HEALTHY DIET

What is a healthy diet??!!

                                       A health diet contains different kind of foods like calories, proteins, minerals, vitamins. It gives your body the nutrients it needs to function correctly.  Most of your daily calories should be:

• Fresh fruits
• Fresh vegetables
• Whole grains
• Nuts
• Proteins

                                     

                               

Coronavirus update

It is a pandemic time, eat healthy food and important part is maintaining your health. There is no specific food which can protect us from the virus, a nutrition's diet that will help to boost our immune system or help us to fight off symptoms. We are not able to share our food or meals with our friends or loved ones, but we can help in lot other ways like eating well and maintaining a good health at this difficult time

 Why healthy diet is needed or important

                            It supplies the nutrient your body needs to work effectively, without a balanced nutrition, your body is more fatigue, low performance and infection.

             Children should get enough healthy foods which will help to face growth and development problems. 

Your body needs nutrients to stay healthy and essential nutrients(food ) that stops us from getting sick.

                                         

What to eat??!!

                                    

                   A healthy diet will usually include the following nutrients:

• Vitamins and minerals
• Carbohydrates
• Proteins
• Healthy fats

It will include a variety of foods that are:

• Fruits
• Vegetables
• Grains
• Dairy
• Protein foods ( meat, egg, fish, beans and nuts)

 If your a vegan diet you can focus on Plant- base foods, like tofu ( bean curd) and beans. If you don't like diary product you can choose other variety of nutrient.

Food to avoid

                     

 

       To avoid or limit on healthy diet are:

• Refined grains (whole grains)
• Added sugar and salt
• Red and processed meat
• Alcohol
• Trans fat 

Whole wheat flour can be healthy for some people but not suitable for those with a gluten intolerance( food allergy).

Fruits: 

          They make a tasty snack and dessert, they are nutritious. Local fruits are fresher and more nutrients than the imported one.

 They contain high in sugar but the sugar is natural one.

Vegetables:

                   They are key source of vitamins, minerals and antioxidants. Dark, leafy green vegetables are excellent in nutrients, they are:

• Spinach
• Green beans
• Broccoli
• Swiss chard ( green leafy vegetables)
  
• Kale ( cabbage leaf or member of cabbage family)

You can use them as:

• As side dish
• As  a salad
• In juices and smoothies

Grains: 

            Refined white flour it as limited nutritional value. This happens because much goodness is in the hull of the grain ( outer shell), which is removed during process of manufacturing.

                                   Whole grain products  will provide  additional vitamins, minerals and fiber. It include entire grain.

Proteins:

               Meats and beans are primary sources of protein, It is essential for muscle maintenance, development and etc.

Animal protein: 

• Red meats ( mutton)
• Poultry ( chicken and turkey)
• Fish ( salmon and other oily fish)

Use fresh, unprocessed meat is the best option.

Plant-based protein:

                           Nuts, beans and soy products are good sources of protein, fiber, etc. They include:

• Beans
• Peas
• Almonds
• Sunflower seeds
• Walnuts

Dairy products:

                  It provides nutrients including:

• Protein
• Calcium
• Vitamin D

      You can also use diary free milk like, soy milk, almond milk and etc.

Fats and oils:

                    Fat is essential for energy and cell health, but more fat means increase in calories which may lead to weight gain.

Note:

1. Fats to love: vegetable oils and fish oils 
2. Fats to avoid or limit: butter, cheese and heavy cream
3. Fats to lose: trans fat

Deep fries contains more calories and less nutrition's.   Most of the expert consider olive oil is good for health.