Eating a balanced diet means selecting certain things in moderation like refined sugar, trans fat, salt, saturated fat, cholesterol in order to avoid illnesses and diseases and gain good health.
1.) Eat fresh fruits and vegetables–
Fruits and vegetables provide low fat, high water content and huge amounts of vitamins and minerals. A lack in this food group can cause heart disease , cancers , various vitamin deficiencies and high blood pressure which can result in long-term illness as well as lowered immune system.
The best way to take fruits and vegetables with most goodness, eat raw veggies, vegetable soups, sweet fruits as a desert, dried fruit as a morning snack, smoothies, salad with your lunch.
2.) Eat Protein–
Protein rich foods play a vital role in the body. A lack of protein can lead to heart problems, arthritis, organ failure and muscle deterioration, hair loss, loss of sleep, muscle cramps and soreness and slow healing of wounds. You can take eggs, meat, nuts, pulse, seafood, soya product, seeds and oily fish which are a good source of fatty acids (Omega 3) and protein.
3.) Eat Dairy Product–
Dairy product is a good source of calcium which helps to regulate muscle contraction and promote strong teeth and bones. Vitamin D is helpful to absorb calcium effectively so you can get it through sunlight. You can take yoghurt, milk, cheese, dark green leafy veg like spinach and broccoli, fromage frais , fish , almonds as a good source of protein.
4.) Eat carbohydrates–
Most carbohydrates are low in fat, long lasting and release slow energy. Whole grain products are the best type of carbohydrates which contain many useful nutrients, fiber, protein, carbohydrate in the form of starch, minerals and vitamins and anti-oxidants which prevent diabetes, cancer and heart disease.
5.) Be careful of Salts, Sugars and Fats–
Small amount of fat is good for health because it transports essential fatty acids which improve heart health as well as immune system and also supplies fat-soluble vitamins (A, D, E &K) .Fat is cushions your body organs and fuel reserve for skin.
Avoid bad type of sugar which found in desserts, soft drinks, chocolate bars, sugary breakfast cereals etc. You can take meat, cheese, full fat milk, eggs, full fat yoghurt, butter as a source of saturated fat in moderation. Avocados, virgin olive, nuts, oily fish (mackerel, salmon and tuna) and sunflower oil are a good source of unsaturated fats which are better for health.
Best Wishes For Your Weight Loss Plan By Steven Olschwanger