What are the Secrets to a Healthy and Balanced Diet Plan?
A healthy and balanced diet plan does not imply only an assortment of rabbit food, bird seed and carrot juice, but an entirely new approach to healthy eating of a wide range of foods. A healthy and balanced diet does not restrict you from eating your favourites, but teaches you how to do it the right way.
Considering that no single food provides the all the necessary nutrients and calories, it is important to eat different kinds of food to make a balanced diet one.
A healthy and balanced diet is one that has:
Bread, Potatoes and Other Cereals
Consume either of these food items at every meal. In fact, you can eat them during snack time. Food items that fall under the category of bread, potatoes and other cereals are bread, rice, breakfast cereals, yams, noodles, grains and oats. Opt for high-fibre varieties such as wholemeal bread, brown rice and wholegrain cereals. Such foods provide ample carbs, B vitamins, fibre and small amounts of iron and calcium. Ensure that these fill at least a third of your plate at mealtimes.
Fruits and Vegetables
Eat five different servings of fruits and vegetables each day. Include frozen, fresh, dried and canned and unsweetened fruit juices in your diet. These provide a great source of vitamins, minerals and fiber. Ensure that they fill at least a third of your plat at mealtimes.
Milk and Dairy Products
Eat at least two or three servings of milk and dairy products a day. Foods that fall under this category include cheese, milk, fromage frais and yoghurt. Make sure that you choose non or low-fat varieties available in the form of reduced-fat cheese, semi-skimmed milk and fat-free yoghurt. These food items contain calcium, protein and a variety of minerals and vitamins. Make sure that you include not more than s sixth of these items in your plate at mealtimes.
Fish, Meat and other Alternatives
Eat two servings a day of meat, fish or other alternatives. Some of the foods that come under this category include poultry, meat, eggs, fish, nuts, beans and seeds. Opt for low-fat varieties of meat, fish etc such as skinless chicken, extra-lean minced beef etc. Make sure that you don’t add extra salt or fat into your diet. These food sources provide a variety of minerals and vitamins and protein. Remember to include these foods in not more than sixth of your plate at mealtimes.
Sugary and Fatty Food
What does not suit our taste buds is what is considered healthy, but how can you possibly pull yourself from having your favourites. Remember to consume only a small amount of these foods. Some of the foods that fall under this category include spreading fats, cream, oil, oily salad dressings, biscuits, cakes, mayonnaise, savoury snacks, puddings etc. These food items contain sugar, fats and salt that must only be consumed once in a while.
Benefits of a Healthy Balanced Diet Plan
Eating a healthy and balanced diet ensures weight loss that is not temporary, but sustainable. Besides, eating a healthy and balanced diet adds few more years to your life and therefore, enhances the quality of life.
Health and balanced diet plan helps reduce the risk of developing diseases such as cancer, diabetes, heart diseases etc and sustaining energy. The diet plan offers daily nutrition to help a person feel good about him/her by way of improving mood and making thoughts clear.
One must eat at least five portions of vegetables and fruits every day as this helps in warding off diseases. Make sure that you eat breakfast along with three meals a day.