How To Create Healthy Diet
July 7, 2009
Now days, many people plan to eat and live healthy but they don’t know from where to start. Apparently, in today’s world where the information is abundant and easily available and everyone has their own interpretation of being healthy; this makes subject of nutrition and diet more confusing.
Fortunately, the science of diet, nutrition and what your body may need is not that complex as you may think.
For our body to function well and to be healthy, we need six basic elements in our diet. These are Carbohydrates, Vitamins (we need 13 vitamins), Minerals (we need 22 minerals), Fats, Protein and last but not the least Water.
First, let’s outline steps to ensure that our body gets what it requires to lead a healthy life.
Have at least 6 ounces of protein foods:
Proteins are the building blocks to repair tissues, create blood cells, and to help muscles grow. Protein food has more roles to play; it provides us with zinc, Vitamin B, and iron. Few Protein rich foods include fish, meat, shellfish, poultry, eggs, nuts, lentils, seeds, beans, etc. However, fish, tenderloin and poultry are the best in this category, as they are rich in protein and low in fat.
Have 6 ounce of grains (preferably whole grain) or equivalent every day:
Our body requires high carbohydrate food to function properly and become more healthily. Low carbohydrate foods may help you to reduce weight in short-run; however these diets are not sought for vitality and health. Grains especially whole grains are a brilliant source of vitamin B, fibre and energy. Opt for whole wheat or whole grain breads, crackers, pasta and cereals for that extra nutrition. Refined grain products such as white rice, pasta, white bread are not as nutritious as their whole grain counterparts are.
Vegetable & Fruits:
Every day have at least 4-5 servings of vegetables and fruits. Vegetables are rich source of vitamins (Vitamin A & C), Minerals (magnesium and iron), and foliate. Vegetables provide fibre and are low in fat. Fruits provide potassium and Vitamin A&C. It is also low in sodium and fat. When it comes to fruit and vegetable the more you eat, better it will be for you. So have ample amount of vegetables and fruits.
Have at least 3 low-fat dairy products:
Dairy products are rich in minerals and vitamins such a vitamin B12&D, phosphorus, calcium and riboflavin. Cheese, milk and yogurt are excellent sources of calcium.
Try to cut down consumption of saturated fats:
Remember, saturated fats are packed with calories and are directly linked to heart disease and high cholesterol. A few products that are packed with saturated fats and should be avoided are butter, cheese, cream, milk, red meat, etc. Instead of rich saturated fat foods try to have canola oil, olive oil, fish like mackerel, salmon, seeds, nuts, etc.
Daily have at least 8-9 glasses of water:
Having sufficient amount water will help us to stay hydrated and will also help our body and its systems to perform at its best.
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