This world isn’t a pure place anymore. Things we eat, the water we drink even the air we breathe in is polluted. Our body is becoming weak internally and hence more prone to a different type of disease. Our eating habits play a big role in keeping the vitality and boosting up our immune system, but unfortunately, our diets are nothing but junk. Many of us make resolutions at the beginning of the year to eat healthily from today, but after a few days, we went back to the old junky routine. It is because the things we are offering to ourselves aren’t acceptable by our minds. I mean c’mon, leaving chocolate cake for broccoli can never be easy, but what if you could keep your taste buds happy along with the rest of your body?
Imagine one day you wake up and decide to eat ONLY HEALTHY from now on, but what should you eat? From where you should start? Should you start with a plate of boiled broccoli or fresh salad? So many questions, right?
One thing you need to remember before starting anything that healthy eating doesn’t mean to restrict yourself to adapt starvation or eating fewer amounts of food. Healthy eating is a way of life to feel great, have more vitality, and keep yourself healthy and fit.
Here we are going to tell you how you can eat healthy without even compromising on your taste.
Choose Healthy And Tasty Out Of Your Essential Nutrients:
Ok, first of all, you will have to understand the basic needs and requirements of your body. For a healthy life, we all need to have a balanced and nutritious diet that includes Protein, Calcium, Fats, Vitamins, and Carbohydrates.
We won’t recommend you exclude anything from this list like many famous diets do because we believe that it is necessary to take a balanced amount of each and everything for a healthy heart, mind, and body. So here we are telling you how to choose tasty from healthy
Proteins are really important and essential for our bodies to keep going with a good supporting mood and energy. While some suggested that protein in excessive amounts can cause a severe kidney disease which is not true. Yes, an excessive amount of proteins can cause problems in kidneys but in those who already have a medical history of Kidney disease. Healthy people can take proteins in a good amount as it’s what our body requires the most when we age. The average amount suggested by Nutritional Guideline is 1.6 and 2.2grams of proteins per kilogram. If you are losing weight than you can cut the amount to 1 to 1.5 grams per pound or if you are a heavy exerciser or athlete, then increase that amount to 2.2 to 3.4 grams per kilogram. Here are some tasty sources of proteins:
Lean Chicken Breast
53 grams of protein, and 284 calories (1)
|Cottage Cheese||28 grams of protein, and 163 calories(1cup)|
|Eggs||6 grams proteins, and 78 calories (1 egg)|
|Lean Beef||25 grams proteins, and 186 calories (85 grams)|
|Shrimps||20 grams proteins, and 84 calories (85 grams)|
It is a mineral that is essential for bones to build them and keep them healthy. Not having enough amount of required calcium dosage can cause Hypocalcemia, which can lead to dental changes, alterations in the brain, and brittle bones. It can also contribute to long term depression, and sleep disorders. When calcium ln the blood decrease, the body extracts it from the bones, leaving our bones weak and hollow. The required daily intake of Calcium 1,000 mg for adults whereas women over 50 and anyone over 70 should consume 1,200 mg per day. Kids aged 4-18 years should take around 1,300 mg. Some delicious calcium supplements are:
|Mozzarella Cheese||210 mg (1 oz.)|
|Yoghurt||310 mg (6 oz.)|
|Orange juice||180 mg (1 glass)|
|Figs||65 mg (2 no.)|
|Milk||352 mg (1 cup)|
It is one of the most essential nutrients a body needs, along with proteins and carbohydrates. It helps in keeping energy, hormone regulations, and proper brain function. There are four types of Fats; Monounsaturated fats, polyunsaturated fats, saturated fats, and Tran’s fats. Monounsaturated and Polyunsaturated fats are said to be the best for your body, whereas Trans and saturated fats could be dangerous and can cause heart disease, high blood pressure, and diabetes. The DRI (dietary reference intake) is about 20 to 30% of total calories from fats, which makes 44 to 77 grams per 2,000 calories, which you need on a daily basis.
|Peanut Butter||79% calories|
|Dark Chocolate||65% calories|
|Nuts||83% calories (100 grams)|
|Olives||115 calories (100 grams)|
|Chia Seeds||486 calories (100 grams)|
Vitamins and Minerals:
Another important and necessary nutrients are Vitamins and Minerals. They play a great role in keeping bones strong, heal wounds, and boosting the immune system. They also help in repair cellular damage and convert food into energy. There are many types of vitamins and minerals and all are essential for your body.
|Vitamins and minerals:||Foods:|
|Vitamin C||Citrus Fruits, potatoes, strawberries, tomatoes|
|Vitamin A||Beef, carrots, mangoes, sweet potatoes|
|Vitamin D||Fortified milk and cereals, Fish|
|Magnesium||Whole wheat bread|
|Sodium||Salt, soya sauce|
|Iron||Red meat, poultry, eggs,|
|Copper||Seeds, whole grains, prunes|
An important element of a healthy diet. Carbohydrates are consist of fibers, sugars, and starch found in vegetables, grains, and fruits. Carbs are foods that get converted into sugar or glucose during digestion, which is the main source of fuel for our brain which cannot use other fuel sources easily. But then the question rises what type of carbs you should use as it’s an old debate that are carbs good for you or not. The fact is there are two types of Carbohydrates; refines carbs, and whole carbs. Refined carbs are more linked with obesity, diabetes, and heart disease, whereas unprocessed carbohydrate foods are the best source of energy. However, if you are trying to restrict carbohydrates then be careful while taking lentils, and high sugar fruits. From this list, you can choose your bad carbs and good carbs.
|Whole wheat pasta||Sugary drinks|
|Whole grain bread||White Pasta|
|Lentils and Tubers (Potatoes, sweet potatoes)||Pastries and Cookies(made with white flour and sugar)|
Healthy Substitutes for Unhealthy Junk Foods:
The only big issue in adapting a healthy eating style is the absence of taste and piquancy. Why one would choose bland vegetables and fruits over cookies, pastries, and pizza? Well, not anymore because the experts have made a healthy yet tasty substitute for your junk food cravings. Let’s check it out some amazing and appetizing foods that can easily replace your junk.
Oatmeal Raisin Cookies for Chocolate Chip Cookies:
Oatmeal raisin cookies are a really healthy and yummy option for your chocolate cookie’s urges. Just add raisins instead of chocolate chips and taste the ultimate goodness.
Cauliflower Pizza for Regular Pizza:
Pizza is love and the greatest source of happiness for many people. People have pizza for celebration, for a bad mood, and even when they are depressed, but as we know that the crust made up of white flour makes it way unhealthy and injurious. Cauliflower pizza doesn’t only tastes great but also makes it a healthy choice.
Dark Chocolate Peanut Butter Cups for Pastries:
Peanut butter is not only rich in heart-friendly fats but also a great source of proteins and mixed with dark chocolate it will create a heavenly mix that will make you forget the pastries
Banana Strawberry Ice cream for Rich Regular Ice cream:
Who doesn’t love ice creams, and dieting makes you give up on your favorite dessert but not anymore. These two-ingredient ice cream will let you eat 2 to 3 cups without having any guilt.
Home Made Shawarma for Burritos:
Shawarma is pure love and really healthy and the ingredients like hummus and tahini sauce makes it way more delicious and beneficial for health. Just swap the ordinary white-flour pita bread with whole wheat pita and enjoy.