HEALTHY DIET
By BaapG
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Eating a
healthy, balanced diet is one of the most important things you can do to
protect your health. In fact, up to 80% of premature heart disease and stroke
can be prevented through your life choices and habits, such as eating a healthy
diet and being physically active.
A healthy diet can help lower
your risk of heart disease and stroke by:
improving your
cholesterol levels
reducing your
blood pressure
helping you
manage your body weight
controlling
your blood sugar.
Eating a
healthy diet doesn’t have to be overly complicated. While some specific foods
or nutrients have been shown to have a beneficial effect on mood, it’s your
overall dietary pattern that is most important. The cornerstone of a healthy
diet pattern should be to replace processed food with real food whenever
possible. Eating food that is as close as possible to the way nature made it
can make a huge difference to the way you think, look, and feel.
Simple Steps to a Healthier
Diet
1. Eating lots of
vegetables and fruit.
This is one of
the most important diet habits. Vegetables and
fruit are packed with nutrients (antioxidants, vitamins, minerals
and fibre) and help you maintain a healthy weight by keeping you full longer.
Aim for 7-10
servings of vegetables and fruit every day .
2. Eating a variety
of foods that provide protein.
Foods with
protein include fish, beans and lentils, tofu, dairy products
and lean meat. Protein helps build and maintain bones, muscles and skin.
Eat protein
every day.
3. Choosing whole
grain foods more often.
Whole grain
foods include whole grain bread and crackers, brown or wild
rice, quinoa, oatmeal and hulled barley. They are prepared using the entire
grain. Whole grain foods have fibre, protein and B vitamins to help you stay
healthy and full longer.
4. Avoid highly and
ultra-processed foods.
Highly
processed foods, often called ultra-processed are foods that are changed
from their original food source and have many added ingredients. During
processing, often important nutrients such as vitamins, minerals and fiber are
removed while salt and sugar are
added. Examples of processed food include: fast foods, hot dogs, chips,
cookies, frozen pizzas, deli meats, white rice and white bread. Learn more
about ultra-processed foods
5. Avoid sugary
drinks
Sugary drinks
including energy drinks, fruit drinks, 100% fruit juice, soft drinks and
flavored coffees have lots of sugar and little to no nutritional value. It is
easy to drink empty calories without realizing, and this leads to weight gain.
Avoid fruit juice,
even when it is 100% fruit juice. Although fruit juice has some of the benefits
of the fruit (vitamins, minerals), it has more sugar than the fruit and less
fiber. Fruit juice should not be consumed as alternative to fruits. Canadians
should eat their fruits, not drink them.
#The fundamentals of healthy
eating
While some
extreme diets may suggest otherwise, we all need a balance of protein, fat,
carbohydrates, fiber, vitamins, and minerals in our diets to sustain a healthy
body. You don’t need to eliminate certain categories of food from your diet,
but rather select the healthiest options from each category.
Protein. gives you the energy to get up and go—and keep
going—while also supporting mood and cognitive function. Too much protein can
be harmful to people with kidney disease, but the latest research suggests that
many of us need more high-quality protein, especially as we age. That doesn’t
mean you have to eat more animal products—a variety of plant-based sources of
protein each day can ensure your body gets all the essential protein it needs.
Fat. Not all fat is the same. While
bad fats can wreck your diet and increase your risk of certain diseases, good
fats protect your brain and heart. In fact, healthy fats—such as omega-3s—are
vital to your physical and emotional health. Including more healthy fat in your
diet can help improve your mood, boost your well-being, and even trim your
waistline.
Fiber. Eating foods high in dietary
fiber (grains, fruit, vegetables, nuts, and beans) can help you stay regular
and lower your risk for heart disease, stroke, and diabetes. It can also
improve your skin and even help you to lose weight.
Calcium. As well as leading to
osteoporosis, not getting enough calcium in your diet can also contribute to
anxiety, depression, and sleep difficulties. Whatever your age or gender, it’s
vital to include calcium-rich foods in your diet, limit those that deplete
calcium, and get enough magnesium and vitamins D and K to help calcium do its
job
Carbohydrates . are one of your body’s
main sources of energy. But most should come from complex, unrefined carbs
(vegetables, whole grains, fruit) rather than sugars and refined carbs. Cutting
back on white bread, pastries, starches, and sugar can prevent rapid spikes in
blood sugar, fluctuations in mood and energy, and a build-up of fat, especially
around your waistline
Simple Tips to Make Your Diet
Healthier
6. Make your oatmeal with skim or
1% milk instead of water.
7. Use mustard on
sandwiches instead of mayo.
I hope you will get benefit after cover the points
of this blog.
Thanks For Reading