Diet – when we talk about our daily diet then people start thinking about eating anything is called a diet which is true upto some extent. But the actual diet meaning is a diet which is full of proteins, vitamins, minerals, fibers etc. There are many things which make the diet healthier like fruits, vegetables, non-veg, dairy products etc.
Actually, the key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use.
Also, If you eat or drink more than your body needs, you’ll put on weight because the energy you do not use is stored as fat in the body. If you eat and drink too little, you’ll lose weight.
You should also eat a wide range of foods to make sure you’re getting a balanced diet and your body is receiving all the nutrients it needs.
It’s highly recommended that men should have around 2,500 calories a day (10,500 kilojoules) and women should have around 2,000 calories a day (8,400 kilojoules). So here, we have a list of few things, which should be added in your diet to make it healthier.
EGGS
As we all know, eggs are one of the best and cheap source of high quality protein and many essential nutrients. Hence, this should be at the top in the menu of daily breakfast.
Chicken Breast and Fish
Chicken breast and fish is a good source of protein and contains many vitamins and minerals. So, eat at least 2 portions of fish a week, including at least 1 portion of oily fish. Oily fish are high in omega-3 fats, which may help prevent heart disease.
Green Veggies and fruits
Green veggies are full of vitamin A, vitamin K, vitamin E, vitamin C, vitamin B1, B2, B3, B5 and, B6, high mineral content– Minerals like iron, magnesium, potassium, zinc, calcium, phosphorus, and sodium.
And fruits are full of water, fiber, vitamins, and antioxidants. You should eat raw fruits rather taking them in juice form as it is more beneficial.
Use healthier cooking methods
It is recommended that instead of grilling or frying, use baking or roasting the food as to prevent the formation of harmful compounds.
The way, we prepare the food can drastically change the effect of the food. Grilling, broiling, frying, and deep-frying are all popular methods of preparing meat and fish formed which are linked to several health conditions, including cancer and heart disease. Healthier cooking methods are as follows.
Baking, broiling, poaching, pressure cooking, simmering, slow cooking, stewing.
Stop eating or replace the fast food
Everybody wants to eat outside in the restaurant but that eating shouldn’t be unhealthy. Like if your order French fries then I would recommend you to have baked potatoes instead of French fries.
Cut down the saturated fat and sugar
Saturated fat- the unhealthy fat which can cause fatty deposits in blood vessels, and that can further lead to heart disease and other health problems.
You need to add some fat in your diet, but it’s important to pay attention to the amount and type of fat you’re eating.
There are 2 main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.
On average, men should have no more than 30g of saturated fat a day. On average, women should have no more than 20g of saturated fat a day. Children under the age of 11 should have less saturated fat than adults, but a low-fat diet is not suitable for children under 5.
We found saturated fat in many foods, such as, fatty cuts of meat, sausages, butter, hard cheese, cream, cakes, biscuits etc.
Replace beverages having high sugar quantity either with sugar alternative or water
Beverages with high sugar content are the unhealthiest thing which we can drink.
And which may lead to several diseases like heart disease, obesity, type 2 diabetes. So, try to replace them either with sugar alternative or with water.
Cook at home and use healthy oils
Everyone likes to eat outside these days, but Intextfit recommends you to cook at eat at home often to stay fit. Also, highly processed seed and vegetable oils have taken over the household oil needs over the past few decades such as soybean, cottonseed, sunflower, and canola oils but these oils are high in omega-6 fatty acids but low in heart-healthy omega-3s. so replace these oils with extra virgin olive oil, avocado oil, coconut oil.
Stay Active
Good nutrition and exercise is very much needed for everyone to stay fit. Exercise has been the proven way to improve your mood, as well as decrease feelings of depression, anxiety, and stress. Aside from strengthening your muscles and bones, exercise helps you to lose weight, increase your energy levels, reduce your risk of chronic diseases, improve your sleep.
Few more tips for healthy diet:
Always eat more salads, fruits, drink black coffee, stay away from diet foods, eat slowly with proper chewing, keep your body hydrated.
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