A balanced, nutritious diet all we need for numerous health benefits. It lowers the risk of different several chronic diseases such as heart disease, diabetes and cancer keeping your body healthy and make you skin radiant and glowing. Eating or consuming less salt, sugar, industrially produced trans-fats are essential for a healthy diet. We need a balanced protein, carbohydrate, fat, fiber and calcium.
- Staples like cereals rice, wheat, barley, rye, maize or rice or starchy tubers or roots potato, yam, taro.
- Fruit and Vegetables
- Food and animal sources such as fish, meat, eggs, milk.
Let’s have a look at various healthy and nutritious diets:
- Choose whole-grain bread- Not refined
Choosing whole grain bread in place of traditional refined grain bread is a bit healthier. Whole grains have several health benefits reducing the risk of diabetes, heart disease and cancer. It is a good source of vitamins and minerals such as zinc, iron, magnesium and manganese.
2. Add Yogurt to your diet:
Yogurt has higher fat and protein. Eating a good source of protein will help you to manage your appetite and eating fewer calories.
3. Eating eggs in breakfast:
Eggs if eaten in the morning can help you to maintain a healthy diet. The high-quality protein has essential nutrients such as choline.
4. Drink enough water:
We all know that our body is made up of 80 per cent of water. Drinking water helps in weight loss. Drinking water before meals can reduce appetite and calorie intake.
5. Add more fruit and vegetables to your diet:
- Add antioxidant-rich berries.
- Eat mangoes, oranges, pineapple, and grapes, for dessert.
- Eat salad to burn extra belly fat.
- Instead of eating processed snacks, try a snack of carrot, snow peas, or tomatoes.
6. Limit intake of sugar:
For a healthy diet, the sugar intake should be 10% of your total energy intake. Avoid taking sweet snacks such as cookies, cakes and chocolate helps to reduce consumption of sugar. Limiting consumption soft drinks, soda etc.
7. Stay away from diet foods:
Opting for whole foods like vegetables and fruits is recommended. The so call diet foods sometimes contain high level of sugar contents.
8. Taking Omega-3 and Vitamin D supplements:
For proper functioning of the immune system and to make your bone stronger vitamin D is a fat soluble. Vitamin D is found in very few foods generally in seafood.
Omega 3 fatty acids play a very important role including reducing inflammation, maintain heart health and promoting brain function.
9. Choose healthy oils:
The oils used in the household nowadays include soybean, cottonseed, sunflower and canola oils. These acids contain high omega-6 fatty acids that can lead to inflammation, chronic diseases, such as heart disease, cancer.
10. Drinking black coffee:
The black coffee is a major source of antioxidants that has many health benefits as it lowers the risk of diabetes, mental decline, and liver disease.
11. Eat fruits instead of juices:
Eating fruits instead of juices is healthier and nutritious. Many fruits juices aren’t made of real fruit, it concentrates sugar. Whereas fruit contains fiber and various plant compounds, their sugar is digested very slowly and do not spike blood sugar levels.
12. Avoid going too fast food restaurants and cook at home more often:
Try to cook your food very often in your house instead of going to any fast food restaurant. Avoiding burger or pizza can unhealthy. Cooking healthy food reduced the risk of excessive weight gain limits calorie intake.
Taking a healthier diet daily can make your skin healthier and glowing, without making a huge change in your eating habits. The main formula is to maintain a balanced diet by keeping an eye on healthier items reducing the intake of high calories and fatty foods.