5 Foods Your Healthy Diet Chart Must Have

There is no substitute to healthy food. Many of you at times get confused with the terminology ‘Healthy Food.’ Let me explain you this because all over the internet there are millions of information on the same. Healthy food or food that is good for your well being refers to the natural forms of foods like fruits and berries, vegetable, unprocessed dairy products (milk) and whole grains like oats and also nuts and peanuts. Thought the concept of healthy food is a much wider one, I’ve tried to explain it in a nutshell.

Eating healthy is associated with a range of benefits like it controls weight, improves mood, combats diseases, boosts energy and it also improves longevity of life. Apart from eating healthy, you need to develop healthy habits as well like exercising and proper sleep. Developing healthy eating habits and as well leading a healthy life is directly related to physical, mental and emotional well-being.

Here I have mentioned some diet tips on the foods that you need to include irrespective of anything in your healthy diet chart.

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#5 Nuts And Peanuts

Nuts are good for the heart.

Nuts and peanuts are crunchy, fulfilling and loaded with important nutrients that many people don't get enough of, including magnesium and vitamin E. It requires zero preparation so it will become easier for you to incorporate them into the diet.

Benefits: These have impressive effects on cholesterol and triglyceride levels. Nuts especially are extremely good for your heart. Surprisingly, these also assist in weight loss based on research.

Nutrients: Almonds, chia seeds, walnuts, and peanuts are a rich source of nutrients. Almond is loaded with vitamin E, antioxidants, magnesium and fiber. Chia seeds contain magnesium, manganese, calcium and other nutrients. Peanuts are a rich source of antioxidants.

Quantity to be taken: 60 grams or a small bowl of nuts and peanuts can be taken everyday or on every alternate day. Including nuts and peanuts in your healthy diet chart is also associated in lowering mortality rate.

#4 Fruits And Berries

Fruits are important source of nutrients.

Fruits and berries taste incredibly good and are also the world’s most popular health foods. They are also easy to incorporate in the diet.

Benefits: People who eat fruit as part of an overall healthy diet generally have a reduced risk of chronic diseases. They are natural sources of vitamins and minerals, which are essential for proper functioning of the body. Fruits are rich in potassium, which is important to keep your blood pressure regulated.

Nutrients: Fruits are important sources of many nutrients including potassium, fibre, vitamin C and folate (folic acid). Most fruits are naturally low in fat, sodium, and calories. None have cholesterol.

Quantity to be taken: One serving around 150-175 grams of fruits daily.

#3 Green Vegetables

Green vegetables have atioxidants in them.

The reason why I have emphasised on having green vegetables is because these are essential components of a healthy diet chart.

Benefits: The antioxidants in dark green leafy vegetables can inhibit certain types of cancer. Its fibres help to maintain a healthy heart as well. It also helps protect bones from osteoporosis and regulates blood clotting.

Nutrients: Green vegetables are a good source of protein, fibre, vitamins, carotenoids, and phytochemicals.

Quantity to be taken: 1 bowl of cooked or boiled green vegetables (around 100 grams).

#2 Milk

Milk is a rich soure of calcium.

Over decades cow’s milk has been associated with good health. Milk is one of the richest dietary sources of calcium.

Benefits: Milk is good for the bones because it offers a rich source of calcium, a mineral essential for healthy bones and teeth. Cow's milk is a source of potassium, which can enhance vasodilation and reduce blood pressure.

Nutrients: Milk is also fortified with numerous vitamins, including vitamins A and D. It may also contain small amounts of vitamin B2 or riboflavin and large portions of it contain calcium as well.

Quantity to be taken: 250 ml glass of milk every day.

Important Tip: People with lactose intolerance can substitute cow milk with almond or soy milk. (Some of you might not be able to digest the lactose which is the sugar in milk because you do not produce enough of an enzyme known as lactase.)

#1 Oats

Oats help in lowering cholesterol.

Oats are the super food. The reason why it is said so is that it helps in lowering cholesterol levels. Oats are a cereal commonly eaten in the form of oatmeal or rolled oats.

Benefits: Apart from being a whole grain that helps in lowering cholesterol it also helps to keep your skin healthy as it contains copper, zinc and niacin. Eating oats have helped people trim their waists and lose overall body fat.

Nutrients: Oats are gluten-free whole grain and a great source of important vitamins, minerals, fibre and antioxidants. Oats contain large amounts of beta-glucan, a type of soluble fibre, which improves cholesterol levels and boosts heart health.

Quantity ta be taken: One small bowl of oats around 30-40 grams.