healthy diet

A Healthy Diet is a Proper Life, A Healthy body is a Beautiful Body

A Healthy Diet is a Proper Life

People usually confuse a healthy diet with weight loss diet. People think healthy diet means you need to take the food that helps you in losing the weight, which is certainly not true!!

HEALTHY DIET MEANS TO CONSUME FOOD IN A PERFECT QUANTITY FROM ALL THE FOOD GROUPS.

By healthy diet we mean to consume food in a balanced quantity from all the food groups and get the nutrients that our body require in the daily base. We all know very well that except breast milk no other food contains all the nutrients that are required by the body, thus we need to make a balanced healthy food plan in order to get those. A huge population all around the world is encountering the problem of obesity and this is all because we don’t go through a balanced diet, women are suffering more through this issue. So just by making small changes in your daily diet you can easily make your life healthy and reduce the risk of medical problems and more than that obesity.

A balanced Diet and the Food groups

Healthful eating can only be done by a balanced diet. And a balanced diet means to have a proper quantity of food from all the 5 food groups.

Whole grains

Whole grain is given propriety in all the food groups because of fibers present in it. Fibers are very beneficial for the body and more than that they help the stomach to feel full. Following are the foods present in this group

  • Cereals
  • Pasta
  • Wholemeal bread

Tip: before buying make sure the packaging mention “whole” or “whole grains” in the nutritional information box.

Fruits and vegetables

If you are looking for fiber, minerals and vitamins altogether then fruits and vegetables are the richest source. They are available in different calories and the calories can help you in maximizing the intake of nutrients. At least 8 or more than 8 servings are recommended by the American Heart Association on daily basis. For a person who consumes 2000 calories per day this makes 4.5 cups on average.

The juices available in market that are labelled as “100 percent” are part of the groups but not the others. Yet eating whole vegetables or fruits is a batter option and it will provide more fiber to the body. Intake of fruits and vegetables help in fighting against many diseases such as cancer, type 2 diabetes and heart diseases.

Protein

The excellent source of protein is

  • Eggs
  • Fish
  • Meat
  • Chicken

And for vegetarians

  • Soya
  • Corn
  • Nuts
  • Beans

Proteins are one of the most essential nutrients for the human body as they play a vital role in repairing the body tissues and muscles. The foods in this food groups are also rich in Zinc, Magnesium and Iron.

Dairy

If you want healthy bones and teeth then Calcium is your requirements that can be fulfilled by dairy products only. Dairy products are full of calcium. They include

  • Milk
  • Cream
  • Butter
  • Yogurt
  • Cheese

But if you are on a weight loss dietary program you are recommended to have Low fat, cheese, yogurt or milk.

Fats

Fats are important for skin, joint healthy and hair. They help in absorbing certain vitamins, are source of energy and keep the brain healthy. There are different types of fats, saturated and unsaturated.

  • Saturated fats are present in fried foods, fatty meat and in cream. But consuming too much of saturated fats can lead to heart issues.
  • Unsaturated fats are present in fish oil and avocado these are good fats and help in reducing the bad cholesterol from your body.

According to World Health Organization a normal human should not consume more than 30 percent of fats in his daily intake of calories.

Sugar

Too much of sugar intake can lead to obesity, heart diseases, diabetes, and many other health issues. The American health association recommends less than 6 tea spoons sugar for women and less than 9 teaspoon for men on daily basis.

Sugar is naturally available in fruits or can be added as sweetener as well. All the fruits contain sugar in them that is not harmful but the sugar added as sweetener can lead to many problems.

Why women need to eat healthy?

Beauty and looking beautiful is all we need!!! Right. Yes and for getting that healthy food and a healthy life is very important. A well balanced diet provides

  • Energy for doing daily basis task efficiently
  • Help in preventing diet related issues
  • Helps in staying strong
  • Helps in growth of hair and body

For women it is important to stay active and healthy all day long no matter if you are a house mom or a working lady a perfect diet is all we need. A healthy diet maintains a healthy weight, and a light tension free body. Deficiency of minerals and vitamins can lead in weakening of your immune system.

NO TO SUGAR NO TO DIABETES

All over the world women are suffering from diabetes type 2 because of improper and unbalanced diet with high intake of sugar. By maintaining a balanced and healthy diet that is full of proteins and rich in fibre that is available in whole grains the risk of getting diabetes can be lowered very easily.

Healthy heart a better heart

Maintaining blood cholesterol level, blood pressure and keeping your heart safe from heart disease is very important and it can only be done if you take food that is low fat dairy, whole grain, fruits and vegetable full of fiber. If you are suffering from high blood pressure and high cholesterol then you are taking saturated fats and salt in your diet more than requirement.

For preventing heart diseases in take of fish weekly can help you a lot. Have a portion of fish once a week mostly salmon or trout can help you much. The omega 3 fatty acids in the fish are very helpful for your heart to work healthy and stay healthy.

Strong bones strong life, healthy teeth beautiful smile

Osteoporosis is very common in females especially after menopause. Thus a diet rich in calcium is very necessary for the women. Calcium is found in dairy products but it is also available in

  • Tinned salmon, pilchards and sardines
  • Vegetable in dark green colors
  • Calcium fortified foods

For absorbing calcium in your body vitamin D helps a lot. The best way to provide your body with vitamins D is sunlight, but many foods contain high source of vitamins D as well such as cereals, and fish.

Balanced weight a perfect Body

Women with a perfect toned up body looks more beautiful and attractive. A balanced diet can help you to fight against obesity. Eating food with high fiber will help you in having less room for sugars and other fatty foods.

Balanced hormones less mood swings

A healthy balanced diet helps in keeping your hormones in a place. Women are facing PCOS and other hormonal issues because of having more of oily fast foods rather than balanced and healthy food. A balanced diet can save your hormones and keep them in place and perfect amount.

For every woman a healthy and balanced diet is very important with a good exercise at least 4 times a week.

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