A Diet that helps you to manage your weight and should also include a variety of healthy foods. Dark, green veggies, oranges, and tomatoes or some fresh herbs which are fully loaded with vitamins, fibers, and minerals. You can add frozen bell peppers, broccoli, or some onions to give them a quick boost of colors and nutrients.
Emphasize fruits, vegetables, grains, and fat free or low fat milk and milk products.
It should include a variety of protein diet such as , Dairy products, seafood, meat and poultry, eggs, legumes ,soy products, nuts, and seeds.
Low in fats, trans fats, fatty acid, salt , and sugars.
It should stay within your daily calorie needs.
Fruits in a Balanced Diet
Fresh, frozen are great choices. You should try fruits beyond apples and bananas such as mango, kiwi fruit, or pineapple. When fresh fruit is not in the season, you can try frozen fruits or a dried variety. Be aware that dried fruit can contain added sugars or syrups. Choose varieties of fruit packed in water or in its own juice.
Vegetables in healthy diet
You can add variety to grilled veggies or steamed vegetables with herbs such as rosemary. You can also panfry vegetables in a non-stick pan with a small amount of cooking oil spray. Or can try frozen vegetables for a quick side dish, which you can just microwave and serve. You can look for packed vegetables without additional salt, butter, and sauces. For variety, you can try a new vegetable every week.
In addition to the fat-free and low-fat milk, think through low-fat and fat-free yogurts without additional sugar. They come in a range of flavors and can be a great dessert.
If your favorite recipe is frying fish or chicken, you can try healthier distinctions by baking or grilling. You can even try dry beans in place of meat. You can ask your friends and search on the internet for recipes with calories, you might be surprised to get yourself a new dish!
Healthy eating is all about maintaining balance. You can enjoy your favorite diets, even if they are high in calories, fats, or added sugars. The secret is eating them only once in a few days with healthier foods and more physical exercise.
Some general instructions for comfort foods:
Eat them often. If you eat these foods every day, reduce it to once a week or you can reduce it to even once a month.
You can eat small portion of these foods. If your preferred high-calorie food is chocolate , you can have a small size or only half bar.
Practical advice on maintaining a good diet
Fruit and vegetables
always include vegetables in meals.
Eating fresh fruits and vegetables as Appetizers.
Vegetables that are seasonal, and
Eating varieties of fruits and vegetables.
Fat intake, the saturated fat, and industrially produced trans-fat can be reduced by
You can steam or boil the food instead of frying when cooking.
Replacing butter, ghee with oils rich in fats, such as soybean, , corns, and sunflower oils;
Eating reduced fat dairy foods and meats, or visible fat from meat.
You can limit consumption of baked and fried food, and packaged snacks and foods (e.g. cakes, doughnuts, cookies, biscuits and wafers, that contains industrical produced trans-fats.
Salt, sodium and potassium
Most people consume so much sodium through salt and not enough potassium. High sodium intake and insufficient potassium intake can lead to high blood pressure, which increases the risk of heart disease and strokes.
Reducing the salt intake to the level of less than 5gms per day can prevent 1.7 million deaths every year.
People are unaware of the amount of salt they should consume. In a Healthy Diet lot of countries, most of the salt comes from processed meals, processed meats such as, ham, bacon, and salami, cheese, and salty snacks, or from food that is consumed regularly in large amounts example as bread. Salt is also added to foods while cooking or at the point of eating (Table salt).
You can reduce salt intake by following some tips:
Limiting the amount of salt.
You can use less salt while cooking and preparing foods.
Not having salt or high-sodium on the table while eating (Table Salt)
Reducing the consumption of salty appetizers.
Selecting products with lower sodium.