Healthy Diet Plan: What to Include?

Balanced healthy diet should include all the required nutrients to provide sufficient fuel to your body. In this article, you will find information about the basic desirable nutrients in simple form. Each nutrient is listed with the function it performs and the natural sources that offer the nutrient.

Carbohydrates and Dietary Fiber

You need to choose food with healthy carbohydrates and fiber sources. By choosing foods with healthy carbs and dietary fiber sources, you feel full for a long time. An additional benefit is that it keeps the blood sugar and insulin levels stable.

The sources of desirable carbs are whole grains, beans, fruits, and vegetables. Unhealthy carbs, on the other hand, digest quickly and infuse high blood sugar levels and energy. Refined sugar and white floor are examples of carbs you need to avoid. Dietary fibers are also found in plant foods and a healthy diet is composed of approximately 20-30 grams of fiber per day.

Healthy Diet

Fats and healthy diet

Desirable sources of fat provide nourishment to brain, heart and body cells. They are necessary for your healthy hair, skin, and nails.  The most desirable form of fat is omega-3 fats (EPA and DHA). The presence of these fats results in reduced chances of cardiovascular diseases and prevention of dementia. The desirable types of fats are monounsaturated and polyunsaturated fats.

Monounsaturated fats are found in plant oils (canola oil, peanut oil, and olive oil) and as well as seeds (almonds, hazelnuts, pecans etc).Polyunsaturated fats, include Omega-3 and Omega-6 fatty acids, are found in fish (such as salmon, herring, mackerel, anchovies, sardines etc) and seeds like unheated sunflower, corn, soybean, walnuts and flaxseed oil.

Mentioning undesirable fats, you must reduce or completely avoid saturated fats, (sources include meat and whole milk dairy products) and trans fats (found in vegetable shortenings, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods).

Proteins

Proteins are especially important as they provide us with the energy keep ourselves going. Proteins are our body’s basic building blocks and serve stable growth and energy. 20 amino acids are essential for maintaining cells, tissues and organs.

Sugar and refined starches

Decent amount of sugar is Okayed by experts but sugar in excess causes energy ups and downs. A high amount of blood sugar can cause health problems such as arthritis, diabetes, osteoporosis, headaches, and depression. An excess of salt in our diets is also harmful so we should reduce its usage, so it cannot be overlooked in a healthy diet plan.

Water is important

Water is a vital part of a healthy diet. The importance of water is shown by the fact that our 75% of body is made up by water. An appropriate amount of body water helps flush our systems of waste products and toxins. A lack of water causes fatigue, decreased energy and headaches.

A healthy diet must strike a balance in all the above mentioned nutrients. You must be able to find an area of preference in the diet plan. This is your first step in preparing for donning your ideal figure.

Jessica Miller
About Jessica Miller 98 Articles
Author who finds and writes the most interesting topics and tries to solve your everyday problems.

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