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How to improve your health with Natural Food

HEALTHY DIET PLAN

is not about staying unrealistically thin, or depriving yourself of the food you love. It’s about feeling good, improving your health, and boosting your mood. A healthy diet is necessary for health and nutrition.

A healthy diet comprises a combination of different kinds of food. These include:

  • Staples (wheat, barley, rye, maize or rice) or starchy tubers (potato, yam or cassava).
  • Legumes (lentils and beans).
  • Fruits and vegetables.
  • Meat, fish, eggs and milk.

WHAT ARE THE BENEFITS OF EATING HEALTHY?

  • Weight loss.
  • Reduced cancer risk (diet rich in fruits and vegetables help to protect against cancer).
  • Helps in diabetes management. Eating a healthy diet helps diabetic person to reduce weight, maintain blood glucose level and keeping blood pressure and cholesterol within normal range).
  • Good heart health and prevention of stroke. Premature heart disease and stroke can be prevented by changing lifestyle.
  • The health of next generation (children learn a lot from adults about health-related behaviors).
  • Healthy diet keeps bones and teeth strong.
  • Betters mood of people. High glycemic load cause depression and fatigue. Vegetables, fruits, and whole grains have a lower glycemic load.
  • A healthy diet prevents dementia (improved memory). Vitamin D, C, and E improves memory.
  • Gut health is improved. Certain bacteria produce vitamin K and B, which benefit the colon. A diet low in fiber and high in sugar and fats alters gut microbiome, increasing inflammation.
  • Ensure restful sleep. Reducing the consumption of alcohol and caffeine help in getting a good night’s sleep.

Here is what you need to know about each meal :

Daily menu planning isn’t difficult as each meal have some protein, fat, complex carbohydrates, and little of fat.

  • Eating breakfast will help you start your day with plenty of energy. A mid-morning snack is optional. Lunch is something you eat at work, so choose healthy clear food like sandwich or fresh salad. A mid-afternoon snack is optional too. Dinner is a time when we usually over-eat, so take protein, starch, fruits, and vegetables equally.

What to eat for healthy life?

  • 6 to 8 servings of grain.
  • 2 to 4 servings of fruits and 4 to 6 servings of vegetables.
  • 2 to 3 servings of milk, yogurt, and cheese.
  • 2 to 3 servings of meat, fish, beans, eggs, and nuts.
  • Use of fats, oils, and sweets should be less.

How many calories should I eat

Need of calories depends on sex, age, body type, and physical activity.

Children ages 2 to 8 need 1,400-2000 calories a day. Active women ages 14 to 30 need 2,400 calories a day. Sedentary women ages 14 to 30 need 1,800 to 2,000 calories a day. Active men ages 14 to 30 years need 2,800 to 3,200 calories a day. Sedentary men ages 14 to 30 years need 2,000 to 2,600 calories a day. Active men and women over 30 years need 2,000 to 3,000 calories a day. Sedentary men and women over 30 years need 1600 to 2,400 calories a day.

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