There are some points mentioned below which you can follow to keep your self healthy and this will also aid in keeping the diet nutritionally balanced. A, DIET PLAN should contain Carbohydrates, Fats, and Proteins in proportion, also, a perfect blend of all the vitamins and minerals to avoid any sort of deficiency’s .
Complex Carbs are Must: – Carbohydrates, are the most misunderstood category. People usually think “less carb are the best option to lose weight”, but body needs moderate amount of carbs. As, they break down they release glucose, which is required by the brain, organs, tissues, cells, muscles to work effectively. When the body goes in carbohydrate deficit, cells, for energy purpose make ketone bodies, prolonged low carb intake leads to hyperketonemia. Therefore, opt for Amaranth, Barley, Black Beans, Black-Eyed Peas, Buckwheat, Chickpea, Kidney Beans, Lentils, Millet, Oats, Quinoa, Rice (brown, colored and wild), Whole-Grain (breads, cereals and flours) which breakdown slowly leading to low glucose spike in the blood, also less insulin secretion, (insulin usually help cells to take up glucose from the blood and stores in the form of fat when there is more glucose in the bloodstream).
– Have around four or five serving of whole grains in a day.
-Two to three serving of pulses.
-Avoid, eating refined carbs like, white bread, sugary desserts, carbonated and sugary drinks, pretzels, maple syrup, agave, molasses etc.
Protein is essential: – 0.8 to 1gram of protein per kg body weight is recommended for a balanced diet.
Protein makes you feel fuller for a long period of time, it aids in weight loss and muscle gain. Have adequate protein coming in from foods that aid in burning fat, will, preserve calorie-burning lean muscle.
-Include a complete protein rich meal.
-Include two to three servings of dairy product like milk, curd, yogurt, cottage cheese, per day.
-Have eggs, chicken, and fishes like tuna, anchovies, salmon, halibut, snapper and tilapia.
Check you Fat sources: – Let fat in your diet come from food sources rich in unsaturated fat, Omega 3 rather than Saturated and Trans-fat. Restrict your fat intake to 25-30% from total energy intake per day.
-According to WHO, saturated fats should be less than 10% of total energy intake, and trans fats to be less than 1% of total energy intake, and replacing both with unsaturated fats.
-Have one serving of nuts and oilseeds in a day as they are rich in vitamin E which has antioxidant function.
-Canola oil, soybean oil, sunflower oil, sesame oil, olive oil is highly recommended as they are rich in polyunsaturated fat which provide essential fats that your body needs but can’t produce itself – such as omega-6 and omega-3 fatty acids
-Omega-3 is also found in good amount in fatty fish (salmon, trout, catfish, mackerel), as well as flaxseed and walnuts.
Vitamins and Minerals are important: – Vegetables and fruits are essential and they provide nutrients vital for health and maintenance of your body. They are low in calorie and high in fiber, making you feel full with numerous vitamins and minerals like potassium, folate (folic acid), magnesium, vitamin A, B vitamins, vitamin C, vitamin E.
-Include 6x Green Tea as it is 6 times more effective and rich in antioxidant.
-Eat fruits in mid meals and whenever hungry.
-Have around two to three servings of vegetable every day.
Modify your choices: – This simply means have substitutes to refined products like Whole Wheat Pasta instead of White Pasta, Whole Wheat Breads in place of White Bread, replace Spaghetti Noodles with Vegetable Julienne, Whole Fruits instead of Juices, Mineral or Detox Water in place of Soda’s and Sweetened Drinks.
Always check the nutritional label and packaging: – It’s crucial to determine your target, to make the most from the product you buy. If your goal is to lose weight try different options, compare them in terms of, serving sizes, calorie content, nutritional level, type of fat content etc. Also, buy small packs of your favorite product so that you don’t feel like munching more.