For good health and wellbeing, eating a balanced diet is essential. The nutritious diet helps to improve immunity and prevents viral diseases .
In this blog, we will discuss the essential consumption ingredients of a healthy diet and their actual importance
1. FRUITS AND VEGETABLES
Juicy Fruits and green vegetables are full of essential vitamins, minerals, and fiber, which are necessary for maintaining good health.
They also contain antioxidants that help prevent chronic diseases like cancer and heart disease.
Aim to include at least five servings of fruits and vegetables in your diet daily. Intaking of fruits is beneficial for maintaining the natural balance of sugar level in body
2. WHOLE GRAINS
Whole grains like brown rice, whole wheat bread, and oatmeal, are a great source of fiber, vitamins, and minerals.
They also provide long-lasting energy and help maintain stable blood sugar levels. Aim to include at least three servings of whole grains in your diet daily.
3. LEAN PROTEINS
Protein is essential for building and repairing tissues in the body. Protein sources like chicken, fish, beans, and tofu are lower in saturated fat and cholesterol than red meat. Aim to include at least two servings of lean protein in your diet daily.
Daily requirement of lean protein to our body is 0.8 grams of protein per kilogram of body weight
4. DAIRY OR DAIRY ALTERNATIVES
Dairy products, like milk, yogurt, and cheese, are an excellent source of calcium and vitamin D, which are crucial for maintaining healthy bones.
If you are lactose intolerant or vegan, try dairy alternatives like soy milk, almond milk, or tofu. Aim to include at least two servings of dairy or dairy alternatives in your diet daily.
5. HEALTHY FATS
Healthy fats, like those found in nuts, seeds, avocados, and fatty fish like salmon, are essential for maintaining healthy skin and hair, as well as for absorbing fat-soluble vitamins like vitamin A, D, E, and K.
Aim to include a small serving of healthy fats in your diet daily.
6. WATER
Water is essential for maintaining good health and wellbeing.
It helps to regulate body temperature, transport nutrients throughout the body, and remove waste products. Aim to drink at least eight glasses of water a day.
The key to a healthy diet is to include fruits and vegetables, whole grains, lean proteins, dairy or dairy alternatives, healthy fats, and plenty of water. The essential consumption ingredients in your diet reduce your risk of chronic diseases and improve your overall health.
So make sure to include these foods in your meals and snacks in order to fuel your body and maintain a healthy weight.