In recent years, more and more people are beginning to pay more attention to what, how much, and when they eat. We owe it to several scientific publications that have shown how a healthy diet impacts human health. Proper, balanced, healthy nutrition will help you avoid many diseases, and it also provides vitality, energy, and a great look.
We have to begin with emphasizing that a healthy diet does not have to be boring. Such an impression came about with people who promoted an exaggerated image of healthy food eating the same meals every day. With personalized diet plans from PlateJoy, you will not struggle with this problem, and your nutrition plan will be full of healthy and nutritional meals.
In this article, we are going to give you a quick overview of whata healthy diet looks like and howyou can change today to begin living more healthy. Just before we start, you should realize that what you have eaten so far was influenced by many factors, but from now, your future decisions depends only on you.
The Rules of Healthy Eating Plan
A healthy eating plan should provide the body with adequate amounts of nutrients. Unfortunately, this is not always the case. Fortunately, healthy nutrition is the subject of much reliable scientific research, exciting books, and educational websites, which means that there is no problem with acquiring competent knowledge. However, if you do not have enough time to complete the nutrition plan yourself, you can always use a fully personalized plan from PlateJoy.
Vegetables and Fruits in a Healthy Diet
Healthy nutrition is primarily eating decent amounts of fruits and vegetables every day. When preparing vegetables, you should try to avoid losing nutritional values as much as possible.
For example, it’s worth using recipes and dishes in which vegetables are steamed. With fruits, the way how you eat them is less important. You can eat them raw, make salads or delicious cocktails and smoothies.
The right diet must also provide the body with calcium, needed primarily for bones. Therefore, the healthy eating plan should contain lean milk and dairies (unless you’re a vegan) such as yogurt (but only natural, no added sugar), kefir, buttermilk, and others. They also provide vitamins D and B2.
Sources of Wholesome Protein in a Healthy Diet
The primary source of protein, the muscle-building material, is meat. A balanced diet should include dishes that contain meat and fish. Besides protein, meat also provides iron and many vitamins from group B.
Vegetarians and vegans should have extensive knowledge about foods that can replace animal protein and compose meals with all the essential amino acids from plant sources – mainly legumes.
Currently, you can also find recipes that will allow you to cook exciting dishes from plants such as peas, beans, lentils, chickpeas, and others. They go beyond the standard baked beans and are both a tasty and healthy alternative for a pork chop.
Some time ago, many people were afraid of eating fat to such an extent that they eat way too little. Healthy fats (mainly unsaturated) are essential for your health. Besides previously mentioned fish, the best source is vegetable oils.
Although fat is essential, you should remember that glossy products are high in calories so you should not add more than one tablespoon of oil or olive oil and two teaspoons of butter to your meals. It’s worth remembering that vast amounts of vegetable oil are also used for the production of mayonnaise and many other sandwich sauces. What’s more, many people use deep-frying and breading, which makes dishes very much soaked in fat.
Fish and Meat
In a healthy human diet, fishes should occur at least twice a week. They contain a source of unsaturated fatty acids, as well as a whole range of micronutrients. When it comes to meat, healthy nutrition requires the elimination(or at least limitation) of very fat meats from the diet, which burden the digestive system.
Does it mean that a vegan diet is unhealthy? Of course, no! It’s just harder to get an appropriate level of nutrition without eating any animal-based food. However, if you’re on this kind of diet, our experts from PlateJoy will prepare a fully personalized nutrition plan that will be perfect for you.
A healthy diet also includes whole-grain products. For example, you should use mainly whole-grain bread made from wholemeal flour. It is the source of many microelements, as well as very healthy fiber, which has a beneficial effect on the intestinal function.
The Right Amount of Fluids and the Role of Hydration
A healthy diet also means water and all types of drinks. We recommend drinking at least f two liters of liquids. They can come in the form of water or green tea. It is worth remembering that a healthy eating plan will not be possible if you drink large quantities of sweet juices or carbonated drinks. It is not only a lot of calories but also several artificial chemical additives, such as dyes and preservatives.