When we talk about Healthy life like Losing or Gaining Weight or something related to fitness then the very first thing which arises in our mind is doing Exercise or going to gym. People often forget or they don’t realize how Important Balanced Diet is, how important you’re Eating Habit is, Yes Exercise is very important, but if your body doesn’t Receive Proper Amount of Vitamins, Nutrients, and minerals then your body cells, tissues and organs will not function or perform properly.
And as you all know if we are not healthy physically or mentally then the chances of succeeding in our life also become slim.
So today we will understand the importance of Perfect Diet and what are the things you must include and avoid in your diet plan, so let’s begin
1. Importance of Healthy Fat
People often think, that fat isn’t good for our Health, and we should avoid them in order to maintain healthy diet, but there are some fats which are Very healthy and which we must include in our meals and snacks on a regular basis. Let’s first understand what actually Healthy fat is “the phrase healthy fat “is usually refers to monounsaturated and polyunsaturated fats.
The reason it is known as healthy because it is beneficial related to heart health and they can benefit insulin and blood sugar levels.
Some of the Healthy fats are, Walnuts, olive oil is a great way to get mono-saturated fats in your diet; Avocados get their creamy texture from heart healthy Mono-saturated fats, peanut butter, almonds etc.
And let’s understand what Unhealthy Fat is; the very simple way to do this is to avoid Trans Fat, Avoid high cholesterol Foods entirely. Such as avoid Doughnuts, avoid high cholesterol foods.
Do include dairy, it is essential in the diet, it provides calcium for strong bones and also provides protein and vitamin D.
2. Avoid Lot of sugar and salt
Health problems are faced by many people nowadays, due to over consumption of sugar and salt, even reducing these by small amounts can make us healthier, it can help us to manage our weight better and can reduce the risk of chronic diseases, like heart disease, diabetes or kidney disease.
Avoid eating too many chocolates, and Try not to eat too much junk food.
According to American Heart Association (AHA), the maximum amount of added sugars you should eat in a day is Men 150 calories per day (37.5 grams or 9 teaspoons) and women 100 calories per day (25 grams or 6 teaspoons).
Too much consumption of salt can affect kidneys, which will affect our body function, and avoid alcohol consumption; it is very dangerous for health.
3. Include Protein
The best way to meet your nutrients need is through a balanced diet, which contains, lean meats, nuts, seeds, fruit, vegetables and healthy fat dairy products. Avoid too much of eating rice, too much consumption of rice can make you feel very tired and sleepy.
Protein is also known as Macronutrients, Our body requires large amount of protein to function properly,
Foods those are high in proteins such as, Eggs: whole eggs are among the healthiest and most nutritious foods, Almonds, Chicken breast, oats, cottage cheese, milk, Broccoli etc.
4. Vitamins and Minerals
Your Body needs vitamins for growth, Reproduction and to maintain overall good health, here vitamins are divided into two categories such as
a) Water soluble Vitamins which includes Vitamin C and Vitamin B And
b) Fat Soluble vitamins which include Vitamin A, D, E and Vitamin K.
Foods that are particularly high in vitamin A include carrot, sweet potatoes, winter squash, spinach, kale etc.
For Vitamin C and B go for fresh fruits such as oranges or cantaloupes etc.
Minerals are inorganic substances that are divided in to two classes, MAJOR and Trace; Based on how much your body needs to function properly.
Like you need major minerals in large amount and Trace minerals in small amount.
a) Major Mineral’s food such as Brazil nuts, cashew nuts, eggs, milk, green vegetables, whole-wheat bread, salmon, tuna, chicken, garlic onion. Etc.
b) Trace mineral food such as Unrefined Foods, especially liver, brewer’s yeast, whole grains, nuts cheeses (for Chromium mineral works closely with insulin to regulate Blood sugar)
And for Molybdenum Mineral which comes under Trace mineral go for (Legumes, Breads and grains such as leafy green vegetable, liver etc.), this works for part of some enzymes.
Carbohydrate is one of the main types of nutrients, they are most important source of energy for your body, and Carbohydrates are called simple or complex depending on their chemical structure. Simple carbohydrates include Sugars found naturally in foods such as fruits; vegetables, milk and Milk products, and complex carbohydrates include whole grain, bread, cereals, starchy vegetables and legumes. Many of complex carbohydrates are good sources of fiber.
6. Treat Time
After doing Diet for a long time, One day you can reward yourself, But while giving yourself a reward don’t forget that you need to be in Control, You can have a Chocolate or ice cream but in limit so that it doesn’t affect your diet plan.
If you want to understand the importance of balanced diet than do CHECKOUT My YouTube Channel SeeKen Jigyaasa there you will understand this topic more in detail, and do comment your views about This Topic. And don’t forget Not only Exercise But even Diet is Equally Important, or I will say Diet comes first and Exercise comes second. So do take care of your Health, Because Diet is very important for our Overall Growth.
As it Says HEALTH IS WEALTH.