16 tips for healthy diet
16 tips for healthy diet. This topic is related healthy diet and how to eat healthy diet. What is healthy diet? Healthy diet means food that is full of nutrition and the nutrition is required for our body system to run perfectly. A healthy diet provides so many benefits to our body Like body’s various parts growth, body’s various parts run smoothly, protect from many diseases.
1. Slow eating
We should eat all our food breakfast, lunch, dinner, snacks very slowly because slow eating can digest properly and if we eat slow after 20 minutes our brain get signal that we are satisfied with food and no need more food. This way we can reduce our food quantity. Actually, many people eat more quantity food than required by our body. Excess food provides more calories and more fat accumulate in our body and start increase body weight as well as many diseases.
2. Eat whole grain instead of refined
Eat whole grain instead of refined because whole gran have fiber, vitamins, minerals with the skin. We need vitamin, minerals and fiber. Fiber helps to digest food in proper way. Like Brown rice is whole grain and white rice is refined grain. Yellow mug dal is refined grain and green mug dal is whole grain. Atta is from whole grain but mayda is from refined grain.
3. Eat healthy nuts and seeds
Healthy nuts have good fat, unsaturated fat, this fat is very healthy for our body. Unsaturated fat is required for our body. There are so many healthy nuts available in market. Like wall nuts, almonds, peanuts, cashew nuts. Best way to eat nuts and seeds is soak it in water for 6 to 8 hours and then you can eat nuts and through water. If this is not possible for you then you can eat roasted nuts and seeds but should be without salt and oil. Do not fry nuts and seeds or don’t add any oil.
4. Drink water whole the day
Drink water whole the day and total approximately 3 to 4 litres per day. There are so many activities in the body required water. So we should drink water whole the day.
5. Avoid Oil
Prepare food without oil- prepare food without oil or very less oil. Oil have very high calorie and saturated fat. When we heat oil saturated fat increase and trans fat increase. Saturated fat is very bad for our health. There are so many disease caused by saturated fat. Heart disease one of them. High fat increase body weight.
6. Eat whole fruits instead of fruit juice
While we prepare fruits juice the fiver and vitamins and many minerals removed. That is why always eat whole fruits. Fiber make slow digestion so it prevent from diabetes. Avoid packet fruit juice because most of the packet fruits juice have sugar added and preservatives and also most of the packet fruits juice is not made by real fruits. So packet fruits juice is not at all healthy.
7. Cook at home
Cook at home most of the day instead of eating at restaurant because we don’t know the food is healthy or not, what type of oil they have used, what water they have used, ingredients also we don’t know what they have used, raw materials are fresh or frozen we don’t know. Most of the time its not healthy. So best way to eat healthy food is cook at home most of the days.
8. Avoid sugar
Sugar contain high calories and have nothing nutrition value in it so there is no use in our body to eat sugar. There is other side effect sugar can caused diabetes disease . And sugar high calorie can increase body fat and body weight. Sugar contain food like cold drinks, soft drinks, energy drinks, cake, chocolate, ice-cream, tea with sugar, coffee with sugar, cookies. If you want to prepare any sweet dish at home then make paste of dates and use as sugar. Dates paste is very healthy. Or you can use jaggery powder or jaggery.
9. Avoid alcohol
Avoid alcohol because it have high calories and increase body fat as well as body weight. Also having more alcohol can damage liver.
10. Avoid process food
Process food contain high saturated fat and trans fat also high in calories. High calories increase body fat and body weight. Any type of process procedure remove all good vitamin and minerals and nutritional value from the food. So process food is unhealthy. Process food have high in salt that also very bad for health. High calories increase body fat and body weight. High saturated fat caused for heart disease. Process food like snacks, sausage, biscuit, potato chips.
11. Stay away from healthy Level food
Stay away from process food but healthy level written no sugar, no cholesterol , high in vitamins, low fat, low calories. All are unhealthy food. Example if they have written no sugar but may have used some other chemical for sweetness that more harmful than sugar. If they have written no cholesterol but it may contain high saturated fat so its unhealthy.
12. Use healthy oil
Healthy oil means have unsaturated fat maximum. Like olive oil, canola oil, sunflower oil. Check the nutrition value of oil if unsaturated fat is high then its healthy. if saturated fat is more then avoid it. more in saturated fat oil is unhealthy.
13. Food pyramid
Eat 50% fruits and vegetable, 25% protein, 20% rice and ruti, 5% good fat.
14. Salt Less than 5 gm per day
Salt should be iodized and should be below 5 gm per day. Actually we don’t need additional salt to eat because all fruits and vegetable have small quantity of natural salt in it. If sodium increase in our body then disease like high blood pressure and other disease can caused.
15. Child diet
For child also avoid sugar policy is applicable for their good health. And good growth. up to 6 month only breast mil is best. up to 2 years breast milk and other nutritional food is good for healthy growth.
16. Avoid imported fruits and vegetable
Imported fruits and vegetable are having preservative chemical to keep it fresh for long time. Imported fruits and vegetable look fresh but its not . may be its 2 month or 3 month old. So nutritional value reduced 80% from the fruits and vegetable. So eat only seasonal fruits and vegetable which is grown in local area.
