Developing a habit of healthy diet is very important for keeping yourself fit. Today, consumption of processes and junk food is a common phenomenon that has led to several problems among common people. Therefore, it is very essential to maintain a healthy diet in order to remain fit and healthy. Your diet should contain fruits, vegetables, grains, and legumes and should be rich in complex carbohydrates, fiber, vitamins, and minerals and low in fat, and free of cholesterol. Here are some basic Keys to a Healthy Diet that can be helpful to you to decide the best diet for you:
Include plenty of high-fibre foods in your diet:
Include various types of fruits, beans, whole grain and vegetables in your diet that are highly nutritious and having how calorie content. Every individual needs 20 to 30 grams of dietary fiber that is responsible to slow down the process of absorption of carbohydrate in the body and hence reduces the effect on insulin and sugar. In addition to that, these foods provide vitamins, minerals, and phytochemicals also that are very essential for good health.
Green, orange, and yellow fruits along with vegetables should be included:
Fruits and vegetables such are broccoli, carrots, cantaloupe, and citrus fruits are highly nutritious and should be a part of your daily diet. These possess antioxidant properties that help you protect from many diseases including cancer.
Include variety of foods in your diet:
An individual requires every nutrient in some specific amount for proper nourishment of the body and the requirement cannot be met by consuming the same food daily a single food cannot fulfil all the requirements. So, it is recommended to add variety of food in your diet that is rich in different nutrients to maintain the balance and meet the requirement of the body.
Intake of sugary foods and refined-grain products should be limited:
Consumption of sugary foods, refined-grain products such as white bread, and salty snack foods should be avoided or should be limited. Most of the sugary foods are rich in fats and contains high calorie that can lead to increase in the cholesterol level.
Avoid the use of hydrogenated vegetable oils that are rich in trans fats and it is recommended to use unsaturated fats, such as olive or safflower oil for cooking and baking
The total intake of cholesterol should be limited to 300 milligrams per day as cholesterol is very harmful for health and high cholesterol level can lead to several diseases.
Calcium is very essential for the making your teeth and bones stronger and hence it should be maintained. But it should be kept in mind that you take your calcium from low-fat sources, such as skim milk and low-fat yogurt.
Try to fulfill the requirement of vitamins and minerals by consuming food instead of supplements, as supplements cannot be a substitute to fruits and vegetables. Moreover, healthy food provides you may other essential compounds apart from vitamin and minerals.
Avoid drinking alcohol or drink in moderate amount. Excessive alcohol consumption can lead to several health issues. In addition to that, an alcoholic beverage adds extra calorie to your diet.