Foods that promote good health are generally referred to as healthy food. It could include natural foods, organic foods, whole foods and even dietary supplements. When the food that we consume helps to improve or maintain good health, then we are on a healthy diet. All essential nutrients and water consumed in appropriate quantities form a healthy diet. Healthy diet reduces the chronic health risks, such as obesity, heart disease, diabetes, hypertension and cancer.
World Health Organization recommends the following diet.
1. Burn as much energy as you eat, and eat as much energy as you eat. A healthy weight is a balance between the two.
2. Consume more plant foods like fruits, vegetables, legumes, whole grains and nuts.
3. Limit intake of fat and oil. Avoid consuming saturated fats like coconut oil and most animal fats. Unsaturated fats like those found in plant based oils and foods are better.
4. Reduce the intake of granulated sugar.
5. Limit the consumption of salt and ensure that salt is iodized.
It is clear that fruits and vegetables are the foundation of a healthy diet. They are packed with vitamins, minerals, antioxidants, and fibre. When choosing vegetables and fruits, find ones that appear brighter and more colorful. They contain higher concentration of vitamins, minerals, antioxidants. Kale, mustard greens, broccoli and chinese cabbage, to name a few, are packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K. While berries fight cancer, apples provide fibre, oranges and mangos offer vitamin C.
Number of working moms are rising. As a result, preparation of healthy food has taken a beating. Eating out and buying food from eateries has become common. We tend to eat to satisfy our hunger rather than to stay healthy. Families do not find time for preparing food. Vegetables and fruits that offer all the nutrients do not find a place in our daily diet.
Fortunately small appliances have found their way to the kitchen. These appliances have made food preparation easy and enjoyable. Food preparation using small kitchen appliances, does not take much effort or time. Mixers, blenders and food processors can shred greens, dice vegetables, and crush fruits to make delicious smoothies and juices that offer all the nutrients in the fruits and vegetables. These gadgets come in trendy colors and sleek designs and are loved by the present day consumer. Anyone can operate them and prepare healthy food.
More than ever before, there is now a need to eat a healthy diet. Long working hours, polluting atmosphere, change in life style and chronic diseases necessitate a balanced healthy diet. Add more vegetables and fruits to your daily diet and enjoy a healthy living.