Now, you might all have heard from doctors and professional nutritionists regarding consuming a healthy diet. Here the question arises what constitutes a healthy diet? What food items are included in a diet to make it healthy and balanced?
Precisely according to nutritionist a healthy diet is comprised of food items that help an individual to maintain the overall health of the body. Consuming a healthy diet is very essential for maintaining health. This indicates that the intake of the proper amount of food and the right ratio of drink should be consumed.
Focus on consuming five portions of various fruits and veggies which include fresh fruits and vegetables, beans and pulses, soups, and dry fruits.
The diet should include fish, eggs, beans, pulses, and meat. At least 6-8 glass of water should be consumed within a day. Dairy products such as milk, cheese, butter or any other alternative for milk products can also be used.
Therefore a person should consume calories, sugar, salt, fruits and vegetables, proteins, fiber, saturated fat in order to get enough nutrients each day.
TIPS TO CHANGE FOOD HABITS:
1.) Choose 100% whole wheat bread: Rather than opting a white bread shop for whole wheat or whole grain bread to receive the full benefits. Switching from refined bread to whole wheat bread will get along various advantages from reducing the risk of type 2 diabetes, heart diseases, stroke, lengthening the life span, and check overweight.
A whole wheat bread contains B vitamins, minerals such as iron, magnesium, etc and is full of fiber. A whole-wheat bread containing whole seeds and grains is much more preferable.
2.) Lower intake of sugar: Cutting of the intake of sugar to less than 10% will include various benefits and it will more preferable to cut the sugar consumption to 5%. Switch to higher fiber and low involvement of sugar in breakfast which will affect your health to a great extend.
3.) Switch to black coffee: There are people who consume coffee in the summers and fall as their daily routine. Though coffee is popular as well as a healthy beverage and is regarded as an antidote in lowering the risk of liver diseases, diabetes, etc.
Therefore variants of coffee contain various additional ingredients and a high amount of sugar which will adverse the health of an individual. Hence, it is advisable to consume black coffee will small or no amount of milk.
4.) Prefer to eat eggs in the morning: Eggs are considered a good source of protein and are beneficial especially when consumed in the morning. Eating eggs in the breakfast provides the feeling of fullness making an individual less hungry.
Hence switching to eggs rather than consuming cereals or any other substitute will consistently provide loads of nutrients to people.
5.) Increase the intake of water: Drinking more water is an essential part of the diet as it initiates maintenance of weight. Replacing other fluids with water will reduce the intake of sugary substances in the body.
6.) Prefer baked potatoes: Potatoes are the most common filling used with every second dish. The preparation of the dish determines the effect of potato on health.
Therefore switching from deep French fries to boiled or baked potatoes will reduce the intake of calories and trans fats.
7.) Minimizing intake of salt: Controlling the consumption of salt to 5h in a day will help to reduce the risk of hypertension, stroke, and heart diseases. This can be controlled by lowering the presence of high sodium containments such as fish sauce or soy sauce and salt will prove the best effects of health.
8.) Choose white sauce rather than red sauce pasta: Consuming Alfredo pasta which is commonly known as white sauce pasta which is loaded with calories and saturated fats. On the other hand, red sauce pasta is full of antioxidants which comparatively healthy.
9.) Shop healthy oils: These days’ vegetable and processed oils have become quite famous in the kitchen like sunflower, cottonseed, soybean, and canola oils. Though these processed oils contain high omega 6 fatty acids but they lack in omega -3s.
A high amount of omega -6 and omega -3s can lead to various chronic diseases, therefore processed oils must be switched with healthier oils such as coconut oil, extra virgin olive oil, and avocado oil.
10.) Eat fresh berries: Berries are a great source of fiber, nutrients, and are full of antioxidants. Berries are even available dried and frozen in the market but in regards to health, they should be eaten fresh because of the reason that frozen and dried berries contain a high level of sugar and calories in it.
Therefore eating fresh berries will lower the content of sugar and calories in our body.
Over hovering yourself with new plans can result in a complete disaster as because a body takes time to adjust to new recipes of life. Therefore it is advisable to change the diet according to the comfort zone while switching onto a healthier side of food which will provide required nutrients and proteins to the body. Combining the above tips and changes will have a great impact on individuals experiencing a healthy personality.