Hi Chefs!!
For this blog, I decided to divert a little from the regular recipes and talk a little about my take on healthy food and diet. In today's busy world we all need to take care of our health. Healthy food has become the key to staying fit and successful.
What is a healthy diet?
This is a million-dollar question that we ask our doctors, dietician, and health experts. However, the answer we get is varied and tainted by many personal experiences. The latest information on healthy eating says that eating healthy is not about restricting yourself or depriving yourself of your favorite food. You don't have to drink milk and eat only green vegetables to get healthy. Rather it is about eating various food groups in proportion, feeling good about what you eat, uplifting your mood, and feeling energetic.
Healthy eating does not have to be complicated. Many dieticians or health experts advise you to eat some specific foods according to your body type and requirement. It might have some beneficial effects but the truth along with targetted benefits your health also depends on your daily routine and dietary patterns. To be benefitted throughout your life, your diet should replace processed food with real food. You must eat food that is natural aka food which is close to nature.
Ask yourself did our grandmothers or grandfathers ever complained about the food they ate? Our ancestors used to be much healthier than us because they ate what nature gave them and ate according to the seasons. Yes, you must eat food close to nature and food that makes you feel good and healthy. Going back to your roots is often the answer.
So basically, a healthy diet should be in variation. It must include all types of nutrients, vitamins, minerals, fiber, carbohydrates, fats, and protein in moderation. And of course, all of that must be combined with a daily dose of exercising and being active to maintain a healthy life.
The Basic Principles Of Healthy Eating:
You might be directed towards some particular type of diet because the diet is often tailored according to the body of the individual who has to take it. But to maintain a healthy lifestyle we need a balance of proteins, carbohydrates, fats, fiber, minerals, and vitamins. Following is some information that can help you understand why all these types are important for your body.
Carbohydrates are an instant source of energy. They are made up of sugar molecules. Sugar molecules are linked together in form of starch and sugar. This starch and sugar break down in our body in form of glucose which is an important source of energy.
There are also good and bad carbohydrates. Our diet should include more good carbs as they take longer to break and contain more fiber. These can be found mainly in vegetables, fruits, whole grains, and cereals. Whereas, bad carbs include sugar and refined carbs.
Protein gives you energy and is important for building muscle mass. It is found in animal products and a variety of plant products such as nuts, legumes, etc. However too much protein can be harmful to the kidneys. Hence, you must have observed that people who consume protein to build muscle mass often drink a lot of water and workout long hours in the gym to sweat out the harmful effect of too much protein consumption.
Fat is stored in the body in form of energy. There are good fat and bad fat. Good fat protects your brain and heart and is good for your skin. While bad fat increases the risk of certain diseases.
Good fat such as omega 3 is important for your health and immunity. If used moderately it even helps in reducing your waistline. Contrary to popular opinion, ghee is actually a source of good fat. It has dietary fat which helps in digestion as well. So next time do not forget to include ghee/clarified butter in your diet though in moderation.
Fiber- Eat foods that are high in dietary fiber such as vegetables, fruits, nuts. It will help you stay fit and make you slim. It will lower the risk of heart disease and diabetes and will keep your gut healthy.
Calcium, Minerals, Vitamins are equally important for our body to keep us going. Include foods in your daily routine which are rich in these. Lack of these may lead to osteoporosis, body ache, muscle pain, etc.
How To Follow A Healthy Diet:
To switch to a healthy diet you do not have to completely eliminate the foods that you love. You don’t have to promptly switch to anything in particular. Just go step by step. Make small changes that are affordable and manageable. So do not panic, just follow these guidelines and you will do fine.
1. Eating on Time is very important. however busy you are, try to eat your meals on time. Especially your dinner must finish by 8 pm maximum. If you feel hungry later at night you can have a glass of warm milk with some nuts, which will even help you in getting better sleep.
2. Preparing Meals- Eat home-cooked food and either instruct or prepare your own meals. That will help you in eating fewer calories and avoiding unwanted fats, sugar, carbs, etc.
3. Fill up more than half of your plate with fruits, vegetables, and protein. This will keep you full for a longer time and you will tend to eat fewer carbs and fats.
4. Take smaller portions at a time and invest time in eating. When we chew our food well and pace our eating we also tend to get fuller with less amount of food. This is because the extra time is used by our body to restore our energy. The food in the stomach also expands after going in there. Hence, pacing our meal properly can in fact be multi-beneficial for us.
5. Drink Plenty of water throughout the day and half an hour before and after the meals. This will keep you hydrated and you won't get unnecessary hunger pangs.
6. Avoid drinks that are high on sugar like packed juices, carbonated drinks, red wine, etc. Switch to fresh juices, fresh coconut water, salted lime water.
7. Avoid eating and munching in between your meals. If you still feel like eating, eat a fruit or a handful of nuts. They don't fill up your stomach but do give the feeling of being full for the time being.
8. Stress and emotional eating. When we are stressed we tend to eat to liven up our mood. Eating due to stress is sometimes fine but do try to consume healthier alternatives like roasted nuts, foxnuts, or namkeen at home.
9. Vegetables/Fruits become boring at times. Include some colors and nuts in your salads. Add some spices, sauces, and dressings. You may marinate, roast, or grill to make them tastier. Look for some interesting recipes (Also stay tuned to my blog for those recipes!)
10. Sweet cravings – people who have sweet tooth can switch to healthier options like dates, dried figs, gud chana, sweet potato, or sugar-free sweets. But eat wisely and moderately.
Healthy eating isn't really rocket science when you come to think of it. Just being mindful and well educated about what you are feeding your body can go a long way in maintaining a generally healthy diet.
Happy healthy eating!
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