Hello everyone. We are back again to serve you all in a better manner. Since couple of weeks our main focus is on health and health related issues. And to keep the rhythm on, we have researched about what people should eat in order to stay healthy and fit. Many people who are unable to spare out time to go to the gym or perform any kind of workout or physical activity, have a dream to stay fit and healthy. But due to the odd factors they are unable to do so and hence feel themselves deprived of it. However, if a person follows a specific diet plan or in simple words if we say that if a person eats some specific foods in regular manner, then their dream of appearing fit and healthy could become possible. Now I believe that the next question that arose in your mind is that how is it possible? Well, today my topic is related to such kind of dietary plan which could be followed to stay fit and healthy. Let’s discuss about it further below.
Eating properly is an important part of keeping a person’s body fit. Even if people require maintaining good fitness, then they need to carefully drive their attention to both kind of activities, i.e.; diet and exercise. There is no substitute for physical activity. However, nutritious food plays a very vital role in developing a strong and healthy body. If a balanced diet (with careful attention to good nutrition) is combined with exercising, then people will ensure that the food they are eating is helping them in keeping themselves in a great shape.
Results of the quantity of foods that people eat for staying healthy may vary upon their size, exercise level, and dietary preferences, but a majority of their calories intake should come from the following categories:
- Carbohydrates in the form of whole grains such as oatmeal, whole wheat bread, and brown rice.
- Healthy fats and oils which may include unsaturated fats such as olive and vegetable oils; nuts, seeds, and avocados; and fatty fish such as salmon.
- Vegetables and fruits helps in aiming to fill half of the people’s plate with each meal.
- If people prefer to have a vegetarian food, then Nuts, beans, seeds, and/or tofu are especially the most important sources of dietary food as they are rich in protein.
- If people prefer to consume non-vegetarian food or products, then they should eat Fish, poultry, and eggs along with fewer nuts, beans, seeds or tofu products.
In addition to this, people should consume smaller quantities of food also. It is said that the nutrients found in dairy products are very important. However, along with this, people should also follow the below guidelines as well:
- One to two servings of dairy products per day. Some people are allergic to dairy products or sometimes few of them dislike them as well. In that case they can take vitamin D and calcium supplements as a substitute of dairy products.
- People should eat red meat no more than two times per week, and should also minimize processed meat and butter in their respective diets.
- People should have minimal consumption of refined grains such as white rice, white bread, sugary or refined foods, and salt in their diet.
Furthermore people who are health and fitness conscious should consume “super foods” that deliver exceptional nutritional benefits. If a person’s aim is fitness as well as general good health, then he/she should consider eating foods that deliver extra energy, antioxidants, calcium, or heart-healthy fats and proteins. In addition to the above written we can say that dried fruits, sweet potatoes, and bananas are the best sources which help in delivering complex carbohydrates that will help a person efficiently to store and use energy as required. Since these foods are rich in potassium and other nutrients, these are very good sources to stay fit and healthy. Moreover Broccoli and other green vegetables like green bell pepper, yellow bell pepper, red bell pepper, tomatoes, blueberries, and cocoa are other sources which contain antioxidants that help in removal of cell-damaging free radicals from the human blood. Well it’s a known fact that milk and green vegetables are ample sources containing calcium which helps in keeping the bones healthy. But very few know that the same warm milk if consumed near bedtime has the added benefit of boosting the serotonin and melatonin that help you sleep. Apart from this salmon and nuts are rich sources which provide healthy fats and proteins to the human body. Research have proved that if people consume Brazil nut in their regular diet, then they will have a very good immune system; as Brazil nut is considered of containing high levels of selenium which is a mineral that helps in bolstering the immune system.
Further to this people should also know the benefits of a diet which should be high in fiber. Very few people know that the foods which are rich in dietary fiber help in controlling the hunger and losing weight in a number of ways. High fiber foods have a higher chew caliber which creates a sense of long satisfaction; as these kinds of foods consume more time to eat. It is said that foods that are high in fiber take longer time to exit the digestive region, which means people feel less hungry and fuller longer. Foods which contain soluble fiber such as oatmeal and beans help in stabilizing the blood sugar over the course of the day which means people would not feel hungry every time. Scientists say that fiber also helps in lowering the cholesterol levels and create a massive stool for better digestive health. However, results may vary from person to person.
Lastly (but not the least), if possible drink ample quantity of water. 70 percent of the human body is constituted of water, and water is said to be the best source of fitness in the human body. Whether you workout or go for a simple walk, try to intake maximum water before and post the physical activity. Water helps in improving digestion and reduces constipation. It is advised to take 2-3 liters of water per day per person to stay fit and healthy and create a glow on the face. Therefore, I personally believe that people, if follow the above routine in a regular manner, and then they can stay healthy and fit and would also help them in longetivity.
*Disclaimer : Please discuss with Dietitian before applying any diet plan to your body. Will keep you updated on Latest Health News at Brisk News.