Healthy Diet

Healthy Diet of a Healthy Diet
A healthy diet has been formulated by the World Health Organization and emphasizes on certain factors associated with proper growth and development of an individual. The diet is based on recommended nutrition of a person and that the nutrients are obtained from healthy sources of foods. Read the following points to know the guidelines laid for healthy dieting
  • A combination of proteins, carbohydrates, fats and fibers is necessary in the correct proportion.
  • Minerals and vitamins should come from vegetables, fruits, legumes, pulses, grains, cereals and nuts.
  • Saturated fatty acids should be replaced with unsaturated fatty acids, while simple carbs with complex ones.
  • Avoid fast food, junk food, aerated drinks, alcohol and canned food containing artificial sweeteners, preservatives, carcinogenic and heavy metals.
  • Drinking at least four liters of water in a day is recommended for everyone.
  • Limit consumption of caffeine and drink decaffeinated or herbal teas instead.
Healthy Diet Plan
A healthy balanced diet is essential for everyone. It implies balancing the foods in the right proportion and eating them on time. A meal plan should be chalked out for breakfast, lunch and dinner. Skipping any of these meals wouldn’t prove beneficial to health. Let’s find out the right ways to incorporate a balanced diet.
The average protein requirement of an adult is 65 grams per day. This calculation is based on 1 gram of protein for each pound of body weight. Proteins are extremely essential for growth and development of muscles in body. Children suffering from protein deficiencies do not undergo proper growth and they are vulnerable to a wide range of health disorders. Thus, proteins and amino acids should be consumed in the right proportion. The healthy sources of proteins are dairy products like milk, eggs, butter, cheese, whey, tofu, soy, pulses, grains, etc. Animal products like chicken, turkey, beef, pork, fish are the richest source of proteins.
The right dosage of protein is crucial for everyone, as carbohydrates are easily overeaten. For some, carbohydrates requirement can be as high as 180-230 grams, while some limit it only to 20-10 grams/day. However, the source of carbohydrates is more important than the dose. Complex carbohydrates like whole wheat, beans, cereals, brown bread, brown sugar, brown rice are healthy, while simple carbs should be limited as much as possible. The most common simple carbohydrates are white bread, white rice, white sugar and refined flour based foods. Carbohydrates are more essential for gaining instant energy; a very small portion is enough to keep you energetic throughout the day.
If you consume 2000 calories everyday, then your daily fat intake should be in the range of 40-60 grams. The figure is higher for children. However, consumption of saturated fats is strictly restricted since it elevates cholesterol levels inside body and is detrimental to heart health. Healthy diet recipes should be prepared from extra virgin olive oil and flax seed oil. One of the most useful unsaturated fatty acid is omega-3-fatty acid. Eat sea foods, nuts (almond, walnuts, peanuts), dried fruits, apricots, raisins, low fat cheese, olives, etc., to fulfill the fat requirement of your body.
Consumption of fibers, in both soluble and insoluble form, is necessary. At least 25 grams of dietary fiber should be come from natural sources of foods. Fibers regulate a number of metabolic functions inside the body, amongst which assisting in bowel movement and reducing cholesterol levels are an important function. Healthy sources of fibers include fruits and vegetables rich in roughage. They are guava, prunes, apples, pine apples, jack fruit, pears, carrots, cabbages, spinach, etc. Drinking fresh fruit juices and raw vegetables juices is excellent for body.
Vitamins and Minerals
The role of vitamins and minerals cannot be overlooked. Fresh fruits, vegetables and dairy products are rich in vitamins. They are important for proper functioning of every organ of our body and the biochemical processes taking place inside our body. The most important vitamins are A, C, B complex, D and E. Minerals and co-factors like biotin, thiamin, niacin, iodine, calcium, phosphorous, magnesium, copper, etc., are also essential for our body. WHO recommends limiting consumption of sodium and replacing it with sea salts. You can derive all these nutrients by consuming as many vegetables and fruits as possible.
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