HEALTHY DIET

A healthy diet is one that contributes to the maintenance or improvement of one's overall health. A healthy diet provides the body with vital elements such as hydration, macronutrients, micronutrients, and sufficient nourishment. The needs for a balanced diet can be satisfied by a mix of plant-based and animal-based foods; however vegans will need a non-animal source of vitamin B12.

Maintain a healthy weight by consuming approximately the same number of calories as your body consumes.

Fat consumption should be kept to a minimum. Fats should not account for more than 30% of total calories. Choose unsaturated fats over saturated fats. Tran’s fats should be avoided.

Consume at least 400 g of fruits and vegetables every day (potatoes, sweet potatoes, cassava and other starchy roots do not count). Legumes, whole grains, and nuts are other important components of a balanced diet. Consume no more than 10% of your calories from simple sugars (below 5 percent of calories or 25 grammars may be even better)

Limit your intake of salt and sodium from all sources, and make sure your salt is iodized. A daily salt intake of less than 5 grammars can lower the risk of cardiovascular disease. 

SOURCE OF HEALTHY FOODS

A healthy diet for those who are healthy is simple and consists mostly of fruits, vegetables, and whole grains, fats, salt, all type of meat and dairy product.

1. Whole Grains

The World Health Organization's and other international food and nutrition organisations' most recent dietary guidelines propose that half of our daily grain intake come from whole grains.

Examples of whole grains include:

• Barley.
• Brown rice.
• Buckwheat.
• Bulgur (cracked wheat)
  
• Millet.
• Oatmeal.
• Popcorn.
• Whole-wheat bread, pasta or crackers.

Different sorts of nutrients can be found in different parts of the grain.

The bran is the edible kernel's multi-layered outer covering. It is high in fibre and contains antioxidants, B vitamins, minerals such as zinc, iron, and magnesium, and photochemical, which are natural chemical components found in plants that have been related to disease prevention.

The germ is the centre of the seed where growth takes place. It is high in lipids, as well as vitamin E, B vitamins, photochemical, and antioxidants.

The endosperm is the biggest component of the kernel, an inner layer that contains carbohydrates, protein, and trace amounts of vitamins and minerals.

2. SEASONAL FRUITS AND VEGETABLES

Choose just in-season veggies to save money, and if feasible, produce your own. Potatoes, sweet potatoes, carrots, maize, turnips, broccoli, beans, zucchini, tomatoes, and spinach are all low-cost options. Choose a range of colours and strive for at least five servings every day.

• 
  Chestnuts 
• Lemons
• Oranges
• Apricot
• Avocado
• Mango
• Blackberries
• Blueberries
• Nectarine
• Apples
• Cranberries
• Figs

3 .DAIRY PRODUCT

•          Milk
• 
           Fermented milk
•          Yogurt
•          Cream
•          Butter
•          Cheese
•          Casein
•          Custard
  

4.CHOOSING HEALTHY PROTEINS FROM MEAT, POULTRY, AND FISH

• A 3-ounce cooked portion is about the size of a deck of cards. To help you judge serving sizes, a 3-ounce portion equals:

1. 1/2 of a chicken breast or a chicken leg with thigh (without skin)
2. 3/4 cup of flaked fish
3. 2 thin slices of lean roast beef (each slice 3" x 3" x 1/4")

• Trim all visible fat off of meats.
• 
  Instead of frying, prepare meats by baking, broiling, roasting, microwaving or stir-frying. Pour off the fat after browning.
• Remove the skin and fat under the skin before cooking poultry pieces. (The exception is when roasting a whole chicken or turkey. Remove the skin before carving and serving the meat.)
• Chill meat juices after cooking, so that you can easily skim off the hardened fat. Then you can add the juices to stews, soups and gravy.
• Before preparing fowl, remove the skin and fat beneath the skin.  Before cutting and serving the meat, remove the skin.)
• Chill the meat fluids after cooking so that the solidified fat may be readily skimmed out. The fluids can then be used to stews, soups, and gravy.
  

5. SALTS

Although eating pure salt is considered very unpleasant, it is included in nearly every meal in low to moderate quantities to enhance flavour.
Aside from improving flavour, it is important because the body requires and maintains a delicate electrolyte balance, which is the kidney's role.
Iodized salt is salt that has had iodine added to it, which is an essential ingredient that improves thyroid function.