Healthcare – Healthy Diet
Healthy diet is all about eating healthy and staying energetic. It can be achieved by incorporating certain changes in your eating habits. You have to include nutritional foods and discard unhealthy foods from our diet. By observing the following guidelines you can frame a healthy diet plan for you.
o Try to maintain a balance between calorie consumption and calorie expenditure. Don’t eat bore than what the body needs. the daily average recommendation is around 2000 calories, but it also depends upon sex, height,age, weight, and daily physical activities.
o Try to eat different variety of foods, which are nutritious and you normally don’t eat like whole grains, vegetables, and fruits.
o Eat foods that are high in fiber, vitamins, minerals, complex carbohydrates and are low in fat and free from cholesterol such as vegetables, fruits, legumes and grains. Try having them fresh and locally produced.
o Drink plenty of water. About 75% of our body is made up of water. So it is a vital component for healthy diet because it flushes out toxins and waste products from our body.
o Try to control the in take of salt, sugary foods and refined grain products
o Get involved in healthy activities and physical exercises that improve the action of a healthy diet. A healthy diet improves our health condition and reduces the risk of many diseases.
Apart from following the above mentioned guidelines you also need to pay attention on how you are eating, because proper eating habits can take the most out of the food.
o You should chew your food properly and savor its every bite. Chewing the food slowly and properly breaks it down into smaller pieces which help in proper digestion. It also reveals its actual taste and makes the food an enjoyable one.
o Try to avoid stress during eating. When we eat our diet under stressed condition it can result in heartburn and colitis. So do not eat when driving, arguing, or working.
o Take your meal distributed through out the day, instead of having the three large meals that is breakfast, lunch and dinner.
You also need to balance your diet with right proportion of carbohydrate, protein, fat, vitamins, minerals and fiber to maintain a healthy body and need to have an adequate knowledge about them
Carbohydrate: Carbohydrate is composed of sugar, starch and fiber and provides the body with energy for necessary physical activities. It is of two types, bad carb and good carb. Good carbs are digested slowly and keeps the insulin and blood sugar level within optimum range. Bad carbs are processed foods that are digested quickly and cause dramatic increase in blood sugar level. These are bad for health and can cause hypoglycemia, diabetes and weight gain.
Protein: Protein is the building materials of our body that helps in building the muscles and fiber of our body. During digestion protein breaks down into amino acid. A complete protein source provides all the amino acids and includes meat, fish, egg, poultry, milk and cheese.
Dairy products: dairy products are rich in calcium and are a good source of vitamin D. Among dairy products we should choose the low fat or non fat product and avoid the full fat products.