Balanced diet and weight loss
Dt Sheetal chhabria
Vasanth nagar, Bengaluru Feb 14, 2017
A balanced diet is one that ensures your body gets its daily dose of essential nutrients that are required to for smooth and proper functioning of the tissues and organs. A balanced diet coupled with a regular exercise routine ensures you remain healthy, reduces your risk of disease and keeps you energized throughout the day.
What to eat in a balanced diet
- Fruits: Rich in natural sugars, they are much better option foods with added sugars. They also help reduce carbohydrate intake for those who are watchful. Diabetic patients can opt for low sugar fruits.
- Vegetables: Leaf green veggies are extremely nutritious and contain essential vitamins and minerals. These include broccoli, spinach, kale and green beans.
- Grains: Whole grains are a better option compared to refined flour which has no nutritional value as the outer shell is lost in refining.
- Proteins: A nutrient that is essential for muscle and brain development, proteins are rich in meat and beans. Opt for low-fat meats and low cholesterol meats like chicken, fish and some cuts of pork and beef. Try to cut off any visible fats to reduce cholesterol intake.
- Vegetarian options include tofu and soya. Also have some almonds, lentils, beans and walnuts. They are a rich source of protein and fibre as well.
- Dairy: Daily source of calcium and Vitamin ID are found in dairy products. For those looking to control the fat, opt for small portions of cheese and fat-free milk and yoghurt. Try kinds of milk like soy, almond or flaxseed for high calcium dosage.
- Oil: Low fat oils and mayonnaise and healthy oils like olive instead of vegetable oils. Also, try to give those deep fried foods a miss.
Foods to avoid
- Alcohol consumption
- Refined grains like whiter bread and pasta
- Solid fats
- Saturated fats
- Trans fats
- Excess salt
- Excess added sugars