A healthy diet plan will ensure that all the nutrient requirements are properly met on a day. To attain a healthy Diet, choosing foods on your plate wisely would help you to focus better on your diet and health. A small change in your daily diet plan can help a lot on your wellness and fitness nutrition, better concentration, increase work productivity, maintain energy etc. A proper diet planning can help to manage your body weight and control the chances of obesity. What to eat is a common question faced by many of them. This blog gives an insight on how to make a healthy diet plan with your available resources.
CHOOSE YOUR PLATE RIGHT for a Healthy Diet !
As the picture suggests portion controlling can be made possible with each food groups.
Fruits and Vegetables:
A smart diet means, make half of your plate with fruits and vegetables. Vegetables should be part of a Healthy Diet. Try different veggies each time to get different nutrients. Vegetarian Diet with varied colorful vegetables like carrots, beetroots, violet cabbage, beans, Broccoli etc. fills you with multiple vitamins and minerals.
Fruits in diet is very important since fruits are the sources of many essential nutrients like potassium, vitamin C, Folic Acid( folate) and dietary fiber which are normally under consumed by anyone from their normal diet. Fruits are rich in antioxidants which helps to fight against many chronic diseases including certain cancers. Potassium rich fruits such as banana, avocado etc. helps to maintain your blood pressure levels and reduces the risk of heart related problems. Most of the fruits are naturally low in fat, sodium and calories.
The key benefit of including healthy-diet rich in vegetables and fruits may reduce the risk of heart disease including heart attack and stroke.
Dietary Fiber is very important for a healthy diet plan. Whole grain’s dietary fiber helps to reduce blood cholesterol levels and may lower the risk of heart diseases. Fiber is a key element which helps to reduce constipation since it helps in bowl movements. The B vitamins in grains helps to release energy from protein, fat and carbohydrates. Your age, sex and physical activity determines the quantity of grains that you need to consume. Most commonly used grains are wheat, oats, rice, corn meal, barley etc. Grain products such as bread, pasta, oatmeal, cereals forms the source of carbohydrates. Whole grains and refined grains are 2 sub divisions of grains. Whole grains contain the entire grain kernel- the bran, germ and the endosperm.
In a Kerala Diet pattern, brown rice is the common food associated with Healthy Eating from Grains group. When we compare brown rice with white rice, the former is less processed and refined than the white rice. Only the Hull is getting removed in brown rice while it maintains the nutrient packed bran and germ. Hence it retains most of the vitamins and minerals, brown rice has a better nutritional profile than white rice.
Refined Grains like white rice, white pasta, white bread lacks the fiber and nutrients unlike the whole grains.
A good diet plan including all the nutrients in the right amount would definitely pave your way for better health. We have customized and personalized plans for needs of each individual.
Keep a watch on your protein intake. Protein Diet helps in building and repairing of body tissues apart from other vital functions.
Main sources of dietary protein include Diary Products like Milk, Yoghurt, Cheese, Lean Meat, Poultry, Fish, Egg, Beans and legumes etc.
Some foods among these are excellent foods for reducing cravings. Weight management or weight loss with high cravings would be a difficult task for some people to manage their own.
Dairy foods are considered as nutrient rich since it contain Calcium, Vitamin D ,protein and other essential nutrients..
Key benefits of dairy foods are
· A diet rich in Calcium, protein and vitamin D, which helps to maintain bone health..
· Dairy products are the primary source of Calcium which is crucial for building bone health, teeth and for bone mass especially in the growing stage.
· Prevents osteoporosis
Plan your meal which is balanced with sufficient Fruits, vegetables, grains, proteins and dairy to keep you fit and energetic. The quantity of consumption can vary depending on age, gender, activity levels, work patterns etc.
So, get in touch with our Professional Nutritionists in BioDietz, where they would take time with you to exactly find out your problems be it related to Overweight, Weight loss, PCOS, Thyroid issues, Problems with Portion controls, elevated cholesterol, hypertension or any other weight management issues.Tags: Balanced diet, Diet Plan, food plan, Healthy Food, weight loss