subject: Healthy Diet For Healthy Life [print this page] We all are aware of well observed saying, an apple a day keeps the doctor away. Think, if one apple can help you to keep the doctor away, then how miraculous will it be following a healthy diet plan. Healthy diet can certainly keep diseases away from you. Healthy diet food plays a vital role in prevention as well as cure of many health problems such as obesity, heart disease, diabetes, hypertension and cancer.
What is a healthy diet plan?
Scientifically, healthy diet is associated with the balanced diet. A balanced diet is comprised of getting the right types foods and drinks in right amounts to supply nutrition and energy for maintaining body cells, tissues and organs, and for supporting normal growth and development. In general words, a healthy diet food can be described as diet consists of food and drinks essential to fulfill nutrition needs of body. Such diet must have all essential macro nutrients (fats, proteins, and carbohydrates), calories to support energy needs, and micronutrients in right amount to achieve and maintain a healthy body weight. Generally, there are seven essential nutrients required for normal functioning of body which include carbohydrates, fats, proteins, vitamins, mineral, water and fiber.
Healthy diet plan
In order to eat healthy diet, it is essential you must be aware of important food groups that must be part of a healthy diet plan. The major food groups have been discussed as follows:
Fruit: Fruits are the great ways to achieve beauty, health, energy, and normal weight. Fruits are 100% bad cholesterol free, low in sodium and calories, and account for largest part of water, thus, it is easier for body to absorb vitamins and minerals from fresh fruits. Also, fruits can be easily carried as snacks and can be part of every meal. Fresh fruits are recommended over fruit juice and drink because fruit juices and drinks generally contain less fiber and are more concentrated sources of sugar and energy.
Vegetables and legumes: Vegetables, both, raw and cooked are great source of nutrition and energy. Apart from providing essential nutrients, they cleanse the body of toxins and purify and renew the blood. Beans, peas, and lentils are called legumes. Legumes are rich in protein and help to regulate sugar, water and other aspects of metabolism.It's advisable to avoid overcooking and excessive boiling which may destroy essential nutrients in them. Raw vegetables can be easily carried as on the run snack, vegetable soups can be taken as light dinner and vegetable curries can be taken with every meal to make them nutritious.
Meat, eggs, nuts and tofu: This food group is included to fulfill daily requirements of protein for a healthy diet. It includes both plant and animal sources of protein. Protein provides 10-15% of its dietary energy, and is needed for growth and repair. You can include a mixture of protein into snacks and meals. Tofu is high protein source, a good option for vegetarians.
Bread, cereals, rice, pasta and noodles this food group is basically included to provide you carbohydrates, proteins, vitamins, minerals and some iron and dietary fiber. One should try to include food from this group in at least two meals. Eating foods from this group will help to reduce amount of fat and increase amount of fiber in diet. Avoid frying and adding too much fat to the food. One should try to eat wholegrain versions or high fiber versions such as unpolished rice, brown bread, wholegrain noodles etc.
Milk, yoghurt and cheese: Milk is complete food in itself. One should eat a diverse range of dairy products such as cheese, yogurt etc. to get variety of nutrients.
It is advisable to intake a variety in food to get all essential nutrients of a healthy diet plan. If you eat a variety of foods from each group, you will probably get all the nutrients required for healthy development.
