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March 25, 2020
Best healthy diet plan to eat every day for a healthy life
Best healthy diet plan to eat every day for a healthy life.
A best healthy diet
plan to eat for a healthy life is comprised of high protein food also having
perfect content of carbohydrates, fats, vitamins and minerals. Nitrogen content
of the proteins is very important. Carbohydrates give energy to the brain. In
fats unsaturated fats lower the cholesterol level. Vitamins prevent us from a
lot of diseases. Vitamin B9 lower the risk of neural tube defects at the time
of conception. Minerals like calcium help to make the bones stronger. It is
comprised of the food for glowing skin. A healthy diet plan for males and
healthy diet plan for females both should have balanced food items that help men to make their body stronger and help women to
get stable during pregnancy and hormone fluctuation. The high protein foods
like eggs help to make our muscles stronger and prevent from muscle ache. Healthy
diet plan also helps to boost up immunity and to get stronger.
Fats:
A healthy diet plan must have balanced amount of fats. There is a correlation between low density lipoprotein, cholesterol and coronary heart disease. Low density lipoprotein increase cholesterol and increase the risk of coronary heart disease and vice versa for high density lipoprotein. A perfect healthy diet plan should have 50 grams of fat per day if you eat 2000 calories. A good HDL level in a healthy diet plan is between 40mg/dL and 60mg/dL. Eatables having high density lipoprotein are:
- Olive oil can lower the impact of cholesterol on the body so it must be included in the healthy diet plan.
- Beans and legumes are a great source of fiber and also vitamin B. Beans should be a part of healthy diet plan.
- Whole grains including rice and cereals also lower LDL and so lower the cholesterol levels so they should be included in your healthy diet plan.
- Fruits having high fiber content including apples and pears lower LDL level and raise HDL level. With out fruits your healthy diet plan is incomplete.
- Fatty fish like salmon, trout and sardine lower LDL level. Fishes are always good to add to a healthy diet plan.
- Nuts including almonds, peanuts and pistachios are a source of fiber and also have sterols which lower the cholesterol level. Dry fruits like nuts are boosters of health so they must be added to the healthy diet plan.
- Avocados lower the LDL level and so lower the cholesterol level. They must be added to the healthy diet plan.
- Soy bean is a good way to lower cholesterol and so lower the risk for stroke and heart attack.
Similarly, unsaturated fats are good for low cholesterol and are important for healthy diet plan. Saturated fats cause high risks of coronary heart disease. Fats that are saturated and unsaturated are following:
- Avocado oil lowers cholesterol level.
- Olive oil is a good source of unsaturated fats and so lower cholesterol level. Olive oil should be a part of your healthy diet plan.
- Peanut oil also lowers cholesterol level and lowers the risk of heart diseases.
- Sunflower oil is a good source of unsaturated fats.
- Corn oil lowers the LDL level and so the cholesterol level. Like all the above oils it should also be in your healthy diet plan.
- Fatty fish is a great source of healthy fat. Also it raises the immunity so it should be added to your healthy diet plan.
- Almonds, peanuts, cashews like others are also a great source of healthy fats. Dry fruits should always be added to the healthy diet plan.
Here are some items having saturated fats:
- Cheese
- Butter
- Ice-cream
- Meat
- Coconut oil
- Palm oil
Trans fatty acids:
Trans fatty acids appear to be unsaturated fatty acids but actually they are saturated fatty acids. So tran fatty acids should not be added in a healthy diet plan. if you want to follow a strict healthy diet plan you should say bye to all the fried food. They elevate low density lipoprotein and lower high density lipoprotein and so increase the risks of heart diseases. Trans fats should not be a part of your diet if you want to follow a healthy diet plan. Such trans fats are found in baked goods such as:
- Cookies
- Doughnuts
- Buns
- deep fried foods
Omega 6 fatty acids:
Omega 6 fatty acids are poly unsaturated fatty acids. Omega 6 fatty acid or linoleic acid lowers plasma cholesterol level. Omega 6 fatty acid is found in:
- Nuts
- Avocados
- Olives
- Soy beans
- Sunflower oil
- Corn oil
Omega 3 fatty acids:
Omega 3 fatty acids are also poly unsaturated fatty acids that suppress cardiac arrhythmias, reduce plasma TAG, lower blood pressure, decrease tendency for thrombosis and reduce the risk of cardiovascular mortality. Fish oil contain omega 3 DHA and EPA. Omega 3 fatty acids are essential for pregnant women. Both omega 6 and omega 3 fatty acids are important for a healthy diet plan.
Carbohydrates:
A healthy diet plan should have 225 to 325 grams per day. Some of the important dietary carbohydrates that are essential for a healthy diet plan are:
- All the vegetables either green vegetables or red like tomatoes and carrots have a good content of carbohydrates which is enough to fulfill body’s demand.
- All the fruits like apples, bananas, pomegranates etc. are a good source of carbohydrates. A healthy diet plan is incomplete with out fruits and vegetables.
- Legumes including kidney beans and peas are a great source of carbohydrates.
- Seeds like pumpkin seeds are also a good source of carbohydrates.
- Whole grains mainly rice are a good source of carbohydrates.
Fiber:
Insoluble fiber should be a part of healthy diet plan. It provides little energy but adds bulk to the diet. It draws water and fluid in to intestine and increase bowel motility resulting in a relief from constipation. Following items should be essential for a healthy diet plan if you have a constipation problem:
- Cucumber
- Seeds
- Lentils and pulses
- Brown rice
- Nuts
Proteins:
A healthy diet plan should have 46 to 56 grams of protein per day. Some of the important high proteins foods that are must for a healthy diet plan are:
- Eggs mainly the egg white is a rich source of protein.
- Beef is very high in protein and also a source of vitamins.
- Chicken like beef is also a high protein food. Chicken and beef should be added to your healthy diet plan.
- Tuna is a type of fish and is a good source of protein and also omega 3 fats.
- Fish of all types are a great source of proteins.
- Peanuts are considered as high protein foods.
- Almonds are also a good source of proteins.
- Milk is known for a complete diet so it has a good content of protein.
- Yogurt is high in protein content.
Vitamins:
Vitamins can’t be synthesized by our body so they are essential for a healthy diet plan. As they are readily excreted in urine so deficiencies can occur quickly. Deficiencies can cause a lot of diseases like pellagra, beriberi and scurvy. A healthy diet plan should have 75 mg vitamin C, 5 micro gram vitamin D, 10 mg vitamin E and 80 micro gram vitamin K per day. Following are some items to eat which can prevent deficiencies of vitamins:
- Fish is a good source of vitamins A, B1, B2, B5, B6, B12, D and E.
- Seeds like sunflower and flax seeds are a good source of vitamins.
- Broccoli is a great source of vitamins.
- Beef is a high protein food and is also a good source of vitamin B family.
- Mushrooms are a good source of vitamin B and D.
- Nuts like walnuts and almonds are a good source of vitamin B and E.
- Eggs are also a great source of vitamin B and D
- Leafy vegetables are a good source of vitamin A, B, C, E and K.
- Green peas are also a good source of A, B and E.
- Avocados are also a great source of vitamin B and E.
- Dry fruits are the top source of vitamin A, B and K.
Minerals:
Minerals are required by the body in small amounts but their deficiency can cause problems like hypertension and different syndromes so their adequate amount should be added in healthy diet plan. Adults should add 1000 mg of calcium and 10 to 15 mg of iron and zinc in their diet plan per day. Your diet should have following items to avoid such problems:
- Nuts are a great source of calcium, copper, iron, phosphorus, magnesium, selenium and zinc.
- Leafy vegetables have calcium, copper, iron, potassium, magnesium and zinc.
- Beans have iron, copper, potassium, phosphorus, magnesium and zinc.
- Salmon is a great source of calcium, potassium, phosphorus, magnesium and selenium. Fish like salmon and tuna must be a part of your healthy diet plan.
- Seeds are a good source of copper, iron, phosphorus, selenium and zinc.
- Mushrooms are also a good source of minerals.
- Whole grains like wheat and rice are also a great source of iron, phosphorus, zinc and selenium. Whole grains are essential for a healthy diet plan.
- Yogurt is a source of calcium and magnesium.
- Beef is also a good source of minerals.
- Avocados and dry fruits are top sources of minerals like copper, potassium and magnesium.
- Cheese is a source of calcium and copper.
- Dark chocolate is a top source of iron, magnesium and zinc.
Cucumber and oranges are essential contents of a healthy diet plan. They are a good source of vitamins like vitamin C. They are considered a big part of food for glowing skin. They also help to lose weight and give relief from constipation.
An adult male generally requires 2000-3000 calories a day while an adult female needs 1600-2400 calories a day to maintain weight.
Enhance your immunity:
Immunity helps to defend the body against many diseases, bacterial and viral infections. Immunity can be lost progressively with age but if you follow a healthy diet plan having following items you can boost your immunity up.
- Pomegranate
- Watermelon
- Wheat
- Milk
- Yogurt
- Tea
- Spinach
- Broccoli
- Sweet potatoes
- Garlic
- Ginger
- Sea food
- Chicken soup
What a woman should eat?
Women have low immunity as compared to men also they lose a lot of minerals like calcium and iron due to hormonal problems. A lot of women are also vitamin deficient. Following minerals should be included in the diet plan for females
Calcium:
Calcium helps to build strong bones. It also helps in normal heart and brain function. If you are deficient of calcium your body stats taking calcium from the bones and so the bones become weakened. Calcium is also important for breast feeding women. A healthy diet plan should have 1000 mg of calcium per day. Milk and yogurt are great source of calcium. Also leafy green vegetables provide a good calcium content. So don’t forget to add milk or yogurt to your healthy diet plan. Fish also have a good content of calcium.
Magnesium:
Magnesium helps to absorb calcium from blood in to bone and so make the bones stronger. A healthy diet plan should have 125-2500 mg of magnesium per day. Leafy green vegetables like cucumber and spinach are good sources of magnesium.
Iron:
A lot of women are iron deficient and because of not having enough iron in their diet. Iron helps hemoglobin to transfer oxygen in the blood. It also helps to get healthy skin. A great amount of iron is lost during menstrual period. Iron deficiency causes anemia. Women of child bearing age are more likely to get anemia then man. A healthy diet plan should have 10-15 mg of iron per day.Vegetables like tomato, spinach and broccoli are a good source of iron. Beans and nuts also provide a good amount of iron to the body.
Following vitamin deficiency is common in women:
Vitamin D:
Vitamin D is essential for strong bones because it helps in calcium metabolism. Vitamin D fortified milk and eggs are a good source of vitamin D and should be added to your healthy diet plan.
Vitamin B9:
Vitamin B9 or folic acid deficiency is common in women. Deficiency to a great level can cause megaloblastic anemia. Vitamin B9 deficiency can also cause anencephaly and neural tube defects. Spina bifida and anencephaly is the most common neural tube defect that affect a lot of pregnancies annually. Adequate folate is required in the diet during the time of conception to prevent these abnormalities. Add foods like citrus fruits and beans rich in this vitamin to your healthy diet plan.
Diet plan during menstrual period:
Fluctuating hormones before or during menstruation can cause cramping and bloating. To ease the effects of PMS women should follow a diet plan having following items:
- Red meat is high in zinc and iron. These minerals are essential to compensate the loss of iron during menstruation.
- Eggs also provide iron. Enough iron should be present in the diet to avoid the consequences of iron loss.
- Leafy green vegetables are also a source of iron and zinc so they must be a part of your healthy diet plan.
- Dry fruits also boost up immunity and provide iron to the body.
- Milk is a great source of vitamin D and calcium. Calcium from the bones is lost due to hormone fluctuation so enough calcium should be present in the diet to compensate the loss of calcium during menstruation.
- Yogurt is also a good source of calcium.
- Cheese can also provide calcium for the bones.
- Vitamin supplements: A lot of vitamins like vitamin B and D are lost during menstruation so vitamin supplements are required to compensate the loss.
Anorexia nervosa:
Anorexia nervosa is a psychological eating disorder. Those suffering from this disorder are extremely underweight according to their height. Women and men both can suffer from this disorder but it is more common in women. They have abnormal eating patterns and think that they are fat while actually they are under weight. a psychological treatment is given to the patient and in case of requirement essential nutrients are given via IV routes.
Bulimia nervosa:
Like anorexia nervosa bulimia nervosa is also common in women. It is also a psychotic eating disorder which is characterized by eating followed by purging. They eat a large amount of food and then get rid of the food either by puking or using laxatives. Psychotherapy is required in the treatment. To prevent from bulimia you must practice healthy eating habits, make a perfect healthy diet plan and develop a positive image of yourself in your minds.
What a man should eat to remain healthy?
Men are known for their sturdy body and strong immunity but if they also don’t follow a healthy diet plan they can be weaker than women. A healthy diet plan for males should have following things in it:
- Fish helps to boost up the immunity. It has omega 3 fatty acids and so lower the risks of heart diseases so it is a good addition to your healthy diet plan.
- Red meat is rich of healthy nutrients.
- Dark chocolate, according to a research, helps to lower the blood pressure.
- Ginger has a painkilling effect like a lot of analgesics and NSAIDs. It can be helpful to get relief from muscle ache due to work out.
- Milk and yogurt are well known to eat for a good health. So how can you not add them in to your healthy diet plan. But men don’t need to have a lot of it as compared to women due to osteoporosis in females.
- Bananas are high in potassium. Potassium is good for the bones by helping in absorption of calcium. It also helps to lower blood pressure. So if you want to follow a healthy diet plan for yourself add some bananas in to it.
- Dry fruits are not only required for men but also for children and women. Dry fruits like pistachios are good for lowering cholesterol level.
- Tomatoes are of great help for men. Ratio of men having prostate cancer is increasing day by day but tomatoes can prevent men from having prostate cancer.
- Soy beans also helps to prevent prostate cancer. It has unsaturated fats that can also help to get rid of heart diseases.
- A mix of vegetables can save your lives by lowering the risk of cancer.
- Eggs are rich in protein content.Eggs should be an essential part of a healthy diet plan. Eggs can raise the cholesterol level but not to a dangerous level.
- A breakfast having whole grains like wheat and rice helps you to keep healthy. Rice is rich in fiber and helps to maintain bowel movement.
- Coffee is considered a bad option for a healthy diet plan for males and females but it can lower the risk of gout. According to a research those who drank coffee lived for a longer time as compared to those who didn’t drank coffee.
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Hello, my name is Jack Sparrow. I'm a 50 year old self-employed Pirate from the Caribbean.