Your diet affects your health and is an integral part of
leading a healthy lifestyle. If you combine proper diet pattern with physical
activity, you will reach and maintain a healthy weight. It will also help you
to reduce the risk of chronic diseases such as cancer and heart attacks. A
proper diet fully packed with all nutrients leads to better you as per Dt Sheela Seharawat. Having a healthy
diet is very important, and it is important to understand first what a healthy
What is a healthy diet?
Â A healthy diet means having dense foods rich in nutrients and the right quantity from all food groups. According to many people, a healthy diet is a diet with a specific weight loss plan out, but according to Dt Sheela , healthy diet is simply the types and amount of food you consume. A good diet should include many food groups that offer everything you need for good health. Eating a balanced diet is important to stay healthy as diet is a big part of good health. A healthy diet comprises of
1.Â Â Â Â Whole grains
There are many examples of whole grains which can be included in the diet in the right quantity like bread, pasta, cereals.
2.Â Â Â Â Fruits and veggies
Consuming foods and veggies are best to achieve good health.Â as per diet clinic recommendations combination of variety do colors in your diet can help you to maximize the intake of nutrients. Instead of choosing juices, try to have whole fruit as it is a much better option and it offers more fiber.
3.Â Â Â Â Protein
Consuming a protein-rich diet is vital for overall health as it repairs tissues in the body. Foods rich in protein also have a high level of minerals like zinc, magnesium and iron. Some foods to include in your diet are eggs, fish, meats, soya, Quorn, beans and nuts.
4.Â Â Â Â Calcium Â Â Â Â Â Â Â
Healthy diet plan always contains foods that are rich in calcium as they promote healthy bones and teeth. Dairy products are a rich source of calcium. Diet clinic recommends low-fat milk, yogurt and cheese in their weight loss diet plan.
5.Â Â Â Â Fats
Â Consuming fats are also advisable as they are important for brain health, joint health, skin, hair and energy. However, dietician suggests avoiding more of saturated fats as they can lead to heart disease.Â Dt Sheela Seharawat recommends unsaturated fats like avocados and oily fish to that help to reduce bad cholesterol in the blood.
6.Â Â Â Â Sugars
Sugar intake in moderation is fine, and it is best when taken from fruits as they are the best option to add as a sweetener. Excessive sugar intake can lead to weight gain, heart disease, diabetes and many other health issues.
Â TipsÂ for good health
Â Choosing food from above food groups is not sufficient to stay healthy as there are some tips that everybody should follow to stay healthy and fit
Managing portion size is important as suggested by Dt Sheela Seharawat.Â Â Â Â Food requirement of the body varies from person to persona d depends upon many factors like age, genders, and activity levels. Consuming larger portion sizes can lead to obesity. Diet clinic not only recommends what to eat but also recommend the portion sizes accordingly to stay healthy. Paying attention to the quantity of food, calorie intake and saving size is important.
Â·Â Â Â Â Â Â Â Eat fresh foods instead of processed foods
Eating fresh foods is recommended by the best dietician in India and avoiding processed foods of what you should do to be healthy. As per Dt Sheela Seharawat, fresh foods are nutrient-rich, and processed foods are energy-rich. She recommends her clients to avoid having processed foods as they contain added preservatives.
Animal fat replacement
Replacing animal fat is the best thing to be done to stay healthy as it contains saturated fats and which raise the cholesterol levels in the body. you should consume unsaturated fats like nuts, fish and also should be taken in moderation. You can
Â·Â Â Â Â Â Â Â Choose low fat meat
Â·Â Â Â Â Â Â Â Cook meat or chicken without skin
Â·Â Â Â Â Â Â Â Instead of frying choose to boil or grill
Â·Â Â Â Â Â Â Â Replace animal fat with vegetable oil
Â·Â Â Â Â Â Â Â ReplaceÂ meat with oily fish, beans, and nuts
Â Less sodium intake
Â Excessive sodium intake can lead to high blood pressure as it increases water retention. People should consume more of potassium as it counteracts the harmful effects of salt . some potassium-rich foods are tune, bananas and butternut squash.Â Avoiding processed foods will automatically reduce sodium intake as salt is added when it is processed. You can use paprika, oregano, garlic, basil and many other herbs in place of salt.
Effects of an unhealthy diet
Â To understand a healthy diet, it is important to know what an unhealthy diet is. There are many types of unhealthy eating, especially fast foods. Fast foods are considered as unhealthy as they are rich in carbs and high-fat content and frequent consumption of it contribute to an unhealthy diet. Not only this unhealthy diet is consuming only one type of food, like if a person is consuming only meat will lack vitamins and minerals. An unhealthy diet can lead to many physical changes like bloating, weight gain and acne. Keep in mind that every food you eat has the potential to change your gut microbiome as perÂ Dt Sheela Seharawat. Unhealthy diets have power to imbalance you health and can negatively impact metabolism, digestion and immunity. Diet clinic always makes people understand what is right and what is wrong.Â It's essential to be attentive of both the short-term as well as long-term effects of unhealthy eating, and to always try to eat a balanced diet.DEL2