Balance is the key to living a good life. Too much or too little of anything can effect, especially when it comes to food and health.
It’s important to strike a balance between the kind of foods you consume. It’s not just about adding proteins or avoiding fats. It’s about having a balanced diet that includes vital nutrients, vitamins and minerals which directly or indirectly control metabolic functions. The correct mix, in the right amounts ensures that you’re always functioning at your best.
Keeping that in mind, here are some foods you should make sure are included in your daily diet to ensure a balanced intake of nutrients:-
Grains like brown rice and whole wheat, millets like ragi, jowar, bajra etc. are major sources of energy for the body as they are rich in complex carbohydrates and contain B-complex vitamins that are vital in releasing energy into the body.
Include a minimum of 6-9 servings of whole grains per day.-
Moong, rajma, chana, chawli etc. are super sources of plant based protein. Moreover, sprouted pulses are both healthy and easy to digest, they are rich in enzymes, vitamin C, minerals and proteins which help the body boost its ability to repair it wear and tear.
Include 1-2 servings of these per day.
Fruits are live-foods brimming with energy, vitamins and minerals. They digest quickly and provide energy to the cells without much strain on the digestive tract. They also cleanse the system and improve skin texture thanks to the vitamin A and C content.
Include 3-4 servings of these per day. If you’re a diabetic, check with your nutritionist or doctor for fruits that are good for you.
Almonds, walnuts, cashews, pistas etc. are, generally, great sources of vitamin E, omega 3, calcium and zinc which help maintain your bones, skin, hair and overall strength. They are rich in good fats which help to reduce bad fats in the blood. They also contain a fair amount of protein which is important to sustain the body through regular wear and tear.
Include 8-10 nuts a day.
Veggies consumed steamed or raw are great low cal sources of fiber, vitamins and minerals. Their fiber content makes them a perfect food for those with weight issues, diabetes, cholesterol, and digestion problem as they keep you fuller, controls blood sugar levels, helps to reduce cholesterol and promotes the growth of good bacteria in the gut to improve digestion.
Include 3-4 servings of veggies per day.
Dark green leafy veggies
Mint, fenugreek, spinach, kale etc. are loaded with minerals like iron, calcium and vitamins like A, C, K and folates. Overall these nutrients help in bone maintenance, blood formation, preventing anemia, skin and hair maintenance and also contain a good amount of fiber which helps in cleansing the body.
Include one serving of greens every day in the form of a salad, smoothie or sabji.
Yogurt is a potent source of probiotics which are also considered ‘live’ bacteria that are good for the gut. They help boost immunity and digestion power while preventing many health issues. If you are lactose intolerant, you can opt for non-dairy milk curd as the idea is to take in the probiotics.
Include 1 serving of yogurt per day.
Fish provides the body with protein and good fats. It is easy to digest than chicken and other meats which make it a super healthy food for anyone above 50. Fish also contain omega 3 and are low on saturated fats which make them positive for the heart.
Try to include fish at least twice a week, if possible.
Eggs are great source of protein and especially the yolk is rich in vitamin A, D, omega 3 fats and the antioxidants lutein and zeaxnanthin*. These antioxidants can help reduce the risk of developing cataracts and slow the progression of age-related muscular degeneration, a disease that develops with age.
For egg lovers, 1 egg per day is a good inclusion to your daily diet.
Rice bran oil, groundnut oil, and olive oil are all good in their fatty acid composition and must be incorporated in one’s daily diet. But any oil needs to be added in small portions as they provide 9kcal/gram and in excess, they can cause heart issues.
Keep it to 2-3 tsp per day.
Balancing your food and meals is extremely simple; all you need is a bit of planning and organization to ensure that you get the most out of the food you eat. Balance, moderation and variety could be your first step towards a healthier you.