Eating a healthy, balanced diet plays a crucial role in maintaining good health, and can help you feel your best.We should take a wide variety of foods in the right proportions along with right amount of food and drink to achieve and maintain a healthy body weight.
Include Following Food groups in your diet:
- Foods containing Starch:We should consume some starchy foods every day as part of a healthy, balanced diet.These foods are the main source of a range of nutrients in our diet. As well as starch which contain fibre, calcium, iron and B vitamins.Some examples of starchy foods are potatoes,bread,cereal products,rice and grains.
- Milk and dairy foods: Foods such as cheese and yoghurt are good sources of protein. They also contain calcium, which helps keep your bones healthy.The fat in milk provides calories for young children and also contains essential vitamins. But for adults, it's a good idea to go for lower-fat milks.Butter is high in fat ,salt too, so try to eat it less often and in small amounts. Choosing lower-fat spreads instead of butter is a good way to reduce your fat intake.
- Beans, pulses, fish, eggs, meat and other proteins:These foods are all good sources of protein, which is essential for the body to grow and repair itself. They are also good sources of a range of vitamins and minerals.Meat and Fish are good source of protien and vitamins.Nuts are high in fibre.
- Foods containing oil:Taking small amount of fat in our diet is essential.Foods containing saturated fats are meat pieces,cream,ghee,butter,cakes,biscuits,these foods should be avoided.Foods containing unsaturated fats are oily fish,seeds,nuts.
- Fibre and cholesterol:Taking plenty of fibre food would reduce risk of heart diseases and some high-fibre foods can help lower your cholesterol.Good sources of fibre are oats ,barley,fruits,bread.Some foods naturally contain cholesterol, known as dietary cholesterol. Foods such as kidneys, eggs and prawns are higher in dietary cholesterol than other foods.
- Foods containing sugar:Consuming foods and drinks high in sugar increases your risk of obesity and tooth decay.Sugary foods and drinks, including alcoholic drinks, are often high in energy and if eaten too often, can contribute to weight gain. They can also cause tooth decay, especially if eaten between meal.
Tips to make diet healthier
1.Slow Down:Eating slowly is linked to more thorough chewing, which has also been linked to better weight maintenance.
2.Don’t Shop Without a List:Not knowing exactly what we need makes room for impulse buying, while hunger can further exacerbate our impulses.Plan ahead and writing down what we need beforehand.
3.Increase Protein Intake:Protein is often referred to as the king of nutrients, and it does seem to have some superpowers.Good sources of protein include dairy products, nuts, peanut butter, eggs, beans and lean meat.
4.Bake or Roast Instead of Grilling or Frying:Healthier cooking methods include baking, broiling, simmering, slow-cooking, poaching, pressure cooking, stewing and sous-vide.
5.Try One New Healthy Recipe Per Week:Make a new healthy recipe at least once per week. This can change up our food and nutrient intakes and hopefully.
6.Eat fruits instead of drinking:Fruits are loaded with water, fibre,vitamins and antioxidants.Fruits contain fiber and various plant compounds, their sugars are generally digested very slowly and do not cause major spikes in blood sugar levels.
7.Cook more often at home:Cooking at home has been shown to reduce the risk of excessive weight gain.
8.Eat From Smaller Plates:Size of our dinner plate will affect how much we eat.People tend to eat as much as 30% more when their food is served in a large bowl or on a large plate.
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