What are the basic requirements of a healthy diet?

 What are the basic requirements of a healthy diet?

When it comes to healthy food, it's all the essential nutrients that are consumed in the right portions of carbohydrates, proteins, fats, vitamins, minerals and water. A balanced diet is the key to a healthy, disease-free life. Deprivation of healthy foods, starvation for weight loss or fat loss, or denying ourselves the things we enjoy should not happen. The best approach is to eat a balanced diet that contains the right amount of carbohydrates, protein, fat, fiber, vitamins and minerals. A balanced diet includes foods from all major food categories in the right amounts to provide optimal nutrition to the body. Each person is unique, And the best diet for optimal health can vary from person to person. To lead a healthy life it is recommended to follow a balanced diet that includes all food categories and is low in unwanted nutrients (empty calories) such as processed foods high in salt, saturated fat and sugar.

The main nutrients in the diet are:

sugar

These are among the macronutrients, which are needed by the body in larger amounts. Carbohydrates are the primary source of energy and fuel to carry out daily activities and biochemical processes occurring inside the body. When it comes to carbs, choosing the right type of carbs is very important because not all carbs are created equal! Complete carbohydrates like grains, cereals, vegetables, millets, beans, lentils, pulses, etc. are associated with reduced risk of various lifestyle diseases like type 2 diabetes, hypertension, obesity, PCOS, thyroid dysfunction, etc. Metabolic health. Some are associated with a reduced risk of developing certain types of cancer, particularly stomach cancer and colorectal cancer. Whole carbohydrates are beneficial to the body as they provide us with energy, fiber and many other nutrients.

Refined carbohydrates include: Processed foods such as sugary drinks, carbonated drinks, refined flour, bakery products
, cakes, cookies, pastries, fried chips, etc. Studies have linked consumption of refined carbohydrates to health problems and metabolic disorders such as obesity, type 2 diabetes, cardiovascular disease, malignancy. Refined carbohydrates cause blood sugar levels to spike, followed by a drop that can increase hunger and food cravings. They are also deficient in most important nutrients. To put it another way, they are simply "empty" calories. These should be avoided as much as possible.

protein

The main function of protein in the body is to repair cells and tissues. It helps in developing muscle mass. Protein helps in growth and development of the body. It helps in the synthesis of various enzymes. Consuming enough protein ensures hormonal balance in the body. It is needed to maintain the health of hair, skin and nails. Eating protein at every meal maintains blood sugar levels and prevents blood sugar from getting too high or too low.

fat

Dietary fat is essential for various health benefits and proper functioning of the human body. Dietary fat is more than
just a fuel source; They also serve as the body's structural building blocks, transport fat-soluble vitamins, participate in key physiological processes, and are essential for a variety of biological functions, including growth and development. Many physiological processes, such as blood clotting, wound healing, and inflammation, are aided by essential fatty acids.

Vitamins and minerals

Micronutrients are a type of nutrient that our bodies need in small amounts but they still support various body functions and are essential for us. These include vitamins and minerals. Vitamins are required for energy production, immunological function, blood clotting, wound healing, disease prevention and various other biological processes. Minerals, on the other hand, are essential for growth and development, bone health, hormonal health, fluid balance, and a variety of other functions.

 water

Drinking enough water is very important for a healthy lifestyle. Water performs various functions in the body. It helps in carrying nutrients and oxygen. It removes toxins from the body. It improves digestive health by preventing constipation and promoting good digestion. It is required for normal body temperature regulation. Water helps regulate blood pressure. It also
protects vital organs and tissues and helps cushion joints. Proper hydration is essential for a healthy body.

A balanced diet is essential for improving quality of life and leading a disease-free life. Eating well helps in growth and development, weight management, improved energy levels, reduced risk of various chronic conditions such as high blood pressure, type 2 diabetes, cancer, hormonal imbalance, obesity, cancer, etc. It also helps in maintaining mental health.
Reduces depression and anxiety.

Tips for a balanced diet:

Follow the tips mentioned below for a healthy, balanced diet:

• Choose carbohydrates wisely. The main portion of carbohydrates should be whole grains (wheat, millet, oats, rice), beans, beans and lentils. Limit intake of refined carbohydrates like refined flour, white bread, cakes, pastries etc. More than a third of your diet should be made up of starchy carbohydrates. These include potatoes, bread, rice, pasta and cereals. Choose whole wheat pasta, brown rice or potatoes for more fiber or whole grain options. They include more fiber than white or refined starchy carbohydrates, so they can keep you feeling fuller for longer. With each main meal, try to include at least one starchy food. Fiber helps reduce the risk of various types of cancer such as colorectal cancer, stomach cancer, gastrointestinal cancer and some other malignancies.

• Eat 4 to 5 servings of fresh, local, seasonal fruits and vegetables. They are an excellent source of micronutrients, antioxidants and fiber. They protect the body from free radical damage and prevent the growth of tumors or cancer cells.
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• Go refined-sugar free. Regular consumption of high sugar foods and drinks increases your chances of obesity and tooth loss. Instead you can use healthy alternatives like stevia, maple syrup, coconut sugar, molasses etc.

• Include various plant sources for protein such as pulses, nuts and seeds, beans, legumes, etc. and lean meat sources such as chicken, eggs, low-fat dairy products.

• Choose foods high in healthy fats, limit foods high in saturated fat, and avoid foods high in trans fats. Healthy sources are vegetable oils, nuts and seafood.

• Ensure proper hydration. Drink 2-3 liters of water daily and include fruits with high water content like watermelon, orange grapefruit, kiwi etc.

• Snack wisely. Choose healthy snacks like trail mix, dry fruits, seeds, seasonal fruits, sprouts, fried chickpeas etc.

• Drink vegetable juice at least twice a week. The easiest vegetable juice recipe is carrot, tomato, spinach, cucumber. Blend the ingredients together. Pour some water. Drink without straining.

• Reduce the amount of salt in food. Use spices and herbs to flavor your food.

• Include protein with every meal.