In modern times of busy hard working life and chasing money to curve out a decent enjoying lifestyle, you are exposed to extreme stress and health hazards, jeopardizing living healthy life. Enjoying mouthwatering food may be a burning desire fraught with the danger of obesity, diabetes and other medical complications whereas poor nutrition may result in lack of energy in you exposing you to another set of health hazards.
Therefore comes the talk of balanced diet for healthy living. Balanced diet does not mean depriving you of your favorite food or limiting your calories with a view to emaciating your body. A balanced diet plan is followed so that you remain healthy, charged with energy and have a great feeling in your body all the hours.
Our food intake should be keeping in mind controlling the following dietary ingredients.
- Fiber: Inclusion of fiber is very good for healthy living. Fiber in diet is not absorbed by intestine during digestion but helps in proper working of digestive tract providing you with roughage to control your appetite thereby reducing the chances of diabetes and heart disease. Plenty of fiber should be added in your balanced diet plan. It is available in whole grains, green vegetables, beans etc.
- Fats: Food with high fat content gives your bloodstream more cholesterol. This in turn tends to choke your arteries exposing you to the risk of heart attacks strokes. To reduce fat in your diet, use of whole fat dairy products, processed food, meat and deep fried food need be avoided and replaced by toned dairy products, fish, lean meats, nuts and seeds. So try to avoid fat content for healthy living.
- Proteins: Proteins are must for providing our body with 20 essential amino acids needed for building body cells own protein chain. Animal based foods like meat, eggs, milk etc are good source of protein along with Soya, nuts, peas etc on the plant side.
- Carbohydrates: Carbohydrates are needed in fair amount to keep your energy levels intact in your body. Carbs can be subdivided into two groups viz, Good Carbs and Bad Carbs.
a) Bad Carbs: Bad carbs are the ones that are processed for fast cooking. White flour, white rice and refined sugar are examples of bad carbs. These are much devoid of fibers and nutrients and digested fast resulting in quick rise of blood sugar level. Use of these types of carbs over the years may cause weight gain, diabetes and associated complications.
b) Good Carb: Good carbs are available in plenty in whole grain, beans, vegetables and fruits. These are digested slowly preventing quick rise (and fall) of blood sugar and insulin levels, prevents obesity as well as blockage of arteries and even colon cancer. Further, whole grains preparations are rich in anti-oxidants, have natural taste and are delicious as well as satisfying. Therefore whole grain should be made an important part of meals.
Here are some diet tips for healthy living:-
- Proper Calorie Intake: The average calorie requirement per day is 2000 Kcal. However it depends on your body frame, age and physical activity. Fruits and vegetables are lower in calorie but are full of fibers, minerals vitamins. Use them to manage calorie intake.
- Use Leafy Green Vegetables for healthy living: These are a good source of minerals like, Calcium, Magnesium, Potassium, iron and vitamins A, C, E, K. These vegetables. Eat plenty of these to strengthen your cardio-vascular and respiratory systems.
- Take Enough Fruits: Take variety of fruits in your diet. They provide us natural sugars, vitamins, minerals etc and being low in calories do not add to body weight.
- Take Sugar and Salt Sparsely: Since we get sufficient salt and sugar naturally from our diet, use of external sugar and salt should be limited to as an occasional treat. High sugar intake causes hypoglycemia, diabetes, osteoporosis etc. in the long run. Salt in sodium not only raises blood pressure, it causes calcium to excrete in urine exposing you to the danger of osteoporosis. Limit external Salt intake to one teaspoonful only.
This article is just a general dietary outline for healthy living. You need to consult a doctor for actual diet chart suitable for living a healthy satisfying life.
