Healthy Diet Menu
Make sure there is enough variety in your diet.
Healthy diet menu should provide you with all the nutrients that you require.
Because it is in many cases the lack of nutrients the body needs that causes us to want to eat more.
Twelve Points To Start Your Healthy Diet Menu:
1. Have a good, wholesome breakfast. Never skip this meal. For that matter, don’t skip lunch and dinner either. It is very important to have regular meals.
2. Eat in moderation. Many people seem to eat to pass the time or fill some inner, non-stomacular vacuum. If you find yourself heading down that path, stop immediately and assess your situation. Develop another hobby. Like gardening. Weeding, I mean. Don’t gravitate unerringly towards the fruit trees and the vegetable patch.
3. Make sure there is enough variety in your diet. Eating just one or two of the same foods every day can turn tedious in the long run. But, more than that, a varied diet will provide you with a good balance of the necessary nutrients, vitamins, minerals, antioxidants, flavonoids, proteins, carbohydrates, fats, etc. Too much of one thing or too little of another can lead to problems.
4. Include plenty of fresh vegetables, fresh fruit, whole grains, pulses, sprouts, nuts, and dairy products, especially fermented and cultured products like curd, yogurt, etc. And, if you are a non-vegetarian, also fish and poultry products. Too much of red meat is not recommended.
5. Prefer unprocessed and organic foods over processed and inorganic foods. Processed foods are not only low in nutrients, they contain artificial preservatives and flavors that can prove harmful to your health. It is better to go for brown rice, brown bread, whole grain pasta, natural honey rather than white rice, white bread, pasta, and artificial sweeteners. Buy canned or frozen foods only if it is not possible to buy fresh fruit, vegetables, fish, meat, etc.
6. Thoroughly wash fruits and vegetables before you eat or cook them. This will get rid of soil particles, wax layers, and micro-organisms. This is pretty elementary, but many people often forget to stop by the tap on the way to the cooking ranger.
7. Don’t overcook the food as that will result in a loss of valuable nutrients. Steam vegetables or have them raw. Adding a little turmeric to the vegetables is very beneficial. Try different or new recipes that you have not tried before. The Internet is a great source to find a great variety of national and international recipes. Trying new methods of food preparation will increase your enjoyment of the meal.
8. Severely limit junk foods. It is not necessary to completely give up the high fat foods like butter, cream, cheese, ice creams, or ‘junk’ food like potato chips, hamburgers, fried chicken, etc. Just limit your intake. Eat less often or eat smaller portions. So long as you know to keep your food portions to a reasonable amount, you can continue eating everything that you want and still remain healthy.
9. Don’t gulp down your food. Eat slowly and chew well. This helps with digestion. Including starters like soups or broths will also assist the digestive process.
10. Eliminate sodas and soft drinks, cut down on coffee, and artificially flavored drinks. Instead, go for green tea, natural fruit and vegetable juices and plenty of water. You should drink at least half a gallon of clean, pure water every day.
11. Alcohol is not good for you. If you can’t live without alcohol, try moderation and limit your intake to one glass maximum per day. Or prepare to live with a liver malfunction at some later date.
12. Time your last meal – dinner or supper – at least 3 or 4 hours before your usual bedtime. Drink a glass of lemon juice and go for a short walk to aid digestion. And don’t get up in the middle of the night to raid the refrigerator. Give your digestive system a rest to prepare it for breakfast.
By Sonal Panse