Eating a well-balanced diet which is rich in nutrients will not only do good to your body but it will also affect how you feel. What you eat directly affects how you feel. Your food affects your brain and your brain decides your mood. So, your food decides your mood.
Besides helping you in keeping a healthy body weight and a healthy heart, a nutritious diet also helps to elevate your mood and feel good about yourself. According to studies, people who do not have healthy eating habits are more likely to suffer mental health issues like anxiety, depression etc.
Moreover, your emotional well-being is associated with some of the nutrients found in food. Nutrients like folic acid, tryptophan, omega-3 fatty acids, magnesium, vitamin D and B vitamins all help in mood elevation and are part of a healthy diet.
How your diet impacts your mental health
Although nutrition does not cure your mental health, studies and researches show the effect of healthy eating on a healthy mind. Let’s see how good nutrition impacts your mental health.
Nutrients are essential for brain development.
As the cliche goes, we are, what we eat. When you eat a nutritious, healthy diet, it gets converted into enzymes, brain tissue and neurotransmitters. These help the brain to transmit information and signals to other parts of the body. This is how a diet rich in protein and enzymes helps develop a healthy brain.
Nutrients improve brain cell connection.
A healthy diet rich in nutrients like omega-3s and zinc is responsible for changes in a brain protein which improves the connections between brain cells. Whereas, refined sugar and saturated fats harm brain proteins. So, it is important to keep a check on the consumption of refined sugar and saturated fats.
It keeps the gut full of healthy bacteria good for the brain.
Our gut is filled with millions and trillions of good bacteria that fights with the bad germs and keep our immunity high. These bacteria keep a check on inflammation in the body which affects your mood and mental well-being.
A nutritious diet for the brain works the same way as for heart-health or healthy weight management. High-fat or processed foods or a diet high in sugar does the same harm to the brain as they do to the heart and body weight. Go for a diet rich in nutrition like vegetables, whole grains and fresh fruits.
Here are some of the nutrients that can help keep good brain health:
- B vitamins – Deficiency of Vitamin B12 triggers brain inflammation. Similarly, deficiency of folate may trigger low moods.
- Iron – Deficiency of iron also called anaemia may cause depression.
- Omega-3s – Omega-3 fatty acids improve memory, mood and mind.
- Zinc – Zinc helps in fighting stress. Deficiency of zinc may lead to depression.
Therefore, it is important to focus on your diet and nutrition intake for better mental health.
Our heart is one such body organ which is working around the clock, throughout the day without us knowing. This is the most important muscle of our body since it is responsible for supplying both blood and oxygen to all the other organs of your body. So, it stops working, we stop living!
If we do not provide proper care to our heart as it needs, our body may face serious problems. It is therefore important to understand the conditions that affect your heart and the habits and follow a lifestyle to prevent or manage these issues.
Taking the right action in time will help you keep your ticker in top shape.
The food you eat and the lifestyle you lead can do a lot to keep your heart health under control. Irrespective of the fact that whether you are suffering from any heart-related problems like high cholesterol, high blood pressure etc., you still need to make healthy changes to your daily habits to keep your heart healthy and lower the risk of heart disease in future.
It has been known that eating certain food increases the risk of heart-related problems. Still changing your food habits is also not that easy. When you know which foods to eat more and which foods to limit, you’ll be on your way toward a heart-healthy diet.
Here we are sharing some tips on how to fine-tune your lifestyle and eating habits for better heart health.
Eat healthy
Limit your intake of red meat and sugary foods and drinks. Eat more fruits, vegetables, whole grains, low-fat dairy products and nuts.
Besides improving your heart health, healthy food will also help you in shedding some weight and lower your cholesterol.
Even if you are eating a good amount of food, it might not suffice your requirements of the nutrients that your body needs. It is important to eat a variety of nutritious foods from all the food groups. Include food which is rich in all kinds of nutrients including minerals, protein, whole grains etc. and lower in calories. These foods help you control your weight, cholesterol and blood pressure and in turn maintain a healthy heart.
Check on the amount
How much you eat is just as important as what you eat. Do not overload your plate. Eating slowly until you feel stuffed. Eating more (even if it is a healthy option) can lead to eating more calories than your body needs.
Control your portions by taking a smaller plate than usual. Keep low-calorie, nutrient-rich foods in a large portion while high-calorie, high-sodium food in smaller portions. This strategy will help you stay in shape, keep your diet optimised and your heart healthy.
Keep moving
Getting and staying active not only reduces your risk of developing heart disease but it can also be a great mood booster and stress buster.
A 150-minutes of moderate-intensity aerobic activity in a week or a 30-minute of heart-pumping activity 3 to 4 times a week can make your heart achieve the fitness it wants. You can also opt for brisk walking, bicycling or swimming.
Check your intake of unhealthy fats
It is imperative to limit your consumption of saturated and trans fats to manage the cholesterol level in your blood and lower your risk of coronary artery disease. A high blood cholesterol level can increase your risk of heart attack and stroke.
Even when you have several risk factors for heart disease, there are things you can do to improve your chances of avoiding it.
Eat healthy, exercise, and stay happy!
Weight gain is usually considered not so positive making people fat or even obese. However, sometimes, gaining weight is equally important for overall health and well-being. When being overweight or fat looks like a universal problem for every one in three individuals, in reality, being too thin can also cause many health-related issues.
Invariable, body fats have a bad reputation and are mostly taken as a problem. But, not all fats are bad. It is important to have fats in your body for it to function smoothly.
Fats are those nutrients which are broken down by the body and are stored as energy in the form of calorie for the body to consume as and when required. This energy is used by the body to function, heal and grow. Therefore, fats are important nutrients that are responsible for the energy supply to the body.
Being underweight increases the risk of age-related muscle wasting and dementia. Thus, it is necessary for underweight or too thin and skinny people to gain weight.
However, it’s not as easy as it looks!
Gaining weight the healthy way is an extremely tough task. This is because the stomach size of a ‘thin’ person is small and increasing appetite is a challenge.
Besides, a thin person with the right appetite would still not be able to gain weight. Also, many a time they end up gaining unhealthy fat, which is even more harmful to the body than being thin.
Therefore, the right way of gaining weight is a daunting task and one of the primary concerns for the skinny ones. The weight needs to spread evenly in the body and not only get accumulated in the abdominal area.
Reasons for being underweight:
- Wrong eating habits
- Long gaps in between meals
- Poor selection of foods
- Improper amount of calorie in and calorie out
- Malabsorption of foods that is being eaten
- Prolonged diseases
- Eating disorders like anorexia nervosa or bulimia
To have optimum weight is important. Moreover, gaining weight the right way is equally important. Gain weight by eating the right nutrition and not by hogging on unhealthy foods. It will save you from being prone to diseases like diabetes or thyroid.
When you indulge in unhealthy eating, you are creating a nutrition deficiency, which can eventually lead to lifestyle diseases.
How to gain weight healthily?
It is very important to understand your body before starting your weight gain or weight loss journey.
- Know the root cause of your problem.
- Know why your body needs to gain weight.
- Consult 8 Fitness Tips wellness expert or nutrition expert to analyse your body.
Here are a few tips to keep in mind if you are on the journey to healthy weight gain.
Exercise
Exercise and working out is not only for those who want to lose some kilos but it is equally important for those who want to gain some healthy weight to become fit. A mix of cardio, weight training and flexibility enhancing exercises regularly can help gain weight and build some healthy muscle mass.
You can also indulge in some heavy weight lifting workouts like squats, presses, pull-ups, dips etc. which helps in increasing lean body mass. These exercises help in engaging multiple muscles while triggering your hormonal response systems.
Healthy diet
Your body requires the right amount of proteins, fats and carbs. Before you head to the market to stock up on some dietary supplements, which promises weight gain in no time, remember that many of these dietary supplements are full of synthetic nutrients. These may help you gain weight temporarily but ruin your health in the long run. Therefore, consult a health or nutrition expert before consuming anything.
Besides, any supplement will only help when they are consumed as per the requirement of the body. So, it is always advisable to get the right guidance before buying.
Our body needs healthy fats since unhealthy fats will only deplete our health. Include healthy snacks like nuts, dry fruits, fruits, dry snacks like roasted chana in your diet to gain weight healthily. Besides, you can try protein-rich foods, foods rich in fibre for best benefits.
Moreover, it is important to increase the size of your appetite gradually.
Increase protein intake
Protein helps in maintaining a healthy body weight with lean body mass. It is the building block of a human body. If your body starves of proteins, it will never be able to achieve its healthiest best.
Including tofu, paneer, chicken, and vegetables like spinach will help you get through with your daily protein consumption.
Set your weight gain goal for a perfectly toned and curvy body at the right places. Gaining weight around your abdominal area is of no help but a thing to worry and work on. So take help of experts and start your weight gain journey under the right guidance.
Remember, the process can be prolonged. Therefore, it is important to remain patient.
Your food and lifestyle have a huge impact on your digestive health. What you eat and the lifestyle you live plays an important role in determining your digestive health. This is because foods and lifestyle habits have a direct impact on your digestion.
Digestive health is determined by the functioning of the gastrointestinal tract. It transports food from your mouth to stomach, breaks it down into nutrients and stored energy. If the gastrointestinal tract does not function properly, it will affect your digestive health. Your body will not be able to absorb the essential nutrients.
Besides, improper functioning of gastrointestinal tract can also lead to low immunity, emotional stress and even chronic diseases like Type 2 diabetes.
It is therefore important to take care of your digestive health because when the digestive system functions efficiently it improves your overall health and sense of well-being.
What affects your digestive health?
- Food you eat
- Emotional stress
- OTC drugs
How to determine your digestive health?
Some of the signs of improper digestive health include:
- Bloating
- Gas
- Diarrhea
- Nausea
- Stomach ache
How to maintain a healthy gut?
Not sure how to take care of your digestive health? Incorporate the tips given below to keep your gut feeling healthy:
Eat a fibre-rich diet
Eating foods which are high in fibre can improve your digestive health. Fibre helps to move the food through your digestive tract, which in turns avoid you getting constipated.
A fibre-rich diet also helps in preventing or treating various digestive conditions like diverticulosis, haemorrhoids, and irritable bowel syndrome (IBS) while helping you maintain a healthy weight.
Consume soluble and insoluble fibre both
Both soluble and insoluble fibre helps the digestive system in different ways. Therefore it is important to consume both types of fibre.
Roughage is an insoluble fibre which cannot be digested by the body. This roughage, therefore, helps clean the gut. Whereas soluble fibre dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels.
Avoid foods that are high in fat
Fatty foods slow down the digestive process, making the gut prone to constipation. While it is important to consume some healthy fat, you can try pairing fatty foods with high-fibre foods. It will help things move along more smoothly.
Take help of probiotics and prebiotics
Probiotics are the healthy bacteria and yeasts which are naturally present in the digestive tract. They combat the effects of a poor diet, stress and help keep the body healthy. They also enhance the absorption of nutrients in the body, help break down lactose, strengthen your immune system and treat IBS.
Similarly, prebiotics help in maintaining good digestive health. They help probiotics in supporting healthy bacteria in the gut.
Eat on schedule
Apart from what you eat, your time to eat also plays an equally important role in keeping your digestive system in top shape. Try to have your meals at the same time every day. And also, do not keep yourself starved for a long time.
Stay hydrated
Drink lots of water sing water is good for your digestive health. Fibre pulls water into the colon thereby helping to keep your gut clean.
Exercise regularly
Exercise helps in keeping the movement of food smooth throughout your digestive system while also treating constipation. Staying active also helps in maintaining a healthy weight and a healthy body means the healthy digestive system and vice-versa.
Manage stress
Stress or anxiety is as harmful to your body as any other junk. These can cause your digestive system to go into overdrive. Indulge yourself in some stress-reducing activities which you can enjoy and practise regularly.
What you eat reflects on your skin. Yes, we have said this before, and we are repeating it!
Healthy eating not only benefits your fitness and weight loss goals, but it also works on your skin, hair and overall looks. So, for healthy glowing skin, eating right is very important.
Whatever you put up on your face, how much ever you visit the beauty salons, unless you feed your body well with the right amount of required nutrition, no beauty product, no salon can bring the radiant glow on your skin.
Nourishing your body from inside gives a healthy, radiant and youthful skin outside. Holistic nourishment involves a properly balanced diet which should include the right amount of proteins, vitamins, minerals, fats, carbohydrates etc.
Here are the top essential nutrients required for glowing skin.
Vitamin A
Vitamin A supports collagen production, a protein that provides structure to your body, including your bones, skin, tendons, and ligaments. The vitamin also controls Keratin production (a substance that makes up most of our skin cells) and helps keep skin strong and healthy.
It supports the skin’s immune system and promotes natural moisturising. Vitamin A keeps the skin hydrated and gives it a radiant glow. It also helps in promoting and maintaining healthy skin layers dermis and epidermis.
Vitamin A is readily available in a wide range of food sources including pumpkin, sweet potato, eggs and leafy greens. Very rarely, it needs to be supplemented to keep up with the required amount.
Vitamin C
Like Vitamin A, Vitamin C also supports collagen production and healing processes in the skin. Collagen and elastin are destroyed by free radicals, leading to the development of wrinkles. Vitamin C is an antioxidant which fights against free radical damage that causes premature ageing. Getting enough Vitamin C will therefore keep you young and glowing.
Vitamin C can be obtained from a balanced diet and rarely need to be supplemented. Citrus fruits including lemons, oranges and berries are a rich source of Vitamin C. It is found in many vegetables, including broccoli, cauliflower etc.
Vitamin E
Vitamin E, along with Vitamin C, protects the skin from the damaging effect of ultraviolet (UV) rays. It improves the texture of the skin, slows down the conversion of soluble collagen into insoluble collagen thereby slows down the ageing process.
Vegetable oils, peanuts, various plant seeds, olives, broccoli, spinach and asparagus are rich dietary sources of vitamin E.
To get the required amount of Vitamin E, you can also consider supplementation. However, it is always advisable to take expert advice since overdose of Vitamin can be harmful.
Vitamin B Complex
Vitamin B Complex means different forms of Vitamin Bs including Vitamin B-3, Vitamin B-5, Vitamin B-6 etc. All the B Vitamins are essential for healthy skin.
Vitamin B7 (biotin) is one of the most important vitamins found in the skin. Lack of this vitamin can cause itchy and scaly skin. Bananas, eggs, oatmeal and rice are a rich source of biotin. The human body can also produce its biotin.
Vitamin B3 (niacin) helps the skin to retain moisture. Therefore creams containing niacin help your complexion look plumper and younger. Niacin also has anti-inflammatory properties. It helps in soothing dry and irritated skin.
With the help of Vitamin B Complex, the skin regulates cell turnover and sebum production. Besides, it also helps in utilising the Essential Fatty Acids, efficiently.
Meat, eggs, seafood, nuts and seeds are some of the sources of Vitamin B. However, the vitamin can be tricky to get from diet alone and often needs to be supplemented.
Zinc
Zinc is another essential skin-friendly mineral required for optimal skin health. The deficiency of the mineral can be determined if you have acne-prone skin. It is therefore advised to take zinc supplements if you are suffering from acne, eczema or any other inflammatory skin condition.
Healthy Fats
Fats give a glow to your skin! Avoiding fats in your diet can make your skin dry, wrinkles and dull.
However, it is important to focus on monounsaturated and polyunsaturated fats from plants and avoid unhealthy fats for healthy skin.
Nuts, seeds, avocados and fats from fish are all types of healthy fats. They help your skin stay moist, firm, and flexible.
Polyunsaturated fats also help in blocking a chemical which can cause growing and spreading of skin cancer. Omega-3 fatty acids are a kind of polyunsaturated fat. Our body needs to build cell walls but cannot make it on its own. which your body can’t make but needs to build cell walls.
Protein
The proteins our body consumes are turned into amino acids, the building blocks of the body. It is then reused to make collagen and keratin. Amino acids also help slough off old skin. Some amino acids are antioxidants that protect skin cells against UV rays and from free radicals.
So, in a nutshell, we can say that proper nutrition is the key for glowing skin. The nutrients listed above will give a healthy and radiant glow to our skin besides keeping our body and mind fit.
There are many diet plans prevailing in the market which promises quick weight loss. If things are as simple as they say, why ain’t they successful?
There is one common saying “ Slow and steady, wins the race.” And this holds true for the weight loss process as well.
These fad and crash diets either completely change the way you eat, completely remove certain foods from your diet or make you eat only certain food items repeatedly.
Is this way of losing weight actually safe?
Through this article, we are sharing some insights on temporary weight loss versus the right way of achieving fitness. Because we know there is a difference! Read on to know how!
Temporary weight loss can never be permanently healthy
The fad and crash diets will help you lose weight, but not in a healthy way. These diets do not burn calories or remove fats or sustain a healthy weight in the long run. The number on the scale will decrease, and so will your overall health.
You will lose weight but temporarily. On the contrary, the body may gain weight once your crash diet course is over.
They don’t emphasize on exercising
“Lose weight without exercise.” Isn’t the statement funny in itself?
Primarily, exercise prevents regaining the extra fats that your body burns. The fatty acids in our body are utilized by the muscles, which helps in maintaining healthy body weight.
They are risky for your overall health
Fad or crash diets can cause some serious health issues. These diets can deprive you of the necessary nutrients and can even lead to major heart problems.
If you follow these diets for a longer period of time, your body cycle gets dependent on it for its regular working. When you stop following them, it can lead to health and lifestyle disorders.
It’s dangerous to follow the trend
A diet which worked for your friend may not work for you. Not just that, if it worked on your friend’s body, it can prove to be equally harmful to your body.
And if you are already at a risk for diseases these diets can even make the situation worse.
There are healthier alternatives
There is no quick fix to healthy weight loss. It is important to plan and discuss with experts before taking any diet plan.
There are many alternatives for weight loss plans which are worth the effort. Talk to our experts and see what works for your body.
Remember, it is all about preserving your health, leading a disease-free life and eventually feeling good about yourself.
What is Lactose?
Lactose is a form of sugar which is made up of glucose and galactose. It is mostly found in milk products. Lactose is split into glucose and galactose by an enzyme called Lactase. Our body consumes this glucose and galactose in the form of energy.
When we eat something containing lactose, lactase, the enzyme present in the small intestine breaks it down into glucose and galactose which are then absorbed into the bloodstream. These sugar forms are then consumed in the form of energy to provide fuel to the body.
What is Lactose Intolerance?
When lactase activity is reduced in the small intestine, lactose is not digested and can get fermented by the intestine leading lactose intolerance.
The symptoms of lactose intolerance include:
Abdominal pain
Bloating
Flatulence
Diarrhoea
What are the causes of Lactose Intolerance?
Lactose intolerance is very common. This digestive disorder can be caused either due to a decrease in lactase production due to age or it can also be caused due to illness like a stomach bug or celiac disease. The inflammation in the gut leads to a decline in the production of lactase.
What to do in Lactose Intolerance?
If you experience any of the mentioned symptoms after consuming dairy products like milk, curd, buttermilk, cheese, butter or products made from these food items, you may need to cut back or remove dairy products from their diets.
However, dairy products are important sources of nutrients like protein, calcium and vitamins like A, B12 and D. So, without these essential nutrients, your body may suffer health-related problems. Conclusively, you will need to get these nutrients from other sources instead.
It is therefore important to replace it with suitable alternative sources of calcium, vitamins, proteins.
How to treat Lactose Intolerance?
If your body is unable to produce lactase enzyme you can provide your body with this enzyme from other sources.
Besides, according to studies, probiotics and prebiotics are also good alternatives for reducing symptoms of lactose intolerance.
What is the conclusion?
You cannot afford to stay deprived of the important nutrients it gets from the dairy products. However, if your body is not able to digest dairy food products, it is still possible to have a healthy and balanced diet without it. Just make sure that your protein, calcium and vitamins to get everything that your body needs to produce energy.
A newly evolved but an epidemic issue, obesity in children is a growing concern in India. According to researches, there are more than 10 million obese children in the country. And this is the second-highest figure in the world, next to China.
Ironically, India is a developing nation which is also combating widespread poverty and nutritional deficiencies issues. However, around 5-8 % of school-going children in India are found to be obese. And with this pace, over 25 million kids in India will be obese by 2030.
What causes obesity in children?
When the calories consumed by the children are not balanced by the physical activity or energy spent, it causes weight gain and eventually leads to obesity. Environmental influence plays a huge role in childhood obesity.
Change in diet, overconsumption of junk or high sugary foods and a lifestyle of low or NO physical activity together contribute to the problem of childhood obesity. Besides, genetic factors are also one of the causes of obesity in children.
Some of the major causes of obesity in children are:
High consumption of sugary food and beverages
High consumption of junk food
Consumption of portion size in one meal
Lack of physical activity
What are the ill effects of being overweight in children?
Obesity in children is a matter of concern. It is not something to be left unattended. Obesity has serious health implications for both adults and kids. Obesity increases the risks of many diseases like diabetes, high cholesterol, hypertension, cardiovascular diseases etc.
Besides, obese children may also experience psychological issues like anxiety, depression, eating disorders, shyness and inability to connect with the world around.
How to prevent obesity in children?
Being one of the most serious health challenges in the children of the 21st century, it is of vital importance to prevent the disease and treat it the right way to avoid major health complications in future.
Although treating obesity in kids is difficult, there are some simple yet proven strategies to prevent childhood obesity:
Increase the consumption of fruit and vegetables.
Reduce screen time especially during mealtime. Watching TV while eating may cause overeating. Also, this is the time when TV commercials for fast food are broadcasted.
Avoid giving kids sugar and related food items like sweetened drinks.
Encourage physical activity. It is important to facilitate physical activity in small children and 60 minutes of daily vigorous physical activity in older children.
Prevention of childhood obesity is vital because it is near impossible to get children to lose weight and maintain it. A healthy diet and an active lifestyle should start from the pre-conception time itself and be continued through all stages of childhood.
Most overweight (or even underweight people for that matter) have tried various pills, diets, machines, and exercise measures to get that perfect body — but mostly, without success. Staying fit and maintaining a healthy body weight without the proper support, guidance, coaching is an uphill battle that most of the people DO NOT win.
People tend to plan their own weight loss or weight gain journey by joining gyms and self-planned diets. These plans are fine and one can achieve the desired body, but it is usually only short term. Besides, many people do not get a long term sustainable solution and the weight usually returns, and this time with health issues. So, it is always advisable to follow scientifically proven methods for more sustainable fitness.
And this is where a weight loss coach comes to help. These coaches educate you on the best healthy and wholesome foods that will help you to manage the right weight and healthy lifestyle in the long run.
We at 8 Fitness Tips have trained, experienced and certified coaches who work with the clients to develop an individualized eating and exercise plan that works as per the client’s requirement.
Our fitness and wellness coach works to understand and work on the weight management need, encourage you to stay active and dedicated on your journey towards weight management, help you plan your diet and lifestyle for better health and fitness and motivate you to opt for healthy eating options.
Benefits of partnering with 8 Fitness Tips Fitness and Wellness Coach
Achieve long-lasting result
Besides providing you with the kick start towards your weight management journey, our wellness coach helps you develop a healthy lifestyle. We have the tools and support which you will need to make healthy choices and retain a healthy and optimum weight.
Offer you more than fitness
When you have the support and guidance of a weight management coach, you experience improvements in your overall health including your physical, social, emotional, spiritual, and cognitive well-being. Our coaches not only help you in your weight management and healthy diet plan, but they also help you in improving in other areas of your life and that’s the reason we call them ‘Wellness Coach’
Helps you set achievable goals
The right guidance leads to the right path and that is what helps you achieve your goal of a healthy and fit life. 8 Fitness Tips’ Weight Management Program follows a client-centred approach in designing around you as a unique individual.
Weight management coaches or nutrition experts help you to perceive the journey in an easy way. They make you understand the process of losing or gaining weight. Once you achieve your desired weight, you can then continue on your journey all by yourself. And this time you are better equipped to carry on with it.
Besides, coaching has been proven to be more effective and efficient in achieving more motivation, more satisfaction, and a better sense of wellbeing.
When talking about diet, the most common advice that one gets is to either eat less or avoid fat. And eventually, we feel overwhelmed with conflicting nutrition and diet opinions.
However, depriving yourself of essential nutrition and fats is not the solution, but balancing these nutrition’s in the right amount at the right time is.
To support a healthy lifestyle, it is essential to get the right type and amount of foods at the right time.
How much do you need daily, when is the best time to eat proteins or carbs and what should the portion size be – all these questions look very confusing. Isn’t it?
Do not get carried away with all these. Just to our fitness experts and get yourself a sorted balanced nutritional meal plan that matches your lifestyle requirements.
Further, read on to understand how a balanced nutritional meal looks like!
What is a balanced diet?
A balanced diet should contain different kinds of foods and nutrients in certain quantities and proportions so that the body’s requirement for calories, proteins, minerals, vitamins and alternative nutrients is met. Besides, a small provision must also be reserved for additional nutrients to endure the short length of leanness.
A balanced diet should also offer bioactive phytochemicals like dietary fibre, antioxidants and nutraceuticals that have positive health advantages.
A balanced diet primarily focuses on providing all these nutrients (protein, carbohydrates and fat along with micronutrients including vitamins and minerals) that your body needs. These nutrients play different roles in the smooth functioning of various body parts.
Let’s understand more about these nutrients:
Carbohydrates
Carbohydrates are your body’s main source of energy. Carbs are hard to digest but they’re an important part of a healthy balanced diet.
Proteins
Protein is the main component of all of your body’s cells, including your hair, skin and soft tissues. We burn more calories in digesting proteins than carbs.
Fats
Fats provide energy, store vitamins and synthesize hormones.
Vitamins and Minerals
Vitamins and Minerals are the micronutrients that support metabolism, nerve and muscle function, bone maintenance and cell production.
Minerals are inorganic and so minerals from plants, meat and fish easily find their way into the body.
Vitamins are fragile compounds and it’s difficult to shuttle them as they may be destroyed during cooking or storing. Vitamin A, E, B12 and D are vital and so is calcium and iron.
Eat wisely
Healthy eating habits primarily consist of three main meals along with healthy snacking to curb cravings. This is important to keep your body running smoothly.
Ideally, breakfast should be the heaviest and healthiest meal of the day. However, due to busy schedules, you sometimes can just manage to gulp a glass of milk and grab a bite of toast.
But when you skip or gulp your breakfast, and take a quick lunch, your body eventually demands more in dinner and you end up eating heavy dinner. While dinner should be the lightest meal of the day, it ends up as an elaborate family meal.
Here’s how you can divide your meals for balanced nutrition.
Breakfast
A good morning meal should comprise three things – carbs, proteins and nuts. The right balance of these will allow you to eat fewer calories for the rest of the day.
Lunch
Lunch should be a mix of high-fibre, starchy carbs and some good sources of proteins. You can also include some probiotics and fibre to complete your meal.
Dinner
To have a balanced nutritional intake, pick your last meal of the day with a high satiating value that will keep you full for longer and curb midnight bingeing. For this, include vitamins and minerals in your dinner. Limit your carbohydrate intake but do not avoid it completely. Your body needs them to regenerate and repair itself during your sleep time.
Intermittent snacking is important
Healthy snacking is important as it fulfils the quick ‘pick-me-up’ need of your body. Eating small yet frequent meals is the ideal way to supply your body with the required energy. It does not mean you eat more but spread your daily requirements of nutrients throughout the day.
Fuel up at the right time
The timing of the meals plays an important role in the smooth functioning of your digestive system.
Ideally, have your first meal of the day in about one and a half hours after waking up. Further, keep at least a three-hour gap between breakfast and lunch and between lunch and evening tea time. Dinner should be taken two hours before your sleep time. This will allow your body to wrap up the digestion process.
If you need to lose weight or look fitter connect with 8 Fitness Tips to create a perfect weight loss plan as per your body requirement. Our well-researched and scientifically proven diet and weight loss plan will help you shed those extra kilos and develop healthier habits.
