GREAT USEFUL TIPS TO MAINTAIN A PROPER BALANCED DIET.

Before going in Deep you should know WHAT IS A BALANCED DIET?

A balanced diet is a diet that contains differing kinds of foods in certain quantities and proportions so that the requirement for calories, proteins, minerals, vitamins and alternative nutrients is adequate and a small provision is reserved for additional nutrients to endure the short length of leanness. In addition, a balanced diet ought to offer bioactive phytochemicals like dietary fiber, antioxidants and nutraceuticals that have positive health advantages. A balanced diet should offer around 60-70% of total calories from carbohydrates, 10-12% from proteins and 20-25% of total calories from fat.

HEALTHY BENEFITS OF A BALANCED DEIT

• Healthy eating increases energy, improves the way your body functions, strengthens your immune system and prevents weight gain. The other major benefits are:
• Meets your nutritional need. A varied, balanced diet provides the nutrients you need to avoid nutritional deficiencies.
• Prevent and treat certain diseases. Healthful eating can prevent the risk of developing certain diseases such as diabetes, cancer and heart disease. It is also helpful in treating diabetes and high blood pressure.
• Following a special diet can reduce symptoms, and may help you better manage an illness or condition.
• Feel energetic and manage your weight. A healthy diet will assist you to feel higher, provide you with more energy, and help you fight stress.
• Food is the mainstay of many social and cultural events. Apart from nutrition properties, it helps facilitate connections between individuals.

MAINTAINING A DIET IS NOT THAT MUCH TOUGH. LETS MAKE IT EASY…

1] CALORIES COUNT:

Calculate your daily Calories Intake as per the Body Types. for example: If your body is having fat and you want to lose fat you should be in Calories Deficiet. Calories Deficiet means consuming less calories than the daily calories intake if your calories intake is 2000 then you should reduce it to 1500-1800. and If you want to Grow muscle size then you have to be in Calories Surplus. Increasing the calories intake than the Average Calories from 2000 to 2500 , 500 calories increased .

Maintaining the Calories count is very important and it will help you to maintain your diet.

2] ENJOY EATING CLEAN FOOD:

Eating clean food is the most important way to maintain your diet. The more intake of clean food the more clean will be your body from inside and outside. Enjoy eating raw vegetables and fruits like Cucumber, Carrot, sweet popato, Apple, Banana etc. Eating clean food is the key toward a Great Physique. Try fusions of Veggies if you are bored of eating them raw. Try different combinations recipes. Self made recipes tastes Really Amazing.

3] SUFFICIENT MACROS:

Macronutrients, or “macros,” are the building blocks of nutrition. You probably know them better as carbohydrate, protein, and fat. Macros are the nutrients you need in large amounts, as they provide your body with the calories it needs to function.

Carbohydrate + Protein + Fat = Total Calories

Carbohydrate: Provides fuel, the energy for your body and brain. It’s found in all plant foods, like grains, fruits, vegetables, and legumes, and also milk and yogurt.

Protein: Helps to build and repair your muscles, organs, skin, blood, and different chemicals, like hormones, in your body. It’s found in large amounts in meat, poultry, fish, legumes, dairy, tofu, and eggs, and in smaller amounts in nuts, seeds, and whole grains.

Fat: Insulates and protects your bones and organs, acts as backup fuel for energy, and helps in brain development. Healthy, unsaturated fats are found in olive oil, avocados, nuts, seeds, and fatty fish, like salmon, sardines, and mackerel. Unhealthy saturated fats are found in high-fat beef, pork, butter, full-fat dairy, and processed foods, like cookies and donuts.

How Much of Each Macro Do You Need?

Carbohydrate: 45 to 65 percent

Protein: 10 to 35 percent

Fat: 20 to 35 percent

4] DRINKING MORE WATER:

Water plays a significant role in keeping hydrated and healthy. It is studied that approximately a body requires 70% of the water that helps in maintaining and improving the quality of life. So, in one word you can say that in order to keep yourself fit and healthy, drinking water is a must. It is studied that health authorities always recommend to drink 8-ounce of water that is equal to 2 liters or you can say it is half a gallon. A human body requires water for different reasons and this is where you need to drink more water. Water allows you to detox your body and let you stay healthy.

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