As we get older day by day, our body’s ability uses or absorbs some essential nutrients. The following are the important nutrients in a healthy diet plan.

Protein
Proteins are used to build muscles and keep them strong. We also require proteins to keep hair, skin, and nails healthy. Proteins are found in many products such as meat, fish, poultry, eggs, milk products, legumes, beverage, nuts, seeds, etc.

Fiber
Fiber is mainly found in vegetarian foods, especially vegetables and fruits, whole grain products, nuts, seeds and many more.

Fat
Fats help your body to absorb vitamins and is used for brain and nervous system. Eating more fat than required can make you gain weight. Having overweight can increase the risk of diabetes, heart disease and also cancer.

Calcium
Calcium is an essential requirement for healthy bones and to prevent osteoporosis. It may also help keep the muscles of the heart healthy. Calcium is mostly required for the people over the age of 50.

Vitamin D
This vitamin helps your body to absorb calcium and balance calcium levels for healthy bones. Getting enough vitamin D may keep you strong.

Vitamin B6
Vitamin B6 helps the body to build red blood cells, hormones, and also fight against infections. It also helps to maintain the healthy nervous system and regulates blood sugar levels in the body.

Vitamin B12
Vitamin B12 helps the nervous system to work properly and helps to build red blood cells. Natural sources of vitamin B12 which includes meat, fish, poultry, eggs and other milk products.

Sodium
Our body requires sodium in very small amounts. Too much sodium can increase blood pressure, causing a higher risk of heart diseases, stroke and kidney disease. Mostly adults consume sodium too much.

Eat more of these nutrient-rich foods

Nutrients such as vitamins, minerals, and dietary fiber nourish our body by giving them what they need to be healthy.

Eat less of these foods

  • Sugar-sweetened drinks and desserts
  • Foods which contain butter, shortening, or other fats that are solid at room temperature
  • White bread, rice, and pasta that are made from refined grains

What is  Diet Plan?

What is a healthy weight?

Body mass index (BMI) is one of the ways to tell that you are a healthy weight, overweight, or obese. It measures your weight with respect to your height. A BMI of range 18.5 to 24.9 is in the healthy range. A person with a BMI of range 25 to 29.9 is considered overweight, and someone with a BMI of 30 or greater is considered obese.

A healthy eating plan:
  • It includes vegetables and fruits, grains, and fat-free products or low-fat dairy products
  • Meats, poultry, fish, beans, eggs, and nuts
  • Limits saturated products and trans fats, sodium, as well as added sugars.
What Exactly Is Healthy Eating?
  • Eating at constant periods, generally 3-6 times a day
  • Start your day with breakfast
  • Limit your junk food
  • Limit your processed food
  • Try to Eat mostly a vegetarian diet
  • Eat a variety of different foods which contains low calories.
  • try not to eat sweets or other sugar foods
  • Ensure and maintain a good balance of carbohydrates, proteins, and fats
  • Control your intake of calories to avoid weight gain
  • Eat fresh fruits and plenty of raw or partly cooked vegetables
  • Eat less of red meat
  • Avoid saturated fat containing products.
  • avoid eating at late nights.
  • Eat mostly low to medium GI diet
  • Eat at least five portions of fruits or vegetables per day
  • Take less salt
  • Do not take alcohol.
  • Try to prepare meals from fresh ingredients.

What is a Healthy and Balanced Diet?

A balanced diet gives the nutrients which are essential to our body. A balanced diet is maintained by eating healthy and fresh fruits and vegetables. Health means eating the variety of food which provides all minerals, nutrients, and vitamins

Fresh Fruits

Fresh fruits

Fresh fruits are a good source of vitamins and dietary fiber. It’s good to eat fresh fruit. Fresh fruits contain a high amount of vitamins and plant chemicals. A diet with fruits can protect you against cancer and other health problems.

Fresh Vegetables

Fresh vegetables

Vegetables contain many proteins, potassium, fiber, and vitamins. It also contains low-fat calories.

Whole Grain

Whole grains

Whole grains contain rolled oats, brown rice, wholemeal and wholegrain bread, cracked wheat, barley, buckwheat and breakfast cereals. These are rich in fiber.

Nuts

Dry fruits

Nuts mostly contain omega 3 fatty acids which help in lowering the cholesterol. It also contains a high amount of fiber, vitamin E, and essential nutrients.

Lean Proteins

Lean protiens

A lean protein helps to maintain overall health. It also provides essential nutrition, macronutrients and micronutrients and calories

Some of the foods are :

Beans

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Beans have low-fat protein with fiber and it also contains nutrients and phytonutrients, which helps to fight against diabetes and some cancer diseases.

Greek Yogurt

Yogurt

yogurt is used to improve the glow in the skin as well as it also reduces the hair fall.

Sweet Potatoes

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Sweet potatoes are one of the most nutritious vegetables. It also has high sugary flavor with low in calories.

Peanuts

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Peanuts contain the proteins which are used to build and repair the muscles. It also contains mono and  poly-saturated fats

Vitamin-C Rich Strawberries

Strawberries contain high fiber and it is a rich source of vitamin c. Strawberries improve the mental functions and it also fights against breast cancer

Mushrooms

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Mushrooms are used to get the glowing skin and it also contains the high proteins and fiber which are used to stop the hair fall and regain the new hair.

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