A healthy lifestyle consists of eating the right foods, staying away from toxic substances like cigarettes or illicit drugs, and exercising on a consistent basis. Living a healthy lifestyle also requires minimizing stress and having solid relationships.

People sometimes try to lose weight by dieting, which often means cutting out foods and eating fewer calories. However, adding fruits and vegetables in small ways, such as packing fruit for lunch or adding vegetables into dinner recipes, can have beneficial effects on health. Adding healthy foods to a diet is more effective than simply slashing calories. However, it is still important to be aware of daily caloric intake and to avoid eating excessive calories.

Working out does not have to be exhausting or take time out of the day. Taking part in enjoyable physical activities throughout the day can burn calories and aid in weight loss. Taking walks is also an extremely effective way to add exercise into a daily routine. Simple choices, such as parking farther away from buildings, walking around a mall, getting off the bus a few stops early and taking the stairs instead of the elevator, increase the amount of walking and the number of calories burned.


Exercise is safe and highly recommended for most people with type 2 diabetes, including those with complications. Along with diet and medication, exercise will help you lower blood sugar and lose weight. Exercise has so many benefits, but the biggest one is that it makes it easier to control your blood glucose (blood sugar) level. People with type 2 diabetes have too much glucose in their blood, either because their body doesn’t produce enough insulin to process it, or because their body doesn’t use insulin properly (insulin resistant).

In either case, exercise can reduce the glucose in your blood. Muscles can use glucose without insulin when you’re exercising. In other words, it doesn’t matter if you’re insulin resistant or if you don’t have enough insulin: when you exercise, your muscles get the glucose they need, and in turn, your blood glucose level goes down.

If you’re insulin resistant, exercise actually makes your insulin more effective. That is your insulin resistance goes down when you exercise, and your cells can use the glucose more effectively. Exercise can also help people with type 2 diabetes avoid long-term complications, especially heart problems. People with diabetes are susceptible to developing blocked arteries (arteriosclerosis), which can lead to a heart attack.

  • Lower blood pressure
  • Better control of weight
  • Increased level of good cholesterol (HDL)
  • Leaner, stronger muscles
  • Stronger bones
  • More energy
  • Improved mood
  • Better sleep
  • Stress management
The ASHWIN SPECIALITY HOSPITAL Dietary clinic has the expertise to design a personalized menu to fit your needs, like and dislikes, lifestyle modifications and measures. The body mass index (BMI) or Quetelet index is a value derived from the mass (weight) and height of an individual. The BMI is defined as the body mass divided by the square of the body height, and is universally expressed in units of kg/m2, resulting from mass in kilograms and height in metres. The BMI is an attempt to quantify the amount of tissue mass (muscle, fat, and bone) in an individual, and then categorize that person as underweight, normal weight, overweight, or obese based on that value.


The branch of science that deals with nutrients and nutrition, particularly in human’s lifestyle called NUTRITION.


The branch of knowledge concerned with the diet and its effects on health, especially with the practical application of a scientific understanding of nutrition called DIETETICS. A food pyramid or diet pyramid is a pyramid-shaped diagram representing the optimal number of servings to be eaten each day from each of the basic food groups.

We all require the same basic nutrients such as Protein, Carbohydrate, Fats, Vitamins, Minerals and Enzymes. Yet it is determining the right amount of each substance for each individual that help him / her fend off disease. Proper nutrition is an essential aspect of diagnose the treatment. Every individual needs to plan a diet to suit their lifestyle and society health conditions to lead a healthy life.


Growth Chart


Average height and weight of boys at different ages

(Source : Nutrient Requirements and Recommended Dietary Allowances for Indians, I.C.M.R. 1990.)

Age Weight (kg) Height (cm)
Birth 3.3 50.5
3 Months 6.0 61.1
6 Months 7.8 67.8
9 Months 9.2 72.3
1 Year 10.2 76.1
2 Years 12.3 85.6
3 Years 14.6 94.9
4 Years 16.7 102.9
5 Years 18.7 109.9
6 Years 20.7 116.1
7 Years 22.9 121.7
8 Years 25.3 127.0
9 Years 28.1 132.2
10 Years 31.4 137.5
11 Years 32.2 140.0
12 Years 37.0 147.0
13 Years 40.9 153.0
14 Years 47.0 160.0
15 Years 52.6 166.0
16 Years 58.0 171.0
17 Years 62.7 175.0
18 Years 65.0 177.0

Average height and weight of girls at different ages

(Source : Nutrient Requirements and Recommended Dietary Allowances for Indians, I.C.M.R. 1990.)

Age Weight (kg) Height (cm)
Birth 3.2 49.9
3 Months 5.4 60.2
6 Months 7.2 66.6
9 Months 8.6 71.1
1 Year 9.5 75.0
2 Years 11.8 84.5
3 Years 14.1 93.9
4 Years 16.0 101.6
5 Years 17.7 108.4
6 Years 19.5 114.6
7 Years 21.8 120.6
8 Years 24.8 126.4
9 Years 28.5 132.2
10 Years 32.5 138.3
11 Years 33.7 142.0
12 Years 38.7 148.0
13 Years 44.0 150.0
14 Years 48.0 155.0
15 Years 51.5 161.0
16 Years 53.0 162.0
17 Years 54.0 163.0
18 Years 54.4 164.0