A healthy diet is a must for all. But what is a healthy menu? And, how do you make a healthy menu? Creating a well balanced diet wherein all foods are consumed in an adequate amount and right proportion - be it in a serving, tiffin or packed food, is important to gain good health.
How to make a healthy menu?
Variety and Colour – Fifty per cent of servings in a plate should be vegetables and fruits which include all the green, yellow, orange, purple fruits and vegetables. They contain very low calories, fat and sodium but are very rich in vitamins, minerals, fiber, phyto-chemicals and antioxidants. The high fibre contained in food helps feel full and also helps in the elimination process. The more the greeneries included the more the merrier. Remember potatoes don’t count since it’s a starchy food.
Whole Meal Food – These grains contain the bran, germ and endosperm (the whole part) of the grain which are rich in nutrients like protein, anti-oxidants, fiber, manganese, phosphorus, thiamine, magnesium, copper, zinc .iron etc. So, twenty-five percent of the serving should be whole (oats, millets, wheat, rice, brown rice, barley) etc. These foods give satiety that makes us feel full for a longer period of time therefore reduces overeating. This food helps reduce the risk of chronic diseases like cancer, heart attack, diabetes etc. Refined grains consumption should be limited as they are milled (have the bran and germ portion removed) and are left with minute nutrients in it. Beware of the processed foods and commercialized products available in the market which are loaded with sugar and other additives.
The Body Building Block - Here again, twenty-five percent of the serving should be of protein items like that of poultry, fish, milk, nuts, legumes etc. Meat, fish, and legumes can be served by blending with vegetables – like that of ‘protein salad’ which is now a trending! It is packed with vitamins, and minerals like - vitamin B4, Vitamin B6, Vitamin B12, Vitamin E, iron and zinc. Fish is also rich in omega 3-fatty acid. This body building block helps build and repair our tissues and regulate the body functions. A healthy protein diet helps to keep our muscles, bones, hair, nails and skin healthy. Limiting the consumption of red meat, bacon, cold cut and processed items is important for all.
Oils– Negligible amount (5 to 6 teaspoon) of healthy oil can be consumed - like olive, almond, coconut, soy, mustard, sunflower, peanut, canola for cooking and salads. They are not in the food group but they provide nutrients like unsaturated fats and vitamin E which helps reduce risk of heart diseases and cholesterol deposition. Avoiding trans-fats and limiting the use of butter and cheese is a healthy way.
Stay hydrated – Our body contains sixty to seventy percent fluid. We need to consume fluids in various forms – water, juice, tea, milk, coffee (less caffeine) etc to stay hydrated since it is lost in the form of sweat or urination. Consuming an adequate amount of liquid helps balance or normalize our body, remove toxic or flushing it off, gives clearer skin, controls the calorie intake, reduces fatigue, helps blood normalization, and boosts immunity too. Four to five litres of fluid or water should be consumed everyday depending upon our body mass index. One to two servings of milk and juice per day is good for health.
My healthy plate –
50% Fruits and Vegetables
25% Wholegrain or wholemeal
25% Protein
So my article focuses on bringing the right proportion and quality food to your plate. It can prevent excess weight gains, infections and illnesses. No single food can cope with all the nutrients needed by our body. We need a number of nutrients to nourish, develop, heal, grow etc. Visualizing the plate in the right way and having proper knowledge helps us to be more aware of our physics. Seasonal food can be a therapy to all. It boosts the immunity as well as balances our economy. A little kitchen gardening can help us feel lively, peaceful and balance our home economy.
Eating right helps not only in staying healthy and fit but also helps think right.
