A healthy diet has numerous benefits for the body leading to a healthier and more active lifestyle. Eating according to a good diet plan will also reduce the risk of diseases like diabetes and other health problems.
The healthy diet must include a variety of nutritious food for sufficient intake of nutrients to maintain healthy body weight. Read on further to know about what to include in your diet.
The importance of breakfast is not to be underestimated and it must never be skipped. It is an important meal and important healthy diet to start the day with. Starting the day with eating a healthy breakfast increases mental performance, concentration, and stamina throughout the day. The body will be more active and receptive after consuming a healthy breakfast. Breakfast will give you the strength to start and get throughout the day.
A healthy breakfast every day containing a variety of nutrients provides the vitamins and minerals for good health. Cereals, oatmeal containing sliced fruits are a good choice for breakfast.
The body needs plenty of fluids to keep from getting dehydrated. Water and low-fat milk are some healthy choices to drink. They will keep you hydrated and energetic throughout the day. A minimum of 8 glasses of water per day is highly recommended to keep the body hydrated and strong.
Drink plenty of water daily and always carry a water bottle with you when going out or traveling. Also, try avoiding sugary soft and fizzy drinks like Pepsi, coca-cola that are high in added sugars and calories as they are not good for the health and won’t hydrate the body.
Minimum intake of fats
The meals you eat should contain foods that are low in fats. There are two types of fats- saturated and unsaturated. Saturated fats can be converted into cholesterol and cause blood cholesterol to rise which is bad for the heart. Saturated fats are found in foods such as cheese, cream, butter, cakes, animal products, and biscuits. Do not consume too many of these saturated fat products.
It is advisable to cut down on the intake of saturated fats and instead choose foods that contain unsaturated fats such as vegetable oils, avocado as unsaturated fats are healthier for the body. When buying meat ask for the white portion on it to be cut off as it contains unhealthy fats.
Fruits and vegetables
Eating at least five portions of a variety of fruits and vegetables every day is recommended. Fruits and vegetables are very nutritious as they are loaded with water, fiber, vitamins, and antioxidants.
Fruits have also shown to lessen the risk of some diseases like diabetes. Eating and chewing the fruits slowly is preferred over drinking their juice as fruits juices are digested more quickly and so more likely to spike blood sugar levels.
For healthy eating include all fruits and leafy green vegetables in your diet. Consume foods like kale, broccoli, berries, bananas, apples, and spinach regularly in your diet.
Healthy oils and less salt
Most of the cooking oils used in many households are known to be highly processed and contain high contents of omega-6 fatty acids but poor in omega-3. These omega 6 fatty oils can lead to inflammation and also have been linked to many chronic diseases including heart diseases.
Use healthier oils for cooking such as extra virgin olive oil, coconut oil, and avocado oil.
Too much salt in the diet can lead to increased blood pressure which can cause heart problems. Adults and children above 11 must not take more than 6 grams of salts per day. Younger children should take even less amount.
Eat protein-rich foods and foods having a high content of calcium and iron
Proteins are essential macronutrients for the body as they help to build, maintain, and repair muscle tissues in the body. Benefits of a high protein diet include increased muscle mass, reduced body fats, growth of healthy cells and bone formation.
Foods rich in protein include kiwis, avocados, bananas, dairy products, nuts, eggs, beans, and lean meat. Include these protein-rich foods in your meals every day.
Calcium and iron-rich foods are an important part of the diet. Iron helps in oxygen circulation around the body. Calcium is good for maintaining healthy bones.
Foods rich in calcium and iron include almonds, yogurt, beans, leafy greens, sesame seeds.
Moderate intake of alcohol
Alcohol is high in energy and it should only be consumed in moderation. Alcohol is known to cause dehydration in the body which can lead to improper functioning of the body. It can also cause liver damage and chronic liver inflammation in the body which can lead to serious complications. Proper functioning of many other organs can also be negatively affected if alcohol is not consumed in moderation.
You need to reduce your intake or limit alcohol if you are planning to achieve a healthy and fit body. It is recommended for men to drink less than two standard drinks per day and women less than one standard drink per day.
More physical activity
Physical activity and eating healthy foods both complement each other. Eating just healthy nutritious food is not enough to lead a good healthy lifestyle. You must perform physical activity every day like exercises, cycling or jogging. Physical activity is highly beneficial and is known to reduce the risk of heart diseases, strokes and type 2 diabetes.
Healthy eating and physical activity are both very important to maintain muscle strength and healthy body weight. You can try thirty minutes of exercise every morning and you will soon reap the many benefits of this. If not every morning then trie to carve out a few minutes for at least three days a week.
Tags: Fitness diet plan, Top 10 health and fitness tips, Body fitness tips for female