A healthy diet fuels your body with the essential nutrients it needs to function at its best, supporting both physical health and mental well-being for a more vibrant, energetic life.
Daily nutritional breakdown:
- 🍠 Carbohydrates (50-60%): Whole grains like brown rice, quinoa, whole wheat chapati, and oats.
- 🥚 Proteins (15-20%): Lentils (dal), beans, tofu, paneer, soya chunks, nuts, and seeds.
- 🥑 Fats (20-25%): Avocados, olive oil, nuts, seeds, and ghee (in moderation).
- 🥦 Vitamins & minerals: Vegetables, fruits, and supplements if needed (consult a doctor).
- 🥕 Fiber: Whole grains, vegetables, fruits, and seeds (chia, flax).
- 🍉 Hydration: 8-10 glasses of water daily.
Tips for a healthy diet
- Portion control: Eat in moderation to maintain your weight and prevent overeating.
- Cooking methods: Prefer steaming, grilling, or sautéing over deep frying.
- Avoid processed foods: Limit sugary drinks, packaged snacks, and junk food.
- Plan meals: Prep your meals in advance to avoid unhealthy choices.
- Stay active: Complement your diet with daily exercise (yoga, walking, or gym).
Kickstart your healthy diet in 10 simple steps!
- 1️⃣ Track your meals: Journal what you eat for a week to spot unhealthy patterns.
- 2️⃣ Set small goals: Add veggies to meals or swap sugary drinks for water.
- 3️⃣ Stock smart: Replace chips with roasted snacks, and instant noodles with millets.
- 4️⃣ Plan ahead: Prep grains, veggies, and proteins for balanced meals.
- 5️⃣ Make gradual changes: Start with water goals, add fruits, and switch to whole grains.
- 6️⃣ Balance your plate: Combine whole grains, proteins, healthy fats, and veggies.
- 7️⃣ Crave control: Swap sweets for fruits or dark chocolate; hydrate often.
- 8️⃣ Be consistent: Eat mindfully at regular intervals, distraction-free.
- 9️⃣ Cook healthy: Try simple, low-oil recipes with fresh ingredients.
- 🔟 Track progress: Notice energy boosts and celebrate small wins!