In the world where media misrepresentations of the perfect figure and uninformed decisions guide the meal plans of most individuals, it is necessary to understand what is meant by a healthy diet. The need for a healthy diet is to maintain proper body weight, provide energy to your body and promote overall physical and mental well-being. One must know that the plans for people of various ages, genders and body weights will differ. Well! If you want to know about what’s healthy and what’s not try consulting the best nutritionist in Gurgaon, Dt Ashu Gupta.
What is a healthy diet?
A healthy diet is one where your body receives the essential amount of nutrition through your meals. The diet should be a balance of nutrients and calories. It must include carbohydrates, fats, proteins, vitamins and minerals in adequate proportions. Diets do not only mean a weight loss diet, but it can also be a weight gain diet to ensure you eat according to the needs of your age, gender, lifestyle and the amount of physical activity that you engage in. In short, a healthy diet is a combination of food consumed along with good lifestyle habits.
Benefits of a healthy diet
- Improves mood
- Provides more energy for daily activities
- Reduces risk of heart disease and stroke
- Lower blood sugar levels, especially beneficial for people with type-2 diabetes
- Decreases the risk of obesity
- Lowers chances of developing certain cancers
- It keeps you happy and reduces stress
- Improves your overall well-being
What to eat to keep yourself healthy?
Dt Ashu Gupta, one of the top Nutritionist in Gurgaon suggests diets to be curated according to needs along with some basic tips that can be followed by everyone. Eating a variety of health food items works for most people, unless you have some restrictions.
Eat fruits that are fresh and seasonal fruits. Include vegetables in every meal, especially leafy greens. Fruits and vegetables also make healthy snacks.
Consume whole grains like unprocessed maize, oats, wheat, millets and brown rice. Include either low-fat or fat-free milk and milk products in your diet.
Proteins can be obtained from nuts, beans, eggs, fish, poultry and lean meats.
Fats are also necessary for the body. However, it is important to avoid trans fats as found in butter, cream, cheese, ghee, etc. Instead eat food with good unsaturated fats such as fish, avocado, nuts and oils like olive oil, canola oil and soybean oil, or those low in saturated fats.
Limit salt consumption to 9-12 g per day and potassium to less than 3.5 g. This can help lower chances of high blood pressure and reduce the possibility of stroke. Salt content is not only calculated as that added to food but also occurs in processed food such as soy sauce and salty snacks.
The amount of sugar intake must be done cautiously. Excess amount of sugars leads to the risk of gaining unhealthy weight. It can cause several health complications and even increase the chances of cardiovascular diseases. Considering a weight loss plan can work for those who wish to rearrange their carbohydrate and sugar intake in their diets. You can replace sugary snacks with healthier alternatives like eating a bowl of fresh fruits, nuts or cereals.
Drinking 2-3 litres of water everyday and including exercises to your fitness regime will help maintain a healthy body along with a diet plan. Water also helps detoxify the body, and regulates the balance of fluids in your body. On the other hand it keeps your skin glowing.
How to plan your diet?
It is necessary to remember that every individual has different health requirements. This is why a plan that may work for you may not work for another person. If you have obesity, you will be following a weight loss diet. One with diabetes will have a diet that has lesser carbohydrate content. A person whose body mass is low will require a weight gain diet. Your diet plan must be according to your health conditions.
There are some tips that everyone can follow while planning a diet. Aim at eating a balanced diet with proportions of food items according to your body’s needs. Measure the amount of every item that you are consuming. Many good dietitians at various diet clinic in Gurgaon suggest that eating frequent meals at different intervals during the day can boost the metabolism and keep you healthy, when compared to consuming one large meal.
Read the labels before buying a product to know what it contains. Avoid salts, preservatives like MSG, sugary substances. It can help make decisions whether it is good for your body or not.
Replace items in your diet with healthier alternatives. Choose whole wheat instead of refined, fruits and nuts instead of fatty or sugary snacks. Make choices that are healthier. It is not only junk food that tastes well.
Go local when shopping for food items. It will ensure freshness of what you consume. It also provides encouragement to help local businesses grow.
Aim at consuming more of home-cooked food than processed and packaged ones. You will have control over what goes into your body this way.
Now that you have understood what a healthy diet is, try following these tips to ensure a healthy body and mind. Because our body represents the type of food we consume. Eat healthy, stay healthy and look good! If you live near Delhi NCR or Gurgaon, you can consult expert dieticians in Gurgaon to help you plan your diet plans. It is often confusing to understand what needs to be included and to what extent while planning a diet, an expert dietician can help you figure it out.