It is not about rigid restrictions to consume a balanced diet, remain unrealistically slim, or deprive yourself of the foods you enjoy. Instead, it’s about feeling fantastic, getting more motivation, improving your well-being, and improving your mood.
Whenever practicable, replacing refined food with real food should be the cornerstone of a balanced diet. Eating food that is as close to how nature made it as possible will make a big difference in how you think, look, and feel.
The fundamentals of a healthy diet
To maintain a healthy body, we all need a combination of protein, fat, carbohydrates, fiber, vitamins, and minerals in our diets.
Protein contains nutrition in your diet and supports your mood and cognitive function. It is an essential nutrient that is needed all over the body to create, sustain, and restore tissues, cells, and organs.
Fat is a form of nutrient and our body needs some fat for energy, to consume vitamins, and to protect the health of your heart and brain, just like protein and carbohydrates. We’ve been told for years that eating fat will add inches to your waistline, increase cholesterol, and cause a variety of health issues. But now we know that all fat is not the same.
Fiber, which is also known as roughage. It is the part of plant-based foods such as vegetables, fruits, nuts, and beans that the body can’t break down. It moves undigested through the body, keeping the digestive system clean and balanced, easing bowel movements, flushing out the body of cholesterol and dangerous carcinogens.
Sugars and refined grains are carbohydrates that have been stripped of all bran, fiber, and nutrients, such as white rice, white bread, and many breakfast portions of cereal. They digest rapidly and unhealthy spikes increases in blood sugar levels are caused by their high glycemic index. They can also trigger mood and energy fluctuations and a build-up of fat, especially around your waistline.
Calcium is a crucial ingredient in our diets that many of us miss. Nearly every cell in the body, including the nervous system, muscles, and heart, utilizes calcium in some way. To build healthy bones and teeth, your body uses calcium, keeps them strong as you age, sends signals through the nervous system, helps your blood clot, contracts your muscles, and controls the rhythm of the heart.
Most diets are fads. Falsely promoted by modern-day nutritionists to create a trend. They do show short term results but later reverse the condition. Most of the time, causing damage to your system and gaining those weights back as soon as you go off the diet. So the healthiest diet to follow, that is healthy as well as sustainable is- Balanced Diet. Yes!
A balanced diet is something that is enriched with all macro and micronutrients. It may consist of the daily foods you intake. A diet that is a mixture of complex carbohydrates + high proteins + healthy fats + dietary fiber + essential amino acids and multivitamins is called a perfectly balanced diet.
- Complex carbohydrates (carbs having a long chain of sugar molecules that takes the body longer to break, supply long-lasting energy, and make you feel satiated for longer) like whole grains, pulses, vegetables, fruits, brown bread, brown rice, etc. Eat 1 to 2 grams of carbs per kg of body weight to maintain energy level as well as lower-fat gain.
- High protein foods like chicken, fish, egg, meat, prawn, cottage cheese (paneer), soybean, milk products, etc. are great to have in your food. Eat approx 2 grams of protein per kg of body weight to maintain healthy muscle mass which helps burning fats rapidly.
- Healthy fats like monosaturated and polyunsaturated fats are good for your blood, muscles, bones, and energy consumption of your body. Foods like ghee, curd, egg yolk, cheese, fresh cream, dry fruits, chia seeds, pumpkin seeds, etc are very effective in maintaining a healthy weight.
- Dietary fiber comes from all the above food we discussed as well. Adding fruits and berries, leafy vegetables, dry fruits, and psyllium husk to your daily diet will improve your digestion and make your muscle mass healthy.
- Adding a health supplement in form of a multivitamin is great for day-to-day life, as we never get all the vitamins needed from our regular food sources. These keep your body healthy from the inside and boost the process of overall well being.
Adopting a healthy eating habit is a lifestyle change. Short term diets are never sustainable. Long term diets are effective as well as long-lasting. Most of the food we discussed above are already there in your diet, just measure the portion as per your Caloric needs and add the missing food sources to your meal. That’s it! You will see results faster and for better.
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Disclaimer: Story tips and suggestions are for general information. Do not take these as the advice of any doctor or medical professional. In the case of symptoms of illness or infection, consult a doctor.