What is a Healthy Diet, Benefits, Habits, How to Eat, What to Eat, Why to Eat, Reasons, When to Eat Food, Healthy Food Chart, Immunity
When it comes to food, there are many such dishes in our mind that start rotating and their taste also starts coming in the mouth. But when we think about healthy diet, no one wants to understand the exact definition of healthy diet. Because nowadays food is eaten to calm the mind and not to nourish the body. Food rich in nutrients is healthy, but to understand this, we have to understand what is a healthy diet? Today we have brought the biggest question of life in this article which is what is a healthy diet?
What is a Healthy Diet
Generally, no one knows what a healthy diet means. If you are asked that you eat healthy food, then after reading for some time in thought, you will not understand that what is the part of health food from what we eat from morning till evening? To solve your problem, let us tell you that a healthy diet simply means that our food is rich in vitamins, calcium, nutrients and proteins. Such a diet that keeps you healthy and fit so that you can fight against diseases, such a diet is called a healthy diet.
What are Healthy Diets
Healthy diet can be mainly divided into the following categories:-
Soup
Spinach, Tomato, Carrot, Loki, Mix Vegetable All these soups are useful for you.
Liquids :
Buttermilk, coconut water, juice (orange, mosambi etc.)
vegetables
Green leafy vegetables, Cabbage, Pumpkin, Loki, Cucumber, Onion, Tomato, Carrot, Bitter gourd, Bhindi, Cauliflower, Capsicum, Beans, Gilaki.
Grains :
Wheat, porridge, rava, crisp, joe.
Pulses :
Khada Moong, Chawli, Moth, Soyabean, Rajma, Green and Yellow Moong Dal.
Milk/Milk Product (Milk Goods) :
Curd (curd without cream), skimmed milk (after boiling the milk, keep it in the refrigerator and use it on the next day in the morning by removing its cream or filtering it), buttermilk.
Non-Veg :
It is believed that non-veg is bad for health, which is absolutely wrong. Its proper quantity is also very important. Non-veg has high protein. Apart from this, egg is also very beneficial. Both the white and the yellow part of the egg are very beneficial. Fish, chicken should be eaten in proper quantity, it provides all kinds of nutrients in the body. It is low in cholesterol, omega 3 and fatty acids are also abundant. Non-veg should be eaten by boiling, steaming, grilling, roasting or baking. Frying chicken and eating it harms the body, it also becomes very heavy.
Sugar :
Keep the amount of sugar to a minimum, our body needs only 2 tsp of sugar throughout the day, take only this much. By taking more than this, it starts turning into fat.
Water :
Take 12 to 15 glasses of water. Do not take too much cold water. And take the maximum amount of water during the day time i.e. before 7 pm. After this do not drink more than 1-2 glasses.
Oil :
2 to 3 tsp oil in a day is enough for the body.
Fruits:
Take 2 to 3 fruits daily. It helps in transporting the essential elements of your food to your body. Apple, papaya, orange, sweet lemon, water melon, peach, guava, plum (plum), litchi (lichi) all these fruits are healthy. are good for. But do not take mango, grapes, chiku and banana (banana).
Fasting :
Fasting is an important part of Hindu rituals. By the way, it is beneficial not to eat anything for one day in a week, for which fasting is a good excuse. But if you cannot stay hungry on this one day, then do not spoil your whole month by eating things like sago and potatoes. Nowadays, in the name of fasting, more ghee, oil, fatty food is eaten, which is harmful for the body. Staying hungry for the whole day, eating so much heavy food at a time becomes the reason for many problems. On the day of fasting, you can take skimmed milk, curd, lassi, and buttermilk and apart from this you can also make fruits, juices, coconut water, soups. Apart from this, you can also take Rajgira, Mordhan, Groundnut in the food. Yes, but do not stay hungry on the day of fasting, keep eating something or the other.
Healthy diet based on energy and need
Apart from this, if these substances are classified according to energy and need, then some will be identified as follows.
Foods that generate energy in the body (carbohydrates and fats)-
Consumption of vegetable oils, whole grains, nuts, millet, oil seeds and sugars, all these produce a lot of energy in our body.
Bone-Strengthening Diet (Bodybuilding Food)-
Oil seeds, milk, dairy products, meat, pulses, nuts and poultry. These are all substances that strengthen weak bones and strengthen them, for those who do bodybuilding, this food is very beneficial for them.
Protective foods (vitamins and minerals):-
Green leafy vegetables, fruits, eggs, other vegetables, milk and dairy products as well as non-vegetarian foods rich in vitamins and minerals, all these things increase our body's immunity and give us protection to fight against diseases.
Why should you have a healthy diet (reasons)
Healthy diet simply means a healthy life, so having a healthy diet is as important for us as breathing. A healthy diet can be very beneficial for us because a healthy diet makes our mind sharp along with our body. A healthy diet is very important for bodybuilding because if you eat food, then only you will be able to build the body. Health for a pregnant woman and for her baby is very important to keep the baby healthy and to keep the woman healthy. If we follow it by making healthy diet the basic mantra of our life, then we will not have any risk of any disease.
How to Plan a Healthy Diet Chart
Now the biggest thing is that how should we take a healthy diet, that is, how should we consume healthy food throughout the day, so that it provides us benefits in the right way and keeps us healthy. So let's start at what time is it necessary to have a healthy diet
Between 6:00 to 7:00 in the morning –
Wake up in the morning and eat sour things like orange, lemon in season or any other fruit, which you like.
Have breakfast between 8 to 10
During breakfast, you can have brown bread, boiled egg or meat if you are non-vegetarian in your breakfast plate. Apart from this, if you are a vegetarian, then definitely take tea, coffee or green tea with low oil paratha upma or poha.
between 11:00 and 12:00
Take any favorite fruit or salad or some dry fruits like almonds, cashews or raisins in balanced quantity.
between 1:00 and 12:00
In lunch, non-vegetarians should eat a balanced amount of pulses, fish, rice, egg, chicken curry, two to three rotis with salad. In a balanced diet for vegetarians, two to three rotis with lentils, rice, any favorite vegetable and curd with salad is the best option in the afternoon.
Between 4:00 and 5:00 in the evening
In the evening hunger, you can take herbal tea or coffee with it, makhana or peanuts or puffed rice or boiled gram is very beneficial.
Between 10:00 to 11:00 at night
If you want to have a proper meal at dinner time, non-vegetarians can have three to four rotis with egg yad chicken or salad with fish curry. Apart from this, three to four rotis, a vegetable dal or salad is a suitable option for vegetarians.
before bedtime
If you do not sleep well, then you can take a hot glass of milk and add cardamom or turmeric to it and drink it.
The table given above is completely prepared according to the
healthy diet and requirement of our body. If you want to make any changes in
this, then you can make your diet more nutritious by consuming some other
things in between during your meals.
Healthy Diet for different age groups
People of all age groups cannot follow the same diet table because they should get food according to everyone's requirement so that their body can grow accordingly. Let us start with how to prepare a diet plan at different stages of life so that a person remains healthy and fit.
Food for baby :-
It is very important to give proper diet to a young child because when till 6 months he fills his stomach with only breast-milk, then his immunity depends on the food of the mother. However, breastfeeding is a very safe and nutritious food for an infant. Therefore a mother should breastfeed young children even after 6 months. After 6 months, he should start giving little grains and other nutritious items. Nutritious food prepared from wheat, rice, jowar, millet, lentils, gram, nuts, groundnut, oil, sugar and jaggery etc. Also, babies can be fed a variety of soft or solid foods like potatoes, porridge, eggs, etc.
Diet for growing children:-
Children above the age of 2 years reach infancy, their playing process starts increasing and they start getting tired quickly. As such, they require abundant nutrition and healthy food. A growing child's diet should contain plenty of energy, protein, a good dose of vitamins and minerals. At the appropriate time, they should be given dairy products like milk cheese curd from which they can get calcium. Apart from this, spinach and broccoli should also be fed to children for calcium. More carbohydrates and fats are needed in the form of energy, for this children should consume whole grains like wheat, brown rice, nuts, vegetable oil, vegetables, fruits, bananas and potatoes or sweet potatoes daily. The amount of protein in children should be abundant so that their muscles can be built and developed very well, so they should be given meat, egg, fish and milk related things from time to time. Nowadays, the trend of children has started moving towards junk food, so it is very important to make them understand the importance of healthy diet and give healthy diet so that they can become strong internally.
Diet for pregnant and lactating women:
After becoming a mother, there is a change in the life of a woman, so many changes are seen in her body as well. When a woman is pregnant, she becomes weak both physically and mentally and needs a lot of nutrition. Whether it is pre-pregnancy or while breastfeeding, a woman needs a lot to pay attention to her food. Such women should consume nutrients rich in calcium, vitamin A, vitamin B12, vitamin C in abundance in their diet. When a pregnant woman eats a balanced and healthy diet, her baby is also completely healthy.
Diet for adult male and female :-
Nowadays, whether male or female, they do not get time to pay attention to their diet. In such a situation, many complaints like anemia, tiredness, headache, body pain, leg pain etc. are found in adult people. All these complaints are due to only one deficiency and that is a healthy diet. Such people should avoid packaged foods such as achaar, papad and junk food. They should include food rich in calcium, iron and saturated fat and trans fat in their daily routine. They should include milk products, green leafy vegetables, broccoli, ghee, butter, paneer, vegetable ghee etc., along with fibrous foods like whole grains vegetables fruits etc.
Diet for Elderly People:-
After the age of 60, a person reaches the old age where both his digestive system and body become weak. There is also a change in the composition of the body to a great extent, due to which they are kept in the elderly category. At this age, special care has to be taken of the diet so that elderly people remain healthy with their physical activities. Elderly people should have more calcium, zinc, vitamins, iron, antioxidants in their diet. Pain in the bones of the body, difficulty in sitting up and loss of appetite, all these symptoms are of old age. But the only way to solve all these problems is through a healthy diet and regular exercise. Elderly people should eat healthy food, which should include pulses, toned milk, egg whites, etc. in sufficient quantity. There are some things that one should also cut down in one's life like saturated fat, salt, sugar, oily diet and sweets with ghee and oil. The elderly should generally be given well cooked food with less salt and less seasoning. Things like milk, juice and fruits and vegetables should also be available from time to time.
Food for sick person:
Sick people also become like the elderly, whose body gets less nutrients and they start feeling weak. In such a situation, they should also be given abundant nutrient-rich food in which zinc, iron and carbohydrates are in abundance. In a short time, such patients should be given something so that the energy level in their body remains and they are able to recover from the disease. Those people should also be given well cooked food which is made in less oil and spices.
healthy eating habits:
It takes some time to adopt a healthy diet habit, but those habits also have some importance which you need to know:-
Healthy breakfast is important:
Our daily routine starts in the morning and continues till night. In such a situation, if we do not eat nutritious breakfast, then the energy level of our body goes down and our work is not focused throughout the day.
Eat small portions:
Always keep in mind that instead of eating a lot of food at once, eat it by dividing it into small portions. If you want, keep eating a little bit every 2 to 3 hours.
Pay attention to fruits and green vegetables :-
Do not forget to include nutritious and vitamin-rich fruits and green vegetables from nature in your diet. At least three vegetables and two fruits in a day is very important for you.
Don't forget to exercise:
Along with providing proper food to your body, it is extremely important to exercise to keep it healthy.
Protein rich food :-
It is very important for you to consume food rich in protein. The calories and fat content bought from the market like cookies are harmful for us, but when we eat them prepared at home, they are more delicious and healthier for us.
Do not sleep after eating late in the night:-
Our experts say that we should eat dinner at least 3 hours before sleeping so that it gets digested quickly.
Chew slowly and Eat :-
Food should never be eaten in a hurry, a balanced diet is healthy only when we chew it slowly and eat it.
A balanced weight:
Some balanced weight measurements have been prescribed for each body and people of every age group, according to that we should pay attention to our weight.
Benefits of Healthy Diet:-
There are only benefits of eating healthy food, you all must know but you do not want to understand them, still we are going to give you a small list below:-
• By eating healthy food, both the mind and body of a human being remain healthy.
• Our thinking and understanding power becomes very fast and our body works quickly.
• By eating healthy food, the human body becomes completely strong, he does not fall prey to diseases.
• There is no complaint of pain in the body, pain in the knees or any pain in the bones after eating healthy food.
• Healthy eating during pregnancy helps in keeping a pregnant woman as well as her baby healthy and healthy.
• Our natural vegetables and fruits are helpful in removing many diseases such as obesity, diabetes, heart disease, cancer and other serious diseases of the body. Healthy food is very important to prevent.
• To fight diseases, we should take the most fiber-rich food in large quantities so that our body's immunity can increase.
• Healthy food is also effective for controlling blood pressure, especially food that is rich in potassium.
Healthy Diet what not to Eat at All
If we want to be healthy and follow the table of healthy diet, then there are some food we should not eat at all in life.
• Fried and Roasted Food
• Highly sweet foods like sweets, chocolate ice cream etc.
• Various junk food available in the market like Burger, Pizza, Fries Momos Pattis etc.
• The habit of tea and coffee should also be reduced because in today's time people definitely need tea and coffee 5 to 6 times a day.
• Cheese butter and mayonnaise are very tasty to eat but are very harmful for our body, so low fat dairy products should be used.
• Soft drinks work to reduce obesity, tooth loss and appetite in our body, so we should also avoid soft drinks.
• Even though we can use canned food for a long time, it can cause fatal disease in our body because it produces a different type of germ called Clostridium botulinum in our body which is like poison.
• Consumption of alcohol has always been wrong which also causes terrible diseases in our body like cancer, diabetes and heart disease etc.
Some important Health Food Tips:-
Here we are going to tell you some important tips for healthy eating and healthy living, which must be followed.
Avoid foods high in oil and spices:-
Foods high in oil and spices are always a sign of harmful and deadly diseases in our body. There are also some life-threatening diseases like cancer, heart disease, respiratory disorders etc.
Consumption of excessive sugar:-
Whatever item is in the food, if it is in a limited quantity, then it does not cause harm, but every item consumed in excess can be fatal for our body. Similarly, due to excess sugar, our teeth can be damaged, problems like diabetes and obesity can increase.
Fasting is necessary:-
If you feel that you have become unnecessarily fat or if you have some problems in your body, to overcome which you fast once a week can be very beneficial. Many problems of your body are removed by fasting for 1 day, but keep in mind that during fasting, drink water regularly, keep consuming fruits or dry fruits so that the energy flow remains in the body.
Drink plenty of water:-
Water is helpful in removing many problems of our body. Due to water, kidney problems, vomiting, fever, skin related problems and many other problems of our body can be overcome, so we should keep drinking water throughout the day at some intervals.
A healthy mind resides in a healthy body. It is earned only to fill the stomach, if there was no such thing as hunger, then you and I would never have studied so much nor would we have worked so hard to earn, but we have forgotten in the life of running, that the body should be healthy. How important are If you have control over your eating habits, then no disease will be able to make a home on your body. Being healthy increases the immunity of our body. Small minor infections do not make any difference in our body.
FAQ
Q: What is the biggest source of carbohydrates and energy?
Ans: Cereals and some food items prepared from it like brown rice, wheat, barley, millet, porridge and pulses.
Q: Which foods are rich in fibre, vitamins, minerals and antioxidants?
Ans: In fruits and vegetables
Q: What foods should we consume for calcium?
Ans: Milk and milk products
Q: What foods should be consumed to get plenty of protein?
Ans: Chicken, egg and fish, besides soybeans, seeds, tofu and beans
Q: Is coconut water beneficial?
Ans: Yes
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