There is a famous saying we all must have heard once in our lives. It goes something like this – an apple a day keeps the doctor away. Sounds familiar, right? Well, besides the fact that the phrase rhymes well, it surely makes it fun to say and easy to recall, does it really stand true to its meaning?
Though it does find a strong space in the list of all things a certified nutritionist/dietitian might prescribe you, but it’s not the only thing that will keep the doctor away from you. Now that you know that it’s not the only ingredient on the list, it’s about time to look at the rest of that list, and find out the secret to good health.
Good nutrition - an adequate, well-balanced diet combined with regular physical activity - is a cornerstone of good health, says the World Health Organization.
We all have read and wrote definitions of a balanced diet, it’s a part of every curriculum, but have we ever tried to make it our lifestyle? Today, let's decipher the textbook definition of a balanced diet and learn some tricks to make it our lifestyle to boost immunity, help support a healthy weight, help prevent chronic diseases like obesity or diabetes, and to lead a healthy life.
A diet that provides all essential nutrients required by the body for effective functioning is known as a balanced diet. Eating a variety of food from all food groups most of the days provide us all essential nutrients. Just to make this simple, the U.S. Department of Agriculture (USDA) released a new food guide, MyPlate.
The MyPlate divides a plate into four sections for vegetables, fruits, grains (whole), and proteins (pulses, egg and meat), with a fifth smaller plate to one side for dairy. The fruit and vegetable portions make up half of the plate to emphasize the recommendation to include fruits and vegetables as half of every meal.
Now that you have understood the concept of a balanced diet through the concept of MyPlate. Let me give you a quick checklist that you can print or save as a reference to a healthy diet because I believe starting something is easy, but maintaining it over time is the most difficult task.
Eat less, but more frequently – up to five-six times a day, with three main meals and two healthy snacks. Don’t starve, it never does any good.
Try to get the major nutrients from each meal by eating a meal including all food groups.
Eat home cooked simple food.
Limit salt and sugar intake. Replace processed, packaged food with fruits, nuts, and fresh food.
Control your water balance; drink 1.5-2 liters of water daily.
Be physically active
Don’t eat late at night. Save the last meals for three hours prior to sleep. Choose light foods for dinner.
Avoid smoking and consumption of alcohol.
Last but not the least: sleep well.
Food has a positive effect on us when we listen to our body, and not just our taste-buds. A healthy diet, with exercise, good sleep, and positive thinking can comprise a balanced diet in its truest sense.
This is Nutritionist Chhavi Rohilla, signing off for the day, don’t forget to subscribe to my handle @Nutrindulgence, my healthy take on everyday indulgence. New blog comes up every week, do follow @Nutrindulgence on Instagram, Facebook, and Twitter for your daily dose of nutrition.
DM me for collaborations, health seminars, diet consultations, weight plans, meal plans, healthcare tips, and all things nutrition.
Comments