IntoDiet.com

There is an utmost need to understand what a ‘healthy diet’ means primarily. As long as we do not know what it is, all the food recipes we see and try to include in our diet would be more ritualistic and such a diet fails to become a routine. The World Health Organization (WHO) recommends certain guidelines regarding healthy diet; what it should and should not contain.

As per WHO guidelines, one should achieve an ‘energy balance’ to lead a healthy life. Considering our body as a machine, the total energy intake (food) should be balanced with the energy we spend in doing regular activities like walking, bathing, working and also bodily activities like cell production, blood circulation, respiration, excretion and so on.

1. Majorly for this reason, the quality and quantity of food we consume matters a lot. We should as far as possible avoid fat or shift from saturated fats to unsaturated; because consumption of fat rich food implies more energy intake and inability to spend such vast energy will result in energy imbalance and accumulation of unwanted fat in the body. Same is the case with direct/ normal sugar and sugar based food items.

• Avoid animal fat sources like meat and skin as they contain maximum saturated fat which can’t be digested by the body. Instead go for fish and egg based food recipes.

1. On the other hand consume more of essential amino acids and proteins sources. Amino acids are the basic building blocks of all human beings. Amino acids link up to form peptides and polypeptides. These in turn form the proteins which help in coping for the lost cells in the body.

• Leguminous plants and their products like soya beans, peanuts, clover, peas, beans with corn tortillas can be taken as a part of healthy diet.
• Cereals like wheat, millets and maize are rich in proteins and vitamins. They contain nutrients in optimum desired levels when consumed in whole grain form. When refined, they lack most nutrients and are left with carbohydrates, and to compensate for this they can combined with legumes.

1. Micronutrients are also equally important for humans and regular intake of them can not only avert disorders but can even cure them. Minerals like potassium, calcium, sodium, iron and many more should be taken in the form of food rather than supplementary pills.
2. All vitamins like A, B, C, D, E, K are all required in good amounts for proper functioning of the body parts. Deficiency and overdose cause disorders like scurvy (Vit C), eye disorders like night blindness (Vit A), rickets (Vit D), beri beri (Vit B) and so on. Roughages are also needed for proper functioning of digestive and excretory systems.

• There is no substitute for fruits and vegetables consumed in natural form, because in this way human body has the ability to absorb only the required quantities and reject the excess. Berries too can be included along with them as they too are rich in antioxidants.
• Citrus fruits like orange, lemon and grapes are rich in Vit C. Others like banana, mango, papaya, apple are best sources of all nutrients and roughages. Roots like Carrots, beet, raddish, yams, sweet potato are all best substitutes for healthy diet and ones which can add taste to your food too.

1. Water is considered the best regulatory mechanism for human body. Most illnesses, malfunctioning of body systems like stomach ache, loose motions etc. can be avoided. It also keeps metabolism rates intact and your body more energetic, healthy and cool.