Ziqitza Healthcare ltd - Cheat sheet for healthy eating
                     Ziqitza Healthcare ltd - Cheat sheet for healthy 
eating
Healthy eating and nutrition is over complicated. The 
weight loss industry is worth billions of dollars because 
of the ambiguities and uncertainties attached to it. 
However, if the truth be told, healthy eating is very 
simple - it only appears convoluted due to the 
presence of conflicting and contradictory information 
on calories, weight loss, diets and weight related 
diseases. It is easy to be consumed by the ever 
changing trends around diets, and end up feeling 
confused and perplexed. 
 
Ziqitza Healthcare Ltd, one of India’s finest healthcare 
organisations aims to simplify nutrition by explaining a 
few basics. 
Choose Lifestyle, Not Diet: Diets are overrated and do not 
work. Majority of diets out there are difficult to follow. Ziqitza 
suggests that rather than picking up a diet plan for weight loss, 
choose a healthy lifestyle and your weight will be taken care off 
naturally.
 
You are what you eat! Healthy food drastically affects the way 
we feel, behave, act and function. But is healthy eating 
expensive? Ziqitza Healthcare says no, it isn’t.
 
Fix a Budget: The easiest way to track what you eat is by fixing 
a budget for veggies and groceries. Fixing a budget limits the 
spending threshold and limits one from spending extra on 
unwanted items or items that are not required. This will also 
decide the stores that we will visit and limit the spends on 
essentials vs wants.
Fixing a Store: Eating health
y doesn’t mean you have to buy expensive food items. 
Typically, the same items are sold by multiple stores and 
at times at different rates. Choose a store that sells your 
items of interest at affordable prices without straining 
your budget.
 
Know your food: Ziqitza Rajasthan points out that it is 
absolutely essential to understand the food items that 
you’re eating. Buying stuff from supermarket racks 
without reading or understanding the ingredients in it is 
unwise. One must always know what they’re eating. 
Similarly, if you exactly know what you want, look for 
healthier options of the same and choose them.

Avoid Processed Food: This is basic. Avoid foods that are 
processed, processed foods are any food items that have a 
label. Processed food is typically made from more than 
one ingredient. However, this doesn't mean that you 
completely avoid all processed foods (like whole grain 
pasta or natural cheeses), but do whenever you can.
 
Eat whole foods: ZHL Rajasthan says that now if you’re 
smart enough to avoid processed food, you’re wise 
enough to eat whole food items. Whole foods are food 
that have not been to a lab or a manufacturing unit or 
have been tampered with. Whole foods include items 
such as vegetables, whole grains, fruits, seeds, unsalted 
dairy products etc.
Avoid refined sugar: Ziqitza Limited explains that refined 
sugar offers nothing but calories. There are many 
alternatives to refined sugar such as honey, jaggery, 
molasses, sugar alcohol etc. Adopt and start using these 
healthy alternatives rather than refined sugar.
 
Eat five or six small meals throughout the day:  
Ziqitza health care limited says that adopting this is really 
beneficial if you want to boost your metabolism. Eating 
smaller meals during the day reduces your chances to 
indulge in fast food and regret later. But having five or six 
small meals throughout the day in the form of healthy 
crackers, fruits, nuts etc, will keep you satiated and you 
will not feel hungry which would urge you to cheat.
Eat balanced food: Ziqitza Limited Rajasthan remarks that 
one of the most important ways to eat healthy food is by 
combining protein with carb or carb with fat. These 
combinations will not only satisfy you but will also quash your 
hunger pangs.
 
Spice it Up: Last but not the least, healthy food has the ill 
reputation of being boring, however, one can always add 
flavour to food by mixing some herbs and spices. For 
example, basil is hugh on vitamin A and K, Oregano is a good 
source of fibre, calcium, iron, vitamin C and A, Cloves is rich in 
omega-3 fatty acids, Cumin has antioxidant properties, and 
turmeric - the healthiest food on the planet.