By If you adopt a healthy diet plan from the beginning of life. You can always stay safe from malnutrition and the diseases caused by it to a great extent.
Proper and healthy diet is very important.This is to avoid fatal diseases like cancer, diabetes, heart disease and asthma.
Unhealthy Diet And Lifestyle:
Unhealthy diet and lifestyle ,consuming more fastfood can increase the chances of the body’s metabolism getting worse. Therefore, this kind of lifestyle can be a major cause of premature death.
Eat Healthy Diet:
A good mix of foods for a healthy diet depends on many things. It depends on your age,gender,lifestyle,and how active you are.It can also be influenced by your cultural background,the foods available nearby ,and your eating habits.But ,the basic rules for what make a diet healthy remains the same.
Balanced Nutrition :The Foundation Of Well-Being
A effective diet plan includes a diverse range of nutrients.Because it requires to cater to various body functions .It includes a blend of proteins,carbohydrates ,healthy unsaturated fats,vitamins ,and minerals.Include fruits and vegetables, high in antioxidants properties in your diet.
Macronutrients :
Macronutrients are components of food. They are required in large quantities for the nutrition .
1.Proteins:Amino Acids
Proteins are essential for muscle repair and overall body functions.Proteins derived from vegan sources are heart healthy.
Sources Of Protein:
- Chick peas
- Lentils
- Beans
- Brown rice
- Oats
- Quinoa
- Millet
- Peanuts
- Walnuts
- Hazelnuts
- Pumpkin seeds
- Greek yogurt
- Cottage cheese
- Cheese
- Milk whole
- Butter
- Salmon fish
- Sardines fish
- Eggs
2.Carbohydrates:
Carbohydrates are the primary energy source.Try to consume complex carbohydrates and minimize the intake of simple sugars.Complex carbohydrates are slowly digested ,leads to a prolonged energy release, keeping you energetic for an extended period.
Sources Of Carbohydrates:
a.Complex Carbohydrates:
Complex, carbohydrates are slowly digested .As a result ,glucose is also released slowly into the blood.
- Whole grains like oatmeal,barley,quinoa,bukwheat
- Fruits with skin like guava,grape fruits,apple,orange,berries
- Vegrtables like carrots,Green peas,colourful capsicum
- Beans and pulses like green gram (moong),Kidney beans
b.Simple Carbohydrates:
Simple carbohydrates are quickly digested , releases glucose instantly into the bloodstream.
- Pastries
- Refined pasta
- White sugar
- Candy
- Syrups
- White rice
- Mollases
Dietary Healthy Fats:
Critical for brain health and hormonal balance.
Sources Of Dietary Healthy Fats:Monounsaturated Fats
- Avocado oil extra virgin
- Sunflower oil
- Safflower oil
- Peanut oil
Micronutrients:
Micronutrients are essential for the development, growth of the body and for performing various types of physical activities, properly. Micronutrients are required in small quantities in the body. But keep in mind that their deficiency can also cause many serious diseases.
These are generally of two types. Vitamins and Minerals. With their help, body produces hormones, enzymes and many other substances which fulfill various needs of the body and in this way normal development of the body becomes possible.
Water Soluble Vitamins And Its Importance In Body:
Water soluble vitamins dissolve in water.They are not stored in the body.Therefore these types of vitamins have to be taken regularly. The need for these types of vitamins can be obtained through vitamins rich food or by consuming supplements.
- Vitamin C- A powerful antioxidant,supports immune function and collagen synthesis
- Vitamin B :plays a vital role in energy metabolism and nerve function.
- Vitamin B1
- VitaminB2
- VitaminB3
- VitaminB6
- VitaminB9
- VitaminB12(Cobalamin)
Fat Soluble Vitamins And Its Importance In Body:
The Lipid Vitamins are fat-soluble, requiring fat for absorption. Unlike water-soluble vitamins , these vitamins are stored in the fatty tissues of the body.
- Vitamin A- contributes to vision and skin health
- Vitamin D-helps in calcium absorption, supports bone health
- Vitamin E-acts as a powerful antioxidant, protecting cells from damage
- Vitamin K- is essential for blood clotting and bone metabolism
Minerals:
Earth’s Gift to Inner Harmony. Minerals, although needed in smaller quantity compared to macronutrients.However they are equally vital for various physiological functions.
Key Minerals And Its Importance In Body:
- Calcium-Calcium supports bone health and muscle function
- Iron- Iron is crucial for oxygen transport in the blood
- Magnesium- Magnesium participates in energy metabolism and muscle contractions
- Potassium- Potassium regulates blood pressure and fluid balance
- Zinc-Zinc plays a role in immune function and wound healing.
Balanced Diet:
1. Colorful Plate:
The Rainbow Connection,Embrace a spectrum of colorful fruits and vegetables to ensure a diverse range of vitamins and minerals.
2. Lean Proteins and Whole Grains:
Foundation of Strength ,Incorporate lean proteins, whole grains, and legumes to enhance your intake of B vitamins, iron, and zinc.
3. Dairy or Dairy Alternatives:
A Calcium ,For strong bones and teeth, include dairy or fortified dairy alternatives in your diet.
4. Healthy Fats:
Enriching the Micronutrient Absorption ,Opt for sources of healthy fats, such as avocados and nuts, to aid in the absorption of fat-soluble vitamins.
Top 10 Fruits For Winter:
- Oranges-
- Apples-
- Lemons
- Pomegranates-
- Kiwi-
- Bananas-
- Grape fruits-
- Straeberries-
- Blueberries-
- Guava-
- Figs-
- Papaya-
- Avocado-
- Persimmons-
Top 10 Dry Fruits For Winter:
- Almonds
- Walnuts
- Dates
- Raisins
- Cashews
- Prunes
- Dried Figs
- Pistachios
- Apricots
- Dried Cranberries
Incorporate these top 10 dry fruits into your winter diet will provide you a nutritional shield against the seasonal challenges. So, snack wisely, stay warm, and let the goodness of nature nourish you through the winter wonderland!
What Is A Healthy Breakfast In The Winter:Power-Packed Quinoa Bowl
Ingredients:
- Quinoa: 1 cup
- Almond Milk: 1.5 cups
- Chopped Mixed Nuts (Almonds, Walnuts, Pecans): 1/2 cup
- Dried Fruits (Cranberries, Apricots, Figs): 1/4 cup
- Maple Syrup or Honey: 2 tablespoons (If required)
- Cinnamon: 1/4 teaspoon
- Fresh Berries: For topping
Method of Preparation:
1. Rinse quinoa thoroughly under cold water.
2. In a saucepan, combine quinoa and almond milk. Bring to a boil, then reduce heat to simmer. Cover and cook until quinoa is tender and liquid is absorbed ( It will take about 15-20 minutes).
3. In a separate pan, lightly toast the mixed nuts until fragrant.
4. Once quinoa is cooked, fluff it with a fork. Add toasted nuts, dried fruits, maple syrup (or honey), and cinnamon. Mix well.
5. Serve in a bowl, topped with fresh berries for a flavor and additional nutrients.
Nutritional Values (Approx.)
- Calories: 400 kcal (Approx.)
- Protein: 15g
- Fat: 15g
- Carbohydrates: 55g
- Dietary Fiber: 7g
- Calcium: 250mg
- Iron: 3mg
- Vitamin C: 10mg
Limited Added Sugar
Minimize intake of foods and beverages high in added sugars to support overall health and reduce the risk of chronic diseases.
Salt Iodized:
Limit the salt intake to Less than 5 gram per day,Prmote the cardiovascular health.You can choose herbs and spices for flavoring instead of excessive salt.
Hydration:
Stay adequately hydrated by consuming water throughout the day.Limit sugar rich drinks and excessive caffeine intake.
Dairy Or Dairy Alternatives:
Include in your diet sources of calcium for bone health such as dairy products or fortified alternatives like almond or soy milk,canned salmon fish with bones,Sardines canned in water
Moderation And Variety:
Practice moderation and variety in food choices to ensure a well rounded intake of nutrients.
