“Good nutrition is an enough, a good-balanced diet joint with regular physical activity and is a base of well health.” Said to the World Health Organization, a healthy balanced diet will aim to include the consumption of important macronutrients (protein and carbohydrates) and micronutrients (vitamins and minerals) together.
Several-experiments have shown that following a healthy diet has an impact on longevity. For your body to get an adequate amount of nutrients, a healthy diet chart is necessary to function properly. This diet plan is a guideline that consists of all the food groups that your body requires such as minerals and vitamins, proteins, carbohydrates, etc, ensuring that your body gets the required nutrition. The picture below details the food pyramid that contains the ingredients used in a healthy diet chart.
What is the Element of a Healthy Diet Chart?
Vitamin and Mineral
These regulate your metabolism and defend your body against infections, diseases, and other metabolic imbalances. The mineral-rich food should consist of whole fruits and fresh vegetables. For vitamins, many green leafy vegetables like broccoli, lettuce, etc. should be included.
Protein is necessary it helps you to build a body and repair new cells. At least 20% of your everyday diet should add protein gained from dals, chickpeas, eggs, lentils, milk, fish, beans, and lean meat.
Consumption of complex carbohydrates includes whole grains such as wheat, brown rice, ragi, oatmeal, and potatoes. Do not remove carbs completely as they should be on your healthy diet chart.
Fat content in food provides your body with energy. When cooking your meals, try cold-pressed oil instead of unrefined oil as it has a well nutritional value.
Important Ways to Keep a Healthy Diet Chart
How much food you eat and what type of food you need to eat a diet plan lets you better understand. Some of the main steps to keep a healthy diet plan are listed below.
Eat meal timely
A healthy diet chart will consist of five small meals every day, with a gap of three hours between every meal. When eaten on time, these will reduce your belly fat. Eating meals on time you to proper digestion as irregular eating patterns affect your metabolism and hinder your normal cardio health.
Be active physically in the day
Diet alone will not suffice when it comes to achieving a healthy weight. As you consume more calories, you will have to release it from your body through some physical exercise or task to keep a healthy body. If you lack any physical activity, your body can gain extra calories which could be bad in long term.
Replace readymade foods with fresh vegetables and fruits
Fruits and fresh vegetables are the most natural food that helps tremendously in maintaining your healthy diet plan. However, many of the fresh foods now change with processed foods.
Food like canned vegetables, breakfast cereals, and other readymade food products can attribute to weight gain.
Ensure adequate intake of protein
Adding more protein content to your diet routine is beneficial because protein takes some time to break in the body. Be sure to include healthy snacks such as sprouts, peanuts, yogurt, etc. in place of potato chips. Many people use protein shakes as a substitute for rice. These protein shakes can be made from fruit pudding.
Ensure regular intake of carbs
Most carbohydrates can be found in plant-based foods such as pulses, cereals, and millets. Your healthy diet chart should consist of complex carbohydrates like whole grains, brown rice, oats, fruits, and fresh vegetables. These are rich in fiber and can keep your body feeling full for a longer time. There have been studies conducted that show a regular intake of fiber can protect your body from metabolic disorders such as diabetes, hypertension, and other cardiovascular diseases.
Reduce your intake of fat content
Be wary of the content that is rich in saturated fats as excess portions of it can lead to weight gain and other health-related problems. Examples of foods with high-fat content are butter, margarine and solid fats. The Indian Council of Medical Research states that the fat content required for an adult male and adult female is around 20 grams.
Cut down the sugar in your tea or coffee
Sugar can be quite addictive for most people. Refrain from adding sugar to your favorite foods and when having tea or coffee as too much sugar consumption can lead to diabetes, insulin resistance, heart disease, and obesity among other lifestyle issues.
Remove ‘Salt’ from your healthy diet chart
Consuming too much salt can cause blood pressure to rise in your body. This excess salt intake will have a negative impact on your heart, arteries, kidneys, and brain. The sodium present in salt causes the build-up of water retention in your body making it heavy.
Many people go on extreme diets as they struggle to achieve their ideal weight loss goals. However, they also stop pursuing their diet midway as they have exhausted their bodies and can’t keep up. To carry out a successful diet plan, a diet plan is the first step, followed by the intricate balance of all types of food.
A healthy diet chart will differ for each individual, depending on the pattern and customization of their diet and based on how much weight is needed to be lost. Also, the content of these diet charts varies among men and women.