Staying healthy is the priority of everyone. For this purpose, we should quit the sedentary lifestyle. Because the lifestyle choices you make today can lead to a healthier future.
You can only achieve your health and fitness goals by eating a healthy and balanced diet accompanied by regular exercise. Moreover, your daily habits play a crucial role in being healthy or unhealthy.
Eating a healthy diet and exercising can help control or delay age-related health problems. If you are not serious about your physical fitness and health, then you need to understand some facts.
You should always remember that your body works like a vehicle. Which needs fuel in terms of a balanced as well as timely diet to keep working.
So, in order to live a healthy life, you should take full control of your diet and physical activity. These can both have huge effects on overall health. Which can also prevent major diseases and complications.
A healthy diet can help you to mitigate the risk of heart disease and diabetes by:
- Improving your cholesterol levels.
- Maintaining blood pressure.
- Controlling your blood sugar levels.
In this modern era, the majority of youth have become fitness freaks. So, in order to reduce excessive weight and fat, they use fad diets such as: Keto, intermittent fasting, vegan, Mediterranean etc.
Such diet plans work instantly to get in shape, but actually, they can lead to severe problems. Therefore it is crucial for every individual to begin their fitness journey by understanding their body cycle.
They should first analyse what they need to eat. When to eat, and how to maintain their eating habits for the long haul.
What is a Balanced Diet?
Before diving into further discussion, let it be clear what are the fundamentals of a balanced diet.
A perfect diet is one that fulfils all of your nutritional needs without going over the recommended calorie intake. A healthful, balanced diet includes foods from these five groups:
Vegetables
The vegetable group includes five subgroups:
- leafy greens (Kale, Collard greens, Spinach, Broccoli, Cabbage).
- starchy vegetables.
- beans and peas.
- other vegetables, such as eggplant or zucchini.
You can enjoy the vegetables either cooked or raw. But always keep in mind that in some methods such as deep-frying, vegetables lose their major nutrients.
Fruits
A balanced diet also includes plenty of fruit. Instead of juices, nutritionists recommend eating whole fruits.
Grains
There are two subgroups: whole grains and refined grains. Whole grains include all three parts of the grain, which are the bran, germ, and endosperm.
- Healthful whole grains include:
- Popcorn
- quinoa
- Oatmeal
- brown rice
- barley
- Whole-wheat bread, pasta or crackers
Protein
- lean beef
- Fish
- Lentils
- beans, peas
- Eggs, almonds, Tempeh etc.
Dairy
Low-fat dairy and soy products include:
- cottage cheese
- low-fat milk
- yoghurt
- soy milk
Such dairy products are enriched with essential nutrients such as: calcium and vitamin D, magnesium. That can help you to maintain strong bones and teeth.
Quick Tips to Lead a Healthy, Balanced Lifestyle
1. Portion Control
Tasting everything at the dinner table is a great idea. The only rule to keep in mind is controlling how much of it you eat. Mindfully take pieces that are big enough to taste and enjoy but not to overindulge.
2. Don’t Skip Your Meal
It’s not a healthy practice to frequently skip meals for weight reduction or any other purpose.
Because by doing so, you deprive your body of much-needed nutrients. Besides that, skipping meals tends to make you overeat on your next meal. Which is not a good habit for your health.
3. Replace Drinks
Sometimes, people prefer to sip on soda drinks or juices with breakfast and lunch.
Such drinks are sweetened and flavoured with unhealthy ingredients. That can cause obesity, diabetes and heart diseases. Therefore, you should replace these drinks with water. Water
4. Schedule Exercise
You’ve heard about the importance of exercise over and over again and that’s because it is just that important. Regular exercise isn’t just beneficial to the body but also for the mind.
Regular exercises will not only help you to stay in shape but also can improve your mental and physical health.
You can pick any of the following exercises for your daily workout routine
- Brisk Walking.
- Yoga.
- Cardio (aerobic and anaerobic).
- Weight training.
- Stretching.
- Swimming laps.
- Pilates.
- Tai chi.
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