Healthy Eating Guidelines
Eating a healthy, balanced diet is very essential for our body. You maintain your good health and feel at your best
The main healthy eating guidelines are:
- Consuming the right number of calories, keeping in mind your activities and your energy levels. For example, if you eat or drink too much, you’ll gain weight and if you eat too little you’ll lose weight.
- Eat a wide range of foods so that you’re eating a balanced diet and you have all the nutrients which are needed by your body.
Research has shown that following a healthy eating plan can both reduce the risk of developing high blood pressure and lower an already elevated blood pressure. For this, you can refer to the DASH Diet. This diet shows that elevated blood pressures can be reduced if we follow an eating plan which has more fruits and vegetables in it and other low fat foods. The DASH diet plan includes whole grains, poultry, fish, and nuts and has reduced amounts of fats, red meats, sweets, and sugared beverages.
A few healthy eating guidelines have been mentioned below. These guidelines are very essential for a healthy body.
The eat well plate:
For the maintenance of a healthy diet, the “eat well” plate shows what you should eat and from what foo group. It is advised to base your meal on starchy foods. They include potatoes, pasta, rice and bread. Eat whole grain meals whenever possible; they have fiber in them which is important for digestion.
Fruits and Vegetables:
Fruits and vegetables have always been an all-time favorite in many diets. They are rich in minerals and nutrients and are fat free. There is no limit as to how many fruits and vegetables you can have so this is one thing which you can eat without keeping a count.
Fish is a good source of protein and contains many vitamins and minerals. Consumption of fish once or twice a week is very good. Oily fish is high in omega 3 fats, which helps in fighting heart diseases. There is a wide variety of fish you can choose from.
Avoid the consumption of saturated fat and sugar:
Fat is needed by our body but in a limited quantity. There are 2 types of fat: Saturated and unsaturated. Saturated fat is known for increasing cholesterol in the blood which can lead to heart diseases. It is found in many foods like cheese, cakes, biscuits, sausages, cream, butter, lard and pies. Avoid its consumption and choose foods which have unsaturated fats.
Foods with high sugar content can cause tooth decay, weight gain and many diabetes related diseases. Avoid sugary fizzy drinks, alcoholic drinks, cakes, biscuits and pastries, which contain added sugars. These sugars are highly damaging for the body.
Eat low sodium foods:
Salt, as mentioned in the DASH Diet above, is a major factor which leads to high blood pressure. Avoid consuming foods with too much of salt.
Be active and have a healthy weight:
Having a healthy balanced diet is very important. It will avoid diseases like obesity and diabetes, cancers and some heart diseases. Have plenty of vegetables and fruits and exercise regularly. That is very essential for an active and healthy life.
Drink plenty of liquids:
Consumption of water is the most basic need of our body. It prevents dehydration and it is advised that one should avoid the consumption of fizzy drinks since they are high in calories.
Don’t skip meals:
People normally thinking skipping meals will help in weight loss and they start off by skipping breakfast. Breakfast is the most important meal of the day; it plays a major role in controlling our weight. So do not avoid breakfast or any other meal for that matter.