Anyone would wish to have good health in their life. Staying healthy is not about doing regular exercise only. You still have to pay attention to what you eat as well. So, here let’s learn all about what healthy diet is, what the benefits are, and how to do it. It is an important key to your health.
What is Healthy Diet?
Before doing healthy diet yourself, it won’t hurt to learn what healthy diet is first than anything. Well, what do you know about it? You see, diet doesn’t always refer to dietary regimen meant for losing weight. It can simply mean the food we eat. If that is the case, what about healthy diet then?
Just like what you might have guessed, healthy diet is nutritional lifestyle meant to contribute good health to your body. This healthy lifestyle would require you to have your diet included with several food groups. Those food groups are what can provide you with everything you need for good health.
Benefits of Healthy Eating
Speaking about the benefits of healthy eating, there is actually a bunch of them to tell one by one here. However, there are 5 great benefits you can be sure to keep in mind. First, healthy eating gives you increased levels of energy. Second, healthy eating helps you to control your own weight gain.
Third, healthy eating offers you brain heath by increasing the blood flow to your body. Fourth, healthy eating helps you strengthen your bone and teeth with good intake of calcium to your body. Last but not the least; healthy eating has the ability to lower the risk of getting heart diseases.
Healthy Diet Plan
What do we have to do to make healthy diet plan anyway? Well, there are many things you have to include in it. But, for starters, you will need to follow some simple things on making good plan of it. Then, you will be able to come up with range of foods that are healthy to eat in your diet plan later to drive you to healthy lifestyle for better health. So, here we go then.
1. Planning on Manageable Small Steps
To start healthy diet, it is better to not immediately make drastic change. You should just begin with a number of small steps that are manageable for you to get used to such lifestyle first. For this, you can simply cook yourself, drink plenty of water, choose healthy fats over trans fats, and still more.
2. Eating Balanced Diet to Satisfy With
In healthy diet, balanced diet is the most important concern you have to bear in mind. Balanced diet can satisfy your stomach but not making it stuffed. So, it is best to go with smaller portions and stop to eat when you feel full already. Don’t eat while watching TV for you’ll be mindlessly overeating too.
3. Cutting Down Sugar Intake into Body
The last but not the least thing you should keep in mind when planning healthy diet is to cut down the sugar intake for too much of it can cause energy spikes. So, it is best to slowly reduce the sugar, by avoiding sugary drinks, high-sugar products, processed foods, and etc. with many sugar content.
Healthy Diet Food
Have you been getting healthy diet intake? It is true that vegetables and fruits are good as healthy diet. However, they are not the only things you should eat. Not to mention, you have to pay attention to get balanced nutrition. Let’s see here.
1. Foods Rich in Dietary Fiber
Fiber helps you stay regular. At least, you should eat 21 to 38 grams of it each day. Good sources of fiber to try are whole grains, wheat cereals, oatmeal, carrots, celery, tomatoes, apples, berries, etc.
2. Foods with Healthy Carbs
Carbohydrates are something that will offer long-lasting energy for you. Why? It is actually because they are slowly digested by your body. Healthy carbs include grains, beans, fruits, and vegetables.
3. Foods Full of Calcium In
Calcium is the one responsible for your bone health. So, it is recommended to take it 1000mg per day. You can get good calcium intake from dairy products, vegetables and greens, and beans as well.
4. Foods with Protein Intake
Protein is another important nutrition for our body. It helps our body to grow and get strong. Foods with good intake of it are fish, chicken, beans, nuts, soy, seeds, peas, tofu, Greek yogurt, and more.
5. Foods High of Healthy Fats
Healthy fats are what are good to physical and emotional health. They include monosaturated fats, like in avocados, nuts, or seeds, and polyunsaturated fats, like salmon herring, mackerel, sardine, etc.
Healthy diet should contain balance amount of these nutrition intakes. The intake levels can be different based on gender, age, and weight. So, be sure to get the right levels you should be getting.
Healthy Diet for Pregnancy
When it comes to healthy diet for pregnancy, it means that it concerns about consuming healthy groups of food. It is definitely not about losing weight while in pregnancy for it would be dangerous for both you and your baby. Speaking about such diet, there are some crucial things to keep in mind.
Yes, it would be about what we should eat and how much we should consume it. First of all, healthy diet for pregnancy does include fruits and vegetables to offer nutrients, like Vitamin C and Folic Acid. Every single day, you have to eat at least 2-4 servings of fruit and more of vegetables. What’s more?
For main source of energy while pregnant, you should be getting its intake from around 6-11 servings of breads or grains everyday too. This won’t be enough, of course. You will still need to make sure that you get at least 3 servings of protein daily to ensure body’s growth and strength.
One more thing you should include in the healthy diet plan of pregnant women is the intake of calcium. Calcium is needed for mother’s bones to keep strong while carrying baby in her belly. Also, calcium is important for the growth of the baby’s bones. Be sure to get at least 4 servings of it daily.
You should be able to find much protein in dairy products, like milk, cheese, yogurt, cream soups, and puddings. If you find yourself still not getting enough key nutrients for your body, you should make it better with supplement. But, make sure to consult doctors first before even consuming it.
Healthy Diet to Lose Weight
Speaking about healthy diet to lose weight, it is the one that can refer to more than just the foods we eat. It can be your exercises, habits, and many things. However, what we eat has always been the main concern even when we want to lose weight. So, what do you think the food we have to eat?
First, it is a must for us to reduce sugar and refined carbs intakes. Getting too much of it will only give you nothing other than lots of empty calories. So, it is best to look for low sugar products and avoid soft drinks. This will be a good way to help you avoid unhealthy spikes in your blood sugar.
Second, you have to choose healthy fats instead of low fat. Why? Need to be known, many low fat product might really be low in its fats. However, quite often sugar is the one used to make up for the taste that has been lost. So, low fat products wouldn’t make good choice to choose for losing weight.
Third, healthy diet is all about eating up fruits, veggies, and fibers. They are considered to be high-fiber foods and will take longer for your body to digest them. As a result, you will feel fuller and make you less to eat more. So, try eating raw or steamed vegetables, salads, sandwiches, soup, etc. They should be able to help you lose some weight eventually. They are good for your health as well.