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Tips for Healthy Eating

What is healthy diet? Why healthy eating is necessary? What are fat burning food? You may have many such questions in your mind, here’s the solution to all your questions.

Since past century, the issue of deficiencies of essential nutrient have dramatically diminished, with help of growing research in medical field numerous infectious diseases have been treated successfully, and the major part of population can have a long and healthy life. However, as the rates of infectious disease have reduced, the rates of other disease like non communicable diseases particularly, diet related diseases are rising these days.

A healthy lifestyle includes many things. Among them, the most important is selecting a balanced diet (diet with all the nutrition) or following good diet plans. Now let’s start with what exactly a healthy eating habit means[1]. Healthy eating helps you in two ways to gain weight as well as to lose weight if you are obese.

According to Dietary guidelines of America 2015:

“Eating an appropriate mix of foods from the food groups and subgroups within an appropriate calorie level is important to promote health” 

Which is considered as healthy food?

Healthy food means diet which is comprise of green vegetables, legumes (especially beans and peas), and starchy green vegetables. A Healthy food list includes all vegetables in fresh or frozen form and also in cooked or raw forms and one can also include fresh vegetable juices.

All the Vegetables are vital sources of many important nutrients, like fiber, potassium, all the important vitamins like A, C, K, E, and also water soluble vitamins., folate, iron, manganese etc. Healthy eating pattern means consumption of all foods and beverages in an appropriate calorie wise viz. low carb diet, low fat diet etc.[2].

  • Consume more Fruits, particularly whole fruits
  • Whole grains
  • One should consume Fat free or low fat dairy products, comprising milk and yogurt, cheese.
  • Consume high protein diet which comprises of seafood, poultry items, meat, eggs, legumes, seeds, nuts and also soy products

Never Skip Breakfast

Many people skip their breakfast in belief that skipping meal will help them lose weight. But this is wrong concept adopted by many people. Having healthy breakfast rich in protein source help you with maintaining good body weight and according to research it reduces the chance of heart disease and reduces cholesterol. “The word breakfast means breaking from fast, which means when you have dinner and other day you have to break the fast” it is the most important meal of the day. Long hours of fasting leads to formation of gases in the body and leads to metabolism disturbance.  So it is very important to have healthy breakfast which are very rich with nutrients.

Start your day with this healthy breakfast options like Cereals rich in fiber and fresh fruits which are considered as good options that do not need much preparation.

Other healthy breakfast recipes like [4]

  •  Oatmeal with milk and add favorite fruit to it. [ rich in fiber]
  • Greek Yogurt [ rich in calcium and protein]
  • Muffins with cheese which is low fat and slices of tomato
  • Fresh fruit like pineapple with cottage cheese (low fat), one slice of whole wheat toast
  • Boiled eggs [ rich in protein, vitamin D]
  • Banana [rich in potassium, and electrolyte that keeps blood pressure normal]

“The American Dietetic Association advises choices like a peanut butter and banana sandwich on whole-wheat bread or leftover rice mixed with yogurt, dried fruit, and nuts, sprinkled with cinnamon”.

Avoid Junkies

unhealthy foods
Unhealthy Foods

Since few years, childhood obesity rate is seen to be increasing gradually. In these years, our country has seen an increase in the calories consumption of our kids, like consumption of fast food, and the many other snacks which children love to eat outside which is called as junk food. And we still have the chance to reduce the quantity of junk food by substituting it with healthy, homemade nutritious meals and healthy snacks they eat.

You can substitute these outside foods by healthy snacks recipe like[3]

  • Peanut Butter Oat Bites: these are easy to make and are rich in raisins and nuts.
  • Apples baked in microwave: nothing can be easier and healthier food then this. it takes only 10 minutes to bake it.
  • Popcorn of Garlic Parmesan flavor: very easy to make and only 73 calories per serving.
  • Tortilla Crisps Cinnamon Sugar with Pineapple Salsa: very easy and delicious snack dish.

  • Chocolate hazelnut bar: per serving 139 calories. Research shows Chocolate comprises of important types of antioxidants known as polyphenols and flavonoids, which aid prevent damage to arteries which is triggered by cholesterol.

  • Roasted almond: per serving 111 calories, it is nutrient as well as calorie rich snack. Research shows, it helps and prevent heart diseases

They can be tried at any time of the day. Try them as healthy evening snacks by avoiding beverages which in turn will help you keep full till the time of dinner. Studies says, People who add extra snack beside 3 times meals are shown to have more nutrition in their diet.


Cultivate healthy practice and live better!