricks and advice to running a successful forum.Forex Club, Top10 Broker
We dread interviews and when we are scared, we bungle. Confidence and preparedness are the only two things that can help to keep your cool and succeed at interviews. Here's how.
Friday, June 26, 2009 3:58:54 PM 9 Comments
Most of us dread job interviews but it’s the key to a successful job. And hence approaching them in a proper manner is the key to success. These tips will help you to stay calm and focused instead of being a nervous wreck. Follow these to achieve success.
Go prepared: Find out about the company’s vision, goal, products, the work culture and the management from the website. Then from the job description, analyse how suitable you are as a candidate. You can’t be prepared for all questions as there will be some googlies and bouncers hurled at you. But there are some common questions and if you’re prepared for them, half the battle is won. You’ll be less tongue-tied and appear more confident if you’re ready with the response. You can check out what the interviewer wants to know for the same.
Be thorough with your CV: You should be familiar with whatever is mentioned in the CV. Read it thoroughly so that you’re not stumped by any question regarding your past employment and education.
Act confident: Even if you don’t feel confident, act as one emanating confidence. Your body language should be accurate and you should be making a positive impact during the interview. Sit straight on the chair and look into the eyes of the interviewer. Remember, you’ve nothing to lose and go with that mind-set. This causes less palpable stress.
Sleep well: A good night’s sleep is essential to stay fresh in body and mind. Never keep the preparation planning till the last moment. Be ready with your interview dress and keep your shoes polished. Women should clip their nails and remove nail paint if it’s uneven at places and smoothen it well in advance. Never eat late or have an extra drink the night before the interview as that might leave you with a hangover. Try to remain calm and happy to be successful.
Be on time: Travelling to the interview can be stressful, especially if you’ve to commute large distances. Try and do a trial run a day in advance so that you know how long it can take you to reach there. Thus, you can plan as per your schedule and convenience. Remember, arriving late for whatever reasons is totally inexcusable.
Take deep breaths: If you’ve been made to wait in the reception, have a glass of water and take some deep breaths so that your voice is regulated and you don’t seem shaky. Also, prepare for some small talk, like what you would be saying about yourself, etc. This is essentially to break the ice and you’re at ease instead of sounding like a diffident person.
Prefer mornings to the second half: Mostly you wouldn’t be given an option, but if so, prefer morning slots to an afternoon one. Though it doesn’t always matter but you’re fresh in the morning and after you’re through, you can plan the rest of the day accordingly. If the interview's scheduled in the the second half, you carry the baggage of the schedules and plans for the entire day as well as the interview stress and come across as jaded.
Lastly, it goes without saying, be relaxed and don't worry overly. The job interview is for both parties, ie. both for you and the employer to decide on the respective suitabilities; so go with an open mind and try to be calm.
Rajashree B Mustafi
Successful Forum : Latest tips, tricks and advice to running a successful forum.Forex Club, Top10 Broker
Tips to face job interviews confidently
Tips to face job interviews confidently
We dread interviews and when we are scared, we bungle. Confidence and preparedness are the only two things that can help to keep your cool and succeed at interviews. Here's how.
Friday, June 26, 2009 3:58:54 PM 9 Comments
Most of us dread job interviews but it’s the key to a successful job. And hence approaching them in a proper manner is the key to success. These tips will help you to stay calm and focused instead of being a nervous wreck. Follow these to achieve success.
Go prepared: Find out about the company’s vision, goal, products, the work culture and the management from the website. Then from the job description, analyse how suitable you are as a candidate. You can’t be prepared for all questions as there will be some googlies and bouncers hurled at you. But there are some common questions and if you’re prepared for them, half the battle is won. You’ll be less tongue-tied and appear more confident if you’re ready with the response. You can check out what the interviewer wants to know for the same.
Be thorough with your CV: You should be familiar with whatever is mentioned in the CV. Read it thoroughly so that you’re not stumped by any question regarding your past employment and education.
Act confident: Even if you don’t feel confident, act as one emanating confidence. Your body language should be accurate and you should be making a positive impact during the interview. Sit straight on the chair and look into the eyes of the interviewer. Remember, you’ve nothing to lose and go with that mind-set. This causes less palpable stress.
Sleep well: A good night’s sleep is essential to stay fresh in body and mind. Never keep the preparation planning till the last moment. Be ready with your interview dress and keep your shoes polished. Women should clip their nails and remove nail paint if it’s uneven at places and smoothen it well in advance. Never eat late or have an extra drink the night before the interview as that might leave you with a hangover. Try to remain calm and happy to be successful.
Be on time: Travelling to the interview can be stressful, especially if you’ve to commute large distances. Try and do a trial run a day in advance so that you know how long it can take you to reach there. Thus, you can plan as per your schedule and convenience. Remember, arriving late for whatever reasons is totally inexcusable.
Take deep breaths: If you’ve been made to wait in the reception, have a glass of water and take some deep breaths so that your voice is regulated and you don’t seem shaky. Also, prepare for some small talk, like what you would be saying about yourself, etc. This is essentially to break the ice and you’re at ease instead of sounding like a diffident person.
Prefer mornings to the second half: Mostly you wouldn’t be given an option, but if so, prefer morning slots to an afternoon one. Though it doesn’t always matter but you’re fresh in the morning and after you’re through, you can plan the rest of the day accordingly. If the interview's scheduled in the the second half, you carry the baggage of the schedules and plans for the entire day as well as the interview stress and come across as jaded.
Lastly, it goes without saying, be relaxed and don't worry overly. The job interview is for both parties, ie. both for you and the employer to decide on the respective suitabilities; so go with an open mind and try to be calm.
Rajashree B Mustafi
Successful Forum : Latest tips, tricks and advice to running a successful forum.Forex Club, Top10 Broker
We dread interviews and when we are scared, we bungle. Confidence and preparedness are the only two things that can help to keep your cool and succeed at interviews. Here's how.
Friday, June 26, 2009 3:58:54 PM 9 Comments
Most of us dread job interviews but it’s the key to a successful job. And hence approaching them in a proper manner is the key to success. These tips will help you to stay calm and focused instead of being a nervous wreck. Follow these to achieve success.
Go prepared: Find out about the company’s vision, goal, products, the work culture and the management from the website. Then from the job description, analyse how suitable you are as a candidate. You can’t be prepared for all questions as there will be some googlies and bouncers hurled at you. But there are some common questions and if you’re prepared for them, half the battle is won. You’ll be less tongue-tied and appear more confident if you’re ready with the response. You can check out what the interviewer wants to know for the same.
Be thorough with your CV: You should be familiar with whatever is mentioned in the CV. Read it thoroughly so that you’re not stumped by any question regarding your past employment and education.
Act confident: Even if you don’t feel confident, act as one emanating confidence. Your body language should be accurate and you should be making a positive impact during the interview. Sit straight on the chair and look into the eyes of the interviewer. Remember, you’ve nothing to lose and go with that mind-set. This causes less palpable stress.
Sleep well: A good night’s sleep is essential to stay fresh in body and mind. Never keep the preparation planning till the last moment. Be ready with your interview dress and keep your shoes polished. Women should clip their nails and remove nail paint if it’s uneven at places and smoothen it well in advance. Never eat late or have an extra drink the night before the interview as that might leave you with a hangover. Try to remain calm and happy to be successful.
Be on time: Travelling to the interview can be stressful, especially if you’ve to commute large distances. Try and do a trial run a day in advance so that you know how long it can take you to reach there. Thus, you can plan as per your schedule and convenience. Remember, arriving late for whatever reasons is totally inexcusable.
Take deep breaths: If you’ve been made to wait in the reception, have a glass of water and take some deep breaths so that your voice is regulated and you don’t seem shaky. Also, prepare for some small talk, like what you would be saying about yourself, etc. This is essentially to break the ice and you’re at ease instead of sounding like a diffident person.
Prefer mornings to the second half: Mostly you wouldn’t be given an option, but if so, prefer morning slots to an afternoon one. Though it doesn’t always matter but you’re fresh in the morning and after you’re through, you can plan the rest of the day accordingly. If the interview's scheduled in the the second half, you carry the baggage of the schedules and plans for the entire day as well as the interview stress and come across as jaded.
Lastly, it goes without saying, be relaxed and don't worry overly. The job interview is for both parties, ie. both for you and the employer to decide on the respective suitabilities; so go with an open mind and try to be calm.
Rajashree B Mustafi
Successful Forum : Latest tips, tricks and advice to running a successful forum.Forex Club, Top10 Broker
Successful Interview Tips
Successful Interview Tips
Employer looks for intelligence (intellectual and emotional), communication skills, leadership qualities, ethics, competence, energy, imagination etc., from the candidate. Why Do Candidates Fail In An Interview * Poor grooming * Discourteous and ungraceful body language * Poor manners * Poor diction * Vague responses * Unappealing resume * Monetary benefits-centric approach * Lack of punctuality * Poor waiting hall behaviour Some Behavioural "Unfavourable" Aspects * Lack of personal or career goals * Lack of enthusiasm and confidence * Not owning up responsibility for mistakes * Self-justification, aggressiveness * Lack ofemotional maturity * Negative and cynical attitude * Over-reacting to questions * Lacking sense of humour * Complaining about various things and previous employers Preparing for an interview - Look for * Company's main products and services and likely new products and services * Its key markets, its position in market and between major competitors * Its financial position / profit / turnover * Its history, reputation and achievements * Arrange all the papers required in a folder : Resume / CV, call letters, degree certificates, mark lists, NSS, NCC, sports / games certificates, experience certificates, references. The Previous Day * Confirm the venue of the interview, distance, and mode of transport * Locate the venue earlier * Relax, have good sleep, visualise and pray The Interview Day * Reach the venue at least 45 minutes ahead of the interview * Get familiar with the amblience * Dont carry too much baggage * Report to the authority concerned
Employer looks for intelligence (intellectual and emotional), communication skills, leadership qualities, ethics, competence, energy, imagination etc., from the candidate. Why Do Candidates Fail In An Interview * Poor grooming * Discourteous and ungraceful body language * Poor manners * Poor diction * Vague responses * Unappealing resume * Monetary benefits-centric approach * Lack of punctuality * Poor waiting hall behaviour Some Behavioural "Unfavourable" Aspects * Lack of personal or career goals * Lack of enthusiasm and confidence * Not owning up responsibility for mistakes * Self-justification, aggressiveness * Lack ofemotional maturity * Negative and cynical attitude * Over-reacting to questions * Lacking sense of humour * Complaining about various things and previous employers Preparing for an interview - Look for * Company's main products and services and likely new products and services * Its key markets, its position in market and between major competitors * Its financial position / profit / turnover * Its history, reputation and achievements * Arrange all the papers required in a folder : Resume / CV, call letters, degree certificates, mark lists, NSS, NCC, sports / games certificates, experience certificates, references. The Previous Day * Confirm the venue of the interview, distance, and mode of transport * Locate the venue earlier * Relax, have good sleep, visualise and pray The Interview Day * Reach the venue at least 45 minutes ahead of the interview * Get familiar with the amblience * Dont carry too much baggage * Report to the authority concerned
Healthy Eating Tips
Healthy Eating Tips
Major areas of concern in public health nutrition have moved from problems of nutritionaldeficiency to problems of excesses and imbalances. It now appears that problemsof over consumption are as prevalent as the problems of under consumption.There is sufficient scientific evidence to suggest that diets high in total fat and sugars and diets low in fiber and carbohydrates are linked to Coronary artery diseases, diabetes, Stroke and certain cancers.
In view of this, changing dietary patterns and balancing nutritional status is viewed as a key to improve public health.Conflicting messages about diet, including publicity for “fad” diets (diets that gain popularity very quickly and also fall out of favor just as quickly) tend to distort the public’s understanding of healthy eating. Several myths also persist,such as skipping meals is a good way to loseweight, all fats are bad or carbohydrates should be limited when tryingto lose weight.
A balanced diet based on appropriate proportions of all the food groups, cooked in a healthy way is the road to health. Food preferences vary with individuals and body type also becomes a deciding factor. Health professionals can guide individuals towards a varied, yet balanced diet.
Here are a few tips to stay healthy:
Never skip meals. Skipping meals has no advantage in health and it is a major causeof weight gain in the long-term. When a meal is missed, the body metabolism slowsdown, leading to more intake of high-calorie and high-fat foods soon after.
Prefer to opt for high-fiber foods like whole-grain breads and cereals, whole pulses,beans, vegetables and fruits. This will lower the risk for chron¬ic diseases, suchas Coronary heart disease and Diabetes.
For the meat eaters, lean meat, fish, or chicken without the skin can be added tothe diet with a careful watch on the intake of calories in each meal.
To satisfy the calcium and vitamin D requirements of the body, low-fat/fat-freemilk, yogurt or cheese is recommended. This will strengthen the bones even withage. Alternatives to milk such as soymilk or tofu also obtained from soy are advised.
Some foods are rich in some nutrients, but there is none that has all the nutrientsneeded by the body. Foods from the different food groups and all colors have tobe selected to ensure a steady supply of all vitamins and nutrients required bythe body.
Food combinations and smart cooking ideas can make mealtime more enjoyable. Thiswill also add to the variety of food types in the daily diet. Having the right perspectiveto healthy eating and adding a few creative skills will be able see long-term healthgains.
Fresh fruits, dry fruits like dried apricots, roasted grams and salads, whole-wheatcrackers and soups without starch and fat can be kept handy to be used as snacksso as to avoid snacking on unhealthy foods. High-fat and high-sugar snacks likecakes, samosas, kocharies, fried bhugias, chips and soda should be avoided.
Consuming plenty of water and other fluids like limejuice, green tea is always recommended.Water keeps the body well hydrated and controls your appetite to a certain extent.
Salads made of fresh fruits and vegetable can be added to each meal. This will ensurea supply of fiber and vitamins and also creates a fullness effect preferred by manyweight watchers.
Every meal should be enjoyed and consumed slowly. This will aid better digestionof the food.
Finally the best plan of action to achieve and maintain a healthy weight is to havea balance between the amount of energy consumed and the amount of energy spent.
A healthy and balanced eating plan should ensure that the following foods are eatenevery day:
1. Whole grain breads, cereals and brown rice.
2. A variety of fruitsand vegetables, either raw or cooked.
3. Lean meat, poultry, fish eggs, beans andother dry legumes.
4. Low fat milk, yogurt or other fat free milk products.
Major areas of concern in public health nutrition have moved from problems of nutritionaldeficiency to problems of excesses and imbalances. It now appears that problemsof over consumption are as prevalent as the problems of under consumption.There is sufficient scientific evidence to suggest that diets high in total fat and sugars and diets low in fiber and carbohydrates are linked to Coronary artery diseases, diabetes, Stroke and certain cancers.
In view of this, changing dietary patterns and balancing nutritional status is viewed as a key to improve public health.Conflicting messages about diet, including publicity for “fad” diets (diets that gain popularity very quickly and also fall out of favor just as quickly) tend to distort the public’s understanding of healthy eating. Several myths also persist,such as skipping meals is a good way to loseweight, all fats are bad or carbohydrates should be limited when tryingto lose weight.
A balanced diet based on appropriate proportions of all the food groups, cooked in a healthy way is the road to health. Food preferences vary with individuals and body type also becomes a deciding factor. Health professionals can guide individuals towards a varied, yet balanced diet.
Here are a few tips to stay healthy:
Never skip meals. Skipping meals has no advantage in health and it is a major causeof weight gain in the long-term. When a meal is missed, the body metabolism slowsdown, leading to more intake of high-calorie and high-fat foods soon after.
Prefer to opt for high-fiber foods like whole-grain breads and cereals, whole pulses,beans, vegetables and fruits. This will lower the risk for chron¬ic diseases, suchas Coronary heart disease and Diabetes.
For the meat eaters, lean meat, fish, or chicken without the skin can be added tothe diet with a careful watch on the intake of calories in each meal.
To satisfy the calcium and vitamin D requirements of the body, low-fat/fat-freemilk, yogurt or cheese is recommended. This will strengthen the bones even withage. Alternatives to milk such as soymilk or tofu also obtained from soy are advised.
Some foods are rich in some nutrients, but there is none that has all the nutrientsneeded by the body. Foods from the different food groups and all colors have tobe selected to ensure a steady supply of all vitamins and nutrients required bythe body.
Food combinations and smart cooking ideas can make mealtime more enjoyable. Thiswill also add to the variety of food types in the daily diet. Having the right perspectiveto healthy eating and adding a few creative skills will be able see long-term healthgains.
Fresh fruits, dry fruits like dried apricots, roasted grams and salads, whole-wheatcrackers and soups without starch and fat can be kept handy to be used as snacksso as to avoid snacking on unhealthy foods. High-fat and high-sugar snacks likecakes, samosas, kocharies, fried bhugias, chips and soda should be avoided.
Consuming plenty of water and other fluids like limejuice, green tea is always recommended.Water keeps the body well hydrated and controls your appetite to a certain extent.
Salads made of fresh fruits and vegetable can be added to each meal. This will ensurea supply of fiber and vitamins and also creates a fullness effect preferred by manyweight watchers.
Every meal should be enjoyed and consumed slowly. This will aid better digestionof the food.
Finally the best plan of action to achieve and maintain a healthy weight is to havea balance between the amount of energy consumed and the amount of energy spent.
A healthy and balanced eating plan should ensure that the following foods are eatenevery day:
1. Whole grain breads, cereals and brown rice.
2. A variety of fruitsand vegetables, either raw or cooked.
3. Lean meat, poultry, fish eggs, beans andother dry legumes.
4. Low fat milk, yogurt or other fat free milk products.
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