You Do Not Have to Diet, Maintain A Balanced Diet Instead

You Do Not Have to Diet, Maintain A Balanced Diet Instead
April 18 13:07 2018 Print This Article

There have been numerous diets in the past which have been utterly atrocious, to say the least. They have been proved to be both, unhealthy and unsustainable, leading their followers to health issues and even anorexia.

In response to such lamentable diets, health experts have always rallied for the average human to eat a balanced diet with controlled portions. They highly discourage cutting out nutrition, except for when it’s considered junk.

What is healthy eating?

A clean diet means that you are having a balanced inclusion of all the food groups in your everyday meals.

Also, it means that cutting out a food group completely does not bring you any benefits whatsoever, but controlled portions of certain food groups may be imperative.

When we gain weight, we do not squeeze out as many calories as we take in, since we take in calories that are supplementary to the number of calories we NEED during the day.

To have a balanced diet, you should have a meal plan that includes all the food groups:

Whole grains:

This includes whole wheat bread, pasta, cereal etc. to purchase a whole wheat food staple look for the word “whole” or “whole grain” on the packaging of the product.

Fruits and Vegetables:

Fruits and vegetables have an abundance of vitamins, fibre, and minerals present within them, because of which nutritionists recommend having approximately 4 – 5 cups of this food group every day.

Protein

The protein-rich fruits also contain hefty amounts of iron, zinc, magnesium, and zinc. Food sources that include generous amounts of protein are fish, eggs, beans, nuts, and soya.

Dairy

Calcium-rich foods such as milk, yoghurt, and cheese are highly rich in calcium. If you wish to keep its usage to a minimum buy low-fat dairy products.

Fats

There are the good fats (unsaturated fats such as avocado and fish) and the bad fats (saturated fats like cream and fried food). The unsaturated fats are important for brain health, energy, skin, hair, and joints.

A healthy diet plan:

Breakfast:

  1. BLT Egg Sandwich: on a whole grain muffin, put 2 romaine lettuce leaves, 2 slices tomato, 2 slices turkey bacon, topped with a whole egg.
  2. Green Smoothie: blend 1 ½ cups of low-fat milk, 1 chopped frozen banana, 1 cup baby spinach, 2 tbsp old-fashioned rolled oats, 1 tbsp ground flaxseed, and 1 tsp of honey together and enjoy.

Lunch:

  1. Veggie-salsa Tortilla: on a steamed 6-inch corn tortilla add grilled vegetables and no salt salsa, warm the mixture in an oven and enjoy.
  2. Chicken avocado quesadilla: on two 6 inches corn tortillas place 1/3 cup shredded cooked chicken breast, ¼ cup cheddar, ¼ sliced avocado, and cook in ¼ tsp of olive oil.

Dinner:

  1. Steak salad: in a bowl mix 2 cups baby spinach, 3 oz grilled sirloin steak, ½ cup yellow bell peppers, 2 tbsp chopped walnuts, 2 cups of romaine lettuce, 1 tomato, and 2 tsp olive oil. You can also serve this on a whole wheat roll.
  2. Chicken fajitas: in an 8-inch whole-wheat tortilla add 4 oz chicken breast seasoned with ¼ tsp cumin and chili powder, and pan-fried in 1 tsp olive oil, along with ¼ avocado, 1 tbsp chopped onion, and ½ cup kidney beans.
  Categories:
view more articles

About Article Author