What is healthy eating or diet?

Healthy eating is not about depriving yourself of a portion of daily diet or your favourite food to get slim but healthy eating is about feeling great by learning some nutrition basics and to make them work for you. By the term healthy eating or healthy diet we mean to expand the range of selection of healthy food in our daily diet and to avoid or reduce those eating habits that poses risk to our health. Healthy eating keeps us more healthy by including a wide range of delicious but healthy and well balanced food in our daily diet.

Note: Getting unrealistically slimmer by reducing calorie intake does not ensure your healthiness. Dieting is not a solution for healthy eating habit. Healthy eating is one that should be balanced and full of calorie in a measured way to keep you fit all the life and helps you enjoy all kind of delicious healthy food throughout the life.

Healthy eating tips for healthy diet.

A healthy eating or healthy diet means it should be calorie balanced that includes fresh nutritious foods from wide range of variety of foods. It does not means that you have to cut delicious menu from your meal. Let us have a closer look on what constitutes healthy diet.

What constitutes healthy eating?

A healthy diet consists of good carbohydrates, good protein, good fats which includes a step towards inclusion of more fruits, vegetables, breads, cereals etc. in our diet that has more fibre and less fat and helps our body to keep healthy.

As per expert nutritionists, healthy eating consists of five different food groups.

• Whole grains – It contains all the edible part of the grains including bran, germ and endosperm.
  Examples – Whole-grain corn, Whole oats/oatmeal, Popcorn, Brown rice, Whole rye, Whole-grain barley, Wild rice, Buckwheat, Triticale, Bulgur (cracked wheat), Millet, Quinoa, Sorghu.
  Health benefits of Whole grains – Whole grains keeps healthier carotid arteries, reduces the risk of several chronic diseases, asthma, colorectal cancer, gum disease and tooth loss etc. The minimum recommendation of whole grains throughout the day is 3 ounce.
• Fruit and vegetables – Fruits and vegetables are well proved remedy for several diseases. We all know about health benefits of apple, carrot, mango tomato, spinach etc.
• Protein - Protein is very essential component as our body building and tissue repairing  material. Protein rich foods also includes iron, manganese, zinc vitamin B ect. that fulfil various vitamin and mineral requirements of our body. It includes – Meat, poultry, beans, nuts, soya, fish etc.
• Dairy – Dairy products are very good source of calcium which is very essential component for healthy bones and teeth. Diary products includes milk, cheese, cheese, yogurt, soya dairy products etc. It is recommended to use low-fat dairy products for healthy life.
• Fat and sugar – Though equally necessary for our human body but edible fats are divided into two types saturated and un-saturated types. Cream, margarine and fried foods are considered among saturated fats that are harmful to our health responsible for significant heart problems. Whereas vegetable oils, oily fish are rich in unsaturated fats. Sweets, col drinks, sugary foods etc. should be taken in limited amount as they contains excess calories and are also harmful for tooth health.

Tips for healthy eating habit are as below.

1. Maintain calorie balance – Depending upon age, sex, weight and physical activities out body has an average daily tolerance of 2000 calories. So, it is necessary to maintain a balance between calorie intake and calorie expenditure. So, it’s a bad habit to intake more food than our body uses.
2. Increase fibre & vitamin intake – Fruits and dark green leafy vegetables should be an essential components of healthy diet. These are not only rich in fibre but are also a source of essential vitamins and minerals that helps keep our body healthy and free from several heart and cancer diseases.
3. Drink sufficient water - Water is very essential constituent of healthy eating. Our body constitutes of 75% of water. Sufficient amount of water intake helps our body to main body temperature, maintains proper hydration of cells and body flush system in a healthy state. Our kidneys and bladders are being flushed and the toxins are being thrown out of our body.
4. Stop been food police – A healthy eating or healthy diet does not means that you have to absolutely refrain yourself from the foods you like. You don’t have to be a food police for maintaining healthy eating habit. There is nothing wrong in occasionally taking spicy, sugary, fried foods but that should not be adopted as habit.
5. Chew your food properly - Now days we are in so hurry that we don’t even give proper time to chew our food or feel the taste. It is said that taste, flaour and texture of the food we eat helps in secreting saliva necessary for digestion. So, we should chew food properly.

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