Health is one of the most crucial things in our life. In this regard, we have to take care of our diet first. Most people don’t care about their food and diet and eat whatever they want. If you want an unhealthy life, then you can eat and consume more calories than your body needs. After that, you should be ready for the results (like diabetes and many other diseases).If you want to live a happy and healthy life, and then you should take great care of your diet and food. Here, one question needs to be answered: how can we take care of our health? The answer is simple—you can do this through a healthy diet plan. Now, you may ask how to make a healthy diet plan. Don’t worry; we’ll discuss a healthy diet plan in this article.
A simple rule about a healthy diet is creating a balance between the calories you consume and the calories your body needs. If you consume more calories than your body needs, it can lead to fat accumulation because extra calories are not used and are stored in your body as fat. A healthy diet fulfills a person’s body needs, provides all the necessary nutrients, and ensures you consume calories according to your body’s requirements. Since every person’s daily calorie needs are different:
- A man needs 2,000-3,000 calories per day
- A woman needs 1,600-2,400 calories per day
- For children, it is 1,000-2,400 calories per day, but this can vary depending on their age and activity level.
Healthy diet Guidance
1.Eat a variety of fresh produce
If you want to keep yourself healthy, fresh fruits and vegetables are an essential part of your diet. According to the World Health Organization (WHO), you should eat at least 400g of fruits and vegetables per day. This includes 2 portions of fruits and 3 portions of vegetables.
Important Points to Remember:
- You should include a variety of fruits and vegetables for the best nutrition.
- Fresh, frozen, canned, and dried types all count, but limit added sugar and salt.
Fruit juices and vegetable juices fall into this category. However, one glass of juice per day is enough. Drinking more than one glass can affect your teeth and lead to excessive sugar consumption.
2.Avoid dehydration
Water is an indispensable and fundamental element in our daily existence. There are many recommendations on the amount of water to drink daily. All of us must drink 7 to 8 glasses of water each day. Staying hydrated can help you in your weight loss journey and body weight management. You can include other fluids like low-sugar drinks; low-fat milk, blended smoothies, and fruit puree drinks in your healthy diet to keep yourself hydrated.
3.Minimize added sugar consumption
Less use of sugar is an important part of a healthy diet. If you use sugar too much, it can be the cause of fat gain. You know well what the consequences of fat are (heart diseases and diabetes). Let me clear a common confusion: we consider sugar that is added externally when we are preparing our foods. The common sources of such sugar are bread, jams, biscuits, canned fruits in syrup, packaged crackers, candy, soft drinks (sodas), honey, sweetened tea or coffee, and energy drinks, etc.
Now, how can we minimize sugar in our food? Below are a few key ideas to assist you.
- Prefer water rather than drinking soft drinks.
- Avoid keeping sugary drinks and snacks at home; choose nutritious options to promote healthier habits.
- Opt for fresh fruits instead of fruit juices or dehydrated fruits.
- Skip candy, cookies, cakes, and processed snacks.
- Replace sweet cereals with oatmeal, eggs, or plain yogurt topped with fresh fruit.
4.Limit your added salt consumption
Limited use of salt in your food can make your diet healthier. Most people don’t even know how much salt they are consuming or that it is already present in many packaged foods. When you buy packaged food, salt is often added to items such as:
- Instant noodles
- Canned soups
- Canned vegetables (with added salt)
- Ketchup
- Soy sauce
- Canned beans
- Processed cheese slices
Excessive use of salt can lead to high blood pressure, which increases the risk of heart diseases.
Daily Salt Consumption Guidelines
- Adults: 5 grams of salt per day (about 1 teaspoon).
- Children 1 to 3 years old: 2 grams of salt per day.
- Children 4 to 6 years old: 3 grams of salt per day.
- Children 7 to 10 years old: 5 grams of salt per day.
- Children 11 years and older: Same as adults, 5 grams per day.
5.Never skip breakfast
A false notion that is very popular among some people is that they think if they want to lose weight or keep themselves healthy, they can do this by skipping their breakfast. But it is completely wrong. This can increase weakness in your body. So, don’t fool yourself and never skip your breakfast, but make your breakfast healthy. Your breakfast must be fiber-packed and fat-free. Sugar and salt consumption should also be balanced in your breakfast.
6.Prioritize protein in your diet
Protein is the king of your diet because of its ability to varnish your hunger and offer sustenance to your body. So you must prioritize protein in your diet.
Main source of protein are given as follows
- Chicken breast (skinless)
- Turkey breast
- Fish (such as salmon, trout, and tuna)
- Eggs (especially egg whites)
- Low-fat dairy (like Greek yogurt, milk, and cheese)
- Beans
- Nuts
7.Add physical exercise to your routine
Adding exercise to your daily routine along with a healthy diet can be more beneficial for you. Exercise helps you burn calories and also makes you fit and healthy.
There are many other benefits of exercise, such as helping with weight loss, stress management, and promoting mental wellness.
