A healthy diet is crucial for healthy body and healthy mind. A healthy balanced diet includes a variety of foods. It usually includes plenty of vegetables, fruits, starchy foods, protein-rich foods, and some dairy foods.
The two essential elements of healthy eating diet are eating the right amount of foods and consuming a wide variety of foods. Let us see some useful tips for healthy eating diets.
Starchy foods form an important part of a healthy diet. Your diet should consist of at least one third of starchy foods. These foods are the major source of different nutrients in your diet.Some important starchy foods are whole grain bread, potatoes, barley, pasta, and brown rice. Consume sufficient whole grains as they are rich in antioxidants and phytochemicals, which help in protecting from several health problems like diabetes, certain cancers, and coronary heart disease.
The foundation of a healthy eating diet is the fruits and vegetables. Eat a wide variety of colorful fruits and vegetables. You should have at least 5 servings each day.Fruits may include berries, oranges, apples, grapes, cantaloupes, etc and vegetables include cabbage, broccoli, kale, mustard greens, carrots, onions, etc. Fruits and vegetables are loaded with antioxidants, minerals, vitamins and other vital nutrients.
Healthy eating diets contain limited salt, sugar, and refined grains. Do not consume excessive salt as it can cause high blood pressure and make you more prone to heart diseases. Salt intake should exceed 6 grams per day. Avoid too much sugar in your diet as it can cause tooth decay, osteoporosis, diabetes, headaches and depression.
A healthy eating diet must include healthy fats and avoid unhealthy fats. Healthy fats are needed for the nourishment of your brain, cells, and heart. Sufficient amount of monounsaturated fats are found in nuts, seeds, and plant oils like olive oil, peanut oil, etc. Polyunsaturated fats can be obtained from flaxseed oils and fatty fishes such as herring, salmon, etc. Avoid foods containing saturated fats and trans fats.
Include different types and quality sources of protein in your diet. These foods include beans, tofu, soy, eggs, chicken, etc. Also consume foods high in calcium and Vitamin D such as dairy products fortified with Vitamin D, collard greens, legumes, etc.Water is imperative for healthy diets. Drink at least 1.5 liters of water per day for good health. Exercise regularly and maintain a healthy weight and live a healthy life.