A big shout out to all of us who wish to follow a healthy diet. Also, to those who make up their minds daily to follow a fitness regime and end up in guilt by the end of the day. In the end, you decide to at least eat something healthy. Of Course, it’s not a bad idea to check for healthy recipes as your healthy diet plays a vital role in a healthy lifestyle leading to your fitness goal.
So, if you have started making a few healthy recipes of your own or if you’re following a blog of healthy recipes, that’s a great start. But have you given a thought about if that food consists of all the nutrients required and is it providing a balanced diet to you? And, if that less tasty food is neither pleasing your tongue nor your gut then just better grab a snickers instead 😛
On an average, an adult should have 2000 calories to maintain their weight. It may vary according to the age, gender, and physical activity. But it just not means to keep a calculator with you all the time. You should count your calories, as well as also count the nutrients you are having with those many calories. When people say maintaining a balanced diet is necessary they mean the balance of nutrients is essential. It is said that proteins, carbohydrates, and fats should be consumed in larger quantity than vitamin and minerals as they are required in relatively less amount. Hence, eating the right food in the right amount is necessary. Read more about a balanced diet.
Before you decide your recipe is a healthy one, let’s see what all should be kept in mind and what are the ingredients to be included in your food to be called healthy.
The healthy food checklist:
- Proteins- Proteins are the real necessity as we all know they help the body to grow, repair muscles. It is the main component of all your body cells. This is a clear explanation how vital protein are for us. The recommended amount of proteins is 60 grams for an adult. Which again may vary with age, gender, and physical exercise. As a person who is focused on building his body should have more proteins than someone who just wishes to lose weight and stay fit. So, including proteins in the right amount according to your body needs is essential.
- Carbohydrates- Yes, carbs are a bit important as without them your body won’t get any energy to do anything. Half of your diet should consist of carbs. There’s a big, but to it, you should stay away from refined carbs such as white bread, rice, biscuits to name a few. Instead, you can include brown rice, oats, whole grains are healthy options for your recipe. Also, cereals are a good form of carbs. Make sure you include the right kind of carbs in your healthy recipe.
- Fats- Okay, so fats are the most controversial ingredient and we all know there are some good fats (unsaturated) and some bad fats (saturated). But in adults, 20% of the calorie intake should be from fats. Read all about fats here. But do understand that you need to choose the right kind of fats for your healthy diet. You should include omega-3s in your diet which you can find in fish (salmon, trout, catfish, mackerel), walnuts and flaxseeds. And use vegetable oil for cooking. It has many health benefits when used in moderation.
- Fibre- Fibre helps to keep you full and also helps to digest food properly. It helps to lose weight as well. Fiber-rich foods include oats, vegetables, and bran.
- Vitamins & Minerals- There are various vitamins and minerals that are required by the body for different purposes. But the vitamins that are necessary to include in a healthy diet are vitamin A, vitamin C, vitamin B, and vitamin D. The minerals aid the food to release energy and helps that it reaches the organs. The necessary ones are sodium, potassium, and iodine.
If you just try to include more of fruits and vegetables in your main diet, you will be including almost all of these essential ingredients of health. Also, fruits & nuts can be kept as a snack option which will help you to not hog later in the day. So, ensure your recipe has enough of fruits and vegetables to fulfill all the requirements of balanced nutrition.
Dairy products are also of the same importance as the rest as they also provide calcium & vitamin d as we all know but it also has protein and other vitamins and minerals as well. Even having plenty of water would help. Keep yourself hydrated always.
- One thing to be kept in mind is that anything in the name of salad is not healthy. If your healthy recipe consists of any dressing with a lot of mayo and cheese. Then definitely it is not a very healthy option. You can have cheese, but it should be in moderation. As it is right, good fats are essential. Also, it keeps your taste buds happier.
Pro tip– Preparing food for yourself is a much healthier choice as you get to decide how much of what goes into your plate. So, the key ingredient of balancing weight is eating home cooked food. You can also read about some healthy eating tips and tricks.
5 nutrient-rich foods that you may include:
- Walnuts– Walnuts, as we all know, are pretty healthy nuts. And vegetarians walnuts are really necessary for you. It has high omega-3s fats which otherwise we can get only from fish.
- Ghee– Grandmoms were not wrong when they said ghee is good for health and it is actually true. Ghee is high in vitamins. Using ghee with milk will help in better digestion of food.
- Popcorn– The crunchy movie time buddies are actually a healthy option as they are rich in fiber, protein, vitamin & minerals.
- Berries– All kinds of berries are rich in nutrients. You may just sprinkle some on your breakfast or have a bowl full of berries for your snack time munching.
- Mushrooms- Mushrooms are the richest vegetarian source of vitamin D so, yes you should try and include them in your food. Try stir-fry mushrooms or add them to your salad or any meat recipe.
Read more about such foods and recipes here
After reading this long article, I hope now you all must be clear about the checklist we must tally while using any healthy recipe. So, grab a healthy recipe of your choice and get going!