Hello friend! So today, I shall guide you on the topic, how to design a balanced diet that will keep us healthy and energetic throughout the day. This does not require for someone to be a nutritionist, also it does not need much sophistication, but rather simple, common sense things that one can practice, particularly in our Indian households. Well, now take a cup of tea and we will see how easy and enjoyable eating right can be!
What is a Balanced Diet?
Balance diet refers to consuming the correct type of food in appropriate quantities. It has everything that your body requires to function well such as vitamins, minerals, carbohydrates, proteins and fats. Consider that your plate as a rainbow of different colours in which half of it should be fruits and vegetables, a quarter of the whole grains, such as rice or whole wheat, and the fourth quarter protein, such as lentils, eggs or fish. A small amount of dairy or its substitutes such as milk or curd should also be included, not to mention that one has to drink a lot of water!
Why Balanced Diet is so important?
Having a balanced diet makes you feel better, it maintains your weight in good health, and it also prevents you against certain diseases such as diabetes, heart diseases, and other diseases. I recall that when a close family member of mine decided to alter her food upon the basis of consuming more vegetables and pulses, the energy levels changed, and she felt much better and healthier in just half a year. This can happen to you too!
How to Assemble your Balanced Diet
- Go Green: Daily eat colourful fruits and vegetables, don't skip. The bigger the variety of colours on your plate, the larger is the number of nutrients on your recovery list. Spinach, carrots, tomatoes, guava, papaya-- blast them!
- Select Whole Grains: Replace white rice or bread with brown rice, whole wheat chapati or millets such as bajra and jowar. These make you fuller and will give you more fibre digested.
- Add Protein: Use dal, beans, eggs, fish, chicken or paneer. Protein is composed of muscles and it is used to repair your body.
- Healthy Fats: Mustard oil, olive oil or groundnut oil should be used in little quantities. Use less ghee and butter. Good sources include nuts and seeds such as almonds, walnuts and flaxseeds, daily consume it.
- Minimize Sugar and Salt: Indian sweets and snacks are good but consume less. Excessive sugar and salt may result in more complications in long term.
- Hydrate Well: Consume daily 6 to 8 glasses of water. Also drinking buttermilk, coconut water will give instant freshness when felt tired in your daily life.
Important Tips
- Cook and eat at home with fresh products as much as you can daily.
- Don't eat processed and ready-to-eat foods.
- Listen to the signals of hunger and fullness of your body. Eat when hungry, quit when feel full
- Do things in small steps. Replacing everything overnight may be a challenging task.
- Stay active! Good exercise and some food are inseparable.
Remember, balance is the key. You need not to feel guilty about eating a little bit of gulab jamun or samosa or any other snacks, but ensure that a majority of your food is healthy.
Final Thoughts
Making a healthy diet is taking care of a garden. It thrives under various good care and attention. Better energy, mood and health will be returned to your body. Spread this article to family and friends on WhatsApp or any social media to reach others as well. And in case you desire more easy health tips that are written in the manner of a friend, you need not forget to subscribe to our blog.
Hereby your health and happiness of one balanced meal after another!
The article is written in simple Indian English with definite tips enabling any one with a beginner level and even those not much educated with nutrition to understand and implement the tips with ease. Conversational style is supposed to be a friendly conversation so that healthy eating would be easy and enjoyable.
Sources: Dietary guidelines suggest that you should half your plate with fruits and vegetables, whole grains, and proteins, dairy, and healthy fats and keep sugar and salt intake low.
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