A Guide to Healthy Dieting

In the present scenario everybody is leading a pressurized lifestyle. Concentrating on study, career, family problems, hardly anybody think the priority of a healthy diet. Whereas a healthy diet is the basic and fundamental need to achieve all the above spheres of our life. Because a healthy diet gives us a healthy body and mind and we need a healthy body and mind to achieve all the important goals of our life. If we are not sparing some time to maintain the habit of healthy eating it will lead our body to a catastrophe and consequently with an unhealthy body we can not excel in any field. Here, we should ponder how we can plan for a healthy diet and also stick to it.

It is easy to plan for a healthy diet, but it is quite hard to stick to it. So, while planning our diet we better follow a simpler and medium path steps so that it should not make us feel like a punishment.

First of all while planning our diet our aim should be in the nutritional value of the foods rather than strictly counting the calories and staying unrealistically thin. If we know the difference between a healthy food and unhealthy food it is easy to plan our diet.

Our body needs all kinds of Vitamins, minerals, antioxidants, fiber, carbohydrates, healthy fat, protein, calcium and Vitamin D, etc. We must be aware in which food products the essential nutrition are contained. It is also necessary to know which a healthy carbohydrate, fat is and protein and which are unhealthy one. Once we know the difference it is easy to plan a healthy diet.

Fresh fruits and vegetables are the main source of all kind of vitamins, minerals, antioxidants and low in calorie. So our diet should contain at least five portions daily of these fruits and vegetables. Next, whole grain, beans, fruits and vegetables contain healthy carbohydrate whereas refined grains such as breads, pastas contain unhealthy carbohydrates. In the same manner Calcium and Vitamin D is found in dried beans, dairy products, and dark green leafy vegetables. Healthy fat is required to nourish out brain, heart, cells, skin and hair is contained in peanut oil, olive oil, sesame and pumpkin seeds, some fish like salmon, sardine and cold water fish, sunflower seeds oil but unhealthy fat is contained in red meat, whole milk dairy products, trans fat found in candies, cookies, snack foods and other processed foods. So, we must take care to include all those healthy food items in the recipe. If we prepare quick and easy recipe including all those healthy food items either weekly or monthly we have half won the battle.

Keeping in mind our recipe we must do the wise shopping. Always take care to shop fresh and local instead going for frozen and processed.

At the end water is the vital part of our diet as it makes up about 75% of our bodies. So go for at least eight glasses of water a day or take fresh home made fruit juice or vegetable salads and remain healthy.

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The Healthy Diet Plan That Works

Whether you want to gain or lose weight and regain your health, this healthy diet plan actually works to help you attain your goal weight.

The importance of protein

From our schooldays, we learnt that proteins are the building blocks of life. They are needed for growth and repair. Therefore, the diet has to be protein rich.

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If you are not sure of your protein and calorie requirements, take the average and work your way from there. For women that translates into a 1200 calorie daily diet which supplies around 100 gram of protein. For men it means 1500 calories and 150 gram of protein. The physically active or athletic person will need more protein and more calories.

In order to lose weight, simply replace two meals a day with a portion-controlled and healthy protein shake mix. The main meal of the day should comprise healthy foods with lots of color in it.

Snacks should be low calorie but nutritious. And have lots of vegetables and fruits. Don't forget the importance of exercise.

Maintaining weight loss or losing weight slowly

For either of the above, simply replace one meal with a shake. Have healthy low calorie foods and avoid junk foods. Make sure that your diet is protein rich.

Gaining weight

Not everybody wants to lose weight. Some people are too thin and want to build their body. For them, it is important to have sufficient calories and include protein shakes to every meal as extras. Various supplements and high protein can be had as snacks. Make sure that you do not exceed more than 50 grams of protein in any one meal.

Planning your meals

When planning your shakes, mix the protein powders with low fat or skim milk or soy milk. Add fruit for additional nutrition.Have high protein snacks, whether bars, soups or nuts. These will keep hunger pangs away and add nutrition to your daily diet.Your meals should be based on a main protein like white meat, lean red meat, or soy substitute for vegetarians. Add lots of vegetables and fruits for vitamins, minerals and phytonutrients. Whole grains or breads and pastas made from whole grains will provided added protein and nutrition as well as fiber.

Do you need supplements?

If your calories are restricted, you ought to use supplements, which provide more bang for your buck in the form of added nutrition. These can help you with your metabolism, give your energy and eliminate unnecessary fat from your diet.

They will boost your immunity and help you manage stress. They will also take care of heart and bone health, keeping your fitness and energy levels high.

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