How To Plan A Healthy Diet?
A healthy diet plan gives your body the required amount of nutrients, while maintaining a balance of calories that help keep your body in the right shape. On the other hand, a healthy diet plan delays aging, reduces the risk of chronic and heart diseases.
A healthy eating plan comprises of the following:
- Fruits, vegetables, fat free dairy products and whole grains
- Poultry fish, nuts, eggs, meat and beans
- Limited amount of trans and saturated fats
- A moderate size of meal.
Control of the regular intake of calories is not only vital for weight loss, but for the overall health of a person. In simple words, it is recommended to reduce the amount of calories obtained from beverages and processed food (energy IN) while increasing physical activity (energy OUT) and food building stamina for physical activity (i.e. high fiber, high protein, and free of saturated fats). For weight loss and weight maintenance the recommended amount of calories for women each day is 1,200-1,500 and 1,500-1,800 for men.
Variety of Foods:
Not all the required substances and nutrients in foods that encourage a good health are quoted and identified in diet plans. It is important to realize that different foods come with different benefits and have disease fighting potential. Furthermore, consumption of a variety of foods limits the exposure of body to toxic substances and pesticides found in a particular food.
Consume about two cups of fruits and vegetables for a total of 1,500 calorie diet. Legumes are rich in fiber and high metabolism enhancing calories.
A quarter of your diet should comprise of whole grains, preferably barley and oats. Consuming whole grains means you are consuming all the nutrients found in the germ and bran.
Avoid Refined Food:
There is nothing worse you can do to your body than consuming processed and refined foodstuff. Food products claiming “pure wheat” actually contain no dietary fiber. In fact, they are a source of calories that encourage weight gain.
Nuts contain omega fats, essential minerals and vitamins. Instead of cakes and baked items, replace your snack time with a handful of nuts and dates.
Hydration plays one of the most important part in helping you maintain a healthy body. We all know that drinking 8 glasses of water a day is important- but nobody ever tells you about the right way of drinking water. First of all, drinking water between meals is injurious to health. It causes bloating, slows down the process of metabolism and restricts blood circulation. On the other hand, drinking two glasses of water half an hour before meal helps boost the process of digestion.
Include herbs and spices like cardamom, cinnamon, fennel, garlic, basil, thyme and poppy seeds to aid weight loss and provide us with essential nutrients that are otherwise not a part of our diets. These help prevent diseases, aid digestion, and control cholesterol and sugar level while encouraging weight loss.