If you research healthy diets online, you’ll come up with hundreds of pages. The trouble is that many of them contradict each other. Food fads can also be misleading, and it’s hard to know what to believe. One minute you’re reading about a must-have superfood. The next, you’ll see something that says that there are no proven benefits. It’s a confusing world out there. And that’s why it’s beneficial to get back to basics. If you’re tired of trying to separate the wheat from the chaff, this guide should prove useful.
Designing a healthy, balanced diet: WHAT YOU NEED
Contrary to what people may think, healthy eating is not about being slim. You can be a healthy weight without actually being healthy. A good diet should be balanced, and include foods from all the major groups. These tips will help you to plan nutritious meals without any stress.
Carbohydrates should form the bulk of your daily calorie intake. Carbohydrates are the principal source of fuel for the body. They come in two different forms: simple and complex. Ideally, you should restrict your intake of simple sugars. Complex carbohydrates are preferable because they release energy slowly. Good examples include rice, potatoes, cereals, and pasta. Where possible, opt for whole grains. Brown rice, pasta, and bread contain more fiber, and they’re better for your heart. The average adult should consume 6-8 servings of complex carbohydrates per day. One serving equates to a piece of bread or half a cup of dry rice or pasta.
Protein is essential for cell renewal and repair. Ideally, you should consume between 46 and 64 grams of protein per day. Men need more protein than women. The best sources of protein include fish, nuts, meat, and eggs. Dairy products are also rich in protein.
Fruit and vegetables
Fruit and vegetables contain an array of vitamins and minerals that have important benefits for your body. Experts recommend a minimum daily intake of 5 portions per day. You don’t have to eat whole fruits or vegetables. You can also include sauces, soups, and smoothies in your tally. If you’re looking for easy ways to boost your intake, consider buying a blender. At this time of year, you’ll often find deals, like a Vitamix sale. All you need is some different types of fruit and vegetables, and you can create your own soups and smoothies.
Fat has a bad reputation. Most people assume that fats are unhealthy. But your body actually needs fat to function properly. There are lots of delicious foods that contain healthy fats. Examples include oily fish, nuts, seeds, and olive oil. The RDI for adults is 40-80 grams of fat. Take care to avoid saturates and trans fats. These are often found in fast food and processed products. If you’re unsure about fat quantities, read food labels. The nutritional information should include amounts of unsaturated and saturated fats.
Healthy eating can be a conundrum. There’s so much information out there that it can be tricky to decipher what’s accurate. If you’re unsure about your diet, the best thing to do is go back to basics. A healthy, balanced diet will ensure that your body gets all the vital nutrients it needs.