8 Best Tips for Healthy Diet

8 Best Tips for Healthy Diet

The secret of good health is not just what you eat - but how much you eat is also very important. You should take in as much energy (calories) as you need. If you take in more calories and use less, your weight will increase. If you eat less, your weight will start decreasing.

The meaning of healthy diet is to maintain a balance of all the foods , so that you can get all the necessary nutrients.

Now let's see 8 simple and practical tips to eat healthy food:

1. Make high-fibre carbohydrates a part of your diet

A full portion of your daily meals should be based on starchy carbs (like rice, roti, pasta, cereal, potatoes).

• Choose wholegrain or brown varieties: brown rice, whole wheat pasta or potatoes with peel.

• These options provide more fibre and do not let you feel hungry for a long time.

• Avoid adding excess oil, butter, or cream while cooking – these add extra calories.

2. Eat 5 portions of fruits and vegetables every day

One should eat at least 5 portions of fruits and vegetables every day.

• These can be in any form such as fresh, frozen, canned, dried or juiced.

• Example: putting banana and lentils on cereal, or having an apple instead of a biscuit.

• 1 portion fresh fruit = 80g, dried fruit = 30g, and juice/smoothie = 150ml (not more than 1 glass).

3. Eat 2 Dafa Fish every week – Oily Fish once a day

Fish is a good source of protein, vitamins and omega-3 .

• Eat fish twice a week , including at least one oily fish .

• Oily fish: salmon, sardines, mackerel

• Non-oily fish: cod, haddock, tuna

• Canned and smoked fish contain more salt , so keep their use limited.

4. Reduce saturated fat and sugar

Saturated Fat:
Sugar:

• Excess saturated fat increases cholesterol , which increases the risk of heart disease .

• Common sources: makhan, cheese, cream, cakes, biscuits, red meat.

• Replace karein with: vegetable oils, oily fish, avocados.

• Excess sugar leads to obesity and teeth problem .

• Avoid free sugars (which are added to foods/drinks):

  • Fizzy drinks, cakes, chocolates, packaged cereals, sweetened juices

• Make sure to check the label: if a product contains more than 22.5g sugar/100g, then it is a high sugar item.

5. Reduce the use of salt – only 6 grams daily

Excess salt can increase blood pressure .

• Even without salt added, you can still get a lot of salt from food: e.g. breads, sauces, ready-made foods.

• Check the food label: If an item has more than 1.5g salt/100g, then it is high salt .

• Adults should only take up to 6g (1 spoon) of salt daily.

6. Stay active and maintain a healthy weight

Not only healthy food, exercise is also necessary.

• Being overweight increases the risk of type 2 diabetes, heart problems and cancer.

• Being underweight can also cause health problems.

• Use your BMI calculator to see whether you are at a healthy weight or not.

7. Drink more water – avoid dehydration

One should take 6-8 glasses of fluids daily .

• Best options: water, low-fat milk, sugar-free tea/coffee.

• Avoid karein: soft drinks, fizzy drinks, sugary juices.

• Juices/smoothies should be kept only up to 150ml .

Drink more water during heat or exercise.

8. Never skip breakfast

Skipping breakfast is not a good way to lose weight.

• Healthy breakfast gives you energy and prevents overeating.

• Best breakfast: wholegrain cereal + low-fat milk + fruit .

Finally: Healthy Food = Healthy Life

Good health does not happen in a day. It happens due to small habits. Make these 8 simple tips a part of your daily life and gradually improve your lifestyle – without any crash diet .