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Milk: Many people do not like to have milk and this in turn is leading to poor dental health, scanty hair, knocked knees, bow legs, spinal problems and early onset of osteoporosis.

Milk is a rich source of Vitamins A, B, D and E, which are all important for the smooth functioning of our bodies, resisting infections and aiding mineral absorption. Milk also has a high water content that adds to the hydration of the body too.

Whole Wheat Food Products: Cereals like rice, ragi, bajra, wheat, jowar and corn are the main sources of energy. They are rich in protein, iron and fibre. So make sure you include whole wheat rotis, bread and pasta in at least one meal daily.

Lentils or Pulses: Lentils or pulses are an excellent source of protein. Unlike carbs, protein takes a while to get digested. This keeps you from feeling hungry often. Add a few helpings of lentils at lunch and dinner.

Salads and Fruits: Fruits and salads are filler foods and if you munch on an apple or a bowl of salad with you meal, this will prevent the urge of snacking in between meals. Vegetables and fruits are also a store house of vitamins and minerals, and fibre, which helps raise your metabolic rate and keep weight, sugar and fat levels down.