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.