BALANCED DIET- THE SECRET BEHIND FITNESS
Healthy eating means eating a balanced diet. A balanced diet is one which contains different types of foods in such quantities and proportions so that the need for calories, proteins, minerals, vitamins and other nutrients is adequately met and a small provision is made for extra nutrients to with stand short duration of leanness. The first step in
planning a balanced diet needs the knowledge of recommended dietary allowances (RDA) for different age groups. In second step, planning the daily diet is choosing foods from all five food groups, which ensures meeting the requirement of all nutrients. The third step is to distribute the foods in the food list to different meals like breakfast, lunch, evening tea and dinner. A good menu plan is one which; meets nutritional requirement, fulfills the family needs, saves time and energy, gives maximum nutrients, takes into consideration economic as well as individual preferences, provide variety and satiety. Try to eat a variety of different foods. You should eat at least five servings of fruit and vegetables a day. A serving is about half a cup (2and half a cup). Try to eat six servings of wholemeal breads/chapatti. Eating a high-fiber diet can reduce intestinal problems such as stomach pains and constipation. Eat two servings of low fat diary products a day (e.g. low fat yogurt/skim milk) and just one serving of meat, nuts or eggs a day. Keep high fat and sweet treats to a minimum. Also, try to use a variety of different cooking methods for preparing meals. Avoid frying foods all the time. Avoid saturated fats which raise cholesterol levels such as fatty meats, dairy products, and pastries. Monounsaturated fats and polyunsaturated fats (liquid oils) are better than saturated fats (meat and dairy products) but they can still make you put on weight. These include margarine, cooking oils, avocados and nuts. Healthy eating can reduce the chance of developing certain diseases like diabetes, heart disease and possibly some cancers. You may need to eat more if you are a teenager, pregnant or an active sports person. Drink at least six glasses of water a day. Limit intake of alcohol.
Tips for changing your diet - Cut down on fatty foods by choosing lean meat and remove skin from chicken. Make fish the main meal twice a week. Eat when hungry, not when bored. And eat only what you need to feel full. If you eat at a slower pace you avoid over eating. Eat smaller amounts if you want to lose weight, and exercise more. Do not skip breakfast and establish a good eating routine. Make one healthy change a week to your diet. Try to avoid always eating fried foods. Use baking, steaming, grilling and stir-frying. Use a non-stick fry pan and do not use oil, or just use a tiny amount. Cut down on salt by using herbs to spice foods instead. Use only a little salt in cooking. Choose tomato based sauces over creamy ones, and ask for grilled not fried foods. Try to snack on healthy food between meals such as a piece of fruit instead of fruit juices, raw vegetables, or a sandwich. Read the information labels on packaging. Ingredients should be listed in order of quantity starting with the largest amount first. Low or no cholesterol on a label gives little information about fat content. Look for "low saturated fat" or "polyunsaturated fat" or "unsaturated fat" products, rather than "low cholesterol" products. Ideally, choose products with less than one gram of fat per serving. Choose low-fat milk, except for under five-year-olds.