Diet

A balanced diet provides all the nutrients a person requires, without going over the recommended daily calorie intake.

SMALL FREQUENT MEALS are always helpful in keeping energy levels up and preventing any kind of indigestion, overeating and weight gain. It’s recommended that 5 to 7 small portions of food should be taken.

The 5 food groups

A healthful, balanced diet includes foods from these five groups:

  • vegetables
  • fruits
  • grains
  • protein
  • dairy
VEGETABLES

Eat Fresh & Healthy

The vegetable group includes five subgroups:

  • leafy greens
  • red or orange vegetables
  • starchy vegetables
  • beans and peas (legumes)
  • other vegetables, such as eggplant or zucchini

To get enough nutrients and keep dietary boredom at bay, people should choose a variety of vegetables.

People may enjoy vegetables raw or cooked. However, it is important to remember that cooking vegetables removes some of their nutritional value. Also, some methods, such as deep-frying, can add unhealthy fats to a dish.

FRUITS

Eat fresh & Healthy

A balanced diet also includes plenty of fruit. Instead of getting fruit from juice, nutrition experts recommend eating whole fruits.

Juice contains fewer nutrients. Also, the manufacturing process often adds empty calories due to added sugar. People should opt for fresh or frozen fruits, or fruits canned in water instead of syrup.

GRAINS

Eat Healthy

Whole grains usually contain more protein than refined grains.

There are two subgroups: whole grains and refined grains.

Whole grains include all three parts of the grain, which are the bran, germ, and endosperm. The body breaks down whole grains slowly, so they have less effect on a person’s blood sugar. Additionally, whole grains tend to contain more fiber and protein than refined grains.

Refined grains are processed and do not contain the three original components. Refined grains also tend to have less protein and fiber, and they can cause blood sugar spikes. Grains used to form the base of the government-approved food pyramid, meaning that most of a person’s daily caloric intake came from grains. However, the updated guidelines suggest that grains should make up only a quarter of a person’s plate.

PROTEIN

All people should include nutrient-dense protein as part of their regular diet.

The guidelines suggest that protein should make up a quarter of a person’s plate.

Nutritious protein choices include:

  • lean beef and pork
  • chicken and turkey
  • fish
  • beans, peas, and legumes
DAIRY & SOY

Dairy and fortified soy products are a vital source of calcium.

  • ricotta or cottage cheese
  • milk
  • yogurt/curd
  • lassi/chaas
  • soy milk
  • bean curd/ tofu
  • soya nuggets

People who are lactose intolerant can opt for low-lactose or lactose-free products, or choose soy-based sources of calcium and other nutrients.

The Importance of Water in Your Diet Plan

One of the most important things you can do for better nutrition and a successful diet is to drink enough water. Learn about water’s vital role in your diet and in helping you lose weight. Want a great diet tip? Drink more water.

Drinking plenty of cold, clear water is essential for your health and, in fact, for your very survival. You can live much longer without food than you can without water. Water is an important part of all body functions and processes, including digestion and elimination.

Water: Four Tips for Getting Your Fill

Use a water tracker. “A water tracker is merely a device which helps you keep track of how much water you drink

Add water throughout your day. 

Get water through food. Fruits and vegetables, especially those that are fresh and juicy, provide fluid to the diet. Like water, clear soups and broths help.

Jazz up your water glass. Many people find that adding low- or non-caloric flavourings to water, such as a wedge of fruit, helps satisfy their appetite cravings. This is also a very inexpensive way to make your own flavoured water. Dieters feel full for very few calories, contributing to weight loss.

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