What is a healthy diet, its benefits and diet Good chart
healthy diet, its benefits Apart from the basic need of the body, ‘food’ has now become a thing to satisfy the mind of the people. Some people eat when they are hungry, while others eat just to taste the food.
what is healthy diet, its benefits However, in the midst of all this, if you are asked whether you consume nutritious food, then you may get confused for a while. This is a serious topic, so it is important to consider it for better health. Let us know what is good food for health and what are the benefits of healthy food.
healthy diet, its benefits Let’s start this article with the question, what is a healthy diet? Many of you must be having a dilemma that in today’s time such thing as healthy food is almost non-existent and even if it is, it might not taste good. Therefore, below we are giving you complete information about healthy diet.
Contents hideWhat is a healthy diet, its benefits and diet Good chart
table of contents
What is a healthy diet – What is Healthy Food
Benefits of Healthy Diet – Benefits of Eating Healthy Food
Sample Healthy Diet Chart
Healthy Food List – Healthy Food List
Foods that should not be eaten at all – Foods to Avoid in Healthy Diet
Some more tips for healthy eating – Other Tips for Healthy Diet
What is a healthy diet? its benefits and diet Good chart
Healthy diet means such foods, which are rich in nutrients like vitamins, calcium, proteins. Foods that work to keep you healthy and fit and keep you away from diseases. Healthy diet can be divided into five categories (1):
green vegetables and legumes
fruit
meat-fish, poultry products
Cereal
Milk products like cheese, curd
In the next part of the article, know what are the benefits of eating good food for health.
A Benefits of Healthy Diet – Benefits of Eating Healthy Food
The benefits of a healthy diet are many which we can know through the following points –
Eating healthy not only keeps your body healthy but also makes your mind sharp (2).
Eating good food for health makes the body strong.
Healthy diets keep bones strong.
Nutritious foods play an important role during pregnancy.
Green-vegetables and fruits prevent serious physical problems like obesity, cancer, diabetes, heart disease. (3). Especially those foods that have a high amount of fiber.
Consuming potassium-rich foods can reduce the risk of blood pressure (4).
Next we are sharing with you a list of healthy diet charts.
Sample Healthy Diet Chart
Below we are sharing with you the diet chart of healthy food, although sharing it as an example for you. You can also make changes to the foods mentioned in this chart.
|
TIME TO EAT |
WHAT SHOULD WE EAT |
| Waking up in the morning – around 6 to 7 am | Eat orange, lemon, lime or any other fruit that suits you |
| Breakfast – between 8 and 10 am | Non-vegetarian – Brown Bread – Omelette or Boiled Egg or Vegetarian – Paratha, Poha or Upma with low oil and accompanied by tea, coffee or green tea. |
| Brunch – between 11 am and 12 noon | Any seasonal fruit of your choice or a bowl of fruit salad and some dry fruits (almonds, cashews, raisins etc.) in moderation. |
| Lunch – Between 1 to 2 pm | Non-vegetarian – Lentils, rice, fish/egg/chicken curry in moderation, two to three rotis and salad. Vegetarian – Two to three rotis, dal, some rice, a mix vegetable or vegetable of your choice, salad and curd. |
| evening snack between 4 to 5 pm | You can take herbal tea or coffee along with peanuts, makhana, puffed rice or boiled gram. |
| dinner between 10 and 11 o’clock | Non-vegetarian – 3 to 4 rotis and egg or chicken or fish curry, salad. Vegetarian – Three to four roti, one vegetable, dal, salad. |
| before sleep | A glass of hot milk, if you want, you can also add cardamom or turmeric to the milk. |
its benefits Healthy Food List – Healthy Food List
Know below some such healthy food which are easily available in the market, which you can keep yourself healthy by including in your diet.
Green vegetables – Many people do not like green vegetables much in food, but they forget that how much they can benefit from them. Vitamins, calcium, minerals, antioxidant properties present in vegetables work to protect the body from obesity, heart disease and many other serious diseases. Green vegetables must be included in the daily diet for a healthy life (5) (6).
Fruits – Like vegetables, fruits are also very important for health. Be it diabetes, blood pressure, cholesterol or weight loss, fruits will help you. In fruits, you must include apple, orange, mango and any one or two fruits of your choice in your food routine. Also, keep in mind that fruits should be consumed in a balanced quantity (5) (6).
Soup – Must include soup in your diet, especially when you are worried about your increasing weight. By including soup in your diet along with regular yoga or exercise, you can avoid the problem of obesity. Along with this, sometimes you can take soup in your one time diet as it is light.
Vegetable juice – Include potassium, vitamin, calcium rich vegetable juice in your diet. Vitamin C-rich juices not only increase the body’s immunity, but also help in quick healing of injuries and wounds. You can include carrot, tomato and green vegetable juices. Not only juices, but beverages like coconut water can also work to keep you healthy. Coconut water cools the body and can provide relief from stomach problems to a great extent (8) (9) (10) (11).
Legumes and pulses – Pulses and pulses rich in protein, fiber and other nutrients can act as a prevention against deadly diseases like blood pressure, diabetes. That’s why definitely include pulses and legumes in your daily diet (12)(13)(14).
Cereals – Cereals and cereal products like rice, wheat, oatmeal, corn, brown rice are considered essential for health. They work to supply energy in the body and protect you from diseases. That’s why it is important that you include bread, rice and other grain products in your daily diet (15)(16).
Milk or milk products – Milk contains many nutrients like – calcium, vitamin A, vitamin B12, potassium, magnesium, zinc. Milk works from strengthening bones to preventing diseases like heart diseases, type 2 diabetes, blood pressure ( 16 ), ( 17 ).
Along with this, try to use low fat or fat free milk because high saturated fat can put the body at risk of increasing harmful cholesterol. Although this has been said in earlier research, there have been some changes in the recent new research, which has resulted in saying that full cream milk can be beneficial for the heart (18), although there are mixed reactions. If you do not like milk, you can use milk products like paneer, cheese and other ingredients. However, if you are allergic to milk, you can use soy milk, almond milk instead ( 19 ), ( 20 ). Apart from this, you can also talk to the doctor about this.
Egg – Egg rich in proteins, minerals, vitamins, antioxidants and many other nutritious elements not only gives energy to the body but also keeps it healthy. Eggs are one of the foods that naturally contain vitamin D. It can prevent cognitive problems by helping in the brain development of humans. Sometimes memory starts to weaken with age, so if you want your memory to be correct with increasing age, then do not forget to include eggs in your diet ( 21 ). Eggs can be consumed by children, old people, young people of almost all ages ( 22 ). However, if someone has an allergy problem, then they should consult a doctor once before consuming eggs.
Meat – Like green vegetables and fruits, meat is also very important for a healthy body. It not only contains protein but also contains zinc, which improves immunity, makes skin healthy and works to maintain reproductive health. Not only this, meat also contains vitamin B12 and omega-3 which can be useful for nervous system, heart and brain health (23).
Fish – If you do not want to include meat in your diet, then you can consume fish. It has been observed that the risk of diseases like asthma is reduced to a great extent in children who consume fish. The omega-3 present in fish is beneficial for the brain and vision. Not only this, consumption of fish can also reduce the risk of forgetfulness like Alzheimer’s. Fish can be consumed in controlling blood sugar in diabetic patients (24). However, always choose the fish that contains less mercury because consumption of fish with high mercury content can be harmful.
Apple Cider Vinegar – Apple Cider Vinegar can be helpful in reducing weight. Not only this, it can reduce the level of blood sugar. However, some precautions should be taken during its consumption and it should be consumed in a balanced quantity ( 25 ).
Dark Chocolate – Consuming chocolate can also be beneficial for health. if you have heart diseases
what is foods that should not be eaten at all
Fried food – Fried food can be fatal for the body. Eating fried food can lead to heart problems, obesity, diabetes and many other diseases. So stay away from them as much as possible and if you like fried food very much, then you can eat homemade fried food, for which you can use olive oil or sunflower oil (27), ( 28). Try to limit their intake.
Sweet foods – Sweet foods like sweets, ice creams, chocolates are favorite of people. But their consumption in uncontrolled quantity can be harmful for the body. Foods with high sugar not only increase obesity but also cause serious diseases like diabetes. Apart from this, they can also spoil your teeth. That’s why it is important that you limit their intake, (29).
Junk Foods – Junk foods like quick and easily available burgers, pizza, fries, patties are slowly replacing healthy diet today. But increasing dependence on these can be fatal for your health. Such foods can lead to obesity along with heart disease, type 2 diabetes, cancer and liver diseases. Therefore, avoid the consumption of junk foods as much as possible ( 30 ), ( 31 ).
Caffeine – Almost everyone has the habit of tea, coffee. Often people consume it to relieve stress. But their uncontrolled consumption can be harmful to health. Tea and coffee contain caffeine and excessive amount of caffeine in the body can cause problems like insomnia, headache, nausea, vomiting, anxiety. Therefore, consume these beverages in limited quantity as much as possible ( 32 ), ( 33 ), ( 34 ).
Cheese, Butter, Mayonnaise – As we mentioned above that consumption of milk products like paneer, cheese is also necessary for health. But in this you should keep in mind that eat foods like cheese, butter, mayonnaise occasionally in a balanced quantity. It is better to use low fat dairy products (35).
Soft drinks – The trend of drinking soda-rich beverages or soft drinks is visible in people of almost every age. This growing habit of soft drinks can become a matter of concern for health. Actually, the amount of sugar and caffeine present in it can be harmful to health. According to scientific research, consumption of soft drinks can cause health problems like obesity, loss of appetite, tooth decay. So stay away from these beverages as much as possible (36), (37), (38).
Preserved or Canned Foods – Avoid consuming canned or frozen peas, meat, fish and many other such things as much as possible. Its use can cause a disease called botulism. It is a fatal disease caused by a toxin produced by a bacterium called Clostridium botulinum. If the canned food is not kept properly then the risk of getting this disease can increase. It can even kill a person (39).
Alcohol – Avoid the consumption of alcohol as much as possible. Chronic alcohol consumption can cause fatal diseases like cancer, heart disease, diabetes (40).
After healthy and harmful diet, know further some more tips for healthy eating.
Some more tips for healthy eating – Other Tips for Healthy Diet
Oil-Spicy Foods – Avoid consuming oil-spicy foods as much as possible. Their continuous consumption can cause many fatal diseases, such as cancer, heart disease, respiratory problems (41).
Drink plenty of water – Lack of water in the body causes dehydration, which can lead to kidney problems, skin problems, vomiting, fever and many other problems. That’s why drink water as much as possible (42), (43).
Less Sugar – Sugar is essential for the body but consumption of foods containing more sugar can be harmful for the body. Due to this, teeth can get damaged, problems like obesity, diabetes can arise.
Fasting – Fasting can also be beneficial for the body. Along with reducing obesity, fasting can help in removing many other problems of the body. However, during fasting, you keep drinking water regularly, eat fruits, dry fruits so that energy remains in your body (44).
Through this article, you have already come to know how important good food is for health. Always remember that what you eat, the results of the same will be seen on your health. Now you must have come to know many things about healthy food. Therefore, if till now you were unaware of healthy diet, then now by knowing about them, include it in your diet. Apart from this, credit by Dt. Arpita Jain if you also have information or list of nutritious food, which is not mentioned here, then you must share it with us in the comment box.
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