HEALTHY FOOD ITEMS

BEST HEALTHY DIET

Table of Contents

1. Disclaimer
2. Introduction
3. Vegetables
4. Fruits
5. Lean Proteins
6. Whole Grain Food
7. Healthy Fats
8. Water
9. Good Habits to follow
10. Indian Dishes
11. Conclusion

Disclaimer

It is strongly advised to consult your Doctor before adopting any change in your food, exercise routine, etc. to suit your age, and health conditions (especially for aged persons and pregnant women, and people who are already having chronic diseases like diabetes, heart ailments, affected by cancer, etc.).

INTRODUCTION

Obesity causes so many health issues including chronic health disorders like diabetes, and heart disease, besides losing self-confidence and self-esteem.  It could be wondered that losing weight is a challenging task, but I would say that it is an achievable goal with the right type of food items for a healthier life and leading a disciplined life.

Now let us analyze the various reasons that could be the root cause of obesity.  Obesity is developed on account of genetic disorders, environmental issues, taking untimely, unhealthy, and uncontrolled diet, avoiding workouts, improper sleep, and some medical issues like hypothyroidism, Cushing’s syndrome, polycystic ovary syndrome, etc.

With a view to overcoming obesity, the following lifestyle is suggested:

• Practice consuming a healthy and balanced diet which will not add much more to your calories but give you the adequate energy to feel energetic;

• Regular exercise of moderate intensity to burn out excess calories;

• Try to lead a stress-free life by practicing Yoga and meditation which would pave a long way to getting a sound sleep.

Let us now dive into our focused topic of digging the healthier food items which, on the one hand, does not add to your calories excessively and give the optimum energy to lead a healthy lifestyle and also various other benefits.

It is the best practice to choose the right food options which will help in reaching the goal of your Healthy life mission, without seeking any compromise from your health.  Let us see the various ways and means which would help in leading a healthy life.

Experts and Nutritionists all over the globe recommend the consumption of healthy Vegetables, Fruits, Consuming Lean Protein foods, Whole grain food items, eating food containing healthy fats, and drinking adequate water for healthy living. 

1. Vegetables

Healthy Vegetables

The specialty of veggies is that they are a rich source of nutrients, but contain a lower level of calories.  They also contain high fiber and are recommended for consumption to lead a healthy life. 

Vegetables can be consumed in cooked form, like making curries, soups, and other side dish varieties.  They can also be taken raw by way of salads etc.

Some recommended vegetables are green leaves, spinach, broccoli, cauliflower, asparagus, bell peppers, carrots, etc.

Spinach, kale, and collard greens having high in fiber, low in calories, and contain a lot of important vitamins and minerals. Therefore, they help in filling up.  However, consuming such leafy greens does not add many calories to the diet, but provides adequate energy to our body.  Since they contain low calories, they help in reducing our body weight and are considered to be a great choice for a healthy life.

Broccoli, cauliflower, cabbage, Brussels sprout, Radish, Turnip, etc. which are called are also low in calories and high in fiber. These vegetables are possessing rich antioxidants and vital nutrients, which are considered to be essential for healthy living.

Though root vegetables are supposed to be containing a high level of carbs, Sweet potatoes are considered to be highly nutritious and are good for a healthy life.   They are rich in fiber, vitamins, nutrients, and other essential vitamins and minerals.  They also have a low glycemic indeed and do not spike the glucose level in our blood.

Peppers of any type contain low calories and are rich in fiber. They are considered to help enhance our overall health since they contain more vitamin C and boost our immunity power.

Mushrooms are considered to be low-calorie vegetables and can help in reducing body weight. Since mushrooms are rich in vitamins and minerals they can be treated as a good source of protein.

2.         Fruits

Healthy fruits

Apart from vegetables, fruits contain a lot of vitamins and are rich in fiber so they can be of great help in leading a healthy life. Since they contain low calories and one can feel satisfied with their sweetness without adding extra calories to our system.  Here we are gonna see some of the best fruits which can help us to lead a healthy life.

Fruits can be taken as snacks or added to our meal plans.  For example, bananas, apples, berries, oranges, grapes, pomegranates, etc. can be added to our breakfast, which will reduce our intake of a main meal, thereby giving the best result in losing weight. Lean protein

Lean protein sources like chicken, fish, turkey, tofu, and legumes are great for healthy living. They are low in calories, high in protein, and can help you feel full for longer. Protein also helps in building and repairing muscles, which is important when you are trying to lose weight. 

Besides, fruits can be taken raw, cut into pieces, or even can be made as smoothies for consumption as per our desire.

Strawberries, raspberries, blueberries, and blackberries contain low calories and are rich in fiber. They also contain quite a good amount of antioxidants and other vital nutrients, which can help in our overall health.

As apples are considered to be a rich source of fiber and contain low calories, they can be of great help to achieve our mission of a healthy life.  Also, they are a good source of vitamin C and other essential nutrients required for our system.

Grapefruit can be cited as a low-calorie fruit with a lot of fiber and vitamin C which may boost our effort in achieving our goal of losing weight. It is proven by various studies conducted that eating grapes before taking our regular meal can reduce the intake of main food so that calorie intake is very much reduced, which will help in our mission of losing weight.

Avocados are a nutrient-dense food. They can help in leading a healthy life if consumed.  They are rich in healthy fats, fiber, vitamins, and minerals required for our system to lead a healthy life.

Watermelon is supposed to be a low-calorie fruit containing rich watery resources. Therefore, they are considered to be a great choice for healthy living food.  It is also a good source of vitamins A and C and other essential nutrients to keep us energetic.

3.         Consuming Lean Proteins

Nuts and Legumes

The addition of Lean protein into your meal plan can help in keeping you young and energetic.  Since they are low-calorie foods and rich sources of protein, they can keep us feeling full and satisfied.  Proteins help in the growth of muscles and repair the damaged cells in our body.

The addition of chicken, fish, turkey, and tofu to your meal plan can go a long way in reducing weight. Since they contain low calories and are rich in protein, they are considered to be a great option for a healthy life diet plan.

Lean Proteins like Greek yogurt, hard-boiled eggs or sliced turkey, etc. can be consumed in the form of snacks to feel full and satisfied.  As they contain high protein and low calories, they play a major role in your mission of a healthy life.

Lean cuts of meats like chicken breast, turkey breast, and fish will help in losing weight to a great extent as they are low in fat and calories and high in protein.

For vegetarians, it is better to opt for plant-based proteins like legumes, beans, and tofu to feel stuffed and satisfied, besides lowering the intake of high calories.

4.         Whole grain food

Consuming whole grains such as brown rice, quinoa, buckwheat, whole wheat bread, oats, etc. is a good practice for losing weight.  They are considered a rich source of fiber, which can help you feel full for longer.  This will avoid overeating.  Since they contain vital nutrients like vitamins and minerals and other nutrients, they can support maintaining optimum weight and leading a healthy life.

Brown rice can be taken as the main meal also.  Salads can be made out of Quinoa.  Whole wheat bread can be consumed for breakfast as a sandwich, with milk, or toasted and eaten.  Porridges can be prepared with Buckwheat, and oats and taken as breakfast or dinner.

Avoid the consumption of refined grains like white rice, white bread, or pasta.  Instead, you can consume dishes made of whole grains like whole wheat bread, brown rice, quinoa, buckwheat, etc.

Take stomach full quantity of salads made with quinoa to feel stuffed and satisfied after every meal. You can also keep the option of adding brown rice to stir-fry or quota to a salad.

Snacks prepared with whole grains like popcorn, crackers, cereals, etc. can be taken which will give you stomach filled feeling without adding to your calorie much. They also give you adequate energy, packed with a lot of fiber and vitamins, and minerals.

Baked items such as whole wheat bread and whole grain muffins can be easily made at home, which become cost-effective and indigenous.

Whole grains such as Quinoa, barley, and faro, etc. can be added to our meals and also taken during snack time.

5.         Healthy Fats

Items like nuts, cereals, seeds, avocado, olive oil, etc. do contain healthy fats which are very much essential for a healthy diet plan. 

Apart from keeping you feeling full for quite a long hours, they help you in adding essential fats to your system which will augment your efforts in losing weight. Since they give you satisfaction, your eagerness to over-eating is also suppressed. 

They contain essential fats like omega-3 fatty acids, that keep you always brisk and help in brain health, besides helping in losing weight.

Nuts and seeds of various types contain essential vitamins and minerals and can be taken as snacks which will help you in supplementing your energy level without adding many calories.

They are also rich in healthy fats.  Nuts and seeds can be consumed in roasted form, raw, and in smoothies in accordance to suit your taste.

6.         Water

You will be surprised to know that water forms part of a healthy diet, and it can also help in the losing weight mechanism.  Drinking water can keep you feeling full for longer hours, prevent overeating, and flush out toxins from your body.  You can drink water intermittently which will satisfy your thirst, avoid over-eating, and also keep you hydrated adequately.

OTHER GOOD HABITS TO BE FOLLOWED

A)        Consume a healthy and balanced diet

• A balanced diet is essential for maintaining optimum weight for a healthy life.  Consume vegetables, fruits, protein-rich food items, foods, and snacks made out of whole grains, and also ensure intake of healthy fats-containing food items.

• Keeping yourself hydrated adequately can flush out excess fats, and toxic items from your body.

• It should be ensured that processed and sugary foods are avoided as otherwise the same can lead to weight gain and fat accumulation in undesirable parts like belly etc. in the body.

• Make it a practice to take nuts, and seeds either roasted or raw or along with green tea.

B)         Optimum level of portion sizes

• Even though a healthy diet plan is strictly followed, it is equally important that control over portion sizes is also maintained as otherwise, overeating can lead to weight gain.

C)         Regular Exercise

• Workouts that may suit your health and body condition can act as a catalyst in the healthy living principle.  The above tentative diet model, coupled with routine exercises will give the desired result. 

• Cardio exercises, body weight exercises, muscle-building exercises, etc. can also bring down the excess weight to the optimum level.  However, these exercises should be carried out strictly after consulting the respective healthcare professionals only.

 D)        Avoid alcohol

• Alcohol is high in calories and should be avoided for losing weight.  On the one hand following a strict diet plan to reduce body weight, if alcohol is consumed simultaneously, it will be highly possible that the goal cannot be reached.

INDIAN DISHES FOR HEALTHY LIFE

Tons of vegetables and fruits are available in India that can help to lead a healthy life.  The following is the list of vegetables and fruits used for losing weight:

i)          Fruits like apples, guava, etc. can be cut into pieces for serving as snacks.  They are rich in fiber, vitamins, and minerals, and act as super agent for the detoxification of our system.  Other fruits such as pomegranates, grapes etc. contain medicinal values which can help in leading a healthy life.  All these fruits are of low glycemic index categories and thus do not spike the blood sugar level.

ii)         Cucumbers, Carrots, cabbage, radish, Indian green bean, etc. can be cut into pieces and taken as salads, which contain multi-nutrients, high fiber, and essential vitamins and minerals. They also act as a major agent for detoxication.

Iii)        Skimmed milk contains only minimum fat and can be taken in the morning or instead green tea can also be made an option for the morning routine. Oats porridge along with skimmed milk can also be considered as a better choice for morning breakfast.

iv)        Brown rice which is available in plenty can be taken as a main meal instead of taking polished white rice. 

v)         Millets such as finger millet (Ragi), Jhangora (Banyard millet), Barri (Proso millet), Kangni (foxtail millet), Kodra (Kodo millet), etc. are considered good for a healthy life and also controlling diabetes.  They are also told to be containing additional health values in strengthening the major organs of our body to keep us healthy.  They can be taken in the form of a main meal and also atta made out of them can serve in the preparation of snacks and breakfast/dinner items such as Dosa, Idly, Upma, Pongal, etc.

vi)        Moong dal contains high protein and can act as the best protein supplement for vegetarians.

vii)       Chutneys made of curry leaves, coriander leaves, and Spearmint can also be taken as side dishes which will be an added value to our mission in losing weight.

CONCLUSION

Finally, while wrapping up, I would suggest that it is not enough if you follow a healthy diet plan, and lead a healthy life, but also it is very much important to have regular workouts.  Consuming healthy foods, avoiding sugary items, keeping away from alcohol, practicing meditation for relieving stress, and maintaining adequate workout procedures can yield the best result.  However, it is all the most essential to consult healthcare professionals before switching over to a new diet plan or a workout.