A Guide To Eating Healthy

Eating healthy is a habit which is not as tough as many people think. A diet is not a food plan for weight loss, but it means the type of food and the quantity of food we eat. Healthy eating means consuming food which is nutritious and balanced. A balanced diet includes not just one group of food but various food groups which provides excellent health. It is essential that you consume fruits, vegetables, lentils, etc. and avoid processed food. Eating right by making smart choices can reduce the risk of strokes, heart attacks and diabetes.

Foods that should be consumed
Any food which is naturally grown, that humans have been eating for a long time is right for health. There is a myth that some tubers like potatoes, rice, oats, etc. should not be consumed no matter what. That is not the case, a healthy person who has a healthy weight and does exercise need not give up eating tubers, but a person who is overweight is advised to consume foods which are high in carbs.

Below are some of the foods you should eat.

Fish and meat: This food is very rich in omega- 3 fatty acids and many other nutrients which is not only healthy but very filling too.
Chicken, beef, pork, etc. are natural foods and they are good for health provided they are unprocessed, and these animals eat food that is natural.
Eggs: The egg yolk which is high in protein is a very healthy option for those who do not like to eat meat. Apart from this it also contains omega 3.
Fruits and vegetables: Vegetables contain a lot of fiber that is needed for the body, eat a few portions of vegetables daily. Fruits are rich in vitamins, and they increase the variety in your diet. Some fruits are very rich in sugar and hence should be consumed in moderation if you want to lose weight.
Nuts: Some nuts like peanuts, walnuts, almonds are low in calories and rich in nutrients, but irrespective of it you should take it in small portions.
Dairy products: Yogurt, cheese, cream and milk are rich in calcium and very healthy.

Food to avoid:

  • Sugar and sweeteners: Sugar can cause a weight gain which further leads to obesity and related diseases. It can also cause heart-related disease. Avoid sugar as much as possible as it can be very addictive.
    Avoid use of sweeteners in your drink or food as research says that use of them increases the risk of obesity and other related diseases.
  • Bread and pasta: Avoid bread as much as possible even if it made from whole grains like wheat as it contains gluten. If you are in a weight loss program, then avoid even rice, oats and pasta. People with average weight can have a portion of rice or oats.
  • Oils and fats: Some oils made from soy, corn, etc. contain a lot of processed lipids and unhealthy fatty acids which is harmful to your health. Some processed foods contain trans-fat which can be detrimental to your health.
  • Processed foods: Store bought, or canned foods are processed food which contains a lot of preservatives and hence unhealthy.

How To Find The Diet That Works For You?

All over the world people are fussing over diet. The whole meaning of diet changed and has turned into eating food which promotes weight loss, whereas the actual definition of diet is food that is taken by a person. No matter how scientific and sound your diet program is, or how fast you can lose those extra pounds what you should consider is whether you can stick to that program forever. The success of a good diet program is not about what you should eat or not eat but whether you can continue with the plan that works for you.

Universal principles in all nutrition plans:
When you dig deep and look at all the diet plans available on the internet or the ones provided to you by nutritionists is that they all have a few universal principles which are a plan which is sustainable. These are listed below

  • All diet plans talk of whole foods, the purpose behind it is to eliminate junk food or processed foods.
  • These plans also talk about the portions and quality of each food; this emphasis is because you need food to not just sustain but equip you to eat food for a healthy body and sound mind.
  • When you eat food, which is right in fiber, you feel satiated and thus helps you to control the intake of food.

Listen to your body: You know your body like no one else. You may not be successful in achieving your goals based on the diet the other person successfully followed. Eating is a preference, and your choice is different from others, so how often and how much you eat should be dictated not by a clock but on whether you are hungry or not. Do not eat for the sake of eating, eat only when you are hungry and eat as much as your body wants.

Eat based on your body type: Eat food that your body can handle, you may be eating the most nutritious food, but if the stomach is unable to digest it then it serves no purpose. Find out the body type you possess and based on that create a diet plan.

Ectomorphs: This body type has a metabolism which is on the higher side. Their body is very tolerant of carbohydrates. These people will have been lean and tall body just like an athlete. They do well even with a small amount of protein and fat.

Endomorphs: People with this body type have a slow metabolism, and they tend to accumulate fat as well as mass and look like bodybuilders. These people tend to need fewer carbs and more fat.

Mesomorphs: These are people who can build muscle as well as have low fat in their body. The best diet for them is a mix of carbs, protein as well as fats.

Though it is rare for people to fall into one single category, they usually have a mix of all. Conducting a test on the type of body will help your intake nutrition based on the kind of body.