Balanced diet for healthy weight loss

A wholesome and balanced diet is essential for maintaining fitness. A balanced diet was divided into five food groups. We should eat at least one item from each group so that we get all the necessary nutrients. Grains (like chapathi, dosa, or rice) should take up a quarter of the plate, while another quarter should be made up of proteins like legumes, fish, or meat. Meanwhile, the third quarter should contain fruits and vegetables, and the rest of the season should contain milk and dairy products such as buttermilk and yogurt. A healthy person needs three meals a day. The human body receives the carbohydrates, proteins, fats, vitamins and minerals in a balanced and healthy way if we eat three nutritious meals a day. The body cannot get enough food if you limit your meal to just one meal a day.

For example, puttu and kadala or bengal gram curry are popular breakfast items in Kerala. Until now, this combination was considered a healthy option for a filling breakfast. However, if we look at it from the parameters of a balanced diet, then puttu and kadala contain only protein and carbohydrates and nothing else. It is better to use sprout bengal grams so that it has the same fiber found in vegetables. Or you could eat a banana with this combo to ingest some fruit.

What about idlis?
Impulses are contained in the Idli dough. In the meantime, you can add a variety of vegetables in sambar. It is better to eat idlis with sambar than with chutney.

Should You Include Raw Vegetables in Your Diet for Balanced Meals?
No need. You can eat the normal dishes like thoran (pan), avail, or mezhukkupuratty that are cooked at home. However, try to include vegetables in every meal.

It is common practice to replace rice with chapathi in order to lose weight. It is a diet that is designed by most of the people on their own. Is there any danger in that?
It’s dangerous, in fact, as rice is a storehouse for vitamin B 12. There would be a deficiency in this vitamin if you said “no” to rice. We normally feed on all the ingredients that are in our home. For this reason, nutritionists recommend including items from each food group.

The people of Kerala get enough food. However, you hardly think about the nutritional value. There is a saying that anything white in color should be avoided from your menu. Are white rice and white sugar harmful to your health?
Yes sir. Our red rice contains fiber and vitamin B12 because it is not polished. But polished white rice has only carbohydrates and nothing else. That would make you gain weight. Likewise, sugar is also not good when you are trying to lose weight. You can also use jaggery instead of sugar. But that should also be used in moderation. Since jaggery contains iron, it’s better than processed sugar.

Which foods should definitely be included in the daily diet?
Fruits and vegetables should be consumed at least twice a day. These would be enough for your daily dose of vitamins and minerals. You can add yogurt to a meal as it is a great source of probiotics, which are important for maintaining intestinal health. Our general well-being depends on gut health. The metabolism would be impaired if the stomach did not properly absorb food. It would then lead to poor health, diabetes and high blood pressure and many other diseases.

Is calorie calculation a good trend?
Instead of calories, we should think about the nutrients contained in the foods we eat.

Is It Safe To Follow The Fad Diets Watched On Youtube Or The Keto Diet? Can teenagers take vitamin supplements?
These are not healthy trends to follow. The keto diet suggests 80% fat and 15% protein and 5% carbohydrates. It is true that if you followed this diet for a month or two, you would lose weight. However, you cannot continue doing this permanently as it would result in severe nutritional deficiencies. It can also affect the liver and kidneys. There may even be minimal hair loss. It is better not to turn to such diets in order to lose weight. Teens shouldn’t try these fad diets as they need a healthy diet for proper growth and development. The most practical thing to do is to make some minor changes to the normal foods we eat at home.

Is it possible to include millet and oats in the daily diet? Is it necessary to change our traditional eating habits?
You can occasionally include these things in your diet. There is no point in thinking about the items that are not regularly available. So you can change anything that is available to make your menu healthier. For example, when making dosa or idli, you could switch to rice that is more fiber or high in fruits and vegetables. Oats would only be effective if you eat high fiber such as steel oats, rolled oats, and whole grain oats. White oats are not effective at all.

Is It Okay To Eat Until Your Stomach Is Full?
No, you shouldn’t eat until you are full.

How Much Should You Eat for Dinner?
Dinner should be taken at least two hours before bedtime. Try to have dinner before 8:30 p.m.

Health experts say that one should drink plenty of water. Does the amount of daily water intake change with age?
People from adolescents should drink 8-12 glasses of water a day. If you can’t drink plain water, you can drink buttermilk, tender coconut water, or lemonade. Just make sure you don’t add any sugar. It is better not to drink sugary drinks or juices. Try to eat fruits instead of extracting their juice. The fiber is lost when fruits turn into juice. There is also a tendency to add sugar to fresh fruit juices.

Can eggs be included in the menu of the day?
With a balanced diet, two proteins should be eaten daily. The yolk could now be eaten twice a week. Some studies say it’s safe to have egg yolks too. But these studies are often done among Americans. We are Indian and therefore have a different genetic makeup. That is why it is said that we should have it in moderation. In the meantime, children who shouldn’t worry about conditions like fatty liver can eat one egg a day.

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