Let us start this article with the question that what is a healthy diet? Many of you will have this dilemma in your mind that such a thing as healthy food is negligible and even if it is, it may not taste good. Therefore, below we are giving you complete information about healthy diet.
A healthy diet means foods that are rich in nutrients such as vitamins, minerals, iron, proteins.Diets that work to keep you healthy and healthy and keep you away from diseases.Healthy diet can be divided into five categories (1):
Green vegetables and beans
Meat-fish, poultry products
Milk products like – cheese, yogurt
In the next part of the article, know what are the benefits of eating good food for health.
Benefits of Eating Healthy Food
The benefits of a healthy diet are many which we can know through the following points
Eating healthy not only keeps your body healthy but also boosts your mind (2).
Eating good food for health makes the body strong.
Healthy foods keep bones strong.
Nutritious food plays an important role during pregnancy.
Green vegetables and fruits prevent serious physical problems like obesity, cancer, diabetes, heart disease. (3). Especially foods that have high fiber content (4).
Next we are sharing with you a list of healthy diet chart.
Sample sample of healthy diet – Sample Healthy Diet Chart in Hindi
Below we are sharing with you a diet chart of healthy food, though as an example for you. You can also make changes according to the foods mentioned in this chart.
What time to eat
As early as morning – around 6 to 7 o’clock
Eat orange, lemon, Mosambi or any other fruit that suits you
Breakfast – between 8 and 10 o’clock
Non-Veg – Brown Bread – Omelette or Boiled Egg or
Vegetarian – Low oil paratha, poha or upma and together with tea, coffee or green tea.
Brunch – Between 11 am and 12 pm
Any seasonal fruit of your choice or a bowl of fruit salad and a balanced amount of dry fruit (almonds, cashews, raisins etc.).
Lunch – 1 to 2 pm
Non-Veg – Balanced dal, rice, fish / egg / chicken curry, two to three rotis and salads.
Vegetarian – Two to three rotis, lentils, a little rice, a mix vegetable or vegetable of your choice, salad and yogurt.
Breakfast between 4 to 5 pm
You can take herbal tea or coffee as well as peanuts, makhane, puffed rice or boiled gram.
Dinner between 10 am and 11 pm
Non-Veg – Three to four bread and eggs or chicken or fish curry, salad.
Vegetarian – Three to four rotis, a vegetable, lentils, salad.
A glass of hot milk, if desired, you can also add cardamom or turmeric to the milk.
Note: This list is given only as an example, the foods or its quantity depends on the health of the individual or their hunger. There can be a change in the time of eating and some other things can be consumed in between.
Now we will tell you about some nutritious diet that you can keep yourself healthy by including it in your daily diet.
Healthy food table – healthy food list
Know below some healthy foods that are easily available in the market, which you can keep yourself healthy by including in your diet.
Green Vegetables – Many people do not like to eat green vegetables much, but they forget how much they can benefit from them. Vitamin, calcium, mineral, antioxidant properties present in vegetables work to protect the body from obesity, heart disease and many serious diseases. Green vegetables should be included in the daily diet for a healthy life (5) (6).
Fruits – Like vegetables, fruits are also very important for health. Be it diabetes, blood pressure, cholesterol or weight loss, fruits will help you. Among fruits, apples, oranges, mangoes and any one or two fruits of your choice, you must include in your food routine. Also, keep in mind that fruits should be consumed in balanced amounts (5) (6).
Soup – Be sure to include soup in your diet, especially when you are upset with your increasing weight. By incorporating soup into your diet with regular yoga or exercise, you can prevent the problem of obesity (7). Along with this, sometimes you can also take the soup in your one time diet because it is light.
Vegetable juice – Include vegetable juice with potassium, vitamins, calcium in your diet. Vitamin C-rich juices not only increase the body’s immunity, but they also act to heal injuries and wounds quickly. You can include carrot, tomato and green vegetable juice. Not only juice, but beverages like coconut water can also work to keep you healthy. Coconut water cools the body and can relieve to a great extent from stomach problems (8) (9) (10) (11).
Legumes and lentils – Pulses and legumes that are rich in protein, fiber and other nutrients can act as prevention against fatal diseases like blood pressure, diabetes. Therefore, include pulses and beans in your daily diet (12) (13) (14).
Cereals – Cereals and cereal products like rice, wheat, oatmeal, corn, brown rice are considered essential for health. They work to supply energy in the body and protect you from diseases. It is therefore important that you include bread, rice and other cereal products in your daily diet (15) (16).
Milk or milk products – Milk contains many nutrients such as calcium, vitamin A, vitamin B12, potassium, magnesium, zinc. Milk works to strengthen the bones and prevent diseases like heart diseases, type 2 diabetes, blood pressure (16), (17).
Along with this, try to use less fat or fat free milk because high saturated fat can put the body at risk of increasing harmful cholesterol. Although this has been said in earlier research, there have been some changes in recent research, which has resulted in the belief that full cream milk may be beneficial for the heart (18), although it has a mixed reaction. If you do not like milk, you can use milk products like cheese, cheese and other ingredients. However, if you are allergic to milk, you can use soy milk, almond milk instead (19), (20). Apart from this, you can also talk to the doctor about this.
Egg – Egg rich in protein, mineral, vitamins, antioxidants and many other nutritious elements not only gives energy to the body but also keeps it healthy. Egg is one of the foods in which vitamin D is found naturally. It can help in cognitive development of human beings and prevent cognitive problems. Sometimes the memory starts getting weaker with age, so if you want your memory to be correct with increasing age, then do not forget to include eggs in your diet (21). Eggs can be consumed by children, old and young people of almost every age (22). However, if anyone has problems with allergies, then they should consult the doctor once before consuming eggs.
Meat – Like green vegetables and fruits, meat is also very important for a healthy body. It not only contains protein but also contains zinc, which improves immunity, makes skin healthy and maintains reproductive health. Not only this, meat also contains vitamin B12 and omega-3 which can be useful for nervous system, heart and brain health (23).
Fish – If you do not want to include meat in your diet then you can eat fish. It has been observed that the risk of asthma-like disease is reduced to a great extent in children who consume fish. The omega-3 present in fish is beneficial for brain and vision. Not only this, fish intake can also reduce the risk of alzheimer’s disease like Alzheimer’s. Fish can be consumed to control blood sugar in patients with diabetes (24). However, always choose a fish that has a small amount of mercury, because the consumption of fish with more mercury can be harmful.
Apple vinegar – Apple vinegar can be helpful in reducing weight. Not only this, it can reduce the level of blood sugar. However, some precautions should be taken during its intake and it should be consumed in balanced amounts (25).
Dark chocolate – Chocolate intake can also be beneficial for health. If you want to avoid heart diseases then include dark chocolate in your diet. Dark chocolate contains many essential nutrients that can work to keep the heart healthy. Make sure that dark chocolate is consumed in a balanced amount (26).
These were the list of nutritious foods that you can include in your diet. In the next part of this article, we will tell you about the foods that you should remove or reduce from your diet.
Foods that should not be eaten at all – Foods to Avoid in Healthy Diet
Below we are going to tell you about some foods that you should remove from the diet and if you cannot remove them completely then at least limit its intake.
Eating fried food – fried food can be fatal for the body. Eating fried food can cause heart problems, obesity, diabetes and many other diseases. So stay away from them as much as you can and if you like fried food, then you can eat homemade fried food, for which you can use olive oil or sunflower oil (27), ( 28). Try to limit their intake.
Sweet foods – Sweet foods like sweet, ice cream, chocolate are the favorite of the people. But their uncontrolled intake can be harmful for the body. High sugar foods not only increase obesity but also cause serious diseases like diabetes. Apart from this, they can also spoil your teeth. Therefore it is important that you limit your intake to (29), (30).
Junk Foods – Junk foods such as instant burger, pizzas, fries, patties are quickly replacing healthy foods. But increasing dependence on these can be fatal to your health. Such foods can cause obesity along with heart disease, type 2 diabetes, cancer and liver disease. So avoid junk foods as much as possible (31), (32).
Caffeine – Almost everyone is used to tea, coffee. Often people consume it to relieve stress. But their uncontrolled intake can be harmful to health. Tea and coffee are caffeine-rich and high levels of caffeine in the body can cause problems like insomnia, headaches, nausea, vomiting, anxiety.Therefore, consume these beverages in limited quantity as much as possible (33), (34), (35).
Cheese, butter, mayonnaise – As we mentioned above, the consumption of milk products like cheese and cheese is also necessary for health. But in this, keep in mind that eating foods like cheese, butter, mayonnaise in a balanced amount sometimes, especially when you are losing weight. Excess of these can cause obesity and many other health related problems (36).
Soft drinks – The trend of drinking sodic beverages or soft drinks is visible in people of almost all ages. This habit of increasing soft drinks can become a concern for health. Actually, the amount of sugar and caffeine present in it can be harmful to health. According to scientific research, consumption of soft drinks can cause health problems like obesity, loss of appetite, tooth loss. So stay away from these beverages as much as possible (37), (38), (39).
Preserved or canned foods – Avoid canned foods or frozen peas, meats, fish and many other things as much as possible. Its use can cause a disease called botulism. It is a deadly disease caused by a germ produced by a germ called Clostridium botulinum. If canned foods are not stored properly then the risk of developing this disease may increase. It can also kill a person (40).
Alcohol – Avoid alcohol consumption as much as possible. Consistent alcohol intake can lead to fatal diseases such as cancer, heart disease, diabetes (41).
Know more tips for healthy eating after a healthy and harmful diet.
Some more tips for healthy eating – Other Tips for Healthy Diet in Hindi
Oil-spiced foods – Avoid consuming oil-spicy foods as much as possible. Continuous consumption of these can lead to many fatal diseases, such as – cancer, heart disease, respiratory problems (42).
Drink plenty of water – Lack of water in the body causes dehydration, which can cause kidney problems, skin problems, vomiting, fever and many other problems. So drink as much water as you can (43), (44).
Less sugar – Sugar is necessary for the body but consuming foods with high sugar can be harmful for the body. This can cause tooth deterioration, obesity, diabetes, etc. (29).
Fasting – Fasting can also be beneficial for the body. Fasting can help in reducing the number of problems of the body along with reducing the number of mites. Although you keep drinking water regularly during fasting, eat fruits, dry fruit so that your body remains energy (45).
Through this article you have come to know how good food is important for health. Always remember that what you eat will result in your health. Now you will know many things about healthy food. So, if till now you were unaware of healthy diet, then know about it and include it in your diet. Apart from this, if you also have information or list of nutritious food, which is not mentioned here, then you must share it with us in the comment box