Feeling low? Experiencing fatigue or bulkiness? Don’t find medications as a suitable cure? Here is an answer to all these questions of yours, switch to a healthy plan. A healthy and balanced diet plan is fundamental to living a healthy lifestyle, no matter how old you are.
Misconceptions
A lot of people have a misconception that to eat healthily, you have to exclude the unhealthy meals out of your diet. Nonetheless, this is not the case; you are allowed to eat whatever you wish but within the given limits and increase the intake of healthy food in your everyday life. When you completely cut off foods like pizza or burgers from your diet, the craving to eat those increases even more. Learn how to keep it balanced, instead of eating two slices of pizza, try eating just one; this way, you won’t overstuff yourself with unhealthy food and can also satisfy your cravings.
Another misconception here is that a lot of people think that overeating healthy food would not affect their health. Sorry to burst your bubble, but it is the total opposite. It’s not just about eating healthy; it’s also about eating the right amount of healthy food. Overeating can cause obesity and weight gain, as well as other health issues in the long term.
How does it work? You need to keep an eye on your calorie intake; if you consume calories more than the required amount for your body, which is based on your activity level and age, you will end up being over-weight, even if you eat healthily.
Another point to understand is eating the right proportion of healthy food. You can’t go just toss in everything on your plate; you have to know what and how much to eat from every macronutrient group, i.e., carbohydrates, proteins, and fats.
Below we have listed down the foods you should include in your diet with the right amount and proportions.
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However, there could be a few side effects depending upon your body, consult with your doctor or nutritionist before you start taking it.
Salmon
Food group: Meat/Protein
Salmon fish tops the charts when it comes to healthy foods. It comes along with many nutrients like vitamin B, omega-3 fatty acids (helps with blood pressure and decreases the risk of heart diseases), and magnesium. Salmon also helps boost weight loss by promoting satiation.
There are many delicious and healthy recipes that you can try out with salmon. You can bake, BBQ, grill, broil, or roast it.
As good as this fish sounds, keep in mind that overconsumption of omega 3 fatty acids can harm your body. Limit the consumption to once or twice a week.
Milk
Food group: Dairy/ Protein
While most of us take milk for granted, you should know that milk has properties to make your bones and body healthier. That is why it’s highly recommended for use at every age.
Milk consists of potassium, protein, phosphorus, and vitamin B12, and if it’s a cow’s milk, it comes in with an additional vitamin D.
The most popular milk among them is cow and goat milk; however, there is another animal that we tend to ignore. Camel milk is packed with rich nutrients and is very popular amongst the nomads for centuries. It consists of low saturated fat as compared to cow’s milk and has more nutrients. It is also best for people who are lactose intolerant or are allergic to milk.
Kale
Food Group: Vegetable
Kale is one of the best leafy green vegetables on this planet. It is full of vitamins A, K1, C, and B6, as well as minerals, dietary fiber, and anti-oxidants. Other leafy vegetables also provide such nutrients, but what makes kale different from the rest is that it also helps the bones since it contains calcium.
Blueberries
Food Group: Fruits
Every fruit out there is considered healthy; however, blueberries stand out because of the number of nutrients it possesses. Blueberries are an excellent source for boosting brain health, according to a few studies, blueberries help a lot with memory loss. It also enables you to fight obesity, regulates cholesterol levels, and blood pressure.
Potatoes
Food Group: Vegetable/Carbohydrates
Potato is the most loved vegetable in the entire world. It is the only vegetable that is cooked and eaten by every age group without resistance.
An important point to note here is that we are not talking about the way potatoes are consumed in the form of chips or fries, that is extremely unhealthy, the best way to cook them is to either boil or steam them. This way, you wouldn’t have to kill the healthy nutrients it possesses, which are vitamin B, C, and starch that can help with digestions, but only if it is cooked right.
Dark Chocolate
Food Group: Other
We’re sure you all are well aware of the humor’ chocolate comes from cocoa, which grows on a tree, therefore making it a plant…. Chocolate is a Salad!’.
As excited as you are, you should know that only dark chocolate is the exception. It possesses high concentrated anti-oxidants that help regulate the blood pressure and blood flow and can combat heart diseases. Who knew chocolate could be a superhero!
One small square of dark chocolate is enough for a day and can be eaten daily; we know how excited you are to hear that.
Conclusion
Maintaining a healthy diet can be a hard job, but it is all worth it in the end. When there is a will, there is always a way.