Today's trends show inclination to go on gluten free diet for a variety of reasons.

The main misconception is that it is a root cause of many health issues.

Gluten is not an issue for the majority of people except those who have celiac disease or wheat allergy.

If someone without celiac disease or a wheat allergy switches to a gluten-free diet, they actually may run into nutritional risks.

It will take your body some time to adjust to any major diet change.

If you reintroduce it again, it will have the same reactions of adjustments like headaches, bloating, abdominal pain or some gastric distress.

Eating healthy within the nutritional requirements is the need for a balanced diet.

You need to focus on complex carbohydrates and fibre-rich foods like whole wheat grains, vegetables, fruits, etc; high protein foods like low fat dairy products, pulses and legumes, nuts, soya, eggs and lean meat to increase your immunity and endurance; and low fat and low sugar foods.

Coupled with a regular regimen of cardio and weight training exercises, it will help increase your lean mass and lower body fat.

Consistency and regularity in following these guidelines will enable you to attain a healthy body.

Fruits are sources of essential nutrients like Vitamin A and Vitamin C which are excellent antioxidants, Vitamin B6, folate, fibre and other minerals like potassium which help increase immunity.

You can make fruits appealing by serving them in fancy shapes, serving a low-fat dip or yogurt with cut fruits, blending fruits into smoothies, using frozen fruits, serving them as a dessert, using fruits as toppings for breakfast cereals, establishing a first fruit rule, etc.

Grey hair at a young age is not uncommon.

Genes, stress, unhealthy food habits and certain health conditions can lead to premature grey hair.

Good nutrition can help preserve existing pigmentation and delaying overall greying of hair.

Protein is the most important nutrient as hair is almost entirely made up of protein. So consumption of good quality protein in our diet is mandatory.

Vitamins A, C and B12 are the most important nutrients for melanin production in your hair.

Include iron rich foods like spinach, beans, lentils, prunes, dates, eggs, lean meat, etc, in your diet.

Copper, needed for certain essential enzymes that are crucial for melanin production, is available in foods like walnuts, green leafy vegetables, lentils, mushrooms, etc.

Lentils are packed with Vitamin B9, which is an essential component in the production of DNA and RNA.

Black sesame seeds are high in antioxidants and stimulate production of melanin.

Following a balanced diet, increasing metabolism with a healthy exercise regime and sleeping well are contributing factors to prevent premature greying of hair.

Any infection lowers immunity, reduces energy levels and creates nutrient deficiencies.

To counteract this, you need to eat nutritious foods which will increase your strength and help you recover from the loss of essential nutrients.

Include high protein foods like milk and milk products, nuts, soya products, legumes and pulses in your diet to build your endurance and gain lean mass. They will also provide the essential vitamins and minerals that you need to boost your immunity.

Include complex carbohydrates -- like whole grain cereals, beans, lentils, fruits and vegetables -- that are rich in fibre.

Don’t ignore essential fats like ghee, olive oil and mustard oil (use although not more than the requirement) which are necessary for your metabolism.

A healthy diet with some physical activity will help you feel healthy.

Make sure you drink plenty of water, sleep well and have a healthy mind.

Exercise is an important component of physical and mental health.

For effective build-up of lean mass and fat loss, aim for a continued exercise of minimum 40 minutes. Yet, 10 minute workouts are better than not exercising at all.

Short bursts of physical activity in terms of mini-workouts can be just as effective as one concentrated session. This will benefit your health, fitness and mood.

Jaggery may have better nutritional value than sugar but it is still high in carb and hence in calorie content.

Sugar and jaggery have a similar amount of calories.

Jaggery is not processed and has some health benefits like traces of iron, fibre and minerals.

So, although it can be used as a replacement for sugar, it cannot be considered a sugar free option.

While purchasing any commercial food product, check its food labels. The ingredients and nutritional values are indicated therein.

It is important to read these as it helps you to understand the amount of fat, sugar, fibre, sodium, etc, contained in the product you are consuming.

Raw dry fruits contain phytates and oxalates that hinder absorption of certain nutrients. Soaking them will neutralise these inhibitors and aid in digestion. Thus, the nutritional value and flavour of the dry fruits is increased.

It is advisable to soak them overnight and have them the following morning.

It is unfortunate that you are unable to do much walking due to varicose veins. But you can do strengthening exercises, mainly for the upper body. Stretch exercises and yoga will also help in increasing your metabolism.

Dietary modifications can include a low carbohydrate, low fat, high protein and high fibre diet. Focus on fruits, vegetables, whole grains, pulses, seeds and nuts to provide healthy nutrients. Avoid fast foods, fried foods, juices, sweets, savouries and alcohol.

Keep your weight under control.

Eat anti-inflammatory foods like green leafy vegetables, avocados, ginger, cherries, grapes, banana and beets. Include oats and flaxseeds.

Drink plenty of water and sleep for at least 7-8 hours daily.

Being a mother of a toddler and a professional requires of lot of stamina. For this, you need to ensure a healthy dietary regimen with a high content of protein for sustenance.

Make sure you have protein rich food in every meal. Avoid high carb foods like white bread, maida preparations, juices, sweets, fast and fried foods and alcohol.

Include fruits, vegetables, pulses, whole grains, nuts and seeds to include the all-important nutrients in your diet. Two cups coffee or tea in a day is fine but remember to add a minimum amount of sugar only.

Do not skip any meal. Have three regular main meals and two mid-meals; focus on protein and fibre-rich foods.

You must set aside at least 30 minutes to do exercises like stretching or yoga.

Strengthening exercises will help increase your metabolism and thereby result in fat loss.

Food leftovers can be kept for three-four days in the refrigerator. After that, there is a possibility of food poisoning.

Bacteria grow rapidly between the temperatures of 40°F and 140°F.

After food is safely cooked, hot food must be kept hot at 140°F or warmer to prevent bacterial growth.

Within two hours of cooking food, or after it is removed from an appliance keeping it warm, it (leftovers) must be refrigerated.

Throw away all perishable foods that have been left at room temperature for more than two hours.

Foods that carry a higher risk of food poisoning are those that are higher in protein and moisture content, two characteristics that allow certain microbes to grow.

Foods will change flavour when they are in the refrigerator. Some flavours are enhanced, as there is more time for the herbs to interact with the food and/or sauce. Others develop off-flavours, as some of the bacteria continue to multiply.

Wrap leftovers in airtight packaging or seal them in storage containers.

These practices help keep bacteria out, retain moisture and prevent leftovers from picking up odours from other food in the refrigerator.

Immediately refrigerate or freeze the wrapped leftovers for rapid cooling. However, frozen leftovers can lose moisture and flavour when stored for longer in the freezer.

Wash all your vegetables thoroughly before storing them in a cool and dry location or in the refrigerator.

A good rule of thumb is to keep high-ethylene gas-emitting fruits apart from other produce.

Apples, avocados, stone fruits, pears, bananas and tomatoes are a few of the top offenders, with delicate leafy greens being some of the most susceptible to ethylene gas.

Weight loss is a gradual process.

It involves strict adherence to good dietary habits and a fitness schedule.

Eating low carbohydrate foods and more focus on protein and fibre rich foods is ideal for fat loss.

Weight loss management does not mean eating less rice. It is a proper distribution of the nutrients throughout the day.

Depending on your BMI, you can decide your calorie intake.

Your activities, body composition, age and gender will also determine the total macro and micro nutrient requirements. To increase your BMR and lose fat, you can have a calorie deficit diet.

You can have a count of 5,000 -10,000 steps in a day based on your exercise regimen, dietary factors and any health condition.

You can follow a pattern of three regular main meals and two mid-meals in a day.

In addition to avoiding junk and fried foods, avoid white foods like maida preparations, fruit juices, alcohol, sweets, chocolates, savouries and aerated water.