How To Lose Weight

Healthy Diet


This article provides in depth information on Healthy Diet.

A healthy diet focuses on general well being as opposed to merely counting calories in order to be reed thin. Healthy eating is about eating the right kind of foods which are cooked the right way to ensure maximum nutritional benefits.

Food Groups to Include

As part of a healthy diet, a person should include foods from all the food groups, fats included. Hence, an assortment of fruits, vegetables, whole grains, lean meats, fish, eggs, dairy products, nuts and fats should be consumed in small portions. This is important so that the body gets all the nutrition it requires on a daily basis. As per the USDA, the main source of minerals and vitamins should be from fruits and vegetables, as these contain loads of fiber, which aids digestion and proper absorption of nutrients.

Tips to Follow

When trying to stick to a healthy diet, having small portions is critical. Many people tend to over- eat even healthy foods, which can trigger weight gain. The critical element is to ensure moderation in eating. Whole grains as well as pastas are good for health, but only at a single serving size which would be half a cup. Protein sources include a single serving of lean meats, fish and legumes. It is also vital to drink plenty of water throughout the day to aid in flushing out toxins and waste materials from the body.

How to Plan

When trying to incorporate a healthy diet into an individualís lifestyle, it is important to start slowly. Instead of making dramatic changes in the diet, it is best to take small steps at a time to ensure consistent, sustainable change. Rather than focusing on portion size and calorie counting all the time, focus attention on freshness, variety and color in the diet instead. Small changes can add up to big returns. For example, using olive oil instead of butter when cooking or incorporating fresh salads at each meal can make a big difference. It is not mandatory to remove enjoyable, tasty foods from the diet altogether while it is acceptable to binge on some foods once in a while. The point is, to remain consistent with the diet most of the time. A treat every now and then is just fine.

Colorful Vegetables and Fruits

Stocking up on a wide range of vegetables and fruits is a great way to ensure a healthy diet. Green vegetables like mustard greens, kale, Chinese cabbage and broccoli are rich in magnesium, calcium, potassium, iron, zinc, vitamins C, A, E and K as they improve the strength of the respiratory and cardiovascular systems. Sweet vegetables add the sweetness into meals and curb cravings for fatty sweets. These include vegetables like carrots, corn, sweet potatoes, beets, winter squash, yams and onions. Fruits are rich sources of vitamins, fiber and antioxidants. Apples are a rich source of fiber while berries help to combat cancer, and mangoes as well as oranges, are rich sources of vitamin C.

It is best to avoid canned fruit juices because of the high sugar content. Vegetable salads should be eaten without the dressing because it is fattening. By incorporating whole grains, complex carbohydrates, lean meats and healthy fats, it is possible to adhere to a healthy diet.