Daily consumption of healthy and balanced diet is very important for maintaining good health. In turn good health and correct diet will make you feel your best. Eating the right food at the right time for good health isn’t that difficult.
Eating the Right Number Of Calories
Your calorie intake should depend upon how active your life is. So you should maintain balance between the energy you consume and the energy you use for daily activities. If the balance is not maintained then you will put on weight as you eat or drink more than what is required. If you eat and drink too little than the actual requirement, you will lose weight.
An average man requires about 2,500 calories in a day (10,500 kilojoules). The average woman requires to intake 2,000 calories (8,400 kilojoules) per day. However, most adults may end up either eating more or less calories than they require leading to them becoming either overweight or underweight. Therefore, you should carefully eat foods that will provide your body with the correct amount of calories for routine tasks.
Eating A Balanced Diet
Your daily diet should include a wide range of foods to ensure that you are eating a balanced diet. This will provide your body with all the essential nutrients it needs.
Best Daily Diet
The below mentioned are the best food and nutrition that you should include in your routine diet to stay fit and healthy. Try to include most of the foods that are essential for your body functioning.
- Eat Protein Rich Foods
- Eat One Starchy Foods In Meals
- Eat Plenty Of Fruit And Vegetables
- Eat More Fish
- Eat Healthy Fats
- Eat Less Sugar
- Eat Less Salt
- Eat More Healthy Carbs
- Eat Calcium For Strong Bones
- Eat Fiber Rich Foods
Eat Protein Rich Foods
The Protein content from the food you eat is broken down into the 20 amino acids that work as building blocks in your body. It assists in growth, provides energy, and maintains cells, tissues, and organs in the body. The protein intake depends upon the age, weight and physical activity.
Protein requirement in your body are based on weight rather than calorie intake. Adults should eat at least 0.8g of protein per kilogram (2.2lb) of body weight in a day. The higher intake of protein will protect you from the risk of obesity, osteoporosis, type 2 diabetes, and stroke.
Do not eat typical or general protein rich foods like sticking to either red meat or whole milk dairy products as they are high in saturated fat. Try consuming different varieties of healthy protein such as fish, beans, nuts, seeds, peas, tofu, chicken, and soy products as healthy mealtime options.
Eat One Starchy Food with Meals
About one third of your daily food intake should be Starchy food. Eat at least one starchy food with each main meal. Some of you may think that starchy foods are high in calories but actually they contain fewer than half the calories of fat.
Starchy foods include potatoes, cereals, pasta, rice and bread. Select from wholegrain varieties or eat potatoes with skins as they contain more fiber that will make you feel full for longer.
Eat Plenty Of Fruit And Vegetables
Try to eat at least five portions of different types of fruit and vegetables in a day. It is actually easier than it sounds. One glass of natural fruit juice without sugar is one portion, eating one raw fruit in morning and afternoon snacks add up to two more portions and counting your cooked vegetables dishes in meals, all together can made up easily to five portions in a day.
- Green vegetables: Lettuce, Kale, mustard greens, broccoli, and Chinese cabbage are some of the options that are all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.
- Sweet vegetables: Natural sweet vegetables like corn, carrots, beets, sweet potatoes, yams, onions, and squash, adds healthy sweetness in your meals and reduce your desire of eating other sweets.
- Fruit: Fruit is a healthy, tasty and satisfactory food high in fiber, vitamins, and antioxidants. Berries contain cancer-fighting elements, apples provide fiber, oranges and mangoes are rich in vitamin C, and the list is endless.
The antioxidants and other nutrients available in fruits and vegetables help protect you against certain types of cancer and many other diseases.
Eat More Fish
Fish provides you a great source of protein and contains many vitamins and minerals. Intend to eat at least two portions of fish in a week, of which at least one portion of oily fish. Oily fish is rich in omega-3 fats that help to prevent heart disease. You can select from fresh, frozen or canned types, but keep in mind that canned and smoked fish can be high in salt.
Oily fish include salmon, mackerel, trout, herring, fresh tuna, sardines and pilchards. Non-oily fish include haddock, plaice, cod, tinned tuna, skate and hake. If you regularly eat fish in your meals than make sure you possibly choose a wide variety of fish.
Eat Healthy Fats
Good sources of healthy fat are essential to nourish your brain, heart, and cells, plus your hair, skin, and nails. Foods rich in certain omega-3 fats namely, EPA and DHA are mostly important that can reduce risk of heart disease, enhances your mood, and help prevent dementia.
1. Healthy fats to add to your daily diet:
Mono-unsaturated fats are found mostly in:
- Plant oils like canola oil, peanut oil and olive oil
- Avocados and nuts like almonds, hazelnuts and pecans
- and seeds like pumpkin and sesame
Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids are found in:
- Fatty fish such as salmon, herring, mackerel, anchovies, sardines, and a few cold water fish oil supplements.
- Unheated sunflower, corn, soybean, flaxseed oils and walnuts are also rich in polyunsaturated fats.
2. Unhealthy Fats to Reduce or Remove from your daily diet:
Saturated fats are primarily found in:
- Animal sources like red meat
- And whole milk dairy products like hard cheese, cakes, biscuits, sausages, cream, butter, lard and pies
- Excessive saturated fat may increase the amount of cholesterol in the blood that further increases the risk of developing heart disease.
Trans fats are found in:
Vegetable shortenings, some margarine, crackers, candies, cookies, snacks, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.
Eat Less Sugar
Sugar assists your body to either boost or drop energy levels. It is also responsible for some health and weight problems. Reducing the consumption of candy, cakes, biscuits, pastries, alcoholic drinks and desserts is only part of the solution.
Unknowingly you are consuming large amount of sugar each day. Large amounts of added sugar is hidden in foods such as bread, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, fast food, sugary fizzy drinks, soy sauce, and ketchup.
Below are few tips
- Avoid sugary drinks: One 12-oz soda contains nearly 10 teaspoons of sugar in it that is actually more than the daily recommended limit. Instead drink sparkling water with lemon or a splash of fruit juice.
- Sweeten foods yourself: Make a habit to buy unsweetened foods, for example, unsweetened iced tea, plain yogurt, or unflavored oatmeal and add sweetener like a fruit yourself. It is likely that you will add far less sweetener than the maker would actually have.
- Eat naturally sweet food: Foods such as fruit, peppers, or natural peanut butter can easily satisfy your sweet desire, so keep them handy instead of eating candy or cookies.
- Watch Food labels: Before buying carefully read food labels to check the amount of sugar it contains. More than 22.5g of sugar per 100g means that the food is high in sugar.
Eat Less Salt
You may not be adding salt to your food but still you are eating too much. About three-quarters of the salt you consume are already in the food you buy, such as breakfast cereals, soups, breads and sauces. Eating excessive salt can raise your blood pressure and may lead to other health problems. People with high blood pressure are more prone to develop heart disease or a stroke. Below are some tips:
- Watch Food labels: Before buying carefully read food labels to check the amount of salt it contains. More than 1.5g of salt per 100g means that the food is high in salt. Adults and children over 11 should eat about 6g of salt in a day and younger children should eat even less. Check labels and select low-salt or low-sodium content products.
- Avoid processed or pre-packaged foods: Processed foods like canned soups or frozen dinners include hidden sodium that is very high than the recommended limit.
- Select fresh or frozen vegetables instead of canned vegetables.
- Cut down on salty snacks like potato chips, nuts, and pretzels.
- Reduce the salt intake in your daily diet.
Eat More Healthy Carbs
Eat healthy carbohydrates and fiber sources, especially whole grains that will provide you with long lasting energy. Whole grains tastes delicious and are satisfying, additionally they are rich in phytochemicals and antioxidants that help to protect against coronary heart disease, certain type of cancers, and diabetes. The result of many studies shows that people who eat more whole grains tend to have a healthier heart. Avoid eating refined foods like breads, pastas, and breakfast cereals as they are not whole grain.
Description of healthy carbs and unhealthy carbs
- Healthy carbs or Good carbs are whole grains, beans, fruits, and vegetables. Healthy carbs gets slowly digested that helps you to feel full for longer. They maintain stability of your blood sugar and insulin levels.
- Unhealthy carbs Or Bad carbs Includes white flour, refined sugar, and white rice that have been stripped of all essential fiber, and nutrients. Unhealthy carbs digest speedily and causes spike in blood sugar levels and energy.
Eat Calcium For Strong Bones
Calcium is essential nutrient that your body requires to stay strong and healthy. It is crucial building block for lifetime healthy bone for both men and women. Your bones will be benefited from eating plenty of calcium-rich foods and also eating your daily dose of nutrients like magnesium and vitamins D and K that assists calcium to perform its function.
Suggested calcium levels are 1000 mg per day and if you are over 50 yrs of age then 1200 mg per day. The great source of calcium is found in foods mentioned below:
- Dairy products: These foods are rich in calcium that can be easily digested and absorbed by the body. Milk, yogurt, and cheese are rich in calcium.
- Vegetables and greens: Many green leafy vegetables are rich in calcium. Veggies such as turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts and asparagus are high source of calcium.
- Beans: Black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans are rich source of calcium.
Eat Fiber Rich Foods
Eating foods rich in dietary fiber can lower your risk for heart disease, stroke, and diabetes. Depending upon the age and gender, at least 21 to 38 grams of fiber intake in a day is must for good health. Fiber is found in:
- Good sources of fiber are found in whole grains, wheat cereals, barley, oatmeal, beans, and nuts, vegetables such as carrots, celery, and tomatoes, and fruits such as apples, berries, citrus fruits, and pears.
- There is no fiber in foods such as meat, dairy, and sugar. Refined foods, such as white bread, white rice, and pastries do not or contain very little amount of fiber.
You must be eating most of the foods mentioned above but now you know the benefits they provide to your body. Eating foods rich in essential nutrients prevents your body from various diseases. Calcium protects your bones, fiber prevents heart diseases and diabetes, protein rich foods protect you from obesity and carbohydrates keep certain types of cancer away. Eating the right food will keep away many of the disease from your body. Watch your sugar and salt intake as well to maintain stable sugar levels and blood pressure levels.
In a nut shell include foods like whole grains, fruits, vegetables, dairy products, meat, fish, beans and nuts in your daily diet to stay strong and healthy.
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