When the idea of losing weight strikes in our mind, we always associate with doing rigorous exercise and dieting. But one should remember the fact that a well-balanced diet plan for healthy well-being must comprise of nutrients inconsiderate proportion. Each of the nutrients like carbohydrates, fats, protein and vitamin play a crucial role in promoting overall wellbeing. Rather than starving it in important for you to have a clear image of strict calorie-counting. From lean proteins like fishes and chicken to low-fat dairy products like sugar-free milk and yogurt, your diet must comprise of everything. Most of the time, the diet plans are ill-designed and it does not meet person’s nutritional requirements.
The primary goal of a healthy diet plan is not just weight loss, but promoting a good health. A well-balanced diet must comprise of veggies, fruits, nuts, seafood, whole grains, and legumes. You should restrict yourself from eating simple sugars and salt, as it elevates your cholesterol and blood pressure level. A proper diet plan can safeguard you from several ailments like cancer, diabetes, cholesterol and cardiovascular attacks. In a healthy food menu, all types of nutrient groups are included in balanced proportion. The diet contains sufficient amount of carbohydrates, protein, and fats.
Other than planning a proper diet menu, you should also follow a healthy regimen and eating habit. This means eating a hearty breakfast, consuming a smaller portion of meals at regular time interval, avoid smoking, limit sugar intake and drinking lots of water. Eating smaller portions of food promotes healthy functioning of your metabolic activities and help you keep obesity, at bay. Healthy eating habit is about enjoying your mealtimes and always chew the food properly. Apart from healthy eating habits, you should also practice stress management and make exercising a part of your life. When you stay positive and eat healthy foods, you are bound to live a happier life full of satisfaction. With a proper diet plan, you will be at minimal risk of serious ailments. All in all, healthy eating and lifestyle form a part of your living and you can enjoy a “high quality of life.”
What should your healthy diet menu comprise of?
Choosing a proper diet plan primarily depends upon the general orientation of your body. For instance, if you are diabetic you have to limit your carbohydrate intake and avoid eating sugar in your foods. On the other hand, if you are slim and lean and wish to gain some extra pounds you need to consume food high in calories. Obese people should try to opt for foods that are low in calories. It is quintessential to maintain a right balance between the different types of nutrients you consume on a daily basis.
Now, you may be a bit confused about your diet plan and the types of food you can include in your daily food menu. So, here are some detailed guidelines to help you lose weight and stay healthy:
Incorporate vital nutrients in your diet plan:
Your body needs a healthy proportion of different nutrients like carbohydrates, fats, vitamins, protein and water.
All these nutrients have their own specialty and they are needed for optimum body functioning. For example, protein helps in muscle development, and vitamins act as an immune booster. Fats provided needed a number of calories to the body and carbohydrates are the source of energy.
Omitting any of the vital nutrients from your menu and degrade normal functioning of the body and you may become a victim of malnutrition.
Potatoes are amongst the healthiest diet foods that contain a high percentage of fiber, Vitamin C, and potassium.
If you are a bit health conscious prefer eating boiled or steamed potato rather than deep fried ones.
Starchy foods are the basic energy-producing source and thus you need to have a considerate amount of carbohydrate-rich foods like potato, wheat, and rice.
Fruits and vegetables
Speaking of healthy food list, the first option that strikes in our mind is fresh fruits and vegetables.You need to include different variations of fresh fruits and green veggies in your menu, as they contain abundant of vitamins, minerals, and water.
Veggies and fruits also contain fiber and antioxidants that keep you healthy by lowering unwanted blood pressure and cholesterol levels.
Green and leafy veggies are an excellent source of iron, potassium, Vitamin C, A and K. Regular consumption of nutrient-dense veggies can reduce the risk of cardiovascular diseases.
Whole grains and beans
Whole grains and beans are a must food group for your healthy diet plan.
Whole grains such as millet, maize, and brown rice are rich in vitamins, fibers, and antioxidants to cater your daily nutritional needs.
Similarly, beans contain an abundant proportion of iron, zinc, protein and potassium that aid in the healthy functioning of your body processes.
When you are on a strict diet or suffering from a chronic ailment, intake of vegetable broth or soup is highly beneficial for your health.
You can add a variety of ingredients in your homemade vegetable soup like spices, herbs to flavor, cream and even freshly chopped veggies.
As you are highly concerned about your calories intake, you can elevate or lessen a number of calories in the single serving of soup by omitting any of the following indigents.
To prepare a simple homemade soup you can make use of meat, vegetables, dry fruits and spices, as they contain all the vital nutrients.
Soups are beneficial for people who are on a verge of dieting, as the food satisfies your appetite easily, keeps the hunger pangs in control and also hydrates the body with sufficient supply of fluids.
Animal meat like mutton and beef are a great source of iron, protein, and fiber, but they also contain a high proportion of calories.
People struggling with obesity are restricted from eating such calorie-rich meals and thus they have to opt for lean meat.
Lean meat is a healthy option, as they contain less amount of calories. The lean meat list includes white meat like chicken and fish.
Seafood like mackerel and tuna are rich in Omega3 are helps in boosting the blood flow in veins and healthy functioning of the heart.
Besides, amino acids sea fish also supplies the necessary amount of Amino acids and Trans-fats to your body.
Dairy products contain the high amount of calcium that is essential for healthy bones and teeth.
Women need to intake abundant amount of calcium on a regular basis, as they are t a higher risk of calcium deficiency at older ages.
Your daily diet must comprise of healthy dairy products like cheese, yogurt, and milk.
Insufficient amount of calcium can also lead to weaker bones, tooth decay, arthritis and dental diseases.
However, it is better to avoid flavourful dairy products like lassi, ice cream, and pastries as they increase your calorie intake.
For a low-calorie diet, you should always opt for skimmed milk and unsweetened yogurt, as they contain minimal sugars.
One of the healthiest fluids that your daily diet menu should include is plain water. Water keeps your body hydrated, regulates digestion and metabolism and flushes toxins from the body.
Apart from plain water, some of the healthy fluids that you can consume on a daily basis are coconut milk, fruit juice, and soups.
A single cup of coffee can do no harm to your body, as the drink seems to refresh your brain cells. However, excess intake of coffee should be restricted.
Similarly, milk and green tea contain flavonoid, that keeps your boy active and relaxes the brain muscles.
Fresh fruit juices contain the high amount of Vitamin-C and minerals that aid in the smooth functioning of your body.
Occasionally, you can also intake low-calorie alcoholic drinks as it seems to improve blood flow in the body.
Apart from the natural food sources, you can also intake certain processed foods with moderation like brown bread, crispbreads, and loaf. To sum up our food list, we can say that there are a certain variety of food groups that you can consume safely, but it is important to keep a watch on your quantity. A well-balanced diet will not only make you strong but protect you from infectious diseases and ailments.
How to plan your healthy diet?
While planning your diet menu, you should make the changes smoothly as abrupt food changes can disturb your stomach and normal body functioning. Here are some tips that can help you make a smooth transition to your nutritious diet plan:
Choose your diet plan wisely:
Before selecting a specific diet plan, you need to make extensive research on the internet and find the nutritional content of such diet plan.
The food recipes should be simple to prepare and you should definitely like them.
It will ensure that you are not bored of your diet plan and you enjoy your meals.
Start with simple menus at first like soups and salads and try making your dishes healthier.
Always make use of fresh ingredients to prepare your homemade foods, as the fresh foodstuff contain a higher amount of nutrients compared to preserved or processed foods.
Modify your eating habits gradually:
Always make your dietary changes slowly and gradually, as people who try to modify their eating habits overnight are seen to face a lot of troubles.
Start adding small portions of new foods in your daily diet and become habituated with the taste. For instance, if you want to include sugar-free dessert or low-fat yogurt in your menu, try them in small portions first.
The slow changes in your eating habits will become easy to adapt in future days and you will no longer complain about the taste of your diet foods.
Adopting healthy eating habits:
You can get adapted to healthy eating habits by observing other and implementing them gradually in your life.
A healthy eating habit also begins by including nutritious food in your menu as it adds up to a balanced diet.
Do not be in a hurry and gallop your foods, as it can lead to digestive issues like constipation and gastric problems.
Chew every bite of your food, as it can help you enjoy the flavors and also satisfy your hunger pangs.
Eat together with family members and friends:
Eating with family members has both emotional and social benefit. When you eat your food with people, you tend to enjoy your meal and satisfy hunger easily.
While people eating their food alone, tend to overeat and stuff their stomach with unwanted calories.
Regular intake of proteins:
You should always consume sufficient amount of protein in your diet like chicken, eggs, milk and fish.
Your daily requirement of protein is 20-50 gms per day, as protein boosts metabolism and keeps you fuller for a longer time.
Wise food choices:
You need to choose your foods wisely and as per your body needs.
Dairy products are great when you are on a verge of growth and muscle building, However, if you are suffering from celiac disease or lactose intolerance, you should avoid intake of dairy products like milk and cheese.
Starches and flours that come in form of soybeans, rice, buckwheat, corn, and tapioca are also a good option.
You can consume fruits that are both fresh and frozen, they are healthy as long as they do not have gluten additives on them.
Snacking on graham crackers and rice crispies are a good option for you. It is better to avoid deep fried snacks like burger, pizzas and French fries as they simply add up your calories intake.
So, now that you have an intrinsic knowledge of a healthy diet plan try to follow these simple tips and enjoy a disease-free life!