Healthy Diet,Regular check up and Best time to eat

To have healthier is not a big deal. People who starts 30 should take care some basic and simple steps.

Food habits

Have more fruits and vegetables.
Start using brown rice instead of white rice.
Start using wheat pasta/tortilla/Chapathi.
Use lean proteins like poultry, fish, beans, and legumes.
Reduce processed foods, sugar, salt, saturated fat and butter.

Exercise

It you are able to spend 30 minutes of walking daily, it will really helps.

Regular check up on

1. Blood pressure
2. Blood sugar test
3. Cholesterol
4. Blood hemoglobin
5. Complete blood count
6. Routine Urine examination

Best time to eat

Breakfast
Ideal time: 7-8 am
Don't have it later than: 10 am
Must remember: Eat within 30 mins of waking up

Lunch
Ideal time: 12:30-2 pm
Don't have it later than: 4 pm
Must remember: An ideal time gap between breakfast and lunch is 4 hrs

Dinner
Ideal time: 6-9 pm
Don't have it later than: 10 pm
Must remember: The meal should be at least 3 hrs before you sleep