Basic healthy diet and living

A person following any type of healthy diet doesn’t certainly mean to lose weight,infact maintaining a healthy diet helps individuals to stay healthy and fit.

Being healthy doesn’t only mean on to staying lean and slim,it is a state in which a body is in perfect physiological,mental and emotional shape and balance.

This balance between physiological,mental and emotional states could be achieved by having right amount of nutritional and whole diet through foods ,adequate amount of water and some form of physical activity.

#Benefits of a healthy diet:

1.Manages Diabetes
2.Prevents cardio vascular diseases
3.Strong bones and teeth
4.Better mood
5.Increses memory and concentration
6.Promotes good gut health
7.Manages weight and prevents obesity
8.Increases immunity
9.Maintance healthy and glowing skin

10.Induces a good night’s sleep

So what does a basic healthy diet looks like???

A healthy diet includes:

#Macro nutrients:These are those nutrients which our body needs in large amount.These includes:

-Carbohydrates, proteins and amino acid,fats,fibres,vitamins, macrominerals and water.

#Micro nutrients: These are those nutrients which us humans take/require in small amount.These includes:

Certain vitamins and micro minerals.

The following recommended allowance is for diet within 2000 kcal/day.


-Carbohydrates forms the major constituent of our diet.

-According to recommended dietary allowance(RDA) given by Indian medical council research(ICMR) for indians,about 55-65% of daily calories should come from carbohydrates.

-Carbs for a person should be atleast 4-5grams/kg of body weight i.e about 250-350 grams per day.

Carbs rich foods:

High carb veggies:sweet potatoes,corn ,legumes and beetroots

High carb fruits:Banana,apple,mango

High carb grains:

Quinoa,brown rice,oats,wheat


-According to RDA by ICMR about 15-20% of total daily calories should come from proteins.

-Proteins for an individual person should be atleast 0.8-1 gram/kg of body weight i.e about 45-55 grams per day.

Protein rich foods:

Veg source: chick pea,Green peas,kidney beans,milk,lentils, paneer(cottage cheese),soy bean,tofu,nuts,almond,peanuts

Non veg source:chicken breast, salmon,tuna,turkey breast,egg whites


-According to RDA by ICMR about 20-30 percent of total daily calories should come from fat. 

-Fats for an individual person should be atleast 0.5-0.8 grams/kg of body weight i.e about 40-70 grams per day.

Fat rich foods:

-Avocado,cheese,dark chocolate,whole egg,olive oil,ghee and butters,olive oils.


-According to RDA given by ICMR daily fiber intake should be about 0.3-0.4 grams per kg of weight i.e about 25-30 grams of fibers per day.

Fiber rich foods:


Apple,banana, strawberries, oranges


Broccoli,carrot,beetroot, potato.

Whole grain:

Breads and cereals


VitaminA(Retinol), VitaminD(cholecalciferol) ,Vitamin E(Tocopherol) ,Vitamin k(phylloquinone) , Vitamin C(Ascorbic acid)

Vit.B1(Thiamine) ,Vit.B2(Riboflavin),Vit.B3(Niacin) ,Vit.B5(panthetonicacid) ,Vit.B6(pyridoxine) ,Vit B7(Biotin) ,Vit.B9(Folate) ,Vit.B12(Cobalamine



These are those minerals which we require in large amounts.

Calcium ,Magnesium,Phosphorus,Sodium,Potassium


These are those minerals which we require in small amounts.


Vitamin and mineral rich foods:

Vitamin A :sweet potato, spinach, carrots

Vitamin C :oranges, peppers, broccoli, and bananas

-Vitamin B1:Beef, legumes,oranges,seeds,eggs

Vitamin B12 : beef, fish, cheese, and eggs

Zinc :beef, cashews, garbanzo beans, and turkey

Calcium : milk, yogurt, spinach

Iron:apple,banana, pomegranate

-Potassium : bananas, spinach, potatoes, and apricots


-Drink lots and lots of water because water is the key for many health benefits.

-Atleast 2500ml or 3000 ml should be consumed by a normal functioning adult.


-Calorie maintenance is a vast concept,I won’t go into deep.

-Calories should be maintained according to our height,weight,activity level,age and sex.

-But an approximate calorie consumption for an avg.adult female to maintain their weight is about 1500- 2000kcal/day.

-For an avg.adult men is 2000-3000kcal/day for maintaining their weight.

9.Working out:

Also,every individual must add some form of physical activity in their daily life such as swimming,running, jogging,weight liftings,or any type of physical work to make themselves more stronger and healthier.

#Foods to avoid:

-Highly processed foods

Sugary drinks

Fast foods

-White sugars

-cakes and pastries with excess frosting

Instant noodles and other foods

Treating yourself with ice creams,fast foods, fried food,cake, pastries and desserts once a week is fine because such treats has a positive psychological response just because we enjoy it and as we know this food does not have any nutritional value this should be avoided as much as possible.

So just by including these healthy foods in your daily breakfast,lunch,snacks, and dinner;drinking adequate water and exercising daily you would be a lot fitter and stronger than you were before.

Importance of water

Ever wonder why every health care expert gives substantial importance to water?? 

What is water?

Water is an inorganictransparenttastelessodorless, and nearly colourless chemical substance which is the main constituent of all known living organisms.

– It is vital for all known forms of life and has zero calories.

-Its chemical formula is H2O, i.e that each of its molecule contains one oxygen and two hydrogen atoms.

Let’s look for all the numerous reason for why water is so important in every living organisms life.

1.Maintenance of brain and central nervous system

-When our brain is fully hydrated, the exchange of nutrients and toxins will be more efficient and thus ensuring better concentration and mental alertness.

-Water has natural calming properties which causes reduction in anxiety and thus enhances our mood .

2.Maintenance of Joints, tissues and organs

-Water is an important major compoment of our synovial fluid,this keeps our joints more lubricated and flexible and also reduces friction.

-Helps in flushing out the toxins in the joint and prevents inflammation.

-Acts as cushion between the organs and supplies them with nutrients.

3.Maintenance of body temperature

-Our body reacts to external environment by increasing/decreasing the amount of sweat production,thus it protects ourselves from overheating.

4.Aids in Healthy and glowing skin

-Water helps in circulating blood filled with nutrients to all over the body cells,and thus keeps our skin nurished and glowy.

-Helps in eliminating toxicity and keeps the skin moisturised.

-Prevents acne, blemishes and dark spots.

5 .Helps maximize physical performance

It helps in maintenace of the core temperature by producing sweat.

-Water increases the blood flow and thus supplies nutrient filled blood to the contracting muscles.

-Water helps in metabolising the waste and the byproducts from the contracting muscles and thus prevents muscle fatigue.

6.Fast metabolism

-Drinking water stimulates our body’s metabolism.

-It stimulate thermogenesis/ heat production in the body.

7.Aids in losing weight

-Drinking Water decreases overall appetite.

-Water has nearly zero calories or no calories.

8.Improves Digestion and absorption

-Water helps in breaking down the food and thus helps in digestion of food.

-Water helps in transporting nutrients from the digested food to each and every part of the body.

9.Increases immunity

-Water helps in flushing the toxins out of our system through waste product in the form of perspiration,urine,feces and thus increases the body’s immunity.

10.Prevents Constipation

-Drinking adequate water and liquids keep our stools soft and thus prevents constipation.

-Helps in maintenace of normal functioning of all the organs.

So hydration keeps our body’s health and immunity up. It’s best to drink an adequate amount of water and always stay hydrated,and stay healthy.