A healthy diet is all about eating the right food, the right amount, at the right time. A good healthy diet can improve all aspects of life, from brain function to physical performance. The key to a healthy diet is to eat the right number of calories for how active you are so you balance the energy you consume with the energy you use. If you eat or drink more than your body requires, you risk gaining more weight because the energy you do not use is stored as fat. If you eat and drink inefficiently, you risk your health to potential chronic diseases. We bring to you some basic information on healthy eating.
A Balanced Diet
In simple words, it is a diet that offers both macronutrients and micronutrients to help your body function properly. Your body gets the right nutrition when you consume a wide variety of food rich in calories such as fresh fruits and vegetables, whole grains, proteins and vitamins and minerals. A good source of a healthy diet can be superfoods, particularly for those who regularly exercise. If you are confused about which green superfood supplements to consume, it is wise to consult reviews, for example, Athletic Greens vs Green Vibrance, and then decide what is good for you.
The link between good nutrition and healthy weight reduces chronic disease risk and overall health. By taking steps to eat healthily, you will be on your way to getting the nutrients your body needs to stay healthy, active, and strong. As with physical activity, making small changes in your diet can go a long way, and it’s easier than you think!
A balanced diet broadly includes healthy food groups such as:
*Vegetables such as leafy greens, starchy vegetables, legumes like beans and peas, red and orange vegetables and others like eggplant.
*Fruits that include whole fruits, fresh or frozen fruits but not canned ones dipped in syrup.
*Grains such as whole grains and refined grains. For example, quinoa, oats, brown rice, barley, and buckwheat.
*Protein such as lean beef and pork, chicken, fish, beans, peas, and legumes.
*Dairy products such as low-fat milk, yogurt, cottage cheese, and soy milk
Some tips for a Healthy Diet
Adopting a Vegan Diet
Vegetables are important sources of many nutrients, including potassium, dietary fiber, vitamin A, and vitamin C. Fruits rich in vitamins and minerals provide a wide range of health-boosting antioxidants. A lot of people are adopting vegan diets for numerous reasons including for having a healthy body. Not all plant-based diets are vegan diets, see this to know what actually is meant by a vegan diet.
Fruits and vegetables are indeed lower in calories than many other foods, but they do contain some calories. If you start eating fruits and vegetables in addition to what you usually eat, you are adding calories and may gain weight. The key is substitution. Eat fruits and vegetables instead of some other higher-calorie food. Frozen or canned fruits and vegetables can be just as nutritious as the fresh varieties. However, be careful to choose those without added sugar, syrup, cream sauces, or other ingredients that will add calories. Eating your fruit raw to enjoy its natural sweetness is healthier.
Healthy eating tips for vegans:
* Buy fresh vegetables and fruits in season.
* Vary your veggie and fruits choices to keep meals interesting.
* Select vegetables with more potassium and lower sodium.
* Buy canned vegetables labelled “reduced sodium,” “low sodium,” or “no salt added.”
Regulate Protein Intake
The majority of the foods we eat contribute some amounts of protein. But animal products have higher protein content than fruits and vegetables. Muscle meat or red meat is a good source of protein. Meat is rich in essential amino acids, particularly sulphur amino acids. White meat contains an equivalent amount of protein to red meat. Meat definitely has great nutritional value but consumers must be reminded that too much of a good thing can be harmful. Human population studies show that excess consumption of red and processed meats are associated with increased health risk issues.
Healthy eating tips with regards to proteins:
* Enjoy lean red meat 2-3 times each week.
* Choose lean meat, or trim the fat off your meat.
* Eat less processed meats.
* Try to eat 1-2 fish meals a week.
Whole Grains in Diet
All types of grains are good sources of complex carbohydrates and some key vitamins and minerals. Whole grains — the healthiest kinds of grain are naturally high in fiber, helping you feel full and satisfied which makes it easier to maintain healthy body weight. Whole grains include barley, brown rice, buckwheat, millet, oatmeal, popcorn, whole-wheat bread and pasta etc.
Healthy eating tips with regards to whole grain:
* Make at least half the grains in your diet whole grains.
* Look for the word “whole” on the package.
* make sure whole grains appear among the first items in the ingredient list.
Dairy and Milk Products
Calcium is the main mineral in your bones — and dairy is the best source of calcium in the human diet. While dairy is cherished by many as essential for your bones, some people argue that it’s harmful and should be avoided. Dairy products vary greatly in quality and health effects depending on how the milk-giving animals were raised and how the dairy was processed. The healthiest dairy products come from cows that are grass-fed and/or raised on pasture. Their milk has a much better nutrient profile, including more beneficial fatty acids and fat-soluble vitamins — particularly K2.
Healthy eating tips with regards to dairy products:
*If you can afford it, choose high-quality dairy.
* opt for without any added sugar.
* Check for grass-fed and/or pasture-raised animals.
Meal Timing and Frequency of Meals
It is healthy if your first meal of the day is eaten within 2 hours of waking up. Fit a balanced breakfast into your morning routine so that you consume more of the nutrients essential to good health. Avoid skipping your breakfast.
Depending upon your calories requirement and the work you perform. Eat more meals and fewer snacks. This is associated with healthier food choices that include more fruit, vegetables, whole grains and lean protein sources. Instead of chips and fast food. Plan your meals around nutritious rich and good sources of protein no matter what time of day you eat.
Use a smaller plate for your evening meal, and package the leftovers for a larger lunch the following day. Avoid eating after your evening meal and instead, stay busy doing fun activities. Lastly, plan your meals and set a routine diet for specific times throughout the day to manage hunger along with meeting your nutrition requirements.
A healthy eating can go a long way in ensuring good health, but make sure you get some exercises too in your daily routine.