Following a healthy diet may seem difficult, but it is important to lead a healthy life. Nutritious and well-balanced diet along with physical activity is the foundation of good health. A healthy diet can not only help in maintaining good health, but helps to maintain weight, reduce fatigue, stay away from diseases and live longer. In addition, the nutrients in the foods you eat support your activities of daily living, protect your cells from environmental damage, and repair any cellular damage.
In fact, eating healthy is not difficult. There are many healthy foods that are tasty, easily available and can help meet your daily nutritional needs.
What is Healthy Food
A healthy foods means that are rich in nutrients such as vitamins, minerals, iron, fiber, protein. Diets that work to keep you healthy and keep you away from diseases.
Benefits of Healthy Food
- You can lead a long and healthy life by following a healthy diet.
- Eating healthy not only keeps your body healthy but also boosts your mind.
- Eating good food for health makes the body strong.
- Healthy foods keep bones strong.
- Nutritious food plays an important role during pregnancy.
- Green vegetables and fruits prevent serious physical problems like obesity, cancer, diabetes, heart disease. Especially foods that have high fiber content.
- Consumption of potassium-rich foods may reduce the risk of kidney stone and blood pressure.
What should be the Target for You
There is a BMI (Body Mass Index) test of the body, which shows how much fat percentage and how much is the muscle percentage in our body. If your weight has reduced, but the fat percentage is much more and the muscle percentage is less. So it’s bad for you. Our target should be muscle percentage more than the fat percentage. Then your mind will be active, brain will work at optimum level and body will be at energetic mode.
Below we are telling you about the healthy diet of the whole day. By following this you can keep yourself healthy and fit. However, we are sharing this as an example for you. You can also make changes according to you.
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After getting up in the morning
Lukewarm a glass of water, squeeze half a lemon in it, add a spoon of honey and drink. By doing this your body will be charged up. It also helps to cleanse the stomach completely. After that Eat orange, lemon, banana or any other fruit that suits you. Banana is the best option, because it does not take any time to remove it’s peel.
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Don’t skip breakfast
Breakfast is necessary at the beginning of the day, but many people leave the house in a hurry without having breakfast. Breakfast should be done between 8 to 10AM. It is good to have healthy things in breakfast like poha, oatmeal, idli. It is light in digestion and is rich in many nutrients. This gives your body energy, as well as makes muscles and bones strong. It also happens that people eat anything in the name of breakfast. Keep in mind that by doing this you do not get a balanced shape, which causes problems like obesity, weakness etc. You can take the green tea before or after 1 hour of breakfast.
Non-Veg – Brown Bread – omelette or boiled egg.
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Lunch
Lunch should be done between 1 to 2PM.
Vegetarian – Two to three rotis, lentils, a little rice, a mix vegetable or vegetable of your choice, salad and yogurt.
Non-Veg – Balanced dal, rice, fish / egg / chicken curry, two to three rotis and salads.
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4 to 5PM in the Evening
Herbal tea or coffee can be taken along with peanuts, makhane, puffed rice or boiled gram.
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Dinner
Dinner should be done between 7 to 8PM.
Vegetarian – Three to four rotis, a vegetable, lentils, salad.
Non-Veg – Three to four bread and eggs or chicken or fish curry, salad.
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Before bed
A glass of hot milk, if desired, you can also add cardamom or turmeric to the milk.
Healthy Food List
Below some healthy foods that are easily available in the market, which you can keep yourself healthy by including in your diet:
1. Fresh fruits
One cannot rely solely on grains to meet a healthy diet. You can use fresh fruits as a nutritious food, as they are nutritious as well as tasty. You can easily incorporate these into your diet, as they become readily available and do not require much preparation to eat. Let us know about fruits used as a healthy diet.
Apple
Along with fiber and vitamin C, good amount of various types of antioxidants are present in the apple. If you feel hunger even after eating, then Apple can be a good option for you.
Avocado
They are different from other fruits because they contain a good amount of healthy fats instead of carbs. Apart from these, avocados have good amounts of potassium, fiber and vitamin C. Due to your good taste, you can include it in your healthy diet.
Orange
Orange is known for vitamin C. Apart from this, fiber as its nutritional properties is a good source of antioxidants.
Strawberries
Strawberries are a healthy diet for those who want to lose weight due to their very low intake of carbs and calories. Strawberries contain good amounts of vitamin C, fiber and manganese, which make it a healthy diet.
Banana
Banana is considered the best source for a good amount of potassium. They also contain high amounts of vitamin B6 and fiber.
2. Green Vegetables
Many people do not like green vegetables much in food, but they forget how much they can benefit from them. The vitamin, calcium, mineral, antioxidant properties present in vegetables work to protect the body from obesity, heart disease and many serious diseases. For a healthy life, green vegetables should be included in the daily diet.
3. Soup
Be sure to include soup in your diet, especially when you are upset with your increasing weight. By incorporating soup into your diet with regular yoga or exercise, you can prevent the problem of obesity. Along with this, sometimes you can also take the soup in your one time diet because it is light.
4. Milk or milk products
Milk contains many nutrients such as calcium, vitamin A, vitamin B12, potassium, magnesium, zinc. Milk works to strengthen bones and prevent diseases like heart diseases, diabetes, blood pressure.
5. Non-Veg
It is believed that non-veg is bad for health, which is totally wrong. Its proper amount is also very important. Non-veg contains high protein. Apart from this, egg is also very beneficial. Both the white and the yellow parts of the egg are very beneficial. Fish, chicken, all should eat proper amount, it provides all kinds of nutrients in the body.Cholesterol is low in it, omega 3 and fatty acids are also abundant. Non-veg should be cooked by boiling, steam, grilled, roasted or baked. Frying chicken and eating it causes harm to the body, and also becomes very heavy.
6. Water
Take 12 to 15 glasses of water. Do not take too much cold water. And take maximum quantity of water at the time of day i.e. before 7 in the evening. After this do not drink more than 1-2 glasses.