Unfortunately, the standard grain choices for most families are white, bleached wheat flour and polished white rice. These are devoid of nutrients, which are found in fresh, baked foods enriched with barley, brown rice, corn, millet, oats, rye or whole wheat. Fresh baked breads and rolls, pastas and tortillas, low-fat/non-fat muffins and low-fat biscuits, chips, crackers and cookies offer unique tastes, textures and nutrient profiles. So look for such foods in the packaging of foods you buy or inquire in the bakery that you frequently visit.

             Legumes are inexpensive nutrient rich food sources, virtually free of cholesterol, low in fat and a great source of complex carbohydrates and proteins. They are especially beneficial for diabetics. Soy (a legume) in the form of soya beans, soy milk and soy protein have unique anti-cancer properties. In addition, rajmah, chanas, cholas, moong, peas, lentils and all dried and canned beans are rich in a variety of nutrients including soflavones- these reduce the risk of ovarian and breast cancer.

             Nuts can delay the aging process too. Cashews, almonds, peanuts and walnuts must be eaten in moderation owing to their high calorie and fat content. But since these foods are high in poly and mono-unsaturated fats (good fats), they have a beneficial effect on the heart. Remember that a gram of fat provides nine calories to the body, regardless of its nature i.e. saturated or unsaturated. The latter, however is essential to good health.

Miscellaneous food:-

               Omega-3:- Even a single weekly consumption of omega-3 rich fish salmon, mackerel, sardines, spirulina (a seaweed, high in protein) can reduce blood triglyceride levels and provide modest yet significant protection against heart disease and lower blood cancer. Other sources include green leafy veggies, fruits, dry beans, soy protein and walnuts.

              Yogurt:- Yogurts are easy to digest even by those who are lactose intolerant. Yogurt acts by preventing several forms of cancer, besides providing a rich source of calcium. Use low fat milk for optimum benefits.

                         Eating fats for better skin may sound fishy but it is a fact that fats especially in fish can do wonders for the skin. Eat fish atleast twice a week. The fats in ghee and vanaspati are saturated fats, the kind that clog arteries and contribute to reduce nutrition to skin, heart other structures. But there is a class of fats called unsaturated fats (PUFAs) that can actually stall or reverse these hazardous effects.

                        

                           Recent research studies have showed that when a balance exists between omega-3 fatty acids (fish oils and over the counter fish oil pills) and omega-6 fatty acids (safflower, sunflower and corn oil), then conditions are ideal for optimum skin. The problem is that most of us get little omega-3's and a lot more omega-6 fatty acids in the diet. All PUFAs are essential, to help us absorb the fat soluble vitamins A, D and E. A deficiency of these vitamins could result in red and irritated skin. Other seafood such as oysters are fortified with zinc, iron and copper- all essential in skin care.

                         So now you know all the facts, start eating healthy today ! Your skin will thank you for it. After all beauty lies not in the eyes of the beholder but in the hands of the smart eater =D