Thursday, 23 July 2020

The fundamentals of maintaining a healthy balanced diet

Healthy Diet

The fundamentals of maintaining a healthy balanced diet:

A well-nourished body is better at handling stress and fighting disease. Opting for a balanced diet is an important step towards a happy and healthy lifestyle, we all need an adequate amount of carbs, protein, fat, fiber, vitamins, and minerals in our diets. All categories are important as our organs and tissues need proper nutrition to work effectively. Below tips can help in maintaining a healthy balanced diet:

  • In your daily meals replacing some of the all-purpose flour with healthier whole-grain options. E.g. For breakfast if you prefer bread, choose whole-grain bread.

  • Including more green veggies: Eating more plants is always a good idea, green veggies have numerous health benefits as they are low in calories and have high mineral and vitamin content. It also reduces the risk of heart disease, obesity, and helps your overall mental and physical wellbeing.

  • Try to lower the consumption of processed and red meat, replace them with lean proteins that are low in saturated and trans fats. E.g. Beans, Peas, Lentils, Plain Yogurt, White fleshed fish.

  • For Snacks consider replacing fast foods with fruits, dry fruits, or raw veggies. The right selection of whole-food option snacks with a lot of protein and nutrients will reduce your cravings for unhealthy food.

  • Including foods rich in healthy unsaturated fats will provide your body with essential fatty acids. E.g. Avocados, Olives, Peanut, Fatty Fish.

  • Say Yes to Unsweetened beverages and avoid sweetened drinks like carbonated soft drinks, flavored fruit drinks, energy drinks, etc. Some studies show that sweetened drinks can increase the chances of anxiety, diabetes, premature aging, and liver damage.

  • Probiotic foods are super healthy. Regular intake of food which has friendly bacteria can improve digestion and immunity, improve the functioning of the heart, and reduce depression.

  • Staying hydrated by improving the intake of water each day is crucial as it helps in improving the immune system, regulating the body temperature, keeping the joints lubricated, supporting organs in functioning properly and also improving mental health.

You can start following the above tips to improve your mental and physical wellbeing during the stressful period of the pandemic. 

one year ago