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Healthy Diet


Introduction to Healthy Diet

A diet which that helps in maintaining or improving our health is referred to as a healthy diet. A healthy diet must make available to our bodies all essential nutrition like fluid, macronutrients, and adequate calories.

To establish a healthy eating habit it is essential to eat foods produced from plants that are Vegetable, fruits. Whole grains and legumes (beans, peas, lentils) and it is suggested to limit highly processed food. Healthy foods help good health and help to safeguard against chronic disease.

Fruits, vegetables, and the food have not processed food and sweetened beverages are generally referred to as a healthy diet.  One can get a healthy diet from varieties of plant-based and animal-based foods.  Non-animal source of vitamin B12 is needed for those following a vegan diet. To provide information regarding the healthy diet many medical institutes and the government has published various nutrition guides to educate individuals, what they should eat to be healthy. Besides healthy food healthy lifestyle like suitable exercising, every day is essential to remain healthy since a healthy lifestyle helps in lowering disease risks, such as obesity, heart disease, type 2 diabetes, hypertension, and cancer. People suffering from various diseases or conditions need medical nutrition therapy. Some recommendation made by the different origination is as follows.

  1. World Health Organization

Regarding the healthy diet, World Health Organization (WHO) has made the following recommendations

  1. Retain a healthy weight by eating approximately the same quantity of calories that your body need.
  2. Limit fats consumption. The recommendation is that not more than 30% of the total calories should come from fats. Prefer unsaturated fat to saturated fats. Avoid Tran’s fats.
  3. Eat at least 400 grams of fruit and vegetables per day. A healthy diet also contains legumes (e.g. lentils, beans), whole grains and nuts.
  4. Limit the intake of simple sugar to less than 10% of calorie (below 5% of calories or 25 grams maybe even better)
  5. Limit salt/ sodium and use iodized salt. It is recommended that the use of salt Less than 5 grams per day reduces the risk of cardiovascular disease.

WHO stated that 2.8% of deaths worldwide occur due to the insufficient vegetables and fruit intake?

American Heart Association / World Cancer Research Fund / American Institute for Cancer Research

The American Heart Association, World Cancer analysis Fund, and American Institute for Cancer analysis suggest a diet that consists principally of unprocessed plant foods, with stress a good variety of whole grains, legumes, and non-starchy vegetables and fruits. This healthy diet is filled with a good vary of assorted non-starchy vegetables and fruits that offer completely different colors as well as red, green, yellow, white, purple, and orange. They note that tomato deep-fried with oil, liliid monocot genus vegetables like garlic, and dullened dicot family vegetables like cauliflower, offer some protection against cancer. This healthy diet is low in energy density, which can defend against weight gain and associated diseases. Restraining consumption of sweet drinks, energy made foods, “fast foods”, meat and avoiding processed meats improves health and longevity. Overall, researchers and medical policy conclude that this healthy diet will scale back the chance of chronic malady and cancer.

In youngsters, overwhelming but twenty-five grams of superimposed sugar (100 calories) is usually recommended per day. different recommendations embrace no added sugars in those beneath two years previous and fewer than one beverage per week.[14] As of 2017, decreasing total fat isn’t any longer suggested, however, instead, the advice to lower risk of disorder is to extend consumption of monounsaturated fats and unsaturated fats, whereas decreasing consumption of saturated fats.

5 Keys to Healthy Diet

  1. Plenty of fruits and vegetables

Fruits and vegetables are rich in essential minerals and vitamins that our body requires.so a diet containing more fruits and vegetables helps in reducing the risk of diabetes, obesity, stroke, heart disease and many types of cancer.

  1. More Whole grains, less processed foods

Processed foods contain excess sugar, additives, sodium or unhealthy fat, which is harmful to our health. So a healthy diet should contain limited amounts of these foods.  The Wholegrain foods provide fiber and vitamins. This helps to reduce the risk of cardiovascular disease.

  1. Less sugar and salt

our bodies require salt and sugar but too much of these can compromise your health. So if our diet has a lot of salts, then we might be at greater risk of high blood pressure, which potential of leads to stroke or heart disease. Too much sugar consumption may result in increased weight/obesity and tooth decay.  So what we need is that cut down on added sugar and salt, especially when preparing your foods.

  1. Healthy fats and oils

Eating reasonable oils and fats is the key to a healthy diet. It is better to choose plant-based oils such as sunflower, olive, and soy to increase the intake of polyunsaturated fats since it is healthy for the heart. Lower the consumption of full-fat dairy products, butter, and fatty meats. Eat white meat (fish and poultry) instead of the red meat which is high in fats.

  1. Plenty of water and less alcohol

cut down alcohol intake, intake sufficient amount of Water It helps to maintain the balance of the body fluids, flushes toxins, keeps the skin healthy and transports nutrients and oxygen to our body cells. It is recommended that 9 to 12 cups of water per day is good for the health.

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