Ever since elementary school, we have heard the term “balanced diet”. How many times did we have to mug up the contents of a balanced diet to pass the examination? And how often do we actually try to eat a balanced diet? You should always try to have a diet which satisfies all the conditions. Having junk food rich in carb can negatively affect your heart. Too much protein or nutrients can lead to mineral-excess related diseases. Green vegetables, soya, milk, and fruits should be consumed daily for healthy living.
It is therefore very important to have an understanding of basic nutrition concept starting from fiber going all the way to minerals like iron and copper. Here’s how you can maintain the good health of body and mind through your food consumption.
Consume Whole Grains
Whole grains such as wheat, barley, rye, and shogun are regarded as very good sources of fiber. Unlike vitamins, proteins, and fats, fiber is not digested by our digestive system. One might think here that if whole grains are not digested then what’s the whole point of eating them? The thing is that whole grains are rich in fiber. But apart from that, they also contain nutrients. Vitamins of majorly B group, Iron, Copper and Manganese, anti-oxidants like lignans are all present in whole grains. Consume whole grains for an enriched life.
The fiber in whole grains helps improve our digestive system. They also give us a sense of being full. So, they are regarded as one of the best ways to reduce weight. Moreover, there are many varieties of whole grains which help in blood circulation and preventing high blood pressure. Quinoa is regarded as one of the best kinds of whole grains because of its nutrient contents.
There are many people who cannot digest whole grains. Gluten intolerance is not unheard of. For them, gluten-free varieties like Quinoa, Buckwheat, green vegetables and Sorghum are recommended. Either way, master meals should always have a portion of whole grains.
Choose Low Fat Dairy
When you are trying to lose weight, you should strictly avoid all dairy products. There is a reason behind this. Dairy products have a high-fat content. Choose low-fat dairy as taking them on a weight reduction regime would defeat the whole purpose. Not to mention, full-fat milk can increase cholesterol. This can give rise to a number of heart diseases.
But the thing is, milk and all milk derivatives actually contain vitamins like vitamin D. Milk, in particular, is regarded as an excellent source of Calcium, which is why milk is highly recommended for growing children and those who are on a bodybuilding path.
But where does one draw the line? You take too much dairy products; you gain weight, you don’t take enough for healthy living, you stand to suffer from calcium deficiency. This is where Low Fat Dairy comes in. It is a compromise between the two. You get all the goodness of milk minus the fat and cholesterol worries, which is why most households tend to switch to low-fat dairy.
Eat Seafood for Heart
Cardiovascular diseases are one of the most common forms of death. In the year 2016, in India, more than 17% of deaths occurred due to heart conditions. You can probably guess how bad this factor is when you consider the whole world. The percentage of people suffering from obesity and cholesterol has increased exponentially in the past few years. Junk food and inactivity are said to be one of the major reasons.
One of the easiest ways to control this spread of cholesterol and obesity is omega 3. So what is Omega 3
Studies have shown that having two to three servings of fish every week can lower your cholesterol considerably for healthy living. This can directly affect the health of your heart. Eat seafood for heart and to prevent heart-related diseases. Doctors recommend fish consumption at least twice a week. Omega 3 is also shown to have lower blood pressure and irregular heartbeats.
There are many kinds of seafood one can opt for. Fish like mackerel and tuna are highly sought after. The Omega-3 content of such fish is high. Salmon and sea bass are also included on that list. On the other hand, fish like catfish and tilapia have a high content of fatty acids. So they should be avoided.
Choose a Variety of Proteins
How often do you hear about the importance of proteins in diets? Most people think that opting for a high protein-based diet of one kind is healthy. They believe that a high protein and low carb-based diet can help them grow muscles. But the thing is, one should always choose a variety of proteins. Proteins make up many parts of our body. For instance, our hair is made up of keratin. Keratin is a kind of protein. Choose a variety of protein to reduce damaged cells of our body. While it is true that our body requires a large amount of protein, too much of it can cause an adverse effect.
Too much protein makes our body burn up more fat. Normally this would be good. But excess protein leads to more urine formation. This then leads to the excretion of many minerals and nutrients. Calcium is one such mineral gets excreted when you take excess protein. Doctors warn that it could weaken your bones. Not to mention the loss of micronutrients through excretion can also have an adverse effect.
In practice, it is always wise to choose a regulated amount of protein. Instead of focusing on proteins of one kind alone, you should try to diversify. You cannot have a balanced diet by overloading on only one kind of element.
Green Vegetables
Eat your veggies! Green vegetables rank third on the list of most hated things after milk and study. of course, we are talking about children for healthy living. Popeye may love spinach, but children certainly don’t.
Even though you may be an adult, the green vegetables should still make up for about 1/3rd of your total diet. You may not like it. Let’s be honest here. One rarely does. But the truth is that green vegetables are one of the best natural sources of dietary nutrients and minerals. They come packed with health benefits.
Some of the many health benefits of consuming green vegetables include better digestion, blood circulation, and younger looking skin.
How many times have you heard that “green vegetables are good for your eyes?”. That is the favorite catchphrase of parents. The truth is, eating green vegetables can actually improve eyesight. Doctors typically recommend a leafy diet for “detoxifying” your body for healthy living. Among other benefits, green veggies can also help with your heart conditions, which is why it is important to include green vegetables in your diet.
