For a healthy diet, a top view of the hierarchy diet food ingredients contains fish salmon, vegetables, beans, fruit, herbs with space for text, black rustic stone background. Food ingredients for healthy dinner, the concept of bright eating
The human body requires a balanced diet to live long enough for survival. The food diet needs to be changed based on seasons and work-life to maintain balance. The following are some of the foods to eat for a healthy diet.
Rice:
Although rice is full of carbohydrates, however, it is ion and magnesium-rich. Rich is easy to digest, and there are wide varieties of rice like Basmati rice. It is available in every household and requires a minimum cost to purchase a bag of rice.
White meat or Chicken breast:
Lean Chicken meat is white meat. It requires less cooking time, and it also has high fiber. It is protein-rich and helps to keep skin healthy.
Curry Leaves:
In ancient Indian medicinal philosophy says, two curries per day helps to keep sugar level. Curry leaves are also a great source of Beta Carotene, which is essential for long hear growth.
Beans and Legumes:
Vegetarian grains and legumes are alternate sources of protein for meat. Berries are excellent sources of Iron, Fiber, Calcium, Magnesium, and Phosphorus.
Dry fruits:
Dry fruits contain Vitamin C and high fiber. They are protein-rich and available in every region across the world. Ten grams of cashew, pistachios, and almond powder will completely fulfill bodies’ daily requirement of protein. A lot of doctors and dietitians recommend a daily dose of dry fruit powder for patients who are recovering from weakness and terminal illness.
Curd or Yogurt:
Bulgarian yogurt is famous for its taste and nutritional value. Because of its unique yogurt quality, the life expectancy average of 90 years in Bulgaria. Yogurt contains lactic acid bacteria that help to digest food and avoid constipation.
Salad bowl:
Salads are rich in fiber and can be consumed raw. They are a side vegetable in chicken and fish dishes.
Green Tea:
Green tea is rich in antioxidants and helps to maintain blood pressure and blood sugar level of the body. There are several varieties of green teas that are readily available in the market — some of the Japanese green tea costs around $2000 per kilo.
Pappadam:
Pappadam is Indian delicacies. They come along with lunch or dinner meals. They are made from various lentils and legumes and are an excellent source of sodium, and it is easy camping meals.
Nutri Bars:
Although some of the protein bars contain artificial sweeteners, they are easy camping meals during trekking and traveling. Otherwise, we tend to buy outside unhealthy food.
Vegan Diet:
Quality and quantity of meals during lunch, breakfast, and dinner determined the likely hood of better health. Teens learning benefits of becoming vegetarian. Old age people are adapting to the lifestyle of a vegan diet.
Keto Diet:
Keto diet is fat and sugar-free diet. It may contain meat or vegan meals. Lean meat from chicken breast, boiled Asparagus, or vegetables are examples of the keto diet.
One Egg per day:
An egg has abundant nutritional value. Eating one egg per day improves the immunity of the body.
Each fish once a week:
Fatty oils of fish liver and meat contain good cholesterol that performs the job of cleansing the heart’s artery.
Regular intake of Ghee or Clarified Butter:
Ghee is the result of heating salted butter. 1 tsp per day ghee could help to reduce your piles, constipation, and joints pains. It is available in Indian restaurants, Indian restaurants, and homes.
1 Glass milk before bed:
Taking one glass of cow’s milk before going to bed acts as an antioxidant and reduces acids levels in the body. It also nourishes the body with required vitamins while the body is recovering while sleeping.
Seasonal Diet:
In winter, it is wise to eat lukewarm water and soups. During summer, it is recommended to consume liquid foods and fruits. Every season our body demands a different type of diet, and it is necessary to keep the body hydrated during summer and warm during winter.
Fasting once a week:
Fasting gives our body to recuperate and rest while it is busy in removing toxic from our bodies. Also, it is mandatory to eat only certain types of food during fasting; otherwise, it will break the purpose of fasting. In some religions like Islam, starvation happens during the holy month of Ramadan, while in Hinduism, fasting occurs during monsoon peak season.
Avoid eating meat at night.
The body has the lowest amount of energy during the evening, and it is a little hard for our digestive system to consume dense food after the evening. So it is better to take light and easy meals during the night and consume dense food during daylight when our body is at the highest energy level.
Avoid Bakery Products:
Bakery products are a fermenting the food items like wheat and rice. The body generates a lot of gases when digesting baking products like bread or croissant. It has become a fad in Asia pacific countries to eat food with tea because of European region influence. One need to understand European regions are icy, where bakery products are much suited for that environment. Also, bakery products cause blood sugar to increase, leading to severe illness like diabetes.
Eat chocolate a day: Cocoa powder inside chocolate helps to maintain blood pressure. As per scientific studies, people who eat one chocolate per day have fewer chances of a heart attack.
Wine instead of whiskey: Liver damage is mostly associated with drinking high concentrated beverages like whiskey. It is recommended to take wine instead of rum and whiskey due to wine’s various health benefits.
Do not avoid breakfast: Our body needs a lot of energy in the morning. Having regular breakfast satisfied the body’s need for the entire day and reduced other problems with health.
One banana instead of 1 apple: Banana is one of the foods to eat for a healthy diet. Apples are expensive compared to banana. Also, banana has more nutritional value, including its high fiber content. So people should have preferred to have one banana per day rather than an apple per day.
Olive Oil: Olive oil is essential for a healthy heart. However, in developing countries like India, very few families use olive oil. Olive oil is lightweight and easy to digest. It is important to use olive oil than rice bran or sesame oil for cooking and frying.
Lemonade: A glass of Lemonade will help your body to fulfill its daily vitamin c requirement. It is highly essential for the digestion and nervous system.
Root vegetables:
Root vegetables like sweet potatoes are rich in fiber and lightweight for digestion into the body.
Colorful vegetables:
Colorful vegetables like Yellow bell pepper, Spinach, Fenugreek leaves, Red bell pepper, Capsicum are rich in niacin, which helps to keep body bacteria-free. Because of its properties, colorful vegetables also help to reduce hair fall and makes hair shiny.
Broccoli:
They have the highest amount of protein in the vegetable class. We can add a couple of broccoli in our curries or soups, and it doesn’t taste bad.
Mango:
Indian mangoes have high demand in the international market. Mango is highly nutritional food, especially during summer, when the body needs a lot of fluids and glucose.
Fish Eggs:
Fish eggs have the highest amount of Cobalamin and suitable for a healthy body.
Honey:
Honey is a beneficial Ayurvedic medicine for body immunity. It helps to recover wounds and illness quickly. Also, it is an alternative source of glucose for diabetic patients.
Gooseberry:
Gooseberries are rich in vitamin C. It is a suggestion that in Ayurveda that 1 tbsp of Gooseberry and 1 tbsp of honey will keep body disease and bacteria-free.
