A healthy diet is essential for good health and nutrition. It can protect you from many chronic non-communicable diseases such as heart disease, diabetes and cancer. Eating a variety of foods and reducing the intake of salt, sugar and saturated and industrially produced trans fats are essential for a healthy diet. Read also-Health Tips: Have you confused thirst with hunger? Nutritionist answer

These guides will provide you with the basics of healthy eating. Use them to develop your own diet plan, taking into account specific nutritional needs based on your age and gender. This summary guide is a basic diet guide and tips to follow: Please also read-Badaam Ke Fayde: Should you soak almonds in winter?

● A lot of colorful vegetables, legumes/legumes, fruits, grains (cereals) foods-mainly whole wheat and high-fiber varieties of lean meat and poultry, fish, eggs, tofu, nuts and seeds, milk, yogurt, cheese or other Alternatives, mainly fat reduction. (Low-fat milk is not suitable for children under two years of age.) Drink plenty of water. Read also-8 tips for health and safety during Diwali during COVID-19

● Limit foods high in saturated fat, such as biscuits, cakes, pastries, pies, processed meats, commercial burgers, pizzas, fried foods, potato chips, potato chips and other savory snacks.

● Use foods that mainly contain polyunsaturated and monounsaturated fats instead of high-fat foods that mainly contain saturated fat. Exchange butter, cream, margarine, coconut oil, and palm oil with the unsaturated fats in oils, spreads, nut butters and pastes, and avocados.

● Restrict salt-added foods and beverages, and do not add salt to food in cooking or on the table. Limit foods and beverages that contain added sugars, such as candies, sugary soft drinks and liqueurs, fruit drinks, vitamin water, energy and sports drinks.

● Limit alcohol consumption. Do not drink more than two standard glasses of wine on any given day to reduce your risk of injury from alcohol-related diseases or injuries in your life, and do not drink more than four standard glasses of wine under any circumstances.

For women who are pregnant or considering pregnancy or breastfeeding, not drinking alcohol is the safest option.

While following the healthy eating guidelines, engage in at least 30 minutes of moderate-intensity physical activity every day, such as walking.

Fruits, vegetables and legumes all provide vitamins, minerals, dietary fiber and nutrients. Most are low in calories and can help you stay full for a long time. Beans are also composed of protein, so they are a useful substitute for meat. Choose peas, kidney beans, baked beans (navy beans), soybeans, chickpeas, lupins, lentils, etc.

Eating many colorful choices from this food group will give your body different nutrients. It can also prevent chronic diseases, including heart disease, stroke, diabetes and some cancers.

The following guidelines will help you formulate your daily needs:

● Vegetables-the standard serving size is 1 cup of green leafy vegetables or raw salad vegetables. ● Fruits-the standard serving size is 150 grams, such as a medium-sized apple or banana, or two kiwis or plums. Try to eat whole fruit instead of juice. ● Beans/legumes (as a source of protein)-the standard serving size is 1 cup of cooked or canned lentils, chickpeas or peas, or 170 grams of tofu. ● Cereals-whole wheat or whole wheat foods, such as whole wheat and whole wheat bread, brown rice, quinoa and oats, are better for you than refined grains (cereals) because they provide more dietary fiber, vitamins and minerals. substance. Whole grains can prevent heart disease, type 2 diabetes, excessive weight gain, and certain cancers. ● Cereal (cereal) foods rich in saturated fat, added sugar, and added salt, such as cakes, muffins, pies, pastries, and biscuits, are classified as "extra" or "sometimes food" in this food group. ● Cereal foods-a slice of bread or ½ cup of cooked porridge is supplied as standard. At least two-thirds of the choices should be whole-grain varieties. ● Lean meat, poultry, fish, eggs, tofu, nuts and seeds, beans/legumes-lean meat, poultry, fish, eggs, tofu, nuts and seeds, and beans/legumes are all rich sources of protein. Eating a variety of these foods every day will provide you with the protein and a range of other nutrients you need, including iodine, iron, zinc, vitamins (especially B12) and essential fatty acids.

Milk, yogurt and cheese are rich sources of calcium and other minerals, protein and vitamins. They can prevent heart disease and stroke, and reduce the risk of high blood pressure, certain cancers, and type 2 diabetes.

Dairy products are also good for bone health-choose low-saturated fat and low-sugar varieties. If you don't want to drink dairy products, choose calcium-added alternatives, such as calcium-rich soy or rice beverages. The standard serving is a cup of milk or ¾ cup of yogurt.

Eating regularly is an extremely important part of healthy eating habits:

When you eat, it also plays an important role in a healthy diet. The biggest food timing reminder is breakfast. Breakfast literally means "breaking the fast" from the last meal of the evening to the first meal of the next day.

People who skip breakfast are more likely to be tempted by unhealthy choices later in the day and eat more food for the next meal. Children who skip breakfast usually have worse nutrition and perform worse in school.

(Advised by the acclaimed Physio-occupational therapist and award-winning obesity management expert, DR. Sameera's Physio Slim Clinic founder and medical director Dr. Sameera

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Release Date: IST December 13, 2021 at 4:12 PM

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