Diet is a special course of various foods ensuring that you get all the nutrients that are required by the body to stay fit and healthy. It is often considered to be a way to lose weight but that’s not true. A diet is basically the amount and the type of foods you eat on a daily basis. A diet can be followed for various outcomes such as weight gain, weight loss, muscle building etc. There are various diets that are followed all around the globe. Some are healthy while some are not. Therefore, it is important to know which kind of diet suits you the best. Without much ado, let’s get into the details:
What Kind Of Diet Should You Take?
There are many kinds of diets that are specific about the outcome. Some are solely focused on losing weight such as the atkins diet (a low carb diet), while some are concerned with a reduction in fats in your body, such as the keto diet. The question here is: which diet should I opt for? The answer to this question is simple.
Ask yourself these questions:
- What do I want to achieve?
- What’s my end goal and purpose to start a diet?
Your goal can be anything. You might wish to get rid of your extra fat or you might want to add more muscle mass. The right diet would depend largely on this factor, but you should also keep certain limitation in mind, such as your overall health,i.e: if you have a medical condition.
For example, you cannot turn to a diet that relies heavily on fruits if you are diabetic. This is because fruits contain sugar that can cause problems for individuals with insulin issues. This is why most experts recommend to visit a nutritionist before choosing a diet. Many even suggest to get a customized diet plan according to your needs, age, and health.
Now, most of us aim to eat a diet that’s healthy and balanced. To do so, one must know about the 5 main food groups that are a part of a healthy diet. Eating these at the right time and in the right amounts can do wonders for our body.
Here are the 5 main food groups you should know about and include in your diet:
The first food group that holds great importance when it comes to having a healthy diet is carbohydrates. Carbohydrates provide us with vitamin B, calcium and lots of energy. They are also said to improve the condition of the digestive system.
Oats, rice, pasta, yam, noodles, couscous, potatoes, millets, breads, morning cereals, rye and barley. It is recommended to take at least 3-5 servings of carbohydrates in a day to keep healthy. One serving of carbohydrate may contain:
- 1 bread slice, one or half roll of a pizza.
- 6 tbsp. of porridge or cereal.
- 4 whole wheat crispbreads.
- 6 tbsp. of millet, pasta, rice, or couscous.
- 2 small new potatoes.
- 2 tbsp. mashed sweet potato.
Proteins are building blocks that help us develop and repair our body. There are many benefits of consuming foods that are high in proteins as it helps to improve bone, skin, muscles and overall health of a person.
Seafood, fishes, nuts, beans, meat, eggs, lentils and soya. These foods provide us with iron, minerals, vitamins and of course proteins. It is recommended to take 2-3 servings of these per day.
One serving of proteins may contain:
- 2 cold ham slices, chicken or turkey.
- 1 chicken breast.
- 2 sausages.
- 3 bacon rashers.
- 1 burger (beef).
- 1 fish, fillet or steak.
- small can of mackerel, tuna, salmon, sardines..
- a cup of lentils (cooked), beans.
- beans, chickpeas or lentils (half can).
- Tofu (100 grams).
Dairy Products And Milk
Dairy products give you tons of vitamins such as A, D, B12, calcium, proteins etc. These nutrients help you improve your bone health and teeth. Milk is said to be rich in calcium that is good for your teeth and bones.
Fromage fries, milk, yoghurt, cheese, milkshake etc. A total of 3 servings of dairy products are recommended.
One serving may include:
- a glass of milk.
- 1 pot of fromage frais or yogurt.
- 1 small piece of cheese.
- ½ can of a low-fat custard.
Vegetables And Fruits
Eating vegetables and fruits on an everyday basis provides you with antioxidants that help to keep you fit. The fibers found in them improve your digestive system and also protect you from a large number of diseases. Since they are low on calories and high in fiber, they also help to keep your weight in check too.
Vegetables And Fruits Foods:
All kinds of vegetables and fruits. A total of 5 servings of fruits and vegetable are recommended daily.
One serving may include:
- 1 pear, apple, orange, banana etc.
- 2 small plums, satsumas, kiwi fruit.
- Handful of grapes, cherries or berries.
- 1 tbsp of dried fruits.
- A large fruit slice of melon or pineapple.
- 3 heaped tbsp of raw, canned, frozen or cooked vegetables.
Fats And Sugars
If you want to increase your calorie intake then turn to foods containing fats and sugar containing. They aid in the absorption of certain vitamins and minerals. However, one should limit the consumption of saturated fats (fried foods, creams, fatty meat etc.) as they can cause health issues, including cardiac problems.
Instead, take unsaturated fats such as avocado and oily fish since they help reduce bad cholesterol and improve heart health. As for sugars, they should also be kept at a minimum. It recommended to take only 6-9 tbsp of sugar each day.
Benefits Of Following A Diet
- Keeps your weight in check.
- Protects from heart and other diseases.
- Keeps the stomach relaxed.
- Improves brain health.
- Improves cholesterol and blood sugar levels.
It is vital to follow a healthy diet if you wish to live a long and happy life. Bring a change into your diet today and you will see a difference in no time.