Let's be honest, there are a variety of food items that are not only tasty but also healthy. And that makes it difficult for you to choose food items for a balanced diet. Including an array of colours on your plate will definitely help. But knowing which foods work better than the other will only get you closer to following a perfectly balanced diet one day after another. Hence, we've compiled a balanced diet food list for you that you can use to learn about all the foods that can be eaten without a second thought. But first, let us tell you something about a healthy balanced diet.
5 Keys to a Healthy Balanced Diet:
1. Consume Plenty of Produce:
This means, including vegetables and fruits in your daily diet will only work in your favour. Vegetables and fruits can help you protect against various common and serious health conditions as they are loaded with nutrients, fibers, and other compounds.
2. Control Your Portion Size:
Of course, it's unnecessary and impossible to monitor every calorie you consume, but it's easier to do portion control each time you eat. Overeating can result in weight gain and other health issues. Hence, eating slower and being mindful of what goes in your system will help you limit your food consumption. Your body usually takes some time to realize that you're full and so, eating slowly and in smaller portions will give your body time to learn how much food it actually requires.
3. Consume Whole Grains:
Grains are naturally low in fat and they make for a healthy option as they are good sources of complex carbohydrates and some important vitamins and minerals. Thus, consuming whole grains as a part of your balanced diet will help you improve your overall health.
4. Include Fish and Nuts:
Balanced diet food items should include fatty fish and nuts as they help supply your body with unsaturated fat (1). It's better to eat them in place of high-calorie foods in order to watch your health. For example, you can swap butter with canola oil (2). Fatty fish may help reduce the risk of heart disease mainly because it contains omega-23 polyunsaturated fats.
5. Avoid Trans Fats:
Partially hydrogenated vegetable oils that are used in processed foods contain trans fats. And trans fats can raise LDL(bad cholesterol) along with reducing HDL (good cholesterol) (3). Hence, it is wise to get rid of trans fats by simply trying to avoid eating foods like French fries, commercial baked goods, etc.
Top Healthy Foods to Eat For A Balanced Diet:
Here is a list of balanced diet food items that are colourful, versatile, and in general, good for your health.
Fruits are the easiest and healthiest foods for a healthy diet plan as they provide your body with antioxidants, vitamins, fiber, and an array of other nutrients. Fruits like apples, avocados, bananas, berries, oranges, etc., help you stay healthy and feel full. Not only that but including fruits in your daily diet can also help you achieve clear skin and lustrous hair.
Legumes like kidney beans, green beans, lentils, and peanuts should definitely make it to your balanced diet food list as they are a great plant-based source of protein, fiber as well as iron. Make sure you soak them well before cooking them as it will help reduce the antinutrient content that they contain.
Another balanced diet food is meat. The meat that you get out of lambs is high in omega-3 fatty acids that help your body with hormones that aid in regulating blo0d clotting, contraction, and relaxation of artery walls as well as inflammation. Chicken breast is extremely high in protein and low in fat, hence making it a great option for balanced diet food.
There are various vegetables that can provide you with all the necessary nutrients and so, they must make it to the list of food items for a balanced diet. We’ve mentioned some for you here -
Cauliflower: Versatile with a delicious flavour
Carrots: Crunchy and packed with fiber and vitamin K
Bell Peppers: Loaded with vitamin C and make for great sources of antioxidants
Broccoli: Another cruciferous vegetable that tastes amazing and offers you fiber and vitamins C and K
Cucumber: Low in carbs, as well as calories, and, is mostly water
Onions: Packed with bioactive compounds and can be used in almost all your recipes
Tomatoes: Contains vitamin C and potassium, also technically a fruit
Garlic: Loaded with bioactive organosulfur compounds that can keep your immune system healthy
Whole grains like brown rice, quinoa, oats, etc. can also be had as balanced diet food. This is because they have the ability to provide your body with micronutrients and fiber that fuel your body. Brown rice contains fiber, vitamin B1, and magnesium. Quinoa is a tasty grain that is also high in fiber and magnesium along with being a great source of plant-based protein. And lastly, oats can give your body various nutrients that can help you decrease cholesterol levels and improve your gut health.
About Saffola Fittify Health Care Products:
Now that you know of some of the best food items for a balanced diet, let us tell you about Saffola Fittify Health Care products that you can invest in to maintain great health.
While following a balanced diet, you might feel like sipping on some coffee every once in a while. This is when you can switch to Saffola Fittify Green Coffee powder as it is an instant beverage mix that is made from pure green coffee extract. It is high in antioxidants and also promotes wellness. It is available in four variants - Classic, Classic Strong, Lemon Mint, and Lemongrass Lavender. We recommend you start with the classic one and then move forward to explore different flavours.
This is also an instant mix that is made from the time-tested recipe of Haldi Doodh. Just one serve of this mix gives you the goodness of two spoonfuls of turmeric that helps boost your immunity as well as manage all kinds of inflammation. A healthy drink like this also contains ingredients like cinnamon, black pepper, and cardamom and many more.
There is a wide range of balanced diet food items that you can pick from according to your liking, some of which we've mentioned here for your convenience. After all, a balanced diet should also be flavourful and exciting for your taste buds apart from being healthy. Pick whatever you like from the food items for a balanced diet that we've mentioned above for you and it'll only get easier for you to follow a healthy lifestyle, of course with some physical activity and perfect hours of sleep.
How do I know if my diet is balanced?
You look for the below-mentioned signs to learn if your diet is balanced or not:
- You love what you eat
- Your diet is full of an array of food items
- You eat only when you're hungry and stop when you're almost full
- You don't jump from one extreme fad diet to another
- You sleep really well
- You feel energetic and productive throughout the day
What should be avoided in a balanced diet?
You must avoid or at least, limit these things:
- Sweetened drinks
- High-glycemic foods
- Saturated and trans fats
- Refined sugars
- Refined grains
- Highly processed foods
How long does a healthy diet take to show results?
There is no such time frame attached to following a balanced diet. It all depends on how consistent you are with following a balanced diet and all the balanced diet food that makes it to your daily consumption.
How does eating healthy improve memory?
There is more research needed to be sure if food alone can improve memory. Yet, doctors are of the opinion that the food that is good for your heart is good for the brain too. Eating a heart-healthy diet that is low in saturated fat can help reduce the risk of diabetes, obesity as well as high blood pressure - all of which are believed to contribute to memory loss.
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