What to eat to be healthy? || When to eat to be healthy? and How to eat to be healthy with 12 healthy food options

As human beings, we have forgotten the real use of food for our bodies, and instead of consuming food for energy, we have started consuming food to Satiate our taste buds. Some of you eat only when you are hungry on the other hand some of you eat just to test the food. However, if I were to ask you a question do you eat a healthy diet, Or do you eat to be healthy? Most of you will face a dilemma when confronted with this question.

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This is a very serious issue and it should be thought about and relevant action should be taken because if we as humans only know what to eat to be healthy we will never be required to go to a doctor for so many diseases as most of these diseases are occurring because we do not eat to be healthy but we eat for our tastebuds. Now in this article, I am going to tell you what to eat to be healthy and when to eat to be healthy. and what not to eat to be healthy. So keep on reading this article till the end to gain immense knowledge on what your body was meant to eat to be healthy and when it was supposed to eat to be healthy. 

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Let us begin this article without a very simple yet important question what is healthy food? Most of you might be confused day in and day out that what is healthy food and does healthy food tastes good. I will solve all your queries and doubts today in this article so just keep on reading this article till the end to clarify all your doubts and questions.

What is healthy food? || what to eat to be healthy

Healthy foods are those foods that are made up of ingredients that are very rich in vitamins calcium proteins and other minerals and micronutrients necessary for our body. Foods that help to keep you healthy and strong and keep you away from diseases are the signs of healthy food and these are the food that you should eat to be healthy. Healthy foods which you should eat to be healthy can be divided into five categories which are

• Green vegetables 
• Fresh fruits
• Meat, fish, and poultry products
• Grains, Pulses, and legumes
• Milk products such as curd, cottage cheese, cow milk, and ghee

Keep on reading to understand what you should eat to be healthy and what are the benefits of eating healthy food.

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What are the benefits of eating healthy food? 

There are numerous benefits of eating healthy food which is listed below

• When you eat healthy food it helps to keep your body healthy and also makes your brain stronger.
• If you eat to be healthy your body becomes stronger.
• Eating healthy food make your bones healthy and strong.
• During pregnancy, healthy food is a must to keep the mother and child healthy.
• If you eat Green vegetables, And fruits it can help you to reduce obesity, cancer, diabetes, and heart diseases and saves us from various other health issues. Especially if the food you are eating is rich in fiber and nutrients.
• If someone in your family or friends is freezing BP issues then they might consider eating foods that are rich in potassium. Eating foods that are rich in potassium will reduce the danger of BP significantly.

Now we are going to share one very useful diet chart with you for your daily reference.

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Sample diet chart to understand what and when to eat to be healthy

Below we are going to share with you a diet chart that is free of cost but if you visit any dietician or doctors they will take a huge chunk of money for the same. However, I am not against doctors and dieticians as they are the ones whom we should consult before taking any major decision for our health as they are the subject matter experts.

The diet chart that I am sure sharing is just for your reference and to show you what to eat and went to eat to be healthy in an ideal situation which will help you stay healthy and strong. Do not take this advice if you are already suffering from any major health issue unless and until you take some advice from your doctor As this list tends to change according to the health issues you are facing and Different diseases require different practices for best results.

Now I will share some very healthy Foods which you can include in your daily diet to keep yourself healthy and strong and which will also help you in increasing your immunity.

What to eat to be healthy? || Healthy food list

Keep on getting to understand the healthy foods that you can easily include in your daily diet and which are readily available around you you just have to replace these healthy food video snacks and unhealthy junk food to get back in shape and increase your immunity and be strong and healthy.

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Green Vegetables

Green vegetables are early frowned upon by many as it is not their ideal choice of food, especially kids who don’t like the taste of green vegetables but you should understand that green vegetables are so much important for your health that they should definitely find a place in your daily diet. Green vegetables contain vitamins calcium minerals and are full of antioxidants that help your body in fighting obesity, fight heart diseases and keep you safe from various other ailments. To lead a healthy lifestyle you must ensure that you eat green vegetables to be healthy.

Fresh fruits

Just like green vegetables, fruits or a gift of nature to us as it contains many important ingredients which should be eaten to be healthy. People who are suffering from diabetes BP cholesterol or those of you who want to lose weight and fight obesity must ensure that you should include fruits in your daily diet at least once a day make sure to include fresh locally grown food which is readily available in the local market where you live.

FruitsGet the best for your health or Apple oranges mango and you can include any other locally grown food which you like, just make sure that their fresh and ripened naturally. Just ensure that you eat fruits in a balanced manner to reap the benefits it has to offer.

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Soups

The thing that you have to take care of is that you should not only eat to be healthy but you should also drink food to be healthy. You should definitely include soups in your diet more so that if you are struggling with obesity hoops can help you lose weight very quickly. You should also ensure that you are doing yoga and Pranayam on daily basis to lose weight, if you are doing breathing exercises and yoga daily and see a slower reduction in your weight just include it in your diet and increase the pace of the closing date. 

Soups are also very light and are easily digested hence you should include foods in your dinner as they are very healthy and rich in nutrients that are required by your body and will help you eat less in night which will help you lose weight fast and will help me in fighting obesity and bloating problems. Home-cooked foods are the best and there are many simple recipes easily available on YouTube but if you do not get time to prepare some food for yourself you can purchase packaged, Ready to eat food mixtures easily available in the market. Still, you must persevere to slowly shift to cooking your own food at home as they are a Better alternative to packaged soups.

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Vegetable juice

Vegetable juice is a very rich source of potassium vitamins and calcium and it should definitely be included in your diet. Vegetable juice Which is rich in vitamin C increases your body’s immunity and also helps recover from any cuts on your skin. You can include carrot tomato and other green vegetables to reap the benefits of Juice. 

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And not just juices but drinks like coconut water and sugarcane juice is also very healthy and nourishing for your body so you must not only eat to be healthy but you must also drink your vegetable juices to stay healthy and strong. Coconut water is an excellent drink to treat stomach-related disorders as it is cooling in nature thereby controlling the heat in your body and giving relief to stomach disorders.

Pulses and legumes

Pulses and legumes are very rich sources of protein fiber and other nutrients and minerals. If you include pulses and legumes in your daily diet you will see that it will help you control BP and sugar these two diseases has made so many people’s life miserable that it is very important for you to take care of your health and your family‘s health and pulses and legumes will help you fight these diseases naturally. Therefore consider adding pulses and legumes to your daily diet and make sure your family eats it.

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Grains

Rice, wheat, corn, and brown rice are considered very healthy. If you have a question that what to eat to be healthy? Then you should consider grains and include them in your daily diet. Greens are an excellent source of energy, after eating greens you can immediately feel a surge of energy in your body. Brains are also very useful when it comes to protecting you from various diseases, as it increases immunity therefore you should include grains in your daily diet and experiment with them to make delicious food options.

Dairy products

Dairy products especially milk is Full of healthy ingredients such as calcium vitamin A vitamin B12 potassium magnesium and zinc milk is also very rich in protein and there is no doubt why it is known as a complete food for humans. Milk Strengthens your bones and helps to prevent life-threatening diseases such as heart disease, type two diabetes, and BP.

If you are a little weight conscious then you might consider drinking low-fat milk or milk with no fat as high saturated fat milk can be a little harmful to you, if you are suffering from cholesterol as it increases cholesterol levels in your body. However this is according to an old study and new studies revealed that full cream milk is very beneficial for your heart health, but it is debatable. So to be on the safer side drink low-fat milk to enjoy all the benefits without the tension of thinking whether it is good for your body or bad as it is good for your body.

Also if you don’t like milk are you don’t like the taste of milk you can include other dairy products such as cottage cheese curd in your diet. If you are allergic to milk then you will not be able to drink any of the above products in that case you can include soya milk or almond milk or coconut milk in your diet as these are also good alternatives to dairy milk products. You can take your doctor’s advice and he can suggest you the best option after considering your body type.

Eggs

Eggs are full of protein minerals antioxidants and other many essential minerals and vitamins required by your body it provides energy and also help to keep you healthy. One such food product naturally contains vitamin D and it is very rare to find a food product that contains this vitamin naturally.

Eggs help in the development of the human brain and help them fight cognitive issues. Open you might have seen that with old age people tend to forget things and their brain power tends to go down. In such a case, if you want to make your brain stronger and not want to suffer memory loss you should definitely include eggs in your diet. X can be eaten by anyone of any age group to make sure to include it in your diet and along with your diet include it in your children’s and your parent’s diet. However, if anyone in your house is suffering from an allergy to products consider taking advice from your doctor first.

Meat

Just like green vegetables and fruits meat is also very important for your body. Meat not only contains protein but also contains zinc which helps you fight diseases and increases your evening with power. Meet helps to create healthy skin and also keeps your reproductive health intact. Meat is also very rich in vitamin B12 and omega-3 which is a very important nutrient for your nervous system, heart, and brain and keeps their health intact.

Fish

If you do not like eating meat or you are allergic to it you can include it in your diet it has been observed that kids who eat fish or less prone to asthma than those who do not eat fish. As fish decreases the chances of respiratory-related diseases among various other benefits. This is very rich in omega-three fatty acids which are very important for your brain and your eye power and increase both your eye power and your brain power.

In various studies worldwide it has been proven that eating fish can help you in preventing Alzheimer’s disease, And regularly eating fish can also reduce the chances of getting diabetes As eating fish helps in regulating sugar in your bloodstream. However, make sure that when you are purchasing face you are absolutely sure that the fish you are going to eat contains very less to no mercury levels as eating fish with high mercury levels can be dangerous and is not at all healthy for anyone. So make sure to study well and understand which fish is available locally in your area that contains the least amount of mercury and our best to consume.

Apple cider vinegar

You might have seen many social media campaigns that these days apple cider vinegar is being promoted as a very healthy brain that aids in weight. This is true and apple cider vinegar is truly a blessing from nature to humans. Apple cider vinegar helps in reducing blood sugar levels making it a very healthy morning drink however you should not drink too much apple cider vinegar and take it in controlled portions.

Dark chocolate

Eating chocolate can also be healthy sometimes. I bet after hearing this line on your face and now you can eat chocolates as you want without any guilt but hold your thoughts here I am talking about dark chocolate actual chocolates are very bitter it is the added sugar that gives that satisfaction sweetness in the chocolates to purchase In the supermarket.

Dark chocolates are a very healthy option and help in preventing heart disease therefore you must include them in your diet to keep them. 

These were the list of foods that should be included in your diet to live a healthy life now we are going to talk about the food which we have two exclude from a diet or at least reduce its intake.

Some important Tips

Eat a variety of foods.

• Eat a variety of foods.
• Eat a variety of foods rich in vitamins, minerals, and fiber.
• Eat foods rich in vitamins, minerals, and fiber.
• Eat a variety of foods that are low in fat and salt.

Replace saturated with unsaturated fat.

If you’re reading this article, it’s likely that you already know that saturated fat is bad for your health. A study published in the American Journal of Clinical Nutrition found that consuming more than 7% of your daily calories as saturated fat increases the risk of developing heart disease by 28%. Unsaturated fats are also essential to a healthy diet because they can help lower cholesterol levels and promote good digestion.

Some examples include margarine (vegetable oil), vegetable shortening (palm oil), mayonnaise (canola or soybean oil) butter from pastured cow milk yogurt ice cream chocolate milk whole milk low-fat cottage cheese low-fat yogurt skim milk whole milk sour cream pinto beans peanut butter olive oil sunflower seeds avocado pistachios peanuts cashews almonds walnuts Brazil nuts macadamia nuts hazelnuts pistachios peanuts cashews almonds walnuts Brazil nuts macadamia nuts hazelnuts.

Enjoy plenty of fruits and vegetables.

Fruits and vegetables are rich in vitamins, minerals, and fiber. They’re also low in calories, so they can help you lose weight without any effort on your part!

Fruits and vegetables also contain antioxidants that may be helpful in reducing the risk of heart disease. Antioxidants are substances that neutralize free radicals — molecules produced as a result of reactions between oxygen and other substances (such as food) — which have been linked to cancer development and aging.

These antioxidants include vitamin C found in citrus fruits like oranges; vitamin E found in nuts; selenium found mostly in seafood but also abundant among plants too, beta-carotene from carrots or yellow squash, lycopene from tomatoes, lutein & zeaxanthin from leafy green vegetables such as spinach or kale (careful not to overcook them!).

Reduce salt and sugar intake.

Salt and sugar are two of the most common ingredients in processed foods. They’re also quite easy to find in your local supermarket, so it’s no surprise that they’re both part of our everyday diets.

But do you know what these two ingredients have in common? Neither does anyone else! They’re not necessarily needed for good health; in fact, they can be harmful if consumed too much or for long periods of time.

Eat regularly, and control the portion size.

• Eat regularly, and control the portion size.
• Eat breakfast.
• Eat small meals throughout the day.
• Snack on healthy foods like fruit or vegetables, nuts and seeds, and dairy products such as cheese or yogurt (if you’re lactose intolerant). You can also have an apple with your lunchtime sandwich or a piece of whole-grain toast with jam for dessert! Snacking is important because it keeps your metabolism going so you don’t get hungry in between meals which will prevent overeating at dinner time!

Base your diet on plenty of foods rich in carbohydrates.

Carbohydrates are the most important source of energy for the body. They are found in starchy foods such as bread, pasta, rice, potatoes, and cereals.

Carbohydrates also come from fruit and vegetables as well as milk (if you’re lactose intolerant).

Drink plenty of fluids.

• Water is the best choice for hydrating your body and keeping it healthy, but you can also drink tea, coffee, and juice as well.
• When it comes to alcohol itself (not just wine), stick with clear liquids that won’t add too much sugar or calories—like sparkling water or club soda—and only include them sparingly in your diet if they’re really necessary for health reasons.

Nutrition is important for good health

Nutrition is important for good health, but it’s not always easy to get the right nutrition. To help you understand how to eat healthy on a budget, we’ve compiled a list of tips and tricks that you can use in your everyday life.

You may be surprised by how many different ways there are to eat healthily—and we’re not just talking about salads! Here are some great tips for eating healthy:

• Eat at restaurants with fresh ingredients instead of pre-made meals from the grocery store (or make them yourself). You’ll save money while getting more balanced meals than if you were buying frozen dinners or fast food every night.
• Pack lunch for work so that when hunger strikes during the afternoon slump between meetings or classes, all hectic schedules won’t keep him from getting something nutritious into his system instead of junk food from vending machines down hallways full of people rushing off somewhere else before long…

Foods to avoid in a healthy diet

Now we are going to talk about the food which should be completely removed from our diet and if at all you cannot remove it completely from your diet you should at least try to use it where is rarely so as to be healthy.

Deep Fried and very oily foods

Right foods are not very healthy food options and can be very disastrous for your body eating fried or deep-fried oily foods can be very harmful and can cause heart issues obesity diabetes and many other such diseases. Therefore as far as possible maintain a distance from deep-fried in oil Imports and still if you like deep-fried and oily food very much and you are unable to totally remove it from your diet at least make sure you don’t eat oily and deep-fried foods from outside and make it at your home only. Also, use good quality oil to prepare Deep-fried foods.

Use olive oil or sunflower oil as their light on the stomach and easily digestible, Still, make sure that you eat this once a week only.

Sweet food items

Sweets such as ice cream chocolate and any other such desserts are liked by the majority of people. Eating sweets on Sunday in a controlled amount is fine but once you get an addiction to the sweet dishes you tend to eat uncontrolled amounts which are very harmful to your body and it can cause adverse effects on your health.

Food items with excessive sweets not only increase obesity but are also a major cause for causing diabetes. Also, sweets cause I will damage to your teeth therefore make sure to take sweets in moderation.

Junk food

Foods that are made very quickly such as burgers pizza rise parties and other such ready-to-eat food items that have slowly crept into our daily lifestyle in some or other ways are very harmful to both your and your children’s health. These foods have slowly taken place of the healthy food items which were used to prepare at our home as these food items are easy to make and take less effort when compared to healthy foods.

But your dependence on these food items can be very harmful to your children’s health as they get addicted to these food items and it forms a major part of their lifestyle nearby bringing them in danger as these food items are prepared from processed food which causes I am to your intestine and are very hard to digest. Also, these food items cause damage to your teeth therefore take a pledge to reduce junk food and replace them with healthy and tasty fresh foods.

Caffeine

Often it is seen that once you wake up in the morning you crave tea or coffee. TV advertisements also show daddy and coffee is sensual to get freshen up in the morning when you wake up and these advertisements are slowly changing your mindset I am now you have become dependent on tea and coffee to start your day. Open you drink tea and coffee when you are under stress. It is okay to drink tea and coffee in moderation and once in a while but when you start taking tea and coffee 3 to 4 times a day it can be harmful to your health.

Tea and coffee are both full of caffeine which is the major reason for insomnia headaches vomiting and causes worry. Therefore make sure to drink tea and coffee in a controlled manner also when you prepare tea and coffee don’t use sugar as again it is very addictive and not a very healthy option. Instead, you can try ginger tea or other herbal tea which will be very beneficial for your help and can give you a proper replacement for your brain and body.

Soft drinks

Soft drinks which are filled up with soda have crept into our society and have become an inseparable part of our daily lifestyle. Now when people gather together what if the dogs enjoy a movie together they tend to drink soda water and soft drinks which contain huge amounts of sugar in them. Soda drinks are not at all and healthy option and should not be consumed. It has become a worrisome issue as nowadays children love soft drinks and drink it a lot which is not a healthy path for them and is causing obesity in children.

Soft drinks also contain huge amounts of sugar and caffeine which is not at all a healthy option for children and adults alike. According to scientific research soft drinks can increase the danger of obesity and can cause dental issues and drinking soft drinks makes you eat less which is again unhealthy. Instead of soft drinks try other drinks which can be easily prepared at home and are very healthy alternatives such as lemon drinks buttermilk sweet and buttermilk and fruit juices.

Packaged food items

Stay as far away as possible from packaged food items such as frozen peas frozen meat frozen fish. Eating packaged food items can cause a disease known as botulism. It is a very harmful disease that is caused by a bacteria known as clostridium botulinum. If practiced food is not kept cording to the temperature settings it is supposed to be kept at it is very likely to date you can get this disease can also cause your life.

Make sure that you stay away from packaged foods as it is not at all healthy for your body it only causes health issues and danger to your body and it is only helping the factories and companies which are producing these packets of food items. So remove it from your life and stay healthy for a longer time period.

Alcohol

Alcohol has become an integral part of our society. Parties and get-togethers are incomplete without it these days. But as far as possible stay clear from the path of drinking alcohol on a regular basis. Drinking alcohol regularly can cause cancer, heart disease, diabetes, and other various diseases which are very harmful. Drinking once a while is okay in small amounts but once you start drinking regularly and in large amounts, it is something which is very unhealthy in long-term go do not drink heavily and regularly and take it only in moderation to live a healthy lifestyle.

After learning about the healthy food items To eat to be healthy and the food item which should be ignored let us move to want to some other healthy tips and what to eat to be healthy.

Some other health tips for a healthy diet

Oily food items

As far as possible stay away from food items that are early and deep-fried. Regularly consuming these food items can cause harmful diseases such as cancer heart disease and breathing problems.

Drink a lot of water

What is an integral part of our body in fact our body is made up of 60% of water. Therefore it is very important to keep your body hydrated at all times as without enough water you can face kidney diseases and skin-related issues also if you do not drink enough water you can feel like vomiting or even if you can feel a little feverish all the time.

Drinking water is very important for your help so make sure to drink enough water in small amounts during the day. Drinking water before sleeping at the night can also prevent heart attacks caused by sleep.

Eat less sugar

Sugar is very important for your body and the processed sugar which you eat day in and out is not at all healthy for your body and causes harmful effects on your body. Remove processed sugar and instead include honey and jaggery which are natural forms of sugar and are healthier options.

Fasting

Your body works 24*7 for many years it processes the food you eat even if it is unhealthy so your body also requires a little rest to remove the toxins which get deposited inside your body. This can be obtained by regularly fasting and giving your body the chance to get freshen up. Fasting can also help you fight obesity and is a very healthy option and should be practiced once a week definitely however during fasting ensure that you drink enough water the whole day and eat fresh fruits and dry fruits to get enough energy to last the whole day.

In this article, you have come to know. about food items that you should eat to be healthy and how to eat to be healthy and went to eat to be healthy. Always remember that whatever you eat your body becomes just like that just like the famous saying you become what you eat. Now you might have come to know about a lot of healthy options and now it is your responsibility to eat healthy food and make sure that your family also eats healthy food items and not junk food and oily food items from the market.

If you were knowingly or unknowingly eating unhealthy food and making and I’ll be food choices now you should understand how important it is to eat healthy food items so I wish that with this article you have gained some perspective and will make enough changes in your lifestyle and lead a healthy life. If in any way you like this article and found this article helpful make sure to share it with your friends and family And spread health and happiness around you.

Conclusion

This is the perfect time of year to get in shape. We all know how much healthier it is to be healthy in the cold months, but we forget about the benefits during summer. As was mentioned earlier, eating a healthy diet will help you feel better and live longer. For example: if you eat more fruits and vegetables than usual during the wintertime when food costs are higher than usual due to scarcity of produce (and other reasons), then over time your body will start producing more antioxidants which have been shown time and again to slow down aging as well as fight off disease such as cancerous cells within our bodies!

Disclaimer:

The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.