Along with exercise, a healthy and balanced diet is key to achieving a healthy lifestyle. With all the fad diets available, it can be easy to neglect a healthy diet. Healthy diet reduces the risk of stroke, other cardiovascular diseases, type 2 diabetes, and coronary artery diseases. It helps in reducing bone loss and prevents kidney problems. It also reduces the risk of certain cancers online classifieds. What comprises a healthy diet?
Fruit and vegetables
Fruits and vegetables are essential part of a healthy diet. Every meal should include at least one fruit and lots of vegetables. This also includes fresh fruit juices and salad vegetables. Fruits and vegetables are rich in vitamins and minerals that help in strengthening the immune system. It is also rich in fiber that aids in digestion. These foods are low in fat and are especially helpful if you are trying to lose or maintain weight.
Bread, cereals, potatoes, pasta, rice, and noodles
These foods are great source of fiber and starch. It should be the main part of the meal as they are the source of energy that will help you go through your daily activities.
Milk and Dairy
Milk and dairy is a good source of calcium that makes the bones strong. Getting enough calcium reduces the risk of developing osteoporosis especially in women. 2-3 servings of milk and dairy is recommended for a healthy and balanced diet. Dairy includes milk, cheese, and yoghurt. However, products such as butter, eggs and cream should be eaten moderation as they contain high amount of fats.
Meat, fish and alternatives
Meat is a good source of protein. Meat such as beef, pork, and poultry should be eaten in moderate amount. Choose lean meat and low fat. Fish is a good source of omega 3 that is good for the heart. You can also choose alternatives such as tofu, mycoprotein, textured vegetable protein and kidney beans.
Fat and food containing sugar
Foods that contain high amount of fat and sugar should be taken in very less amount, if not avoided. Too much sugar increases the risk of diabetes and hypertension. Too much fat increases the risk of coronary heart diseases and other serious illnesses. Instead of using fat derived from animals and animal products, use unsaturated fat such as olive oil, sunflower oil and corn oil. Fat is also essential part of a healthy and balanced diet. However, it should be taken at a very minimal amount.
Leave a Reply: