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Healthy eating means consuming the right quantities of foods from all food groups in order to lead a healthy life. A good diet must include several food groups because one single group cannot provide everything a human needs for good health.

How do you define healthy eating?

Healthy eating means balanced diet. A balanced diet – or a food diet – means consuming from all the different good groups in the right quantities. Nutritionists say that there are five main food groups – whole grains, fruit and vegetables, protein, diary, and fat & sugar.

Whole grains

We should consume at least 3 ounces of whole grains per day.  Whole grains are rich in fiber, minerals and vitamins. When grains are refined the bran and germ are removed. Whole grain products include breads, pastas and cereals – they need to be made with 100% whole grain.

Fruit and vegetables

Fruit and vegetables have a high vitamin, mineral and fiber content – these nutrients are vital for your body to function well. Its a proven fact that  good intake of fruit and vegetables may protect from developing heart disease, diabetes , and cancer. It is recommend that we consume five portions of fruit and vegetables each day. This could include either fresh, frozen or canned, or dried fruit and veggies. A portion means either one large fruit, such as an apple, mango, or a banana, or three heaped tablespoons of vegetables. It could also include one glass of 100% fruit or vegetable juice. A fruit/vegetable drink is one portion, no matter how big it is. Beans and pulses can also count as one portion.

Protein

We need protein for the building and repairing of tissue in our body. Protein-rich foods also include essential minerals, such as iron, magnesium, zinc, as well as B vitamins. Following are the good sources of protein.

·         Meat

·         Poultry

·         Fish

·         Eggs

·         Beans

·         Nuts

·         Soya (includes tofu)

Nutritionists advise that the fat in meat should be trimmed and drained away after cooking. The skin should be removed from poultry. For people who are not vegetarians, nutritionist advise we consume fish at least twice a week. It is better for your health to grill, roast or microwave meats and fish, rather than frying them.

Dairy

Butter, cream and even sometimes eggs are often classed as dairy products, in nutrition they are more frequently placed in the protein (eggs) or fat & sugar category. Dairy products are a good source of calcium which is important for healthy bones and teeth. Dairy products include milk, yoghurts, cheese, and some soya. People who do not consume animal sourced foods can get their calcium intake from other products, such as broccoli, cabbage and soya milk and yoghurts with added calcium.

Fats and sugars

These include sugar, chocolate, cakes, biscuits, jam, butter, non-diet sodas, etc. – all products with a very high fat or sugar content. There are two basic types of fats – saturated and unsaturated. Cream and fried foods are high in saturated fats, while vegetable oils and oily fish are rich in unsaturated fats. Saturated fat consumption should be minimum. Even sugary foods and drinks, like some sodas and sweets should be kept to a minimum because they are high in calories and bad for your teeth.

5 recommendations for Healthy eating

• We should aim for an energy balance and a healthy
  bodyweight.
• We should limit our energy consumption from total fats.
  We should also aim for more unsaturated fats and less
  saturated fats.
• We should up our consumption of fruits, vegetables,
  whole grains and nuts.
• We should consume as little simple sugars as possible.
• We should also limit our consumption of salt and be sure
  the salt should be iodized.

Tips By: Dr. HIRDESH SAXENA

Contact E-mail: drhirdeshsaxena@gmail.com