What type of food you eat determines how your health will be. So, it becomes necessary for us to know what foods to eat and what not to. Majority of the foods that we consume on daily basis harms our body rather than nourishing it. If we want to maintain better physical health then we will have to eat the right foods in right amount. Eating unhealthy foods will definitely create problems on long run. So let us discuss about it in detail.
Most of the meals we consume daily, has more amount of carbohydrates and are low in protein and fibers. Basically, the major meals of the day should have balanced macros like carbohydrates, proteins and fats in general. Eating only carbohydrates in more quantity will lead to excessive fat accumulation and obesity. What should be the ideal number of macros should you take for the sake of your good health?
Your daily macros ratio should be:
- Your daily carbohydrate intake should not be more than 40 to 45 % of your daily maintenance calorie intake.
- Your daily protein intake should be 2 grams for every kg of your body weight. And,
- Your daily fat intake should not exceed 20 to 25 % of your daily calorie intake.
- A healthy diet should have 20 to 30 grams of fibre from food.
Note: The requirement of fiber should be fulfilled with foods only, not through supplements.
Diet is the most important part of maintaining good health. Following only a simple balanced diet can make huge differences. For carbohydrates, you can any form of complex carbohydrates like oats, whole grains, fruits etc. I will suggest you to fulfil your carbs requirement through complex forms because, simple carbs are not that rich in fibre as complex forms and it gets digested easily. For proteins, you can take any form of protein among vegan or non- vegetarian forms. Best vegetarian sources of protein are panner, tofu, milk, chick peas and soya chunks etc. and for non-veg you have a lot of options like chicken, red meat, eggs etc. To fulfil the fiber requirement, you can a have salad with cucumber, tomato, carrots, onion and a little bit of salt and black pepper for taste. And the rest will be fulfilled with the complex carbohydrates.
What foods to be avoided?
- Do not eat packaged food items like chips, biscuits etc.,
- Avoid junk foods like pizza, burger and foods with excessive oil content.
- Do not consume foods with added sugars and preservatives.
I have given the basic formula of a balanced diet without complicating it much and kept it easy to understand. If you want better results you can also do some kind of physical activities like gym, running, jogging etc. Adding some physical activities to your daily routine will help to burn extra calories and maintain your physical fitness. Lastly, I would conclude that you must focus on your health no matter how busy you are, because health is precious don’t lose it.
