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Stay Healthy – Eat Healthy

There is a growing awareness of maintaining health and wellness, and the best way to stay healthy is to eat healthy. There are three main factors that help us develop a complete healthy body: proper diet, regular exercise, and a healthy lifestyle.

Let’s start with diets and look at some healthy food groups that we should be consuming. It is also essential to know the calorie content of various foods because high calorie content in food leads to health problems such as obesity and diabetes. Health experts believe that a healthy diet can reduce the risk of a number of life-threatening diseases such as diabetes, heart attacks and osteoporosis. Therefore, developing, managing and maintaining a good diet has become an essential part of our health routine.

And to do that, we need to know the basic difference between a well-balanced diet and a nutritious diet. Although most of us believe that a balanced diet and a nutritious diet are one and the same thing, in reality this is not the case!!! A nutritious diet would include foods containing all essential nutrients such as proteins, vitamins, fats, carbohydrates and minerals. A well-balanced diet implies a diet that not only contains foods with all the essential nutrients, but also, in the correct proportions and in the right amount. Even if you take all the essential nutrients in your daily food, but if they are not in correct proportions or adequate amounts, you may still face health issues. Therefore, instead of opting only for a nutritious diet, anyone who cares about their health should opt for a balanced diet.

The ingredients of a balanced diet differ depending on an individual’s gender, age and physical condition. An older person may be unable to eat certain foods needed to meet their nutritional needs. However, a well-balanced diet can help an older person get essential nutrients even with a sparse diet. For example, 100 grams of wheat and 100 grams of rice contain almost 12 grams and 6.4 grams of protein respectively. Similarly, 100 grams of ragi and 100 grams of rice contain 344 mg and 9 mg of calcium respectively. Therefore, by planning a well-balanced diet, we can provide all essential nutrients even with a small amount of food.

To get all the essential nutrients from food, we will always need to choose a variety of healthy foods. All five essential nutrients can be derived if a diet includes foods from the following groups:

Green leafy vegetables

Fresh or seasonal fruit

Cereals and legumes

Fish and meat products

Dairy products such as curd, cheese, etc.

Today, obesity and overweight are one of the main contributors to life-threatening diseases such as atherosclerosis, heart attacks and diabetes. Obesity and overweight problems are mainly due to not eating properly and consuming a lot of calories. Calories are needed every day by our body for proper metabolic functioning. However, overconsumption of calories can lead to various health problems. An individual’s daily caloric needs depend on various factors such as age, physical condition, height, weight, and body composition. Therefore, you should also be aware of high calorie foods. Take a look at the following numbers:

28 grams of butter = 200 calories

37 grams of potato chips = 200 calories

75 grams of burger = 200 calories

66 grams of hot dogs = 200 calories

385 grams of apples = 200 calories

357 grams of green peas = 200 calories

588 grams of broccoli = 200 calories

1425 grams of celery = 200 calories

Knowing this, you would surely choose to buy a few kilograms of apples which also provide you with other nutrients rather than eating hamburgers or hot dogs to avoid unnecessary calorie intake. Ideally, women need 1940 calories and men need 2550 calories per day. You can also plan a balanced and optimal caloric diet by discussing it with your dietitian.

Remember that you can avoid many future treatments and medications by maintaining a balanced diet and optimizing your health care.

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