WHAT IS A HEALTHY DIET?
Eating healthy diet is not about staying unrealistically thin, or depriving yourself of the food you love. It’s about feeling good, improving your health, and boosting your mood. A healthy diet is necessary for health and nutrition.
A healthy diet comprises a combination of different kinds of food. These include:
Staples (wheat, barley, rye, maize or rice) or starchy tubers (potato, yam or cassava).
Legumes (lentils and beans).
Fruits and vegetables.
Meat, fish, eggs, and milk.
WHAT ARE THE BENEFITS OF EATING HEALTHY DIETS?
Reduced cancer risk (diet rich in fruits and vegetables help to protect against cancer.)
Helps in diabetes management. Eating a healthy diet helps a diabetic person to reduce weight, maintain blood glucose level and keeping blood pressure.
Healthy diet keeps bones and teeth strong.
Betters mood of people. High glycemic load cause depression and fatigue. Vegetables, fruits, and whole grains have a lower glycemic load.
A healthy diet prevents dementia (improved memory.) Vitamin D, C, and E improves memory.
Gut health is improved. Certain bacteria produce vitamin K and B, which benefit the colon. A diet low in fiber and high in sugar and fats alters gut microbiome, increasing inflammation.
Ensure restful sleep. Reducing the consumption of alcohol and caffeine help in getting a good night’s sleep.
HERE’S WHAT YOU NEED TO KNOW ABOUT EACH MEAL:
Daily menu planning isn’t difficult as each meal have some protein, fat, complex carbohydrates, and little of fat.
Eating breakfast will help you start your day with plenty of energy. A mid-morning snack is optional. Lunch is something you eat at work, so choose healthy clear food like sandwich or fresh salad. A mid-afternoon snack is optional too. Dinner is a time when we usually over-eat, so take protein, starch, fruits, and vegetables equally.
WHAT SHOULD I EAT EVERY DAY?
6 to 8 servings of grain.
2 to 4 servings of fruits and 4 to 6 servings of vegetables.
2 to 3 servings of milk, yogurt, and cheese.
2 to 3 servings of meat, fish, beans, eggs, and nuts.
Use of fats, oils, and sweets should be less.
HOW MANY CALORIES YOU NEED IN A DAY?
Need of calories depends on sex, age, body type, and physical activity.
Children ages 2 to 8 need 1,400-2000 calories a day. Active women ages 14 to 30 need 2,400 calories a day. Sedentary women ages 14 to 30 need 1,800 to 2,000 calories a day. Active men ages 14 to 30 years need 2,800 to 3,200 calories a day. Sedentary men ages 14 to 30 years need 2,000 to 2,600 calories a day. Active men and women over 30 years need 2,000 to 3,000 calories a day. Sedentary men and women over 30 years need 1600 to 2,400 calories a day.
Emaan has been working with writing challenged clients for over 1 year. She provides writing and editing services.Her educational background in family science and journalism has given her a broad base from which to approach many topics. She especially enjoys preparing resumes for individuals who are changing careers.