According to a study, more than 50 % of the global population will be obese by 2035. There are multiple factors that contribute to this study reaching this conclusion. Some of these include unhealthy eating habits, zero physical activity, work pressure, procrastination, lack of sleep, social media, and our laid back approach.
Obesity and being overweight come with their own set of health issues like diabetes(type 2), blood pressure related issues, breathing problems, heart disease, metabolic syndrome, kidney related problems, fertility issues etc. The only way out to avoid these health issues is to stay fit and healthy. But the question is, how to achieve a healthy body?
A balanced diet full of nutrition, a good night’s sleep and some sort of physical activity are essential for a healthy body, mind and soul. What is a balanced diet? Why is a balanced diet important? How to know if the food on our plate is healthy or not? How shall we know whether we are making a healthy choice or not? If you are bothered with these questions, then worry not! This blog will answer all these questions that you have in mind. You will also get to know a few recipes as a bonus. Do try these recipes and let me know in the comments if you like them. So, let’s get started!
Quick Tips for Healthy Eating
Healthy eating is required to get a physically and mentally strong body. But, how do we know the quantity of food required by our body and what should be included in our meals to prepare a balanced diet to remain fit and healthy? Here are a few healthy eating tips to answer your question:
Know Your Calorie Intake for Weight Management
The first step to achieving a healthy body is knowing how many calories are required by your body and how much you are consuming. Ideally, an average man requires 2500 kcal every day and for women, it's 2000 kcal per day. Your body needs energy from these calories to function properly. If you consume more calories, you will gain weight and less consumption of calories leads to weight loss as the body uses the stored fat to generate energy. Therefore, it is important to know your calorie intake for weight management.
BMI Calculation
Knowing your BMI is equally important. Body Mass Index, or BMI tells you how much body fat you have. BMI Calculation will let you know your BMI, and you will be able to set a goal to attain a specific weight to get a healthy and fit body.
Prepare a Balanced Diet
Keeping a watch on your platter is most important. Plan your meals and try to have a balanced diet in each meal. Read below to know more about the food groups to prepare a balanced meal for yourself.
Know the 5 Food Groups Required for a Balanced Diet
A balanced diet includes the right amount of all the nutrients that a human body needs. It boosts your immune system and helps you to grow properly and remain healthy. A balanced diet consists of a combination of food from 5 different groups. These are:
Fresh Fruits and Green Leafy Vegetables: Fruits and vegetables are high in fibre, vitamins and minerals. Consider taking at least 5 portions of different fruits and vegetables in a day.
Dairy products: Dairy products like milk,Indian cottage cheese, yoghurt, cheese, Tofu etc are good sources of calcium, protein and some minerals. Always, opt for semi-skimmed, full skimmed, 1% fat milk, low-fat yoghurt and cheese with reduced fat. You can also try Soy milk as an alternative to dairy milk. It is rich in protein and contains less saturated fat and zero cholesterol.
Carbohydrates: You can choose rice, potato, pasta, bread and other starchy food to base your meals. But make sure that your food has just one third of carbohydrates. Always choose those starchy foods which have whole grains or are high in fibre like brown rice, whole wheat bread/chapatis/pasta.
Protein: Include pulses, beans, fish, meat and eggs in your diet. These foods are rich in protein, vitamins and minerals. Lentils, beans, and peas are low in fat and good sources of protein and fibre. You choose these as an alternative to meat, fish and egg.
Unsaturated Fats: Unsaturated fats are known as healthy fats and can be found in vegetable, sunflower and rapeseed oils.
Healthy Eating Tips and Recipes
Eating healthy is important to stay fit and active. If you are wondering how to eat healthy and what actions should you take to eat and remain healthy, here are a few healthy eating tips and recipes for you to consider:
Do Not Skip Breakfast:
Breakfast is the most important meal of the day. The term “breakfast” means breaking the fast. Thus, this meal breaks the overnight fasting of a person. It replenishes the glucose supply in your system, boosts your alertness and energy levels and fulfils all other nutrient requirements.
Breakfast is thus essential to keep you active throughout the day. Skipping your breakfast deprives you of essential nutrients that keep you active. As a result, you feel low in energy, irritated, fatigued and your cognitive skills do not function properly. Weight gain, chronic diseases, and nutrient deficiency are other long term consequences of skipping your first meal of the day.
If you are a busy person and don't find time to prepare your breakfast, try this smoothie full of nutrients to kickstart your day and stay fit and healthy.
Choco Banana Smoothie Recipe
Ingredients:
2 Ripe Bananas- Good Source of Potassium and fibre
1½ and a half cups of Skimmed or Low fat milk- Good source of Protein
2 spoons of Cocoa Powder(Optional)- Using as added flavour.
2 spoons of Jaggery Powder- It is an excellent source of plant-based iron. Try to replace refined sugar with jaggery or jaggery powder in your diet.
A Pinch of cinnamon powder- Has anti-inflammatory, anti-diabetes, and anti-microbial properties and is loaded with antioxidants.
1 spoon of Chia Seeds(Optional, but recommended)- These seeds contain vitamins like iron and calcium, are high in protein and rich in omega-3 fatty acids and give a thick consistency to your smoothie. Although this is optional, these seeds are my favourite ingredient in a smoothie. And therefore I always recommend them.
Ice-Cubes (Optional)- Add some ice-cubes to keep your smoothie cool and refreshing.
Instructions: Blend all the ingredients until smooth. Once blended, check the taste and consistency. Add more milk, jaggery or cocoa powder according to your preferences. Serve or have it immediately with a pinch of cinnamon powder and some ice-cubes.
Include Lots of Fresh Vegetables and Fruits in Your Diet
Fruits and vegetables loaded with antioxidants and phytochemicals, popularly known as plant chemicals; help you combat various diseases. These constitute an important factor in a balanced diet. Including fruits and vegetables in your diet will lower the risks of heart disease and stroke, digestive and eye related issues, some types of cancer can be prevented, and works magically to combat diabetes, enabling you to keep a check on your appetite.
Green leafy vegetables and fruits like apples, pears, ripe papaya, etc have a low glycemic index and reduce your hunger by preventing blood sugar spikes. According to a study, a diet rich in fruits and vegetables reduces the risk of death by cardiovascular diseases by 4 %.
Tips to include fruits and vegetables in your diet:
Aim to have at least five different colours in your plate.
Keep fruits wherever you can see them.
You can try fruit juices as an alternative
Skip starchy vegetables like potatoes, instead include green leafy vegetables.
Try different and new recipes to include more vegetables. You can also try soups and salads.
Ditch the Sugar
Sugary foods and drinks contribute to obesity, decaying of teeth, type 2 diabetes, fatty liver, cancer and heart related problems. Do you know that high sugar consumption is linked with depression? Depression is predicted to become the main cause of disabilities in high income countries by the year 2030. So, now that you know how bad sugar can be for your health, try to reduce or cut down sugar from your diet.
Do you know sugar can be too addictive, more than any addictive drugs like cocaine? But, following these tips and tricks can help you cut down or quit sugar.
Substitute refined sugar with jaggery or jaggery powder
Replace sugar with dates to sweeten your food
Include more fruits to cut down your sugar cravings
Drink water instead of sweetened soda or sugary drinks whenever you feel thirsty
Avoid consuming sugary desserts
Try to include whole foods and fruits in your diet.
Check the labels of processed food for added sugar
Say Yes to Oily Fish
Oily fishes such as Tuna, Mackerel, Salmon, Sardine, and Herring are rich in omega- fatty acids which are good for heart health. The American Association of Heart suggests at least 2 servings of fish, especially oily fish in a week. Omega-fatty acids lower the risk of irregular heartbeats, lowers triglyceride levels in the blood, and slightly lowers the blood pressure keeping your heart healthy. Other health benefits include better and improved mental ability, decreased risk of dementia and cancer, better eyesight and memory,
Over consumption of large fishes should be avoided, since mercury traces can be found in these fishes which may cause illness in the longer term. Fish with high levels of mercury are Shark, Swordfish, Tilefish, and King Mackerel.
Looking for a quick recipe to include fish in your meal? Here it is:
Recipe for Salmon in Honey-Garlic Sauce
Ingredients:
2 Salmon fillets
Olive Oil
4 tablespoon honey
2 tablespoon all purpose or light soy sauce
1 tablespoon vinegar
2 small cloves or 1 large clove
Salt & pepper
Sesame seeds
Instruction:
Whisk together garlic cloves, soy sauce, vinegar, salt, pepper and honey in a small container or bowl to prepare the sauce
Add the oil to a frying pan and place it on a stove to heat it. Place the Salmon in the pan and fry both sides one by one for at least 3-4 minutes until golden brown.
Now, pour the sauce over the Salmon and cook for 1 minute till the sauce is thick. Keep checking the sides to ensure that the fish is fully cooked. In case, the sauce thickens before your Salmon is cooked, add 1 tablespoon of water to the sauce.
Once your salmon is cooked, remove it from the stove and place it onto the serving plates.
Serve the salmon drizzled with sauce and sprinkle some sesame seeds on it.
Include Higher Starchy Fibre Carbohydrates in Your Meal
Our main source of Carbohydrates comes from starchy foods such as potatoes, cereals, rice, bread, pasta, etc. These foods provide us with energy, nutrients and fibre and therefore should make up one third of a balanced diet. Always try to opt for whole grains while choosing starchy carbohydrates. Whole grain carbohydrates contain more fibre and nutrients and take more time to break down into glucose or sugar. Thus, energy is released slowly in our body and avoids sugar fluctuation. High fibre foods keep our bowels healthy and help to keep us full for a longer period.
Keep Yourself Hydrated
Always keep yourself hydrated. It is advisable to drink at least 6-8 glasses of water daily, excluding the fluid we get from our food. Proper hydration helps your muscles and heart to function properly, keeps your joints lubricated and regulates your body temperature. Do you feel it is a difficult task? Here are a few tips to stay hydrated:
Drink water whenever you feel thirsty and try to avoid sugary, fizzy drinks.
Fresh fruit juice without sugar, or eating fruits and vegetables can also help you to stay hydrated.
You can also set a timer or reminder on your phone to remind you to drink water.
Always keep a separate bottle for yourself and carry it with you, wherever you go. Keep sipping water steadily and it should not lose your sight.
Stay Active and Sleep Enough
Physical activity and enough sleep are required for your body to function properly. It not only keeps you healthy physically, but also relieves stress. Therefore, it is important to stay active and also get a proper amount of rest along with a balanced diet to maintain a healthy body.
Physical Activity
Physical activity helps you maintain a strong body, boosts immunity, fights diseases and is a good stress buster. It improves the quality of your life and has immediate and long-term health benefits. Here are a few tips to stay active:
Do what you love to do. Go for walking, jogging, swimming, yoga, aerobics, dance or any other physical activity of your choice. This will keep you motivated.
If you are dealing with work pressure and obesity, try to take the stairs instead of the elevator if you are at work. Try setting up a 10 minutes of desk exercise routine or go for a walk after lunch.
You can also try certain exercises while lying on your bed.
The best time to exercise is early morning when your body is fresh and rejuvenated after a good night’s sleep.
Sleep
A good 7-8 hours of sleep helps your body to stay fit and healthy. A good sleep is required to refresh your body and mind so that you are prepared for the next day. Sleep deprivation can cause loss of energy, tiredness and fatigue, weight gain and can cause trouble in thinking abilities. Follow these tips for better sleep:
Make a sleep schedule and stick to it.
Limit your daytime naps.
Do not sleep more than 8 hrs a day.
A restful environment without any worries is important for quality sleep.
Paying attention to what we eat or drink before going to bed is important. Do not starve yourself or overeat before going to sleep.
Embracing a Balanced Diet: Your Path to a Healthy Future
In today’s time, when Obesity and its associated health risks have become more prevalent, it is important to take proactive measures towards a healthy lifestyle. You can significantly enhance your overall well-being and prevent serious health issues by understanding the importance of a balanced diet and thereby making informed dietary choices.
Including a variety of green leafy vegetables and fresh fruits in your diet, leading an active lifestyle, getting enough sleep, and regulating your calorie intake is fundamental to maintaining a healthy body, mind and soul.
Whether it's swapping sugary snacks with healthier alternatives, including fresh vegetables and fruits or choosing whole grains over refined carbohydrates, every small change contributes to a larger impact. Remember, achieving and sustaining a healthy lifestyle is a journey and by making these changes in your lifestyle, you are not only investing in your health but also building a healthy future.
As you take steps forward on this journey, use the tips and recipes given in this blog to make positive changes. Share your experiences, progress, recipes and pictures in the comments below. Let’s support each other in the search for a balanced and vibrant life!
Very informative..Thank you .
Very Informative and effective diet plan.
Nice